Acne Diet

By: Dr. Loretta Lanphier, ND, CN, HHP, CH

Acne vulgaris, or acne as it is commonly known, is an inflammatory skin disorder that often develops in adolescence and usually improves during adulthood. Teenage boys are the most likely individuals to have severe acne that can produce scarring. Adult acne can afflict some people, both men and women, well into their thirties and forties. The most common locations where acne breaks out are on the face, chest, back, buttocks and scalp.

There are hundreds of myths and half-truths about foods that can cause or cure acne. The truth is, there is no one food that can make or break acne. Two people can eat the same diet, and it may affect their skin differently. As frustrating as it is, you can eat well and struggle with acne, while a friend lives on fast food and chocolate, and never has a single pimple. There are multiple factors that influence acne, and while diet is not a direct cause of acne, people who are predisposed to a problem complexion need to definitely watch what they eat.

The Role of The Diet

Acne is a puzzling disease. There is no known cure, and it can be difficult to prevent and treat acne. The link between diet and acne can be quite confusing, and researchers are still trying to nail it down. The bottom line is that acne is an inflammatory disease, and what you eat affects the way your body responds to inflammation.

There is some evidence to suggest that acne may be linked to a diet high in sugar and refined carbohydrates. Such foods tend to increase amounts of insulin in the body, as well as an insulin-related growth factor called IGF-1. This substance is known to stimulate the production of androgens, which are hormones that in turn stimulate the oil glands of the skin to secrete increased amounts of sebum. Excessive levels of sebum are directly related to the development of acne.

Foods To Eat

Fish: Certain types of fish, including tuna, salmon, sardines, and halibut, are excellent for the health of the skin. They are high in crucial omega-3 oils like EPA and DHA. Make sure they are NOT farm raised. If you choose not to eat sufficient amounts of fish (at least twice weekly), supplementation with good quality fish oil capsules is always an option.

Fresh Vegetables: Your body needs approximately 40 different nutritional building blocks every day in order to operate at peak efficiency. Eating a varied selection of organic vegetables daily will help ensure adequate nutrition. Loading up on cold-water fish and organic vegetables is a great one-two punch for your overall health and to fight of acne as well.

Antioxidants: Antioxidants are potent weapons in the battle for healthy skin. They neutralize free-radicals that can damage your skin through exposure to sunlight, toxins, and other environmental pollutants. In season, organic vegetables and other foods high in antioxidants will definitely help to defeat acne.

Purified Water: Drink more purified water. It's one of the best health habits you could ever develop - great for your skin and the rest of your body. Try for at least 8 glasses every day, and more if you are very active or the weather is hot. (Try to avoid bottled water that is packaged in plastic.)

Foods to Avoid

Sugar: Refined sugars stimulate the body to increase the production of insulin, and this tends to cause acne or aggravate existing blemishes. Avoid donuts, cakes, cookies, candy, ice cream, pies, processed flour, fruit juices and other similar foods. If you must get your sugar fix, save it for a rare treat or better yet, bite into a juicy, cold piece of organic fruit!

Soft drinks: Sodas are extremely high in sugar. Just one can of pop can contain a tablespoon or more of sugar. As we previously mentioned, sugar is not your friend when it comes to fighting acne. Sodas also contain phosphorous and sodium, which tend to dry out your skin. Quench your thirst with lots of water, herbal teas, and organic, fresh vegetable juices.

Nuts: Certain nuts, such as almonds, walnuts, filberts, and Brazil nuts, contain substances that can irritate your skin. Peanuts, and peanut butter in particular may trigger acne in some people. If you must eat nuts, keep the portions small, and choose only raw, organic nuts.

Dairy: Commercial dairy products, including milk, cheese, butter, and ice cream generally contain high levels of hormones. Most cow's milk contains progesterone, 5-alpha reduced steroids, and other steroidal hormones. When you ingest these hormones, they can break down and introduce a chemical called dihydrotestestosterone (DHT). DHT promotes excessive production of sebum, which in turn can lead to acne. Researchers have found a clear link between milk consumption and acne. Try rice or almond milk as alternatives. If you are worried about calcium, you can get enough calcium from supplements and/or other dietary sources such as leafy, green vegetables.

About the Author

Loretta Lanphier, ND, CN, HHP, CH is a Doctor of Naturopath, Clinical Nutritionist, Holistic Health Practitioner and Clinical Herbalist in Houston, TX and Founder / CEO of Oasis Advanced Wellness. Under her leadership, Oasis Advanced Wellness is known and respected as one of the leading companies in providing safe and clean hi-tech natural health and wellness solutions. Because of the need for high-end natural and organic skin care products, Dr. Lanphier has developed Lanique Organics, an all-natural skin-care line which promotes natural health for the skin. All Lanique and OAW developed products are free of toxic ingredients, excipients and preservatives and are certified organic, organic, wild crafted or of the highest purity and quality that we can obtain while still providing the utmost degree of active ingredients. All product batches are laboratory tested to ensure that you are getting exactly what the label states. We will never knowingly compromise health in order to provide a cheaper product or to get a product out quickly. Lanphier is Editor and contributor to the worldwide Free E-newsletter Advanced Health & Wellness. We invite you to visit us at Oasis Advanced Wellness, the PMS-Progesterone-Menopause Resource Center, the Acne Resource Center, the Skin Care Resource Center, the Glyconutrient Resource Center, the Allergy-Asthma-Sinus Relief Resource Center and www.oasisserene.com