Acne: Nutrition Tweaks for Better Skin Health

Anti-acne diet - Guide to eating right for clear skin 

A balanced diet and optimum nutrition are integral parts of internal health and help maintain the skin’s structural integrity. Nutrition and a balanced diet are important to maintain the balance of the basic cellular needs of the skin. While an advanced science-backed remedy such as TT technology helps rejuvenate the acne-prone skin externally, a diet consisting of proper nutrition is also a must to maintain the skin’s health from within.

A few changes to the diet, some essential supplements and smart skincare will  save your skin. 

Acne: Nutrition for remission

Some foods increase blood glucose levels more quickly than others and have a high glycemic index. Such foods are more likely to cause acne. Some popular culprits are refined flour, white sugar and white rice. These foods must therefore be avoided or eaten in moderation.

Milk and dairy products promote insulin secretion, which, in turn, secretes more hormones. This results in hyperkeratinization and worsens the outbreak of acne. Similarly, consuming whey protein increases the incidence of acne.

A nutrient-dense and anti-inflammatory diet can greatly aid your journey towards acne-free skin. Foods containing omega-3 fats (such as fatty fish or chia seeds), fresh fruits and green vegetables help reduce inflammation by delivering anti-inflammatory antioxidants to the body. 

Considering that acne is mostly related to diets containing refined sugar, our focus should be on following a diet that includes more seasonal fresh fruits and vegetables and natural forms of sugar. 

How to supplement wisely

1. Vitamin D: Low vitamin D levels are associated with acne. Vitamin D deficiency also correlates with the severity of acne. A diet containing egg yolk, salmon, soya milk and cereals are rich in vitamin D. It has also been shown that supplementing with 1000 IU vitamin D daily for 2 months may help reduce the occurrence and severity of acne.

2. Flavonoids and Antioxidants: Naturally occurring flavonoids reduce acne formation. Green tea is rich in antioxidants and flavonoids and is known to be an anti-inflammatory agent. Green tea supplementation can help fight acne to a considerable extent. Studies have reported that supplementing 1500 gm green tea for 4 weeks is beneficial for reducing acne. 

3. Fish oil: Apart from contributing to a healthy heart and brain, fish oils rich in omega 3 fatty acids help alleviate acne. 

4. Vitamin B: Several individuals have benefitted from vitamin B supplements for improved health. However, injecting high doses of vitamin B12 is known to cause acne. Vitamin B can be obtained from legumes, broccoli, bananas, oats and leafy vegetables.

5. Probiotics: According to some studies, probiotics may reduce skin inflammation and other acne symptoms. You can increase probiotics by consuming yoghurt, buttermilk, kimchi and kefir.

Experts recommend keeping a balance between following a nutritious diet and a technologically-driven and high-science skincare regime. While a nutritious diet helps rejuvenate your skin from within and maintain skin health, a skincare regime containing TT technology would help reduce acne and remove the external factors leading to the overall deterioration of your skin health.