Wow, second blog this week focusing on acne, but it’s hardly suprising with the number of queries we get from our SkinBase followers. We’ve explored how microdermabrasion can really help treat acne but this blog will focus on what dietary changes you can make to help reduce acne. Read on for some skin-spiration – see what we did there!?
Everyone says that acne is hormonal, and while we do agree with that, there are things we can adapt in our diet which will have a positive impact on our skin. The foods we eat can actually influence every single hormonal reaction in our body and we can eat to support our hormones so acne doesn’t happen. How do you do that? Well here are five simple dietary solutions to reduce acne, in just as little as two weeks. And who knows what the results will be like in 6 months?
1) Fill up on lean protein
What can protein do for my acne? The answer is simple, lean protein does two things that help fight acne and hormone fluctuations. First, it regulates your blood sugar, which creates a good and even baseline for insulin levels. Next, it also helps to boost collagen levels. Skin is made from collagen fibres and part of reducing acne, is repairing skin cells and giving them all of the required the nutrients they need to repair effectively and efficiently. For the best anti-inflammatory effects, get your protein from more plant-based sources instead of animal-based sources, which are inflammatory and also ageing to the skin. Eat mostly plant-based proteins like quinoa, spirulina, spinach, and keep animal sources to pastured eggs, wild fish and even small amounts of non-fat, organic and plain Greek yogurt.
2) Kiss goodbye to the refined grains
You’d be surprised to know that refined grains are just as bad as sugar when it comes to your skin. Yes, even whole grain bread is a refined grain product as it is highly processed and your body uses it very similarly to any processed whole grain cereal or other food. It’s best to stick with grains in their whole form, such as whole oats, quinoa, brown rice, or better yet, just eat root veggies like sweet potatoes, carrots and squash to get in your complex carbs.
3) Ensure Omega 3 features in your diet
Omega 3 fatty acids are extremely effective at reducing acne and should be a key part of your diet. Try to eat fish three or four times per week and aim to eat only wild fish, not farmed, to avoid toxins and high doses of mercury. If you’re not a fan of fish, don’t worry – you can consider taking fish oil as a substitute and it is such a great anti-inflammatory for the skin. If you’re not keen on the idea of using fish oil, try flax oil capsules, which work just as well. The fats promote a response in the cells that inhibits and treats inflammation that leads to acne, redness and irritation.These fats also support your thyroid and other hormones. These hormone reactions also help to promote a positive mood almost immediately after eating them.This hormonal response isn’t just great for your body and mind, but also your skin.
4) Fill up on greens
We’ve heard it before but greens are one of your best friends when it comes to getting rid of acne fast. Filled with Vitamin A and chlorophyll, they’re just brimming with nutrients that fight acne, sun damage, wrinkes and inflammation. Toss them in your salads, saute them with garlic and lemon, stir them in your omelettes or steam them to keep all the nutrients packed in. Either way, greens are fantastic for your skin, and you truly just can’t get too many of them.
5) Say goodbye to sugar ASAP
Sugar in refined and added forms is bad for your body, especially your skin and we should even try to cut back on fruits now and again. Fruits are healthy for you, but are high in sugar and acidic by nature which can create inflammation in the skin, especially if you’re already skin-sensitive and have acne to begin with. Sugar is very acidic, highly inflammatory, and it has a truly negative effect on your hormones, even though it makes you feel the opposite. It actually creates a roller coaster effect to your blood sugar that alters your insulin levels rapidly. Insulin is a hormone in your body and when too much is being released at one time, stress signals are released through your body and your blood sugar is all over the place. This wreaks havoc on your hormones, which leads to acne quickly. So, try and cut down on your intake and we promise you will reap the rewards in the long run.