Diet and acne - what should it look like?

Acne is one of the most common skin diseases that affect both teenagers and adults. It is characterized by blackheads, pimples and lumps that can lead to scars. Acne is the result of excessive secretion of sebum, clogging of hair follicles and inflammation caused by Propionibacterium acnes bacteria. While pharmacotherapy is most often used in the treatment of acne, more and more scientific evidence indicates that the diet can play an important role in control and prevention of acne symptoms.

Does the diet affect acne?

Scientific research suggests that there is a direct relationship between diet and the appearance of acne. It seems that certain nutrients can affect the level of hormones, inflammation of the body and the functioning of the skin.

High glycemic index (IG)

Products with a high glycemic index cause a sharp increase in blood sugar levels, which leads to an increase in insulin secretion and insulin resistance. These factors can stimulate excessive sebum secretion and contribute to the development of inflammation. Examples of such products are white bread, sweets, carbonated drinks and fast food.

Dairy

Studies suggest that consumption of dairy products can be associated with acne intensity. Hormones present in milk, such as insulin-like growth factor (IGF-1), can stimulate sebum production and deteriorate the condition of the skin.

Trans and saturated fats

Eating large amounts of trans fats present in processed food products may increase the inflammation of the body, which in consequence may intensify the symptoms of acne. Similarly saturated fats, present in red meat and fatty dairy products, can affect the level of hormones and inflammatory processes.

Deficiencies with acne - what is worth supplementing?

People with acne may have deficiencies of certain nutrients important to skin health. Zinc is a mineral with strong anti -inflammatory properties. Studies show that people with acne often have lower levels of zinc in the blood. Zinc supplementation can help reduce inflammation and improve skin condition. Vitamin A is necessary for the proper functioning of the skin. Its deficiency can lead to keratosis disorders and excessive sebum secretion. Retinoids, vitamin A derivatives are a common component of anti -acne drugs. Omega-3 fatty acids have anti-inflammatory properties and can have a positive effect on skin health. A diet rich in fish, linseed and walnuts can help soothe acne symptoms.

What not to eat with acne - what increases inflammation?

Certain food products can intensify acne symptoms by stimulating inflammation and sebum production. High IG products As mentioned earlier, products raising blood sugar quickly can contribute to acne tightening. Avoid white bread, pasta, sweets, fruit juices and carbonated drinks.

Dairy

Restricting the consumption of milk, yogurt and cheese can help reduce the severity of acne. It is worth paying attention to dairy products as an alternative.

Processed food

Highly processed products, containing trans fats, such as fast food, chips and salty snacks, can act pro -inflammatory and intensify acne. Fried dishes Fried dishes that are rich in saturated and trans fats can affect the level of hormones and intensify inflammation. It is worth replacing them with cooked, roasted or stewed dishes.

What to eat with acne?

A diet rich in specific nutrients can support skin health and help in controlling acne. Vegetables and fruits are rich in vitamins, minerals and antioxidants that can help reduce inflammation and improve skin condition. Particular attention should be paid to green leafy vegetables, berries, carrots and tomatoes. Fatty fish, such as salmon, mackerel and sardines, are an excellent source of omega-3 fatty acids that have anti-inflammatory properties. Nuts and seeds, such as walnuts, almonds and linseed, are rich in vitamins and healthy fats that support skin health. Whole grain cereal products, such as brown rice, buckwheat and oatmeal, have a low glycemic index and are rich in fiber, which helps maintain a stable level of sugar in the blood.

Acne diet - a menu for 7 days

Day 1

Breakfast: Porridge with blueberries and walnuts. Lunch: Quinoa, avocado, spinach and salmon salad. Dinner: Baked chicken with steamed vegetables.

Day 2

Breakfast: Smoothie with banana, spinach, almonds and coconut milk. Lunch: Whole grains with hummus, vegetables and grilled tofu. Dinner: Trout with baked sweet potatoes and broccoli.

Day 3

Breakfast: Natural yogurt made of muesla and strawberries. Lunch: Tomato cream soup with whole grain bread. Dinner: Salad with shrimp, avocado, cucumber and rocket.

Day 4

Breakfast: Whole -grain bread sandwiches with avocado and tomato paste. Lunch: Grilled chicken salad with mixed greens and olive oil dressing. Dinner: Stewed tuna with vegetables and quinoa.

Day 5

Breakfast: Smoothie bowl with blueberries, linseed and almond flakes. Lunch: A whole grain pizza with vegetables and feta cheese. Dinner: Baked salmon with brown rice and asparagus salad.

Day 6

Breakfast: Scrambled eggs with vegetables on a whole grain. Lunch: Turkey sandwiches, lettuce, tomato and avocado. Dinner: Stir-fry with vegetables and chicken.

Day 7

Breakfast: Oatmeal with raspberries and chia seeds. Lunch: Salad with rocket, grilled Halloumi and nuts. Dinner: Whole grain pasta with tomato sauce, shrimp and spinach.

Healthy habits for healthy skin

In addition to diet changes, many other lifestyle factors can affect skin health and acne control.

Regular physical activity

Exercises help improve circulation, which supports the supply of oxygen and nutrients to the skin. Regular physical activity can also help reduce stress, which is one of the factors conducive to acne.

Skin hygiene

A carefully selected care routine, which includes gentle cleansing and moisturizing the skin, can help control acne. Avoid aggressive cosmetics that can irritate the skin.

Eliminating stress

Stress can deteriorate inflammation and intensify acne. Relaxation techniques such as meditation, yoga and regular breathing exercises can be helpful in stress management.

Avoiding tobacco smoke and alcohol

Smoking and excessive alcohol consumption can negatively affect skin health. Avoiding these habits can bring benefits in treating acne.

Summary

Although acne is a complicated disease that can have many different causes, the diet helps in its treatment and prevention. Regular consumption of foods with a low glycemic index, rich in vitamins and minerals, as well as avoiding processed food and products intensify inflammation, can help to control acne symptoms. It is also worth paying attention to other aspects of lifestyle, such as regular physical activity, proper skin hygiene, avoiding stress and harmful habits. Taking into account the above recommendations and a sample menu for 7 days, everyone can try to improve the condition of their skin and reduce the severity of acne. Remember, however, that each body is different, so it is worth consulting a doctor or dietitian to adapt the nutritional plan to individual needs.

Footnotes

Smith, R. N., Mann, N. J., Braue, A., & Makelainen, H. (2007). The effect of a high protein, low glycemic load diet vs a conventional, high glycemic load diet on biochemical and clinical features in acne vulgaris patients: a randomized controlled trial. Journal of the American Academy of Dermatology, 57(2), 247-256. Danby, F. W. (2010). Acne and dairy products. Clinics in Dermatology, 28(6), 630-635. McCusker, M. M., & Clemens, R. (2008). The relationship between diet and acne: a review. Dermatology Online Journal, 14(1). Melnik, B. C. (2011). Dietary intervention in acne: Attenuation of increased mTORC1 signaling promoted by Western diet. Dermato-endocrinology, 3(3), 145-148.