Proper nutrition for cleansing facial skin

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Published: 06/25/2020

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• 1 What causes acne
• 2 Basic principles of the acne diet 2.1 For teenagers

Top 5 most useful products for clear skin

Nutrition for facial skin must necessarily include products that have a positive effect on its condition and prevent the occurrence of acne and pimples. reduce the number of rashes and improve their complexion within 2-3 weeks.

. What products are these? Their list is as follows:

Olive oil. It contains large quantities of tocopherol (vitamin E), which smoothes out fine wrinkles and helps prolong the youth of the skin. In addition, olive oil contains vitamin A. It moisturizes the skin from the inside and helps maintain its elasticity. Olive oil should be consumed daily in small portions, using as a dressing for prepared dishes.

Seafood and fatty fish (tuna, salmon, salmon). They are a source of omega-3 polyunsaturated fatty acids, which prevent the development of inflammatory processes on the skin, save it from peeling, dryness and premature aging. These products also contain zinc, a mineral that stimulates metabolic processes in the epidermis and fights acne. To cleanse the face of blackheads and give it a radiant appearance, cosmetologists recommend eating fish and seafood 2 times a week.

Nuts. Being a generous source of vitamins and minerals, they help the skin retain the necessary moisture, prevent peeling and the development of inflammatory processes on its surface. Almonds are especially beneficial for the epidermis. It is enough to eat 4-5 nuts daily to be convinced of its magical properties from your own experience.

Green tea. When creating a diet for beautiful facial skin, you must always remember this product, because it is a valuable source of catechins - substances that relieve the dermis of rashes and have an antioxidant effect on it. To get a noticeable cosmetic effect, you need to drink 2-3 cups of green tea every day. Those who do not like the taste of this drink can freeze it and wipe their face with the resulting cubes. This procedure perfectly tones the skin and reduces irritation.

Water. It promotes the renewal of dermal cells, fills it with moisture and is an indispensable weapon in the fight against acne. When the body is dehydrated, the skin loses its tone, becomes dry, and inflammatory processes often develop on its surface. To maintain the natural beauty and health of facial skin, nutritionists recommend that women drink 1.5-2 liters of clean water every day.

Basic principles of an acne diet

The peculiarity of a diet designed to solve the problem of acne and pimples is that specialists can only provide general recommendations. Each organism is individual, and therefore it is necessary to compile a diet gradually, taking into account all the characteristics, lifestyle and possible intolerance to certain products.

Rapid and sudden changes in diet can have a negative impact on well-being

The first step in the fight for healthy skin, as noted above, should be the normalization of intestinal function. In order to get rid of dysbiosis, you should include soluble dietary fiber and pectin in your diet, which help create a favorable environment for the proliferation of beneficial microflora.

What kind of processing the food undergoes is of great importance. For those who have skin problems, nutritionists recommend minimizing the presence of fried foods in their diet. Use a double boiler or a slow cooker - they will not only help you cook with a minimum amount of fat, but also preserve the maximum amount of vitamins and minerals in foods.

For problem skin, it is recommended to include foods high in zinc in your diet every day. We are talking about wheat bran, liver, lean beef and seafood. Zinc is a trace element that has a positive effect on the functioning of the sebaceous glands and normalizes their functions.

Vitamins are also responsible for skin condition. Thus, vitamin A, due to its outstanding anti-inflammatory properties, promotes wound healing, removes redness and peeling, and evens out skin texture. The highest concentration of this substance is in fish oil, carrots, corn, apricots, and dairy products.

B vitamins should also be present in the diet. They stimulate epidermal cell renewal, metabolic processes and are responsible for cell regeneration. You can find these vitamins in cheese, cabbage, wheat groats, buckwheat, liver and kidneys.

This miraculous vitamin is present in sunflower, cottonseed and soybean oil, sprouted wheat, green peas, boiled eggs, and parsley.

