Acne

Acne is most common in adolescents, but may occur in adults alike and is very common in general. Most individuals will develop at least mild acne during adolescence, but what many don’t realize is that up to approximately 50% of adults (mostly women) in their 20’s (and 35% in their 30’s) will suffer from acne, and it can occur even in those older than 40 years old.¹ Factors that influence acne include:

• Diet (high glycemic load, dairy)²
• Smoking/tobacco use
• Stress
• Hormone concentrations
• Genetics

Until more recently, the general medical community did not consider acne to be caused by dietary factors. Now, as suspected, we have proof of a connection, particularly with dairy and processed foods with a high glycemic load. Interestingly, the prevalence of adult acne has been increasing over the years, likely due to poor diet. A Nutritarian eating style can be the primary strategy to resolve acne and keep it from coming back.

Diet

Follow a Nutritarian eating style for the maximum intake of nutrients that help maintain clear, healthy, radiant skin (carotenoids, omega-3 fatty acids, antioxidants, etc.).

Avoid dairy (milk, yogurt, cheese, whey protein, casein protein, etc.), which has been associated with a higher risk of acne, which may be due to factors that include dairy’s influence on insulin and insulin growth factor 1 (IGF-1), which is known to aggravate acne.

Strive for a lower glycemic load at your meals. Foods with a high glycemic load to reduce/eliminate include:

• sugar
• refined grains
• white potato
• sweetened drinks (even fruit juices)

Plant foods that have a relatively low glycemic load include:

• vegetables (green vegetables, peppers, tomato, eggplant, squashes, etc.)
• beans
• nuts and seeds
• berries

Reduce stress

Take advantage of ways to reduce mental, emotional, and physical stress by getting enough quality sleep, exercising, and including healthy social interaction, to name a few.