Feeling our best is, well, the best but it’s even better when that feeling shows. We can eat healthy every meal, work out regularly, even take the right supplements but when that hard work doesn’t show it can be discouraging. Muscles can bulge and we can tone up, but skin acne may ruin the appearance of our efforts. Even as adults acne can rear its ugly head and it can even happen at the drop of a hat. A glowing skin diet is the answer that will solve acne problems and make that great feeling you have on the inside show even more on the outside.
When people think of acne, they think pimples, but it’s so much more. The American Association of Dermatology defines acne as a medical skin condition in which our pores become clogged by dead skin cells and sebum (oil). The oil gets there when our bodies produce too much oil. The dead skin cells stick to the oil and clump together in our pores attracting bacteria. Those clumps and bacteria cause inflammation and are most noticeable in the form of pimples and redness. While skin care lines and medicines claim to fix the issue, they really just mask the problem. Instead, a glowing skin diet will give you beautiful skin and get rid of acne altogether.
Dairy is important as it has many nutrients that are very important to a healthy lifestyle. However, science has shown us that over consuming milk is not good for us in many different ways.
The Glycemic Index assigns foods a number based on a scale, of how much they increase our blood glucose levels. Processed foods, sugary foods and starchy foods like white potatoes, white rice, and white bread have a high glycemic index. When we consume too many foods with a high glycemic index our bodies begin to produce excessive amounts of insulin to take care of our blood sugar levels. Insulin is considered to be a “master hormone” that controls other hormones in the body. One hormone insulin controls is androgen, which increases sebum (oil production) in our skin.
Overeating comes with many different side effects that we all want to avoid but in this case, acne is the one. While there is no need to count calories to avoid acne and a diet overhaul may not be necessary either. But overeating, especially high-glycemic foods will directly affect your skin. One of the challenges there is that portion size is commonly oversized. Simply pay attention to how much you’re eating and listen to your body. When your body has had its fill, stop eating.
It is impossible to avoid all fats and oils in foods, in fact, there are some you don’t want to avoid like fats in avocados. While there is not enough guacamole in the world to satisfy my taste, it’s still important to keep an eye on the amounts we do eat. Fatty/oily foods are used by our bodies to create sebum. Sebum, in certain amounts, is fine and even healthy by keeping our skin moist, plush and hydrated. However, at high levels, sebum will cause acne so moderation is key.
Since acne is an inflammatory skin condition, consuming health supplements that fight inflammation is a good idea. Omega 3’s are a great way to keep acne at bay and can be found in some foods but fish oil is the best source. Omega-3 fatty acid is one of those fatty acids that we don’t want to avoid in our diet. Not only will it help with acne, it will also help with muscle activity, digestion, fertility, cell-division, and growth.
Another way to naturally avoid inflammation is through the consumption of antioxidants. Through studies with participants who suffer from skin acne regularly, the levels of antioxidants were found to be low. To solve that issue, a diet high in rich, colorful fruits and vegetables will work. Another way is to use topical antioxidants directly on the skin like green tea.
The health of the gut directly affects our overall health. Studies have shown that when we suffer from inflammatory bowel disorders, bacterial overgrowth and/or abnormal bowel movements, our entire body suffers. In fact, an overgrowth of intestinal bacteria will cause skin acne. It makes sense that when our body cannot properly absorb nutrients or filter out toxins, it will show in our skin. To fix this issue, put good in and you will get good out. Make it part of your daily routine to take probiotics and consume enough fiber through fruits and veggies.
Water will never be considered to be a bad addition to your diet. Water keeps us hydrated, flushes out waste, and boosts our immune system. Water also keeps our skin hydrated and healthy. Drink water, all day long. If you find it’s hard to drink enough water, bring a gallon with you everywhere and make it a point to finish it by the end of the day.