Skin Challenges - Acne and Your Diet

Ever wondered why acne pops up when your body might not be at its peak?

Well, it's like a signal – something's not quite right inside. Often, it stems from your gut, where poor digestion can throw liver detoxification off balance. When the body struggles to eliminate unwanted substances effectively, guess who steps up to the plate? Your skin – the unsung hero. 

But wait, there's more! Poor digestive function is usually the culprit behind acne. This puts extra strain on your liver and kidneys – our trusty waste disposal units. And when these organs are overworked, higher-level hormones linger in the blood, leading to more sebum production. You know what that means: hello, acne! 

So, what should you cut down on?

First up: refined sugar – a prime suspect in altering gut bacteria profiles. It sneaks into packaged foods like cereals and sauces under names like dextrose or fructose. 

Skip processed foods too; they fuel inflammation, increase insulin and wreak havoc on your gut buddies.  bacteria. 

Dairy-free might be the way to go as well! While not fully proven yet, some suggest that whey protein in dairy can spike blood insulin levels and trigger an acne-causing hormone named IGF-1. This hormone increases the sebum or oil production leading to blockages and results in blackheads, congestion and acne. 

And let's talk about caffeine, alcohol, and refined carbs (think white rice and bread) – they're no angels either! 

Now onto the good stuff: 

Essential fatty acids are your skin's BFFs! Omega 3 rich foods like oily fish, flaxseeds, walnuts or chia seeds are must-haves for balanced skin. This will minimise the inflammation- driving Omega 6 that is found in processed food. Load up on green leafy veggies—they're packed with goodness! 

Vitamin C and zinc are superheroes for healing and boosting immunity. Highest form of zinc is found in oysters, beef and lamb do contain a small amount and plant sources include seeds (pumpkin and sunflower). 

Zinc is one of the hardest minerals to be absorbed in the body and choosing the best type of zinc will ensure results. Zinc Picolinate and Zinc Methionine are the best forms, Zinc Gluconate has a moderate effect and Zinc Citrate and Zinc Sulphate have the lowest effect. 30-50 mg of elemental zinc per day with food is best practice. 

Foods high in Vitamin C include berries, capsicums, citrus fruit, kale, broccoli and parsley. Oh! Don't forget a little help from digestive aids - these can help to promote saliva, encourage healthy digestion and increase nutrient absorption. A digestive aid can be taken 30 mins before a meal or once a day the first thing you have in the morning. Either lemon or apple cider vinegar or sparkling mineral water. 

Eating the rainbow 

Yellow and Orange - Carrot, apricot, lemon, sweet potato, capsicum and golden kiwi fruit, turmeric 

Green - Leafy veg, spinach, rocker, kale, broccoli, bok choy, cabbage, asparagus, beans, cucumber, kiwi and apples 

Red - Capsicums, raspberry, strawberry, radish, beetroot 

Purple - Blueberry, eggplants, onion, cabbage, blackberry, plums 

White - Cauliflower, mushroom, garlic and parsnip 

Whole grains - Wholemeal bread, brown rice, quinoa, barley, popcorn and buckwheat 

Lean proteins - Chicken. Turkey, egg, tofu, tempeh, beans, legumes 

Healthy fats - Avocado, salmon, eggs, tofu, olives, unsalted nuts andseeds 

Follow the healthy plate model 

¼ plate proteins 

¼ plate wholegrains 

½ plate of veg and fruit

Written by Sherri-Lee Scholtz, Puravida Beauty Wellington