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Acne Diet

Acne vulgaris, or acne, is a common skin disorder that generally develops in adolescence and diminishes in adulthood. Teenage boys in particular can experience severe acne that may even lead to scarring. Acne can sometimes persist well into adulthood, plaguing both men and women into their thirties and forties. Acne can develop on the face, chest, buttocks, scalp, body, and back.

Literally hundreds of myths and old wives' tales exist concerning which foods you should eat or avoid for "curing" or preventing acne. Actually, no one food can cause or prevent acne. In fact, several people can follow the same diet and experience different epidermal reactions. This explains why one person may maintain a relatively healthy diet and still have acne while their friend scarfs down tons of fried foods, chocolate, and cheesy-greasy pizza but remains blemish-free. These significantly different outcomes occur because several factors determine whether or not you will develop acne. Diet alone is not a direct cause of acne, but if you are predisposed to develop acne, diet can aggravate its symptoms.

The Role of Diet

There is no known cure for acne, and it can be difficult to treat or prevent. The foods you eat may not be directly responsible for the development of your acne, but they can aggravate the condition. Basically, acne is an inflammatory response, and the types of food you consume influence the way your body responds to that inflammation.

The most startling evidence into the link between diet and acne is the suggestion that acne may be inflamed by a diet high in refined carbohydrates. Eating refined carbohydrates and sugars leads to a surge in your body's manufacturing of insulin and an insulin-like growth factor called IGF-1. In turn, this growth factor stimulates the production of male hormones (androgens) which encourage the skin to excrete large amounts of sebum. Sebum, or epidermal oil, is responsible for the multiplication of bacteria or fungus causing acne.

Foods To Eat

  • Fish: Certain fish such as halibut, salmon, tuna, and sardines can be very beneficial for the skin. These fish contain important Omega-3 fatty oils such as EPA and DHA that help improve the overall health of the skin. You may wish to consider taking supplemental fish oil capsules if your intake of fish is less than two servings a week.
  • Fresh Vegetables: The body needs about forty different vitamins and nutrients each day to repair and maintain cells. Eating a wide variety of raw organic vegetables helps ensure that the body receives adequate nutrition. A combination of fresh fish and organic or locally grown vegetables is likely to be the healthiest meal for people with acne.
  • Antioxidants: Antioxidants are powerful weapons for defending your skin. These nutrients neutralize free radicals developed through exposure to factors such as UV radiation from sunlight, dietary and product toxins, and environmental pollutants. A diet rich in antioxidant foods, such as fresh vegetables and all-natural dietary supplements, will help reduce acne.
  • Purified Water: Increase your intake of fresh water. Drink a glass or two of cold water first thing in the morning to aid in bowel movement. Drink 4 to 8 glasses of water per day, but more in hot weather. We recommend the Wellness Water purification systems available at GHC Health.

Foods to Avoid

  • Sugar: Refined sugars increase the body's production of insulin and can cause or aggravate acne. Reduce your intake of sweets such as cakes and candy, processed flour, fruit juices, baked goods, and trans or hydrogenated fats. Donuts, cookies, pastry, ice cream, pies, and other similar items should be restricted to the role of occasional treats.
  • Soft drinks: Sodas are a significant source of sugar. Just one small soft drink from a typical fast food restaurant can contribute as much as one tablespoon of sugar to your meal. In addition, the phosphorous and sodium found in colas dry the skin. Stick to water, herbal teas, and organic vegetable juices for meeting your hydration and health goals.
  • Nuts: Many nuts (such as Brazil nuts, walnuts, almonds, and filberts) can be aggravating to the skin. Peanuts and peanut butter may provoke acne in some individuals. If you want to eat nuts, limit your intake to small amounts and choose only raw and unprocessed nuts.
  • Dairy: Milk and dairy products (such as butter, ice cream, and cheese) contain high amounts of bovine hormones. The milk from most cows contains progesterone, 5-alpha reduced steroids, and other steroidal hormones. When these hormones are consumed, they can break down into dihydrotestestosterone (DHT)-a molecule contributing to the production of oil in sebaceous glands. Research indicates an association exists between milk consumption and incidences of acne, regardless of whether the milk is whole, low fat, or skim. For people suffering from moderate to severe acne, it may be helpful to significantly reduce milk products from the diet. Calcium supplements can help maintain levels of this essential mineral in the body. Furthermore, fermented soymilk, rice milk, almond milk, and especially raw, untreated, non-processed, non-homogenized, non-pasteurized fresh goat's milk can serve as nourishing alternatives to dairy milk. Incidentally, goat's milk is extremely similar physiologically to human breastmilk, which is ounce for ounce probably the most nutritious substance on Earth. Save the cow milk for calves, and treat your body to healthful organic foods that won't aggravate your acne!