Acne is an inflammatory syndrome of the oil layer on the skin that many of us have been familiar with since adolescence. It has been reported to affect 3 out of every 4 people between the ages of 11 and 30. Of course, nutrition plays a big role in the treatment of such a common skin problem, and I have compiled information on this subject for you.
Acne, clinically, seborrhea in specific anatomical areas (especially on the face, shoulders, back, neck, chest and upper arms). (increased oiliness) is characterized by enlarged skin pores. While digestive system problems and stress are responsible for acne on the forehead; If adequate hygiene is not ensured, a similar situation may arise when using bangs in women. While excessive sugar consumption is responsible for acne on the cheek area, pustules on the nose may occur due to circulatory system problems. Acne in the chin area may indicate an imbalance of hormones secreted from the adrenal glands and may be associated with digestive system problems or an excessively fatty diet.
Contrary to popular belief, when our skin is not moisturized sufficiently, we pave the way for acne formation. The dry skin surface begins to produce excess sebum in response to its need for moisture; We have already mentioned that acne occurs due to accumulated sebum. So, even if your skin type is oily, you need to moisturize your skin that you have previously cleansed, in accordance with your dermatologist's recommendation, for example, with a water-based moisturizer, and consume 2.5 liters of water a day, which is a natural moisturizer. Otherwise, the dehydrated skin enters a vicious cycle with acne, and because you have acne, you leave your skin dehydrated and your dehydrated skin pores fill with sebum.
So Why Do We Encounter Acne During Adolescence?
Although the answer to this question is actually related to our metabolism, which has a rather complicated working principle, the answer is briefly related to the increase in the release of sex hormones and other hormones during the development period. This age, also known as the "adolescence period", begins with puberty and ends with physical growth such as weight and height increase, sexual organs, puberty (first menstrual bleeding) in girls, secondary sexual characters (for example, deepening of the voice in boys) and growth and maturation in the brain.< / p>
Our endocrine system, which is responsible for the development of sexual organs and other organs, will work relatively "turbo" during this period. This age, when the production of sex hormones and growth hormone in the body has not yet reached a certain balance, is the first step into adulthood. This kind of hormonal imbalance directly affects the carbohydrate and fat metabolism in the body.
Increased hormone release in adolescence causes some changes in macronutrient metabolism, affecting many of our systems, and is also associated with an increase in sebum, that is, fat on the skin. So, for example, oil production may increase in response to the increase in estrogen release in the body.
In addition to all these physiological developments, irregular nutrition, genetic predisposition to acne, irregular or insufficient skin cleansing, excessively increased sebum on the skin causes acne. For this reason, it is called teenage acne or acne.
Acne Types
1.Microcysts
They are white spots measuring 2 to 3 mm, also known as closed comedones. They may occur due to excess sebum, invasion of P. Acnes bacteria, and accumulation of keratin proteins and skin cell proteins in the pores. They have the possibility of growing, becoming inflamed and forming papules or even pustules.
2.Open comedones
Open comedones, which we know as blackheads, get their color by the oxidation of accumulated sebum. However, inflammation is rare and they are responsible for the enlargement of skin pores.
3.Papules
Papules are inflamed red pimples and are larger than 5 mm. Despite their small size, they are still considered large. Since they are abscessed, we feel painful and hot when touched.
4.Pustules
Pustules are pus-filled pimples with a size of more than 5 mm and have a yellow appearance. They are troublesome pimples that may disappear completely after being emptied, but have a high probability of reappearing.
5. Nodules
Nodules are listed in the literature as the worst form of acne. Although they are large, inflamed pimples, they can be felt on or under the skin surface. They can abscess, burst, and even leave scars. . For this reason, it should never be nailed. Otherwise, it will be necessary to deal with spot treatment after acne treatment.
Anti-Acne Nutrition Recommendations
In addition to dermatological treatment, nutritional treatment is essential for individuals with acne. Nutritional treatment varies depending on the person and age. Especially in adolescence, a daily nutrition plan is very important. Although sufficient portions of calcium-rich dairy products are recommended during this period, consumption of fatty dairy products should be limited in addition to acne treatment in later ages.
