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Acne Diet Plan & How Your Diet Negatively Affects Your Skin

Can diet affect acne?

Diet plays a significant role in the growth of acne. Studies reveal that there are substances in our food that can cause inflammation, which can increase infections, raise sugar levels, and even cause hormonal imbalance. It is critical that you understand the basics of the acne diet and lifestyle.

Does Lifestyle affect acne?

Lifestyle and stress can also affect the health of the skin. A study in the Archives of Dermatology published by Stanford University in 2003 revealed that college students experienced acne breakouts during exams. They encountered more stress during exams compared to the period without exams. Improper sleep patterns and other unhealthy activities can trigger the growth of acne.

More studies are being conducted to provide us with conclusive results about factors that trigger acne.

What is Acne?

Acne is a skin condition where several kinds of bumps form on the surface of your skin. These types of zits can appear anywhere on the body, like on your face, back, neck, and shoulders. This skin condition is generally triggered by hormonal changes in the body, which is common in teenagers and older children, particularly those going through the phase of puberty.

Severe Red Acne On Face
Image Credit: NHS UK

There are three types of acne:

A Pimple – Pimples are a common issue that many people deal with. They’re caused when the walls of pores get open and allow bacteria, oil, or dead skin to come out from under your surface layer
Pus can gather in these areas, causing an infection that
will lead to painful red bumps on their face known as pimples

Woman with pimples on cheeks
image source: Medical News Today

Whitehead – occurs when a pore gets clogged and closes but sticks out of the skin. They come as hard, whitish bumps.

Whitehead Acne On Chin
image source: std-gov.org

Blackheads – are pesky little blemishes that show up on your face. They tend to form when pores get clogged but don’t close completely, which leaves open space for dirt or other particles inside them- this is what creates the black color! You can find these spots anywhere from just below nose level all way down around both ears in areas like between eyebrows where there’s more sebum production than usual (which also explains why they’re tough to remove).

Blackhead Acne On Nose
image source: Facing Acne

Although acne may disappear without any treatment, there are occurrences when some of these bumps begin to spread to more surfaces. Severe acne cases are seldom harmful but can scar the skin, thus resulting in emotional distress.

Depending on the severity of your acne, there are options to choose from: not treating it, using over-the-counter cures, or applying acne medications.

The Effect of the Acne Diet on Skin

Person Smiling Eating food on spoon from Acne Diet
image source: NDTV Food

Can the right diet get rid of acne?

There is growing proof that diet can affect your skin. Some foods increase your blood sugar levels quickly. Excess sugar in your blood may cause your oil glands to generate more oil, thus increasing your chances of experiencing skin problems, mainly acne.

Foods that can trigger your sugar levels are white rice, white bread, pasta, and sugar. These are “high-glycemic” carbs. They are simple sugars. Researchers have conducted some studies about the link between the “Western diet” and acne. Their studies focused on diets consisting of high-glycemic carbs, saturated fats, trans fats, and dairy. These studies confirmed that the “Western diet” is associated with higher risks of inflammation, which can cause acne problems.

Acne Diet Foods that are friendly to your skin

Eating low-glycemic foods that come from complex carbs may lower your risk of developing acne problems. These low-glycemic foods are found in unprocessed vegetables and fruits, legumes, and whole grains.

Eating foods with antioxidants, vitamins A and E, and the mineral zinc is also believed to help reduce inflammation.

Which foods might help to improve acne?

Spinach and other dark green and leafy veggies
Orange and yellow vegetables and fruits like carrots, sweet potatoes, and apricots
Brown rice
Quinoa
Blueberries
Pumpkin seeds
Tomatoes
Whole-wheat bread
Beans, lentils, and peas
Nuts
Mackerel, salmon, and other kinds of fatty fish
Turkey

Everyone’s body is unique; some people get more acne when they eat specific foods. We recommend visiting your doctor for a consultation as to what is best for you. Take note of any food allergies that you may have when planning your diet.

Lifestyle Tips

Get hydrated: One of the essential components of the acne diet is to make sure you drink plenty of water, which is a proven way of flushing out internal toxins while hydrating your skin and keeping your skin free of blemishes.

Woman Diking a Glass of Water
image source: Minagao blog

Along with the acne diet, make sure to get enough sleep. Studies show that psychological stress rises by almost 14% for each hour of lost sleep. Anxiety increases glucocorticoid production, which causes abnormalities in the skin and its function, such as blackheads, wrinkles, breakouts, and saggy skin. You can do this alongside the Acne diet.

Young man getting plenty of sleep to help prevent acne
image source: Johns Hopkins Medicine

Cleanse your face twice every day. With more oil-producing glands in the face than any other area of the body, it is critical to remove the makeup, sweat, smog, and dirt that accumulate throughout the day and contribute to clogging the pores. Failing to wash our faces regularly can create a build-up of oil, which can seep into the pores, later causing pimples and blackheads. Make sure to moisturize your skin with a proper moisturizer.

Woman using acne wash to cleanse skin on face
image source: HubPages

Apply sunscreen. Swelling caused by sunburn irritates the face and may cause breakouts. You can protect your skin with sunscreen.

Woman Applying Sunscreen
image source: Dermstore

Don’t forget to check out our article on Vitamin D and UV Light

Exercise is just as important as the acne diet. Stress is one of the many causes of acne. Working out is one effective way to reduce your stress level. It helps increase your blood circulation by sending more oxygen to your skin cells.

Two women jogging one is pushing a stroller
image source: Exercise Right

Now It’s Your Turn

I hope you enjoyed my Acne Diet and Lifestyle For Clear Vibrant Skin information.

Now I want to hear from you:

Which of the strategies in this post are you most excited to try?

Are you going to use any of these pieces of advice? Or do you have a suggestion for something that has worked for you?

Let me know by leaving a quick comment.

What do you think?

Written by Maria

My passion is helping other people overcome the pain and embarrassment of acne. I have dealt with acne since my teenage years and know first-hand how hard it is to suffer from this condition.

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