Finally, for any skin problems, fish must be present in the diet. It is rich in omega-3 fatty acids, the role of which in skin condition is difficult to overestimate.

These substances have powerful anti-inflammatory properties, stopping even chronic processes. They speed up the healing process, are responsible for skin elasticity, and tone it.

For teenagers

https://www.youtube.com/watch?v=MPXU-kY5k7E

The basic rule is no strict restrictions.

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You should:

• Eat more fruits, vegetables and greens.
• Eat porridge made from cereals every day: millet, buckwheat.
• Less bread and more dairy products.
• Eat meat, only lean meat.
• Drink green tea, still mineral water, freshly squeezed juices, clean water.
• Eat foods rich in vitamins A, E, B (olive, flaxseed oil, cheeses, eggs, liver, seafood, lean beef).

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According to dermatologist and esthetician Joshua Zeichner, your daily diet determines how healthy, beautiful and youthful you look. What affects appearance? The correct ratio of nutrients, the presence of minerals, fatty acids and antioxidants. To prolong the youth of the skin, it is enough to adjust your diet and follow a simple diet, be sure to add to the menu products with everything necessary for aging skin

substances.

Healthy strawberries: a source of collagen

The American Journal of Clinical Nutrition published research showing that vitamin C reduces the formation of wrinkles and prevents age-related dry skin. To improve your appearance, eat strawberries rich in this substance, so you will speed up collagen synthesis, and you can forget about early aging. This diet is not only healthy, but also very tasty.

Strawberries in the anti-wrinkle diet

Scarlet tomatoes: protection from the external environment

The carotenoid pigment lycopene gives tomatoes their appetizing color, but its role doesn’t end there. It increases protection against ultraviolet radiation, which is confirmed by research: volunteers, while on vacation, took 2.5 tsp daily. tomato paste and drank 2 cups of carrot juice. As a result, the number of complaints about sunburn was 2 times less than in the group that spent the same amount of time on the beach, but without adjustments to the menu. By protecting yourself from harmful rays, you will prolong your youth!

Please note that synthetic imitations do not cope with the task, so rely on naturalness. If you don't like tomatoes, include watermelon in your diet; it also contains lycopene that is beneficial for the skin.

Is there scientific evidence of the effectiveness of the diet for problem skin?

Let's look at the effectiveness of a diet for acne skin from a scientific point of view.

Several recent studies suggest that following a low-glycemic diet, or a diet low in simple sugars, people with skin problems can prevent acne and improve the appearance of their skin. Researchers studied Korean patients and found that following a low-glycemic diet for 10 weeks could lead to significant improvements in the appearance of acne skin.

In another study published in the Journal of the American Academy of Dermatology, researchers found that following a 12-week low-glycemic, high-protein diet, in addition to improving acne in men, there was also a reduction in excess body weight.

Research also shows that eating zinc-rich foods may be beneficial in preventing and treating acne. Zinc-rich foods include:

• pumpkin seeds
• cashew
• beef
• turkey
• quinoa
• lentils
• seafood such as oysters and crabs

In one study published in the BioMed Research International Journal, researchers examined the relationship between blood zinc levels and the severity of acne symptoms. Zinc is a dietary mineral that plays an important role in skin development and also regulates metabolism and hormone levels. Researchers have found that low zinc levels are associated with more severe forms of acne.

A diet for cleansing facial skin from pimples and acne, including foods rich in zinc, helps eliminate excess inflammation in the skin and improve its appearance.

Vitamins A and E

Talk to your doctor before taking vitamin A supplements. Vitamin A toxicity can cause permanent damage to vital organs.

Omega-3 fatty acids are a type of fat found in some plants and animal protein sources such as fish and eggs. Antioxidants are chemicals that neutralize harmful toxins in the body. Omega-3s, along with antioxidants, are believed to reduce inflammation in the body.

