Acne: vitamins, proper nutrition, forbidden foods

It is important to understand that the short answer to the question "what is acne": It is a dysfunction of the skin. The opening of the hair follicle, where the sebaceous gland is located, is blocked by sebum and dead cells. Such conditions are a fertile breeding ground for bacteria, the penetration of which causes inflammation, i.e. a pimple.

In acne there are six types of pathological skin manifestations:

• open and closed comedones - blackheads and whiteheads;
• pustules - "classic" pimples;
• papules - painful red nodules without a white pus spot;
• nodules - painful hard lumps visually causing "bumps" of the skin;
• cysts - large underground bumps with purulent contents. Cysts scar the skin and are considered the most severe form of acne.

The "invincibility" of acne is usually linked to changes in hormone levels. The strongest changes of this type occur in adolescence, but in some cases they can persist beyond sexual maturity.

Of course, correcting hormone levels with medication is the task of an endocrinologist or dermatologist. However, we will look at one of the additional effective measures:

Proper nutrition for acne

It has been observed that adolescents in Western communities suffer from acne 79-95% of the time, while adults (18-25+ years) are affected 40-54% of the time. In communities where traditional healthy eating patterns are followed, this problem practically does not occur.

Of course, skin structure, for example, depending on race, also plays a role, but we cannot ignore diet. In the so-called 'West', the diet contains refined carbohydrates, 'bad' fats (trans fats) and dairy products in much higher quantities than is safe for the skin.

The main 'culprit' in this situation is sugar, the most harmful of the refined carbohydrates, and not just for the skin.

Why sugar is bad for acne

Sugar has a certain relationship with the hormone testosterone, whose metabolism is also linked to acne: glucose increases insulin synthesis, which stimulates testosterone synthesis - and this in turn intensifies acne. For example, acne is very common in adult women with high testosterone levels.

But sugar has an even closer relationship with insulin-like growth factor type 1 (IGF-1 ) - a hormone whose levels are much more closely correlated with acne severity than testosterone levels. IGF-1 levels and its activity are all the more dangerous the more refined sugar in the diet.

Therefore, the acne skin condition (acne severity) is directly related to the glycemic load: the fewer refined carbohydrates, the fewer pimples.

Don't drink milk, kids

Better said - not children, but teenagers and adults who are struggling with acne. And not just milk itself, but other cow's milk products, except fermented ones - e.g. kefir, although that too can sometimes cause problems. And this is not due to lactose intolerance per se (lactose is milk sugar, by the way, and true lactose intolerance is quite rare, like gluten intolerance).

Such products may contain harmful fats, but the main danger of cow's milk for acne is the hormones it contains, as well as whey protein and casein, which are very likely to increase the production of IGF-1 in the body, which we have already talked about.

In addition, milk contains IGF-1 itself. In general, IGF-1 accelerates the growth of all tissues, including the skin - this is why milk is, for example, beneficial for young children (i.e. for the growing body), if the child is not lactose intolerant. But for teenagers and adults with acne, the situation is different. In short - the number of skin cells increases under the influence of IGF-1, but they fail to slough off in time. This leads to a hyperplasia of the horny layer of the skin, a hyperkeratosis, which aggravates acne.

Milk proteins also contribute to an increase in insulin levels - albeit to a lesser extent than carbohydrates, but this can still worsen the severity of acne.

Acne diet

A particularly strict and sadistic acne diet is not necessary (just like various "liver and/or blood cleanses" - all of which are unfounded and usually ineffective). But it is necessary to give up certain foods and replace them with safer alternatives.

Here is a list of foods that should not be eaten for acne and their alternatives:

