Acne Diet Plan – Between 1930 and 1960, it was quite common for people with acne, the dermatologist prescribed a diet: no sugar and no milk. The most recent studies show that this was good advice. About 15 years ago, when I still had a very typical diet, I suffered from acne. For my dermatologist, he asked me if I had to change something in my diet. After all, pork and chocolate would exacerbate anyway? My dermatologist gave me no agitation for. “Everything nonsense! There is no relationship between diet and acne! “
Fortunately, we now know more. Several studies show that there are indeed relationships between diet and acne. However, some relationships are better studied than others.
The Acne Diet | What Foods to Eat and Avoid for Clear Skin
The treatment of acne by better control of blood sugar
It has been shown that a so-called “low glycemic index diet” has a positive effect on skin with acne. A diet with a high glycemic content guarantees obtaining a peak shortly after eating your blood glucose (also known as blood sugar). So a low glycemic index diet What includes less sugar and less “white carbohydrates”. By eating sugar and low carbohydrates you always opt for whole grain products, to avoid spikes in your blood sugar. Know more? On this subject too many in the body mind FOOD – Your miraculous acne diet plan for healthy and good life.
Acne Diet Plan – Does acne get from milk?
The use of milk and, in particular, skimmed milk to aggravate acne. Interestingly, it does not seem that this relationship applies to other dairy products such as yogurt and cheese. In particular, the high proportion of hormones naturally present in milk could be a cause of acne. After all, acne is caused in part by excess androgenic hormones (such as testosterone). After drinking milk also has in our body increases the amount of growth hormones and androgenic hormones and thus the risk of acne.
Insulin-like growth factor (IGF-1) is such a growth hormone that it is created under the influence of milk in the liver and stimulates acne. The hormone is produced throughout our lives, with a higher production during puberty and very low production in babies and people of very old age. Although a higher level of IGF-1 in the short term can be a good cause (for example, during the recovery of the disease), a high long-term level can shorten cancer and life in general.
Acne, zinc, and omega-3 fatty acids
There is insufficient research into the relationship between omega-3 acne, zinc and. However, it seems advisable to make sure that these substances are satisfied by, for example, a daily plate of oats (rich in zinc) to eat with crushed flax seed (rich in omega-3 fatty acids).
Probiotics for the acne diet plan
In our intestinal flora, more and more promising research is being done. We keep the good bacteria in our gut alive by eating lots of fruits and vegetables. For example, if you had an antibiotic treatment (maybe specifically for acne). Antibiotics become bad, but also good bacteria and so can intestinal flora that are a battlefield after such treatment. Its intestinal flora can normalize again by the consumption of enough prebiotics (food for bacteria in the form of many fibers) and probiotic swallowing (egOrthiflor Original). The studies are still limited, but the results are promising. Thus, small trials showed that the use of probiotics by acne victims could achieve an improvement of up to 80%.
Acne and vitamin A
Vitamin A, in the treatment of acne a special condition. First, it is an acid-based vitamin A cream (the so-called creams on the basis of retinoids, such as tretinoin, available by prescription) was effective in the treatment of acne. Vitamin A in the form of supplements or medications (such as isotretinoin, also known as Accutane) often causes many side effects, such as eye problems, headache, nausea, fatigue, dizziness, muscle pain, loss of hair, redness, and peeling skin. For pregnant women, excess of vitamin A very dangerous. Avoid, therefore, prefer to eat a bag of null carrots, you get more than enough vitamin A in without side effects! Good sources of vitamin A in foods are salmon,
Acne Diet Plan – Vitamins C and E
Vitamins C and E are important antioxidants and calm the skin in that way. Selenium in combination with vitamin E gave good results against acne in a Swedish study. Selenium is found in including tuna, salmon, garlic and eggs.
What should not eat?
- Anecdotal evidence says that certain foods increase the risk of acne. Think of chocolate and junk food. This is not a definitive test. Several studies point in the direction of milk and simple sugars.
- May have hormones in the milk can cause a negative effect on the pimples. For a series of interactions that can affect the amount of androgens (male hormones). This ensures that oil production increases and this can lead to pimples.
