Acne and Nutrition: Do's & Don'ts

Acne: What it is and what types of acne there are

• Mechanical acne: The formation of freckles due to long-term friction or contact with objects e.g. belt, helmet, collar, musical instrument.
• Acne from cosmetics and professional acne: The formation of freckles caused after exposure to substances, which cause the pores of sebaceous follicles to become blocked, contained in cosmetics or found in the workplace e.g. oils and chemicals.

Acne and treatments

Acne and nutrition

• Antioxidants help fight inflammation and oxidative stress associated with acne.
• Vitamin A: It is particularly important for skin health, as it helps regenerate skin cells and reduce sebum production.
• Vitamin C: Prevents inflammation and supports the production of collagen, which is essential for skin elasticity and glow.
• Vitamin E: Has powerful antioxidant properties and protects the skin from inflammation and premature aging.
• Vitamin D: Low levels of vitamin D have been linked to increased severity of acne. Sources: Sunlight, oily fish (e.g. salmon, mackerel), mushrooms, fortified cereals.
• Omega-3 fatty acids: Omega-3 fatty acids are powerful anti-inflammatories and help reduce the inflammation associated with acne.
• Zinc: Zinc is a trace mineral that has been shown to help fight acne, as it has anti-inflammatory and antibacterial properties. It may also help regulate sebum production.
• Fibers: A high intake of fiber helps stabilize blood sugar levels, which can help prevent sudden spikes in insulin,. As mentioned earlier, insulin resistance is linked to worsening acne, so fiber is on our side!
• Avoid foods with a high glycemic index (GI): High GI foods (such as white bread, white flour pasta, sweets and soft drinks) sharply increase blood sugar and insulin levels, which can worsen acne. By regulating the consumption of these foods, we help improve the hormonal profile and insulin resistance dramatically.
• Hydration: Good hydration is important for skin health. Drinking enough water helps maintain skin moisture and reduce inflammation. TIP: Try to drink at least 8 glasses of water a day and add sugar-free beverages. Check your urine color! The lighter the color of your urine, the more hydrated you are!

• Foods that may aggravate the condition. Some of them are:
• Foods with a high glycemic index (GI): such as white bread, white flour pasta, processed cereals, potatoes and sweets. Long-term consumption of these foods can lead to the development of insulin resistance which in turn can increase inflammation and sebum secretion, exacerbating acne.
• Dairy products: Some research suggests that dairy consumption, particularly milk and low-fat products, may be linked to acne, possibly due to its effect on insulin and hormones. Alternative options: Opt for plant-based beverages (e.g., almond or soy milk).
• Chocolate: Milk chocolate is likely to negatively affect some people who have acne because of the whey it contains. Alternatively, a small amount of high cocoa dark chocolate would be a good choice as it does not contain whey and high added sugar.
• Foods high in saturated fat and trans fats: These are found in processed foods, fried foods, fast foods and sweets and packaged foods in general. They can increase inflammation and worsen acne.
• Sugar and sweets: Consuming large amounts of sugar and sweets can cause a sharp rise in blood sugar and insulin, which can cause inflammation and increase sebum production, leading to clogged pores and the appearance of acne. Warning. Focus on the long term! No single food in isolation can exacerbate or cure acne. Our habits as a whole, however, can stand - or not - on our side.
• Processed meats: Like sausages, bacon and deli meats, which can contain extra sugar, preservatives and saturated fat, intensifying inflammation.
• Alcohol: Alcohol overconsumption can worsen acne as it can affect the balance of hormones and cause dehydration of the skin.
• Stress: stress alone does not seem to be a cause of acne. However, if you already have acne, stress can unfortunately worsen the severity of the acne form with flare-ups on the face and body.

Do's

Don'ts

• Benzoyl peroxide : kills acne-causing bacteria, while helping to remove excess oil from the skin and removing dead skin cells that can clog pores. Benzoyl peroxide products that you can buy without a prescription are available in contents ranging from 2.5% to 10%. Studies show that lower strength products are just as effective as higher strength formulations to reduce the risk of side effects.
• Adapalene: is a retinoid that helps to block the pores and prevent new breakouts. Adapalene gel is available over-the-counter at 0.1%. Do not apply this product to skin that has a cut, sunburn or eczema rash. You may feel a slight tingling sensation when the gel is applied, but it soon subsides. Other possible side effects include dry skin, flaking and skin inflammation. Use a non-greasy (non-fasting) moisturizer to help alleviate these symptoms.
• Salicylic acid: this ingredient can help to unclog pores and prevent new breakouts.Salicylic acid products that you can buy without a prescription are available in contents from 0.5% to 2%.
• Azelaic acid: this ingredient helps prevent the build-up of sebum in the pores and is mildly antibacterial. Non-prescription azelaic acid products are available at 10%. Azelaic acid also helps correct black spots that may remain after acne is removed (post-inflammatory hyperpigmentation).
• Alpha-hydroxy acids (AHAs). Alpha-hydroxy acids are synthetic versions of acids derived from fruit (citric acid), sugar cane (glycolic acid) or milk (lactic acid) containing sugar. Two types of alpha hydroxy acids used in non-prescription acne products are glycolic acid and lactic acid. They treat acne by removing dead skin cells and calming inflamed skin. The alpha hydroxy acids also stimulate the growth of new, smoother skin. This helps improve the appearance of acne scars and pores.
• Tea tree oil: Tea tree essential oil has antibacterial and anti-inflammatory properties. It can help fight acne-causing bacteria. It may help to prevent bacterial infections and can help against bacterial acne. However, it should not be used undiluted as it will cause irritation. Usually, in acne products it is already dissolved and ready to use. However, if you find it as an essential oil you should mix it with an oil such as jojoba or argan oil.
• Niacinamide: Niacinamide is vitamin B3, also known as nicotinamide, and can be used as an acne treatment available without a prescription. Niacinamide can be found in topical treatments applied directly to the skin. Oral niacinamide supplements may also prove useful in the treatment of acne. Niacinamide is an anti-inflammatory ingredient that works in favor of reducing the swelling and redness associated with acne. It also regulates the amount of oil that causes acne. In addition, it regulates skin tone and can help reduce red, purple and brown marks that acne can leave on the skin.
• Centella asiatica: Centella is a perennial plant that grows in swampy areas of tropical and subtropical Asia. Several in vitro and in vivo studies have shown the therapeutic potential of Centella asiatica in the treatment of acne, burns, atopic dermatitis and wounds. Centella is non-toxic and is considered mild enough for daily use. The only potential danger is that it contains a high concentration of palmitic fatty acids which can be a cause of clogged pores. This means that sensitive skin types prone to severe acne or rosacea may not react well to this ingredient.
• Honey (especially Manuka honey): honey has antibacterial and moisturising properties. Manuka honey in particular is very effective in fighting acne-related bacteria. A small amount can be used as a mask, applying a thin layer of honey on the acne area for 10-15 minutes, then removing it with lukewarm water.

5 steps for daily care of acne skin

Do's

Dont's