Four Ways to Change Your Diet & Reduce Acne
There is a saying that “you are what you eat”, and nothing could be further from the truth when it comes down to your skin, and in particular Acne… If you do suffer from outbreaks you really do need to take a good, hard look at your diet and try to determine if you are eating something that could be making your acne worse.
Here are 4 areas that you can look at in order to help reduce your acne breakouts
1) Cut down on the sugar
A sugary diet is a playground for acne sufferers. Not only does sugar break down the collagen in your skin (the substance that keeps your skin plump and youthful) but it also weakens your immune system. It also causes inflammation, creating the perfect environment for acne bacteria to thrive. While it may not start the acne forming process, the inflammation combines with bacteria to stir things up.
Now we’ll give you the hormonal breakdown. People with acne prone skin are generally more sensitive to the male sex hormone (androgen). When you eat sugar (including carbohydrates) your blood sugar levels increase. In order to bring those levels back down, the pancreas releases insulin. When you’re eating excessive amounts of sugar, your body produces lots of insulin, and more insulin, means excessive sebum (oil) production and skin cell growth (and visible pores), which leads to blocked pores (and acne).
2) Add More Protein
So we know that carbohydrates/sugar cause a spike in blood sugar levels, but adding protein alongside a carb-rich meal helps to keep your blood sugar levels nice and steady. A 2003 American study revealed that people with type 2 diabetes who opted for a 30:40:30 ratio of protein to carbs and fat had a 40% lower blood sugar response than those with a 15:55:30 ratio.
3) Pay Attention To Food Intolerances And Allergies
Don’t forget that you are what you eat! Start a food elimination diet, removing dairy, refined sugar, gluten, corn, eggs and nuts from your diet for six to eight weeks. During this time, keep a diary, (you can take photos too!) and note down any changes you notice, aesthetically, mentally and emotionally. After this period, start reintroducing each food that you eliminated one by one, paying close attention to any changes. If your skin flares up – try to limit consumption of that particular food. It may be that your body has an immune response to that particular food, or just can’t break it down because the digestive enzymes that it needs aren’t there.
4) Include More Anti-Inflammatory Foods
Sometimes, we can have an imbalance of omega-3 and omega-6 fatty acids (leading to inflammation), so including fatty fish like salmon and mackerel (which are high in omega-3) is the way to go. Apples, blueberries, cherries, spinach, kale and broccoli are great additions too. They all contain quercetin, an antioxidant and antihistamine, that stop your body from reacting to food intolerance through symptoms (e.g acne flare ups!). Work alongside a nutritionist or naturopath to achieve the best results, and create a diet specifically tailored to you and your nutritional needs.
If you can get your diet right, then you should see a noticeable reduction in your acne breakouts, obviously you still need to maintain a good skin care regime, by using a good quality range of skin/acne care products, cleansers, toners, moisturisers etc, its quite possible to eradicate acne breakouts virtually completely.
if asked, we wholeheartedly recommend the range of acne care products provided by Exposed Skincare, their entire range is cleverly developed and formulated by reputable skincare experts, they actually offer quite a bold guarantee – Clearer skin in 30 days or your money back!! sounds like a great deal to us!!