Does diet affect acne?

Acne is considered an almost universal skin condition during adolescent years. Over 90% of adolescents will experience acne at some stage, however this condition is not unique to teenagers. Almost half of adults aged 20 to 29 years and a third of adults aged 30 to 39 years will experience post-adolescent acne.

Acne or acne vulgaris is a common inflammatory skin condition associated with excess oil (or sebum) production from the skin. Acne can have multiple triggers however it is now well understood that there is a bi-directional relationship between the gastrointestinal system and the skin. This is known as the gut-skin axis.

What we eat has a significant impact on the integrity of our skin. If the digestive system is not functioning optimally or is overburdened, this can lead to inflammation and oxidative stress in the body – both major drivers of acne. So yes - our diet does matter!

Dietary and lifestyle recommendations to support healthy skin

1. Swap processed and sugary foods for low GI foods

Foods that are high in refined sugars elevate insulin levels in the body. Higher amounts of circulating insulin trigger a rise in androgens (such as testosterone) which is known to increase sebum production and lead to outbreaks of acne. Instead, include more low GI foods such as oats, brown rice, buckwheat, rye barley, quinoa, and wholegrain varieties.

2. Consume 2-3 servings of fish or omega-3 rich foods each week

Adequate consumption of omega-3 fatty acids supports skin integrity, lesion healing and has been shown to be protective against a wide variety of health conditions including acne. If you do not consume this amount of fish each week, a quality omega-3 supplement may be beneficial for you.

3. Trial a dairy-free diet for 3 -4 weeks

High milk and ice-cream intake are associated with the development of acne. Milk products increase insulin and insulin-growth like factor, which are known to drive acne. Experiment with no dairy products for one month - many people find that this significantly improves the clarity of their skin.

4. Support your lymphatic system through dry body brushing and regular daily exercise

The lymphatic system is a major component of our immune system and acts like a ‘street sweeper’ within the body - clearing out waste, debris and excess fluids from the cells. When our lymphatic system becomes sluggish the skin may take on the role of excreting these waste products, leading to acne.

Check out this video for more information on dry body brushing...

Nutrition is a powerful tool that you can use in your everyday life and does not produce unwanted side effects that often come with taking prescription medications. By working with a Clinical Nutritionist or a qualified natural health practitioner, you will be able to identify the root cause of your acne and not just treat the symptoms you may be experiencing.

- Grace xx