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Recommended Food Habits to Avoid Pimples

Dr. Nidhi Jain

We are living in a world where your appearance speaks for you. The importance of physical appearance has increased more than ever at all times. In today’s era of overemphasis on beauty, the physical appearance of a person plays a pivotal role in building self-confidence and self-esteem. Most of the time we are ruled by instincts and the fact is that we have an instinctual preference for physical beauty. Glowing flawless skin is on the wish list for most of us but the main hindrance we all face is the problem of pimples.

Acne is quite a common problem among teenagers. The hormonal changes and faulty diet prove fatal and further aggravate the problem. Our Westernized life style and wrong food habits are somewhat responsible for this. Before going into the depth of the effects of food habits on pimples, let us first understand the pathology behind them.

We are what we eat, so it is very important to eat healthily to maintain a healthy body and glowing skin. Whatever we eat reflects on our skin. It is both scientifically and practically proven that our skin and face is the potential indicator of our health. The quality of food we consume, its quantity, and the type of food we eat all have a great impact on our skin.

What are pimples?

This usually happens to people with enlarged pores, when excessive oil, bacteria, and dead skin cells get into these open pores it causes inflammation and infection which ultimately clogs the pores leading to swollen red lesions, spots, or zits. Sebaceous glands which are located at the base of hair follicles when become overactive and secrete more oil leads to the formation of more pimples. Pimples mostly affect the face, back, chest, and shoulders as the presence of sebaceous glands is more in these regions.

Teenagers are worst affected by this because of hormonal changes occurring in their bodies during this period lead to overactive sebaceous glands.

Types of pimples:

Pimples range in severity from blackheads to cysts or nodules etc all having different signs and symptoms.

Whiteheads/white comedones:

These are the small pimples that remain under the skin. They appear as small flesh-colored papules. These are non-inflammatory and closed ones, these closed comedones are the precursor of papules, pustules, and inflammatory nodules.

Blackheads:

They are known as an open comedo, they appear black due to the oxidation of melanin and skin pigment.

Papules:

These are small, solid, rounded bumps that arise from the skin. They are often pink.

Pustules:

These are pimples full of pus, there base is red and pus is in the top.

Nodules :

They are like papules but large in size and have deep roots inside the skin

Cysts:

They are filled with pus and are painful and often leave scars. The purulent exudate may be sterile or may contain Propionibacterium acnes. These cysts after healing or draining leave behind the sharply punched-out pit.

Causes of Pimples

1 Excessive production of sebum:

Sebum is secreted by sebaceous glands. Human skin has pores that connect to oil glands under the skin which produce sebum. Sebum carries dead skin cells through these follicles to the surface of the skin. When these follicles get blocked either by excessive sebum production, dead cells, or due to infection by bacteria, the pimples start to develop.

2 Excessive keratinization:

Excessive keratinization within the follicular canal leads to lipolysis of triglycerides by Propionibacterium acnes which releases fatty acids. These fatty acids elicit the inflammatory process in the follicle wall which ultimately causes the wall to rupture and the formation of pimples. These pimples may later get infected by bacteria, yeast cells/fungi, or various parasites which leads to pus formation.

3 Hormonal factors:

A rise in testosterone and other androgen level is one of the main reasons behind pimples. Androgens levels raised during puberty causes the sebaceous glands to grow more to produce more sebum and this excessive sebum leads to cellular breakdown and clogged pores.

4 Emotional stress:

Stress is not a direct culprit but it makes them worse because during stress the body produces more oil-stimulating hormones. Lifestyle changes, yoga, meditation, and exercise all help in the reduction of stress.

5 Tight clothes:

Tight clothes cause excessive sweating and friction on the skin. The combination of friction and heat leads to the blockage and inflammation of the pores and the breakdown of the cell walls.

6 Overweight:

According to various types of research, it is found that obesity and pimples go hand in hand because it is found that in obese people the androgen and insulin-like growth hormones get raised and all these are the potent triggers for pimple formation.

7 Oil-based cosmetics:

Greasy oil-based cosmetics block the pores and lead to the vicious circle of pimple formation, so it is a must to remove your make up before going to sleep or preferably use no-ncosmetic products.

8 Genetics

If there is a strong family history of pimples or acne then you will be more prone to be get affected by the pimples

9 Dietary factors

Diet and acne are closely related and there are various studies in support of this and extensive debate and research work is going in this context. May be we cannot treat acne with nutrition but we can certainly reduce its effects by giving proper healthy and nutritious diet.

Recommended Food Habits to Prevent Pimples:

GI = GI is how fast and how high a type of food can raise levels of blood sugar when consumed in our body.

Low GI diets are those which produce less insulin spike when we eat them.It is find that the consumption of high GI load foods like sugary drinks, sweets, diet rich in simple carbs such as cakes , pasta, refined flour produce spikes in insulin levels .The increase levels of insulin causes oil glands to produce more oil and release of other hormones such as insulin like growth factor 1 (IGF-1)  and all that ends up with more acne formation.

On other hand low GI load food diet reduce weight, reduce the free androgen index, increased insulin like growth factor binding protein-1. So it is important to restrict high GI load diet such as simple carbs and sugars. Eat more of complex carbs such as dhalia,whole grains,legumes,oats, quinoa, unprocessed fruits and vegetables.