- Simple sugars raise insulin levels. In addition, this can lead to a greater amount of androgens and therefore more pimples.
These are only assumptions, but despite the scientific evidence: If you have the impression that certain foods cause acne, it is worth taking note.
- Drink at least 1.5 liters per day, 1 liter of water. On the other hand, infusions and greeting juices.
- Use more vegetables than fruits in your miraculous acne diet.
- Vitamin D: This is mainly obtained from sunlight. Go regularly with your skin in the sun, preferably in the middle of the day, but short life. Never burn! additional sunlight provides more vitamin D3 and activates the immune system to an excessive (acne) bacterial activity to slow down and mitigate. (A deficiency of vitamin D increases the inflammatory activity in the body).
- Fresh herbs Herbs are powerful antioxidants that fruits and vegetables. At least 200 grams of fruits and 400 grams of vegetables per day.
- Many soluble fibers, such as vegetables, fruits, legumes, flax, coconut and coconut flour, oats, inulin, algae, nuts, seeds, etc. People who eat about 30-40 grams of soluble fiber a day have less inflammation than those with this lack of dietary fiber.
- Eat enough protein, especially if you suffer from inflammation.
- Provide healthy intestines. All foods, as mentioned above, have a good effect on the intestinal flora and, therefore, on their shins. A healthy intestine means a healthy immune system.
- Exercise routine! enough exercise for us to have enough muscle mass and it is important to maintain a healthy immune system!
- And do not forget to go to bed on time (between 0:00 and 4:00 pm, the activity of our key repair hormone, growth hormone).
FOOD TO REMOVE THE ACNE
Diet to improve acne
The diet for acne is a healthy eating guideline to get better symptoms, decrease the frequency and intensity or severity of this affectation and recover the health of the skin.
It is a reality and it has been scientifically proven that eating greatly influences the appearance and symptoms of acne . There are many studies on the relationship between certain foods and types of diets that are recommended to avoid because they produce or exacerbate acne. There are also other foods able to help mitigate the symptoms that should be consumed in greater quantity.
Acne and related diseases
It has also been observed that some people who suffer from acne are overweight (excess body fat), irritability, gas, polycystic ovaries (PCOS) or stress. All these affectations can be improved with an adequate diet.
Acne Diet Plan – How Can Your Diet Be used acne?
Products with added sugars, flours, fried foods, refined oils and/or products with bad fats should be avoided.
Many young people with acne consume these products daily, which contributes greatly to aggravate their situation: sugary cereals, juice or sugary juices, fruit nectars, pasta, pastries, sugary drinks, chocolates, cookies, muffins, snacks, sugary desserts such as custards, jams, etc.
Acne Diet Plan – Foods that harm acne
The consumption of these products seriously harms acne by increasing insulin levels, the production of androgenic hormones and the seborrhea of the skin, aggravating acne symptoms.
For the same reason, in cases of severe acne, it is recommended to eliminate the dairy products and eliminate the consumption of flours (including bread ), at least temporarily until the symptoms diminish.
By removing these products harmful to health, you can benefit from a very healthy diet by increasing the consumption of vegetables, fruits, legumes, whole grains and nuts : lentils , tofu , chickpeas , raw and cooked carrots , mangoes , kiwis , oranges , algae , avocado , oatmeal , broccoli , radishes , cauliflower and other cruciferous , as examples.
Is eating fats bad for acne? Why?
It is not proven, as it is sometimes stated, that the ingestion of greasy foods produces this condition. However, greasy products worsen acne by increasing the inflammatory state of the organism and the skin ( sausages, chocolates, fried foods, snacks, pastries or those mentioned above).
But this should not apply to eliminate all types of fats. The foods that provide fat good are healthy for the skin and should be eaten:
Foods rich in omega 3 for acne
It is highly recommended that young people with acne increase consumption of foods rich in omega – 3. These foods, in addition to providing anti-inflammatory properties, will also help in hormonal regulation.
