Acne is closely related to daily diet. Regularly consuming the following 5 foods will increase the risk of acne or make acne worse…

1. Dairy Products

Several studies have found a link between dairy products and the severity of acne in teenagers. Specifically, young people who regularly consume milk or dairy products (butter, cream, cheese, yogurt, condensed milk, etc.) are 4 times more likely to develop acne.

Dairy is known to increase insulin levels, which can worsen acne. Milk also contains amino acids that stimulate the liver to produce more IGF-1 (insulin-like growth factor – 1), which is associated with the development of acne.

Regular consumption of milk and dairy products will make acne worse.

2. Refined grains

When you eat foods like white rice, white bread, cakes, etc., your blood sugar levels rise rapidly, causing insulin levels to also increase to help move sugar out of the blood and into the cells. However, high insulin levels are not good for people with acne.

Insulin makes androgen hormones more active and increases the growth factor IGF-1, which contributes to acne development by making skin cells grow faster and promoting sebum production.

3. Sugar

Eating a lot of sugar is one of the common causes of acne. When blood sugar increases, insulin spikes to move glucose into the cells. The increase in insulin leads to increased androgen secretion, so the body produces more oil, causing inflammation. These are favorable factors for acne development.

Eating too much sugar is one of the common causes of acne.

4. Fast Food

Fast foods like burgers, hot dogs, french fries, pizza and soda can increase your risk of acne if eaten too often. These foods are high in calories, saturated fat and refined carbohydrates and can increase inflammation, causing excess oil and acne-causing bacteria on the skin.

5. Caffeine

Hormones in the body and skin health are closely related. Accordingly, consuming too much caffeine can lead to hormonal disorders, causing irritation or acne outbreaks. Caffeine can increase levels of the hormone cortisol.

Research shows that high levels of stress cortisol lead to more acne. Cortisol can also cause the skin to produce more sebum, or excess oil, which increases the likelihood of acne. ‏ Furthermore, caffeine can also affect sleep. Poor or lack of sleep will cause the body to release more cortisol, affecting the skin and making acne worse.

In addition, caffeine is also a factor that causes insulin levels to spike, contributing to making acne worse. Research also shows that people with high insulin levels are more likely to have severe acne.

6. Foods to eat to reduce acne

– Foods rich in omega-3: Omega-3 has anti-inflammatory effects, limits oil secretion on the skin, helps maintain balance in skin cell membranes, reduces stimulation of acne-causing factors.

Adding omega-3 to your daily diet can help improve acne and keep your skin smoother and healthier. Some foods rich in omega-3 that you can add to your daily menu are salmon, mackerel, tuna, chia seeds, walnuts, etc.

– Green tea: Green tea contains polyphenols that help reduce inflammation and reduce sebum production on the skin. In addition, green tea extract can also help reduce the severity of acne.

– Probiotics: Probiotics are good bacteria that live in the intestines that help promote healthy intestines and balance the microflora, which can reduce inflammation and reduce the risk of developing acne. You can supplement through yogurt, probiotic powder…

– Vitamins A, D, E and zinc: These nutrients can help strengthen the immune system and are good for the skin, thereby helping to prevent and improve acne. You can supplement vitamins A, D, E and zinc through fruits and seafood.