Diet for hormonal acne

The article is professionally consulted by Doctor of Department of Examination & Internal Medicine, Vinmec Nha Trang International General Hospital.

There are many causes of hormonal acne such as hormones, bacteria, genetics and stress. In addition to treating hormonal acne with medication, diet and lifestyle also help control and reduce symptoms effectively. So what to eat with hormonal acne?

Research has shown that changing your eating habits the right way can significantly reduce acne symptoms. Here are ways to manage symptoms through a hormonal acne diet.
1.1. Control blood sugar The food glycemic index (GI) is a scale that measures how quickly a food raises blood sugar. Following a diet with low glycemic index foods will avoid blood sugar fluctuations and control acne.
High GI foods, such as soda, white bread, candy, sugary cereals, and ice cream, cause drastic blood sugar fluctuations and can worsen acne. Eating foods high in sugar also increases levels of insulin, the hormone that carries sugar out of the blood and into cells for energy. This stimulates the release of other hormones, such as IGF-1. The increase in hormones further thickens the stratum corneum and increases excess sebum production, which can make acne worse.
Some studies show that people following a low GI and high protein diet have significantly improved acne. Furthermore, acne is more common in countries with high GI diets with sugary foods, and rarely occurs in countries where traditional diets don't include sugar or refined foods.
Therefore, cutting out sugary foods and drinks, as well as refined carbs, such as pasta, cakes, and white bread, can help improve acne symptoms.

1.2. Try cutting out dairy and whey protein Milk and dairy products promote insulin secretion and the production of the hormone IGF-1, which promotes acne development.
According to research, children and adults aged 7 - 30 who consume milk, cheese and yogurt regardless of frequency or amount have an approximately 16% higher risk of hormonal acne compared with adults. do not use.
Similarly, research indicates that consuming whey protein, a protein derived from milk, may be associated with acne. To avoid hormonal breakouts, try avoiding dairy, dairy products, and whey protein
1.3. According to experts, anti-inflammatory is one of the best ways to prevent and treat hormonal acne naturally. Therefore, choosing foods that reduce inflammation is very important.
Consume sources of anti-inflammatory omega-3 fats, such as fatty fish and chia seeds; and avoid sources of potentially inflammatory omega-6 fats like canola and soybean oils, which can reduce acne symptoms.
Eating a variety of vegetables and fruits is also a way to reduce inflammation and acne symptoms. These foods provide anti-inflammatory antioxidants and skin-healthy nutrients, such as vitamin C.
Also, choosing whole foods and limiting or avoiding highly refined products are important in a hormonal acne diet.

2.1. Foods to enjoy Vegetables: Broccoli, spinach, kale, peppers, zucchini, cauliflower, carrots, beets

Fruit: Berries, grapefruit, oranges, apples, cherries, bananas, pears, grapes, peaches Whole grains and starchy vegetables: Sweet potatoes, quinoa, pumpkin, brown rice, oats, buckwheat Healthy fats: Eggs, olive oil, avocados, nuts, nut butters, coconut oil Plant-based milk: Cashew milk, almond milk, coconut milk, coconut yogurt High quality protein: Fish anise, tofu, chicken, turkey, eggs, seafood Legumes: Chickpeas, black beans, lentils, kidney beans Anti-inflammatory herbs and spices: Turmeric, cinnamon, black pepper, parsley , garlic, ginger, chili Sugar-free drinks: Filtered water, carbonated mineral water, green tea, flower tea, lemonade.

2.2. Foods and drinks to avoid Dairy products, refined foods and sugary foods to avoid include:
Milk and dairy products: Cheese, yogurt Processed foods: Fast food , frozen food, dry food, sugary cereal, chips , white bread Sweets: Candy, cake, soda, biscuits, sugar, energy drinks, sweetened sports drinks, juice.

3.1. Vitamin D With its powerful anti-inflammatory properties, a deficiency in the vitamin can worsen acne symptoms. Vitamin D deficiency, found in nearly 50% of people with hormonal acne, also correlates with the severity of the condition. Supplementing with 1,000 IU of vitamin D daily for 2 months significantly improved hormonal acne lesions in deficient subjects.

3.2. Green Tea Green tea contains powerful antioxidants, which have been shown to have anti-inflammatory effects. Supplementing with 1,500 mg of green tea extract for 4 weeks significantly reduced moderate to severe hormonal acne in women.
3.3. Other Supplements In addition to vitamin D and green tea extract, the following supplements may also help reduce acne symptoms, including:
Fish oil : Omega-3 rich fish oil supplements can reduce the severity of acne in some people; B vitamins: May positively affect some people with hormonal acne. However, high doses of vitamin B12 injections can cause acne in some people; Zinc: Taking zinc pills has been shown to improve the severity of acne. Zinc also plays an important role in maintaining skin health; Strawberries: Has anti-inflammatory and antibacterial properties. Strawberry extract supplementation can significantly reduce acne lesions; Probiotics: Probiotics may reduce skin inflammation and other acne symptoms;

Besides following a healthy, nutrient-rich hormonal acne diet and trying out supplements, changing lifestyle factors also helps keep acne under control.
4.1. Smoking Smoking is significantly associated with hormonal acne and a multitude of other health problems, including lung cancer and heart disease. Quitting smoking is very important, not only to help reduce acne symptoms but also to improve your overall health.
4.2. Alcohol consumption, insomnia and stress Excessive alcohol consumption, not getting enough sleep and emotional stress have been shown to contribute to acne development, as well as worsen symptoms.

4.3. Skin care Skin care is also essential in the treatment of hormonal acne. You should visit a dermatologist and have a skin exam to find the best products, suitable for your individual needs and condition. Some products may only work well on certain skin types, so it's important to get the right product for you.
Acne is a skin disease that affects people of all ages. Along with traditional hormonal acne treatments, diet can help control the condition. You should eat foods rich in nutrients, avoid milk and limit sugar. Plus, taking certain supplements, combined with getting enough sleep, quitting smoking, and reducing stress are all healthy ways to dramatically improve your acne symptoms, as well as your overall health. .
Vinmec International General Hospital is the address for examination, treatment and prevention of diseases. When performing the examination process at Vinmec, customers will be welcomed and used modern facilities and equipment along with perfect medical services under the guidance and advice of experts. Good doctors, well-trained both at home and abroad.

Reference source: healthline.com