Omega 3 are the fats found in cod fish liver oil, flax seeds, eggs ,sea food, sardines, nuts, chia seeds,fish, spinach , kale, soya products helps in neutralizing the damaging toxins and reduce inflammation. They are also helpful in reducing mental stress .The ratio of omega 6 to omega 3 fatty acids is very important whereas the diet deprived of omega 3 and rich in trans fats , dairy and saturated fats and refined carbs worsen the acne excerbations on the other hand control diet in carbohydrates and rich in omega 3 gives you more clearer and brighter skin. So replace canola, soyabean oil with olive , sesame oil.

It is clinically proven that milk and dairy products promote insulin secretion and production of hormones such as IGF-1 which are major contributor of inflammation. There are also hormones in milk that are precursor to testosterone. Use non dairy alternatives like coconut milk, almond milk, soya milk fortified with vitamin –D.

Probiotics are the bacteria which are friendly to our gut and body , when we add probiotics to the milk for fermentation i.e conversion of milk into curd,then they decrease the IGF-1 factor present in the dairy products . So saucerkraut, kefir, kimchi are all helpful in prevention of pimples.

Food and beverages that should be avoided:

  1. Milk and dairy products.
  2. All packed, processed, frozen foods and pre prepared and refined food products.
  3.  All sugary, aerated drinks, energy drinks,canned juices, sweetened lassi and lemon juice.
  4.  All ready to eat food products, fast foods, junk food.

Foods which you can enjoy

  1. All raw and cooked green vegetables, leafy vegetables and colored vegetables such as zucchini, kale, bell peppers, beet roots, purple colored cabbage.
  2.  Fruits that are low in GI index and GI load such as berries, oranges, citrus fruits, pears, peaches, cherries
  3.  Complex carbohydrates such as millets, quinoa, buckwheat, dhalia, oats, poha .
  4.  Fats containing omega 3 fatty acids like nuts, flax seeds, chia seeds, pumpkin seeds, olive oil, coconut oil,
  5.  Milk and dairy alternatives  such as plant based milks like almond milk, coconut milk, cashew milk, soya milk.
  6.  Diet and spices rich in antioxidants and having anti inflammatory properties such as turmeric, cinnamon, garlic, ginger, parsley, black pepper.
  7.  Keep your self well hydrated with green tea ,hibiscus tea ,chamomile tea, herbal tea, lemon water, lassi, kanji.

According to Ayurveda

According to Ayurveda the Vata, Pitta and Kapha are the three life forces that determine the Prakriti of that person which does not change during one’s life span. The main cause of any disease is the imbalance between three doshas ie Vata, Pitta, and Kapha. Pitta regulates all metabolic processes as well as hormonal balance. Pitta disorders lead to inflammation, ulcers, skin problems, and liver diseases.

So to rectify this dosha the food should not be too spicy, salty, sour, or pungent. All fast, fried, spicy, oily food products be avoided. To reduce the pitta effect food rich in bitter, astringent and sweet and cool flavour are preferred. Leafy green vegetables, cucumber, oats ,melons, cherries, cinnamon, and coriander spices are preferred.

Hope the article helps you to understand everything about pimples and their connection with food. As monsoons are approaching and there will be more humidity in the weather, which is favorable for the growth of pimples and increased chances of infection by propionibacterium acne.

So by following certain steps religiously like washing your face daily, refraining from popping pimples, maintaining proper hydration, using sunscreen lotions every time you step out, and taking a diet rich in multivitamins and low in carbohydrates and simple sugar you be able to keep your skin healthy, flawless and glowing.

Hoping that the article would have given you some valuable insights to prevent pimples. Comment below to let us know on what you would like to know next.

FAQs

What are some recommended food habits to avoid pimples?

Eating a balanced diet that is rich in fruits, vegetables, whole grains, and lean proteins can help reduce the risk of developing pimples. Avoiding foods high in sugar, fat, and processed carbohydrates can also help reduce breakouts.

Is it important to drink water to avoid pimples?

Yes, drinking plenty of water is important for skin health and can help reduce the risk of developing pimples. Drinking at least 8-10 glasses of water per day can help to flush out toxins and keep skin hydrated.

Does dairy consumption cause pimples?

While it is not definitively proven that dairy consumption directly causes pimples, some studies have shown that consuming dairy products can increase the risk of breakouts.

What foods should be avoided to prevent pimples?

Fried foods, processed foods, and foods high in sugar and fat should be avoided to help prevent pimples. Additionally, foods that are high in inflammatory ingredients, such as processed meat, white bread, and refined grains, should be avoided.

Is it beneficial to eat more vegetables to avoid pimples?

Yes, eating more vegetables is beneficial for skin health. Vegetables are packed with nutrients that can help reduce inflammation and improve skin health. Eating a variety of vegetables can help to reduce the risk of developing pimples.

Is it important to limit sugar consumption to avoid pimples?

Yes, it is important to limit sugar consumption in order to reduce the risk of developing pimples. High sugar consumption can trigger hormones that can lead to breakouts and inflammation.

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(Reviewed by Dr. Samiksha Rane)

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