home
Is there
anything more horrifying than waking up and discovering a hideous pimple on
your face? OK, I admit there are worse things in life. But when it comes to
everyday problems, acne can be really discouraging. Acne is caused by clogged
pores and the inflammation of the sebaceous glands and hair follicles. When the
glands in the skin produce too much sebum, the oil combines with dead skin cells, and pores become plugged. This creates blackheads
and whiteheads.
There is
a link between diet and acne—but it’s not what most people think it is. Many of
us grew up believing that chocolate and fried foods cause acne, but the real
dietary culprits are sugar and foods that promote inflammation. How exactly
does it happen? Loren Cordain, Ph.D., a professor of health and exercise
science at Colorado State University who has studied the link between foods and
acne, says that when you eat too many carbs (too often and in the wrong
proportions), your body makes more insulin, which increases production
of hormones known as androgens. High levels of androgens cause sebaceous
glands in the skin tosecrete more oil that becomes trapped inside the pores, so
skin appears shinier and pimples become plentiful. In other words, a diet
focused on refined carbohydrates (those in white breads, cookies and cake, and
even some salty snacks) sets off a hormonal cascade that causes excess oil
production in the skin, leading to clogged pores and pimples.
In one
recent randomized controlled trial published in The American Journal of
Clinical Nutrition, individuals with acne were assigned to either a diet
consisting of 25 percent protein and 45 percent low-glycemic-index
carbohydrates or to a Westernized diet rich in refined, sugary carbohydrates.
After 12 weeks, those following the experimental diet low in refined
carbohydrates experienced an improvement in their skin, as evidenced by a
decrease in “total and inflammatory lesion counts.” Their acne had improved
significantly compared to the control group.
My Beauty Diet includes all the nutrients you need for beautiful skin and avoids problem foods with lots of sugar and poor-quality fats. By
making a few modifications, you can create your own personal Anti-acne Diet. Follow it closely and
you should see improvements in your skin in about four weeks.
THE BEAUTY DIET RX
For Acne
*Avoid highly processed refined carbohydrates and sweet
foods. They
create a spike in blood sugar that sets off a series of hormonal changes that cause inflammation and acne.
*Identify any food allergies you might have. If you
have allergies or sensitivities, stay away from problem foods, which cause
inflammation. Keep in mind that you also might be allergic to topical
preparations you are using on your skin, including sunscreen or,
ironically, beauty products.
*Eat a high-fiber diet that includes lots of
fruits and vegetables, legumes, and whole grain breads and cereals. The
nutrients in whole, natural foods are so good for your skin; plus, these foods
do not promote inflammation.
*Add omega-3 fatty acids to your to diet help
combat inflammation. Acne may be caused by taking in too little omega-3 fats in
relation to omega-6 fats. Such an imbalance can cause inflammation, leading to
blocked pores that cause an overproduction of oil, according to researchers.
*Eat plenty of foods that contain beta-carotene. The body converts
beta-carotene into vitamin A, which is particularly beneficial to skin.
*Eat plenty of foods that contain zinc. This mineral has anti-inflammatory
properties and is very effective against acne. Good sources of zinc include
oysters, crab, turkey, wheat germ, tofu, and cashews and pumpkin seeds.
*Drink lots of water to help your body rid itself of toxins
that might otherwise contribute to skin flare-ups.
Note: Drugs prescribed for
acne include Accutane (isotretinoin) and Retin-A (tretinoin). These are
derivatives of vitamin A and should not be taken during pregnancy or if you are
planning on becoming pregnant because high doses of vitamin A can cause birth
defects.
BEYOND THE BEAUTY DIET
Lifestyle Tips for Gorgeous Skin
*Drink water, not alcohol. Drinking alcohol
contributes to aging skin by dilating small blood vessels in the skin and increasing
blood flow near the skin’s surface. Over time these blood vessels can become
permanently damaged, creating a flushed appearance and broken vessels on the
skin’s surface. Drinking water keeps you adequately hydrated and your skin moist and supple.
*Relax! Stress and worry cause frowning, and over
time the muscles in the face actually conform to that movement. Be aware of
your stress level and try to relax your facial muscles during the day. A good antaging
skin-care program should include meditation, yoga, gentle exercise, or other
relaxation techniques.
*Get your beauty rest. Lack of sleep shows up
on your face as puffiness, bags, and dark circles under your eyes. Most adults
need eight hours of sleep each night to feel refreshed in the morning.
BEAUTY MYTH
Vitamin E Helps Reduce Scars
Although vitamin E is the main lipid-soluble
antioxidant in the skin, further research is needed to prove its
effectiveness in reducing scars and stretch marks. One study looked at a randomized
group of 159 burn patients who were treated with topical vitamin E for four
months. After one year, scar thickness, alteration in graft size, range of
motion, and appearance of the scars were recorded. No beneficial effect of
vitamin E was seen in any of the patients. In another study, postsurgical patients
were given two ointments labeled A and B.
One of the ointments contained vitamin E, and the
other didn’t. Patients were instructed to apply each ointment on a separate
half of their scars twice a day for four weeks. The researchers concluded that not
only did the vitamin E have no beneficial effects on the scars; it actually
made matters worse as some patients experienced an allergic reaction to the
vitamin E. Bottom line: don’t depend on vitamin E creams to reduce the
appearance of scars and stretch marks.
Dairy and Acne
Many
people have asked me if dairy foods can cause acne. Here’s the lowdown:
Some researchers believe that iodine is what exacerbates acne, and dairy
products are a source of iodine. In addition, farmers give their cows
iodine-fortified feed and use sanitizing iodine solutions on cows’ udders and milking
equipment. Others believe that hormones in milk may be responsible for acne.
While research has revealed that drinking milk and consuming dairy products
from pregnant cows exposes us to hormones from the cows’ pregnancy, the amount
of hormones in the milk is minuscule compared to the amount produced in our
bodies, according to Greg Miller, Ph.D., a scientist with the National Dairy
Council. The dairy and acne link has not been substantiated in clinical
studies. If you suffer from regular acne flare-ups, it is most likely due to
other causes.
Topical Treatments
Many of
the foods discussed in this post can also be applied directly to your face. For
example, many people use yogurt as a face mask. I have read that applying fish
oil to your skin can be beneficial, but I have not tried this
personally— I don’t want my husband, David, to think I smell like a mermaid!
Many
natural substances found in food are now being used in commercial cosmetics.
For example, dimethylaminoethanol, which is found in salmon, is used topically
to increase circulation. A modified version of vitamin C can be applied to the
skin, and of course medications containing vitamin A are used for acne and
other skin problems. I asked my friend Valerie, a skin specialist who owns the
Face Studio in New York City, for her recommendations regarding food and beautiful skin. You can read what she has to say in the “Expert Advice” section that
follows. If you are considering other topical treatments for your skin,
be sure to check out Dr. Aron Kressel’s advice in the second “Expert Advice”
section.
Related
posts:
Home