In numerous studies, scientists have tracked a significant link between increasing the intake of omega-3 fats and antioxidants and reducing acne symptoms. A study published in the journal Lipids in Health and Disease found that people who took daily omega-3 fatty acids and antioxidant supplements had reduced acne symptoms and improved mental health.

Diet for 28 days to get rid of wrinkles

American nutritionist Karen Fisher has developed an alternative to plastic surgery - you only need a month to get rid of age-related changes. The technique is based on research by dermatologists who have identified a number of harmful molecules called AGEs. What products contain them? The list will not be too long:

• red meat;
• milk and derivatives;
• sweets, sugar and its substitutes;

fast food and semi-finished products. Harmful products for skin

Karen Fisher says the best weapon against wrinkles is the right approach to menu planning. She suggests starting with a 3-day detox, which will make it easier for you to get used to eating foods that are good for your skin. Gradually reduce your consumption of caffeine, meat, completely giving up milk, alcohol and sugar.

Having started the main stage, eat your usual delicacies for breakfast, and fill ½ of your plate with vegetables for lunch and dinner. Another ¼ will come from protein foods devoid of AGE molecules. Useful products include:

• chicken breasts;
• fish;

legumes Useful products for youthful skin

We can't forget about carbohydrates, so you'll reserve the rest of the free space on your plate for baked potatoes, basmati rice or quinoa. For dessert, enjoy banana, papaya or berries rather than sweets, because such a diet will provide antioxidants, selenium and fatty acids. By following these rules for 28 days, you will get rid of existing wrinkles and prevent the appearance of new ones.

Summarize

Some research suggests that a pimple-clearing diet that includes certain foods may help clear acne and improve skin health, but may not completely cure the condition. Before changing your diet, it is important to talk with your doctor to make sure that the dietary changes will not harm your health. The best diet advice for clearing acne is to include fresh organic fruits and vegetables, healthy proteins and whole grains.

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Correction of diet according to skin type

A diet for healthy facial skin may not be the same for everyone. When compiling it, experts advise taking into account the individual characteristics of your dermis.

In addition to the products listed above, for those with oily skin

It is beneficial to regularly consume homemade chicken, soy, pumpkin, carrots, cucumbers, broccoli, avocados, apricots and grapefruits. Their inclusion in the diet can reduce the production of sebum and prevent the appearance of rashes on the face.

Women with dry and normal skin

You should pamper yourself as often as possible with oatmeal, milk and fermented milk products, white cabbage, sweet peppers, spinach, melons and strawberries. It would also be a good idea to eat 1-2 tbsp daily. l. sprouted wheat. These products maintain the natural moisture balance in the epidermis and prevent its premature wilting.

For problem skin

It is recommended to eat chicken eggs, kefir, garlic, onions, lettuce, and white cabbage. These products normalize metabolism, so they must be included in the diet. They will help cleanse the body of toxins and waste, which are the main cause of acne.

All women, regardless of skin type, are recommended to adhere to a balanced diet, balanced in the amount of proteins, carbohydrates and fats. Protein is a building material for dermal cells; if it is deficient, the process of their renewal is disrupted.

Drinking to fight acne and pimples

What to drink during a diet to clear your skin from acne?

1. Green tea. Removes free radicals, rejuvenates. You can use it not only in nutrition, but also to cleanse the skin, as a toner. To do this, freeze the tea and wipe your face with ice.
2. Clean water. The benefits of sufficient fluid intake are obvious. Cells often suffer from dehydration. By drinking at least 2 liters of water a day, a person helps the body work more efficiently, and clearing clogged pores during a diet occurs faster.
3. Vegetable and fruit juices. Citrus, carrot and apple fresh juices refresh and provide the necessary nutrition to the skin.
4. Rosehip infusion. A multivitamin drink that boosts immunity and helps the kidneys and bladder cope with the elimination of toxins.

