2024-08-20 09:38:00
Author: Kadriye Bag/August 20, 2024/ 13 views
Dear friend, dear friend,
Today, the connection between acne and the microbiome is widely established (1).
The way you treat your skin affects your gut flora.
Instead, what you eat can have a rapid impact on your skin.
A study published May 11 in the journal Science Nutrients (Nutrient in English) confirms this about acne (1).
This is a review of the scientific literature, which covers the vast amount of research in recent years on the link between diet and acne.
This research is welcome as this issue affects many teenagers and young adults.
Who suffers from acne?
Acne affects 6 million people in France (2).
60% of adolescents are affected.
But there are also 25% of young people, especially women.
Among teenagers, 15% suffer from severe acne.
Teenage acne lasts an average of 3 to 4 years and then disappears naturally around age 20.
Severe acne can leave lifelong marks on the face (3).
Sometimes it extends to the back, neck, arms, and torso.
In most cases, it can have a profound impact on a teen’s psyche and interactions with others.
Let’s put it bluntly: Acne is a teenager’s nightmare.
What’s even more unfortunate is that in most cases, acne can be avoided.
What is acne?
It is a chronic inflammatory skin disease (1,2,3).
Under the skin, at the base of the hair, are sebaceous glands.
They produce an oily liquid whose job is to protect the skin.
Sebum continuously flows through the hair ducts, from which hair implants and grows out of the skin (1,2,3).
But if the gland produces too much sebum or is too thick, it stops flowing. Then the hair passage gets clogged.
Sebum accumulation.
This creates an environment conducive to the proliferation of certain bacteria, especially Propionibacterium acnes It secretes pro-inflammatory substances (1,2,3).
This abnormal secretion comes from hormonal imbalance.
It may also be associated with tiny lesions at the base of the skin, which scientists call microcalcifications.
Acne comes in many forms. Some are unbearable and even painful, such as purulent or ulcerative acne (acne fulminans).
What causes acne?
They are diverse.
List of scientists (1,2):
Genetic predispositions, hormones, hygiene, certain drugs, poor quality cosmetics, nutrition.
Only the legacy factor cannot be changed.
Starting with your diet, you can take action on everything else.
The study highlighted three main dietary imbalances.
1/ Ratio between Omega 3 and Omega 6
The study’s authors began with a simple observation: Acne is more common in Western populations than in other parts of the world.
They believe the difference is mainly related to diet.
The first mistake of the modern Western diet is the frequent lack of Omega 3(1).
Therefore, the balance between omega-3 fatty acids and omega-6 fatty acids is not respected.
The correct ratio would be 1 Omega 3 to 4 or 5 Omega 6(4).
But in reality, most people consume almost no omega 3 and a lot of omega 6.
To increase this ratio, you need to eat more fish, as well as eggs fed with flaxseed or earthenware (5).
Canola oil also provides plant-based omega-3(5).
In contrast, all foods made from wheat, corn, sunflower or soybeans are rich in omega-6 (6.7).
Apparently, eating pasta, pizza, cookies, and white bread can trigger acne.
2/ Sugar and high blood sugar
The researchers then highlighted the fact that modern Western diets tend to be rich in foods that quickly raise blood sugar levels (1).
This forces the pancreas to produce large amounts of insulin.
This produces blood sugar levels (or blood sugar) that vary throughout the day.
This is a depletion mechanism in the pancreas and liver (4).
It is also a source of hormonal disorders.
Teenagers are especially sensitive to this. This is when sebum production becomes imbalanced (1).
To limit these blood sugar changes, it’s ideal to consume:
Whole grains and organic grain products: they have a much lower glycemic index, especially since they are rich in fiber and nutrients; as many vegetables as possible: they are low in sugar and rich in fiber, which is also happy for the microbiome and hormones Good for sebum; Foods with a glycemic index not exceeding 55: This index is calculated using white sugar as a reference value, and its value is 100; for example, white rice and refined wheat flour are above 75 (8); prefer mild cooking methods, such as steaming, cooking, Simmer or simmer (9).
Research also recommends avoiding dairy products, especially industrial milk, as well as sugar and chocolate (1).
The author points out that the problem in chocolate is not the cocoa, but the sugar that is often added to it (1).
3/ Risk of inflammation
Researchers believe that acne may be caused by excessive inflammation in the body (1).
This inflammation can come from:
Saturated fats, especially low-quality fats: too much whole milk, cold or industrial meat can trigger acne (10); Trans fats: they are found in potato chips, savory biscuits, industrial products: these fats are hydrogenated and then Heated to very high temperatures; they are harmful to humans (10); Gluten: In this case, it is best to avoid all wheat-based products.
The first step the authors recommend is to stop eating dairy products.
This may be a little difficult for your teen.
But it’s also a way to make it grow.
Of course it’s yours,
Augustine of Liva
1724266195
#Institute #Natural #Health #Protection #avoid #acne #message #send #teens
