In this article, we'll tell you what to eat to prevent acne in teenagers and adults, which foods should be included in your diet, and which ones should be avoided to achieve clear, healthy skin. Learn how your diet can be a powerful tool in the fight against acne.
Why Acne Occurs: Causes
Acne is a problem that affects both teenagers and adults. Let's figure out why acne and pimples are different, and how to get rid of each type of inflammation.Variety of acne
Acne can appear in various forms: comedones (blackheads and whiteheads), milia (millet spots), papules (inflamed nodules), pustules (purulent pimples), nodules (deep and painful inflammations), acne.Causes of acne
The causes of acne depend on age. In adolescents, these are hormonal changes, poor nutrition and skin care. Hormonal changes increase sebum secretion, clogging pores and forming comedones. A diet rich in carbohydrates and fats worsens the condition of the skin. Aggressive skin care products can damage the skin's protective barrier.
In adults, acne causes include stress, hormonal imbalances, somatic diseases and medications. Stress increases the activity of the sebaceous glands, causing inflammation. Hormonal imbalances, such as polycystic ovary syndrome, can cause acne. Somatic diseases and medications, such as steroids and antidepressants, can also cause acne.
Treatment methods for different types of acne
Acne requires a differentiated approach to therapy. Comedones and milia can be treated with deep pore cleansers. Papules and pustules require the use of anti-inflammatory and antibacterial agents. In severe cases, such as nodules, systemic therapy is often necessary.Which foods help fight acne and why
Foods rich in antioxidants
Antioxidants help fight inflammation and free radicals that can damage the skin. Here are some foods worth adding to your diet:
1. Berries: blueberries, raspberries, strawberries.
2. Nuts and seeds: walnuts, flax seeds.
3. Green tea: contains powerful antioxidants catechins.
Low glycemic index foods
Foods with a high glycemic index can cause sharp jumps in blood sugar levels, which leads to increased insulin production and, as a result, increased activity of the sebaceous glands. Low glycemic index foods help maintain stable sugar levels:
1. Whole grains: oatmeal, quinoa, barley.2. Legumes: lentils, beans, chickpeas.3. Green vegetables: broccoli, spinach, lettuce.
Foods rich in omega-3 fatty acids
Omega-3 fatty acids have anti-inflammatory properties, which helps reduce inflammation and improve skin condition:
1. Fatty fish: salmon, sardines, mackerel.
2.Flaxseed oil. It can be added to salads instead of sunflower oil and to smoothies - flaxseed oil has a neutral taste.
3. Chia seeds are a great way to add variety and healthier flavor to regular foods like yogurt and cereal.
What You Shouldn't Eat When You Have Acne
To reduce acne breakouts, it's important to not only include healthy foods in your diet, but also limit those that can worsen your skin condition.
High Glycemic Index Foods
High glycemic index foods cause spikes in blood sugar, which can promote insulin production and increase inflammation:
1. Sweets: candies, cakes, pastries.
2. Sweet drinks: carbonated drinks, juices with added sugar.
3. White bread and pasta: swap them for whole grain alternatives.Fatty and fried foods
Fatty and fried foods can increase inflammation in the body and contribute to acne:
1. Fast food: hamburgers, french fries, pizza.
2. Fried snacks: chips, crackers.
3. Foods with trans fats: margarines, cookies.
Acne Diet Basics
Proper nutrition can play a crucial role in managing acne skin conditions. By following a few basic principles, you can significantly improve the appearance of your skin and reduce the risk of new breakouts.
Macronutrient balance
It's important to maintain a balance between proteins, fats, and carbohydrates. Proteins are needed for tissue repair, fats for maintaining cell membranes, and carbohydrates for energy. However, give preference to complex carbohydrates and healthy fats:
-Proteins: choose lean sources such as chicken, fish, and legumes.
- Fats: include avocados, nuts, and olive oil in your diet.
-Carbohydrates: eat whole grains, vegetables, and fruits.
Regular Eating
To maintain stable blood sugar levels and prevent insulin spikes, it is important to eat regularly. Eat small meals 4-5 times a day, and also include nuts, fruits, and Greek yogurt in your diet.
Hydration
Maintaining optimal hydration levels helps the skin stay firm and healthy. Drink enough water throughout the day:
- Pure water:the main source of hydration.
- Herbal teas can be a useful supplement.
- Fresh juices without added sugar..webp)
Vitamins and minerals for acne
Vitamins and minerals are important for skin health. Pay attention to sufficient intake of:
- Vitamin A: helps in sebum regulation. Sources: Carrots, spinach, sweet potatoes.
- Zinc: has anti-inflammatory properties. Sources: Seafood, pumpkin seeds, nuts.
- Vitamin E: protects skin from damage. Sources: Nuts, seeds, green leafy vegetables.
Avoid allergens and irritants
Some foods can cause allergic reactions or irritation, worsening the skin condition. Check for any individual intolerances:
- Gluten: may cause inflammation in people with sensitivities.
- Lactose: dairy products can be an allergen.
- Preservatives and additives: try to avoid foods with artificial additives and colors.
Skin care recommendations for acne
Acne is a problem that requires a comprehensive approach. Nutrition plays a key role in maintaining healthy skin. Including healthy foods and eliminating unhealthy ones can significantly reduce the appearance of acne. Following basic nutritional principles, regular skin care, and consulting a dermatologist will help achieve clear and healthy skin.
For acne patients, it is especially important to adhere to a proper diet, as L.S. emphasizes. Kruglova, dermatologist and MD, PhD:
"A Mediterranean diet is suitable, excluding sweets, starchy foods, soft drinks, syrups, and alcohol from the diet. You should also avoid frequent snacks, maintain a sleep and rest schedule, and avoid stress whenever possible. It is not recommended to traumatize acne elements, as this contributes to the worsening of the process and can lead to the development of post-acne symptoms, such as pigmentation and scarring."
For the care of oily and problematic skin prone to acne, it is recommended to use products from the SERACIN line from the LIBREDERM pharmacy brand. Seracin cleansing and care products help combat oily shine, enlarged pores, blackheads, and redness. They contain sulfur, zinc, salicylic acid, niacinamide, prebiotics, centella asiatica, and other ingredients that normalize sebum production, tighten pores, reduce breakouts, support the microbiome, and moisturize the skin. SERACIN products have undergone clinical trials, are effective both in monotherapy and in combination therapy, and are recommended by dermatologists and cosmetologists.