The right diet for clear and healthy skin without acne and wrinkles

If acne begins to appear on a person’s face, this indicates a disruption in the functioning of his internal organs, most often a malfunction in the functioning of the gastrointestinal tract. Such pathological processes lead to the fact that toxins are retained in the body, and this negatively affects the condition of the skin.

Therefore, you need to deal with acne correctly. First, you need to ensure the normal functioning of the digestive system. Every morning you should start with a glass of water, which you drink on an empty stomach. This will allow you to “flush” your intestines. You also need to help your internal organs cope with the problem by taking probiotics and prebiotics. In this way it will be possible to get rid of dysbacteriosis.

A proper diet is one of the important components in the fight for healthy and beautiful skin. Only an integrated approach, combining external remedies and the right diet, can rid you of skin rashes once and for all.

Causes of acne

To get rid of acne on the face, you should determine the reason that triggered its appearance.

These reasons include:

• Hormonal imbalance in the body. Often such a failure occurs in adolescents, pregnant women, and people suffering from pathologies in the genitourinary or endocrine system.
• Deficiency of minerals and vitamins in the body.
• Loss of immunity, physical and mental overload, insufficient time for sleep.
• Hypothermia of the body.
• Malfunctions of the digestive organs.
• Poor facial skin hygiene.
• Allergic reactions of the body.

It should be noted that the occurrence of acne can be simultaneously influenced by several factors. This is exactly the situation observed in most cases.

Basic Rules

In order for the dermis to remain healthy and beautiful, it is important to choose an effective diet that includes only healthy foods. It is almost impossible to cope with this task without studying the genetic specifics of each person. There is a separate branch of science - dermatogenetics, which studies the influence of hereditary factors on the skin. A detailed analysis will help you choose a nutrition plan individually, as well as develop a specific list of suitable products.

It is not enough to select and prepare the right dishes. There are a number of other rules that are recommended to be followed for healthy skin:

• adhere to a varied diet rich in healthy proteins, carbohydrates, minerals and vitamins;
• It is best to use a fractional nutrition system, be sure not to forget about breakfast, and have dinners 3-4 hours before bedtime;
• Protein-rich foods are best consumed for breakfast and lunch. In the evening, it is recommended to give preference to boiled, baked vegetables, dairy and fermented milk products;
• do not forget to drink enough water;
• exclude harmful foods from the list of consumed foods.

It is enough to take simple tips for daily rules, and in the future such a routine will be carried out automatically. People suffering from dermatological rashes (acne, acne, etc.) gradually see their skin clear up and take on a healthier appearance.

Acne Diet Guidelines

The peculiarity of a diet designed to solve the problem of acne and pimples is that specialists can only provide general recommendations.

As mentioned above, you need to start with normalizing the functioning of the digestive system. To do this, you should completely solve the problem of dysbiosis, change your menu, enriching it with products rich in dietary fiber and pectin. This allows you to create favorable conditions for the reproduction of normal intestinal microflora.

Sources of dietary fiber include cereals (buckwheat and pearl barley), pasta based on whole grain flour, brown rice, bran, broccoli, cabbage, spinach, dill and other products.

To help your skin get rid of acne, you should eat foods that contain a sufficient amount of zinc. Therefore, the menu must include liver, low-fat beef, wheat bran, and seafood. Zinc helps regulate the functioning of the sebaceous glands.

We also must not forget about vitamins, without which the skin cannot look attractive. To speed up tissue regeneration, relieve inflammation from the skin, reduce flaking, and get rid of local redness, you should include in your diet foods that are rich in vitamin A. Therefore, foods such as fish oil, corn, milk and food products should always be on the table. its basis, carrots, apricots.

It is impossible to imagine a diet to combat acne that would be lacking in B vitamins. They help skin cells renew themselves faster, metabolism accelerates in the deep and superficial layers of the dermis, which promotes high-quality regeneration of the skin. To do this, the menu needs to include animal liver and kidneys, buckwheat, wheat groats, cabbage and cheeses.

It has a lifting effect, stimulates metabolic processes, accelerates the regeneration of the skin, normalizes the water balance of the skin, relieves it of flaking, dryness and pigmented rashes. Vitamin E is a real elixir for the skin. You can deliver it to the dermis from the inside if you eat vegetable oils: soybean, cottonseed, sunflower. There is a lot of vitamin E in sprouted wheat, green peas, boiled eggs, and parsley.

