Today, acne is no longer just a problem for teenagers. It's increasingly common for women and men who have already gone through puberty. It might seem that this condition is primarily related to the environment we live in and the products we consume daily, such as processed foods, diseases, and pollution—factors that effectively worsen the condition of the entire body. However, the truth is that acne also plagued the ancient Egyptians, Romans, and Greeks . Even then, people were searching for its cause and an effective treatment to combat the unpleasant pimples visible on the face, arms, and back.
So where to look for the cause?
Many factors, both internal and external, influence the occurrence of acne. However, it's impossible to definitively determine which of them are more or less dominant. The former certainly include genetic predisposition, excessive hormonal activity, the presence of bacteria, and sebum production. The latter, however, relates to the environment in which we live – the level of pollution, the cosmetics we use for daily care, and, importantly, the ingredients in the food we eat. Therefore, if, to quote the classic saying, "we are what we eat," can the foods we include in our daily diet improve or worsen skin condition? The answer is not simple, as they can both exacerbate acne symptoms and support its treatment.
Heal yourself with what you eat. Eat to heal yourself.
According to research and patient reviews , a high glycemic index (GI) of consumed foods significantly impacts skin condition. High insulin levels in the blood lead to the proliferation of keratinocytes, which leads to the recurrence or exacerbation of symptoms. The best solution is to limit foods that quickly raise blood glucose levels. Therefore, it's worth choosing whole-grain products, as well as various types of groats . They contain complex carbohydrates, which, unlike simple ones, don't cause a sudden spike in blood glucose and provide long-lasting energy. Furthermore, they contain many valuable nutrients, including vitamin B6, which contributes to the appearance of beautiful skin. Zinc shouldn't be forgotten, as it is a common ingredient in anti-acne products for good reason. It regulates the secretion of insulin and other hormones by the pancreas. Their malfunction results in the appearance of skin lesions. Vegetables (legumes, eggplant, zucchini) and fruits (citrus fruits, cherries) with a low glycemic index are other foods worth considering. They contain many vitamins, but are also a good source of copper, which, combined with zinc, improves the appearance of skin and nails. Furthermore, the high antioxidant content in vegetables and fruits prevents the formation of free radicals that pollute our bodies. Dairy products are increasingly being cited as acne-inducing foods, and should be significantly limited. It's also worth replacing animal fats with plant-based fats containing Omega 3 and Omega 6 fatty acids. These have a positive effect on cholesterol levels and increase cell sensitivity to insulin, ultimately improving skin condition. It's important for acne-prone individuals to avoid highly processed foods like chips, pretzels, and sweet rolls, which not only contribute to obesity but also worsen health, ultimately manifesting as skin and body lesions. It's a good idea to supplement your daily diet with infusions of pansy, also known as tricolor pansy . It's rich in medicinal compounds such as mineral salts, carotenoids, saponins, and flavonoids. This rich composition contributes to the smoothness and health of the skin, and above all, regulates seborrhea. Finally, the most important ingredient in any diet, which should be remembered and carefully monitored, is essential: water . A minimum of 1.5 liters of pure water should be consumed daily. This water hydrates our body, ultimately ensuring a youthful and fresh appearance of our skin .
Good habits are a good choice
Beautiful skin depends on many factors. Some of them, unfortunately, are beyond our control, while others, fortunately, are. All you need to do is change your eating habits to enjoy good health.
Beata and Patrycja – creators of the blog Z Pamiętnika Dietetyka (Dietetics' Diary) , authors of a book about healthy eating, and sisters in private. They are a harmonious duo, despite their different worldviews. Beata, a dietitian by profession, loves to set high goals for herself, which is why she turned to dietary catering as a career, wanting to take care not only of her own health but also of all Warsaw residents. Patrycja, on the other hand, has a journalism degree and loves cooking and documenting her adventures in the kitchen. She works on the artistic side of the blog daily, and as she herself admits, nothing is impossible for her. She always strives for her goal, even though it's often uphill.
