Acne outbreaks can be hormonal or lifestyle related and can affect anyone at any age.
And If you’re interested in preventing acne flare-ups and maintaining, acne-free skin you need a long-term plan.
Here are our best dietary tips that can be used in adjunct along with our Carbon Laser Facial treatment and your daily skin care regime for preventing breakouts and promoting a smooth, glowing complexion.
Omega-3 fatty acids have anti-inflammatory effects;
Eating a diet rich in fresh salmon and oily fish, (avoid tinned fish) and flaxseed.
- If this is hard to achieve through your diet, you may consider taking a daily dose of a product like Bioceuticals Omega -3 EFA supplement.
Eat less refined vegetable oils like sunflower oil (high in omega-6 fatty acids) and replace with fats high in omega-3 essential fatty acids is shown to be beneficial. Switching to olive oil which is high in antioxidant properties can help. Healthy oils recommended for your skin are Olive oil, Avocado, Almond, Flaxseed, Coconut, Sesame, Walnut & Macadamia oil.
Limit Omega-6 Fatty acids;
Omega-6 fatty acids are considered essential fatty acids (EFAs), and a certain amount is necessary to the human body. However, excessive amounts of these fats can be harmful to people suffering from acne. Excess omega-6 fatty acids can increase inflammation associated with acne-prone skin by producing substances like inflammatory prostaglandins. Avoid fried foods.
Follow Low Carb / Low Sugar / Low Glycaemic Diet with Plenty of Protein;
Carbs that have a high Glycaemic Index (GI) rating are quickly broken down by the body and cause a quick, rise in blood glucose levels, which triggers the pancreas to release large amounts of insulin. Alternatively, low-GI carbs, which take much longer to digest, cause a small, slow rise in the blood glucose and insulin levels. Insulin is necessary for the body to be able to use glucose for energy, but excess insulin in the bloodstream can lead to a sharp increase in circulating androgen and insulin-like growth factor, which are associated with acne. Most non-starchy vegetables, legumes and fruit have a low GI rating.
Refined carbohydrate-rich foods like potatoes white rice and sugar are rated high on the Glycaemic Index, avoid/limit these. Replace with rye bread or brown rice/quinoa. Replace sugar with Stevia or Xylitol.
Ensure Sufficient Intake of Vitamin A & Vitamin E;
Research suggests that a decrease in vitamin A (retinol) and vitamin E levels is strongly associated with an increase in the severity of acne. The beneficial effects of these two vitamins on acne are believed to result from their ability to affect and reduce the inflammatory aspects of acne.
Vitamin A is also believed to control sebum production that makes skin oily.
Nuts, seeds and avocados provide a source of vitamin E (NB: however, nuts and seeds may cause acne breakouts in some people, try activated nuts as an alternative). Food sources of vitamin A include liver and oily fish. Dark green leafy vegetables, deep yellow or orange vegetables and fruits are all rich in beta-carotene, a precursor to vitamin A.
- Your clinician may also recommend a topical Vitamin A cream, from the b clinic, b skin range Renaissance. this assists with speeding up the skins natural rejuvenation process and improves the skin barrier function.
Limit Dairy & Soy Products;
Research strongly suggests that a high consumption of dairy products can induce or aggravate acne in some people. The impact of dairy on acne is believed to result from the hormones contained in milk. The hormones contained in the milk of a pregnant cow may break into androgens, which can contribute to the severity of acne flare-ups.
Dairy products produce a high insulin response, like white bread.
Also, beware of soy milk, as a dairy replacement, plant estrogens can also play havoc with your hormones.
Eat Chromium Rich Foods;
Regular consumption of foods containing chromium may prevent pimples and acne due to chromium’s ability to stabilize blood sugar levels. Excessive sugar in the blood stimulates the sebaceous glands to produce more sebum.
Mild deficiencies in chromium are common in Western countries, where consumption of processed foods is high. Also, physically active people, people who drink lots of coffee or tea, and people who consume high amounts of sugar have a higher risk of being deficient in chromium.
Good dietary sources of chromium include romaine lettuce, onions, tomatoes, whole grains, and potatoes. To get the most health benefits from these foods, combine them with foods high in vitamin C which increases the absorption of chromium.
Include Zinc-Rich Foods in Your Anti-Acne Diet;
Foods that contain zinc are among the best foods for reducing your acne. Research suggests that the mineral zinc may alleviate acne symptoms, especially if a deficiency of this important mineral is present. Some researchers have found that zinc supplementation could be as effective for acne as traditional antibiotics.
The acne fighting properties of zinc are believed to result from its ability to reduce inflammation and to kill bacteria associated with acne. Zinc also plays a role in protein synthesis and in collagen formation, both of which are necessary for maintaining healthy skin. Zinc has been shown to be able to significantly reduce sebum production on the surface of the skin. Zinc is also necessary for converting beta-carotene to vitamin A.
Good sources of zinc include seafood, oysters are a rich source as are oats and pumpkin seeds.
- If you are unsure of adequate daily dietary zinc intake, a product like Bioceuticals Vitamin C & Zinc powder, or Zinc Drops may help to supplement your diet.
Avoid / Limit Excessive Amounts of Salt;
High amounts of iodine in the diet can cause irritation in the pores and cause acne flare-ups in some people. Iodine is an essential trace mineral, but the body needs it only in small amounts. It is not uncommon for people to consume too much iodine. For example, just two to three cups of milk contain the Recommended Daily Allowance (RDA) of iodine for adults (approximately 150 mcg). The iodine content of some fast foods exceeds the recommended daily intake by as much as ten times! Significant dietary sources of iodine include milk, processed / fast foods. Healthier options for iodine include kelp, dulse seaweed flakes, eggs, and organic strawberries.
Eat Fresh Fruit & Vegetables Daily;
Not All Fruit and Veggies are equal when it comes to fructose (fruit sugar) and carbs.
Apples, pears, pineapples and mangoes have a very high fructose content so enjoy but in moderation. Potatoes are high in simple carbohydrates so reduce/limit your intake.
You should aim for a minimum 10 fresh fruit and vegetables serve a day, for optimal vitamin C intake.
- If this is difficult to maintain products like Bioceuticals Ultra C powder is a supplement to promote collagen and elastin production, which is essential to generate new skin and reduce inflammation.
- Your clinician may also recommend Vitality C serum lite from the b clinic b skincare range.
Drink Plenty of Water / Avoid Caffeine & Soft Drinks;
Good hydration will help flush out any toxins and reduce skin breakouts. Aim for minimum 8-10 glasses per day. Coffee messes with your blood sugar levels which can, in turn, cause excess sebum production, interrupt skin cell renewal cycles and trigger inflammation in the body. Alternatively, Green tea is full of polyphenols which is great for your skin.
- b clinic staff believe supplements are never a substitute for regularly eating whole foods with a healthy balance of macronutrients, plenty of antioxidants and natural anti-inflammatories. If you believe your diet may be inadequate we do suggest that you seek the guidance of a qualified nutritionist.
- b clinic recommends the following products from our own bespoke skincare range to help manage your acne topically; Fresh Start Cleanser, Vitality C Serum Lite, Renaissance Night Cream, Shield Day Moisturiser.
- We highly recommend switching makeup to a quality therapeutic mineral makeup which will cover blemishes without clogging your pores. b clinic stocks Oxygenetics and Issada Cosmetics.
- June-July Special -Carbon Laser Facial Full face $150 for a Single session. For a limited time only. Available at James St clinic only
For a Free Skin Consult, book in and talk to your b clinic clinician about our clinical acne skin treatments available tailored to your individual skin concerns.
Call 1300558188 or book online.