DID YOU KNOW that Acne is the most common of all skin diseases?
Some figure has it that 80% of all people between the ages of twelve and twenty-four have some type of acne. It is a disorder of the oil glands in the skin. Contrary to some
conventional conceptions, it is a problem suffered not exclusively by teenagers.
Some people are plagued their whole lives with constant outbreaks of acne.
Not so surprisingly, the problem of Acne is deeply connected with nutrition.
In this blog you’ll learn:
- How and Why does Acne develop?
- What role does nutrition have to play in Acne breakouts?
- Foods that are good to prevent Acne
- Foods that you should avoid to minimise breakout’s.
How and Why does Acne develop?
The hair follicles, or pores, in our skin are connected with oil glands called
sebaceous glands. These glands produce sebum, an oily substance that
lubricates our hair and skin. At the same time, dead skin cells are expelled from
the pore lining while sebum is being distributed to the exterior surface of the
skin.
Most of the time the glands produce the right amount of sebum and the pores
are fine. But sometimes when too much sebum is produced, a pore or two may
get clogged up. This plug blocks the pore, preventing the sebum or dead skin
cells from leaving the pore. The situation could further be aggravated by a
build-up of bacteria that live on sebum. This leads to swelling around the pore
and acne is the result. This could happen to anybody, young and old.
Some elements that influence acne development:
(I) Heredity,
(ii) Oily skin or hair,
(iii) An increased production of male hormones at puberty,
(iv) A hormonal imbalance in women (the reason why women with PCOS/PCOD suffer from Acne),
(v) Some prescription medications,
(vi) Cosmetics that contain chemicals and vegetable oil,
(vii) Periods of high stress, and
(viii) Possibly some nutritional deficiencies.
The role that nutrition has to play in Acne breakouts
One thing that can affect your skin is diet. Certain foods raise your blood sugar
more quickly than others. When your blood sugar rises quickly, it causes the
body to release a hormone called insulin. Having excess insulin in your blood
can cause your oil glands to produce more oil, increasing your risks of acne.
Some foods that trigger spikes in insulin include:
-Pasta
-White rice
-White bread
-Sugar
Because of their insulin-producing effects, these are considered “high-
glycaemic” carbohydrates. That means they’re made of simple sugars.
Foods that help your skin:
Eating low-glycaemic foods made of complex carbohydrates may reduce your
risk of developing acne. Complex carbohydrates are found in the following
foods:
-Whole grains
-Legumes
-Unprocessed fruits and vegetables
Foods containing the following ingredients are also thought to be beneficial
for the skin because they reduce inflammation:
– Zinc
– Vitamin A and E
– Chemicals called antioxidants
Some skin-friendly food choices include:
-Yellow and orange fruits and vegetables such as carrots, apricots, and sweet
potatoes
-Spinach and other dark green and leafy vegetables
-Tomatoes
-Blueberries
-Whole-wheat bread
-Brown rice
-Quinoa
-Turkey
-Pumpkin seeds
-Beans, peas, and lentils
-Salmon, mackerel, and other kinds of fatty fish
-Nuts.
Foods with omega-3 fatty acids: This includes salmon, flax seeds, and
walnuts. Foods with omega-3 fatty acids have been known to give skin an
almost instant glow. These foods can also help reduce inflammation. Adding
flaxseed to a fresh fruit smoothie is another simple way to boost your omega-3s.
Antioxidant filled foods: It’s no surprise that antioxidant foods are great for
your health, but they also give your skin an extra dose of goodness too.
Antioxidant rich foods like cherries, berries, green tea and spinach attack
free radicals in your body that cause skin damage and breakouts. Eating a
handful of berries or a spinach salad is a yummy way to add antioxidants into
your daily food routine.
Foods rich in selenium: Brazil nuts, almonds, onion, garlic, and whole
grains are all sources of selenium, which is also a powerful antioxidant. These
foods help preserves your skin’s elasticity and reduce inflammation. Just eating a
handful of almonds a day is an easy way to up your selenium intake.
Foods rich in vitamin C: Melons, oranges, tomatoes, and strawberries all
boost your immune system and strengthen your cell walls. These foods help
protect your skin from acne scarring and activate healing powers to heal
damaged or irritated skin.
Foods rich in vitamin E: This category includes nuts, soybeans, almonds,
leafy greens and eggs. Vitamin E rich foods also help protect your skin from
scarring. An easy way to get your daily dose is by using olive oil to cook.
Foods high in water content: This means drink water, water and more water!
Keeping your body hydrated is one of the best things you can do for yourself.
And this healthy habit translates to your skin too. Eating foods with high water
content like watermelon and cucumbers, and also parsley will free your
system of toxins as well.
Foods rich in vitamin A: Foods that give your body vitamin A are rich in beta-
carotene, which enhances the benefits of selenium–that powerful antioxidant I
mentioned earlier. Your skin will thank you if you include carrots, bell
peppers, cantaloupes, and sweet potatoes into your daily diet.
Foods high in magnesium: These foods are awesome acne fighters because
magnesium helps to balance out acne-inducing hormones. Try munching on
artichokes, oatmeal, brown rice, and figs to get hormonal acne under control.
Low sodium foods: Foods that are packed with salt not only make your body
bloat up like a balloon, they also wreak havoc on your skin. To avoid pimples
from flaring up, try to limit the amount of processed or prepared foods in your
diet. Substituting canned or frozen vegetables with fresh ones can make a huge
difference. You will also feel so much better if you eat “clean foods” that are
unprocessed and have low sodium.
To sum it up, nutrition plays a BIG role in your daily life. Proper nutrition is not just needed for weight loss but also it has hundreds of other benefits too.
At ParaFit, we focus on whole nutrition and do a proper vitamin and mineral profiling of each customised meal plan that we give out to our clients.
Focus on whole nutrition, stay as close to nature as possible and live healthy.
