Want the ultimate anti acne diet? These foods and supplements will help you fight this skin condition naturally. Learn more now.
According to the American Academy of Dermatology, 50 million Americans are affected by acne annually.
Acne is the most common skin condition in the United States. As well as pimples, the skin condition can also cause low self-esteem and self-confidence.
Keep reading to learn more about how you can fight this common skin condition naturally by implementing the anti acne diet into your life.
How Does Acne Affect the Skin?
Acne happens when the pores of the skin become clogged with dead skin cells and/or bacteria. Acne can also occur if your body produces too much sebum, which is an oil that prevents your skin from drying up.
These clogged pores, whether caused by dead skin cells, bacteria, or oily skin, can lead to inflammation, which causes pimples.
Many teenagers who are going through puberty experience acne because their bodies are producing more insulin-like growth factor 1 (IGF-1). IGF-1 is a hormone that is believed to increase the production of sebum and make acne symptoms worse. However, adults can also experience acne.
There are certain foods that can increase IGF-1 levels, so if you're trying to prevent acne breakouts then you might want to consider avoiding these types of food.
Types of Food That Causes Acne
Experts believe that dairy products and foods that have a high level of glycemic index (GI) and a high level of glycemic load (GL) are likely to cause or worsen the symptoms of acne.
Processed foods are typically high in GIs and GLs, so it is best to avoid these.
Examples of foods with high GIs include:
- bread, in particular, white bread and bagels
- sweetened breakfast cereals, such as corn flakes or bran flakes
- instant cereals, such as oatmeal
- certain fruits and vegetables, such as melons, pineapples, pumpkins, and potatoes
- enriched pasta, such as rice-based pasta
- short-grain white rice
- snack foods, such as rice cakes, popcorn, and pretzels.
Dairy products such as milk, cheese, yogurt, and ice cream are also thought to worsen acne.
Chocolate is also thought to worsen symptoms of acne, because of it's high sugar content.
10 Best Foods for Acne
Experts believe that omega-3 fatty acids may be able to reduce inflammation and improve acne symptoms. There is a range of foods that are rich in omega-3 fatty acids, so you might want to consider adding more of these into your diet.
Foods that are rich in omega-3 fatty acids:
- fish, such as salmon, sardines, and mackerel
- pastured eggs
- spinach and kale
- soybeans and soy products, such as tofu
- nuts, such as walnuts and almonds
- navy beans
- wild rice
- grass-fed beef
- mustard seeds.
More research needs to be done on foods that fight acne. However, incorporating fresh fruit and vegetables and ensuring you have a well-balanced diet can definitely help fight acne.
Despite your eagerness to clear up your skin, it can take up to 12 weeks for dietary changes to have a noticeable effect on your skin. So, remember to be patient when you're trying out new diets to help your skin.
There's no one-size-fits-all when it comes to obtaining acne-free skin, so some types of food that work for some people might not work for you. It's all about finding the right balance of what foods do and don't help your skin.
Try keeping a food diary, so you can track changes in your diet and see whether they have an effect on your acne. Write down what you've eaten each day and record the type and severity of your acne symptoms.
You might also want to talk to a doctor, dietitian, or dermatologist about your diary and see if they have any food suggestions relating to your acne.
Some experts believe that increasing your vitamin intake can also help with acne. So, another option to try in your diet is supplements.
There's a range of supplements available, which can help with your vitamin intake. Have a look at some of the supplements that might be able to help your skin now: https://www.patchmd.com/supplements-for-acne.html.
What Other Ways Are There for Preventing Acne?
As well as dietary changes, you can also try a number of other ways to help your acne. For example, you can take over-the-counter prescription medications or medications that your doctor has given you.
Another way you can prevent acne breakouts is by washing your skin and face twice a day. You should use warm water and soap and dry your face and body with a clean towel. You should also wash your face after sweating or playing sports.
If you have an oily face, then you might be wondering "how to get rid of oily face", one way you can do this is by using gentle, oil-free skincare products and cosmetics. Another way to do this is by washing your hair regularly as oily hair might rub on your face and worsen your acne symptoms.
To ensure that your acne heals and that you don't spread it more, you also need to avoid picking, scratching, or touching your pimples and spots.
Stress can also contribute to acne and make your skin worse, so if you lead a stressful life, you might want to think about ways you can stress less.
For example, some people find that meditation and yoga can help relieve their stress. Other people rely on physical exercise to help relieve stress. It's advised that you also make time to get out in nature. Feel the fresh air, go for a light walk, and simply get your mind off of the everyday stress you face. Over time, you'll find a solution that works for you.
Give the Anti Acne Diet a Try
Nobody likes to have pimples all over their face or body, so if you're looking for ways to change this then consider making small changes in your lifestyle such as your diet. Follow our guide and give the anti-acne diet a try to see if it can help clear up your skin.
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