If you’ve ever struggled with acne, it’s likely that you’ve also encountered occasionally annoying but well-intended comments and suggestions. Have you used this cleanser in particular? How does this therapy work? Why not make dietary changes?
The last one raises a lot of issues. Can your diet affect the acne you have? Do meals actually contribute to acne? What about acne-related foods to stay away from? Let’s look at what the study has to say regarding the connection between your diet and your skin.
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Acne and diet
It’s not entirely clear how diet and acne are related. However, some evidence backs up the idea that what you eat may have an impact on how your face develops.
Diet does not cause acne, but it may have an impact on acne outbreaks. Numerous variables, such as increased oil (or sebum) production, inflammatory agents, skin bacteria, genetics, and others, contribute to acne vulgaris.
However, research suggests that nutrition may also be a key factor for certain people, and being aware of the most frequent causes of acne may assist people who are prone to breakouts from aggravating their skin conditions.
Avoid these foods if you have acne
While many of us grew up being told that eating greasy junk food would ruin our complexions (“oily food equals oily face”), science demonstrates that this isn’t necessarily the case. For a variety of causes, a number of foods may cause breakouts. Consider paying closer attention to the items you eat if you think your diet may be causing your blemishes.
Milk and other dairy goods
Over the years, numerous studies have suggested that dairy products are bad for your skin. There are theories that suggest milk proteins may cause the body to release hormones and growth factors, increasing your risk of developing acne.
There is an increased risk of getting acne in people who consume any dairy products, including full-fat dairy, whole milk, low-fat/skim milk, and yogurt, regardless of how much or how frequently they do so, according to studies.
However, the majority of studies only find connections between dairy and acne, not a direct causal link, so it’s still unclear whether milk causes acne in the majority of people.
High-glycemic foods
The glycemic index (GI) quantifies the effect of foods high in carbohydrates on blood sugar levels.
White bread, white rice, sugary cereals, snack foods, and other refined or processed carbs are classic examples of high-GI foods, albeit they are not always the case.
Your blood sugar and insulin levels increase as a result of eating these high-GI meals.
These increases may, in turn, set off bodily processes that increase the likelihood of acne development, such as IGF-1 (insulin-like growth factor 1).
Additionally, the quick increase in blood sugar levels may cause inflammation, which will aggravate your acne.
Chocolate
No one wants to consider arguments against eating chocolate, but it has long been thought to be an acne trigger.
According to certain research, those who consume chocolate are more likely to aggravation of their acne.
But experts are unsure if this is due to chocolate’s high glycemic index, which it shares with other sugary meals, or if there are other causes.
Antioxidants found in dark chocolate may also assist with acne. In conclusion, there is insufficient evidence to establish a link between chocolate consumption and acne, and further study is required.
Oily foods
It’s not surprising that rich, oily foods are thought to exacerbate acne. According to research, consuming fried, oily, quick food, etc. aggravates acne. According to one idea, trans fatty acids and saturated fats may cause acne to develop and IGF-1 levels to rise.
How to eat in order to avoid acne
There might not be a single diet that instantly reduces acne (or a single food that magically improves anything, for that matter).
Even so, some substances have some scientific support that suggests they might at the very least assist maintain calm skin. Foods that are anti-inflammatory and antioxidant may help treat or prevent acne.
Fatty acids omega-3
According to research, consuming foods high in omega-3 fatty acids may help lower the chance of acne occurrence. Inflammation and IGF-1 levels are reduced by omega-3 fatty acids, which may help prevent acne.
Walnuts, flax seeds, and fatty fish like salmon and sardines are a few examples of foods that contain omega-3s. Taking omega-3-rich fish oil supplements may also help your acne get better.
Turmeric
Turmeric (and its active component curcumin) may be able to reduce acne because of its potent antibacterial and anti-inflammatory qualities. Small studies indicate that turmeric may be used to treat skin disorders including acne.
Green tea
Green tea and other foods like nuts and fruits contain antioxidant molecules called polyphenols that have antibacterial and anti-inflammatory properties.
According to some studies, consuming foods high in polyphenols, such as green tea, may help reduce oil production and control acne.
Probiotics
Probiotics have recently been the subject of research exploring how to treat acne. Acne may be helped, according to their theories, by utilizing probiotics to balance the levels of skin bacteria and the gut microbiome (the beneficial bacteria in your digestive tract). In this area, more investigation is required.
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