Did you know that what you eat, drink, and the supplements you take can directly influence the appearance of acne? It is clear that hormones and genetics are not the only factors involved; our daily habits also play an important role.
What does the current scientific evidence say?
Studies have shown that certain foods can stimulate sebum production, increase inflammation and alter hormones. These are the three key factors in the development of acne.
The relationship between diet and acne varies from patient to patient, but there are recurring patterns. Acne is not caused by diet. However, certain foods can aggravate it if there is a predisposition. The diet should be seen as a modulating factor, not the sole cause or solution.
What should I avoid if I have acne?
- Protein supplements
Dietary supplements based on whey protein are widely consumed by young athletes with the aim of increasing muscle mass. They work by raising levels of insulin and insulin-like growth factor, IGF-1 (a hormone produced in the liver that promotes bone and tissue growth and development).
These hormones can stimulate sebum production in the skin and cell renewal, which can clog pores and promote the appearance of acne. People with oily skin or a tendency to acne may be more susceptible to these effects.
- Food
Certain foods play an important role in the onset or worsening of acne. These include:
- Dairy products, especially skimmed milk, are a key cause of hormonal imbalances and inflammation in the skin. This effect is more noticeable in skimmed milk than in whole milk because of the industrialisation processes it undergoes.
- Foods with a high glycaemic index include white bread, sweets, soft drinks and pastries. These cause spikes in blood sugar, which raises insulin and IGF-1, substances that stimulate the sebaceous glands.
- Alcohol can inflame the skin and alter its microbiota, promoting the growth of Cutibacterium acnes, the bacterium responsible for acne.
A balanced diet is the best way to control acne. This means eating lots of fruits and vegetables, fibre, healthy fatty acids, and nothing too much refined sugar or processed dairy products. Remember: diet is just one part of managing this condition. You must combine it with other treatments and healthy habits.
- Energy drinks
The consumption of energy drinks has become common among people looking to enhance their daily performance. They usually contain high levels of sugar, caffeine and additives such as preservatives and artificial flavourings, which can cause inflammation and hormonal imbalances over time. This can lead to the development or worsening of acne in predisposed individuals.
These components raise the glycaemic index, stimulate insulin production and increase cortisol levels, leading to increased sebum production, clogged pores and consequently, acne breakouts. Therefore, reducing or eliminating the consumption of these drinks could benefit some people by reducing breakouts.
In summary, acne is not solely dependent on genetic and hormonal factors, but is also greatly influenced by our habits. Maintaining a balanced diet can significantly improve the health of your skin.
As always, everyone is different. The key is to identify the factors that worsen your acne and consult a dermatologist for personalised treatment.
