FOOD AND ACNE: What`s the relationship?

Understanding the Connection

Acne is a common skin condition that affects many people, especially during adolescence. While several factors contribute to acne, including genetics, stress, lack of sleep, hormones, and skincare routines, diet also plays a significant role.

How Diet Affects Acne

1. High Glycemic Index Foods:

- Foods with a high glycemic index (GI) like white bread, sugary snacks, sweets and soft drinks can spike blood sugar levels. This spike leads to increased insulin production, which can trigger hormonal changes and increase oil production in the skin, contributing to acne.

2. Dairy Products:

- Some studies suggest a link between dairy consumption (milk, cheese, yogurt) and acne. Dairy products can influence hormones like insulin and IGF-1 (insulin-like growth factor), which can exacerbate acne.

3. Fast Food:

- Diets high in fast food and junk food, which are often rich in unhealthy fats and refined sugars, have been associated with a higher risk of acne. These foods can promote inflammation and hormonal changes that lead to acne.

4. Healthy Fats:

- Omega-3 fatty acids, found in foods like salmon, walnuts, and flaxseeds, have anti-inflammatory properties. Including more omega-3s in your diet can help reduce inflammation and may help with acne management.

5. Vitamins and Minerals:

• Vitamin A and E: Found in carrots, spinach, and sweet potatoes, these vitamins support skin health and reduce inflammation.

• Zinc: Present in pumpkin seeds, lentils, and quinoa, zinc has been shown to reduce acne severity due to its anti-inflammatory and immune-supporting properties.

Practical Dietary Tips to Manage Acne

Choose Low-GI Foods:

- Opt for whole grains, legumes, and vegetables. These foods have a lower glycemic index and provide more sustained energy without causing insulin spikes.

Reduce Dairy Intake:

- If you suspect dairy is a trigger for your acne, try reducing your consumption and monitor any changes in your skin condition.

Incorporate Healthy Fats:

- Add sources of omega-3 fatty acids to your diet, such as fish, chia seeds, and walnuts.

Eat a Balanced Diet:

- Include plenty of fruits, vegetables, lean proteins, and whole grains to provide your skin with the necessary nutrients to stay healthy.

Stay Hydrated:

- Drink plenty of water throughout the day to keep your skin hydrated and help flush out toxins.

Conclusion

Understanding the relationship between diet and acne can enable you to make informed food choices that benefit your skin. Although diet alone may not completely eliminate acne, adopting a balanced and nutritious eating plan can play a vital role in managing and improving the health of your skin. Testing for lactose allergy or gluten sensitivity may be recommended.

Seeking help from other professionals specialising in hormones such as endocrinologists and skin specialists may be necessary.

Rodney Castro, Msc