DIET FOR ACNE TREATMENT

The importance of proper nutrition in the treatment of acne

Most often, the problem is genetic in nature and is inherited, but even in this case, subject to the recommendations of specialists, the intensity of the appearance of rashes can be controlled, maintaining skin health.

Dermatologists and cosmetologists, in addition to individual instructions for the treatment of acne, recommend that patients follow a low-carbohydrate diet and pay attention to products that will help reduce the amount of sebum production and reduce its density, preventing the formation of new inflammation foci. It is also worth paying attention to the list of products, the use of which is recommended to be reduced, as they have a negative effect on the condition of the skin.

What you need to eat to speed up the process of getting rid of acne

The acne diet focuses more on reducing the intake of carbohydrates, saturated fats and increasing the intake of nutrients, antioxidants and fiber – with such a diet, the immune and digestive systems are improved, the skin becomes noticeably clearer and healthier looking. To help your body fight breakouts, include the following food categories in your diet:

Probiotics

In some cases, the occurrence of rashes may be associated with the state of the intestinal microflora. The imbalance of microflora contributes to the appearance of inflammatory processes in the body and, as a result, acne on the face, chest and back. Probiotics reduce the intensity of oxidative processes and resist inflammation. To maintain a normal digestive process, it is important that the diet contains foods such as pickled vegetables, dark chocolate.

Foods rich in zinc

Zinc reduces the appearance of acne and helps to get rid of rashes as soon as possible, so it should be in your daily diet. Include in your diet chicken and beef liver, chicken hearts, boiled beef tongue, roast beef, pumpkin and watermelon seeds, pine nuts and pecans. The champion in the amount of zinc is oysters (however, remember that oysters are a strong allergen).

Fish and Omega-3

Most people have an excess amount of omega-6 fatty acids in their daily diet. For all its benefits, omega-6s contribute to inflammatory processes in internal organs and tissues, therefore they are not recommended in large quantities against the background of acne. To reduce breakouts, balance your diet with omega-3 fatty acids, which are anti-inflammatory and prevent clogged pores. Most omega-3s are found in fatty marine fish such as mackerel, as well as tuna, sardines, salmon and cod liver. From plant products – in flax seeds, broccoli and Brussels sprouts.

Vegetables, herbs and fresh juices

A vegetable diet cleanses the body of toxins and keeps the skin in good shape. People suffering from acne are advised to include more vegetables and herbs in their diet, which contain beta-carotene, a provitamin that contributes to the natural regulation of skin oiliness and has an anti-inflammatory effect. A lot of beta-carotene is found in carrots, sea buckthorn, parsley and celery. With acne, it is also recommended to eat more dark-colored berries (raspberries, blueberries, black currants) – they have a lot of antioxidants that improve skin condition.

Green tea

This drink is a powerful antioxidant and effectively protects the body from the adverse effects of the external environment. Green tea can be drunk throughout the day – both hot and cold. It is especially useful to brew varieties of green tea in a teapot – pre-packaged tea bags lose most of their beneficial properties.

What not to eat if you have problem skin and acne

The diet against the background of acne treatment implies the rejection of products that enhance the work of the sebaceous and sweat glands.

• The first category of foods that can cause new rashes on the face are foods with a high Glycemic Index (GI). Simply put, these are “fast” carbohydrates that rapidly raise the level of glucose in the blood (confectionery and pastries, soda, etc.). Glucose increases the production of insulin, which, in turn, stimulates the production of the hormone testosterone – one of the culprits of acne – and makes the skin more sensitive to it. The GI of foods depends on several factors: the amount of fast carbohydrates and fiber. The less sugar and more fiber you consume, the better.
• The second category of undesirable products includes dairy and sour-milk products: milk, kefir, yogurt, fermented baked milk, cottage cheese, cheese, etc. Cattle growth hormones (anabolics) in these products disrupt the human hormonal balance, which is also the cause of rashes.
• In the third group – products containing trans fats (fatty acids of high comedogenicity), for example, fast food and convenience foods. The consumption of such products can change the composition and properties of sebum, making it more dense.

Separately, we single out a group of drinks. For example, when drinking coffee, the body produces the stress hormone cortisol, which is also the cause of acne. Alcohol, carbonated drinks and concentrated juices not only increase blood sugar levels, but also the amount of waste and toxins in the body, which also exit through the pores on the face with sebum and sweat. But if you follow the drinking regime and sufficient daily water intake, the skin will only thank you.

Dietary diet for cleansing acne skin: a sample menu

A diet based on proper balanced nutrition is one of the most effective ways to deal with rashes, aimed at internally improving skin condition. After a month of regular proper nutrition, you will notice improvements. You can diversify your diet by adding healthy snacks to it: fresh vegetables, fruits, nuts, seeds.

Here is an example of how a dietary menu for acne can be formed:

• Porridge from cereals on the water with the addition of dried fruits.
• Muesli with berries and seeds.
• Wholemeal rye/bran bread with unsalted salmon and avocado.
• Bran with nuts and fresh fruits.
• Avocado with boiled egg and bran.

• Fish: mackerel, salmon, sardines, etc. must appear in the diet a couple of times a week.
• Meat: stewed or steamed beef, boiled or baked white meat (chicken, turkey), you can cook chicken broth with vegetables.
• Steamed or grilled vegetables, brown rice and other cereals, boiled potatoes are suitable for garnish.
• Salads from fresh vegetables, herbs with the addition of cereals and seeds (chia, pumpkin, etc.) will enrich the diet with antioxidants, vitamins, fatty acids, improve the color and condition of the skin.

• Steam cutlets from beef liver, fish / chicken mince.
• Baked turkey with rice and vegetables.
• Vegetable stew with beef stew.
• Pilaf with chickpeas, carrots and chicken.

Replace the usual sweets with dried fruits, natural marshmallows, a slice of dark chocolate with a cocoa content of at least 70%. You can sweeten food or drinks by adding fructose or stevia.

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