Scientific studies have established that there is a clear link between acne and diet. Acne is related directly to the changes in glucose, insulin and IGF-1 levels brought about by certain foods which influence skin changes.
Foods with high GI values cause a sharp spike in glucose and insulin levels, and are more likely to influence the development and severity of acne. Protein and low GI carbohydrates have been shown to lessen the effects of acne. This article reveals nine acne diet tips to help you work towards glowing, healthy skin.
- Eat plenty of fruit and vegetables. Fresh fruit and vegetables are full of vitamins, minerals and phytonutrients to combat acne. Antioxidant-rich fruits and vegetables boost your immune system to fight acne, as well as help acne scars to heal faster. Government guidelines suggest at least five portions a day.
- Reduce your intake of caffeine. Reduce your intake of coffee. Too much caffeine may increase the level of stress hormones in your body, which in turn stimulates sebum production.
- Reduce saturated fat levels. Saturated fats are believed to increase bacteria, a precursor to acne.
- Avoid fried and processed foods.
- Reduce dairy and dairly products for a period of time to see if this has any effect on your acne. Milk contains hormones which are linked to testosterone which may increase sebum production.
- Reduce refined carbohydrates. Refined carbohydrates tend to be high GI foods, which rapidly raises your insulin and IGF-1 levels. This in turn stimulates the over-production of sebum, inflammation and acne. Choose complex carbohydrates with low GI values instead.
- Eat more nuts and seeds. They are excellent sources for essential fatty acids (EFAs) and Omega oils. Our bodies require them to manufacture and repair cell membranes and expel harmful waste products. EFAs make prostaglandins which enhances and inhibits the inflammatory response of the body, a common condition of acne. Omega-3 and Omega-6 cannot be made in the body and have to be ingested from food. Excellent sources include flaxseeds and flaxseed oil, hempseeds and hempseed oil, oily fish such as salmon, mackeral, sardines and fresh tuna, olives and olive oil and chicken. You can also take an EFA supplement.
- Cut back on sugar and sugar substitutes, such as sweeteners in your diet to cure acne.
- Drink at least 2 liters of water each day. Dehydration slows the skin’s natural exfoliation process. Dead skin cells stay on the skin’s surface for longer and can result in blocked pores. Dehydration often results in constipation which hampers the elimination of toxins. As toxins build up, they are excreted through the skin, triggering the sebaceous glands, inflaming the hair follicles and causing acne outbreaks. Sufficient water intake keeps you and your skin hydrated, aids digestion, improves blood circulation and promotes the healing processes, your skin tone and complexion. This has to be the easiest and cheapest acne diet cure.