Diet for acne and acne on the face: menu for every day

General description of the disease

This is a chronic inflammatory skin disease.
It is not life-threatening and does not affect human functionality, but if not properly cared for, it can lead to the appearance of scars on the skin[1]. Let's take a closer look at why acne forms. Sebaceous glands are tiny glands that are located near the surface of the skin. They attach to hair follicles, which are small holes in the skin from which hairs grow.

Sebaceous glands lubricate hair and skin to prevent them from drying out. They do this by producing an oily substance called sebum.

If pimples appear on the skin, this is a sign that the glands have begun to produce too much sebum. Its excess mixes with dead skin cells and forms a plug in the follicle.

If the clogged follicle is close to the surface of the skin, it curves outward, creating a white head.

Normally harmless bacteria that live on the skin can then contaminate and infect the clogged follicles, causing papules, pustules, nodules or cysts[3].

Causes of acne

The cause of acne can be many factors. The most common of them:

Increased androgen levels in the blood. This is a type of hormone whose levels increase rapidly during puberty. In women, it turns into the hormone estrogen. An increase in the level of androgens in the blood provokes more active work of the sebaceous glands, due to which more sebum is released. It destroys the cell walls in the pores, provokes the growth of bacteria, which is fraught with inflammatory processes on the skin and the formation of acne.
Taking medications that contain lithium and androgen.
Using oily cosmetics or those that clog pores.
Hormonal imbalance in the body.
Emotional stress.
Menstruation period[1].
Heredity – Research shows that a child whose parents have both suffered from acne has a much higher risk of developing acne.
Pregnancy, especially during the first trimester. At this time, a change in hormone levels occurs in the body, which can cause rashes to appear on the body.
Polycystic ovary syndrome in women is a common condition that can cause acne, weight gain, and the formation of small cysts inside the ovary
Wearing objects that are in constant contact with the affected area. For example, a cap, helmet, backpack - this can provoke an increase in the area of the inflammatory process[3].
Poor nutrition. Research shows that certain foods high in carbohydrates may worsen acne. These include chocolate, chips and other snacks, flour products[4].

Types of acne

1 Juvenile acne is a type that occurs most often between the ages of 12 and 16 years. A characteristic symptom is inflammatory areas with small pustules on the face or body due to disruption of the sebaceous glands.
2 Comedones are a type of acne that forms when follicles are clogged with hair, sebum, cosmetics, and dead skin particles. May appear as black or white dots.
3 Blackheads are a type of open comedones. As a rule, they can be easily removed at home with masks, scrubs and proper care.
4 White pimples are closed comedones. They are formed from a pore in which sebum accumulates and does not come out. Because of this, a white dot appears. In itself, it is not dangerous, but if bacteria get into it, it can trigger the development of an inflammatory process.
5 Papules are inflamed comedones that look like pink or red dots on the skin. They can cause unpleasant, painful sensations from touch. Attempts to squeeze them out can cause increased inflammation or scarring on the skin.
6 Pustules are another type of inflamed acne. It consists of a white head with a red area around it. Over time, it fills with white or yellow pus. Do not squeeze pustules under any circumstances - they may leave behind a scar or dark spot.
7 Nodules are large inflamed lumps. They develop deep inside the skin and are very often painful. If this type of acne appears, you should immediately contact a dermatologist.
8 Cysts are relatively large lesions that resemble boils. Like nodes, they can be painful and require treatment prescribed by a specialist.
9 Acne conglobate is perhaps one of the most severe forms of acne, characterized by a large number of rashes. It includes many inflamed nodules that are connected to each other under the skin. This species can affect the neck, chest, arms and buttocks. It often leaves scars. This type of acne is more common in men and can sometimes be triggered by taking testosterone or steroids[2].

Symptoms

The most common symptoms are the inflammation on the skin itself. These are redness, blackheads or white raised pimples, ulcers. Sometimes they cause unpleasant sensations: pain when pressing, compaction. They can be either in the form of bulges or even [4].

