Anti-Acne Diet: Healthy Tummy, Healthy Skin

Many of us tend to struggle with the idea of getting rid of your acne or pimples completely. This is something that mainly annoys growing teenagers that need a proper fix. But the people facing issues with acne are not all teenagers, many adults find themselves stuck in this situation as well. The chances of being successful by using acne treatment in Malaysia are very minor.

As a matter of fact, there is actually no proper solution available for this particular issue or any adequate acne treatment to be found around Malaysia. But many people fail to realize that not all the causes of acne are caused by the environment. Many people are quick to blame the weather or the pollution or even their own hormones itself, and they tend to make amends with this fact. But, it is a proven fact that unhealthy eating may very easily be a primary cause of acne if you are not taking care of your diet and of what that goes into your tummy.

For the ones that are unaware of this, Acne is actually a skin condition that causes different sorts of bumps to form on the surface of your skin. These bumps include blemishes such as whiteheads, blackheads, as well as pimples. Acne occurs when your skin’s pores gets clogged with dead skin and oil. Acne is mainly common in between older children and teens going through puberty, when your hormones cause the body’s oil glands to produce even more oil.

Several studies have suggested that following a healthy diet can help you in preventing and treating acne. Specifically, foods which are rich in the following nutrients are linked to lowering the levels of acne such as complex carbohydrates, zinc, vitamins A and E, omega 3 fatty acids, and antioxidants.

WHAT CAUSES ACNE? To properly understand how acne may develop, it can help to understand more about your skin first, the skin’s surface is covered in small holes that connect to your oil glands, or sebaceous glands, which is beneath your skin. These specific holes are called pores. The oil glands tend to produce an oily liquid called sebum. Your oil glands will send sebum up to the skin’s surface through a thin channel called follicles. The oil helps get rid of the dead skin cells by carrying them through the follicle up to the surface of the skin. A thin piece of hair will also grow up through that same follicle. Acne occurs when the skin’s pores are clogged up with dead skin cells, excess oil, and often bacteria. During puberty, your hormones often cause the oil glands to produce excessive oil, which increases the chances and possibilities of developing acnes.

HOW DOES DIET AFFECT YOUR SKIN?
One thing that can most certainly affect your skin is your diet. Certain foods may tend to raise your blood sugar more quickly than the others. When your blood sugar rises very quickly, it may cause the body to release a hormone called insulin. Having an excessive amount of insulin in your blood may cause your oil glands to produce even more oil, increasing your risks of getting acne. There are certain foods that may possibly trigger the spikes in your insulin levels which include pasta, white rice, white bread and also sugar.

Because of their insulin producing effects, these foods are often considered to be high glycemic carbohydrates. This means that they are made up of simple sugars. Chocolate is also believed by many people to worsen acne, but it does not seem to affect all people, according to a study published a while ago. Other researchers have also studied the connections between the so called Western diet or the standard American diet and acne. This type of diet is mostly heavily based on high glycemic carbohydrates, dairy, saturated fats and also trans fats. According to another research reported in a journal, these kinds of foods tend to stimulate the extra production of hormones that may cause the excess oil to be created and secreted by your oil glands. They have also found out that a Western diet is linked to even greater inflammation, which may also tend to contribute to worse acne problems.

WHAT TYPES OF FOODS MAY HELP REDUCE YOUR ACNE?
When you tend to eat low glycemic foods made up of complex carbohydrates, this may reduce your risk of developing acne. Complex carbohydrates are something that are often found in the following foods such as whole grains, legumes, unprocessed fruits and also of course, vegetables. Foods that contain the following ingredients are also considered to be even more beneficial for your skin because they help you in reducing the inflammation such as the mineral zinc, vitamin and E, and certain chemicals that are called antioxidants.

Some skin friendly food choices may also include yellow and also orange fruits and even vegetables such as carrots, apricots, and even sweet potatoes, spinach and also some other dark green and leafy vegetables, tomatoes, blueberries, whole wheat bread, certain brown rice, quinoa, turkey, pumpkin seeds, beans, peas, and lentils, salmon, mackerel, as well as some other kinds of fatty fish, and finally nuts. But, you need to keep in mind that everyone’s body type is different and varies from person to person, and some people also find that they get more acne when they tend to eat certain kinds of foods. Under your doctor’s supervision, it may prove to be helpful to experiment with your diet and to see what works the best for you and what may possibly alter your skin’s condition. Always remember to take into account that any food allergies and also sensitivities you may possibly have when you are planning your next diet.

PUTTING TOGETHER AN ANTI-ACNE DIET
With so much of uncertainty surrounding the effects of the diet on your skin as well as acne, it can be hard to know which foods to consume and which to avoid. Also, certain diet plans and also food types may work for some people but not for the others. Keeping a food diary with you can help a person to identify and confirm for your own record as to which food does trigger or worsen your acne breakouts. Log every meal and snack and also record the type and the severity of your acne symptoms that develop each of those days.

A person should do this for at least a few weeks or possibly longer and bring along the diary to an appointment with your doctor or your dermatologist. The doctor may possibly help you to find links the between the timing of your breakouts and the entries in the food diary. They can also provide you with advice regarding your dietary changes. When you are changing your diet, it is crucial for you to be patient. According to certain studies that were conducted, it may often take up to 12 weeks for a dietary change to manifest a noticeable effect on the skin.

BASIC TIPS FOR TREATING ACNE
You are always open to a variety of over the counter options and prescription medications are available. A doctor may advise you on an appropriate course of treatment, which will depend on the severity of your symptoms. For the people with severe acne, the doctor may also refer you or any other individual to a dermatologist. A few of the general tips for managing acne includes ensuring that you wash the skin and also your face twice a day and after sweating or playing any kind of sports, washing your hair, especially if you have oily hair, with proper shampoo on a regular basis, using gentle and oil free skin care products and even cosmetics, avoiding picking, scratching, or touching your pimples.

And also avoid prolonged and direct exposure to the sun. According to the certain studies, a person should also consider the relationship between your stress levels and your acne. Stress causes your body to produce excess amounts of a hormone called androgen, which then stimulates the sebaceous glands in the skin. They then produce additional oil, and this may also cause acne. Acne can also affect a person's self-esteem and even lead to depression, especially in teenagers and young adults. It is recommend that taking the acne seriously and focusing on the importance of managing stress and watching for the signs of depression.

Thank you.