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Acne is a skin condition of the face, neck, shoulders, and chest. It’s a chronic skin disease of the oil glands of the skin. Although acne is not a severe medical condition, it can cause scars on the skin if not treated properly. The scars left by acne may be depressions in the skin or hyperpigmented spots darker than normal tissue. This varies according to individual cases. Acne affects teenagers and adults from all races and all ethnic backgrounds equally. Acne usually starts at puberty when an increase of male hormones leads to the rapid development of oil glands in the body. Let’s discover how food influence acne:
What is the role of food in acne?
There are many ingredients in the food that affect the body’s hormonal balance. This, in turn, can cause an outbreak of acne. Some foods are more likely to trigger acne than others.
The role of low glycemic diet in acne:
A glycemic index (GI) or glycaemic index (GI) measures the effects of carbohydrates on blood sugar levels. Carbohydrates are ranked according to their immediate impact on blood sugar. Low-glycemic foods will help control hunger and improve acne conditions. High-glycemic carbohydrates have the opposite effect – they give you “quick” energy, but it’s followed by fatigue after an initial burst of energy. High GI foods can lead to insulin resistance which often underlies many chronic diseases.
Usage of dairy products in acne:
Milk is rich in calcium, vitamin D, and protein. A glass of milk contains nearly 2/3 of the Daily Value for calcium. It also provides seven other essential nutrients to support muscle health, bone health, growth, and development. However, milk may have adverse effects on some teenagers who are more likely to develop acne.
Usage of Chocolate in acne:
It also has adverse effects on skin health because of its high sugar content, which gives you a quick energy boost but then the levels of blood sugar quickly drop, resulting in fatigue. It has been estimated that acne can affect up to 85 percent of adolescents and young adults.
Usage of alcohol in acne:
Alcohol irritates the skin and should be avoided. Consumption of alcoholic beverages can lead to dehydration. Excessive drinking may increase testosterone levels, which influences the sebaceous glands to produce more oil, worsening existing acne.
Usage of caffeine in acne:
Caffeine is a mild diuretic that increases urine production and reduces fluid retention in the body. It also enhances the secretion of cortisol, epinephrine, norepinephrine, and dopamine. These chemicals make the adrenal glands secrete even more male hormones (androgens) produced by our body’s oil gland. The results will be a worsening of hormonal imbalance, leading to worsening acne conditions.
Usage of high glycemic food in acne:
The low-glycemic diet is a valuable treatment option for acne. Because insulin resistance often underlies many chronic diseases, it’s essential to avoid foods that cause your blood sugar levels to spike. That means preventing high-glycemic carbohydrates like white rice (even brown is not good), such as bread and pasta, where the primary ingredient is refined flour.
Usage of fried food in acne:
Fried food will”increase inflammation linked with acne. Fried foods are high in trans fats, which can lead to insulin resistance. There are many healthy options for cooking at home without adding extra fat or empty calories found in fried foods. Avoiding fried food can help you prevent insulin resistance and chronic disease.
Usage of junk food in acne:
It can lead to chronic inflammation, which contributes to many diseases such as heart disease, diabetes, and of course, acne. Junk foods contain refined sugars and corn syrup solids that can cause blood sugar levels to spike. The more often you eat these high-glycemic foods, the worse your acne will become. Keywords: Acne, insulin resistance, glycemic index, low glycemic diet, dairy product, chocolate, alcohol, caffeine, fried food.
Usage of Red meat in acne:
Avoid red meats, especially if you eat them often because they are high in saturated fat, increasing hormone levels that trigger acne breakouts. This is because the excess saturated fat could increase the body’s level of insulin-like growth factor (IGF-1). Insulin-like growth factor increases testosterone production, which stimulates oil glands and triggers more acne.
As we can see, there are chances that junk food, high glycemic food, and fried food might lead to insulin resistance, which can cause acne, so dairy products, chocolate, caffeine, and fried food should be avoided. If foods can trigger acne, some foods can prevent acne and make your skin look good. These are:
Foods to eat to avoid acne:
- Low glycemic food: means those foods that would cause only small fluctuations in blood sugar and insulin levels, such as whole grains and most fruits and vegetables. Some dietary fats do not increase blood glucose or insulin significantly â€” these include monounsaturated fats (found in olive oil, avocados, and peanuts) and omega -3 fatty acids (found in fish such as salmon, tuna, mackerel).
- Fish:Â Omega-3 fatty acids help reduce inflammation within the body, contributing to acne breakouts. Look for wild-caught varieties of fish such as salmon, trout, anchovies, or mackerel. Canned tuna is also an excellent source of Omega-3s.
- Organically Grown Fruits & Vegetables:Â Try to avoid conventionally grown (non-organic) fruits and vegetables because chemicals used in fertilizers, pesticides, and herbicides can enter your bloodstream through the walls of your intestines, where they are absorbed into your blood cells without being filtered by your liver, which detoxifies harmful substances like these before they reach other tissues like your skin.
- Fermented Foods:Â Fermented foods contain probiotics that are good for gut health and your skin. Lactic acid, which is found in fermented or cultured dairy foods (yogurt or kefir), kills the harmful bacteria that can lead to acne. The good lactobacilli strain produced by fermentation acts as prebiotics, stimulating the growth of beneficial gut flora.
