How To Treat Acne Through Diet Changes
We are what we eat—and this is especially true if skin problems are causing you grief. Eating a bad diet full of fast food and sugary starchy foods is unhealthy for anyone, which is why millions of Americans are dangerously obese. But is there a definite scientific link between diet and acne? Will changing your diet for a healthier one really have a positive effect on your skin problems?
Although previous generations did not believe that diet played a significant role in the development of acne, the causal link between diet and acne has been scientifically proven in recent years. It might seem obvious that eating too much greasy foods and sugary snacks is bound to cause spots, but there are many foods that can play havoc with our complexions, so if acne is blighting your life, it is very important that you look at what you eat in any given day so you can eliminate the problem ingredients that could be inadvertently making your skin problems worse.
How does diet affect acne?
High glycemic foods have a negative effect on skin conditions such as acne. Every time you snack on sugary starchy foods your body experiences a sharp spike in insulin and glucose, which is why you feel a buzz when you wash down a burger with a large cup of coke at a fast food restaurant.
Studies have shown that when subjects are asked to eat a low glycemic diet based on whole grains and protein rich foods, they showed a 50% reduction of their acne when compared to another study group given a diet based on sugary snacks, white bread and potatoes. Such research indicates that acne can be significantly improved by eating low glycemic whole foods and cutting back on high glycemic starchy foods such white bread and potatoes.
What low glycemic foods should I eat?
Instead of snacking on high calorie, low value food such as white bread, chips, fries, junk food, cakes and biscuits, try and include a greater amount of brown rice, wholemeal pasta, brown or wholegrain bread, oatmeal, whole grains, legumes, pulses and of course lots of fresh fruit and vegetables. You can still eat and drink some sweet food items, but limit them where possible and you will soon begin to notice an improvement in your skin.
The link between dairy products and acne
Dairy products are thought to make acne worse in some people, although the results from scientific studies remain fairly inconclusive to date. However, dairy products contain a hormone called IGF-1 which has been linked to an increased production of sebum in the skin, and since acne is invariably caused by an over production of oil (sebum) that causes blocked pores and eventually spots, it is possible that dairy foods can make acne worse.
Dairy products also contain male hormone precursors, also known as androgens. These are converted to hormones in the body by way of enzymes in the skin, and just like the IGF-1 hormone, androgens have been linked to an over production of skin cell and sebum production, both of which lead to blemishes and spots symptomatic of acne.
The link between omega 3 fatty acids and acne
We hear a lot about omega 3 fatty acids. They are much touted as a wonder-food and are included in lots of health food supplements as a result, but can aside from the fact that omega 3 fatty acids are good for us in a variety of different ways, can they really help improve the skin of acne sufferers?
Omega 3 fatty acids are found in oily fish and some whole grain foods such as flax seeds and nuts. Along with omega 6 fatty acids, omega 3 helps to fight inflammation in the body, which is very important for acne sufferers since skin inflammation is a major part of the acne condition. Other studies have also indicated that inclusion of omega 3 rich foods can help keep IGF-1 levels under control, which helps to prevent an over production of skin sebum and reduce outbreaks of acne.
The best way to ensure your diet contains enough omega 3 fatty acids is to eat a few portions of oily fish every week. Tuna, mackerel, salmon, and herrings are all good sources of omega 3, but you can also add chia seed, flax seed, and hemp into your diet as these are all healthy whole grains.
The link between zinc and acne
There is lots of scientific evidence showing a link between zinc and acne. Zinc helps to reduce inflammation and kill skin bacteria, so taking an over the counter zinc supplement can help relieve the symptoms of acne.
Will a low calorie diet help acne?
Starving yourself is never going to be a sustainable cure for acne, but there is some evidence to suggest that eating a low calorie diet can help reduce outbreaks of acne. High calorie diets tend to be full of unhealthy sugar and starch, which leads to higher levels of skin oil—a major cause of acne. Reducing the number of calories you consume (particularly empty calories from sugar and starches) will help your general health and in turn improve your skin.
Should I stop eating chocolate?
There is some evidence to suggest that milk chocolate causes a spike in insulin levels, which can exacerbate acne symptoms. On the other hand, a small amount of chocolate is not going to make a massive difference, so if you can’t bear the thought of cutting out chocolate from your diet, eat it in moderation and stick to dark chocolate instead.
