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What could be the cause of acne?
First you need to say what acne is. Acne (acne) is an inflammatory skin disease caused by changes in the sebaceous glands and their excretory ducts with the involvement of hair follicles in the process.
There are many different causes of rashes and they all lie inside the human body, since the condition of the skin directly depends on the health and performance of internal organs.
The causes of acne include hormonal imbalance, nervous stress, immune system disorders, some gynecological diseases, and taking any medications and dietary supplements, including malnutrition and, as a result, diseases of the gastrointestinal tract!
Therefore, before treating acne, it is very important to conduct a comprehensive diagnosis of the whole body!
Diseases of the gastrointestinal tract are a common cause of acne
Very often, acne provokes diseases of the gastrointestinal tract. It has long been established that the quality of the skin directly depends on the quality of human nutrition. And if the diet is saturated with carbohydrates, and there are few amino acids and fats in it, there is an increased secretion of the sebaceous glands.
Also, with improper nutrition, there is a large load on the liver. It becomes difficult for the liver to perform all its functions to detoxify the body and part of the effort is taken over by the skin, since the skin is also an organ of excretion! Thus, diseases of the digestive system are very often manifested on the face. Quite often, patients with acne are diagnosed with gastritis, intestinal dysbiosis and other diseases of the gastrointestinal tract.
Diet for acne is an integral part of treatment
To get rid of acne, you need to reduce the oiliness of the skin, and contribute to the narrowing of the sebaceous glands. This will require the use of cosmetics and medications and procedures in combination with proper nutrition. The diet for acne is largely aimed at reducing the consumption of fats, sugar, as well as increasing fiber intake, which leads to the normalization of digestion and a significant improvement in the condition of the skin of the face and body. In addition, properly selected foods and regular nutrition improve the state of the immune system, which helps the body's natural fight against skin inflammation and other diseases.
What foods should be avoided in the treatment of acne?
Everyone knows that smoking and drinking alcohol cause intoxication of the body and contribute to the deterioration of the skin. But some common foods can cause intoxication in some people.
Diet for acne implies the rejection of all foods that increase the level of glucose and cholesterol in the blood, as well as those dishes that can enhance the sebaceous and sweat glands. So, it is recommended to exclude from the diet:
- sweets;
- milk;
- spirits;
- fast food and convenience foods;
- carbonated drinks, strong tea, coffee;
- hot spices and spices;
- ketchups and sauces;
- fatty meats and fish, smoked meats from them;
- Chips;
- flour and starch-containing sweets;
- Breads.
When consuming these products in the blood, the amount of toxins that the body will seek to bring out increases. Including through the pores on the skin of the face and body, which will contribute to the development of acne.
There are a number of studies that have found that in regions where food is dominated by plant foods with a minimum content of animal fats, the level of acne is lower than the world average. These, as well as many other indicators, made it possible to conclude about the effectiveness of the diet for acne on the face and body.
Sugar and refined foods are the main enemies of your skin
Studies have shown that the severity of acne is associated with eating foods high in sugar. Used since 1981 in medicine, the glycimic index is an established quantitative unit of measurement of food consumed, reflects the rate of its cleavage, as well as the changing level of glucose and insulin in the blood plasma. Foods with a low glycemic index include vegetables and grains, and a high glycemic index is characteristic of more refined carbohydrates, such as white pasta, cereals, chips, pastries or foods made with white flour.
Therefore, the first thing that is recommended is to give up excessive consumption of sweets. It has been proven that sugar and refined foods contribute to the accumulation of insulin, as well as insulin-like growth factor. This leads to an excessive amount of androgens (male hormones), which increases the production of sebum, which clogs pores and when bacteria are attached, acne appears.
The best clinical illustration of hyperinsulinemia and concomitant endocrinological pathology leading to acne is polycystic ovary syndrome in adult women. This condition is characterized by hyperinsulinemia, insulin resistance, hyperandrogenism, leading to hyperandrogenism, in which symptoms such as hirsutism and acne develop. When hyperinsulinemia is treated. Symptoms become less pronounced, this suggests that hyperandrogenism and hyperinsulinemia are related. Moreover, when patients followed a diet with a low glycemic index, their androgen levels returned to normal.
Thus, the results obtained in all the works and studies of scientists around the world confirm that a low carbohydrate load can improve the condition of the skin with acne.
Dairy products increase sebum production
Cow's milk has a high content of lactose - milk sugar, which also leads to an increase in blood sugar and insulin levels, which helps to stimulate sebum production and hyperkeratinization of seborrheic zones. And some authors who have investigated the relationship between the use of dairy products and the manifestations of acne have concluded that the severity of acne depends not only on the use of dairy products, but also on their types.
Gluten is a hindrance in the work of the intestines
Cereals such as wheat, rye, oats, barley and products derived from them, i.e. flour and flour products, cereals, pasta, confectionery and other food products contain gluten, which forms gluten that interferes with the proper functioning of the intestines.
Coffee contributes to acne
Separately, I would like to say about coffee. Coffee stimulates the production of the hormone cortisol, which is a stress hormone (also called the hormone "destroyer") and has a detrimental effect on the liver, and coffee dramatically increases the content of glucose (sugar) in the blood. Therefore, an unjustified increase in cortisol levels in most cases leads to acne and it is better to refuse coffee in the treatment of acne.
