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Acne, also called acne vulgaris, is a common skin condition. According to the American Academy of Dermatology (AAD), it is the most common skin condition in the United States. Approximately 9.8% of people in the world struggle with acne worldwide.
Here’s what happens: dead skin cells, dirt, and oil (sebum) clog the pores on your skin (hair follicles). This creates an environment where bacteria grows, leading to inflammation and forming pimples, blackheads, and whiteheads.
Acne is typically associated with the onset of puberty when the sebaceous (oil) glands are activated in teenagers and young adults. However, it can affect anyone of any race and age. In many women, it can be persistent. The worst part is that it shows up when you least expect it, making you self-conscious. Sometimes, they leave scars on your face and other visible areas on your body locations. In severe cases, they can affect your confidence and make you feel awful, anxious, or depressed.
Now, let’s look through this article to learn more about the best acne spot treatment and anti-acne diet meal plan options.
What Causes Acne?
Understanding the cause helps you to find the best spot treatment for acne.
Now, the tiny pores on the surface of your skin are called hair follicles. They are connected to glands that produce oil called sebaceous glands located under the skin. These glands produce oily sebum, which moisturizes your skin and stops it from drying. Sometimes, these glands produce excess sebum, dead skin cells build up, and bacteria grow in the pores.
Acne develops when excess oil mixes with dead skin cells, forming a plug in the hair follicle. The bacteria that causes acne, Propionibacterium acnes (P. acnes), thrives in these clogged pores, leading to inflammation.
How Does Diet Affect The Skin?
Your diet plays a crucial role in skin health. Certain foods have been linked to acne outbreaks because of their high glycemic index (GI) and low glycemic load (GL). Foods high in refined carbohydrates and sugars spike blood sugar levels.
As blood sugar increases, your body releases an adrenal hormone called insulin-like growth factor 1 (IGF-1). Over secretion of IGF-1 stimulates your sebaceous (oil) glands to produce more sebum. Excess oil production triggers inflammation, both of which contribute to acne development.
What Are the Different Types of Acne?
There are several types of acne lesions. They differ in their appearance and the level of severity. The different types of acne are:
- Whiteheads: These are some of the most common acne lesions. They are also called closed comedones – a small, closed bump that is whitish or looks like your flesh. A whitehead forms when excess oil and dead skin cells build up and plug hair follicles.
- Blackheads: They are also called open comedones—open pores that look black on the skin’s surface. A blackhead forms when hair follicles are clogged with oil and dead skin cells. The clogged follicles open up at the surface of the skin. They look black because the oxygen in the air discolors the sebum, not because of the dirt.
- Papules: These are small, red, tender, slightly elevated bumps on the skin. They are usually tender when you touch them. They occur when inflamed or infected hair follicles develop, but there is no pus in them.
- Pustules or pimples: Like pastules, pustules are small and red. The difference is that pustules are filled with white or yellowish pus, usually seen at the tips of the lesions.
- Nodules: These are large, solid, and painful bumps. They usually develop deep within, not beneath the surface of your skin. It does not contain pus.
- Cystic acne: Cysts are similar to nodules—large, solid, and painful—but they are a more severe type of acne. They are usually filled with pus.
What are the Symptoms of Acne?
Acne can appear anywhere on your body. However, you may notice more breakouts on your face, neck, forehead, chest, upper back, and shoulders. The symptoms vary depending on how severe the acne is. Some of these symptoms include:
- Pain and tenderness
- Closed or open plugged pores
- Small red, tender bumps
- Pus at the tips of the breakout
- Rough, uneven skin texture
- Skin discoloration (hyperpigmentation)
- Dark patches or spots on the skin
- Scarring
- Swelling and inflammation
What Are the Risk Factors for Developing Acne?
Several risk factors not only contribute to acne but also worsen it. Some of these include:
- Hormonal changes: During puberty, the level of androgen hormones suddenly increases. This enlarges the sebaceous glands and causes them to produce more sebum, leading to clogged pores. Most women also experience breakouts due to hormonal imbalance at different points during their menstrual cycle and pregnancy.
- Genetics: If you have a family history of acne, you are more likely to develop it. Some gene variants can be inherited, and they play a role in sebum production, how the sebaceous glands function, inflammation, and the development of acne.
- Age: Acne can occur at any age. However, it occurs mainly in teenagers and young adults.
- Diet: The kind of food you eat influences your skin health. Studies show that eating processed foods can make acne worse.
- Stress: As stress levels increase, your body produces more cortisol and adrenaline, which triggers breakouts. Poor sleeping patterns can also contribute to elevated stress levels.
- Underlying diseases like Polycystic ovarian syndrome (PCOS): The leading cause of PCOS and other endocrine conditions is hormonal imbalance. One of the symptoms of these hormonal disorders is acne. The increase in androgen levels in women with PCOS is the reason for the sudden acne breakout.
