The vast majority of adolescents face the problem of acne. Calling acne is wrong. It's just a reaction of the body to hormonal changes during puberty. Therefore, the use of cosmetics, and even more so of medicines will not bring a lasting result. If there is a desire to reduce the frequency and intensity of acne, then you should start with the correct dietary intake. Consider the 6 rules of dietary nutrition against acne.
Eat more fruits and foods with a low glycemic index.
To reduce acne, that is, acne, try to eat foods with a low glycemic index. The glycemic index of the products shows the rate at which the product splits in the body, converting to glucose. Glucose is our main source of energy. If glucose has entered the bloodstream more than our body needs, then it is stored in reserve in the form of fat. Products with a low glycemic index are digested slowly. Glucose comes in dosed portions and has time to be processed, not accumulating in fatty tissues. In addition, after eating low-glycemic foods, the feeling of satiety persists for a long time.
The table with the glycemic index of products can be found on the Internet. But in brief you can recommend the following products:
- Bakery: black bread, bread with bran and wheat grain, oatmeal cookies.
- Kashi from whole grains - an excellent dietary food against acne. It is advisable not to abuse all kinds of flakes, instant porridges, wheat and polished rice. But brown rice is very useful.
- All kinds of berries. Especially strawberries and raspberries. Berries also contain a lot of substances useful for the skin. High index of glycemic index in watermelon (this is also berry). But given its seasonality, it is not worth noting such a delicacy.
- From fruits: apples, apricots, peaches, pears, oranges. But canned fruits produce the opposite effect.
- Vegetables are divided into two opposite camps. Of course, all vegetables are useful. But in the fight against acne, we will help: garlic, greens, tomatoes. And also onion, cabbage, pepper, broccoli, eggplant, soybeans, peas, beans. The opposite effect is enjoyed by rutabaga, parsnip, potato, zucchini, pumpkin, corn, turnip.
- Sunflower seeds. Mushrooms. Walnuts. Peanut. Dried fruits.
- Unhealthy sour-milk products.
- Bitter chocolate (not dairy).
You need to be more careful about sweet drinks based on sugar. Even to freshly squeezed juices. Drunk on an empty stomach, they are quickly digested, throwing into the blood a large dose of sugar. The pancreas is put under attack. Therefore, it is better to consume sweet drinks during or after a meal. Of the juices, apple, orange, pineapple are most useful in fighting acne. Of course, without sugar. In general, sugar in large quantities is also the enemy of the skin.
Do not abuse fatty dairy products.
Studies have shown that there is a direct relationship between the consumption of dairy products and the appearance of acne. Dairy products have an effect on the production of insulin and testosterone. Omega-6 fatty acids contained in milk compete with useful Omega-3 fatty acids. Omega-3 acids fight with inflammation.
Of course, you can not refuse dairy products, especially in adolescence. Simply purchase dairy products with low fat content and without the addition of sugar. To compensate for the need for calcium, consume more: sardines, eggs, parsley, almonds, olive oil.
Increase the intake of Omega-3 fatty acids.
To avoid inflammation of the skin, you should abandon the "low-quality" fats. Such fats are found in most processed foods. Forget about time for shop cakes, cookies, fast food (porridge, mashed potatoes, pasta, soups). Forget, preferably forever, about a fast food system - fast food.
But more eat foods saturated with omega-3 fatty acids. They are a key element in dietary nutrition against acne. These include oily fish, rapeseed oil, flaxseed. Also, the favorites for the ratio of useful fatty acids and protein are: sardines, shrimps, mussels, sea kale, nuts. If you can not buy these products regularly, you can help the body with capsules with fish oil.
Save yourself from the food industry.
Trying to minimize costs, most domestic food industry enterprises use cheap products. Especially dangerous is the presence in them of transgenic fats that cause acne. Carefully study the labels of the products that you are buying. Food should be prepared at home. Cooked on steam, it retains useful properties and does not contain toxic molecules.
Observe the acid-base balance.
Acid-base balance is the balance between acidic and alkaline substances that we use inside. To maintain this balance, it is necessary to count the eaten products. On ¼ part of acidifying products should account for ¾ of alkalizing products. Acid-base balance is important for intercellular metabolism and affects the manifestations of acne.
Alkalizing foods are rich in water, these are vegetables and fruits. It is useful to drink mineral water, rich in bicarbonates. Examples of acidifying products: cereals, bread, parmesan cheese. More information about the acid-base balance can be obtained from a nutritionist.
Love a healthy lifestyle.
It may seem obvious, but a healthy lifestyle contributes to good health. Including the health of the skin. The way of life depends on four factors: physical and mental activity, nutrition, sleep and the impact of stress. Adolescents must engage in intense sports. In the diet it is recommended to follow the rule of "four quarters". In the diet should be a quarter of fruits, a quarter of raw vegetables, a quarter of cooked vegetables and a quarter of protein. To sleep it is necessary to lay down after the first yawn, even if fatigue is not felt. Yawning is the signal of your body that it needs rest.
Using the 6 rules of dietary nutrition against acne can not only reduce the inflammatory processes of the skin, but also strengthen the body as a whole.