Fish is a storehouse of vitamins and beneficial microelements that problematic skin needs. Fish contains a lot of Omega-3 fatty acids, which act as strong antioxidants; they can eliminate even chronic acne, have a powerful anti-inflammatory effect, and increase skin tone and elasticity.

Diet for youthful skin

Diet is needed not only for acne. The problem is not always rashes or acne. Every woman dreams of staying young and looking younger than her age. But after 30, age-related changes begin. Sometimes the skin ages earlier. This may be due to genetics, lifestyle and, of course, nutrition.

You are what you eat - a familiar and true expression. By changing your diet, you can improve the condition of your skin, remove puffiness, puffiness, and add radiance. The diet should also include natural and healthy foods. Women need to forget about refined sugar. It harms the skin, interferes with collagen synthesis, provokes the appearance of wrinkles, and has a number of negative consequences. You should also give up animal fats and eat more vegetables and fruits.

Vitamins for beautiful skin

In order for the skin to remain beautiful and acne-free, it should receive the following set of vitamins:

• Vitamin A.

  It allows you to retain moisture in the dermis, promotes the normal maintenance of collagen and elastin in its layers, and can also combat the excessive work of the sebaceous glands. Thus, the skin remains elastic for a long time.

• Vitamin E.

  This vitamin is a powerful antioxidant that neutralizes the effects of toxins and other harmful substances. If the body receives it in sufficient quantities, then black spots will not form on the skin.

• B vitamins.

  Vitamins of this group allow you to deliver other nutrients to the skin and promote their high-quality absorption. However, if there are too many of these vitamins in the body, this will lead to worsening inflammatory processes, which means there will be even more acne.

• Vitamin C. This vitamin is the main fighter against acne. It allows you to destroy toxins and helps reduce inflammation. Moreover, getting through the bloodstream to the pores, ascorbic acid acts as a powerful antiseptic that cleanses the dermis from the inside. Vitamin C also stimulates the immune system, increasing the skin’s ability to resist negative environmental factors.

In addition to vitamins, the skin needs zinc, chromium, selenium, manganese, copper, iron and polyunsaturated fatty acids.

Hydration for every skin type

Methods for moisturizing facial skin vary depending on the type. To determine it, look at your face without makeup in good light.

• If there are slight peelings and wrinkles around the eyes and lips, tightness and irritation, the skin is dry.
• If you can clearly see pores, inflammation, and your skin shines when you change the angle, you have an oily type.
• If all this appears only in the T-zone (forehead, nose, chin), the type is combined.
• If the face glows and seems healthy, and there is no inflammation, the skin is normal.

Another option to find out your skin type is to cleanse it with a cleanser, then wait a few hours and rub a thin paper napkin over your face. Pronounced spots indicate oily skin, and if traces appear in the T-zone, it indicates combination skin. If there are no marks at all, the skin is dry. Small discharge indicates a normal type.

Sample menu for a week of anti-acne diet

In accordance with the recommendations for proper nutrition, we offer you a diet menu for acne by day for the week. You will see the first results in 4-5 days. You can follow this diet for as long as you want - its duration is not limited. This menu is only approximate; you can form your diet based on this menu and in accordance with the rules of healthy eating for clear skin listed above.

Acne menu for 7 days:

It is best to use fruits, nuts and vegetable salads as snacks. It is recommended to drink at least 2 liters of mineral water per day.

Harmful products

The condition of the skin directly depends on the choice of products and the method of their preparation. When compiling a diet, it is extremely important not only to choose the right foods, but also to exclude harmful substances that contribute to the formation of acne and acne.

The list of prohibited products includes the following:

• sweet pastries, bakery products, puff pastry. Baking with yeast, butter or margarine is harmful;
• chocolate. Strong allergen, so exclude cocoa;
• spread and margarine;
• fatty meats, smoked meats, sausages;
• salted fish and caviar;
• fast food;
• coffee.

The consumption of alcohol, which contributes to dehydration of the body, is also prohibited. As a result, the skin becomes very dry and loses its natural shine. Also, you should not use compotes prepared for the winter, since they contain a high concentration of sugar.