- Certain medications: Medications like lithium, birth control pills, anticonvulsants, corticosteroids, or hormonal drugs cause side effects like acne.
Foods to Avoid
Certain foods contribute to acne and are harmful to your overall skin health. They stimulate the hormones that can cause excess oil to be secreted by your oil glands. While you may enjoy these foods, you may need to be mindful of how much you consume or avoid them completely.
Some of these foods include:
Dairy Products
Consuming dairy products like milk, cheese, ice cream, and yogurt can worsen acne. When your body digests the whey and casein in milk, it releases insulin-like growth factor 1 (IGF-1), similar to insulin. This hormone stimulates the production of excess oil glands.
Another reason why you may have acne breakouts is that you are lactose intolerant. Lactose is the natural sugar in milk, but some people cannot digest it. If you fall into this category, you may be allergic to lactose or have a sensitivity to lactose.
Foods that have a High Glycemic Index (GI) and Low Glycemic Load (GL)
Foods that fall into this category spike insulin levels increase oil production, and contribute to inflammation
The glycemic index (GI) is measured by how much a food can increase blood sugar levels. The higher the glycemic index, the greater the effect on blood sugar levels. The glycemic load (GL) refers to the carbohydrate consumed per food portion in grams multiplied by the glycemic index.
According to the American Diabetes Association, some foods that have a high GI and low GL include:
- Bread, especially white bread and bagels
- Starchy vegetables, e.g. potatoes
- Enriched pasta, such as rice-based pasta
- Rice, especially white rice
- Cereals like instant oatmeal, sweetened breakfast cereals – corn flakes
- Fried foods, e.g., french fries
- Pastries and other baked foods, e.g., cake, doughnuts, croissants, muffins, cookies
- Snacks, e.g., chips, pretzels, popcorn, chocolates
- Sugary beverages, e.g., sodas, energy drinks, and fruit juices with artificial sweeteners
Which Foods Might Improve Acne?
While some foods worsen acne, others nourish your skin and improve acne. Skin-friendly foods you can add to your anti-acne diet are:
- Pumpkin: This vegetable contains carotenoids – the compounds that give plants their yellowish or reddish color. They aid the production of collagen and elastin, which prevent your skin from aging. They protect the skin from the effects of UV rays and inflammation.
- Berries: Raspberries, blueberries, strawberries, grapes, and blackcurrants contain a polyphenol called resveratrol. Resveratrol has anti-inflammatory properties that prevent skin aging and protect skin cells against UV radiation and photoaging.
- Nuts: Chestnuts, walnuts, hazelnuts, pecans, and almonds are rich in vitamin E and antioxidants. They help to reduce skin inflammation.
- Tomatoes: Tomatoes contain beta-carotene, vitamin C, and lycopene, which are potent antioxidants. They boost hydration and improve the skin’s radiance and overall appearance.
- Whole grains: Healthy grains like brown rice and quinoa contain silicon and have a low glycemic index. They rejuvenate the skin and reduce the appearance of wrinkles and fine lines.
- Green tea: Green tea contains polyphenols, which have anti-inflammatory benefits.
- Legumes: Legumes like beans, peas, and lentils contain minerals like silicon, selenium, zinc, and copper. They repair skin damage caused by acne and inflammation and increase skin elasticity.
- Sweet potatoes: These fibers are filled with beta-carotene, a vitamin A derivative. They boost your immune system and are known for their antioxidant activity. The growth of healthy skin cells results in a more even-toned complexion.
- Lean proteins: Beef and turkey, which have healthy fats, are rich sources of zinc. Zinc helps regulate oil production in the sebaceous glands.
- Dark, green vegetables: Leafy vegetables like kale and spinach have a high fiber content. These nutrients also prevent hyperpigmentation and support clear skin.
- Fatty fish: Salmon, mackerel, and other fatty fish are some of the best anti-acne diet foods. They are packed with omega-3 fatty acids that reduce inflammation.
- Carrots: They contain good amounts of beta-carotene and silicon. They have a brightening effect on the skin.
Beauty supplements also come in handy in dealing with the inflammation and hormonal balance that leads to acne.
General Tips for Treating Acne
Curating an anti-acne diet meal plan can be beneficial to your skin health. While it is an effective way to manage acne, there are other treatments and ways to treat it. Here are some general tips that can support your skincare routine:
- Use a gentle, non-comedogenic cleanser: Choose a cleanser that penetrates your pores to remove excess oil and dirt and is gentle on your skin. This will help unclog your pores without stripping your skin of its natural oils. Wash your face twice daily.