In the nutrition plan to be implemented for teenage acne, there should be no restrictions on the amount of daily energy intake to continue growth and development. The protein intake should be approximately 1.5 grams per kilogram of weight until the age of 18. In addition, 50% of the protein intake should consist of animal protein. The most important thing to pay attention to in nutrition during this period is pre-packaged foods and all sugary soft drinks.
As a result of excessive consumption of sugary foods, the insulin hormone released from the beta cells of our pancreas increases in the blood and increases and stores excess glucose fatty acid production, paving the way for acne formation. For this reason, it is necessary to consume low glycemic index foods that raise blood sugar more slowly. So, whole grain bread should be consumed instead of white bread. Again, legumes, unprocessed vegetables and raw fruits are among the foods beneficial for skin health.
Adequate intake of zinc, vitamins A and E positively affects skin health. They prevent the formation of inflammatory acne by preventing oxidation in the body. Additionally, food sources rich in selenium and omega 3 have been reported to reduce inflammation in the body. In addition to the diet, vitamin and mineral preparations should be used under the supervision of a doctor.
Excessive intake of palm oil in the diet is also a very controversial issue, and this type of oil, which is abundant in industrial foods, should be consumed carefully and with portion control, especially in children.
Due to childhood obesity, possible future hormonal imbalances and subsequent acne problems, proper nutritional treatment should be explained to parents and children themselves during this period, and correct nutritional practices should be encouraged. For example, so Sugary soft drinks and ready-packaged industrial foods with trans fats should be removed from children's diet and healthy foods should be added in sufficient portions instead.
Some Skin-Friendly Foods
Coffee is very effective against acne. It is a controversial issue. While it is stated that high caffeine content may trigger acne formation, it is also known that it has an antioxidant effect with its high polyphenol content and reduces skin inflammation. The coffee consumed should be unsweetened and it is recommended not to exceed 2 cups a day. This amount is 1 cup for adolescents. Milk powder, which many of us enjoy, can increase skin problems such as cellulite and disrupt acne treatment. It is beneficial to turn to filter coffee and Americano coffee style coffees whenever possible. One of the best options would undoubtedly be to choose black Turkish coffee.
Low glycemic index diets and the Mediterranean diet are among the diets that will provide functional benefits in acne treatment. Although ketogenic diets do not have a positive effect on skin health, they should not be applied, especially in adolescence.
Foods that are beneficial against stubborn acne
Yellow and orange fruits such as apricots and Vegetables such as pumpkin, carrots, and sweet potatoes
Lemon with its high vitamin C (ascorbic acid) content
Asparagus, spinach, and other dark green and leafy vegetables
Tomatoes rich in lycopene
Blueberries and berries with high antioxidant content
Salmon, Mackerel, Tuna and other oily fish species
Low glycemic index, rich in B vitamins whole wheat bread, whole wheat bread, brown rice, Quinoa, Teff seed
Chia seed with its high omega 3 content
Fig, a summer fruit rich in fiber and a source of vitamins, and dark blueberries. color grapes
Oilseeds such as pumpkin seeds and cashews and hazelnuts, almonds and walnuts (rich in omega 3)
Beans, mung beans, beans, with their abundant fiber and rich vitamin B content. Legumes such as peas, broad beans, black-eyed peas and lentils
Flaxseed
Coconut oil, which contains lauric acid, which is rich in medium-chain fatty acids
Green tea, white tea , hibiscus tea
Garlic, so prebiotics such as ganache
Dark chocolate with high polyphenol content (20 grams per day).
Adolescence Anti Acne Diet
strong>Sample Nutrition Plan
Morning
1 boiled whole egg
60 grams of curd cheese
5-6 green olives
Tomato, cucumber, parsley, capia pepper
2 thin slice of whole wheat bread
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1 glass of yoghurt
Almonds, walnuts (2 whole )
Blueberries
Lunch
Tuna salad
2 thin slices of whole wheat bread or baked sweet potato
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1 glass of kefir
1 green apple
Dinner
Skinless, lean boiled chicken
2 tablespoons bulgur pilaf or quinoa vicious
1 bowl of yoghurt
2 thin slices of whole wheat bread
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5-6 blueberries / blackberries
Pumpkin seeds (1 handful
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