We hear all the time that diet is important for health. But most of my patients seem to forget it... Here I explain why you should take care of what you eat if you want radiant skin.
It seems difficult to make the connection between that one-liter juice on Sunday and a few grains. But it influences more than you think, and science helps us make the exact correlation.
We know that too much dairy causes acne. All dairy products (even low-fat or lactose-free products) contain a protein called whey protein. This molecule inflames the pores of your skin, and increases the oil you produce. On the other hand, cow's milk is rich in hormones, which also stimulate acne.
Sugars also do a lot of damage. When blood sugar spikes, your body produces a substance called IGF-1. This hormone goes directly to the sebum glands in your skin, and stimulates them to produce even more oil. In addition to having more oil, the glands in the skin become inflamed, and this causes those red breakouts.
In 2012, a group of Korean researchers analyzed the eating habits of 300 patients for 10 weeks. Those patients who ate without refined sugars showed a significant improvement in acne, even without treatment. There are many similar studies around the world: Australia, Turkey, India, the United States... Whenever patients reduced junk or sugary food, they saw a significant improvement in acne.
And there's another mechanism, recently studied, by which diet affects your face: The microbes in your gut. Who'd say? The bacteria you have in your gut determine how your entire body looks and feels. When you have a poor diet, the “bad” bacteria in your gut overgrow, causing inflammation and allergies throughout your body, including your skin. But when you eat well, you have more “good” bacteria. Lactobacillus and Bifidobacterium are two common probiotics (beneficial bacteria) that improve skin and acne through several mechanisms: they strengthen the intestine (and you have fewer allergies), reduce inflammation of the intestine and skin, increase molecules that reduce inflammation of breakouts, regulate fat , and strengthen the skin. Although a good diet is essential, certain probiotics taken can help you.
Emotions affect the bacteria in the gut, and incredibly, it seems that the bacteria in the gut…affect emotions! So researchers are paying close attention to the gut-brain-skin axis. Everything is connected.
But what are the foods that will make your skin look oily, dull, and break out?
- Artificial and refined sugars: chocolates, sweets, boxed cereals, sweet bread, cookies, ice cream, and desserts.
- Dairy (do not drink more than a liter of milk per week, nor cream/cheese more than three times a week)
- Saturated fats: fast food, fried food, junk food, chips, movie popcorn.
- Stay away from juices and sodas. That liter of juice you buy at the store? Contains 34 tablespoons of sugar. A can of soda contains 12 tablespoons.
Does this mean you can't eat dessert anymore? No way. Banning certain foods doesn't work. It makes us love them more, and it's a waste of time. Eat cake, desserts, and chocolates without guilt. But it is vital to have a balance. You can't eat sweet bread every day. Eat one or two a week, and on the rest of the days greatly increase your fruit and vegetable intake. Do you want a burger with fries? Enjoy it, every bite. But the next few days it would be better to eat chicken or vegetable broth, salmon or roast breast, and lots of vegetables.
On the contrary: there are foods that improve acne and leave your skin beautiful. Choose foods high in:
- Vitamin C.
The skin's best ally. Stimulates collagen production and protects against pollutants. You find it in abundance in citrus fruits, guavas, tomatoes, kiwi, peppers, strawberries, broccoli, cabbage, cauliflower, poblano chili, spinach, and kale. Remember to eat the whole fruit, not the juice.
- Prebiotics.
Prebiotics are things we can't digest, but they help probiotics (good bacteria) grow. What are the foods richest in prebiotics? All fruits and vegetables, garlic, onions, asparagus, barley, bananas, whole grains, apples, chicory root, leeks, jicama and seaweed. SVR SEBIACLEAR PROBIOCURE Zn CAPSULES They are ideal for oily and acne-prone skin due to their high content of probiotics (lactobacillus rhamnosus and bifidobacterium).
- Vitamins A and E.
They reduce inflammation of pimples, smooth the skin, and regulate fat production. Rich foods are pumpkins (the big ones from autumn), carrots, tomatoes, melon, mango, beef liver, fatty fish, eggs, almonds, vegetable oils (sunflower, avocado, soy, peanut), peanut butter (the latter with moderation: no more than three tablespoons per week). DUCRAY ANACAPS capsules contain Vitamin E and abundant minerals that strengthen hair.
- Vitamin D.
Vital for the proper functioning of the skin and its immune system. Abundant in fatty fish, such as trout, salmon, tuna and mackerel, as well as fish liver oils. Beef liver, egg yolk, and cheese contain small amounts of vitamin D. Mushrooms provide some vitamin D. SVR SENSIFINE PROBIOCURE D3 CAPSULES CAPSULES They are rich in vitamin D, as well as lactobacillus paracasei, which improve the skin's defenses and make it less reactive (ideal for people with rosacea or a tendency to redness)
- Antioxidants
They are molecules that neutralize toxins that damage your skin. There are many types, but foods typically rich in antioxidants are: fruits and vegetables, green tea, coffee (unsweetened!), dark chocolate, turmeric, beans (especially red beans), nuts, and green leaves. HELIOCARE ORAL CAPSULES are rich in Green Tea, a powerful antioxidant, while HELIOCARE 360° ORAL CAPSULES They contain vitamin C, E and prebiotics, and are ideal before sun exposure. IRALTONE FORTE CAPSULES version contains glutathione, a powerful antioxidant that helps keep hair strong.
- Zinc.
It is a mineral that reduces inflammation of breakouts and reduces redness. You can find it in seeds, almonds, lean beef, quinoa, lentils and seafood. ACM NOVOPHANE capsules contain high amounts of Zinc, as well as niacinamide, vitamin E and C, and antioxidants.
- Fiber.
It seems that fiber regulates blood sugar, and therefore improves the skin. Try oats, beans, apples, and carrots.
- Borage: It is a plant (more common in Europe) that is used to season food. Due to its large amount of niacinamide, it is moisturizing and soothing for the skin. SVR TOPIALYSE PROBIOCURE B3 capsules are rich in oil from this plant, as well as lactobacilli. They are perfect for people with dry or sensitive skin.
- Copper, iron, selenium: These minerals keep the skin strong, regulate the microbiome, improve its defenses, and reduce skin inflammation. Red meat, liver, oysters, seafood, legumes, and nuts are all rich in these compounds. ISDIN LAMBDACAPS capsules are rich in these compounds and also contain biotin, zinc, vitamin E and vitamin C.
Remember that for a complete guide to your foods, and what is best for you, the help of a nutritionist is essential.
Now you know: if you want beautiful skin, you have to learn to eat well.
Bibliography:
- J Am Acad Dermatol. 2007. The effect of a high-protein, low glycemic-load diet versus a conventional, high glycemic-load diet on biochemical parameters associated with acne vulgaris: a randomized, investigator-masked, controlled trial. Robyn N Smith 1 , Neil J Mann , Anna Braue , Henna Mäkeläinen , George A Varigos
- Harvard health Blog: Does diet really matter when it comes to acne? Robert H. Shmerling MD. Senior faculty editor, Harvard Health Publishing.
- J Clin Med. 2019 Jul. Potential Role of the Microbiome in Acne: A Comprehensive Review. Young Bok Lee , 1 Eun Jung Byun , 2 and Hei Sung Kim
- Acne, Microbiome, and Probiotics: The Gut–Skin Axis. Pedro sanchez Pellicer.
