It is estimated that 50% of women in their 20s and 25% of women in their 30s still struggle with acne. Recent research shows that the wrong diet can make acne worse in both teens and adults. Today, most dermatologists believe that switching to a better diet and taking the right supplements are beneficial to topical acne treatment.
What is adult hormonal acne?
Hormonal adult acne appears by definition in women in their 20s, 30s, and 40s. Adult acne looks different and is usually treated differently than teen acne. Hormonal acne in women fluctuates throughout the monthly cycle and will usually be located on the lower parts of the face, the chin, around the mouth, and the lower jawline.
What is the best diet for women with adult acne?
The four kinds of foods that women with acne-prone skin need to avoid are dairy, refined carbohydrates, sugar, and alcoholic drinks. Women with acne will also need to avoid taking supplements with large amounts of biotin and sugary gummy vitamins.
What is the connection between dairy and adult acne?
Unfortunately, it seems that skim milk is even worse than regular cow's milk. Cow's milk increases the blood levels of insulin-like growth factor (IGF). IGF stimulates the growth of the skin's oil glands, increasing sebum production and increasing the risk of clogging the opening of the skin pores. The sugar and whey protein added to skim milk to enhance creaminess and taste can further increase acne risk.
What are the best alternatives to dairy?
The best milk alternatives for women with hormonal and adult acne are hazelnut milk, cashew milk, and coconut milk. Excellent butter alternatives are olive oil and coconut oil. Great cheese alternatives are cashew cheese, pesto, or zucchini spread.
Reduction in refined carbs can help with adult acne:
Examples of refined carbs are white bread, pastries, pasta, breakfast cereals, white rice, and white potatoes. Those refined over-processed grains are high on the glycemic index = spike blood sugar and are low in nutrients.
What are the best alternatives to refined carbs for people with acne?
Excellent alternatives to refined carbs are sweet potatoes, brown or wild rice, legumes (chickpeas and kidney beans), whole-grain foods (oats or barley), apples, oranges, and bananas in moderation.
Reduction in sugar intake can help with adult acne:
Sugar causes an immediate spike in blood insulin, which triggers more sebum production and increases the risk for clogged pores (hyperkeratinization). Unfortunately, artificial sweeteners are not much better for our skin. It is believed that artificial sweetens are not the best for our gut health and can increase sweating and possibly clogging of pores.
What are the best sugar alternatives for people with adult acne?
Dark chocolate (85% and higher) is a potent anti-inflammatory agent and can reduce redness and excess skin oil. Good alternatives to sweetened sodas are water or sparkling flavored water.
Do alcoholic drinks cause more adult acne?
Most cocktails are full of sugar. The best alternative would be a small glass of red wine.
Glycemic index (GI) measures the speed that food spikes your blood sugar levels. Multiple studies have shown that sugary food and drinks (high glycemic foods) can cause more acne.
Sugary foods with a high GI, such as candy, sugary cereals, white bread, and ice cream, cause sharp fluctuations in blood sugar and, in turn, cause more acne breakouts.
Can supplements cause adult acne?
Women with adult acne should avoid two types of supplements: hair and nail supplements with high amounts of biotin and gummy vitamins of any kind that contain sugar and can cause more acne.
Ten types of foods that you can eat you eat more when you have adult acne:
- Vegetables: peppers, zucchini, cauliflower, carrots, beets, broccoli, spinach, and kale.
- Fruits: berries, cherries, bananas, pears, grapes, peaches, grapefruit, oranges, and apples.
- Whole grains and starchy vegetables: butternut squash, brown rice, oats, buckwheat, sweet potato, and quinoa.
- High-quality fats: whole eggs, olive oil, avocados, nuts, seeds, nut butter, and coconut oil.
- Dairy alternatives: almond milk, coconut milk, and cashew milk.
- Proteins: salmon, tofu, chicken, turkey, eggs, and shellfish.
- Anti-inflammatory foods: omega-3 fatty cold-water fish and chia seeds.
- Legumes: chickpeas, black beans, lentils, and kidney beans.
- Herbs and spices: black pepper, parsley, garlic, ginger, cayenne, turmeric, and cinnamon,
- Fluids: green tea and plenty of water.
What should you drink when you have adult hormonal acne?
Try to avoid cow's milk and soy milk. If you must have milk in your latte or cappuccino – take it with almond or cashew milk.
It seems that drinking green tea can help with acne. Green tea contains antioxidants and has been shown to have potent anti-inflammatory effects. A study in 80 women with acne showed that those who took 1,500 mg per day of green tea extract for four weeks experienced significant acne lesions reductions compared with a placebo group.
Drinking sweetened and diet sodas should not be part of your diet. A much better choice for cold drinks is water, sparkling water, green tea, hibiscus tea, and lemon water.
Can supplements help treat acne?
Adding specific vitamins, minerals, and some plant extracts to your diet may help with acne. The DIM + cruciferous supplement is an excellent addition to the treatment of hormonal acne. They contain natural extracts of cruciferous vegetables (kale, broccoli, alfalfa, and spinach) and are specially formulated to help balance hormones and reduce signs of acne in adult women.
In summary, several foods are best to be avoided when you have acne: milk and dairy products (milk, cheese, yogurt), frozen meals, fast food, meal bars, sugary cereals, chips, white bread, candy, cake, soda, cookies, energy drinks, sweetened sports drinks, sweetened juice, and alcohol. When cooking, try to avoid omega-6-rich canola and soybean oils.
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