Contents
- Is it necessary to follow a diet for acne on the face
- What foods are recommended to include in the diet for acne
- What not to eat with acne?
- Proper nutrition for acne: an example of a menu for a week
- Acne skin care products
- Gel + scrub + face mask “Clean Skin” against acne, Garnier
- Ultra-cleansing gel for the face with a brush “Clean Skin Active”, Garnier
- Facial Scrub “Clean Skin Active” with absorbent charcoal, Garnier
- Face fluid Normaderm Phytosolution, Vichy
- Deep Pore Cleansing Mineral Clay Mask, Vichy
- Serum against imperfections and signs of aging Blemish&Age Defense, SkinCeuticals
- Correcting cream-gel for problem skin Effaclar Duo with SPF 30, La Roche-Posay
- Mattifying sebum-regulating moisturizing emulsion Effaclar Mat, La Roche-Posay
- Summary results
Acne and blackheads are often blamed on sweets and fatty foods, and an unpleasant rash is often perceived as retribution for immoderation shown at the table. Is it so? Is it really important to follow an acne diet?
Is it necessary to follow a diet for acne on the face
Acne appears on the face, chest, neck, upper third of the back and shoulders, sometimes on the scalp – that is, where there are many sebaceous glands. The sebaceous gland itself is like a tiny sac. Its task is to produce fat to protect the skin. Hormones have a direct effect on the activity of the glands. Under normal circumstances, sebum comes out and lubricates the skin. But if the exit from the sac is closed (because the cells that line the duct of the sebaceous gland have grown strongly, or the pores are clogged as a result of incorrectly selected care / makeup), and sebum is produced excessively, Propionibacterium acnes bacteria (aka Cutibacterium acnes) immediately raise their heads. ). When everything is normal, they live in the ducts of the sebaceous glands and do not interfere with anyone, but in new conditions they begin to multiply intensively. The closed bag swells up, becomes inflamed – and hello, pimple!
Any excitement that can be caused by exams, competitions, marriage, divorce is stress that changes hormone levels. That’s the reason for the attack of acne at the most inopportune moment.
The predisposition to acne is often inherited. If the parents had skin problems, then the children run the risk of facing the same troubles.
But what about nutrition, does it somehow affect the appearance of acne? Rashes have been linked to the consumption of refined carbohydrates. So if you eat a lot of sugar, pastries and other foods with a high glycemic index, this can lead to skin inflammation and blockage of the sebaceous glands. Studies have also shown the dependence of acne on the use of dairy products, but this applies specifically to milk, and not to sour-milk products and cheese. And again, these products are not called the cause of the rashes, but only a factor that can aggravate the situation.
Sugar, pastries and milk – these foods are best for acne
What foods are recommended to include in the diet for acne
Is there an acne diet? Definitely not. A balanced diet alone will not solve the problem. However, products that help solve the problem of acne on the face, according to scientists, still exist. For example, in this review study, omega-3 and omega-6 fatty acids have been proven to improve and even reduce the appearance of acne. And also – probiotics (they are found in sour-milk and fermented products: sauerkraut, pickles, sourdough bread, etc.) and prebiotics (found in vegetables, fruits, cereals, dairy products – even in butter). All this must be included in the diet for acne. Of course, in reasonable quantities.
Nuts, seeds and vegetable oils
Dairy products
What can and should be eaten with acne? Of course, fermented milk products are the main source of those same probiotics. If there is no allergy or lactose deficiency, cottage cheese, fermented baked milk, sour cream and kefir should be on the menu every day! All of these products include both probiotics and prebiotics, which are extremely useful for any rashes (both in adolescents and in adult men and women). Probiotics are beneficial bacteria that help the intestines digest and absorb food, stimulate the production of certain vitamins, and do many other important jobs. And prebiotics are natural substances that these most beneficial bacteria feed on. “Pro” without “pre” will inevitably wither, stop multiplying and die, like any living creature without food. Therefore, if we included some in the diet, then it is necessary to supplement them with others.
Vegetables, fruits, berries
Water
Table and mineral water is an indispensable element of proper nutrition for acne. And you need to drink it much more than many of us usually do! The norm, of course, is individual, but on average it is 1,5-2 liters per day.
What not to eat with acne?
candies;
honey (by the way, people often ask if it can be used for acne);
cakes and pastries;
ice cream;
biscuits;
lollipops;
muffin;
sweet cocktails;
overly sweet dried fruits (such as dried dates);
alcohol (yes, sugar and calories in it abound).
If you want to get rid of rashes, it is better to eat and drink less of all this.
Many dermatologists do not recommend eating smoked, excessively salty and spicy foods for acne, drinking strong tea and coffee. These products do increase the production of sebum, but their direct connection with rashes has not been proven. Therefore, to exclude them from the diet for acne or not, everyone decides for himself, having checked in practice how this food affects the condition of the skin.
drink enough water;
eat vegetables, fruits, berries;
include whole grain cereals and bread in the menu;
do not forget about dairy products;
Limit your sugar intake as much as possible.
All this is enough to help your body resist acne. This is what a sample acne menu looks like for a week (you can easily find recipes on the Internet).
Monday
Lunch. A slice of whole grain bread with cottage cheese mass and grated carrots, herbal tea.
Lunch. Vegetable salad, bulgur or buckwheat with meatballs, water.
An afternoon snack. A small handful of nuts or pumpkin seeds
Dinner. Fish casserole with potatoes.
Before bedtime. A glass of yogurt.