Seven-day diet for facial skin

A special menu for the week will help cleanse skin pores and get rid of acne. Approximate diet:

• Breakfast: green tea, whole grain bun, soft-boiled egg, lean ham.
• Lunch: lean borscht with beets, chicken breast and potatoes, steamed or stewed, carrot salad with orange.
• Dinner: fish baked in foil, steamed rice and tomato juice.

• Breakfast: orange juice, tomato salad with mozzarella or cottage cheese, biscuits.
• Lunch: chicken broth, boiled eggs with buckwheat, pomegranate.
• Dinner: steamed chicken cutlet, vegetable salad, dried fruit compote without sugar.

• Breakfast: fried eggs with tomatoes, green tea with apple, a slice of lemon.
• Lunch: fresh cabbage soup, fish or seafood with brown rice or spelled, tomato.
• Dinner: fruit salad, cottage cheese, a slice of lean ham.

• Breakfast: muesli with pieces of fruit and nuts, 1 cup of coffee, a spoonful of honey and biscuits with cheese.
• Lunch: pumpkin puree soup, boiled asparagus or other vegetables, veal baked in the oven.
• Dinner: salmon or cod, vegetable salad of carrots, cucumbers and radishes, grapefruit juice.

• Breakfast: porridge with milk (any except semolina), orange juice, whole grain bun with ham and cheese.
• Lunch: boiled potatoes, steamed chicken cutlets, cabbage soup made from beet tops and sorrel with eggs, tangerines.
• Dinner: vegetable stew, green tea with lemon.

Proteins, fats and carbohydrates in the daily diet

A diet for beautiful facial skin must include at least 75 g of protein per day. To prevent its deficiency, a woman needs to consume dairy products, lean red meat, chicken, turkey, and fish every day. Vegetable protein sources include nuts, sprouted grains and soy.

Carbohydrates

not only fill the body with energy, but also make the skin more resilient in the fight against adverse factors. Together with food, the female body should receive at least 90 g of these substances every day. The most beneficial carbohydrates for the dermis are those found in buckwheat, oatmeal, rice (especially brown and basmati), wholemeal flour, dairy products, vegetables and fruits.

What Products Can Help Your Skin?

An acne clearing diet involves eating low glycemic index foods consisting of complex carbohydrates, which can reduce the risk of pimples and breakouts on the skin. Complex carbohydrates are found in the following foods:

• whole grain
• legumes
• fresh fruits and vegetables

Foods containing the following ingredients are also considered good for the skin because they reduce inflammation:

A diet to improve facial skin should also include the following foods:

• yellow and orange fruits and vegetables such as carrots, apricots and sweet potatoes
• spinach and other dark green and leafy vegetables
• tomatoes
• blueberry
• whole wheat bread
• brown rice
• quinoa
• turkey
• pumpkin seeds
• beans, peas and lentils
• mackerel, herring, anchovies, salmon, mackerel and other types of fatty fish
• nuts

Everyone's body is different, and some people may notice that their skin gets worse when they eat certain foods. Sometimes it can be very helpful to experiment with your acne diet under your doctor's supervision to see what works best for you. When planning your diet, always take into account any food allergies or sensitivities you may experience.

Dietary restrictions - prohibited foods

A diet to cleanse your skin is not only about eating healthy foods, but also avoiding junk food. To forget about acne and other unpleasant problems with the dermis of the face, you need to abstain

from use:

• sweets;
• cooking fats;
• fried foods;
• flour products;
• canned foods;
• smoked meats;
• fast food;
• salt and hot spices;
• coffee and black tea;

alcoholic and carbonated drinks.

If it is problematic to completely exclude prohibited foods from the daily menu, you should try to consume them as rarely as possible. You should also stop smoking. Under the influence of tobacco smoke, the dermis becomes irritated, thin and dry, and acquires a yellow tint.

