How do people who love acne adjust their diet

People who love acne can improve their skin condition by adjusting their diet, avoiding high sugar and high-fat foods, increasing their intake of anti-inflammatory foods, supplementing with zinc, and maintaining water balance. The occurrence of acne is related to improper diet, endocrine disorders, excessive oil secretion, bacterial infections, genetic factors, etc.

1. Adjust dietary structure

Reduce the intake of refined carbohydrates, such as white bread, desserts, etc. These foods can easily cause rapid increases in blood sugar and stimulate sebaceous glands to secrete excessive oil. Increasing the proportion of low glycemic index foods such as whole grains and miscellaneous grains can help stabilize blood sugar levels. Vegetables and fruits should account for more than half of the total daily diet, and dark vegetables such as spinach and broccoli are rich in antioxidants.

2. Avoid high sugar and high-fat foods

Chocolate, milk tea, fried foods, etc. contain a large amount of sugar and saturated fatty acids, which can aggravate skin inflammation reactions. Hormones in dairy products may stimulate sebaceous glands. It is suggested to choose sugar free soybean milk, almond milk and other vegetable milk instead. Trans fatty acids in processed foods can disrupt the skin barrier function and increase the risk of pore blockage.

3. Increase anti-inflammatory foods

Foods rich in omega-3 fatty acids such as salmon and walnuts can alleviate skin inflammation. Blueberries, pomegranates, and other berry fruits contain polyphenols that have antioxidant properties. The active ingredients in turmeric and green tea can inhibit the proliferation of Propionibacterium acnes, and sugar free green tea can be consumed 3-4 times a week.

4. Supplementing with Zinc

Oysters, beef, and other zinc rich foods can regulate sebum secretion and promote skin repair. Plant based zinc sources such as pumpkin seeds and cashews are suitable for vegetarians, and it is recommended to consume 15-20 milligrams per day. The synergistic effect of zinc and vitamin C is better, and it can be eaten with citrus fruits.

5. Maintain water balance

Drink about 2000 milliliters of warm water daily to help eliminate metabolic waste. Cucumbers, watermelons, and other high moisture fruits and vegetables can replenish cellular moisture and improve dry skin. Avoid excessive consumption of diuretic drinks such as coffee and alcohol, as these can accelerate water loss and cause dehydration of the stratum corneum.

In addition to dietary adjustments, it is recommended to follow a regular schedule and moderate exercise. Ensure 7-8 hours of sleep every day to avoid hormonal imbalances caused by staying up late. Perform 3-5 aerobic exercises per week to promote blood circulation, but clean your face promptly after exercise. Choose mild amino acid cleansing products to avoid excessive cleansing that damages the skin barrier. Pay attention to sun protection, as ultraviolet radiation can exacerbate pigmentation after inflammation. If the acne problem continues to worsen, seek medical attention promptly for professional treatment.