Aliments riches en vitamine B9. Aliments sains, sources d'acide folique. Vue de dessus avec espace de copie

Quelle est la vérité sur le régime anti-acné ?

Doctors have been telling us that food has nothing to do with acne; but I’m afraid this is all about to change. Although there aren’t many studies in demonstrating the correlation between acne and food, there’s one interesting study done in Australia many years back. In 2007, the Australia’s Royal Melbourne Institute of (RMIT) University and Royal Melbourne Hospital Department of Dermatology conducted a test on two groups of guys.

One group was given a low-glycemic diet that consisted of lean meat and whole grains. Another group consumed a broad assortment of high-glycemic index foods that resembled the typical modern diet. These included soda drinks, chips, white bread, and snacks. After 12 weeks, the guys with low-glycemic indicator diet had their acne decreased by 50%. Based on the result of this evaluation, we can observe that there’s a strong connection between food and acne.

Bon à savoir

Is it possible that changing your diet will improve your acne? And why avoiding simple carbohydrates can reduce the frequency of ? When you feed yourself with higher carb foods, your blood glucose level increases dramatically. This activates your pancreas to release more insulin to bring down your blood glucose level. The increasing level of insulin will cause the sebaceous glands to make more sebum.

Sebum is the skin’s natural oil that keeps your skin hydrated and eliminates dead cells. It travels into the pores through follicles. When there is excessive sebum in the pores, the P.acnes bacteria will flourish and clog the hair follicles. Because of this, blackheads will grow. There’s another reason for the breakouts when consuming high glycemic foods. Insulin is one of those crucial hormones in the body. When there’s a spike in the insulin level, it is going to cause hormonal imbalance that also impacts other hormones. In cases like this, your androgen (male hormones) and growth hormones such as insulin-like growth factor 1 (IGF-1) will also rise. These hormones will cause your sebaceous glands to release more sebum that lead to acne.

Facteur nutritionnel

Que diriez-vous d'une carence en certains nutriments ? Cela peut-il entraîner de l'acné ? Selon le Dr Susan C. Taylor, dermatologue à New York, si vous augmentez votre consommation d'aliments sains, votre peau s'en portera mieux. En d'autres termes, une alimentation saine est nécessaire pour avoir une peau sans imperfections. Si vous ne mangez pas assez d'aliments sains, vous risquez de priver votre corps d'un apport suffisant en vitamines A, C, E, B6, B12, B1, zinc et fer. Ces vitamines sont importantes pour garder une peau saine et sans acné. Vous êtes peut-être sceptique maintenant.

Comment un quotidien améliorer votre peau ? Une étude a été réalisée sur les populations tribales de Papouasie-Nouvelle-Guinée et du Paraguay en 2002. D'après les documents publiés dans les Archives of Dermatology, ces personnes ne mangeaient que des aliments naturels qu'elles accumulaient dans la jungle et les rivières. Étonnamment, ils n'avaient pas d'acné, probablement parce que leur régime était riche en fibres et à haute valeur nutritionnelle. Contrairement au régime américain typique, on remarque qu'ils ne consommaient pas beaucoup d'aliments sucrés. Vous pouvez accuser votre régime alimentaire d'être à l'origine de votre acné. Cependant, tout le monde ne ressent pas exactement les mêmes effets. Certaines personnes peuvent être allergiques à certains aliments, tandis que d'autres n'ont pas d'acné avec les mêmes aliments.

But you can be rest assured that a healthful diet can determine the status of your skin. If you take a look at your diet now, you’ll agree with me that many grains are processed. They’re lacking in fiber and essential nutrients to the skin. Furthermore, you probably don’t consume enough and vegetables each day to supply your body with enough number of antioxidants, minerals and vitamins. The rising part of processed foods in your eating habit, particularly those who have high degree of omega-6, will have a substantial negative influence on your skin.

Que faire ?

