BEAUTY
The Acne Diet
The Acne Diet
When suffering with acne, it’s easy to want to look for a quick fix. Whether that’s in the form of a spot treatment, mask, serum, or medspa service. While these products and treatments may help minimize and slow the breakouts, they aren’t treating the root of the problem. Our skin is our largest organ, and as such, it’s affected by what we put into our body, just like our liver or heart. A more holistic approach is typically needed when treating acne and that starts with feeding the skin from within- changing your diet. Unfortunately, a typical western diet promotes inflammation due to the high consumption of processed foods high in saturated fats and added sugars. The goal when treating acne is to reduce inflammation, and a big part of that is due to what we consume. Now, some are more predisposed to acne than others and not everyone is affected in the same way by what they eat. While dairy may cause breakouts in one person, sugar may be the main culprit for another. A process of elimination may be necessary to learn what your own acne triggers are. Knowing exactly what you need to take out of your diet may take time, but there are vitamin rich, acne fighting foods that can be added right away to start helping.
Unlike the “bad fats” we find in so many processed foods, there are foods high in “good fats” that are actually beneficial for the skin. For example, omega 3's are essential fats we must obtain through diet. They have anti-inflammatory effects that can help regulate oil production, soothe irritation and improve hydration, therefore decreasing acne lesions on the skin or significantly reducing acne severity. As an added bonus, omega 3’s also help to minimize signs of aging. Salmon, walnuts, avocados and flaxseed oil are great examples. Other foods containing omega 3's as well include chia seeds, hemp seeds, seaweed, oysters, sardines, tuna, eggs, etc. Following a Mediterranean diet, also known as an anti-inflammatory diet, is a great way to make sure you are incorporating all of these beneficial nutrients, while staying away from any pro-inflammatory foods.
Vitamin A is well known in the skincare industry either in the topical or oral forms of retinoids. These come in both over the counter and prescription strength doses depending on the severity of one's needs. However, the diet can also provide us with a boost of vitamin A that’s beneficial to the skin’s health. Beta carotene is the colorful pigment found in orange, yellow and red foods. Foods high in beta carotene, which the body converts into vitamin A, help to fight against acne through several different factors. Vitamin A is an antioxidant that fights against the cell damage caused by free radicals which may contribute to acne. It also helps to control the production of sebum, reduces inflammation, and encourages cell turnover. Sweet potato, red bell pepper, carrots, butternut squash and pumpkin are great additions for a diet lacking in vitamin A. Other foods containing beta carotene or vitamin A itself are cod liver oil, beef liver, mangos, apricots, cantaloupe, spinach, etc.
Vitamin C is another well known and sought out addition to one’s routine in the skincare world. While topical forms are definitely an essential part of a well rounded regime, this powerful antioxidant is necessary internally as well. Vitamin C helps your body produce collagen and helps promote collagen synthesis. This helps your skin to regenerate and speeds up skin healing which in turn reduces the risk of acne scarring. Anti-inflammatory properties reduce both the redness and swelling of acne. Foods with a rich vitamin C content contain antioxidants that combat acne and other skin issues by fighting off free radicals that cause cell damage. Luckily there is a long list of foods that are high in vitamin c, making it easy to obtain in your diet, including all citrus fruits, berries, kiwi and papaya. Some other options are pineapple, cherries, cantaloupe, guava, leafy greens, bell peppers, chili peppers, tomatoes, broccoli, brussel sprouts, etc. Another thing to consider is that studies have shown that a well balanced diet that includes adequate vitamin C shows the greatest effects when combined with vitamin E and zinc and will deliver better results for your skin.
Zinc is an essential mineral that is not only important for your immune system and hormone balance but for skin renewal as well. This mineral helps regulate cell production and turnover. Foods rich in zinc help to nourish the skin and prevent acne flare ups. Zinc can block excess androgens and as it’s anti-microbial, it can reduce bacteria on the skin. It decreases sebum production, helping to prevent clogged pores and breakouts. It’s also anti-inflammatory and wound healing which helps to reduce swelling, redness and residual scarring. Pumpkin seeds, cashews, grass fed beef, and oysters contain high amounts of zinc. Other sources can include shrimp, crab, eggs, hemp seeds, sesame seeds and legumes like lentils, edamame, chickpeas, etc. Getting this source primarily through a balanced diet is best, but supplementation is helpful for those who have a zinc deficiency and struggle to obtain enough through their meals. Zinc oxide, found in mineral sunscreens, is another great way to get zinc, although topically, and can lessen acne by reducing inflammation, fighting bacteria and regulating oil production.
All of these examples are foods that can be easily incorporated as a healthy addition into a diet or chosen in place of the not so good elements of a diet. A well balanced diet and healthy lifestyle unique to each person’s needs can help regulate imbalances that are in turn causing skin issues like acne. There are other factors that come into play of course, like genetics and
hormones, but taking a look at what you’re putting into your body is a good first step towards change. Striving for an anti-inflammatory, antioxidant, vitamin and mineral rich diet is beneficial for acne prone skin types. This in combination with high quality skincare and professional treatments will ensure you are treating both above and below the surface. Taking the advice of your doctor, dermatologist and esthetician is guaranteed to prove useful as well and really should be your first step. Regardless of the direction you take towards treating your acne, always remember that healthy skin starts from within and although diet may not cure it, it plays a huge role in doing so.
If you have any questions or want to chat about skincare feel free to reach out!
Celsius Med Spa
229 Queen Anne Ave N St 101, Seattle, WA 98109
