Brenda Khan
Acne is a common skin condition that can be caused by a variety of factors, including hormonal changes, bacteria, inflammation, hyperkeratinization, and diet. While medication is often used to treat acne, dietary and lifestyle changes can also play a significant role in controlling and reducing symptoms. This is especially true for hormonal acne, which can be influenced by the levels of various hormones in the body, including insulin and androgen. By avoiding high-glycemic foods that cause blood sugar spikes and incorporating nutrient-dense, anti-inflammatory foods, individuals may be able to reduce the severity of their acne. Additionally, certain foods like dairy, alcohol, and processed foods are known to aggravate acne and should be limited or avoided.
How to treat hormonal acne with diet changes
| Characteristics | Values |
|---|---|
| Diet's impact on acne | There is mixed evidence on the relationship between diet and acne. However, scientific evidence suggests that a person may be able to treat acne by making dietary changes. |
| High glycemic foods | High glycemic foods such as white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or other pastries, sugary drinks such as milkshakes, and white rice are associated with acne. |
| Dairy products | Milk and dairy products promote insulin secretion and the production of hormones such as IGF-1, which contributes to acne development. Studies have shown that people who consume dairy are more likely to have acne. |
| Alcohol | Alcohol can indirectly cause or worsen acne. |
| Nutrient-dense and anti-inflammatory foods | Following a nutrient-dense, anti-inflammatory diet is one of the best ways to treat and prevent acne naturally. |
| Low-glycemic diet | A low-glycemic diet that includes fresh vegetables, fruits, beans, and steel-cut oats can help minimize pimples. |
| Individual dietary needs | A hormonal acne diet may vary from person to person depending on their individual triggers and dietary needs. |
| Other factors | Hormonal acne can also be influenced by factors such as genetics, stress levels, and sleep quality. |
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What You'll Learn
Avoid dairy products
Dairy products have been linked to acne due to their potential to irritate the skin and cause inflammation. While the connection is not yet fully understood, it is thought that the hormones present in dairy may be a key factor.
Dairy cows are often treated with artificial hormones to increase their milk production. These artificial hormones can affect the body's endocrine system, causing breakouts. Additionally, the proteins in milk, whey and casein, can stimulate the release of insulin and IGF-1, a hormone known to trigger acne. Skim milk, in particular, has been identified as a likely trigger for acne.
The sugar content in milk, while low, can also contribute to inflammation, especially if consumed in large quantities. This inflammation can lead to clogged pores and acne development. Furthermore, lactose intolerance or sensitivity, which is common, may also be a factor in acne-related breakouts.
Given the potential link between dairy and acne, it may be beneficial to reduce or eliminate dairy products from your diet to see if it improves your skin. However, it is important to note that dietary changes may not always lead to clear skin, as acne is influenced by multiple factors, including genetics, stress, and skincare habits.
If you decide to cut down on dairy, ensure that you are still meeting your calcium requirements through other sources, as calcium is essential for bone health.
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Eat low-GI foods
While hormonal acne can be influenced by many factors, including hormones, bacteria, skin cell abnormalities, genetics, and stress levels, dietary changes can also play a powerful role in controlling and reducing symptoms.
The glycemic index (GI) is a scale that ranks carbohydrates based on how fast they raise your blood sugar (glucose). High GI foods cause a quick spike in blood glucose levels, while low GI foods are digested more slowly and are generally healthier for your metabolism. High GI foods are strongly linked to acne because higher blood sugar means more insulin production, which influences IGF-1 and androgen production. Androgen hormones can increase the skin's oil production, which may increase the chance of acne.
To avoid blood sugar fluctuations that can worsen acne, it is recommended to follow a low-glycemic-index diet. This includes foods such as fresh vegetables, fruits, beans, and steel-cut oats. It is also beneficial to incorporate foods that contain antioxidants and omega-3 fatty acids.
In addition to dietary changes, it is important to maintain a healthy skincare routine, including cleansing and using non-irritating sunscreen to protect the skin from UV damage.
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Avoid high-GI foods
The glycemic index (GI) is a scale that ranks carbohydrates based on how fast they raise your blood sugar (glucose). High-GI foods cause a rapid spike in blood glucose levels, which leads to increased insulin production. Higher insulin levels influence the production of IGF-1 and androgen hormones, which are known contributors to acne development.