What foods will help in the fight against acne?
Water is the source of your skin's health
With any diet, it is extremely important to observe the drinking regime. Water is the most important source of life on earth and the health of each of us. Water is directly involved in the metabolism of substances in order to reduce the harmful effects of toxins on the body. Water accelerates the removal of toxins from the body. Which, in turn, contributes to the fight against acne. Mineral water utilizes toxins, helping the skin to recover at the cellular level. Water also contributes to the absorption of nutrients obtained from food, and as a result, improves the quality of the skin and its hydration.
Vitamins C, A, B and E are helpers in the fight against acne
To increase the ability of the skin to regenerate, and to improve the functioning of the immune system, it is necessary that the diet is rich in various vitamins and minerals.
To increase the level of collagen in the blood, which is responsible for the elasticity of the skin and its ability to regenerate, foods high in vitamin C. Such as currants, bell peppers, broccoli, cauliflower, sauerkraut should be present in the diet. Very often, acne patients are deficient in vitamins A and E, which are also responsible for the elasticity and health of the skin. Foods high in these vitamins such as nuts, carrots, spinach, pumpkin, green and orange vegetables and fruits should also be present in the acne diet.
Vitamins C, A, and E are also powerful antioxidants. And studies have shown that some patients with acne have low levels of antioxidants, so they have a reduced ability to eliminate free radicals that contribute to acne.
For good skin condition, vitamin B is very important, which is found in cabbage, buckwheat, legumes, liver.
Antioxidants – reliable protection of the skin
In scientific experiments, the role of flavonoids with antioxidant properties continues to be investigated. For example, scientists were able to establish that epihalocatechin-3-gallate, an antioxidant found in green tea, helps reduce sebum production. The flower of Impatiens balsamina (Impatiens balsam, or Garden Balsam), which is used in oriental medicine, contains the flavonoids camperon and quercetin, which have a bactericidal effect against Propionibacterium acnes. The same properties are exhibited by the well-known phytoalexin resveratrol, which is found in the skin of red grapes, nuts, mulberries, spruce, eucalyptus.
For acne, include foods rich in selenium and zinc in your diet
An important role is played by the ratio of zinc and selenium in the body. These trace elements are involved in the structure of cell membranes, have a healing effect. Zinc is an essential element for the proper development and functioning of the skin, it has a bacteriostatic effect against Propionibacterium acnes. In patients with acne, there was a decrease in zinc content. Studies have shown that the use of zinc in patients with severe acne improved the condition of their skin. A large amount of zinc is concentrated in legumes, seafood, pumpkin seeds, nuts. The maximum amount of selenium is concentrated in Brazil nuts.
Omega acids are essential for healthy skin
Also in the diet in the treatment of acne it is necessary to include fish. It is better to give preference to marine fish species rich in omega acids.
Omega acids, which can be found in flax seeds, have also been proven to be important. Omega-3 and omega-6 polyunsaturated fatty acids can affect inflammatory responses in the formation of acne. Fatty foods in typical developed countries consist mainly of omega-6 fatty acids, and in undeveloped countries it includes a large amount of omega-3 fatty acids found in fish, game, vegetables. The ratio of omega-6 to omega-3 fatty acids in food, recommended by experts, is 2:1.
Yes, there are very few studies that have established a correlation between the consumption of omega-3 and omega-6 fatty acids and the development of acne. An epidemiological study conducted in 1961 established a link between eating large amounts of fish (a source of omega-3 fatty acids) and reducing acne. More recent work (2008) showed that eating omega-3 supplements helped reduce the severity of acne and reduce the incidence of inflammatory elements, as well as improve the patient's condition.
Raw vegetables are the best source of fiber
An important component in the diet for acne is fiber. Fiber helps to remove toxins and other harmful substances from the body. Foods high in fiber are known to everyone - these are raw vegetables, fruits, nuts, flax seeds, buckwheat.
Quinoa – the "golden grain" for the treatment of acne
Separately, I would like to talk about a very interesting, unique product, rich in fiber, but so far little-known - these are quinoa grains. Quinoa is even called the "golden grain" because of its unique properties, but it is difficult to call it a cereal, the closest relatives of quinoa are spinach and beets. The leaves and young shoots of quinoa are also eaten like vegetables. Quinoa is gluten-free, which is also very important in the treatment of acne. The composition of quinoa includes a large amount of unique useful vegetable protein, and the amino acid composition of proteins is very balanced. Lysine, which is also part of quinoa, helps the speedy healing of tissues, thereby accelerating the process of restoring the skin, which is very valuable in the treatment of acne and various other skin lesions. In terms of phosphorus content, quinoa is comparable to many types of fish.
In addition, the product is rich in phytic acid, which helps to reduce cholesterol levels, and therefore reduces the production of sebum. There are a lot of quinoa and various minerals: magnesium, potassium, iron, calcium, zinc and vitamins B and E, which saturate and nourish skin cells, which helps to improve the quality of skin and hair.
Quinoa can be consumed both in the form of cereals and in soups and salads. Due to its composition, quinoa is, first of all, a powerful tonic that gives energy, strength and health to our active life. And inner health is the key to external beauty!
Proper nutrition should be adhered to, both during acne treatment, to speed up the result, and on an ongoing basis, to maintain the skin in a healthy, radiant, clean state.
