Acne, medically known as acne vulgaris, is one of the most common skin conditions affecting millions of teenagers and adults worldwide. Increase in excess sebum, hormones, bacteria and follicular epithelial cells; are among the factors that accelerate the formation of acne. In addition to these internal factors, environmental factors also cause acne formation. There are many scientific studies that support a close relationship between nutrition and acne.
Jennifer Burris, co-author of the Bulletin of the Academy of Nutrition and Dietetics, says in her research, a lot of observational and experimental evidence reveals the relationship between nutrition and acne. Likewise, dermatologist Loren Cordain specifically points out that diet has the most impact among environmental factors that cause acne.
When focusing on the relationship between acne and nutrition, which is widely covered in the literature, nutritional diversity and habits cause visible changes in the skin. For this reason, many people make changes in their diet to control the balance of nutrition and acne formation.
THE RELATIONSHIP BETWEEN ACNE AND NUTRITION
Recent studies focusing on the relationship between acne and diet suggest that a low-sugar, balanced diet; He points out that it is ideal for reducing acne inflammation and regulating hormone and therefore sebum levels. When following an anti-acne diet, attention to the following items increases the likelihood of positive effects at the same level:
1) DRINK MORE WATER!
Drinking as much water as the body needs during the day is one of the first rules of a healthy diet. Our body is 60 percent water, so we need to drink enough water throughout the day to optimize physical processes. In addition, drinking water plays a balancing role in terms of the amount of calories we need to take daily. Thirst and hunger are instincts that are often confused with thirst, so it is always necessary to prioritize drinking water when feeling hungry.
Water is the basis of a healthy and clean skin, so water should be consumed every day as much as the body needs.
2) AVOID SUGAR AS MUCH AS POSSIBLE!
The most important item on the nutrition list for acne is sugar. Since sugar is present in almost all the foods we consume throughout the day, it is necessary to be careful in order to keep the sugar level at the required level. It is necessary to keep the daily sugar intake at the required level for a healthy body, and avoid sweets containing refined carbohydrates and sugar.
Sugar is a food that can exacerbate acne, and it can also cause many health problems.
3) AVOID PROCESSED FOODS!
Processed foods contain more sugar, salt and fat than our bodies need. Therefore, a meal prepared at home with fresh ingredients will be much healthier than processed foods. A meal prepared with natural and healthy ingredients is the right choice for both body and skin health.
4) STAY AWAY FROM DAIRY PRODUCTS!
Many studies show a link between dairy products and the severity of acne in teens. The sugar content of milk and dairy products is quite high because lactose is a sugar just like glucose and fructose. Therefore, increased dairy product consumption may be directly proportional to the increased number of acne. In addition, dairy products, which are generous in terms of nutrients such as calcium and protein, may not always be the ideal protein source. The number of people living without knowing that they are lactose intolerant is also substantial.
Most doctors agree that consuming vegetables instead of animal products is much healthier for both your skin and other organs. In short, when dieting to prevent acne, milk and dairy products can be treated with a little distance.
5) CONSUME GREEN LEAFY VEGETABLES!
Trendy diets such as the alkaline diet aim to regulate the body's pH by consuming greater amounts of "alkaline foods" and reducing the intake of "acidic" foods. Beets, broccoli, cauliflower, celery, cucumber, cabbage, lettuce, onions, peas, peppers and spinach are among the vegetables most recommended for health by doctors. Vegetable consumption; It will help the skin to be clean, smooth and healthy.
6) CONSUME ANTIOXIDANT-RICH FRUITS!
Antioxidants help prevent cell damage by scavenging molecules called free radicals that cause damage to cells. As such, they are also of great importance for the skin. An antioxidant-rich diet can reduce mild to moderate acne because of this feature. Consuming strawberries, blueberries, blackberries, cherries and goji creates a delicious menu and suppresses the formation of acne.
7) PREFER DARK CHOCOLATE!
First of all, let's say that some studies have shown that eating chocolate increases the risk of acne formation, but this is not enough to prove that chocolate causes acne. At least, all scientific studies have not been able to reach a consensus on this issue by taking a common decision. Dark chocolate is the healthiest type of chocolate that can be consumed. The sugar content is relatively lower than other types of chocolate, and due to its type, it contains little or no milk. It is also very rich in zinc, which is one of the beneficial substances in the fight against acne.
8) CONSUME SHELLFISH!
Shellfish such as oysters are very rich in zinc. If the list of foods that are really good for acne is to be mentioned, it will be very useful to include them in this list. Most shellfish are sources of zinc and are beneficial for the skin.
9) EAT PUMPKIN SEEDS!
For the daily dose of zinc that should be in the anti-acne diet, pumpkin seeds are also a very useful alternative. It can be used as a snack or sprinkled on salads.
10) DRINK GREEN TEA!
It should not be neglected to include green tea, which is rich in polyphenols, in this diet. Polyphenol increases blood flow and oxygen in the skin. It also provides a positive effect in improving the general appearance, feeling and health of the body. Therefore, adding green tea to the diet to be prepared for acne will have many benefits for the skin.