Acne-prone skin can be difficult to manage and frustrating, but diet may have an important part to play in the management of troublesome skin. Much of the health of our skin is thought to come from the inside, so as much as health care products and more natural cosmetics can help, diet and lifestyle is an important part of supporting your skin. From painful spots to unsightly blackheads, with some of my top diet tips, you can begin to help get that problem skin under control.
Acne-prone skin staples
When it comes to acne, there are a few basic dietary principles which are essential for supporting your skin:
- Plenty of H20 – Regardless of your skin type, I can guarantee you’ll see quite surprising results with some simple H20 treatment. Dehydration is so detrimental to skin, yet so many people are in this state without even realising! Water helps to flush out your system, keep your bowel moving and get rid of any extra toxins. Drink at least 1.5l of water daily, and this doesn’t include any other liquids, including tea or coffee! Many people assume they drink lots of water, when in fact, they are drinking lots of caffeine. Caffeine acts as a diuretic which will only contribute to you losing more water in the long run
- Beta-carotene –Beta-carotene is converted into vitamin A in the body which is an important nutrient often recommended for acne-prone skin. Beta-carotene is found in abundance in yellow, orange and red vegetables so, make these a part of your diet and aim to eat the colours of the rainbow
- Zinc – Zinc is important for skin healing and the regeneration of new skin cells and is another important nutrient often recommend for acne. To help keep skin looking sleek, include surplus beans and nuts in your daily diet or consider topping up with a low dose supplement
- Omega-3 –Omega-3 is naturally anti-inflammatory which may be useful in cases of acne. Oily fish is a great source of this essential fatty acid so, try to include 2-3 portions per week, or for a plant-based alternative, walnuts make a filling snack.
- Probiotics – It’s so true that beauty comes from within, but more specifically, from a healthy gut! We are gradually learning more and more about our gut flora, and how the balance of bacteria here can have an influence over other areas of the body. Research suggests the probiotics could help support the skin and even help with conditions such as acne or rosacea. Try introducing more fermented foods into your diet such as sauerkraut, or why not try a good quality probiotic supplement
Acne-prone skin food musts
Some top food picks for acne-prone skin include some of the following:
- Broccoli – When it comes to acne, supporting the digestive system and liver is key – so this is where broccoli comes in. Cruciferous vegetables are fantastic for supporting the liver and we know that the liver is super important for processing toxins. If your digestive system and liver are struggling, the toxins can end up leaching out in any way they can – and your skin could easily become that exit route – cue some nasty spots!
- Turmeric – Turmeric is naturally anti-inflammatory so can help keep some of those nastier spots under control. Turmeric is all the rage right now so why not try using it as it has been traditionally in curries with other spices and oils to help support the absorption, or get yourself a handy higher dose, liquid supplement.
- Garlic – Garlic acts as a prebiotic which means it helps support the internal gut environment, and in turn, the balance of bacteria that live naturally there – gut and skin links are looking promising so it’s time to look after the gut. Garlic is multifunctional and also boasts antibacterial, anti-viral and antifungal properties so it is ideal for helping to manage those nastier looking skin breakouts!
- Flaxseeds – Although digestion and liver health are key to managing skin problems, hormonal issues may be at play too. Progesterone dominance can in many cases be at play (especially if irregular periods are a factor) so include some flaxseeds in your diet which are very gently oestrogenic but also rich in anti-inflammatory, omega-3 and protein rich which means they are ideal for repair and rejuvenation work.
Acne-prone skin don’ts
There are also some foods to avoid if acne is getting you down:
- Sugar – Sugar may be problematic if you struggle with spots. Sugar prompts the release of insulin which can upset the balance of our sex hormones. So greasy skin and sore spots may be more of an issue for some at certain times of the month, or if they’re more consistent, it’s possibly more to do with the inflammatory side of things. Switch to something with anti-inflammatory properties for your sweet fix instead such as some fresh berries
- Alcohol – We know that alcohol is pro-inflammatory in the body and can also affect our blood sugar levels too. Long-term use can also upset the balance of bacteria in your gut and congest you liver – all of which can easily contribute to toxin overload and dodgy skin outbreaks. So, for more than one reason, alcohol may be one to avoid if you’re plagued by spotty skin
- Fats – By this I mean fried foods and all those refined vegetable oils. Consuming lots of these will only put more pressure on your liver which could lead to an increase in those spotty outbreaks.
Feed your face too...
As much as diet is important, we want you to feed your skin too! Your skin is super absorbent and will soak up any cosmetics or products that you apply to it. So why not try out our Salcura Antiac Daily Face Wash which is specifically designed for acne-prone skin. It contains a number of ingredients such as sea buckthorn and rosemary to help soothe spotty skin and promote gentle healing.