http://www.ne45d.com/webHtml/news/newsLogHealth.html
http://www.besthealthmag.ca/best-looks/acne/foods-that-fight-acne/2/
Brazil nuts
These are rich in selenium,
a powerful antioxidant that appears to help improve acne, probably by protecting cells from
inflammatory damage and preserving skinÕs elasticity. Selenium works
particularly well when itÕs accompanied by vitamins E and A, so eat your Brazil nuts with some almonds and perhaps some red bell peppers.
Aim
for: One Brazil nut delivers a
full dayÕs supply. Other foods rich in selenium are meats, fish, poultry,
onions, garlic and whole grains.
Oysters, beans, poultry, fish
(and other foods rich in zinc)
No one knows exactly why,
but getting enough zinc appears to help put the brakes on breakouts. It may be that zinc
helps to control the release of male hormones that kick-start acne. Zinc also
helps the body absorb vitamin A,
another important nutrient for healthy skin.
Aim for: The recommended amount for men is 11 milligrams; for women,
itÕs 8 milligrams. Ninety grams (3 ounces) of oysters has 30 milligrams of
zinc, while the same amount of dark
turkey meat has 4 milligrams (6 ounces = 8 mg).
Helpful
hint: Vegetarians who avoid
animal products altogether should consider consulting a nutritionist for
advice on supplementing with zinc.
Salmon, flaxseed
(and other foods rich in omega-3 fatty acids)
Some dermatologists think
that omega-3 fatty acids, which help keep
inflammation at bay, may
help keep acne under control. Fatty fish like salmon, sardines, and mackerel
all boast omega-3 fatty acids, as do flaxseed
and walnuts.
Aim
for: At least two servings of
fatty fish per week. You can also sprinkle salads with flaxseed oil, use ground
flaxseed in baking and smoothies, and add toasted walnuts to casseroles and hot and cold
cereals.
Sweet potatoes, carrots,
cantaloupe, bell peppers
(and other foods rich in beta-carotene)
Beta-carotene (found in
many orange-, yellow-, and red-hued fruits and vegetables) converts in the body
to vitamin A, another of the nutrients that helps to enhance seleniumÕs
benefits to skin.
Aim
for: At least 1/2 cup (125 mL)
of red- or yellow-hued vegetables a day.
Fruits and vegetables
When scientists looked at
the diets of teens in the Kitavan Islands of New Guinea and the Ache region
of Paraguay—where not one case of acne was found—they took note: The diets were rich in fruits and vegetables
like yams and greens and low in refined
foods like white sugar and white flour, which can cause hormones to spike.
When people from a similar
gene pool started to eat refined foods, they began to experience acne.
Aim
for: At least eight servings a
day. A serving generally means one medium piece of fruit, 1 cup (250 mL) of raw
produce, or 1/2 cup (125 mL) of cooked produce.
Oranges, tomatoes, melons
(and other foods rich in vitamin C)
These juicy vitamin C bombs
wonÕt cure you of
breakouts, but because the vitamin strengthens cell walls, it can help protect your skin from scarring that blemishes can cause. Bioflavonoids, which often come from
a C source (such as the white rind inside citrus fruits), also act as natural
anti-inflammatories that can enhance the healing action of vitamin C.
Aim
for: Eat enough vitamin C–rich food to total 250 and preferably 500 mg of
C per day. A half cup (125 mL) of raw red bell pepper has 163 mg, and 1 cup
(250 mL) of strawberries has 85.
Almonds, eggs, leafy green
vegetables (and
other foods rich in vitamin E)
The antioxidant vitamin E helps skin heal from damage
and scarring caused by acne. ItÕs not easy to get a lot of E from a low-fat
diet, but unrefined (minimally processed) vegetable oils, nuts, and whole
grains are good sources.
Aim for: The recommended daily intake of vitamin E is 15 milligrams. One
tablespoon (15 mL) of canola oil has 2 mg, and 30 g (1 ounce) of almonds has 7
mg. Some physicians recommend 200 mg or more per day, which youÕd need a supplement to get.
Helpful
hint: Vitamin E is fat soluble,
so eat it along with foods that contain a little fat. When you eat kale or
spinach, for example, drizzle on a little olive oil.
Off the menu
Iodized salt and other strong
sources of iodine. For unknown reasons,
iodized salt can cause acne flare-ups. Watch the amount of
sodium you take in from prepared and
processed foods and how much iodized salt you add from the saltshaker. Consider
using sea salt, which is lower in iodine. Also limit shrimp and shellfish, which are
high in iodine.
Refined
foods. If youÕre serious about
stopping acne, scale back on the ÒwhiteÓ foods in your diet—white bread,
white flour, mashed potatoes, french fries and anything made with lots of sugar. They cause blood sugar and
insulin to spike, and scientists suspect
that those insulin spikes may contribute to acne. Diets full of refined foods
and low in fruits and vegetables also come up short on magnesium, a mineral
that helps to balance acne-inducing hormones.