- Apply a topical treatment: Some of the best spot treatment for acne are over-the-counter (OTC) medications in the form of gels, soaps, creams, and lotions. They contain active ingredients like benzoyl peroxide, salicylic acid, and retinoids, which target lesions and prevent new ones from forming. Benzoyl peroxide kills the bacteria that causes acne and dries out existing pimples. Salicylic acid exfoliates the skin and prevents the pores from clogging with dead skin cells. Retinoids like Adapalene (Differin) unclog the pores and prevent whiteheads and blackheads.
- Avoid harsh facial products: Facial scrubs and other products that contain alcohol can irritate your skin and trigger breakouts. Do not scrub your face.
- Choose your makeup products carefully. There is a wide range of products for sensitive skin. Avoid oil-based products. Ensure that you remove makeup before sleeping.
- Stress management: Like we mentioned earlier, an increase in the production of stress hormones, cortisol, and adrenaline triggers breakouts. Relaxation techniques like yoga, meditation, or deep breathing exercises can help you unwind.
- Get enough sleep: Aim for 7-8 hours every night for optimal skin health. This will also help reduce stress levels.
- Stay hydrated: Drinking lots of water is one of the best things you can do to clear your skin. Try to drink eight glasses, about two liters, daily.
- Limit intake of processed foods: Studies show dairy products, fatty food, processed carbs, and sugary beverages. Instead, eat a balanced diet with whole foods such as fruits, vegetables, lean protein, and healthy fats. Anti-acne diet foods like berries, nuts, tomatoes, and blueberries can help to control acne.
- Wash your bedding: Your bedsheets and pillowcases touch your face and skin, so you must wash them regularly to prevent the transfer of bacteria and oils.
- Wash your hands regularly: Do this often, especially before applying lotions, creams, or makeup on your skin.
- Avoid touching your face: Do not pick on or squeeze the pimples. Doing so can cause further inflammation, swelling, scarring, and the spread of bacterial infections. Also, do not scrub your skin.
- Ensure your hair is clean: Your hair usually has sebum and skin residue. So, you must wash your hair regularly to prevent it from touching your face. Avoid using oily hair products.
- Clean your phone regularly: Keep your mobile phone away from your face as often as possible. It usually has sebum residue and dead skin cells, which can trigger acne.
- Avoid tight outfits. Loose, light clothing made of materials like cotton allows your skin to breathe. If you wear headbands, caps, and scarves, you must wash them regularly.
- Clean your glasses regularly: If you use glasses, you must clean them as often as possible. They can easily be breeding grounds for bacteria because they collect sebum and skin residue.
Frequently Asked Questions
If you want your skin to be clearer, you must stay hydrated. Drink at least 2 liters of water throughout the day. You can also incorporate green tea into your routine. Green teas contain antioxidants and possess anti-inflammatory properties that can help reduce acne.
If you want to clear pimples fast, you can consider spot treatments. The best spot treatments for acne contain benzoyl peroxide or salicylic acid. These active ingredients target lesions, dry them out and prevent new ones from forming. All you need to do is apply them directly to the spots. However, you need to use these products with caution. They can dry out your skin and irritate your skin if you overuse them.
Berries, especially blueberries and raspberries, are fruit choices that are good for acne. They are not only enjoyable and filled with flavor, but they are also packed with antioxidants and vitamin C. They help fight inflammation and reduce acne, making your skin clearer. Other fruits you can incorporate into your diet if you have acne are citrus fruits, kiwi, and papaya.
hey, i was wondering if you could dive deeper into how exactly dairy products affect acne? i’ve heard so many things, but your take seems legit, Vitamins For Woman.
not the OP, but cutting out dairy made a huge difference for me. dairy triggers more oil production which might clog pores more.
idk, I read somewhere that the whole dairy and acne thing ain’t as straightforward as ppl make it seem. Got any real evidence to back it up?
interesting points on high GI foods. got any studies or just general advice Vitamins For Woman?
so if i eat a donut but think really positive thoughts while eating it, will it still cause acne? asking for a friend 😉
Ah yes, another ‘eat this, not that’ for clear skin. Because, clearly, acne has never seen an avocado it didn’t like.
Ever considered that maybe acne is just skin trying to communicate in braille? No? Just me then.
All these claims about diet affecting acne and yet so little solid evidence. Wonder when we’ll get some real studies on this.
always thought chocolate was bad for acne, but guess it’s more about that sugar spike, huh?
Interesting article, Vitamins For Woman. But isn’t it a bit oversimplified? Skin health is way more complex than just avoiding certain foods.
True, but it’s a good starting point for people looking to make changes. Not everyone can afford a dermatologist.
[…] tailoring your diet to incorporate anti-inflammatory foods and prebiotics, there are other ways to manage acne. While improving what you eat can make a difference, lifestyle habits and certain supplements can […]