Introduction
It’s not just the products you use on your skin that matter — it’s also what you eat. Nutrition plays a key role in healthy skin, and certain foods are better for your complexion than others. Here’s how some common dietary triggers can impact your skin:
Inflammation is the first step to breakouts and dry skin.
Inflammation is the first step to breakouts and dry skin. When you eat foods that are high in sugar, salt, or fat—like chips and pizza—your blood vessels can become inflamed. Inflammation is the body’s response to an irritant and can cause acne breakouts, dry skin, and redness.
Sugar causes inflammation even when it’s not accompanied by acne-causing foods.
Sugar is one of the biggest contributors to inflammation, even when you’re not eating foods that cause acne. A study done by the American Journal of Clinical Nutrition found that sugar promotes inflammation, and this effect could be felt for up to five hours after consuming it. This is because sugar tends to cause bloat—which can further exacerbate skin problems like acne and rosacea. In some people, sugar can also lead to breakouts in the form of blackheads or whiteheads (AKA pimples!).
Omega-3 fatty acids help your body fight inflammation.
Omega-3 fatty acids are anti-inflammatory and can be found in fish and fish oil. Omega-6 fatty acids are also anti-inflammatory, and they’re found in nuts, seeds, vegetable oils like olive oil and avocados, as well as margarine.
Omega-3s help fight inflammation holistically by reducing the production of inflammatory chemicals that are released by your immune system when you get sick or injured. They also support good gut health (which is especially important for people with acne.)
[epcl_box type=”success”]Get MELADERM Skin lightener With 10% off[/epcl_box]
Omega 6 fats have been shown to reduce inflammatory markers in the body even more than omega 3s do—but when eaten in moderation! For example: walnuts contain both types of fats; however if someone consumes too many walnuts their omega 3 intake could be too low. So if you’re having trouble with acne or other skin issues from eating too much fat during meals, focus on balancing out your fat intake with other foods that have less saturated fat (e.g., eggs).
Sugar can also lead to bloating, which can further exacerbate skin problems like acne and rosacea.
If you are someone with acne or rosacea, sugar is a no-go. Sugar can cause inflammation and bloating which can exacerbate skin problems such as acne and rosacea.
If you need to lose weight in order to improve your skin, consider replacing refined sugars with natural sweeteners like honey or coconut sugar instead.
[epcl_box type=”success”]The Top 3 Secrets to Forming Healthy Habits: How to Be More Productive and Efficient[/epcl_box]
Omega-6 fatty acids can also contribute to inflammation in your body.
Omega-6 fatty acids can also contribute to inflammation in your body. These fats are found in meat and processed foods, so be sure to limit your intake of those items.
- Fish oil supplements: “Studies have shown that omega-3 fatty acid supplements can reduce the amount of acne lesions and signs of inflammation (like redness) by as much as 50%,” says Dr. Engelman.
- Green tea: “A study published in the Journal of Investigative Dermatology found that regular consumption of green tea reduced breakouts by 60% after four months,” says Dr. Engelman. It may help prevent blemishes from forming by reducing sebum production and increasing blood flow to the face (which helps clear clogged pores).
Dairy products — especially milk — may cause acne breakouts in some people with sensitive skin.
If you have sensitive skin and suffer from acne, you may find that dairy products — especially milk — are a culprit in causing breakouts.
Dairy products contain hormones that can cause inflammation in some people, which can then lead to acne breakouts. This is because dairy products can be inflammatory for some people with sensitive skin.
What about alcohol?
Alcohol is a well-known skin irritant. In fact, research shows that it can cause inflammation and breakouts in people with sensitive or oily skin. For some people, drinking alcohol can even cause dryness and irritation—but only the kind caused by dehydration. And this is true whether you’re consuming alcoholic beverages or not!
So if you want to avoid these common triggers of acne, then you should avoid drinking alcohol altogether. Or at least cut back on how much alcohol you consume if your skin seems to respond negatively to it.
Your diet might be more important to your skin than the products you use to cleanse and moisturize.
Your diet might be more important to your skin than the products you use to cleanse and moisturize.
While your skin is being cleansed, it’s being nourished as well. This can’t be said of every product on the market—even ones with “natural” ingredients tend to strip away moisture rather than add it. But there are some things you can do outside of your daily routine that will make a big difference over time:
[epcl_box type=”notice”]Best Weight loss diet Plan for Women[/epcl_box]
- Eat foods rich in omega-3 fatty acids (flaxseed oil, salmon) and avoid those high in omega-6 fatty acids (eggs). Studies have shown that people who eat more fish and fewer processed foods tend to have clearer complexions than those who don’t follow such diets. If you’re not a seafood lover, try taking flaxseed oil capsules or chia seeds as a dietary supplement instead!
- Watch out for dairy products if you have sensitive skin—they may cause acne breakouts in some people with sensitive skin
Conclusion
You know what? It’s time to give yourself a break. Your skin has seen a lot in its day, and it deserves some love. So don’t go crazy with the products—try eating well and getting more exercise instead!