You may have, at some point, been advised to avoid chocolate and pizza to prevent acne, with the argument that the sugar, oil and dairy content make acne worse. Diet's role in acne remains controversial. Some maintain there is no association between diet and acne. Some call it a marketing strategy of pharmaceutical companies. Some research indicates that some foods do contribute to acne or help lessen its impact.
Foods to Avoid
What you eat affects every part of your body, including the skin. Certain nutrients can undoubtedly speed up the healing process, while the wrong foods can exacerbate the condition.
Avoid foods with refined carbohydrates, such as sugar, white flour, white rice, low-fiber cereal and baked goods, all of which have a high glycemic index. Foods with a high glycemic index can cause an insulin spike and affect other growth hormones, resulting in acne flare-up, according to research published in the July 2007 "American Journal of Clinical Nutrition."
Also avoid foods loaded with hormones, such as red meats and most dairy products, including all types of milk: whole, reduced-fat and skim, as well as milk byproducts such as cheese and instant breakfast drinks. Growth hormones, specifically androgen, are responsible for the overproduction of oil and cause acne. Red meats and dairy are loaded with growth hormones. According to a 1999 survey by the U.S. Department of Agriculture, about 99 percent of the nation’s cattle feedlots use hormonal implants. As for dairy, 75 to 90 percent of milk and dairy products come from cows that are pregnant, according to a study published in the "Journal of the American Academy of Dermatology" in 2005 by Dr. William F. Danby, assistant professor of dermatology at the Dartmouth Medical School. Pregnant cows produce hormones, such as progesterone, which breaks down into androgen in human bodies, causing acne.
Foods to Eat
Increase your intake of antioxidants. Antioxidants are abundant in fruits and vegetables and are commonly known as vitamin A, C and E. Examples of antioxidants are dark leafy greens, yellow and orange vegetables and fruits, green peppers, strawberries, wheat germ, nuts, seeds and whole grains. Antioxidants are responsible for slowing down the oxidation process. According to a study published in "Journal Mediators of Inflammation" in 2005, Ozer Arican and his team found that oxidation is correlated to acne exacerbation, suggesting that acne patients might benefit from antioxidant treatment.
Increase the omega-3 fatty acids in your diet by eating foods such as salmon, flax seeds and walnuts. Decrease omega-6 fatty acids consumption by eating less safflower oil, sunflower oil and grapeseed oil. Acne is an inflammatory response that results in redness and/or swelling of the skin. Study has shown a 70 percent reduction in inflammatory active lesions by omega-3 fatty acid, while omega-6 fatty acid from meat is found responsible for inflammation, according to a report on WorldHealth.net.
Time Frame
Because diet change is not a medical procedure, you should not expect immediate results. The amount of time needed to see an improvement varies among individuals, factoring in personal hygiene and skin care regimen. It can take as long as a few months for sebum production to slow down. It is critical to note that to see a lasting results, you need to make the improved diet a habit instead of a temporary change.
Considerations
Because a diet change costs nothing, is natural and can also improve overall health, consider it before using medication or seeing a dermatologist. However, if your acne is caused by medication, it causes pain, leaves scars or makes you feel depressed, visit a dermatologist and discuss medical intervention.
Insight
As the debate goes on, further research is needed to confirm the connection between diet and acne. Regardless of its effect on acne, a balanced diet promotes good health, which is the basis of clear complexion. Therefore, to achieve spotless skin, follow a healthy eating regimen with a diet that is rich in fruits and vegetables, focuses on omega-3 fatty acids and avoids processed food.
References
- “Journal Mediators of Inflammation"; Oxidative Stress in Patients with Acne Vulgaris; Oxidative Stress in Patients With Acne Vulgaris; Ozer Arican, Ergul Belge Kurutas and Sezai Sasmaz; Dec. 14, 2005
- "American Journal of Clinical Nutrition"; A Low-Glycemic-Load Diet Improves Symptoms In Acne Vulgaris Patients: A Randomized Controlled Trial; Robyn N Smith, Neil J Mann, Anna Braue, Henna Mäkeläinen and George A. Varigos; Jul. 2007
- Science Daily: Scientist Discovers Cattle Hormones That Leak Into Streams and Alter Fish Reproduction
- “Journal of the American Academy of Dermatology”; Acne and Milk, The Diet Myth, and Beyond
- WorldHealth.net: Omega-3 Fatty Acids and Acne
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