Complications of acne

The most common complication of acne is scars that remain on the skin after squeezing or improper treatment or lack of care. Almost all types of acne can leave behind scars, but they most often occur after the most serious types, cysts and nodules, rupture and affect the skin nearby.

There are three main types of scars that remain after acne and acne:

1 Small, deep holes on the surface of the skin that look as if the skin has been pierced with a sharp object.
2 Strips of scar tissue that form under the skin, giving its surface an uneven appearance.
3 Round or oval depressions in the skin that resemble craters and usually have a slightly distinctive hue.

Such unpleasant consequences can be avoided if you properly care for your skin, treat pimples, and under no circumstances squeeze them out yourself[3].

Common myths related to acne

Acne appears from poor nutrition. Research has proven that not all “wrong” foods cause rashes. For example, fatty foods do not affect the growth of acne. But working in the kitchen with vats in which food is fried can cause rashes, since microscopic particles of oil can settle on the skin, clog follicles, and cause irritation.
Acne will not appear if you cleanse your skin every day. In fact, cleansing your skin too often several times a day with chemicals only makes it more vulnerable and causes new breakouts to appear.
The use of cosmetics leads to the appearance of pimples and new acne. It is a myth. It is important to choose the right cosmetics. Cosmetics that do not contain oil and do not clog pores are especially effective in preventing acne. The main thing is that at the end of the day, be sure to cleanse the skin of makeup, sebaceous gland secretions and dead skin particles[4].

Prevention and care for acne skin

Wash your face no more than twice a day with warm water and mild soap specifically formulated for problem skin.
Do not injure the skin with strong friction, aggressive scrubs, or care products.
Never squeeze pimples; this will cause infection, leading to more clogged areas, swelling and redness.
Keep your phone away from your face when talking, as there are a lot of bacteria living on its surface.
Wash your hands frequently, especially before applying lotions, creams, or makeup.
If acne appears on your back, shoulders, or chest, wear loose clothing to allow your skin to breathe. Avoid tight-fitting synthetic clothing.
Choose cosmetics for sensitive skin and avoid oil-based products. Remove your makeup before going to bed.
Keep your hair clean as it accumulates sebum and dead skin particles.
When shaving, use an electric razor or sharp safety razors. Soften your skin and beard with warm, soapy water before applying shaving cream.
Avoid anxiety and stress, as this can increase the production of cortisol and adrenaline, which trigger acne.

Treatment of acne in official medicine

Treatment for acne depends on how severe it is. So, you can remove blackheads yourself using a special scrub and masks. Other mild pimples - whiteheads or small amounts of blackheads - can be treated with over-the-counter gels or creams that contain benzene peroxide.

But the treatment of severe acne may take from several weeks to several months. A combination of antibiotics and topical treatment is usually the first option for treating severe acne. If this doesn't work, your doctor may prescribe the drug isotretinoin. Sometimes hormonal pills are also prescribed to combat acne[4].

Acne due to coffee

If you drink more than 3 cups of coffee a day, then there is a high probability of acne due to this drink, especially if this coffee is inexpensive instant coffee in cans. Even if you drink coffee from a coffee machine or brewed in a Turkish coffee pot, an excess of caffeine in the body can cause acne. This is due to the fact that coffee increases the production of the hormone cortisol, which is responsible for stress. And stress is one of the main causes of skin problems in middle age. Portions of sweet coffee on an empty stomach are considered especially dangerous.

Coffee and fruit

Excessive consumption of coffee, especially low-quality coffee, also affects the condition of the skin of the face and body. Excess caffeine in the body increases the production of cortisol, a stress hormone, which can also cause acne. In addition, drinking coffee on an empty stomach can lead to disruption of the gastrointestinal tract, the microflora of which immediately affects the condition of the skin and overall health.

