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.

Blockers of important enzymes that break down histamine (diaminoxidase)

Often, histamine intolerance in the body occurs when it accumulates excessively and the enzymatic system is unable to break it down in a timely and effective manner. In the digestive tract, histamine taken with food is destroyed by diamine oxidase (DAO). The effect of this enzyme is reduced in case of various intestinal diseases, microflora disorders, alcohol abuse, celiac disease and gluten intolerance, as well as deficiency of certain vitamins and minerals.

A deficiency of this enzyme is also caused by taking certain medications (in particular, non-steroidal anti-inflammatory drugs (NSAIDs), antidepressants, immunomodulators, antihistamines, antiarrhythmics). The main difference between food intolerance is that it does not participate in the immune system response.

Based on the experience of German colleagues, according to a 2017 study, it is recommended to approach the diet in stages. At the first stage, abstain from histamine products for 10-14 days; at the second stage, under supervision, the product is reintroduced, thus determining histamine tolerance.1 A monthly low-histamine diet can reduce the symptoms of urticaria in adults.2

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.

How to eat healthy

Adviсe:

1. You need to add different foods to your menu to diversify your diet.
2. It is necessary to exclude foods: flour, salty and sweet.
3. We need to help cleanse the body of toxins. To do this, you should consume at least 2.5 liters of water per day.
4. To maintain the stomach in normal condition, it is necessary to add bran to food.
5. The diet should always include dishes such as soups and broths.
6. It is necessary to arrange a “fruit day” weekly. This means that on this day you need to eat only fruits.
7. Fast food needs to be eliminated.
8. You should not eat very fatty foods and spicy foods.
9. It is best to exclude mushrooms from your diet.
10. You should not drink alcohol while dieting.

Not many people know that food in a slow cooker or steamer retains the beneficial vitamins that are in the product.

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.

Care for oily skin in summer and winter

Oily skin is more troublesome in summer than in winter. The hotter the air, the more active the sebaceous glands work, creating an oily film on the face. Therefore, in the warm season, cleanse your skin and do not overload it with creams!

Winter is a blessing for those with oily skin. In the cold, sebum production is reduced, and oily skin approaches normal. Fighting shine is no longer a headache. We moisturize the skin, in some cases even nourish it, strengthen blood vessels.

Well done for learning so much information. As a reward, get trump cards that only those with oily skin can boast of. Your face will age more slowly than women with other dermis types. The skin will retain its elasticity longer and will be almost resistant to fine wrinkles.

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.

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.

Drinking regime

Many years ago it was found that for the health of the whole body it is necessary to maintain water balance. The condition of the dermis, hair and even nails depends on compliance with this rule. As with any process, there is an exception. Humidity indicator has a relationship with the amount of water consumed, but is not a fundamental factor.

The role of water is limitless; with its help it is possible to protect a person from direct exposure to ultraviolet rays and wind. With proper water consumption, the skin will not crack much, without peeling. Gradually a natural shine will begin to appear.

To maintain the health of the epidermis, it is recommended to follow these rules:

• in order to optimize metabolic and metabolic processes, it is recommended to drink at least 1.5 liters of water per day (attention! We are talking only about clean and still water, this list does not include tea, coffee and compote);
• distribute the volume of liquid so that you do not drink liquid later than 19:00. Otherwise, swelling may form;
• It is recommended to keep a water bottle near your work area, in your car, or next to your bed.

By observing the drinking regime, you can maintain the normal functioning of internal organs.

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.

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.