"The doctor of the future will no longer treat the human frame with drugs but rather will cure and prevent disease with nutrition"

Thomas Edison
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The link between acne and diet

The link between acne and diet has long been debated. A recent review of 50 years of clinical studies indicates that there is a link between diet and acne. Acne is caused by the skin producing too much sebum and a build up of dead skin cells which leads to a clogging of the pores leading to infection.  Acne is a very debilitating condition for sufferers leading to depression, anxiety and low self esteem.

About 25-30% of all people between the ages of 25-44 have some form of active acne.  So the idea that acne is only a problem for teens is yet another myth!

Eating high Glycemic Index foods, foods that are absorbed into the bloodstream quickly is thought to have a direct effect on the severity of acne because of the hormonal fluctuations that are triggered. Glycemic index uses a scale of 0-100 with higher values given to foods that cause the most rapid rise in blood sugar. High glycemic foods cause the body to produce more sebum making acne worse eg bagels, chips, sugary foods etc.

The medical community can no longer dismiss the use of dietary protocols to help acne suffers. Each acne sufferer should be treated individually as each case is unique and may require a different protocol.

Foods to include in the diet

  • Eat a high fibre diet. This is important for keeping the colon clean and ridding the body of toxins. Wholegrains including bulgur wheat, quinoa, oats and brown rice contain plenty of B vitamins and also supply serotonin producing carbohydrates that do not spike blood sugar levels. They also contain plenty of healthy fibre.
  • Increase your intake of raw foods. The more natural raw foods consumed, the faster the skin will clear and heal, especially include raw foods that contain oxalic acid which has been shown to reduce sebum e.g. almonds, beets, cashews, beets and rhubarb.
  • Eat up to 4 portions of fruit a day. This is always good for the skin because of the nutritional value and water content of the fruit. Some of the more beneficial fruits for acne are:
    • Strawberries contain a lot of phytonutrients that are anti-inflammatory and regulate blood sugar. The polyphenols are thought to be important in the blood sugar related benefit. Be careful to buy organic strawberries as non-organic can contain a lot of pesticide residues.
    • Blueberries are also very good for improving the skin and helping the kidneys because of the antioxidants they contain protecting against free radicals.
    • Pineapples are high in ascorbic acid which has been shown to helping in healing acne scars.  Ascorbic acid can benefit and brighten the skin. Pineapples also contain vitamin C which is good for increasing collagen production in the skin.  Healthy collagen production can result in more vibrant and younger looking skin.  It repairs damaged tissues in your skin.
  • Eat more foods rich in zinc including shellfish, soybeans, whole grains, sunflower seeds and a small amount of raw nuts daily. Zinc is an antibacterial agent and necessary element in the oil producing glands of the skin. A diet low in zinc may promote flare-ups.
  • Be sure your diet contains vitamins A, C, E which are antioxidants and help in removing free radicals from the body which cause inflammation. Vitamin A reduces the production of sebum and is very often found in conventional acne treatments. Sources are: green and yellow fruits and veg, apricots, asparagus, broccoli, carrots. Vitamin C sources: berries, citrus fruits and green vegetables. Vitamin E sources: vegetable oils (olive, soybean etc, dark green leafy veg, legumes, nuts and whole grains.
  • Be sure your diet contains essential fatty acids (flax-seed, walnuts, hemp seeds and dark green leafy veg). Essential fatty acids make hormone-like substances, prostaglandins, which play an important role in both enhancing and inhibiting the inflammatory response of the body, which we know is a common condition of acne.
  • Drink 8 glasses of water a day.

Foods to eliminate/reduce from the diet

  • Aim to avoid all forms of sugar. Sugar impairs the immune function and contains zero nutrients. In addition biopsies of individuals who have acne have shown their tissues glucose tolerance to be flawed.  Sugar promotes the growth of candida which may be a contributing factor to acne. It causes our adrenals to work harder increasing the stress load. The adrenals are glands which are responsible for releasing hormones during times of stress.
  • Eliminate all processed foods from the diet such as artificial sweeteners, preservatives, soft drinks, chocolate, fried foods, junk foods and white flour products like white bread, pastries cakes and pizza. Processed foods contain so few enzymes; they can result in damage to the skin and its collagen.  They also contain high levels of iodine, which is known to worsen acne.  These high glycaemic load foods increase levels of insulin increasing the production of the hormone testosterone which stimulates over production of sebum, inflammation and acne. Low GI foods like whole grains, lentils, fruit, brown rice, potatoes and root vegetables will help control surges in blood sugar reducing possible acne lesions.
  • Dairy is also thought to affect and aggravate acne because it contains insulin growth factor 1-hormone, DHT a by-product of testosterone and saturated fats which are thought to initiate acne. If reducing dairy make sure you are getting other sources of calcium.
  • Red meat is known to contain artificial hormones and steroids and there is concern that they may upset the natural hormonal balance in the body.
  • Caffeine increases the levels of stress hormones in the body, and it is thought to stimulate sebum production.  Caffeine can be found in cola, chocolate and fizzy drinks as well as coffee.

Always consult with your doctor before embarking on any treatment plan. And while your diet may not cause your acne, if you have a tendency towards acne a poor diet is much more likely to aggravate it or trigger it. You have nothing to lose by improving your diet for general wellbeing and you may be surprised the benefits it will bring to your skin.

Lifestyle Recommendations

  • Avoid wearing makeup but if you feel you must use cosmetics, use only natural, water based products. Do not use any oil-based formulas, and avoid any products containing harsh chemicals, dye or oils. Wash and dip makeup applicator brushes and sponges in alcohol after each use to avoid contamination.
  • Avoid wearing tight clothing like turtlenecks as friction makes pimples more likely to rupture.  Even using the telephone can exacerbate inflammation if you hold the receiver against your cheek for long periods.  Keep your hair away from your face to prevent excess oil and bacteria from being deposited on the skin.
  • If you must shave an area of skin affected by acne, using an electric razor may be beneficial.  When shaving with a blade, use a single-edge blade razor and always shave in the direction of hair growth.
  • As much as possible avoid stress. Stress can promote hormonal changes and cause flare-ups.  Many dermatologists recommend fifteen minutes of sunshine each day, regular exercise and sufficient sleep for people with acne.
  • Avoid the use of oral or topical steroids, which can aggravate acne.
  • Do not squeeze blemishes.  To do this is to risk increasing the inflammation by causing breaks in the skin in which harmful bacteria can lodge.  Do not touch the affected area unless your hands have been thoroughly cleaned.

 References

  1. Mayo Clinic. Acne Causes. October 2011.
  2. R. Reilly. Dailymail.co.uk. Milk and Sugar Foods DO increase the risk of acne, say researchers who looked at 50 years of research. February 2013.
  3. P. A. Bach. Prescription for Nutritional Healing.Fifth Edition. Penguin Group. 2010.

Posted on April 21, 2013 in News.

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