If you have skin that is prone to acne, you might want to watch what you eat. Chances are your food intake is playing a big role in triggering acne, regardless of the products you apply to your face. Even if the acne seems to be clearing up, you could wake up one morning and notice three giant zits on your cheek standing out not so glamourously. There are, of course, other causes of acne and several ways to prevent them. However, management through diet still remains effective.
What Causes Acne?
Acne generally occurs when oil, bacteria, or dead skin cells clog the hair follicles. It ultimately leads to whiteheads, blackheads, and pimples. Acne occurs most frequently among teenagers, but it can still affect anyone at any age. While there are varieties of treatments in the market, acne can be annoyingly persistent such that when it seems like a few are clearing up, more seems to be coming out.
The following factors tend to trigger acne:
Hormonal changes.
Stress. Studies especially show that if you already have acne, stress can make it worse.
A high-refined sugar or a high-carbohydrate diet.
Genetics.
Use personal care items that are too oily.
How to Prevent Acne
Acne can be prevented through self-care methods in the home. The following precautionary steps could be taken within the comfort of your home:
Reduce stress by getting enough rest to avoid any breakout.
Ensure to wash your face twice daily to remove excess dirt, bacteria, or dead skin cells.
Do not sleep with makeup on.
Eat healthily, less refined sugar, and carbs.
Understand your skin type and select the right products to apply.
Ensure to use sunscreen to prevent breakout and hyperpigmentation.
Managing Acne Through Diet
Several studies have linked particular foods and diets to acne. Although there is some evidence that skim milk, whey protein, and high-sugar diets, for example, can trigger acne breakouts, this remains somewhat debatable.
Overall, managing acne through diet is still highly recommended.
Here are a few tips on how to do so effectively.
Reduce Intake of High Glycemic Carbs
High glycemic carbohydrate foods are easily digested by your body, and they create a spike in blood glucose levels. When your blood sugar levels rise rapidly, your body releases an insulin-like hormone. Excess insulin in your blood might stimulate your oil glands to create more oil, thereby raising your acne risk. Food items that fall under this category are sugary drinks, such as soda, juices, processed foods, and baked goods, which often contain trans fats, white rice, bread, pasta, etc.
Eat More Fruits and Leafy Greens
Fruits and leafy greens are low glycemic foods made up of complex carbohydrates and are likely to reduce your risk of acne breakouts. Fruits and vegetables contain vitamins, antioxidants, and other relevant components that are highly beneficial for the skin. These skin-friendly food choices include mango, tomato, kiwi, and orange fruits, and vegetables such as carrots, sweet potatoes, spinach, and other dark green and leafy vegetables. Other skin-friendly foods are beans, turkey, brown rice, whole-wheat bread, and nuts.
Choose for Omega-3 Fatty Acids
Omega-3 fatty acids are a type of fat that can be found in a variety of plants and animal protein sources, including fish and eggs. Foods that belong in this category may help prevent or reduce the severity of acne. Foods in this category include seafood, and plant oils like flaxseed, soybean, or canola oil.
Consult your primary care physician if self-care measures fail to clear your acne.