Hormonal acne can be frustrating, but did you know that your diet can play a role in improving your skin? The medical community has been recommending diet changes to combat acne for hundreds of years. There is increasing evidence for the link between dairy, excessive fats/carbs and sugar, and acne breakouts. The Paleo diet was born through research dedicated to improving acne via diet. By incorporating nutrient-rich foods into your meals, you can help balance your hormones and reduce inflammation, leading to a clearer complexion. Check out this hormonal acne diet plan for some ideas on what to eat.

How to Follow the Hormonal Acne Diet

Cut out Processed and Sugary Foods

One of the most important steps in a hormonal acne diet plan is to cut out processed and sugary foods. These types of foods can cause inflammation in the body, which can make symptoms of hormonal acne worse. Instead, focus on whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean proteins. Not only will this help improve your skin, but it can also benefit your overall health.

Increase your Intake of Fruits and Vegetables

Fruits and vegetables are packed with vitamins, minerals, and antioxidants that can help improve your skin health. Research shows that antioxidants ease oxidative stress and therefore can help reduce symptoms of acne. Aim to include a variety of colourful fruits and vegetables in your diet, such as leafy greens, berries, citrus fruits, and peppers. These foods can help reduce inflammation in the body and provide your skin with the nutrients it needs to stay healthy and clear. Try incorporating them into your meals as snacks, smoothies, or as a side dish to your main course. Aim for at least 5 servings a day.

Incorporate Healthy Fats into Your Diet

Healthy fats, such as those found in nuts, seeds, avocados, and fatty fish like salmon, can also help improve your skin health. These fats are important for maintaining the integrity of your skin's barrier, which helps keep moisture in and irritants out. They also have anti-inflammatory properties that can help reduce redness and inflammation associated with acne. Try adding a handful of nuts or seeds to your meals or snacking on avocado toast for a healthy dose of fats.

Increase your intake of omega-3 fatty acids

Omega-3 fatty acids are a type of essential fatty acid that the body cannot produce on its own. These fatty acids provide many benefits for the body, including reducing inflammation, maintaining healthy skin, and regulating sebum production. Recent studies have also shown that omega-3 fatty acids may help reduce the occurrence of acne.

Acne is a common skin condition caused by the overproduction of sebum in the skin, leading to clogged pores, inflammation, and bacterial growth. Research suggests that omega-3 fatty acids can help reduce the severity of acne by controlling sebum production and reducing inflammation in the skin.

Several studies have shown that Omega-3 fatty acids can reduce inflammation in the skin. Inflammation in the skin can lead to redness, irritation, and the formation of acne lesions. Omega-3 fatty acids have the potential to reduce this inflammation by preventing the production of inflammatory compounds in the body.

Omega-3 fatty acids can also regulate the production of sebum in the skin. Sebum is the natural oil produced by the sebaceous glands in the skin. When the production of sebum is excessive, it can lead to clogged pores, which can then lead to the formation of acne.

Choose Lean Protein Sources

When it comes to improving your skin health, choosing lean protein sources is key. Protein is essential for building and repairing tissues, including the skin. However, some sources of protein, such as red meat and full-fat dairy products, can also be high in saturated fat, which can contribute to inflammation and acne. Instead, opt for lean protein sources like chicken, fish, tofu, and turkey. These options are lower in saturated fat and also provide other important nutrients like zinc and vitamin E, which are important for skin health.

Choose Low Glycemic Index Foods

Research has shown a low GI diet can have numerous benefits, including reducing acne breakouts. The GI diet helps prevent acne by controlling blood sugar levels and reducing insulin spikes, which are known to trigger the production of sebum. A 2012 study in South Korea found that men on a low GI diet had less inflammation and smaller oil glands. Further research has found 87% of acne sufferers see improvements in their skin when following a low GI diet.

Low-GI foods are also rich in fibre, vitamins, and minerals that promote healthy skin. They help to reduce inflammation and support the production of collagen, which improves skin elasticity and reduces the appearance of acne scars.

Some examples of low-GI foods that can help reduce acne breakouts include whole grains, legumes, fruits, and vegetables. These foods have a slower digestion rate, which leads to a gradual release of glucose into the bloodstream and avoids sudden blood sugar spikes.

Switching to a low GI diet can be an effective way to manage acne and improve overall skin health. Additionally, this diet has other benefits such as weight loss and better management of diabetes and cardiovascular disease. By making simple changes to your diet, you can experience a noticeable improvement in your skin.

Foods with a high glycemic index can cause a spike in insulin levels and endocrine responses (a stress response) which can lead to acne breakouts. Avoid foods with a GI score of over 70, such as white bread, crisps, potatoes, sugary snacks, and junk food. Low GI foods won’t cause such a fast spike in blood sugar levels. Look for foods with a GI index score of under 55. These include vegetables, sweet potatoes, beans, and whole grains.

Stay Hydrated and Limit Alcohol Consumption

Drinking enough water is essential for maintaining healthy skin. When you’re dehydrated, your skin can become dry, dull, and prone to breakouts. Aim to drink at least 8 glasses of water per day, and more if you’re exercising or spending time in hot weather. On the other hand, excessive alcohol consumption can harm your skin. Alcohol can dehydrate your body and cause inflammation, which can lead to acne and other skin problems. Limit your alcohol intake to improve your skin health. You should also limit caffeine consumption, replacing coffee with herbal tea.

Avoid Dairy Products

Dairy products contain hormones and proteins that can trigger acne breakouts in some sufferers. Milk, cheese, and yogurt are common culprits. Try switching to non-dairy alternatives like almond milk or soy milk. These have the bonus of being lower on the GI index. If your skin doesn’t improve when cutting out dairy it can be reintroduced, as not everyone has a sensitivity. If you are getting your probiotic from yogurt, consider taking a supplement instead, or look to food sources such as fermented foods.