Eat Your Way to Healthier Skin by Avoiding These Foods That Can Cause Acne
About 80% of people had acne breakouts at some point between ages 11 and 30. But, to be honest, we are pretty sure that the other 20% is lying anyway.
What causes acne? Why do some people get it worse than others? Remember, our skin can be a reflection of many things, including our diet.
Acne is a part of life. However, there are steps you can take, including avoiding food that causes acne. Read ahead to learn more about how you can incorporate eating right into your skincare.
The Link Between Food and Acne
No matter how many people tell us it's normal, acne affects everybody differently. Some forms lead to scarring and fistulae. In order to occur, a number of factors come together.
It's hardly a surprise the acne treatment market is a multi-billion dollar industry. Treatments like benzoyl peroxide creams and antibiotics can be effective but they are not without cost.
Like so many medical conditions, there is an undeniable association between lifestyle and outcomes. There is no question that there are certain foods that can cause acne.
Where Does Acne Come From?
Zits, pimples, blackheads, whiteheads, and whatever other names you can think of are all different forms of acne vulgaris.
The factors that lead to acne formation and are numerous. They include sebum (oily secretion made by the sebaceous gland) production, thickening of the outer layer of skin (hyperkeratosis), inflammation, and microorganisms living on the skin.
Of course, genetics and other factors play a role but diet can is a variable that we can work with.
Treating the Source
A pound of prevention is worth a pound of cure. Dieting and practicing proper skincare should be part of everybody's daily routine.
People who want to take steps to control their acne or are taking acne medication should be extra careful with their diet.
Limiting Food that Causes Acne
Knowing that our food affects acne, what choices should we make to keep our skin looking its best?
Increased sebum production leads to oily skin, which can predispose to acne. Here are seven concepts to control your acne with diet.
1. Control Your Blood Sugar
Sweets and other things made with refined sugars can cause spikes in your blood sugar levels. The connection with diabetes and obesity is well known but it is a cause of acne as well.
When your blood sugar increases, your pancreas releases insulin to get it back down to a stable level. However, insulin has several other effects, including increase androgen and sebum production.
Many of us only associate sweet foods with sugar. However, it is important to understand that any kind of carbohydrate is broken down by the body to glucose. This will lead to insulin release.
This includes foods like noodles, pasta, white bread, and rice. Yes, that means bagels, too.
Limiting your carbs can help your skin cope. Even switching from white bread to high fiber bread can help control blood sugar (and cholesterol and blood pressure).
"Healthy" Breakfast Cereals
We all knew that if you wanted to "be like Mike", you had to eat your Wheaties. Despite the 'healthy' image a lot of these breakfast cereals portray, they might not be the best option.
This goes double if you are trying to control your acne.
They generally have little to no protein and are loaded with sugar.
There is no question that sugary sodas are bad for you. This can then lead to blemishes and outbreaks.
However, just because it isn't soda per se, doesn't mean you are making a good choice.
Lots of commercially sold teas, sports drinks, and juices are loaded with refined sugar.
2. Omega-3 vs Omega-6
Omega-3 and omega-6 are two types of polyunsaturated fatty acids. Their chemical composition varies slightly.
However, diets high in omega 3 fatty acids have been shown to beneficial for people with acne. This is likely due to its anti-inflammatory effect.
People with seafood in their diet tend to have better. Otherwise, taking an omega-3 supplement can also improve acne.
3. Antioxidant Intake
Antioxidants are important for preventing a number of diseases, including heart disease and cancer. However, they can make your skin healthier as well.
Several studies have shown that people with acne can have lower levels of antioxidants in their blood.
Try a diet rich in nutrients, such as vitamin A, vitamin E, and selenium.
4. Think Zinc
Zinc is an important mineral that plays a vital role in skin health. Plus, it has been shown to limit the growth of Propionibacterium acnes (a bacteria that leads to acne).
Also, it may improve acne through an anti-inflammatory effect.
Oysters contain more zinc than almost any other food. Red meats, beans, nuts, and whole grains, are other good sources.
5. Fatty Foods
Fats and lipids, such as cholesterol play a vital role in nearly every bodily and cellular function. However, excess fats in our diets may lead to excessive sebum production.
The worst offenders are fast-food restaurants. Their 'meals' contain a ludicrous amount of cholesterol, carbohydrates, and sodium.
Sure, eating fast food can lead to outbreaks on your skin. Eat enough of it and that won't be your only problem.
6. Dairy Products
Milk and other dairy products have long been labeled as foods that cause cystic acne. There are a few studies to back this but the evidence is overall lacking.
However, dairy products can be high in fat so it might be worth limiting in some people.
7. Watch Your Allergies
Anyone can suffer from a food allergy. Some signs of an allergy are obvious.
However, there are food allergies that cause acne. Be aware of any breakout after eating certain kinds of food.
Healthy Plates, Clear Skin
Not being careful with the food that causes acne can make fighting breakouts a losing battle. You may be taking several steps and spending money to care for your skin.
So, be sure to get the most out of your time and money. You might notice your skin isn't the only thing looking better.
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