Diet And Acne
There are two ways of treating acne. You can treat it from the outside through the use of AHA lotions, tretinoin creams, and other topical applications. But you can also treat it from the inside.
Another way to look at acne is to look at it as an outward manifestation of the problem inside. If you are putting junk in your body, then one of its manifestations would be acne. Consequently, if we have a healthy diet, we’ll have less acne break outs.
Our diet is typically composed of refined carbohydrates, artificial and processed foods, sugar, salt, and fats (saturated and Trans). Sadly, these are what we should avoid for these foods contribute greatly to acne.
Does Sugar Effect Acne Breakouts?
Let’s discover why starting with sugar / refined carbohydrates. Studies have shown there’s a link between acne and sugar. The link is through insulin. Refined carbohydrates like sugar, white bread, and even a root crop like potato have high glycemic index. This means that these food items easily break down and they increase blood glucose rapidly.
The body responds by secreting insulin to deliver the glucose from the blood into the cells. The greater the blood glucose level, the more insulin will be secreted. The secretion of insulin is accompanied by the secretion of sebum.
The overproduction of sebum leads to increased chance of clogged pores and bacteria build up which ultimately leads to acne. Colas and artificial sweeteners especially contain large amounts of sugar.
How Does Salt And Iodine Effect Acne?
The next thing we should eliminate in our diet is too much salt. It has been said that it’s not salt per se that cause acne break outs. Instead, it is the iodine content found in salt and some bread.
The salt intake should be balanced – not too much to endanger our health, not too much to cause acne break outs, but just enough to maintain a healthy iodine level (for goiter prevention). Let’s crash out junk food from our diet.
What About Saturated Fats?
Fats both saturated and trans fat as well as artificial / processed foods are another food items we should eliminate. Saturated fats are those that are found in poultry and dairy products. These fats are solid at room temperature. They are found in red meat cuts and chicken skin.
Tran’s fat on the other hand is hydrogenated fats. Hydrogen is introduced to food products, vegetable oil, for example, so that the end product will last longer. Tran’s fat, hydrogenated carbons and saturated fats are unhealthy fats. They increase the LDL levels (bad cholesterol) in the blood and they cause atherosclerosis leading to cardiovascular diseases.
But aside from those, these fat increase oil production which we know leads to acne. So you might want to avoid the said fats. We can do this through discipline reading product labels (for hydrogenated products).
Diet And Acne, What Should We Eat?
Greeks and Italians are known for their great, virtually acne free skin. This is due in part to their healthy food intake. They include in their diet a good amount of fresh fruits and vegetables. Fresh fruits and vegetables contain antioxidants, vitamins, minerals, and fibers. Together, they help cleanse and nourish the body.
Three to five servings of fruits and vegetables a day is good enough to be acne free. Green leafy vegetables, carrots, and squash contain Vitamin A, which is great for smooth skin and collagen production. Citrus like oranges and lemons contain Vitamin C which is a known antioxidant that gives us clear skin.
Basically, we have almost everything we need from fruits and vegetables.
One mineral that is an acne agent is zinc. You can obtain zinc from your protein sources – legumes, nuts, and meat.
How Important Is Water?
To complete your acne diet, drink at least 8 glasses of water each day. Water can aid fibers in maintaining a regular pattern of bowel movement. It also is responsible for a healthy circulation. If you drink at least 8 glasses of water a day, waste will be excreted regularly both through bowel and urine.
As you maintain your cleanliness inside your body, you will notice that cleanliness outside. You can take acne off your ‘worry list’. Have a healthy diet and acne will not be a problem.
Rating: 
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