Acne: a combination of four-letter words is enough to intimidate us more than the 26 letters combined. Such is its nature. Acne, as a skin condition, is very prevalent in today’s day and age, especially in teenagers and adults. Growing up, our concerns and panic about acne were dismissed as a matter of bad luck or simply genetics. This further led to an understanding that perpetuated more fear amongst the individuals growing up. For the longest time, skincare was focused on the external aspects of causation to acne, with little to no heed given to any sort of internal causes that might lead to acne or influence it. For people struggling with constant acne and breakouts, it’s a never-ending cycle. And that cycle often hits our confidence first before anything else. Therefore, an overnight acne spot corrector is an easy, doable treatment, relying solely on prescribed medications and creams won’t suffice. As it overlooks one critical truth: your skin is a mirror of your internal health.
Modern scientific research is on the go to conduct studies where a correlation of diet and acne, along with the lifestyle patterns, can be holistically viewed. Some practitioners also suggest that the food we consume, the stress we manage, and the quality of our deep sleep directly influence our internal gut health, which has a direct connection to our skin health.
This blog will navigate beyond the traditional ideas and beliefs of skin health, diet, and acne, and lifestyle. It will explore the scientific link between ance, diet, and lifestyle. Alongside it will identify foods that have a possibility of causing acne. This will act as a rulebook for you to make changes to your skincare routine, which is healthy inside and out.
What is Acne Exactly and How Does it Form?
A study by the Cleveland Clinic states that ‘An estimated 80% of people ages 11 to 30 will have at least a mild form of acne.’
Acne is one of the most common skin conditions among teenagers and adults. The scientific term for acne is Acne Vulgaris. In simple terms, it’s a condition of the skin where the pores clog. Pores of the skin are majorly clogged with sebum, bacteria, and dead skin cells, which leads to a buildup of whiteheads and blackheads, and in worst cases, types of pimples. Simply put, if too much material is trapped inside your skin and its hair follicles, a clog will develop. Common places of acne are oil glands, which are areas of your skin that produce oil in excess. Individuals with high production of oil in their glands/pores will eventually develop a bumpy skin texture. These clogged pores act as sitting ducks for bacteria and pus-filled acne. Furthermore, a buildup of dead skin cells will clog your pores more. This blog will not bore you with teaching types of acne, but to name a few, they are cystic acne, hormonal acne, fungal acne, and nodular acne.
( Source: Cleveland Clinic )
Let’s quickly understand how acne is formed.
- Excess Sebum Production: As mentioned earlier, excessive oil production in any part of your skin acts as a magnet that attracts bacteria. A hormone named androgens forces the sebaceous glands to develop oil, which, in other words, is sebum.
- Accumulation of dead skin cells: usually, dead skin cells undergo shedding, but if they are not effectively removed, then it leads to accumulation. This eventually mixes with excess sebum.
The combined effect of the above two leads to what we briefly call pore clogging. Understanding this process is the first step to treating and controlling breakouts.
Acne: Something Beyond Genetics and Pollution
For years, our understanding of acne has revolved around it being associated with genetics and hormones only. So the possibility of foods that cause acne was ruled out even before it was put to the test, or a study, for that matter. The fear was furthermore aggravated by naming genetics and hormones as unavoidable causes. Although there is certain merit in that, scientific advancements don’t limit themselves to old ways of functioning. Genetics indeed determines the type of skin one will have, and environmental factors like pollution can worsen acne. Without ruling out either of the causations, there are certain other factors that one needs to have a look at.
We assess the external environment thoroughly while the internal one stays on the fringes and out of sight. They constitute the food you eat, the stress you manage, and your sleep quality. These factors contribute to regulating your hormones and inflammation. An intact internal health mirrors an intact skin health. Therefore, a shift from treating the skin layer to tackling the root cause of acne is essential.
The Core Link: How Diet and Lifestyle Affect Acne
It is now out of question if acne and diet are related, but the real question is how. It is dependent upon how your body regulates the blood sugar levels. Blood sugar levels also influence hormones, which can create an imbalance. Basically, when you consume foods such as white bread, sugary items, packaged snacks, or refined grains, your blood sugar increases instantly and rapidly. This leads to a large release of insulin. This insulin increase further stimulates the production of insulin-like growth factor 1. IGF-1 is the key hormone in acne development. It instructs your oil glands to produce more sebum. It turns skin cells sticky, which can clog pores and increase the skin’s sensitivity. Therefore, the key to having acne-free skin is by prioritizing food intakes that have a low glycemic index.
Dr. R. G. Smith, a dermatologist and researcher at the National Library of Medicine, conducted a study on this topic and stated, “The Western diet, characterized by a high glycemic load, stimulates the IGF-1 system, which provides the critical link between diet and acne pathogenesis.”
This is proof that high glycemic food items have the possibility of causing acne.
( Source: National Library of Medicine )
What is the Ideal Diet and Lifestyle Changes One Can Make?
The Ideal Anti-Acne Diet Strategy
One should first and foremost look to change the inflammation and blood sugar levels. This will be the primary strategy to follow. It can be done by replacing refined products as well as packaged products in your daily food intake. The alternatives are much better in a way that they will make you feel lighter but also fuller in the long run. For example, fresh fruits and vegetables, whole grains, and fiber. Furthermore, your diet should be abundant in anti-inflammatory ingredients. This includes consuming omega-3 fatty acids found in fatty fish and seeds (like flax and chia), and a variety of antioxidants from brightly colored fruits and vegetables.
Lifestyle:
A good diet is not out of reach. A good diet shouldn’t be an exception but a rule. And a good diet is of no use if your lifestyle patterns are not balanced. Stress acts as an imposter that has the potential to affect your whole body. Therefore, daily stress management is essential. One can opt to meditate and exercise to let the toxins out. Equally important is the amount of sleep to receive on a daily basis. Here, more than quantity, quality matters. A good 7-8 hours of sound sleep will go a long way. The double deficiency will result in increased cortisol production, which will eventually damage your skin health. Your skin receives external protection from a gentle skincare routine, which provides reassurance. The body needs internal healing through diet and lifestyle changes, but calming ingredients in niacinamide serum will help your skin barrier while your body achieves internal balance.
Conclusion:
Diet and lifestyle are two things one should not neglect, especially if they are on the journey to having clearer skin. Skincare shouldn’t be a tiresome process either. It is a field that needs to be looked at holistically. Your skin is the largest external part of you, and it is only fair to treat it with an approach that is encompassing in nature. Treating acne with creams and treatments is vital, but ignoring diet and lifestyle will harm you in the long run. Acne, diet, and lifestyle are not mutually exclusive from each other; in fact, they work in close association. And thus neglecting them is like rowing a boat with holes in it.
FAQs
What are the worst foods for acne?
Foods that have a high glycemic index, for eg, cereals, white bread, processed pasta, baked sugary cookies. Apart from these, dairy products, highly processed foods & juices have high potential to cause acne.
How does your diet affect acne?
Diet affects your acne in relation to its association with hormone spikes & inflammation. This causes production of oil in the form of sebum, which clogs pores.
Does lifestyle affect acne?
Yes. Stress and a poor sleep schedule can lead to raised cortisol levels, which in turn lead to inflammation in the body.
Lists of foods that cause acne?
Fast food, dairy products, whey protein, refined & highly processed foods, packaged food items.