Permitted and prohibited products

There are a wide variety of foods that people suffering from acne can eat. When creating a menu, it is important to focus on your health status and take into account possible allergic reactions.

The list of permitted products includes:

• Fresh vegetables and fruits. These products are a source of fiber, so they help normalize intestinal function. At least once a month you should spend fasting days on fruits or vegetables.
• At least 3 times a week, the menu should include cereal-based dishes. It is best to give preference to buckwheat, oatmeal, and brown rice.
• You can eat bread, but in small quantities. For this purpose, you should choose rye bread or wholemeal bread.
• You should definitely drink fermented milk drinks. Cottage cheese should have low fat content, the same goes for kefir.
• Allowed meat is lean: beef, turkey, chicken. Meat dishes should be on the menu at least 2 times a week. They are cooked either grilled or steamed.
• Olive oil is a source of beneficial substances that the skin needs. Therefore, it should be used for salad dressing.
• Be sure to drink at least 8 glasses of water a day; you can also drink mineral water, but without gases. This promotes rapid regeneration of the skin and allows you to rejuvenate the body.
• You need to drink green tea, which has an anti-inflammatory effect due to the presence of catechins in it.
• Nuts should be used as a source of selenium. In addition, they are rich in Omega-3 fatty acids. You need to choose nuts that have not had any spices added to them.

Foods that contribute to acne:

• Alcoholic drinks and tobacco.
• Fried foods.
• Preserved products.
• Mayonnaise and ketchup.
• Spicy seasonings.
• Fatty meat: pork, lamb, etc.
• All confectionery products.
• Strong tea and coffee.
• Foods are sources of cholesterol.
• Peanut. Promotes a surge of the androgen hormone. It activates the sebaceous glands responsible for the production of sebum.
• Milk. Diet therapy in the fight against acne completely excludes this product from the diet. It is a stimulator of the sebaceous glands.
• Salt. It flushes fluid from the body and disrupts the water balance of skin cells. Its use should be reduced to a minimum, if it is impossible to refuse completely. In some dishes, such as salads, salt can be easily replaced with lemon juice, without compromising their taste.
• Products containing iodine. It is believed that high levels of iodine in foods aggravate acne and cause pimples.

When can I expect results?

If the diet for problem skin is followed correctly, then within a few days improvements will be noticeable. No, acne will not go away. But new rashes will stop. Gradually, existing pimples will fade and the oiliness of the skin will decrease. A pleasant side effect is that your complexion will improve.

It is recommended to combine nutrition with proper external care and the use of medications. Sometimes acid peels and dermatological cosmetics are used. When the acne is completely gone, you can switch to products for age spots and post-acne. But don’t give up the diet. It should become a way of life.

Pros and cons of the acne diet

Pros of the diet:

• The menu is balanced and consists of many products.
• The diet is easy to tolerate and can be followed on an ongoing basis.
• Metabolism returns to normal, the skin rejuvenates and becomes cleaner.
• If you exercise at the same time, you will be able to lose weight.

Disadvantages of the diet:

• The menu includes eating seafood, which is quite expensive.
• There are no simple carbohydrates on the menu, so not everyone will be able to maintain such a diet.

What not to eat if you have problem skin and acne

Diet during acne treatment involves avoiding foods that enhance the functioning of the sebaceous and sweat glands.

• The first category of foods that can cause new rashes on the face includes foods with a high Glycemic Index (GI). Simply put, these are “fast” carbohydrates that rapidly increase blood glucose levels (confectionery and sweet products, soda, etc.). Glucose increases the production of insulin, which, in turn, stimulates the production of the hormone testosterone - one of the culprits of acne - and increases skin sensitivity to it. The GI of foods depends on several factors: the amount of fast carbohydrates and fiber. The less sugar and more fiber you consume, the better.
• The second category of undesirable products includes dairy and fermented milk products: milk, kefir, yogurt, fermented baked milk, cottage cheese, cheese, etc. Cattle growth hormones (anabolics) in these products disrupt the human hormonal balance, which also causes rashes.
• The third group includes products containing trans fats (highly comedogenic fatty acids), for example, fast food and processed foods. Consumption of such products can change the composition and properties of sebum, making it denser.

