PT Health Life – Acne is closely related to daily diet. Regularly consuming the following 5 foods will increase the risk of acne or make acne more serious…
1. Dairy products
Many studies have found a link between dairy products and the severity of acne in adolescents. Specifically, young people who regularly consume milk or dairy products (butter, cream, cheese, yogurt, condensed milk…) are 4 times more likely to get acne .
Milk is known to increase insulin levels, which can worsen acne. Milk also contains amino acids that stimulate the liver to produce more IGF-1 (insulin-like growth factor – 1), which is linked to the development of acne.
2. Refined grains
When eating foods such as white rice, white bread, cakes…, blood sugar levels increase rapidly, causing insulin levels to also increase to help move sugar out of the blood to the cells. However, high insulin levels are not good for people with acne .
Insulin makes androgens more active and increases the growth factor IGF-1, which contributes to acne development by making skin cells grow faster and promoting sebum production.
3. Sugar
Eating a lot of sugar is one of the common causes of acne. When blood sugar increases, insulin spikes to bring glucose into cells. An increase in insulin leads to increased secretion of androgens, so the body produces more oil, causing inflammation. These are favorable factors for the development of acne.
4. Fast food
Fast foods like burgers, hot dogs, french fries, pizza, and soda can increase your risk of acne if eaten too often. These foods are high in calories, saturated fat and refined carbohydrates and can increase inflammation, causing excess oil and acne-causing bacteria on the skin.
5. Caffeine
Hormones in the body and skin health are closely related. Accordingly, consuming too much caffeine can lead to hormonal disorders, irritation or acne outbreaks. Caffeine can increase levels of the hormone cortisol.
Research shows that high stress cortisol levels lead to more acne-prone skin. Cortisol can also cause the skin to produce more sebum, or excess oil, which increases the likelihood of acne. Furthermore, caffeine can also interfere with sleep. Poor sleep or lack of sleep will cause the body to release more cortisol, affecting the skin and making acne worse.
Besides, caffeine is also a factor that causes insulin levels to spike, contributing to making acne worse. Research also shows that people with high insulin levels are more likely to have severe acne.
6. Foods you should use to limit acne
– Foods rich in omega-3 : Omega-3 has anti-inflammatory effects, limits oil secretion on the skin, helps maintain balance in skin cell membranes, and reduces the stimulation of acne-causing factors.
Adding omega-3 to your daily diet can help improve acne and keep your skin smoother and healthier. Some foods rich in omega-3 that you can add to your daily menu include salmon, mackerel, tuna, chia seeds, walnuts…
– Green tea: Green tea contains polyphenols that help reduce inflammation and reduce sebum production on the skin. In addition, green tea extract can also help reduce the severity of acne.
– Probiotics: Probiotics are good bacteria living in the intestinal tract that help promote a healthy intestine and balance the microflora, potentially reducing inflammation and reducing the risk of developing acne. You can supplement through yogurt, probiotic powder…
– Vitamins A, D, E and zinc: These nutrients can help boost immune health and are good for the skin, thereby helping to prevent and improve acne. You can supplement vitamins A, D, E and zinc through fruits and seafood.