High-GI foods include white bread, corn flakes, puffed rice, potato chips, white potatoes or fries, doughnuts or pastries, sugary drinks, and white rice. These foods are thought to aggravate acne and lead to more frequent breakouts.
To avoid high-GI foods, it is recommended to follow a low-glycemic diet. This includes consuming more fresh vegetables, fruits, beans, and steel-cut oats. A low-glycemic diet is thought to help minimize pimples and reduce the amount of acne.
In addition to a low-glycemic diet, it is also beneficial to incorporate foods that contain antioxidants and omega-3 fatty acids. These nutrients can help reduce inflammation and balance hormone levels, which can improve acne symptoms.
It is important to note that dietary changes may not be a cure-all for acne, and individual results may vary. However, making positive lifestyle changes, such as improving sleep quality, reducing stress, and stopping smoking, can also help improve acne symptoms.
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Eat anti-inflammatory foods
While there is mixed evidence about the impact of diet on acne, some people may find that eating anti-inflammatory foods helps to treat their hormonal acne.
One way to reduce inflammation is to consume foods that are rich in omega-3 fatty acids. These include fatty fish and shellfish, which also provide high levels of zinc—another anti-inflammatory mineral. Zinc supplements are also available, but they can cause stomach upset and interfere with the balance of other minerals in the body, so it is best to consult a healthcare provider before taking them.
Green tea and rooibos tea are also anti-inflammatory, thanks to their high polyphenol content, and may help to calm inflammation and improve acne. Spearmint tea can also help to lower androgens, which can improve acne, and is especially supportive for those with PCOS.
A diet that is high in fibre can also help to control blood sugar, which is important for keeping acne at bay. Fibre-rich foods include oatmeal, beans, apples, and carrots.
Finally, colourful fruits and vegetables deliver anti-inflammatory antioxidants and other vital skin-supportive nutrients, such as vitamins C and E, to the body. These vitamins act as antioxidants, reducing inflammation that could contribute to acne.
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Avoid alcohol
While there is no direct link between alcohol and acne, excessive alcohol consumption can negatively impact the skin and cause acne breakouts. Alcohol can affect the skin in several ways:
Dehydration
Alcohol is a diuretic, which means it increases urine production and flushes out water and salt from the body. This can lead to dehydration, which reduces skin health and can contribute to acne.
Inflammation
Alcohol can cause inflammation in the body, which is a common trigger for acne. Dark liquors, mixed drinks with sugary syrups or fruit juices, and beer can all contribute to inflammation. Additionally, red wine contains congeners called tannins that can dilate blood vessels and cause skin inflammation.
Hormone Levels
Alcohol can affect hormone levels, which play a significant role in acne development. Increased hormone levels can stimulate oil glands, leading to increased oil production that can clog pores and result in breakouts. A study published in the American Journal of Clinical Nutrition found that for every alcoholic drink consumed by a healthy female, her levels of estradiol, testosterone, and luteinizing hormone increased.
Immune System
Excessive alcohol consumption can interfere with the long-term functioning of the immune system, making the body more susceptible to infections and acne breakouts.
Liver Function
Binge drinking can overwhelm the liver, which is responsible for removing toxins from the body. If the liver is unable to effectively remove toxins, they may be stored in the body or expelled through the skin, potentially leading to acne breakouts.
While the relationship between alcohol and acne is complex and influenced by various factors, reducing alcohol intake or avoiding it altogether may be beneficial for individuals struggling with hormonal acne.
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Frequently asked questions
There is mixed evidence on the relationship between diet and acne. However, some scientific evidence suggests that a person may be able to treat their hormonal acne with diet changes. A good starting point is to follow a low-glycemic diet, including lots of fresh vegetables, fruits, beans, and steel-cut oats. It is also recommended to avoid certain foods such as dairy, alcohol, and processed foods.
Foods that cause your blood sugar to rise quickly, such as white bread, fries, and other high-glycemic foods, may worsen acne. In addition, there is a potential link between dairy and acne. Specifically, consuming dairy may increase the risk of acne, although more research is needed to confirm this.
Keeping a food diary and trying things one at a time may help people determine whether dietary changes are helping their acne. It is also important to note that dietary changes may not be enough to treat hormonal acne, and medication or other treatments may be required.
