How does your diet affect acne flare-ups?
Our diet affects every aspect of our body- from skin health to disease progression, so it's only reasonable that we alter our diet to support healthy, happy, clear skin. In terms of skin health, the diet affects gut health, hormone balance, blood sugar balance, cortisol production and immune health- all of which are incredibly important in the maintenance of healthy skin. In this acne diet guide, we'll discuss the best and worst foods, herbs, supplements and nutrition practices to get the clear skin you've been dreaming of!
As we go through this acne diet guide I encourage you to focus on foods, practices and supplements you can add to your lifestyle, rather than things you can take away. It's important for longevity to cultivate an acne-friendly, sustainable lifestyle that works for you.
What foods feed acne flare-ups?
This is a loaded question, as trigger foods can be very dependent on your unique genetic makeup, gut health and bio-individuality. That said, these are a few generally acne-prone foods:
High-sugar and refined carbohydrate foods: Frequent consumption of high-sugar foods and refined carbohydrates can increase acne breakouts due to the effect it has on the gut, inflammation levels and hormone balance. These foods, like soda, fried foods, candy, baked goods and cereals, trigger an inflammatory response in the body, thus altering the gut bacteria & digestive process, spiking insulin levels and increasing cortisol levels- all of which contribute to acne production.
Alcohol: It's no secret alcohol isn't the best for a body, but it does so much more than give you a headache. When we consume alcohol, especially in large amounts (one glass of wine is okay), we damage the gut lining, eliciting an inflammatory and cortisol response leading to increased sebum production on the skin. More sebum (oil) typically means more breakouts.
Milk and dairy products: While some occasional organic cream in your coffee is okay, I would steer clear of conventional milk and dairy products if you're on a skin-healing journey. Conventional dairy specifically milk, is high in bovine hormones, which can be absorbed by humans upon ingestion. This influx of hormones can result in hormone dysregulation or hormone excess, thus resulting in acne flare-ups.
What foods support clear skin?
When we think of eating for clear skin we need to think beyond what is on our plate. Acne reduction needs to have stable blood sugar levels, do this by ensuring every snack or meal you eat is paired with at least 1 serving of protein (bonus if you can add fat too!). For example, instead of just having some chocolate as a snack add some almonds for protein, fiber and fat.
Yellow and Orange foods: Foods of this colour, like squash, sweet potato, carrots, bell pepper, oranges and apricots, are high in beta-carotene, which is the plant-based form of vitamin A. Vitamin A is amazing for the skin, in acne reduction, anti-aging and sun damage support.
Zinc-rich foods: Foods like pumpkin seeds, cashews, beef, turkey, quinoa and lentils are high in the mineral zinc. Zinc
Antioxidant-rich foods: Foods like spinach, kale, green tea, blueberries, strawberries, and most other plant foods are rich in antioxidants. Antioxidants help to disarm free radicals in the body, thus lowering inflammation and supporting the skin on a cellular level.
Herbs and supplements for clear skin
DANDELION ROOT- This herb helps to detoxify and support the liver, which helps rid the body of excess hormones and toxins resulting in fewer, less frequent acne flare-ups/ breakouts.
SPEARMINT- This herb helps to lower excess androgens, which are the male sex hormones testosterone and DHEA-S, resulting in fewer acne breakouts along the chin, cheeks and jawline.
HIBISCUS- This herb is packed with vitamin C and beta-carotene, these antioxidants help to reduce inflammation and support collagen synthesis for wound repair & scar healing.
HOLY BASAL AND CHAMOMILE- These herbs are calming, nervine relaxants, which help lower stress and cortisol levels. Lowered cortisol = lessened breakouts.
SUPPLEMENTS- I love using supplements like zinc, omega 3, inositol, magnesium and probiotics to support acne reduction.
Bottom line- Acne Diet Guide
Your acne treatment guide- nutrition plan, supplements and lifestyle adjustments, should be crafted to your unique needs and bio-individuality.
While following the guidelines listed above will likely give you some results it is always best to work with a nutritionist to get long-term, sustainable results & that clear skin you've been waiting for!
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