Anti-acne diet: the importance of hormonal balance on the plate

Alimentation anti-acné

The term anti-acne diet is very often heard among people who want to make the unsightly pimples that abound on their face disappear. It is therefore important to understand how food plays a role in the hormones that cause acne. You must also know the foods to avoid and those to favor to fight against this scourge.

Dietary supplements can help you maintain the hormonal balance necessary for healthy skin. Nubiance also supports you with its anti-imperfection routine specially designed for acne-prone black skin.

What is the link between diet and acne?

How do foods affect hormones?

Numerous studies demonstrate the impact of diet on the condition of the skin. Indeed, when your intestine is too saturated due to a meal, the skin takes over and will act as a filter. Your complexion then becomes dull and signs of inflammation appear, notably pimples.

A diet with a high glycemic load plays a major role in triggering acne. In fact, sugary or high glycemic load ingredients have the ability to raise blood sugar levels and maintain inflammation of the epidermis. This increase in blood sugar leads to an increase in insulin secretion by the pancreas, which has hormonal consequences that can promote an overproduction of androgens, responsible for too much sebum secretion .

Among these acne-promoting ingredients, you can find:

  • Sugar

  • The candies

  • Sodas

  • Products made from refined cereals such as white flour

  • White bread

The modern diet based on industrial and processed dishes also greatly favors acne. Everything has become too acidic, with too much protein and grains, not enough vegetables and fruits. To avoid this hormonal imbalance, it is important to favor a varied and balanced diet, Mediterranean type with a good acid-base balance. Acidity should only make up 20% of your daily diet.

Hormones are a reflection of your health. A diet rich in empty calories plays the role of enemy of hormones. This is why it is important to adopt a healthy lifestyle which obviously involves eating to regulate hormonal secretion.

Inflammatory reactions due to diet

Diet, beyond promoting the production of sebum, also promotes inflammation of the skin, particularly with the overconsumption of cow's dairy products and meat. These products are proteins that contain an amino acid called leucine. Excess leucines support inflammation in the skin, which causes acne. Adopting a reasoned and reasonable consumption of meat and dairy products allows you to reduce the causes of inflammation in your skin.

Likewise, a modern diet based on processed foods is often pro-inflammatory and therefore creates a breeding ground for acne.

But how does this manifest? Inflammatory acne corresponds to an imbalance in the microbiome which begins to secrete inflammatory factors in the pilosebaceous follicle. The comedones then become inflamed, causing more severe acne. When the inflammation is superficial, papules and pustules appear. When the inflammation becomes deep, nodules appear, which are generally very painful and can develop into abscesses/cysts. And when the inflammation is severe, the risk of scarring and acne lesions is increased, hence the importance of limiting pro-inflammatory foods.

Also discover the Nubiance anti-imperfection routines .

Which anti-acne diet to choose?

Keeping hormonal balance to prevent the appearance of acne is already prepared in your dishes. To do this, it is important to favor certain so-called anti-acne foods :

  • Vegetables and fruits: rich in vitamins, nutrients, fiber, antioxidants, these foods help fight inflammation. Prefer green vegetables and limit yourself to 3 fruits per day because of the sugar.

  • Oily fish: rich in Omega-3, mackerel, sardines, trout, halibut, are very beneficial against the inflammation of your acne spots. They also contribute to better healing of the skin after an acne episode.

  • Spices: their anti-inflammatory properties are no longer in doubt. To benefit from it, sprinkle your dishes with turmeric, paprika, cinnamon, cumin, ginger.

  • Soy: this derivative of cow's milk allows you to ingest the calcium necessary for your body without suffering the inflammation of usual dairy products. Bet on soy milk, soy cream, puddings and soy yogurts.

  • Brazil nuts: this nut is rich in selenium, an antioxidant that helps prevent acne breakouts. This fruit protects cells against inflammatory lesions and preserves skin elasticity.

  • Foods rich in zinc: cocoa powder, cashew nuts, lentils and mushrooms will be your allies in the treatment of acne, as will beef or veal and eggs. However, these last three foods are high in calories and/or high in cholesterol, which is why they should not be overused.

  • Whole grains: foods made from white flour disrupt hormonal balance and cause acne. To avoid this, adopt whole grains in your diet such as quinoa or brown rice. In addition, they are antioxidants, ideal for your acne-prone skin.

Also discover Nubiance anti-imperfection treatments for smooth and healthy skin.

What food supplements to fight against acne?

Acne turns out to be an external manifestation of much deeper dysfunctions. To treat this problem effectively, surface care is not always enough. Certain food supplements help boost a weakened immune system and reduce inflammation and oxidation of skin cells, often responsible for acne.

Among the anti-acne food supplements , you can find:

  • Zinc : this essential element maintains skin health. Indeed, it is a very powerful natural antioxidant, used by dermatologists to target inflammation and promote good healing of acne-prone skin. Zinc has antioxidant properties that prevent the build-up of toxins to fight free radicals. Zinc also has a regulatory effect on inflammatory reactions due to the obstruction of pores by bacteria caused by overproduction of sebum. Finally, by preventing bacterial proliferation and reducing the risk of infections, zinc energizes and accelerates the skin's healing process.

  • Vitamin A: retinoids include vitamin A and its derivatives such as retinol, retinoic acid and retinal. Their keratolytic actions make them ideal ingredients for caring for acne-prone skin. Vitamin A also reduces inflammation, facilitates the growth of new skin cells, and protects against environmental damage.

  • Omega-3: this excellent antioxidant protects the skin from external aggressions and oxidative stress, providing nutrients for the skin. They keep the skin healthy while strengthening it and protecting it against epidermal diseases, especially acne. This anti-acne food supplement makes the skin smooth and supple, because it liquefies the tissues and softens the epidermis.

  • Probiotics: defined as live microorganisms, probiotics can have anti-inflammatory, immune and anti-microbial properties, making them a vital asset in the fight against acne.

Also read our article on the different treatments for acne on black skin.

The Nubiance anti-imperfection routine to fight acne on black skin

Do you want to combine your anti-acne diet with treatments perfectly suited to your black or mixed-race skin? Discover a 4-step routine , carefully designed for acne-prone and/or blemish-prone skin. Our Nubiance product range includes makeup removers, cleansers, exfoliators and concealers, each helping to achieve smooth, healthy-looking skin.

Follow these steps morning and evening to erase all of your imperfections:

  • Micelliance®: Micelliance® High Tolerance Micellar Water from Nubiance represents the first phase of our anti-imperfection routine. Designed to gently erase impurities and traces of makeup, this effective product contains no perfume, coloring or alcohol. Its complete makeup removing power treats the entire face, preparing your skin for the next steps in your routine.

  • Cleanactyl®: Cleanactyl® Soap-Free Facial Cleansing Gel, specially designed for oily, acne-prone and/or blemish-prone skin, serves as the second step of our anti-imperfection routine. This gel deeply cleanses your skin, eliminating excess sebum responsible for skin imperfections. It is an essential for any care routine for acne-prone black skin.
  • Exfoclear®: Exfoclear® Soap-Free Exfoliating Gel is dedicated to the elimination of dead cells and the stimulation of cell renewal. Through its gentle exfoliating action, this gel promotes smoother skin texture. Following its daily use, you easily regain a radiant complexion.
  • ACT-5®: The ACT-5® Intense Anti-Blemish Treatment acts in depth to reduce the appearance of pimples and blackheads in a targeted manner. The natural balance of your skin is preserved by its unique formula which does not dry out the epidermis. By applying ACT-5®, you give your skin the opportunity to radiate, removing all acne-related imperfections on your black skin.

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