Many professionals believe that there is no standard, specific diet because certain foods are good for certain people and not for others. So, try to adopt a balanced diet rich in fruits, vegetables, healthy proteins, and whole grains. Also, follow the tips below:
Eliminate Refined Sugar
The daily recommendation is to have a diet rich in fruits and vegetables. Refined carbohydrates and sweets, in general, should be avoided. That doesn’t mean that you’ll get pimples if you eat a cookie. It depends on how much you eat per day.
The big issue with sugar and other refined carbohydrates is that they have a high glycemic index, which raises blood sugar levels and releases more insulin into the bloodstream.
Insulin is a hormone that, in excess, can cause the sebaceous glands to produce more sebum than they usually would, also increasing the risk of acne.
Foods rich in refined carbohydrates that you should avoid in addition to white sugar are pasta, white rice, refined flours, and baked goods in general.
According to a study published in 2014 in The Journal of Clinical and Aesthetic Dermatology, chocolate can also promote the appearance of pimples and blackheads in some people. Still, surprisingly, in others, it does not. So it’s up to you to watch what happens to your skin when you eat chocolate and avoid overeating.
Beware Of Alcoholic Beverages
Most alcoholic beverages contain sugar. In addition to sugar increases the risk of acne, too much alcohol can cause problems such as dry skin and signs of premature aging.
Not only that, but alcoholic beverages can increase the oiliness of the skin, creating an environment conducive to the development of pimples and blackheads. On the other hand, dehydration caused by alcohol can also make inflammation and other skin problems worse.
According to a 2011 study published in the International Journal of Dermatology, drinking large amounts of alcohol, sleeping little, and being stressed are certain factors that contribute to the appearance of acne and aggravate the symptoms of existing blackheads and pimples.
So if you are going to drink, drink in moderation and consume a lot of water along with the alcoholic drink to reduce the effects of alcohol on your body and avoid acne.
Drink More Water
Considering that the body comprises more than 70% water, it is natural to consume water to improve metabolic processes.
Consuming plenty of fluids also helps to keep the skin hydrated, improve immune health and promote detoxification of the body. All this helps to prevent pimples and blackheads on the skin.
Data published in 2011 in the journal Dermato Endocrinology indicates that dry, dehydrated skin can lead to excessive sebum production, contributing to acne. Drinking water is a simple and safe weapon to keep your skin hydrated and prevent both this condition and other skin problems. Eight glasses of water a day is an adequate amount for most people.
Some Interesting Notes On Vitamins And Minerals
Researchers emphasize the importance of minerals zinc, vitamins A and E, antioxidants and omega 3, and certain supplements.
One of them published in the BioMed Research International Journal, several studies point out the importance of zinc in preventing and treating acne. Low levels of zinc were associated with more severe cases of acne, as it helps regulate metabolism and hormone levels.
Another study published in 2010 in the scientific journal Dermatologic Clinics indicates that zinc reduces the severity of acne and that the mineral is essential for the skin’s health in general.
Foods rich in zinc are pumpkin seeds, cashews, meat, turkey, quinoa, seafood such as oysters and crab, and lentils.
Vitamin A And E
Likewise, low levels of vitamins A and E would be linked to severe cases of acne, according to the study published in the Journal of Cutaneous and Ocular Toxicology. It is recommended to increase the consumption of these vitamins, but your doctor must advise the dose due to possible intoxication.
Other vitamins that help treat acne include B vitamins and vitamin D.
Foods That Cause Pimples And Blackheads
In addition to the high-glycemic refined carbohydrates mentioned above, the following foods are linked to the onset or worsening of acne symptoms:
- Refined Carbohydrates: These were mentioned above. Its high glycemic index can contribute to the formation of sebum and the clogging of pores. Learn why, in addition to this reason for the skin, you should stay away from simple (refined) carbohydrates and prefer complex (whole) carbohydrates.
- Dairy (although stick to yogurts): Cow’s milk can increase levels of inflammation, leading to acne, as well as increasing insulin levels, which cause sebaceous secretions in the skin. On the other hand, yogurts, despite being derived from milk, when consumed in moderation, provide essential probiotics for the immune system, which is also necessary to fight pimples and blackheads caused by microorganisms;
- Products rich in saturated and trans fats: Fatty foods are, for many, the main foods that cause pimples and blackheads due to the oil they produce on the skin. These foods are fried products such as chips and chips, bacon, and many industrialized products.