Fruits are good for the body, because they contain a large amount of vitamins, minerals and other biologically active substances necessary for humans. However, in large quantities they can be harmful. Firstly, they contain quite a lot of sugar, and secondly, they can provoke allergic reactions, expressed in the appearance of small pimples. That's why you shouldn't get too carried away with them, especially citrus fruits.

What the Research Says

Research conducted by the University of Melbourne has proven to all peanut lovers that this food product contains a special androgen hormone. It is this that provokes excess sebum production. And in adolescence, this is a common cause of acne on the face and other parts of the body.

Therefore, teenagers and those who often experience acne on their face are advised to avoid these nuts. But what then can replace them? It turns out that almonds and cashews are ideal in this case.

They are absolutely harmless to the skin of the face and body and do not cause acne.

Also, if you eat peanuts frequently, pimples appear near your nose. Moreover, they always have a white head and purulent contents.

Reasons for appearance

The most common cause of acne is hormonal changes in the body in adolescents.
Acne on the face of adolescents begins to appear at the age of 11-13 years, normalization of hormonal levels occurs around 18-19 years.

Thus, acne, blackheads and pimples on the skin during this period are a completely natural phenomenon.

For all men and women, this period proceeds differently: for some, there is very little acne, for others, on the contrary, this problem becomes very noticeable.

It depends on many factors, in particular, heredity, skin type, skin care, etc. Red pimples are most common in teenagers.

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If there is a lot of inflammation, then you need to consult a doctor who will help prescribe treatment against acne.

Pimples, including red ones, occur not only in teenagers, but also in adult men and women. In this case, the problem may be a hormonal imbalance, but there are many other reasons why acne may appear on the face.

In most cases, all the problems of internal organs are reflected on the skin, so acne very often indicates certain problems in the body.

Of course, you shouldn’t independently draw a conclusion about which organ’s functioning is impaired, but in general, all the malfunctions of the body really are reflected on the skin.

In adult men and women, acne can appear due to poor diet.

Fatty, spicy, salty, spicy foods accelerate the production of sebum, which causes pores to become clogged faster, oily sheen, inflammation, etc. to appear.

It’s not difficult to deal with this problem - you need to give up or at least reduce the amount of harmful foods in your diet.

These include:

fatty meats;
alcohol;
fast food;
baked goods and sweets;
products containing animal fats;
milk and dairy products.

Unfavorable environmental conditions can also worsen complexion and lead to skin inflammation in men and women.

Photo:

If the body regularly does not receive enough nutrients, a large amount of harmful foods is consumed, and a person lives in a polluted area, then skin problems will not be long in coming.

Among the reasons for the appearance of acne on the face in both men and women, it is worth noting either improper skin care or the use of low-quality cosmetic products.

Sample menu for the week

The anti-acne diet differs in that it is not aimed at weight loss and has no contraindications. The menu is built on the principles of proper nutrition, so frying must be replaced with steaming or stewing with minimal addition of oil. Dishes should not contain a lot of salt, and fried vegetables should not be used in soups.

You can create your menu using the example below:

Monday:

millet porridge with milk, apple, dried fruit compote (with minimal sugar content);
borscht with meat (beef), bran or grain bread, tea without sugar;
steamed or baked fish, carrot and garlic salad.

Tuesday:

boiled chicken or quail egg, cottage cheese with berries, tea without sugar;
chicken broth, boiled chicken breast and vegetables stewed without oil, tomato juice (it’s better to make it yourself);
buckwheat porridge and steamed chicken breast (you can use boiled one left over from lunch), fresh vegetable salad.

Wednesday:

wheat porridge, kefir;
chicken soup (you can add brown rice or buckwheat to it), grain bread (with bran), fresh berry jelly;
beef liver stewed with vegetables, dried fruit compote.

Thursday:

salad of tomatoes and cheese (can be replaced with Feta cheese), pear, a slice of rye bread, green or herbal tea without sugar;
pea soup with lean broth, steamed fish, fresh cucumber salad, berry juice;
cottage cheese, bran, any fruit of your choice, kefir.

