Acne
Not all acne is created equal. There are two different types: non-inflammatory and inflammatory. The severity of the acne is based on a grading scale of 1-4. Grade 1 is mild whitehead and blackhead occurrence. Grade 2 is moderate breakouts of pustules and papules. Grade 3 is large amounts of inflammation and papules, pustules, and nodules. Grade 4 is the most severe with many nodules, cysts, pustules, papules, and acne occurring on multiple areas of the body. One of the most common causes of acne is insufficient water intake and a poor diet consisting of many refined grains, sugar, hydrogenated oils, and saturated or trans fats. Acne can be difficult to deal with because of the reoccurrence of pimples and redness, but proper diet can help alleviate these problems.
To help treat acne, it is important to consume foods that don’t spike blood sugar. Spikes in blood sugar will lead to insulin production which further leads to a surge of inflammation throughout the body. A low-glycemic index diet is optimal to reduce acne. Products with processed grains, flour, and added sugar should be avoided because they have a very high-glycemic index that increases blood sugar. Leafy green vegetables and lean proteins should be utilized here. There are many low glycemic vegetables, such as carrots, cauliflower, Brussel sprouts, broccoli, bell peppers, and artichokes to help add some variety when eating. Berries, cherries, apples, and kiwi are also perfect post-workout low-glycemic index fruits to help fight acne. Foods that contain healthy fats are also crucial to provide healthy skin. Salmon, walnuts, and chia seeds are great for incorporating omega-3 fatty acids into an acne free diet. Zinc-rich, high fiber, and vitamin A-rich foods are also beneficial to fight acne. Lamb, pumpkin seeds, and chicken are high in zinc, fruits and vegetables are high in fiber, and spinach and carrots are rich in vitamin A.
Intermittent fasting may be another method to help fight acne because it normalizes insulin levels to help normalize sebaceous glands as well. Portion control can also help with blood sugar levels. Large meals cause large spikes in insulin, so by reducing the portion size, this helps reduce the spikes in blood sugar. To keep blood sugar levels lower, a low carbohydrate diet may be beneficial. A diet consisting of about 40% protein, 30% fat, and 30% carbohydrates may help reduce acne. In addition to healthy eating, remember to drink water and get enough sleep each night.