Diet plays a pivotal role in manage skin health. Expert reveals few important dietary strategies to manage acne issues and get healthier skin.
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Diet and nutrition are factors which affect our overall health. Acne is no different and is a common skin condition impacting millions of people worldwide, which can be managed by dietary strategies, topical treatments, and lifestyle changes. Speaking exclusively with India.com, Aman Puri, Founder of Steadfast Nutrition, enlisted dietary strategies. Here are dietary strategies and habits which help promote healthy and clearer skin.
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Acne Diet: 8 Foods to Eat For Better Skin
- Antioxidants to your plate: Fruits and vegetables are rich in antioxidants, active compounds known for their anti-inflammatory activity, which helps manage acne. Opt for colourful fruits and vegetables since they are rich in antioxidants. These include berries, citrus fruits, bell peppers, pumpkin and papaya, pineapples, apples, strawberries, etc. These antioxidants can help fight free radicals and reduce oxidative stress, which helps reduce acne and promotes lustrous skin.
- Fatty fish and omega-3 fatty acid-rich sources: Including omega-3-rich food sources like sardines, salmon, mackerel, chia seeds, walnuts, and flaxseeds can help reduce inflammation associated with pimples and acne. Omega-3 fatty acids have anti-inflammatory properties, which may reduce acne and promote clearer skin.
- Keep your body hydrated: Sufficient hydration is a key requirement for healthy skin. Drinking ample amounts of water helps remove toxins from the body and overcomes the possibility of getting acne. One should consume at least 7-8 glasses of water daily for hydrated skin.
- Restrict dairy food sources: Several research studies propose that consumption of dairy sources may aggravate acne due to the presence of the growth factor and hormones in the milk. Proteins in milk such as whey and casein can be responsible for the occurrence of acne. Hormones in milk are a precursor to testosterone which when combined with these proteins may exacerbate acne. Restricting dairy sources would be a better option if you’re having an acne breakout. In place of dairy, one can include oats, coconut, and almond milk in their diet.
- Add probiotics: A healthy gut microbiome is also associated with improved skin health and may help overcome the severity of acne by improving gut health and supporting immune health. Probiotics are living good bacteria found in fermented foods like sauerkraut, kefir, yoghurt, and kombucha, which help sustain a healthy gut environment.
- Restrict trigger foods: Certain foods may worsen or trigger acne breakouts in some people. The main trigger foods are spicy foods, caffeine, chocolate, and those high in saturated fats. Be careful how your skin responds to different food sources and avoid those that seem to worsen acne symptoms.
- Opt for low-glycemic foods: Simple carbohydrates or high-glycemic foods including sugary snacks and refined carbohydrates can elevate blood glucose levels, which leads to an increase in insulin and sebum production in skin cells. Opting for low-glycemic foods sources like pulses, whole grains, legumes and non-starchy vegetables can help maintain blood glucose levels and help reduce the chances of acne breakouts.
- Avoid processed foods: We all know that processed foods are high in sugar, additives, and saturated fats, which may lead to an increase in inflammation and exacerbate acne problems. Opt for whole, unprocessed foods.
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Following a mindful eating pattern is fundamental to promoting better digestion of nutrients, which leads to clearer skin. Improper digestion and digestive problems may be linked with skin problems. Hence, incorporating mindful eating habits and avoiding processed foods helps boost skin health and reduces acne issues.
