Nutrition and Our Skin: Nutrition for Acne
In past posts, I have mentioned that I was surprised when I noticed my acne clear up after I simply changed my diet. This was an unexpected positive benefit, but why did my acne go away? How is nutrition and our skin related?
According to research three nutrition factors can make acne worse.
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1. Nutrition and Our Skin: High glycemic foods
According to several studies, including a randomized-controlled trial, eating more low glycemic load foods appears to improve acne (1, 2, 3).
So as for me, when I intentionally began limiting refined carbohydrates and refined and added sugar consumption, I was also decreasing the amount of glycemic load foods I was eating.
2. Nutrition and Our Skin: Dairy Foods
In several studies, including a recent meta-analysis, researchers found a link between dairy consumption, including whole milk, low-fat milk, and skim milk consumption and acne occurrence. Interestingly, the researchers found no association between yogurt and cheese consumption and acne (4).
3. Nutrition and Our Skin: Stress
Stress has been shown to increase the occurrence of acne, and although stress is not a food, you can eat foods that may help with stress. So since certain foods can help with stress (you can find more on that here and in The Nourishing Meal Builder), eating foods that help reduce stress and anxiety may indirectly help improve acne.
Incorporating mindfulness and mindful eating practices can also help us cope with stress. You can find all the details on mindful living and mindful eating in my faith-based mindfulness books including, Faith, Mindfulness, & Nutrition, The Nourishing Meal Builder.
On a personal note, eating more anti-anxiety foods and adding mindfulness and mindful eating techniques to my daily life may have been two other factors that appear to have helped with my acne.
4. Nutrition and Our Skin: Gut Health
Improving my gut health may have been at play in my life as well. Extensive research suggests that improving overall gut health by eating probiotics, prebiotics, and anti-inflammatory foods may help with stress and anxiety (I wrote a post that talks about this here). Moreover, early research shows probiotics may help reduce acne as well.
Nutrition and Our Skin: Nutrition for Wrinkles
According to research, a Mediterranean-style diet may protect our skin against wrinkles. One study followed subjects from different parts of the world to determine the connection between diet and sun damage. It was found that people with a diet high in vegetables, legume, olive oil, and fish had low risk of sun damage. Foods that increased wrinkling from the sun included butter, margarine, milk products, meat, carbohydrates, and sugar (5). Vitamin C intake appeared particularly important. Higher intakes of vitamin C are associated with better skin-aging appearance (6).
Learn more about what nutrition can do for your body in The Nourishing Meal Builder
The Nourishing Meal
How does nutrition and mindfulness help us live healthier, happier, more purposeful lives? Find out more in The Nourishing Meal Builder!
In the Nourishing Meal Builder books, you will get:
- An evidence-based list of foods that boost mood; promote cognitive function, focus, attention, alertness, and memory; support the immune system; aid in weight loss; reduce the risk of chronic diseases, autoimmune diseases, Alzheimer’s disease, joint pain, and even seasonal allergies.
- A simple meal plan checklist that will help you eat balanced meals on a daily basis that fuels your mind, body, and spirit.
- A faith-based mindfulness and mindful eating guide.
- Printable Meal Builder cards.
About Lacy Ngo, MS, RDN and Mindfulness in Faith and Food, LLC
Mindfulness in Faith and Food, LLC focuses on how to live your healthiest, happiest, most meaningful life through faith-based mindfulness and evidence-based nutrition.
Several branches fall under the Mindfulness in Faith and Food, LLC umbrella. One is Mindful Vending, which is one of the few dietitian owned and operated vending companies in the nation!
Ngo is also a top expert in faith-based mindfulness and nutrition and is the author of several books including Faith, Mindfulness, & Nutrition, Mindfulness in Faith and Freezer Meals and The Nourishing Meal Builder. You can also find evidence-based nutrition articles, recipes, convenient healthy snack lists, inspiring faith stories, and faith-based mindfulness techniques on her blog, Mindfulness in Faith and Food.
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