If you are an acne sufferer, you have undoubtedly tried many different things to clear up your skin. Methods like acne masks, ointments, spot treatments, and medications can work, but sometimes they aren’t enough. Even proven natural solutions like apple cider vinegar and tea tree oil can miss some acne. But there is another treatment you should consider when seeking acne relief, and that is diet. And before you dismiss it as another fad that won’t work, take a look at the ways that diet really can play an integral part in eliminating your stubborn acne for good.
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The Diet that Gets You Acne-Free
An acne diet isn’t necessarily all about what you should eat. In fact, a lot of it has to do with what you should not eat. To understand what you need to cut out of your daily food intake, you need to understand how acne works.
Clogged-up pores lead to acne, and there are several things that lead to these clogged pores, including hormones, excess oil, excess dead skin, the application of makeup and other products, and sweat. Believe it or not, food can affect how much of these clogging agents are on your skin, whether it’s your face or body.
If you want to take control of what clogs your pores, diet might just be the key for you.
What exactly can I eat?
A Western Diet, otherwise known as an American Diet, contributes to acne. It’s basically the common foods people consume on a regular basis in first-world countries, especially in North America.
People who eat the food included in a Western Diet have a lot of the following:
- Saturated Fats,
Sugar and carbohydrates cause a spike in insulin, and higher a level of insulin has been shown to make the skin produce excess oil. Bad fats also trigger hormones that cause your skin to get more oily. And unfortunately, a higher amount of oil on your skin means a higher chance of acne forming. Also, higher insulin causes more inflammation, which contributes to acne and makes it harder to get rid of.
One of the best ways you can ensure that the way you’re eating works to help your acne is to stick with it. Although diet changes can be difficult, commitment and endurance will pay off big-time, in both your acne and general health. So even if it’s hard, adapting your life to a good acne diet is worth it!
To keep insulin and other hormones under control, make sure you eat a balanced diet that consists of whole grains, raw fruits and vegetables, and legumes.
Examples of these types of foods include:
- Brown rice,
- Yellow and orange vegetables,
- Whole wheat bread,
- Beans and lentils,
- Nuts and seeds,
- Salmon or other fish high in good fats.
These foods are high in the good vitamins, minerals, and antioxidants that keep hormones and insulin under control, leading to the clearer skin for you.
Maybe you don’t have acne yet, or maybe you’ve already gone through the steps to get rid of it. Whatever the case, the fact remains that you don’t want those nasty pimples on your face, ever. So how do you prevent them? Go here for the information you need.
Water plays a part
While food intake helps determine the amount of acne you have, water can also play a part. When you are dehydrated, toxins build up in your body and start to be excreted into your skin, making them clog easier and increasing inflammation. Your skin is also drier, which means there’s more dead skin available to clog everything up.
Water intake alone won’t necessarily get rid of all your acne, although it plays a big part. Make sure you get enough water while also eating the right foods and cutting the wrong ones out. Plus, adequate hydration will not only help with acne, but it also helps your entire body stay healthy!
So how much water should you drink? Well, make sure you get at least 8 glasses of it every single day. But be careful – the small amount of water naturally found in juice and soda doesn’t count! You’ll need pure, basic water to do the trick for acne.
The 5 Tips You Should Follow
When you’re trying to get rid of acne, really think about what you need to do to get the most success possible.
Here are 5 tips that can ensure you’re getting the most out of your acne diet:
- Don’t pick and choose: Even though it might be hard to cut out bad foods from your diet, getting rid of acne through food won’t really work if you only do it a little bit. Make sure you stop eating all of the foods that contribute to acne, and not just a few.
- Go for antioxidants: Antioxidants are known to help your skin stay younger-looking, but they also help with acne. When you eat foods rich in these antioxidants, they reduce levels of toxins in your cells and decrease inflammation.
- Consider a supplement: It can be hard sometimes to get an adequate amount of vitamins and minerals your body needs. Consider some supplements of vitamins and minerals to help give that extra boost needed to really make a difference. And don’t forget about Omega-3s. These essential fats you’ll find in fish have been linked to lower levels of acne and better cardiovascular health. But while supplements are great for you, remember not use them as a replacement for a healthy diet, and only something you take alongside a good acne diet.
- Get Zinc: The mineral Zinc isn’t just for sunscreen anymore – it’s also been shown to help with acne. You’ll find it in foods like pumpkin seeds, cashews, quinoa, lentils, and turkey.
- Cut sugar: Naturally-occurring sugar in healthy foods like fruit isn’t the kind you should be afraid of. To help get rid of acne, stay away from processed sugar that you find in candy, baked goods, white bread, and white pasta. Even things like maple sugar and granola bars can have too much refined sugar. Read labels and stick to fruit for your sugar fix.
Although food plays a part in acne, not every single thing you eat causes breakouts. If you want to know more about which foods do and don’t cause acne, click here.
Your Acne Diet Plan
Now that you know what helps with acne and what doesn’t, you can create the right diet plan for you. And planning is key, as your lifestyle and schedule can play a huge part in what you do and don’t eat.
Here are some things to make sure you think about:
- If you have food allergies, consider how you can meal-plan around them.
- If your busy schedule means you have to eat out frequently, research what restaurants and fast food places carry healthy options.
- Carry a water bottle with you to make sure you’re getting enough water.
- Bring healthy snacks with you to ensure you don’t get so hungry that you buy unhealthy vending machine food.
Some people are lucky enough to just have a few pimples, while others have a moderate case of them. Still, there are some with acne so severe it causes pain and a lot of redness. Luckily, there are solutions to fix the problem, even for the most severe of cases. Go here to find out more.
Get Rid of Your Acne in Just a Week
Healthy eating can help your acne faster than you think. In fact, you can see drastic results in only one week’s time.
For the fastest results possible, make sure you don’t give up, sticking to the very best acne-busting foods and cutting out every single thing that can contribute to more acne. Get the sleep you need to decrease stress on your body and drink enough water.
Also, don’t stop a good skin cleansing ritual just because you’ve started an acne diet, but instead use cleansing and diet together.
Some ways you can cleanse and diet include:
- Washing your face morning and night with either an oil-free cleanser or one containing acne-fighting ingredients like salicylic acid.
- For body acne, use a wash specifically made for acne and do it daily.
- Don’t forget to exfoliate to get rid of the pore-clogging dead skin.
- Moisturize with an oil-free moisturizer to keep everything adequately hydrated.
As you can see, diet plays a huge role in whether or not you form acne. Even if it ends up not being a cure-all, it absolutely contributes to clearer, more beautiful skin. Form a diet plan, stick to it, and watch your acne get better and better.
You can find further details of Acne here.