The recommendations to increase the omega 3of the diet are:
- 2 teaspoons per day of flax or chia seeds (grind seeds) or seeds of helled husked
- Blue fish of small size (non- vegetarian diets)
- Other foods with healthy fats: avocados, walnuts, pumpkin seeds, sunflower, almonds, hazelnuts, Brazil nuts, pistachios, sesame, etc. (without frying and without salt)
- Reduce the amount of oil used for cooking or in dressings. Homemade guacamole sauce instead of mayonnaise with oil.
- Avoid buying and using refined oils ( more information )
It is necessary to explain that for omega 3 to be anti-inflammatory foods with bad fats should be eliminated: fried, refined oils, chocolates and other very greasy foods. These fats compete in the correct assimilation of omega 3, its presence in the liver prevents it from being metabolized.
Omega 3 against the side effects of acne medication
People who take isotrethionine (medicine for severe acne) should increase the intake of omega 3, vitamin E, and folic acid in the diet to help prevent poor blood circulation and triglyceride levels that occur as a side effect of these drugs.
Acne Diet Plan – FOODS TO IMPROVE THE ACNE
Foods rich in beta-carotene for the skin
At times when it is important to quickly heal the skin and reduce inflammation, the components that help us most are beta-carotene, orange pigments found only in vegetables of this color, such as carrots, pumpkins, mangoes, peaches, apricots, nectarines, sweet potatoes… but also in green leaves such as Swiss chard, spinach, nettles and dandelion ( although chlorophyll, green, covers the orange color of the carotenes ).
These components have antioxidant properties, repairing membranes, help to heal, reduce inflammation and maintain a healthy skin.
Beta-carotenes, in addition to their antioxidant power, have a vitamin A function, that is, the body can transform them into this vitamin.
Vitamin A is necessary for growth, helps to form and restore the skin (and the internal skin, such as the digestive mucosa), and is essential for the immune system to function properly. Therefore, this remedy to cure acne is actually an excellent food for the growth and health of young people.
Vitamin C for acne
The vitamin C is highly recommended for its properties as antioxidants helps to reduce skin inflammation, and its immunoregulatory role, helps protect against possible infections. It is very useful in the diet for the treatment of acne, eczema, psoriasis, burns, etc. The deficiency of this vitamin produces in the individual a dry and scaly skin.
What foods are rich in beta-carotene and vitamin C?
Both vitamin C and beta-carotene are found in abundance in vegetables. To eat a large amount of these components, the best way to take them is in a carrot cream, in this pumpkin cream or in a vegetable cake. In summer we can eat a salad with mango or other fruits, grated carrot with lemon, or eat whole fruits of intense colors.
Carrot juice could be recommended, but it is easier to prepare and educate to eat whole fruits, carrots, soups and salads (especially for children).
It must be remembered that juices or juices are not recommended, even if they are natural. It is possible to take them occasionally, but in a habitual way it is much more advisable to eat the whole fruits since the juices or juices do not have the same benefits as the fruits.
Among the main foods rich in vitamin C we have peppers, kiwis, oranges, lemons, grapefruits, blackberries, raspberries, blueberries, aronia, and all kinds of fresh vegetables and fruits in general.
It is also advisable to eat vegetables from the cruciferous group, such as radishes, turnips, arugulaand broccoli, since their glucosinolates have a great antioxidant power.
Does sun exposure improve acne?
The sun exposure, responsibly, it is very necessary for health because it allows our skin to produce vitamin D. This vitamin improves insulin resistance, helping to better control your blood levels and thus improving acne.
The best way to have good levels of vitamin D is by exposing yourself to the sun daily, without sunscreen, for half an hour. Prolonged sunbathing is not recommended, nor sunning in the hours that are more aggressive.