Alors comment faire face au manque de nutriments dans votre alimentation pour avoir une peau nette ? Il est évident que vous devrez exclure certains aliments qui ne sont pas susceptibles d'aider votre acné et inclure des aliments qui sont bénéfiques pour votre peau. Tout d'abord, parlons des aliments transformés, car la plus grande partie de votre alimentation quotidienne est constituée d'aliments transformés. Savez-vous que l'arrangement moléculaire des aliments bruts et des aliments transformés n'est pas identique ? Lorsque vous mangez des aliments transformés, votre corps pense qu'il s'agit d'envahisseurs étrangers.

The molecular structure of the processed foods has attracted about free radicals that are regarded as toxins. As a response, your immune system will produce white blood cells for protection. In short, you will need to restrict the intake of processed foods. By so doing, you’ll be reducing the amount of free radicals in your system. Allow me to refer back to the Australian research above; When you decrease the consumption of high glycemic foods, your acne might improve. So, prevent any carbohydrate with a high glycemic index.

Les aliments tels que les beignets, les frites, le pain blanc et les céréales pour petit-déjeuner doivent être supprimés de votre liste de régimes. Et le sucre ? De plus, il a une charge glycémique élevée. Il faut donc s'abstenir de tout aliment contenant du sucre raffiné. Y compris les bonbons, l'alcool, les boissons gazeuses et les boissons à base de gaz carbonique. N'oubliez pas que le sucre peut augmenter votre taux de glucose dans le sang, ce qui déclenchera la production d'hormones et d'insuline. Ce cercle vicieux entraînera une augmentation de la production de sébum, ce qui obstruera vos pores. Oubliez les produits laitiers. Ils ont peut-être une faible charge glycémique mais ils contiennent aussi beaucoup d'hormones puisque la source principale provient des vaches allaitantes.

Consuming dairy products can cause your androgen to grow and this will eventually cause acne. Avoid vegetable oils which are rich with omega-6 fatty acids particularly safflower, sunflower, sesame and corn oils. Too much omega-6 can lead to in the skin. If you did not already know, acne is an inflammatory reaction. As stated before, some victims have flare-ups after eating particular foods. The best way to spot those trigger foods is to maintain a journal. Monitor your skin condition once you have eaten certain foods for 24 hours. If that specific food causes breakouts, then avoid it.

C'est bon à savoir !

You need protein for skin repair, effective detoxification of your liver and maintaining the levels intact. Include salmon, lean beef, and whey protein in your diet. Since low-carb may prevent acne by restricting an insulin spike, you should increase the intake of vegetables and fruits. Not all carbohydrates are bad. You simply need to choose the ideal ones. Whole grains which contain complex carbs and a great deal of fiber such as millet, quinoa, brown rice, barley, rolled oats and buckwheat ought to be part your everyday diet. Furthermore, fibers are excellent in lowering the blood glucose level after meals.

Eat loads of antioxidant-rich foods that contain lots of Vitamin A and E. Blueberries, green , whole grains, green leafy vegetables, broccoli, chestnuts, acai berries, pomegranates, purple carrots and black grapes are among the top sources of these very important nutrients. Increase the consumption of omega-3 fatty acid foods like salmon, mackerel, anchovies, sardines, flax seeds, walnuts and evening primrose. In the American Standard Diet, the proportion of omega-6 into omega-3 is 20 to 1. By eating more omega-3 rich foods, you can close the gap. How can omega-3 benefit your skin? Omega-3 assists in skin renewal, protects the cells from toxins, boosts nutrient absorption at the cellular level and aids in elimination of cellular waste substances.

Additionally, it includes a high number of anti-inflammatory agents like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) to minimize the incidence of acne. Zinc is another important nutrient for skin. It helps to stabilize the hormonal levels that could be effective in controlling acne. Some of the best sources of zinc are oysters, lean meats, poultry and pumpkin. Always drink lots of water. Water keeps your immune system functioning properly and modulates the removal of toxins. If you keep yourself hydrated your skin will look much better.