NUTRITION AND ITS CONNECTION TO ACNE

So often, we are encouraged by bigger food corporations to participate in purchasing unbeneficial and unbeknownst to most, acne causing foods. Our diets can be easily forgotten as a link and correlation to acne. It can be difficult to know what exactly is causing sensitivities or inflammation on the skin, but it can also be useful to be aware of some of the causes of acne within in a diet, and foods that you can use to combat the risk of acne or to prevent acne all together.

Some foods that contribute to acne:

- Refined Grains and Sugars:
Items like: bread, crackers, cereal, pasta made with white flour, white rice and rice
noodles, sodas and other sweetened beverages, sweeteners like cane sugar, maple syrup,etc. Those with acne are most likely to consume more refined carbohydrates than those who do not have as much or no acne. Refined carbohydrates are absorbed into the bloodstream quickly, which can raise blood sugar levels. When blood sugars are prompted to rise, insulin levels also rise to remove the blood sugars from the bloodstream and into your
cells. Due to this, high levels of insulin are not good for those with acne.

- Fast Food:
Items like: burgers, nuggets, hot dogs, french fries, sodas, milkshakes, etc.
These food items happen to be heavily influenced by the Western diet and can increase the risk of acne. Fast food can also affect gene expression and alter hormone levels to promote acne development.
- Whey Protein Powder:
This protein powder is very popular among those who take dietary supplements. It
includes a rich source of amino acids, leucine, and glutamine. This combination can make skin cells grow and divide more quickly, which might contribute to acne formulation. Additionally, the amino acids in whey protein can stimulate the body to produce higher levels of insulin, which has also been linked to the development of acne.

- Foods That You Might Be Sensitive To:
It has been mentioned/proposed that acne, at its root, could very well be an inflammatory disease. This theory is supported by the many anti-inflammatory resources that can be an effective treatment for those with severe acne and those with acne who have elevated levels of inflammatory molecules in their blood. Food sensitivities could occur when the immune system mistakenly identifies food as a threat and attacks it. Because there are numerous foods that your immune system could react to, the best choice to determine your sensitivities is by completing an elimination diet under the supervision and approval of a dietician or nutritionist.
It can be difficult to change your diet in the initial stages of bettering your body.
However, hopefully some of these key causes can allow a moment of reflection and motivation to be more aware of the harmful food items that are promoted and consumed typically within a Western diet.

There can be many different causes of acne in relation to food, and it is important to understand and reflect on the nutrients that you are giving your body. Furthermore, it is also pertinent to be knowledgeable about the foods that you can consume in order to reduce your risk of acne developing.

Foods you can eat to decrease your chance of acne:
- Probiotics:
Probiotics promote a healthy gut and a balanced microbiome, which has been linked to
reducing inflammation and a lower risk of acne formation.
- Green Tea:
Green tea consists of polyphenols that have been associated with reduced inflammation
and a lower sebum production. Additionally, green tea extracts have been found to reduce acne severity when applied to the skin.
- Turmeric:
Turmeric contains anti-inflammatory properties that can help regulate blood sugar,
improve insulin sensitivity, and encourage the growth of acne-causing bacteria, which might reduce acne.

- Mediterranean-style diets:
A Mediterreanean diet is rich in fruits, vegetables, whole grain legumes, olive oil, and low in saturated fats, and has been linked to reduced acne severity.
- Vitamins A, D, E, and Zinc:
These vitamins have properties within them that have been linked in reducing and
preventing acne.
- A low-glycemic diet:
Fresh fruits, vegetables, beans, and steel-cut oats have been linked to reducing acne and eliminates spikes in your blood sugar.

In conclusion, there are many causes such as foods or diets that can contribute to one’s acne development. It is useful to know how the foods that may cause acne impact your body in a deeper level of understanding. As well as it can be useful information when learning how to create a healthy and balanced diet that benefits not only your body, but also your skin. As always though, with diets, you should consult a registered dietician, nutritionist, or doctor to see what works best for you!

Words by: Erica Benton

Sources:

Erica Julson. Healthline, Top 7 Foods That Can Cause Acne,

American Academy of Dermatology Association. Can the right diet Get Rid Of Acne,


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