Prone to Acne?
Avoid These Foods at All Costs
By: Your JNH Lifestylist
Do you dream about having clear skin? Is your acne giving you a hard time? You are not alone. Acne is a condition that affects 80% of Americans at some point in their lives [1]. It affects not only your skin but also your self-esteem and confidence, with approximately 10.6% of women with acne also suffering from depression [2]. Even though there are many therapeutic options such as topical creams and pills, acne is hard to treat and control. Even when clear skin is achieved after months of treatment, a breakout can appear out of nowhere and ruin your progress.
In the last decades, there has been a lot of interest in nutrition and how it affects our bodies. Studies have shown that following specific diets can help lower blood pressure and blood glucose [3]. Therefore, researchers have started to study the influence food can exert on different systems in the search for new therapeutic options for different conditions. One particular condition that has been studied is acne and, in this article, you will learn about how changing your eating habits can modify your skin.
What Causes Acne?
A specific cause for acne has not been identified, but certain conditions have been linked to its onset, such as excessive sebum production. Sebum can clog your pores, and as the oil and dead skin cells accumulate in your pores, an infection can occur. This infection is often caused by a bacteria called Propionibacterium acnes. There can be many reasons for acne to appear, but it's mostly related to hormonal changes during teenage years, and by some foods that you should exclude from your diet or at least regulate [4].
Fast Food
This is the first thing you should take out of your diet. Fast food is rich in saturated fats, sodium and hyperglycemic carbohydrates; eating it regularly can severely affect your overall health. It has been linked with cardiovascular and metabolic disorders, and is known for promoting inflammation in our bodies. Given the inflammatory nature of acne, anything that promotes inflammation can cause or worsen breakouts. Another way fast food promotes acne is through an increase in sebum production and by altering its composition, promoting propionibacterium acne overgrowth. This can be seen as the perfect storm for acne, with more sebum to clog pores, an increase in bacteria and a pro-inflammatory environment [5].
Milk
People all around the world are substituting cow's milk with vegetable options such as almond and oat milk. This trend doesn't seem to be dying anytime soon, since cow's milk has been linked to allergies and it makes it difficult to lose weight. Another reason to substitute cow's milk from your diet is its link to increasing your risk for developing acne [6]. A possible explanation for this is that it increases insulin production and resistance, and this hormone is associated with acne [7].
Hyperglycemic Carbohydrates
Not all carbs are bad, in fact, carbs are essential. So it is a terrible mistake to eliminate them from your diet altogether. However, not all carbs are created equal; there is a specific type of carb that has many detrimental effects on your health, including for your skin: hyperglycemic carbohydrates. They have this name because they spike your blood glucose levels, which then increases your production of insulin. Insulin stimulates the release of different chemicals, such as insulin-like growth factor 1 (IGF-1), a mediator that boosts up your sebum production and in turn, promotes breakouts [8].
What To Eat Instead?
Dermatologists have recommended having a low glycemic diet. This means, removing all hyperglycemic carbs , such as refined sugar, white bread, pasta, white rice and sodas. You should substitute these foods with healthier options that are rich in fiber like whole-wheat bread, oatmeal and brown rice. This diet was proven to be effective by a study performed in the United States, where 2,258 patients incorporated these changes into their diets. The initial goal was to lose weight, but by the end of the study, 87% of these patients reported they had less acne [9].
Also, increasing the intake of omega-3 fats could be beneficial by reducing levels of pro-inflammatory mediators associated with acne. You can receive omega-3 fats by eating more salmon, chia seeds, anchovies, flax seeds, walnuts and sardines, or by using a supplement [10].
Boost Your Results
A great way to get even better results from this lifestyle change is including infrared saunas into your routine. These use infrared waves to heat your body, and these waves have amazing benefits for your skin. Some studies have reported how infrared light can improve acne lesions after a few sessions. Apart from this, infrared saunas also improve other aspects of your skin, such as collagen density, which in the long run helps prevent and treat wrinkles [11]. Overall, it is a great investment and acquisition if you are trying to maintain a beautiful skin complexion.
Resources:
[1] Rao Jaggi. (2019). "How common is acne vulgaris in the US?" Medscape.com, Medscape, 23 October 2019, https://www.medscape.com/answers/1069804-90311/how-common-is-acne-vulgaris-in-the-us.
[2] Yentzer BA, Hick J, Reese EL, Uhas A, Feldman SR, Balkrishnan R. (2010). "Acne vulgaris in the United States: a descriptive epidemiology." Ncbi.nlm.nih.gov, National Center for Biotechnological Information, August 2010, https://www.ncbi.nlm.nih.gov/pubmed/20919604.
[3] "Beating high blood pressure with food" Heatlh.harvard.edu, Harvard Health Publishing, October 2010, https://www.health.harvard.edu/newsletter_article/beating-high-blood-pressure-with-food.
[4] Cobb Cynthia. (2019) "What Causes Acne?" Healthline.com, Healthline, 25 April 2019, https://www.healthline.com/health/skin/acne.
[5] Melnik BC. (2015) "Linking diet to acne metabolomics, inflammation, and comedogenesis: an update." Ncbi.nlm.nih.gov, National Center for Biotechnological Information, https://www.ncbi.nlm.nih.gov/pubmed/26203267.
[6] Landro A Di, Cazzaniga S, Parazzini F, Ingordo V, Cusano F, Atzori L, Cutri FT, musumeci ML, Zinetti C, Pezzarossa E, Bettoli V, Cparoni M, Lo Scocco G, Bonci A, Bencini P, Naldi L. (2012). "Family history, mody mass index, selected dietary factors, menstrual history, and risk of moderate to severe acne in adolescents and young adults." Ncbi.nlm.nih.gov, National Center for Biotechnological Information, December 2012, https://www.ncbi.nlm.nih.gov/pubmed/22386050.
[7] Hoppe C, Molgaard C, Vaag A, Barkholt V, Michaelsen KF. (2005). "High intakes of milk, but not meat, increase s-insulin and insulin resistance in 8-year-old boys. Ncbi.nlm.nih.gov, National Center for Biotechnological Information, March 2005, https://www.ncbi.nlm.nih.gov/pubmed/15578035.
[8] Cappel Mark, Mauger David, Thiboutot Diane. (2005) "Correlation Between Serum Levels of Insulin-like Growth Factor 1, Dehydroepiandrosterone Sulfate, and Dihydrotestosterone and Acne Lesion Counts in Adult Women." JAMAnetwork.com, JAMA Network, March 2005, https://jamanetwork.com/journals/jamadermatology/fullarticle/393279.
[9] Rouhani P, Berman B, Rouhani G. (2009). "Acne improves with a popular, low glycemic diet from South Beach." Researchgate.net, Research Gate, March 2009, https://www.researchgate.net/publication/285298557_Acne_improves_with_a_popular_low_glycemic_diet_from_South_Beach.
[10] Pappas Apostolos. (2009). "The relationship of diet and acne." Ncbi.nlm.nih.gov, National Center for Biotechnological Information, October 2009, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2836431/.
[11] Pinar Avci, Asheesh Gupta, Magesh Sadavisam, Daniela Vecchio, Zeev Pam, Nadav Pam Michael Hamblin. (2013). "Low-level laser (light) therapy (LLLT) in skin: stimulating, healing, restoring.", March 2013, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4126803/.
