Diet and acne are more closely linked than we might have imagined. The relationship between diet and acne has been a topic of debate for several years. Many studies show that several foods can affect acne symptoms, either positively by reducing its symptoms or negatively by triggering its appearance.
What is Acne?
Acne is characterized by increased levels of sebum that lead to inflammation by clogging the skin pores. Acne usually appears on the back, face and chest, because these areas are richer in sebaceous glands. It is one of the most common skin disorders and affects 50-95% of adolescents aged 12-18, while it can also affect the skin in adulthood to a lesser extent.
What are the risk factors for acne?
Acne is an inflammatory and multifactorial skin disease. Different external and internal factors lead to its manifestation, such as:
Use of cosmetics
Certain cosmetics that are not suitable for the skin type of the individual can cause acne (acnes cosmetica). This happens because they “block” the pores of the pilosebaceous follicles, resulting in the appearance of acne.
Use of Masks
During the coronavirus period, the use of masks became mandatory and daily. Since then, the term maskne emerged, which is derived from the combination of the words mask and acne and describes the pimples that appear on the face due to the prolonged use of a protective mask. Friction and the change in the living conditions of microorganisms under the mask can lead to the appearance of spots at that point.
Stress
Emotional stress worsens acne and this is confirmed by various studies in a significant percentage (50-80%) of affected adolescents and adults. In addition, stress slows down the healing time of spots.
Smoking
Smoking has many harmful effects. One of them is the effect on the skin. Many studies have shown a dose-dependent linear relationship between acne and excessive smoking.
Environmental Factors
Air pollution in urban areas is another cause of acne. The skin is constantly exposed and improper daily skin cleansing can trigger its appearance.
Genes
Acne is hereditary and a family history of acne is a predictive factor for the prevention of acne in adolescents. If your mother or father had acne, the chance of you getting it is 70 – 75%.
Hormonal disorders
The hormones associated with the appearance of acne are androgens. An increase in their levels causes the development of the sebaceous glands and consequently the production of more sebum, which is an ideal environment for the growth of bacteria. An increase in androgens is observed during puberty and in the first trimester of pregnancy.
Progesterone and insulin also influence the appearance of acne. Therefore, conditions such as menstruation, menopause, polycystic ovary syndrome, which are characterized by hormonal imbalances, are fertile ground for its appearance.
Dietary habits
As mentioned above, there are many foods that are either positively or negatively associated with acne symptoms and skin quality.
Which foods have been negatively associated with acne?
Dairy products
Milk contains precursors of androgens and growth hormone that encourage inflammation and lead to overproduction of sebum that worsens acne symptoms. In a recent study, milk consumption (>3 glasses/day) appeared to be positively associated with the presence of acne in adolescence, with the association being even stronger in the case of low-fat dairy products. In addition, whey protein, which is also found in protein supplements used mainly by athletes, seems to trigger acne symptoms.
Saturated fats
Acne is largely associated with the Western diet, which is characterized by increased calories and high fat. High fat intake seems to have a negative effect on acne when it occurs systematically. Frequent consumption of fried foods, fatty foods, pastries, fast food and generally foods rich in saturated and trans fats seems to worsen acne, in addition to the negative impact it has on overall health.
Chocolate
Chocolate has been suspected of causing acne since studies conducted since the 1920s. These studies have shown that frequent consumption of chocolate can cause it to worsen. However, there are no clear conclusions about the mechanisms that occur and which ingredient is responsible for the exacerbation of acne.
High-glycemic index foods
Acne leads to excessive secretion of insulin in our body, as a result of which high-glycemic index foods trigger acne symptoms even more. This category includes white flour, carbonated soft drinks, fruit juices and sweets. These foods increase glucose and lead to hypersecretion of insulin by the pancreas and overproduction of androgens, responsible for excessive sebum secretion.
Which foods help treat acne?
Hydration
One of the most important factors that affect skin health is adequate hydration since 50-70% of the body is made up of water.
Ω-3 & Ω-6 fatty acids
They have a strong anti-inflammatory effect and reduce sebum and oiliness in the skin. Main sources of intake are all fatty fish such as sardines, mackerel, salmon, vegetable oils, nuts, chia seeds, flaxseed, etc.
Vitamin A
Oral administration of vitamin A in large doses is one of the most effective treatments. Its administration is carried out with systematic monitoring by doctors due to the increased risk of hypervitaminosis of this vitamin (hepatotoxicity, teratogenesis, osteoporosis, alopecia, impaired vision, etc.). Therefore, people receiving oral treatment with isotretinoin will need to limit sources of vitamin A from the diet.
Dietary intake of vitamin A has not been associated with the pathogenesis or treatment of acne. However, we can include foods rich in vitamin A due to their antioxidants. Such foods are liver, sweet potatoes, carrots, pumpkin, etc.
Vitamin C
Vitamin C is a water-soluble vitamin with antioxidant properties. In this way, it offers protection to skin cells and helps in the removal of dead cells. Dietary sources of vitamin C include oranges, lemons, spinach, broccoli, Brussels sprouts and legumes.
Vitamin E
Vitamin E is a fat-soluble vitamin that is stored in the body for a long time and has a strong antioxidant effect, protecting against the presence of free radicals caused by poor diet, smoking, stress and air pollution. Its activity increases when combined with vitamin C and selenium. Foods rich in vitamin E are olive oil, nuts e.g. almonds, walnuts, and dark green vegetables such as spinach.
Selenium
Selenium has antioxidant properties and seems to protect the skin from the effects of free radicals. Main dietary sources are Brazil nuts, tuna, salmon, eggs and brown rice.
Zinc
Among the micronutrients whose supplementation has been investigated in the treatment of acne is zinc. It exhibits anti-inflammatory effects and contributes to overall skin health. Main dietary sources are oysters, liver, pumpkin seeds, quinoa, mushrooms, bananas and nuts.
In conclusion, the Mediterranean Diet is a safe choice in the management of acne. A diet rich in fruits and vegetables, whole grains, lean sources of protein and “good” fats, rich in omega-3 and omega-6 fatty acids, helps relieve acne symptoms.
