Acne & Sun Protection
Many factors contribute to acne breakouts, but have you ever considered your diet and its effects on those nasty spots?!
Glycaemic Index and Acne
One of the main dietary culprits in acne is the High Glycaemic Index (GI) Diet. GI measures the rise of sugar in the blood after the consumption of food, specifically carbohydrates.
Low GI carbohydrates such as fruits, green vegetables, legumes, and bran cereals are slowly digested, absorbed, and metabolized and cause a low and slow increase of sugar in blood. High GI foods such as soft drinks, lollies, white bread, white rice cause a sharp rise in blood sugar.
So, what's the problem with a high GI foods?
A rise in blood sugar leads to a rise in insulin, therefore a increase in insulin growth factor 1 (IGF-1). High levels of IGF lead to keratinocyte proliferation which leads to skin inflammation, aka cystic and pustular acne.
Insulin and IGF-1 also has an effect on our sex hormone Androgen. Androgens are the hormones that act on our skin to produce acne, specifically our sebaceous glands. Increase activity in the sebaceous gland produce sebum and oils which leads to comedomes aka congested acne.
As you can see, a High GI diet can have a double effect on increasing acne on our body. Not only does it increase inflammation, it also increases oil and sebum production. A double edge sword
Do keratinocytes cause acne?
Keratinocytes are very specialized cells that make up the epidermis (top layer of skin) and are essential in providing protection for the body by forming a tight barrier.
This barrier prevents foreign substances from entering the body, while also minimizing the loss of moisture and heat. Keratinocytes play an important role in skin injuries, but they also help to regulate the immune system.
There is a link with people who have trouble with shedding their dead kerationocytes and acne. Not being able to shed keratinocytes can cause a build-up of keratin plug around the hair follicle. This plug allows for bacteria to become trapped in the hair follicle and therefore increases the chances of acne.
What are some causes of acne in adults?
The main causes of acne are, overproduction of sebum, the bacteria P. acnes, inflammation, and follicular hyperkeratinisation. More often people will have a combination some or all these factors.
Sebum is a fatty secretion that comes from the sebocytes. It helps to hydrate the skin and create a barrier. too much sebum, it can lead to oily skin and clogged pores.
Propionibacterium acnes (P. acnes) is an anaerobic bacterium (can grow with no oxygen) and loves to live in the sebum which is rich in lipids. P. acnes can continue to grow in this environment, and it can set off the immune system which leads to inflammation.
Inflammation can cause acne to worsen by turning comedomal acne into pustular or cyst acne.
And lastly, as mentioned previously follicular hyperkeratinisation is another factor that contributes to acne flare ups by obstructing the hair follicle and traps sebum inside.
NB: sometimes deficiencies in nutrients, such as linoleic acid, zinc, vitamin D, vitamin C, and vitamin A are recognized as risk factors for the development of acne.
What food should I avoid if I have acne?
Consuming refined sugar (lollies) and refined grains (white bread), milk and dairy products, alcohol, and saturated fats (butter, cheese, red meat) leads to increased inflammation and excess androgens,
Reducing your intake of these foods and beverages may in turn reduce the rate of acne lesions.
What foods help clear acne?
Omega-3 fatty acids
These are anti-inflammatory, and regular consumption has been linked to a reduced risk of acne. Omega-3s have been shown to lower insulin-like growth factor 1. A few great omega-3 foods are fish, nuts, and plant oils
Probiotics
Probiotics promote a healthy gut and balanced gut environment, which is linked to reduced inflammation and a lower risk of acne development. A few great probiotic foods are yoghurt, kimchi, miso soup and pickles
Green tea and Turmeric
Green tea contains polyphenols that are known for their anti-inflammatory properties and for reducing sebum production. Turmeric is a known anti-inflammatory which in turn can regulate blood sugar, improve insulin levels, and minimise bacteria growth
Antioxidants
Antioxidants are great for mopping up internal and external free radicals. Free radicals have a negative effect on our skin’s functionality, and can affect the strength and vitality of the skin, leaving it more prone to inflammation, bacteria and sensitivities
Find fruits that are contain Vitamin A & E, high antioxidants, and zinc. A few great examples are blueberries, strawberries, raspberries, and goji berries
How can I get rid of acne fast?
We offer a few non-invasive acne solutions you can try before considering medical intervention
· LED light therapy can be used as a natural therapy helps reduce inflammation and redness.
· Vitamin A creams
· Salicylic enzymes peels (BHA, beta hydroxy acid)
· Regular daily sunscreen application
Always speak to your medical professional about non-invasive treatments before self-prescribing at home to avoid adverse reactions.
What foods trigger hormonal acne?
Alcohol consumption can influence your body to produce more of the hormone’s testosterone and oestrogen, which can in turn lead to an increase in sebum production and clogged pores.
Caffeine has been shown to increase the stress hormone (cortisol) in your body. Too much cortisol can lead to excess sebum production which is a common cause of acne.
Too much caffeine may interfere with your sleep patterns which can lead to your body producing unnecessary amounts of cortisol. We suggest watching your consumption of caffeine and making sure you are getting enough quality sleep. That means no caffeine after 4pm!
Cow's milk contains both whey and casein proteins which can promote growth in calves. Recent research suggests that it also influences human hormones. When we digest the proteins found in milk (this includes Whey Protein Isolate – your post gym drink), our bodies react by increasing insulin levels and blood sugar levels. Additionally, cows' milk tells our bodies to release a hormone called IGF-1, and we all know this is linked to acne production.
If you need help with your skin it is important to talk to a medical professional at Skindepth Perth. We can provide you with a complete and holistic skin care plan that will help you with your acne management and get you the results you want