Let's highlight a group of drinks separately. For example, when drinking coffee, the body produces the stress hormone cortisol, which also causes acne. Alcohol, carbonated drinks and concentrated juices not only increase blood sugar levels, but also the amount of waste and toxins in the body, which also come out through the pores on the face with sebum and sweat. But if you follow the drinking regime and have sufficient daily water intake, your skin will only thank you.

Cosmetologist's advice

In addition to diet, it is necessary to perform cosmetic procedures aimed at cleansing the skin. This will help you get rid of acne faster. Procedures should not be one-time, they should be carried out regularly. Skin care will normalize the functioning of the skin glands and eliminate the rash. The dermis should be cleansed every day, no matter how intense the acne. For this purpose, you need to use antibacterial agents. Do not apply ointments and creams that have a greasy base to the skin, as this contributes to blockage of the sebaceous glands.

Regardless of skin type, it needs care, which consists of the following procedures: cleansing, toning, nutrition and moisturizing.

Home remedies are used to cleanse the dermis; you can also undergo cleaning using devices in a beauty salon.

Cleaning can be superficial and deep, physical, chemical and mechanical. The most gentle is superficial cleaning, which affects the stratum corneum of the skin. Its scales exfoliate, skin elasticity increases, and its nutrition is enhanced. This cleaning is done at home using scrubs, tonics, and masks. It is indicated for oily skin and acne.

Deep cleansing allows you to use the entire epidermis, right down to its deep layers. For severe skin changes: in the presence of wrinkles, scars and stretch marks on the skin, peeling with fruit acids is used. This procedure is aggressive and injures the skin. Deep readings also include ultrasonic peeling, skin treatment with galvanic currents and alkaline solutions. Such procedures are carried out only in a cosmetologist’s office. During the procedure, the pores open and comedones come out. A vacuum is also used for this purpose. It is possible to use other procedures aimed at cleansing the skin, but they should be selected individually, together with a cosmetologist.

If the disease is severe, then it is impossible to get rid of acne on your own; you should contact a specialist. In this case, not only local treatment will be required, but also taking antibacterial drugs, as well as retinoids (Isotretinoin, Roaccutane). The latest drugs help relieve inflammation and have a sebostatic effect. However, when taking retinoids, the stratum corneum becomes thinner, its permeability increases, and the skin becomes dry and prone to irritation. This may cause the rash to worsen. Therefore, the dermis needs to be moisturized, which helps relieve inflammation and allows it to recover as soon as possible.

Consequences of the wrong choice

A person who does not monitor his own diet and consumes large amounts of unhealthy foods will immediately feel the consequences. Not only does the skin begin to suffer, but the functioning of internal organs is also disrupted, metabolic processes slow down, and excess weight appears.

Among the most common consequences are the following:

• the appearance of pigment spots;
• dry skin;
• circles under the eyes;
• wrinkles.

By following simple rules, it is possible to avoid negative consequences. For example, consuming a large amount of fast food, which contains practically no useful substances, provokes the early appearance of wrinkles and negatively affects the general condition of the skin, it loses elasticity and becomes flabby.

Avocado

Avocados made this list for the same reason: healthy fats. Well, also because it is very tasty. Polyunsaturated and monounsaturated fats help the skin remain firm and hydrated, creating a natural glass skin effect. A study of 700 women found that a diet high in healthy fats was responsible for healthy, glowing skin. Let's talk about the benefits of avocados?

1. In addition, avocados contain elements that can protect the skin from ultraviolet rays from the sun, which are the cause of pigmentation and the first signs of aging. This does not mean that sunscreen can now be put aside. It protects the skin from the outside, and avocado only enhances its effect from the inside.
2. Like nuts, avocados contain vitamins E and C, which are best absorbed together. Vitamin C promotes the production of collagen, which gives the skin a healthy and elastic appearance. It also protects the skin from the negative effects of the environment - sun, air pollution and air emissions, which inevitably affect the skin.

Cocoa

Many clear skin diet guides insist on including dark chocolate on this list. But do not forget that chocolate contains sugar, and it is beneficial only with a high cocoa content (from 72%). Thanks to its antioxidants, cocoa reduces the effects of sun damage, increases blood flow and retains moisture, giving the skin a radiant appearance. Choose chocolate without sugar and its harmful substitutes, and it is best to replace it with healthy cocoa with plant-based milk and honey. Another alternative is chocolate made at home from cocoa butter, Jerusalem artichoke syrup and quality cocoa powder.