Friday:

buckwheat porridge with milk, any berries and fruits of your choice, tea to taste without sugar;
lean beef soup, bran, berry or fruit jelly;
steamed brown rice, stewed skinless chicken, kefir.

Saturday:

a little cheese, cottage cheese with fresh berries or fruits, compote of raisins or dried fruits;
light broth and a piece of boiled chicken, bran, fresh vegetable salad (choose ingredients to taste);
steamed or baked fish, beet and prune salad, kefir.

Sunday:

steamed minced chicken cutlet, fruit of your choice, herbal or green tea without added sugar;
borscht with lean beef, a piece of boiled meat (you can use the beef you made the soup with), a small slice of black or grain bread, fresh or stewed vegetables;
cottage cheese (you can add raisins or dried apricots), bran and drinking yogurt.

When serving dishes, it’s good to sprinkle portions with chopped parsley and add carrots and garlic to salads. The correct dressing for vegetable salads consists of a small amount of flaxseed oil, grated ginger and lemon juice. Choose salmon fish, as it contains amino acids that have a beneficial effect on the skin.

TOP 10 products that help fight acne

If the intestines do not fully cope with their work, then some of the toxic substances remain in the body.

The skin begins to take part in their disposal. This is why various rashes form on it.

Let's look at the best products for acne on the face in reverse order:

10th place. Fruits, berries. This is a source of natural vitamins and minerals. They also contain ballast substances (fiber), which enhance intestinal motility and relieve congestion in it. Preference should be given to seasonal fruits, they contain the highest concentration of beneficial elements;
9th place. Vegetables. Products that are no less beneficial for the skin are available all year round. It is healthier in its raw form, for example, in salads. The greatest benefits will come from bell peppers, legumes, tomatoes, spinach and celery. Contain a large amount of plant fibers, which have a beneficial effect on intestinal function;
8th place. Dairy products. They contain bacteria that help the digestive system cope with the removal of toxins and strengthen the immune system. After just one and a half to two weeks of regular use, the face noticeably clears up. An important nuance: only “live” dairy products are suitable - yogurt, kefir, yogurt;

Photo: fermented milk drinks normalize intestinal microflora

7th place. Vegetable oil. In addition to having a beneficial effect on the digestion process, oils cleanse the liver. They promote skin rejuvenation, as they contain the antioxidant vitamin E. It is better to consume fresh. The most useful are olive, flaxseed, and rapeseed. But sunflower seeds are only slightly inferior to them in beneficial properties;
6th place. Meat. Source of protein and energy. Contains 8 amino acids that our body cannot synthesize itself. It is better to introduce it into the diet in the form of low-fat varieties, and choose cooking, steaming or baking as the method of preparation;
5th place. Fish and seafood. Fish generally contains many substances that are beneficial for the skin. And marine is also a source of Omega-3 acids, which regulate metabolic processes and help increase skin protection from adverse external influences;
4th place. Cereals. It is a source of fiber and vitamins. They must be consumed daily - in the form of porridge, multigrain bread, bran. The skin will react very quickly to these beneficial products;

What is useful for women

Peanuts contain large amounts of manganese. It is especially useful for those who watch their figure and try to lose weight. After all, this substance improves metabolism, which means the weight loss process will happen much faster.

It also helps improve the condition of hair and nails. All this is thanks to biotin, which is also present in this miracle product.

If you eat just one handful of peanuts every day, you can significantly improve your mood. After all, it contains an acid unique in its composition called tryptophan. It is thanks to it that it is possible to overcome depression, improve sleep and mood.

Helps restore disrupted hormonal levels and stabilize the menstrual cycle. And all this thanks to its unique composition and ability to influence hormones.

However, almost all those who love peanuts will sooner or later experience acne on their faces. And this is also due to the fact that these nuts, tasty and healthy, affect hormones.

Now be sure to familiarize yourself with all the beneficial properties of peanuts for the human body, both female and male.