Questions like “How can my dietary lifestyle improve my acne is one that causes a huge worry among youths and teenagers.
One essential goal we all fight to achieve is a clear and flawless skin. However, most of us have been faced with the famous acne (also called pimples) problem.
Acne is one major source of skin dis-figuration. It occurs when hair follicles plug with oil and dead follicles. It is a common infection that is no respecter of man be it rich, poor, tall, short, fat thin, holy or unholy, fair or dark, single or unmarried, beautiful or ugly, once acne descends on you, you end up with testimonies of acne goodness all over your face.
For the fear of acne lots of us use various ointment and even stop eating certain kinds of food to ensure we don’t have acne outbreak. Most of us however have a very difficult time getting the right treatment or eating the right kind of food to help prevent.
Are you one of these people?
Then keep reading:
Although, food has little or no correlation to pimple outbreak (25%), we found out that an irregular dietary pattern can aggravate acne. In other words, to promote healthy skin, you have to adopt a good nutritional habit (balanced diet).
How do we achieve an acne free skin?
Let us check some Nutrition Dos and Donts that prevents acne:
Nutrition Dos (Foods That Prevents Acne)
Water is life. We cannot live a day without drinking water. Water helps hydrate your body, flush out toxins and leave your skin plump and healthy. It is also essential for skin metabolism and regeneration.
To promote good skin, you should try to take at least 8 liters of water to ensure you get that smooth and clear skin you so desire.
- Foods High in Zinc:
Foods that are high in zinc are usually good for reducing inflammation and fighting against acnes. Thus it is essential for promoting a healthy skin.
Some Nigerian Foods that are rich in iron include; wheat, soyabeans, pigeon pea (otili, waken-masar or Fio Fio), Vegetables, maize meal (tuwo), okro, fruits, fish and other sea foods.
- Foods high in Vitamin A:
Foods that are high in vitamin A helps regulate our skin cycle hence preventing acne causing protein and oils from getting trapped.
Some Nigerian foods that are high in Vitamin A include; carrot, egg yolk, animal products like; fish, liver, and so on.
- Foods high in Vitamin C and E
We all know that Vitamin C plays a huge role in battling diseases as well as in our healing process. Well, words is out that the antioxidants in Vit C and E working synergetically has a calming effect on our skin.
Foods rich in Vitamin C includes; oranges, lemons, grapefruit, papaya, and tomatoes. Likewise, you can get vitamin E from foods like; sweet potatoes, tiger nuts, olive oil, avocados, and leafy green vegetables
- Omega Fatty 3 / Omega 6:
Omega-3 and Omega-6 are essential for a healthy body. What’s particularly important is the balancing both fatty acids as an imbalance of the two is said to aggravate acne production.
It is important to know that scientists recommend that we consume more Omega-3 fatty acids.
Foods that are rich in Omega 3 Fatty acids are mostly oily fish, fish oil and seafoods while foods rich in Omega 6 includes; processed snacks, fast foods, cakes, fatty meats, and cured meats.
Nutrition Donts (Foods That Causes Acne)
I will not necessarily say don’t but we should know that too much of everything is bad. When we take some kinds of food in excess it can actually lead to acne. If you have acne or want to prevent acne, I would recommend you reduce or permanently stop the following foods:
- Dairy Intake:
According to a review done at The George Washington University Medical Center, cow’s milk can spark or worsen breakouts in some people. The culprit is hormones used to encourage growth in cows.
There is no difference between the milk from livestock and any standard milkhence I would suggest we try produce that are dairy free like; coconut milk, unsweetened soy milk and almond milk, tiger nut milk and co. Steer clear of rice milk and other powdered milk.
I hope you know that there some products that contain dairy products that are not necessarily milk. I would suggest you avoid those too.
My wonderful sweet tooth fans. It appears chocolate is also a factor that aggravates pimples. It is not me that said it o, research did.
So as sad as it is we really do have to reduce on our chocolate intake especially those with milk. We can however opt for dark chocolates if we can’t cope.
- Refined Grains and Sugar:
I would definitely touch this in the next blog post. However, I can share that a study shows that people who frequently consumed added sugars had a 30% greater risk of developing acne, while those who regularly ate pastries and cakes had a 20% greater risk (6).
This increased risk may be explained by the effects refined carbohydrates have on blood sugar and insulin levels.
Examples of Refined grains and sugar include: Bread, crackers, cereal or desserts made with white flour, Pasta made with white flour, White rice, Sodas and other sugar-sweetened beverages and Sweeteners like cane sugar, maple syrup or honey.
Before I end this post I would like to include that as our personalities is different so is our skin, hence we still cannot determine all that the skin needs to prevent this acne issue. I would however strongly recommend that we carry out an elimination test where we take a list of all we eat in a food journal, eliminate our diets one after the other while ticking the foods that makes our skin more sensitive to acne.
After doing this I can overly assure you of a 25% (wink) less acne prone skin and a very healthy, plum and clear skin as we journey on our regular lives.
See you in the next post (***wink wink)