Experts recommend performing an analytical and if the deficiency is observed, take supplements, in addition to sun exposure. It has been observed that the majority of the population with western life suffer from it. (office workers and diets that do not eat bluefish)
In these cases, supplementation with vitamin D in high doses is recommended (1 pearl of 1000UI of vitamin D per day until normalizing serum levels)
Attention! Many medicines for acne present photosensitivity, which means that you can not sunbathe during your treatment. In these cases, supplements should be used. (1 pearl of 1000UI of vitamin D a day until normalizing serum levels)
Avoid constipation and improve intestinal flora
It has been observed that people with acne are more likely to have problems related to constipation. The constipation damages the intestinal flora and increases the inflammatory condition of the body.
For this reason, some dermatologists begin to treat acne from the intestine with the use of probiotic supplements, in addition to a proper diet.
It is recommended to avoid constipation through a diet rich in vegetables and a lot of hydration (include the consumption of fruits, which contain 90% water).
Laxative infusions, which may have undesirable effects, are not recommended. The best remedies are with fiber ( chia pudding, flax and plums soaking, etc.).
Aromatic herbs: the phytotherapy hidden in the kitchen
The aromatic herbs do not appear in any food pyramid or nutritional guide but nevertheless, they are very interesting components to improve the health that can easily be introduced in the diet.
They have antioxidant and anti-inflammatory properties that are very suitable to fight against acne. In addition, these spices will help in some way to fight against infectious bacteria and improve the intestinal flora, which will also have an impact on improving this affectation.
The most recommended herbs and spices for acne are dried aromatic herbs: laurel, garlic, onion, thyme, rosemary, mint, cumin, savory, oregano, basil, etc.
Also interesting are tropical spices with high anti-inflammatory potential: cinnamon, ginger, turmeric, pepper, etc. the latter must be taken in less quantity than the dried herbs.
Why eliminate added sugars?
Many people may think that the recommendation to eliminate products with added sugar, pastries and industrial foods with bad fats, responds only to the standard recommendation of salutary diet, but it is not.
It has been proven that diets with high glycemic index worsen acne. This means that you should avoid foods that raise blood insulin levels too high, which are mainly those that contain a lot of sugars and flour: soft drinks, cakes, sugary cereals, cookies, pastries, sweets, candies, etc.
Does chocolate cause acne?
The chocolate produces acne mainly because they contain a lot of sugar. Today we can find “chocolatinas” that contain very little cocoa (less than 6%), and instead contain up to 60% of added sugars in their composition.
Do fruits have a lot of sugar and should they be reduced?
No, the fruits are recommended and are not considered food very rich in sugars. In addition to having much less sugar, its absorption, nutritional composition and metabolism are far from the aforementioned industrial products.
What is not recommended is to eat the fruit in juices or juices, from processed foods, such as jams (not even homemade jams ), industrial nectars, etc.
Is a ketogenic diet recommended?
It is not advisable to completely eliminate foods with carbohydrates, especially in children and adolescents, who are not recommended to use these types of diets.
It is also not true that the ketogenic diet cures or fixes acne. Some studies have shown favorable results with this type of diet, but they are not conclusive. Therefore, it is advisable to consume lentils, chickpeas, potatoes, sweet potatoes, rice, whole fruits, etc.
Does milk produce more acne?
The consumption of milk and dairy products, such as yogurt, dairy desserts and cheeses, is related to an aggravation of acne symptoms. Initially, it was thought that this was due to milk fats, but now it is known not to, as it has been observed that acne also gets worse when you drink skimmed milk.
The reason why dairy products intensify acne is explained by several reasons. Mainly, because its consumption increases the levels of the hormones that produce acne, which are insulin and IGF-1. The higher their levels, the more acne.
Another cause of the relationship between dairy and acne is that many dairy products contain added sugars (high glycemic index): chocolate milk, many dairy desserts such as custard, drinking yogurt, chocolates, milk buns, etc., in addition to the lactose itself (milk sugar).
Hormone disruptors of the diet
It is becoming increasingly important to reduce the hormonal disruptors since it has been shown that abnormally alter the natural hormone cycles of the body and can alter hormonal cycles. These components are found in the diet but also very close to food.
Acne Diet Plan – It has been shown that if the diet and environment are adequate, the body can eliminate more of these components. On the next page you will find practical tips to easily reduce exposure to endocrine disruptors :