Tuesday
Breakfast. Omelet with vegetables, tea.
Lunch. Fruit and vegetable smoothie with a slice of whole grain bread.
Lunch. Vegetable salad, chicken broth with egg, pasta with chicken stew.
An afternoon snack. Cottage cheese with grapes, herbal tea.
Dinner. Pork with apples and prunes, rice, water.
Before bedtime. A glass of milk with a slice of apple pie.
Wednesday
Lunch. A slice of whole grain bread with homemade pate, herbal tea.
Lunch. Vegetable salad, bean soup, chicken ventricles with boiled potatoes.
An afternoon snack. Ryazhenka with a slice of whole grain bread, fruit.
Dinner. Vegetable salad, spaghetti with meat sauce, water.
Before bedtime. A glass of kefir with homemade cookies.
Thursday
Breakfast. Millet porridge with orange, tea.
Lunch. Cottage cheese with sliced fruit, herbal tea.
Lunch. Seafood salad, cutlets, baked potatoes with rosemary.
An afternoon snack. A boiled egg, chopped vegetables, a slice of whole grain bread.
Dinner. Vegetable salad, anchovy gravy, buckwheat or bulgur.
Before bedtime. A glass of milk (you can use lactose-free).
Friday
Lunch. A cocktail of nuts and dried fruits, water.
Lunch. Sauerkraut soup, beetroot and Roquefort cheese salad, a slice of light homemade pizza.
An afternoon snack. Slice of whole grain bread with vegetables and avocado.
Dinner. A portion of spaghetti with shrimp and fish sauce.
Before bedtime. Sandwich with boiled meat, tea.
On weekends, you can combine any variations from the weekly menu. And if you go on a visit or to a cafe, just try not to get carried away with desserts.
What foods can not be eaten with acne? There is no such. There are only those that need to be limited
Acne skin care products
We must not forget about daily skin care, otherwise the diet will not be effective enough. Below are products for problem skin that have already helped the girls from the Healthy-Food editorial office, their friends and relatives.
Gel + scrub + face mask “Clean Skin” against acne, Garnier
Its formula contains clay, which perfectly cleanses the skin and absorbs excess sebum. Eucalyptus extract and salicylic acid not only help to reduce acne, but also prevent their occurrence.
Ultra-cleansing gel for the face with a brush “Clean Skin Active”, Garnier
Deeply and gently cleanses the skin, eliminates acne and oily sheen. The brush gently exfoliates dead skin cells and opens pores, while salicylic acid and phytocomplex have an antibacterial and regenerating effect.
Facial Scrub “Clean Skin Active” with absorbent charcoal, Garnier
Penetrating deep into the pores, the product perfectly cleanses them of impurities and excess sebum. Charcoal absorbs dust and impurities from the surface of the skin and draws them out of the pores. The result is that rashes become less over time, and the skin remains clean and matte throughout the day.
Face fluid Normaderm Phytosolution, Vichy
Reduces imperfections while moisturizing the skin and strengthening its hydro-lipid mantle. Suitable even for sensitive skin. The product contains hyaluronic acid, thermal water, salicylic acid and a probiotic. Everything you need for oily problematic skin for complex care.
Deep Pore Cleansing Mineral Clay Mask, Vichy
Two types of clay literally pull impurities out of the pores. Allantoin and aloe vera soften and protect the skin from overdrying. The mask formula is hypoallergenic and suitable even for sensitive skin.
Serum against imperfections and signs of aging Blemish&Age Defense, SkinCeuticals
Thoroughly cleanses pores, evens out skin texture and, most importantly, really reduces inflammation. This serum can be used both to correct age-related changes and acne, and to prepare the skin for anti-aging procedures (peelings, dermabrasion, etc.)
Correcting cream-gel for problem skin Effaclar Duo with SPF 30, La Roche-Posay
Reduces the number of clogged pores and other imperfections, prevents the appearance of post-acne. And all this thanks to the excellent composition with zinc, glycerin, salicylic acid and lipohydroxy acid.
Mattifying sebum-regulating moisturizing emulsion Effaclar Mat, La Roche-Posay
Clinical studies have proven that the product mattifies the skin for up to 6 hours. And it perfectly cleanses, prevents the appearance of acne and oily sheen. The composition, in addition to thermal water, glycerin and salicylic acid, includes an exotic component sebulis – an amino acid derivative that can reduce excessive shine.
Summary results
What is the cause of acne?
There are several of them:
hormonal imbalance;
activation of the demodex skin micromite against the background, for example, of a decrease in immunity;
stress and anxiety;
genetic predisposition;
excessive consumption of refined carbohydrates and milk (but not fermented milk products!).
Can Diet Help With Acne?
Combined with good skin cleansing, definitely yes. Another thing is that as such a diet does not exist. For example, it has been proven that neither fatty, nor salty, nor smoked foods directly affect the appearance of acne. However, excessive consumption of sweets and very high consumption of milk can contribute to the appearance of acne. At the same time, the active use of fermented milk products can just help to improve the situation, as they are rich in beneficial probiotics.
What is better to exclude from the diet for acne?
Exclude is, of course, a strong word. Here is a list of foods that are easy enough to limit:
any muffin;
candies;
pastries and cakes;
White bread;
alcohol.
What can you eat with acne?
sources of omega-3 and omega-6 (nuts, fatty fish, vegetable oils – pumpkin, walnut, olive, linseed, etc.);
probiotics and prebiotics (dairy, sour-milk and fermented products, vegetables, fruits, berries, whole grains).
And drink more water.