Is acne related to nutrition?
‘There is no disease that has caused more insecurity and feelings of inferiority than acne’.
Acne is a skin condition that causes different kinds of bumps to form on the surface of the skin. These bumps include: whiteheads, blackheads, and pimples. Acne occurs when the skin’s pores get clogged with dead skin, oil and sometimes bacteria. Genetic predisposition, hormonal fluctuations that lead to excess sebum or oil production from the sebaceous glands, inflammation, follicular hyper-keratinization, and bacterial colonization can trigger acne. Acne is most common in older children and teens going through puberty, when hormones cause the body’s oil glands to produce more oil. Serious cases of acne are rarely harmful, but can cause emotional distress and can scar the skin.
Following a healthy diet can be one of the ways to help prevent and treat acne. Specifically, foods rich in the nutrients mentioned are linked to lower levels of acne: complex carbohydrates, zinc, vitamins A and E, omega-3 fatty acids, antioxidants. Everyone’s body is different, and some people find that they get more acne when they eat certain foods. Under your doctor’s supervision, it can be helpful to experiment with your diet to see what works best for you.
Best nutrition tips to minimize acne occurrence
- Eat for optimal blood sugar control- low glycemic index food like whole grains, legumes, nuts, whole fruits & veggies can prevent & improve acne. Foods high in glycemic index such as sugar, soda, white bread, candy, sugary cereals, ice cream increases levels of insulin that leads to hyper-keratinization and excess sebum production, which can worsen acne.
- Try cutting out dairy & whey protein- milk & dairy products promote insulin secretion & contribute to acne production. Whey protein in milk is thought to be associated with acne.
- Choose mostly whole, nutrient dense food over processed & packaged food- nutrient dense whole foods contains anti-inflammatory factors (antioxidants), that can reduce the acne inflammation. Avoid saturated fat, trans fat to minimize inflammation & also choose omega-3 fat source such as fatty fish over potentially inflammatory omega-6 fat source like canola oil, soybean oil. Fill the plate with antioxidant loaded colored fruits & veggies.
- Drinking adequate fluid, & greater part of fluid should be water that helps to flush out toxins & keeps skin hydrated.
- Try ways to manage stress; meditation yoga, exercise as stress can worsen the acne that ia present & delay its recovery.