Milk
Several studies have found
that milk (regardless of the fat content) is associated with increased acne.
One reason could be growth hormones that naturally occur in milk, says Logan. ÒEighty to 90 percent of milk is derived from pregnant cows and the researchers are starting to find that the natural
growth hormones are stimulating the acne process,Ó he explains.
In fact, all dairy products
except yogurt have been shown to raise the risk for breakouts. So if youÕre
acne prone, Logan recommends cutting back on the milk products you eat.
ÒExperiment
with total elimination [of dairy products] for about three weeks, then slowly
reintroduce yogurt,Ó he suggests. The reason yogurt wonÕt give you zits: the fermentation process eliminates
about 80 percent of naturally occurring growth hormones, Logan says.
Soft drinks
You want to keep your blood sugar balanced as much of
possible in order to keep your skin looking healthy, says Logan. When a
medium-size Coke at McDonalds contains 56 g of sugar, washing your Big Mac down with a pop can wreak havoc on your
skin, causing everything from acne to visible signs of aging.
Treat
soda like a special treat rather than a mealtime staple. Instead, quench your
thirst with water flavoured with slices of your favourite fruit.
Deli meats
Sandwich meats may be
convenient, but the way theyÕre processed may cause wrinkles. While the exact
reason why processed meats cause damage isnÕt known, experts suspect that the
chemicals within these meats may lead to inflammation. ÒInflammatory chemicals are essentially like acid rain on the [your
skinÕs] collagen,Ó explains Logan. He adds
that there are similar connections between a diet heavy in processed meats (as
opposed to fresh, lean meats) and greater risk for type 2 diabetes and cancer.
CanÕt
live without your lunchtime sandwich? No problem. Layer slices of lean meats
such as grilled chicken breast between your bread and eat bologna less often.
http://www.webmd.com/skin-problems-and-treatments/acne/features/lifestyle
No. 2: Tweak Your Diet
Some foods cause your blood sugar to rise quickly, triggering a boost in insulin.
Too much insulin in your bloodstream can trigger changes in your body that can lead to the growth of pore-clogging cells. It can also boost
action in your oil glands.
So
make some changes to your meals. A study in the American Journal of Nutrition suggests you may have fewer breakouts if you add more whole
grains, beans, and veggies and cut back on pasta, white rice, white bread, and
sugar.
No. 1: Get More Sleep
According to a study in Sleep, the risk of psychological stress increases by 14% for every
hour of sleep you lose a night. So what does this have to do with acne?
"Stress
increases glucocorticoid production, which can lead to abnormalities in skin
structure and function," says Sonia Badreshia-Bansal, a dermatologist in
Danville, CA. And that can make conditions like acne worse.
http://porcelainfacespa.com/how-does-sleep-deprivation-lead-to-acne/
Sleep Deprivation Causes Acne
When you sleep late, youÕll notice that your skin
actually secretes more sebum, and this probably explains why it results in new
acne. Again, from what IÕve read, a lack of sleep will promote stress and that
causes an increase in the substance cortisol in the
body. Cortisol in turn, causes the skin to secrete more sebum, which results in
acne. Dr. Gil Yosipovich, professor of dermatology at
Wake Forest University School of Medicine suggested that stress-related
inflammation maybe to blame for the breakouts. ÒOur research suggests that acne
severity associated with stress may result from factors others than sebum
quantity. ItÕs possible that inflammation may be involved.Ó
Another factor connecting sleep
deprivation to acne is the increase insulin resistance, which can contribute to one
being acne-proned according to this medical article on acne causes. This is
because insulin resistance can increase glucose or sugar that is one of the
major causes of acne.
http://sleep-centre.ca/does-a-lack-of-sleep-cause-acne/
¥ Wash your face twice daily with a
gentle non-drying facial cleanser (such as CLEAN & CLEAR¨ ESSENTIALS¨ or
AVEENO¨ ULTRA-CALMING¨ Cleanser) and pat dry with a clean towel. Avoid soap,
dirty towels, scented products and harsh cloths.
¥ Use a good moisturizer –
look for the label Ònon-comedogenicÓ, which indicates that it will not cause
acne.
¥ Try an over-the-counter anti-acne
product that contains salicylic acid.
¥ Adopt a healthy lifestyle, which
includes adding more fruits and veggies to your diet, cutting down on junk
food, drinking more water and doing 30 minutes of exercise every day.
¥ Use a good
sunblock, preferably with an SPF factor over 30, at least 20 minutes before sun
exposure. Once again, quality is important, and make sure to look for an
oil-free non-comedogenic formula.