• Sugar - can be replaced with stevia or other sweeteners. It is advisable to consult a doctor to choose the right sweetener. For example, mannitol (mannitol), a sugar alcohol, does not have many of the 'side effects' of sugar, does not cause tooth decay and does not add 'unnecessary' calories - but despite this, it has a fairly high glycemic index and is therefore not recommended in cases of diabetes or predisposition to diabetes (prediabetes). In addition, the brain signals the body to activate insulin production even in the case of a sweet signal, which does not come from sugar but from its substitute (which in turn increases testosterone production and can aggravate acne);
• Foods with high glycemic index, "fast" carbohydrates, the sugar already mentioned, all sugary carbonated drinks from the supermarket, processed starchy foods (e.g. French fries, crisps), cakes, cakes, packaged juices from the supermarket (up to 7 teaspoons of sugar per 100 ml! By the way, even freshly squeezed juices from home contain a lot of sugar) - and similar products. Alternatives to all of these should be 'slow' carbohydrates, wholegrain products (without sugar or sweeteners - just not fructose), unsweetened drinks and the like;
• Cow's milk can be replaced, if necessary, with almond, rice, soy or coconut milk. Other dairy products - yoghurts, cream, sweetened condensed milk (all of these can be made at home if necessary) - are also made from these "alternative" products;
• Coffee - should be avoided. Coffee beans contain an organic acid that increases the level of the "stress" hormone cortisol, which also stimulates the activity of the sebaceous glands, which is very harmful in acne. That is to say, even decaffeinated coffee should be avoided, because in this case it is not the caffeine that is dangerous, but the coffee itself. Alternatives can be various 'coffee-like' drinks made from chicory, dates, etc. Dermatologists also recommend not drinking strong black tea for acne - it is better to replace it with weakly infused green or jasmine tea, and even better with various herbal teas, including willow tea ('Ivan-Chai'), which in fermented form is not different in taste from black tea, but has more benefits for the body and a less pronounced diuretic effect. Infusions of chamomile, mouse's tail, marigold, marigold, nettle, strawberry leaves and peppermint are also useful for acne - or a mixture of all of these;
• Chocolate - if giving it up is impossible, eat only dark/bitter chocolate (from 75%) and a little (1-2 pieces a day). Alternatively, you can consider chocolate without added sugar, such as from the Torras company (Spain) - these include high cocoa varieties of 85-95%;
• Fatty meat/fatty fish - replace with lean varieties, which should not be fried/smoked but boiled or baked;
• Any type of fast food, ready-made ready-made meals, ketchups, sauces - all of these are not recommended for healthy skin either, let alone acne;
• Spices/spicy seasonings - not completely forbidden, but not desirable. Salt should also be minimized;
• Alcoholic beverages. How they can be replaced, everyone decides for themselves, but it would be better if the replacement was through some kind of physical activity.

Hello dear diary...

Keeping a 'food diary' helps significantly in the fight against acne. In it you should write down absolutely all the foods and drinks you consume on a daily basis - this will make it much easier to identify what intensifies breakouts and cut out those foods.

For example, with the help of such a diary it will be much easier to identify dairy products that cause an unwanted skin reaction. Perhaps your body only tolerates milk, maybe other dairy products, right down to cheese and yogurt. Or maybe dairy doesn't influence acne at all in your case. A food diary will help you keep track of all this with a clear timeline and causal connections.

Useful foods and vitamins/minerals for acne

Your acne diet should definitely be enriched with:

• Fiber - vegetable fiber with many beneficial properties. If you can't or don't want to eat a lot of raw vegetables, you can buy fiber from the pharmacy or store and eat it according to the instructions. It's important to drink plenty of water, otherwise constipation can occur, which is highly undesirable in acne;
• Whole grain products (especially buckwheat), bran (these can be added to kefir, salads and other dishes);
• Greens, which contain antioxidants and beneficial flavonoids;
• Seafood, beef liver, chicken, seeds, legumes - all these are sources of zinc. Various nuts are also sources of zinc, but with nuts there may also be a negative skin reaction to acne, so you should go by individual tolerance;
• Cold-pressed vegetable oils, chia, quinoa. Quinoa is called the 'gold of grains' in acne treatment. In this case, all parts of this plant are useful - not just the berries, but also the young shoots and leaves. They contain lysine, a unique plant protein that contributes to rapid healing and skin regeneration.

After consulting a doctor, you can also take certain vitamins and minerals, such as:

• Vitamin A (Retinol). Treatment with retinol and retinoids take pride of place in the fight against acne;
• Vitamin C;
• Vitamin E;
• B vitamins - especially B6 (pyridoxine) and B3 (niacinamide). Important. Be careful with vitamin B12 (cyanocobalamin) - according to some studies it can cause and worsen the development of acne;
• Vitamin D;
• Zinc;
• Selenium.

If necessary, your doctor will also prescribe other dietary supplements and/or medications. Self-treatment for acne is definitely not recommended.