How Can Your Diet Prevent or Lessen Acne?

How common is acne?

You’re certainly not alone if you suffer from acne. About 85% of teens and adults in North America will experience acne at some point in their lives, usually during the teenage years. Acne can do more than bring dreaded pimples. It can leave scars and cause you to have a low level of self-esteem.

What are the causes of acne?

Your skin may produce too much of its natural oil, also known as sebum. This causes the cells of the skin to divide in an excessive manner, which brings on inflammation and bacteria.

Lesions or pimples form when a skin pore clogs with dead skin cells. In normal skin, these cells would work their way to the surface and be shed from there, but the excess oil causes these cells to become stuck together and trapped within the pore. Bacteria may grow within the pores as well, which causes the pore and skin to become inflamed.

How can what you eat affect acne?

Your dermatologist may have told you that your diet doesn’t affect acne, if you have been suffering from it for a long period of time. But researchers are now learning that diet is an important way to help keep acne from being as severe – here is a list of the best acne treatments.

The foods you eat may affect your hormone levels, which contribute to acne when their levels are raised. High glycemic foods and dairy products may increase the levels of hormones in your body, leading to acne. The protein found particularly in dairy products may affect the hormone levels themselves.

In a three year study of girls between the ages of nine and 15, there was an increase of 20% in the prevalence of acne among girls who had more than two servings a day of milk. In addition, in a study by Nurse’s Health, women in their teenage years who had higher dairy intake also had problems with acne. Some of this might be coincidental, but not all of it can be dismissed that way.

What are High Glycemic foods?

These are foods that have an effect on the levels of blood glucose in your body. Foods containing refined carbohydrates, for example, cause blood glucose levels to spike. This leads to excess insulin production and inflammation, which contribute to acne. A diet with lower glycemic value will lessen your symptoms of acne and decrease the amount of oil that your skin produces.

What foods will help lower your chances of developing acne?

Foods that contain protective micronutrients are beneficial in decreasing the amount of acne blemishes you may develop. The levels of Vitamin E, carotenoids and zinc in the blood are usually lower with people who have acne. If you supplement these micronutrients, this may be of help in preventing acne.

You will find carotenoids in orange and green vegetables. Vitamin E is found in abundance in seeds and nuts. Hemp seeds and pumpkin seeds are rich in the mineral zinc, but zinc may not be readily absorbed from these forms. You may want to take a supplement that adds zinc to your diet. In addition, B12, Vitamin D and iodine in your diet can help in the prevention of acne.

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