The skin condition in which the skin pores are excessively filled with oil and dead skin cells is called acne. In general, our skin has tiny holes, which are called pores. A follicle is the opening of each pore in your skin, and the follicle is composed of two things: hair and the sebaceous gland. The sebaceous gland releases sebum oil, which moves out from the pore and on your skin. The sebum provides the lubrication function to your skin.
One or many mishaps can lead to acne in all this lubrication process. When acne happens, it results in pimples, dark heads, whiteheads, cysts, and nodules. As studies showed, acne doesn’t pose any serious threats, but it can be excruciating, especially when severe acne.
Moreover, Marham suggests that acne can also be a factor for loosed self-confidence low self-esteem, and it can even come up with feelings of anxiety and depression.
Effective Diets
Since there is no proper treatment specifically for acne, adequate prevention and care can prove helpful in this issue. The good news is that the cure is also possible with proper diet plans. According to research, diet also plays a role in developing and curing acne. The evidence found from research suggests that acne can be reduced and prevented by eating more omega-3 fatty acids, fewer foods containing an excess glycemic index, and fewer dairy products. Moreover, various food products increase the production of a hormone called IGF-1, which is produced during puberty and may boost the making of sebum and worsen acne symptoms. Following are the diets to cure acne:
1- Avoid Foods with High Glycemic Index
Foods with high glycemic index levels can include excessive carbohydrates and sugars, which quickly boost blood sugar levels. And the hike in blood sugar levels can resultantly increase inflammation, produce more oil, and stick the pores. These foods include:
- Cheese
- Russet potatoes
- White bread
- Boxed macaroni
Try to switch to more organic and less processed food with high fiber quantity and lower the blood sugar’s rise. It includes food like brown rice, whole-wheat bread, etc.
2- Adopt Food with High Sources of Healthy Fats
In order to get rid of acne, you need to consume a more anti-inflammatory diet. Since acne is an inflammatory disease, foods that can lead to inflammation can worsen the situation. Unhealthy fat can be a reason for inflammation in the body. You need to be consuming more products with healthy fats, i.e., omega-3. It includes products like
- Salmon
- Sardines
- Flaxseed
- Walnuts
- chia seeds
3- Do Not Consume Excessive Dairy Products
Several types of research have concluded that dairy products tend to increase the risk of acne as these products increase insulin production and other growth factors in the human body, which in turn contribute to aching breakouts. According to a journal, children and adults aged between 7 to 30 years who consume more dairy products have a 25% higher risk of having acne than those who skip the dairy products entirely. One person can handle dairy pretty well, while others can face severe consequences, so its reaction varies from body to body.
4- Eat Excess Amount Healthy Nuts
Nuts like almonds and walnuts have a greater quantity of omega-3 fatty acids, which are very helpful against body inflammation. In addition, nuts also have a significant amount of zinc, which is anti-inflammatory and fights against bacteria that cause acne and decrease sebum production.
5- Do Not Overeat Fried Foods
You should limit unhealthy and unnatural fat products like baked and processed fried foods. They could trigger inflammation, but their extensive use can damage the working of your digestive system.
6- Consume More Food with Probiotics
Probiotics are also referred to as good bacteria. They also assist in decreasing inflammation to prevent acne, and when probiotics are mixed with the fermentation process may help to reduce growth factors found in milk.
Acne is a significant issue nowadays. It affects people of all ages, but it is primarily found in teenagers. It is not dangerous, but it can cause rashes and uneven skin. It can be caused by excessive oil and bacteria present in skin pores. It has no proper treatment, but appropriate cautions can prevent it. A good diet can also control it with a low glycemic index and high omega-3 fats.
It is best to keep an expert with you in your journey for better guidance. Book an appointment with the best skin specialist through Marham for more information.