Between 1930 and 1960, it was quite common that for people with acne, dermatologist prescribed a diet: no sugar and no milk. The most recent studies show that this was good advice.
About 15 years ago, when I still had a very typical diet, I suffered from acne. To my dermatologist, I asked whether I had to change something in my diet. After all, pork and chocolate would exacerbate it anyway? My dermatologist gave me no shaking to. “All nonsense! There is no relationship between diet and acne! “
Fortunately, we now know more. Several studies show that there are indeed relationships between diet and acne. However, some relationships are better studied than others.
Acne treatment through better control blood sugar
It has been shown that a so-called ‘low-glycemic diet’ has a positive effect on the skin with acne. A high glycemic diet ensures that you get a peak soon after eating your blood glucose (also known as blood sugar). So a low-glycemic diet does include less sugar and less “white carbohydrates”. By eating low sugar and carbs always opt for whole grain products, you avoid spikes in your blood sugar. Knowing more? On this subject too many in FOOD BODY MIND – Your miraculous acne diet plan for healthy and good life.
From milk you get acne?
The use of milk and, in particular, skimmed milk to aggravate acne. Funnily enough, this relationship does not seem to apply to other milk products such as yogurt and cheese. In particular, the high proportion of hormones naturally present in milk could be a cause of acne. After all, acne is partly caused by excess androgenic hormones (such as testosterone). After drinking of milk also takes in our body increases the amount of growth hormones, and androgenic hormones and thus the risk of acne.
Insulin-like growth factor (IGF-1) is such a growth hormone which is created under the influence of milk in our liver and stimulates acne. The hormone is produced throughout our life, with a top production during puberty and very low production in babies and very old people. Although an increased level of IGF-1 in the short term may be good cause (for example, during recovery from illness), a long-term elevated level may cancer and shorten the life in general.
Acne, zinc, and omega-3
There are insufficient investigations into the relationship between acne, zinc and omega-3 fatty acids. However, it seems advisable to ensure you of these substances will be satisfied by, for example, a daily bowl of oatmeal (rich in zinc) to eat with crushed flaxseed (rich in omega-3).
Read more: Home Remedies for Teenage Acne
Probiotics for acne diet plan
In our intestinal flora is increasingly made more promising research. We keep the good bacteria in our intestines alive by eating lots of fruits and vegetables. For example, if you had a course of antibiotics (perhaps specifically for the acne). Antibiotics turn bad, but also good bacteria and so you can gut flora are a battlefield after such treatment. Your intestinal flora can normalize again by eating enough prebiotics (food for bacteria in the form of many fibers) and swallowing probiotics (e.g.Orthiflor Original). The studies are still limited, but the results are promising. So small trials showed that the use of probiotics by acne sufferers could bring about an improvement of as much as 80%.
Acne and vitamin A
Vitamin A, in the treatment of acne a special status. Firstly, it is a cream made from vitamin A -acid (so-called creams on the basis of retinoid, such as tretinoin, available by prescription) was effective in the treatment of acne. Vitamin A in the form of supplements or drugs (such as, for example, isotretinoin, also known as Accutane) often causes many side effects, such as eye problems, headache, nausea, fatigue, dizziness, muscle pain, hair loss, redness, and flaking of the skin. For pregnant women, excess vitamin A downright dangerous. Avoid, therefore, prefer to eat a bag of carrots null, you get more than enough vitamin A in without side effects!Good sources of vitamin A in foods are salmon, carrots, spinach, and broccoli.
Vitamins C and E
Vitamins C and E are important antioxidants and soothe the skin thereby. Selenium in combination with vitamin E gave good results against acne in a Swedish study. Selenium is found in include tuna, salmon, garlic, and eggs.
What not to eat?
- Anecdotal evidence says that certain foods increase the risk of acne. Think of chocolate and junk food. This is no definitive proof. Several studies point in the direction of milk and simple sugars.
- It may have the hormones in milk can cause a negative effect on pimples. By a number of interactions it can affect the amount of androgens (male hormones). This ensures that oil production increases and this can lead to pimples.
- Simple sugars raise insulin levels. Also, this may lead to an increased amount of androgens and thus more pimples.
These are just assumptions, but regardless of the scientific evidence: If you have the impression that certain foods cause acne, it is worthwhile to take note.
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- Drink at least 1.5 liters per day, 1 liter of water. Furthermore, herbal teas and juices greeting.
- Use more vegetables than fruit in your miraculous acne diet plan.
- Vitamin D: This we get mainly from sunlight. Go regularly with your skin in the sun, preferably in the middle of the day, but short-lived. Never burn! Extra sunlight provides more vitamin D3 and activates the immune system to an excessive (acne) bacterial activity to slow down and mitigate. (A vitamin D deficiency increases the inflammatory activity in the body.)
- Fresh herbs. Herbs are powerful antioxidants than fruits and vegetables. At least 200 grams of fruit and 400 grams of vegetables per day.
- Many soluble fibers such as vegetables, fruits, legumes, flax, coconut, and coconut flour, oats, inulin, seaweed, nuts, seeds, etc. People who eat about 30-40 grams of soluble fiber per day have less inflammation than those of this inadequate food fibers.
- Eat enough protein, especially if you suffer from inflammation.
- Provide healthy intestines. All foods, as mentioned above, have a good effect on the intestinal flora and therefore on your pimples. A healthy gut means a healthy immune system.
- Workout! Enough exercise so that we have sufficient muscle mass and keep is important for a healthy immune system!
- And do not forget to go to bed on time (between 0:00 and 4:00 pm, the activity of our key repair hormone, growth hormone).