Hello everyone, I am Ruan Guangfeng, a Master of Nutrition and Food Safety from China Agricultural University, and a nutritionist at the same time. In addition, I am a member of the expert group of the China Food Counterfeit Alliance and have won the “Top Ten Nutrition and Health Creators” award issued by today’s headlines for three consecutive years.
Many people have had acne, such as me. Acne mushroomed in college and the momentum was like wildfire never quite consumes them. They still have their traces. People always have all kinds of doubts about acne.
Why do people grow acne? Many people have told me that the diet should be light. How can we eat to better prevent acne?
Although acne is not terrible and usually disappears with age, acne always makes people embarrassed and even doesn’t want to come out to meet people. Even if the years go by, it is still hard to forget.
So, I’ll talk to you about diet and acne today.
Why do people grow acne?
Acne is one of the most common diseases in dermatology. According to statistics, 80% ~ 90% of teenagers have suffered from acne. Acne can often be relieved and cured naturally after puberty, but there are also a few people who still have acne until they are 40 years old.
Acne is a lesion of hair follicle sebaceous gland units on the skin, which can be manifested as acne, papules, pustules, cysts and scar formation.
Many stars also have acne. The more famous acne patient is our 110m hurdles champion, Liu Xiang. The small pit on the face of the big star is the scar left by acne healing. However, it will not reduce the number of his fans in any way.
So, why do people have acne? In fact, until today, the pathogenesis of acne has not been fully understood.
Evolutionary theorists believe that acne may be caused by the fact that we shed fur too quickly during the evolution of apes. But human sebaceous glands have evolved faster than hair. As a result, greasy waxy sebum does not have a lot of hair to lubricate. As a result, sebum accumulates and clogs pores, resulting in acne.
What factors can lead to acne?
The Institute of Skin Diseases under the National Institutes of Health (NIH) believes that acne may be related to these factors:
- The hormone secreted by puberty skin increases, resulting in an increase in the probability of sebaceous gland embolism. Changes in hormone levels during pregnancy; Start or stop taking contraceptives; Heredity, if your parents have acne when they are young, then you are very likely to have acne. Some studies even believe that about 80% of the causes of acne are related to heredity. Certain drugs; Too greasy cosmetics.
Does diet affect acne?
At present, acne is caused by a variety of reasons, the most important related factors are sex hormone level, sebaceous gland secretion, local bacterial proliferation, hair follicle sebaceous gland duct keratosis abnormality, etc.
The relationship between diet and acne is not very clear at present, but many studies have found that our daily diet will also affect acne.
For example, if you have acne, try not to eat these foods.
1. Hyperglycemic foods
A large number of studies have found that regular consumption of foods with high glycemic index, such as refined sugar, white bread, noodles, etc., will aggravate the rise of acne.
The reason may be that higher blood sugar levels also affect hormone levels and then increase sebum secretion. The evidence in this regard is very sufficient. If you are worried about acne, foods with high sugar content and quick blood sugar response, you’d better eat as little or no food as possible.
2. Dairy products
Dairy products may also aggravate acne, probably because hormone residues in dairy products will affect hormone levels in the human body. However, the evidence in this regard is not very sufficient, and you can pay due attention to it, including milk, ice cream, cheese, etc.
Step 3: Chocolate
A study of 14 men with acne found that acne worsened after eating chocolate. Of course, the sex, number of subjects and the control of external factors may affect the results of the experiment, so this conclusion is not particularly clear.
In addition, some people may not know that they are actually allergic to chocolate, wheat products or dairy products, which is the cause of acne. So, if you find that acne grows after every bagel meal or cookie ice cream party, stop eating these things and see if they improve.
Can greasy food make people grow acne?
When acne grows, people often tell us not to eat too greasy food and eat a light diet, because acne is that too much oil clogs pores, and eating greasy food will aggravate acne.
This statement is half right.
In fact, scientists have found that fatty foods have no what effect on acne.
However, a large number of studies have found that saturated fat can promote inflammatory reaction in human body and is easy to cause acne.
Considering that foods with a lot of saturated fat are often greasy, it is suggested that everyone should eat less greasy foods with high fat, especially fried foods outside, many of which are fried with palm oil with a lot of saturated fat. If you fry food at home, it may be better.
05 Summary of Diet to Prevent Acne
1. Eat less high-sugar foods, including all kinds of sweet drinks and sweets. For example, when summer comes, eat less ice cream and drink less sweet drinks. The evidence in this respect is the most sufficient, especially needing attention.
2. Try to control dairy intake during acne development. If you want to control acne, During this period, it is best not to eat dairy products, or to weigh yourself according to the situation of acne. If you are worried about insufficient calcium intake, you can try to choose low-sugar yogurt, or at least not to drink low-fat skim milk that has a greater impact on acne. In addition, you can also eat more bean products, such as soy milk and tofu.
3. Try not to eat chocolate during acne. Chocolate is not an indispensable food for us. In order to end acne fighting early, don’t eat it!
4. Eat less foods high in saturated fat. For example, fried foods, especially those bought outside, are mostly fried in palm oil and have high saturated fat content.
Finally, if you want to know more about health science popularization, welcome WeChat search and pay attention to my WeChat public number Ruan Guangfeng nutritionist. There are many articles on healthy diet, which can not only help you save money, but also let everyone know how to eat safely.