There will be a vaccine for acne! How to eat to avoid acne? 5 suggestions are sorted out for you

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It seems that there are quite a lot of people who are troubled by acne. Statistics show that more than 95% of people in my country suffer from acne to varying degrees, which has a certain impact on people’s physical and mental health. [1]

Indeed, acne not only lowers your appearance, but also causes pain, and will leave scars if scratched.

In this article, we will talk about diet and acne. What foods are easy to cause acne? How to eat to avoid acne as much as possible? Whether you are preparing to prevent acne or already have acne all over your face, it will be of great help to read it carefully.

1. Is there any relationship between drinking milk and acne?

It matters a lot

Friends around me often complain: "Why do I get acne as soon as I drink milk? How can I supplement calcium?" Indeed, there is some relationship between milk and acne.

A meta-analysis of studies conducted abroad on dairy products and acne found that dairy products, whole milk, low-fat and skim milk were positively correlated with the occurrence of acne. [2]

That is, dairy products, whole milk, low-fat and skim milk were associated with acne. However, no significant association was observed between yogurt/cheese and acne in the study.

So, if you get acne when you drink milk, you might want to try sugar-free yogurt and low-salt cheese.

2. Is there a relationship between eating sweets and acne?

Yes, a low GI diet can also improve acne

Some friends will find that acne will break out on their faces as soon as they eat sweets.

It is currently believed that there is a close relationship between insulin resistance and acne. A diet high in sugar, carbohydrates, and dairy products can cause insulin resistance and promote the occurrence of acne. [3]

And studies have shown that a low GI diet can improve acne.

The study conducted a 12-week parallel design and dietary intervention on 43 male acne patients aged between 15 and 25 years old. A low glycemic load diet was implemented in the experiment, with 25% of energy coming from protein and 45% from low glycemic index carbohydrates.

The results showed that after the low glycemic load diet, the subjects’ acne and insulin sensitivity were significantly improved. [4]

Therefore, if you get acne when you eat sweets, you can pay attention to your diet and try to eat a low glycemic load (low GI) diet. Of course, you don’t need to refuse sweets, you just need to be careful about every meal.

For example, every meal should be matched with: staple food (1 fist of coarse and fine), vegetables (1.5 to 2 fists after cooking), protein (0.5 fist). A diversified diet can better reduce postprandial blood sugar and achieve a low GI diet.

3. Will loving fried food cause acne?

Related

Fried food has a crispy texture and attractive colors, and the crisp and pleasant sound when biting it makes people drool. However, many beauty-conscious friends still control themselves from eating less, first because they are afraid of getting fat, and second because they are afraid of acne.

A survey analysis on the occurrence of acne in college students showed that oily skin, dysmenorrhea, lack of sleep, preference for fried and greasy foods, family genetic history, and high employment pressure were all significantly associated with acne in college students. [5]

Therefore, if you want to have a good figure and skin, you really need to eat less fried food!

4. Will eating spicy food cause acne?

No

Many people refuse to eat spicy food in order to avoid getting acne, believing that spicy food is one of the factors that cause acne.

In fact, there is no clear relationship between eating spicy food and acne. In fact, there are studies that show that capsaicin can be used to treat acne. [6]

Some people may say: "Every time I eat spicy food, I get obvious acne on my face?"

This is because eating spicy food may cause facial inflammation to become more obvious, and acne that originally seemed inconspicuous may become redder and more obvious.

In addition, spicy foods are often accompanied by high sugar and fat, such as red oil hot pot, boiled pork slices, spicy chicken, etc. These factors are also the main causes of skin acne.

Summary: Based on the above content and combined with the dietary recommendations in the "Guidelines for the Treatment of Acne in China (2019 Revised Edition)", in order to prevent and improve acne, you need to do the following:

① Limit high-sugar foods and adopt a low GI diet (diversified food, a combination of coarse and fine foods);

② Limit greasy food and eat less fried food;

③ Limit the intake of dairy products, especially skim milk. Try sugar-free yogurt and low-salt cheese;

④ Properly control your weight, maintain a regular work and rest schedule, and avoid staying up late;

⑤ Avoid excessive sun exposure.

Discussion: Have you ever been bothered by acne breakouts? How did you get through it?

References:

[1] Ju Qiang. Chinese acne treatment guidelines (2019 revised edition)[J]. Journal of Clinical Dermatology, 2019(9):6.

[2]Aghasi M, Golzarand M, Shab-Bidar S, Aminianfar A, Omidian M, Taheri F. Dairy intake and acne development: A meta-analysis of observational studies. Clin Nutr. 2019 Jun;38(3):1067-1075. doi: 10.1016/j.clnu.2018.04.015. Epub 2018 May 8. PMID: 29778512.

[3] Lu Lingyi, Lai Huiying, Ju Qiang, et al. Research progress on the correlation between acne and insulin resistance[J]. International Journal of Dermatology and Venereology, 2017, 43(1): 35-38. DOI: 10.3760/cma.j.issn.1673-4173.2017.01.010.

[4]Smith RN, Mann NJ, Braue A, Mäkeläinen H, Varigos GA. A low-glycemic-load diet improves symptoms in acne vulgaris patients: a randomized controlled trial. Am J Clin Nutr. 2007 Jul;86(1):107-15. doi: 10.1093/ajcn/86.1.107. PMID: 17616769.

[5] Li Shengjie, Guo Kelei, Zhang Jin, et al. Investigation and analysis of influencing factors of acne in college students[J]. Chinese Practical Medicine, 2012, 07(4): 268-269. DOI: 10.3969/j.issn.1673-7555.2012.04.226.

[6]Simon M, L'Heveder G, Genestet S, Misery L. Efficacy of capsaicin in the treatment of acne in one case: new pathophysiological perspectives. J Eur Acad Dermatol Venereol. 2010 Jul;24(7):857. doi: 10.1111/j.1468-3083.2009.03513.x. Epub 2009 Nov 30. PMID: 20002242.