- Cinnamon:Â Cinnamon has strong anti-inflammatory properties and may help reduce breakouts when taken with turmeric. When buying turmeric capsules, look for one containing both turmeric and black pepper because studies show that piperine – its active ingredient in black pepper- increases curcumin absorption into your cells by a whopping 2000%.
- Yogurt:Â Look for organic yogurt with live, active cultures because it can help kill harmful bacteria and re-balance your gut flora. Eating probiotic-rich foods like yogurt regularly helps keep the “bad” acne-causing bacteria away.
- Green tea:Â The polyphenols found in green tea are potent antioxidants that may contribute to the prevention of heart disease, diabetes, cancer, and other diseases, as well as aid in killing acne-causing bacteria.
- Grapefruit:Â Grapefruit contains various potent phytochemicals, including lycopene and beta-carotene, that have anti-cancer properties. These compounds also help prevent free-radical damage that contributes to loss of skin elasticity and wrinkles. Grapefruit’s high level of vitamin C is also highly effective as an anti-acne food as it boosts the immune system and may even help clear acne if your body has a vitamin C deficiency.
- Dark Leafy Greens:Â All dark leafy greens like spinach, kale, and collard greens contain high levels of vitamins A and C, which are natural antibiotics, helping to rid the body of harmful bacteria that trigger acne breakouts. They also provide antioxidant-rich phytochemicals such as carotenoids that fight free radicals that damage healthy tissues, including skin cells.
- Walnuts:Â Walnuts have been shown to improve insulin sensitivity which helps control blood sugar levels, preventing acne-causing spikes in insulin that stimulate oil production. When choosing the best healthy omega -3 fatty acid sources, look for organic walnuts because they contain fewer pesticide residues than other nuts and are safer to eat than conventionally grown produce.
- Eggs:Â Eggs provide sulfur which helps fight acne, by providing antioxidants such as glutathione which boost the immune system and help rid skin of harmful microbes. They also contain riboflavin, B6, D, and biotin, necessary for healthy hair, nails, and skin.
- Nuts & Seeds:Â Acne can be caused by an inability to digest certain foods, including dairy, gluten, soy protein or nuts, seeds, legumes, yeast, or processed foods. Raw nuts and nut butter provide vitamin E, which helps build collagen, the main structural protein in the body that supports skin structure. Vitamin E also acts as an antioxidant to help protect you from sun damage.
- Sweet Potatoes: Sweet potatoes are high in antioxidants, including beta-carotene, which your body can convert to vitamin A. Vitamin A stimulates white blood cells, which helps fight off infection and is also required for healthy skin, teeth, bones, eyesight, and fingernail growth.
- Shellfish:Â Shellfish provide protein and zinc, which have anti-inflammatory properties that help reduce the redness of acne sores.
- Basil & Oregano Oil:Â Add 1 tbsp crushed dried basil or oregano leaves to 2 tsp extra virgin olive oil; let it soak for 24 hrs, then strain out the leaves. Use a cotton ball to apply this mixture directly onto blemishes three times daily until they heal.
- Grape Seed Extract isÂ one of the most potent antioxidant supplements with ten times more antioxidant properties than vitamin C and E combined. It protects against sun damage, reduces inflammation, prevents free radical damage to your skin cells, boosts wound healing, and may even protect against cancer.
- Jojoba Oil:Â Applying jojoba oil topically to acne lesions has been shown in clinical studies to be just as effective at fighting bacteria as 5% benzoyl peroxide without any of the side effects that come along with BP use, such as dryness or irritation. Jojoba can also help balance the natural oils in your face to avoid oily skin by day and dry skin by night.
These are the food items you must add to your diet for healthier and acne-free skin. By adding these items to your daily diet, you will get rid of the ugly marks of acne, which is a nightmare for every teenage girl and every grown-up woman too.
“You are what you eat,” says an age-old proverb that’s true not just about the food we put into our body but also how it makes us look on the outside. Our skin is related to what we eat, which holds all skin types, including oily skin. If followed diligently, several healthy foods are excellent for oilier skin types that can help fight off breakouts and prevent new ones from forming. You can also consider visiting a homeopathy doctor for natural and safe treatment of acne.
Homeopathy is a very effective form of treatment, and homeopathic medicines for acne are equally effective. They do not cause any side effects or harm to the body. It is entirely safe, and there will be no scars on the face after recovery from acne. There is no need for you to go for expensive surgery and laser treatments of acne as it may leave scars on your face, making you uglier than before.
You must follow some essential tips if you want to get rid of acne naturally at home:
* Wash your face twice daily with a gentle cleanser designed for the facial skin type and pat your skin dry instead of rubbing it vigorously since this can further irritate already inflamed lesions, worsening symptoms.
* Avoid scrubbing the skin as this can irritate it further and spread bacteria. It would help if you used a soft washcloth instead of your hands for gentle exfoliation.
* Wear loose cotton clothing to allow your proper skin ventilation, essential for keeping acne at bay, especially during humid seasons. Stay away from tight-fitting clothes with rough fabrics.
* Avoid touching face as much as possible since whatever we touch gets transferred over to our face, including the oil and germs, which causes acne breakouts on the face.
* Keep hair oil-free if you have oily hair; otherwise, any hair styling product will worsen your acne problem.
Your diet has a significant role in controlling acne besides these simple daily habits that one should follow adequately to get rid of acne marks. Our skin reflects our diet, and this becomes very evident when we take a closer look at the foods that make us break out. For more information, you can book an appointment through OHO Homeopathy!