Read more about prohibited foods for acne

An acne clearing diet involves eating low glycemic index foods consisting of complex carbohydrates, which can reduce the risk of pimples and breakouts on the skin. Complex carbohydrates are found in the following foods:

• whole grain
• legumes
• fresh fruits and vegetables

A diet to improve facial skin should also include the following foods:

• yellow and orange fruits and vegetables such as carrots, apricots and sweet potatoes
• spinach and other dark green and leafy vegetables
• tomatoes
• blueberry
• whole wheat bread
• brown rice
• quinoa
• turkey
• pumpkin seeds
• beans, peas and lentils
• mackerel, herring, anchovies, salmon, mackerel and other types of fatty fish
• nuts

Everyone's body is different, and some people may notice that their skin gets worse when they eat certain foods. Sometimes it can be very helpful to experiment with your acne diet under your doctor's supervision to see what works best for you. When planning your diet, always take into account any food allergies or sensitivities you may experience.

Many girls have heard hundreds of times from their mothers and older friends about how harmful chips and other fast food are, but at the same time they continue to eat them.

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And the skin responds accordingly: the body removes toxins worse, and the normal functioning of the sebaceous glands is disrupted. As a result, acne appears on the face and body, pores are enlarged, sebum production is increased, and pores are clogged. Often, in addition to the listed problems, there is a gray, unhealthy complexion.

Therefore, if you want to achieve healthy skin and an attractive appearance, clean out your refrigerator of harmful products. This:

• chips, crackers, foods high in flavor enhancers and monosodium glutamate;
• foods with a high sugar content - it actively provokes the formation of acne;
• mayonnaise and fatty sauces with preservatives should also be excluded from the diet;
• Smoked, fried and fatty meat should not be consumed;
• carbonated drinks, with the exception of natural mineral water, are also prohibited;
• fast food, strong black coffee on an empty stomach and alcohol should disappear from your diet.

Some foods present in our diet should be excluded if any skin problems occur. If you are not able to completely give them up, then at least reduce your consumption of all of the following to a minimum.

So, the “black list”:

1. Any smoked meats, even home-cooked ones, fast food, semi-finished products.
2. Seasonings. Those who like to treat themselves to spicy foods can add garlic to their dishes - it has an anti-inflammatory effect and helps cleanse the blood. The taste of the salad will help to reveal the ginger root, which has the same properties.
3. Fatty meats and fish must be replaced with lean ones.
4. Strong black tea, coffee.
5. Baking, white bread.
6. Sweets: sugar, confectionery, chocolate. Very sweet fruits are also prohibited: bananas, figs, grapes. For those who are unable to completely give up their favorite “snacks,” nutritionists recommend replacing sugar with honey.
7. Products high in iodine: seaweed, iodized salt.

Sweet

Everyone knows that sweets harm your figure, heart function and negatively affect the condition of your skin.

In order not to worry about a decrease in brain activity, it is permissible to eat dark chocolate or marmalade, but you should avoid the following sweets:

1. Ice cream - real ice cream is difficult to find in the store, most of the products are not GOST production, based on substitutes of unknown origin, and such ice cream contains a huge amount of sugar.
2. Pastries and cakes - any cream for pastries and cakes contains harmful fats.
3. Sugary soda – even if it says “zero calories”.
4. Milk and white chocolate.

High-fat dairy products activate the sebaceous glands, which can cause clogged and inflamed pores, which causes acne on the face. Eliminate or limit as much as possible the following dairy products from your diet:

1. Full fat milk
2. Cream
3. Butter
4. Sour cream
5. Hard cheeses (low-fat soft cheeses such as Tofu, Feta are acceptable for consumption).

Alcohol

Alcohol abuse leads to dehydration of the body in general and the skin in particular. The fact is that alcohol has a pronounced diuretic effect.

Processed meat may contain excess sodium, which also leads to water retention, edema, and swelling. Fatty and fried foods also disrupt liver function and contribute to premature aging.

To somehow neutralize the negative effects of fast food, eat onions, ginger, turmeric, take vitamin E and zinc, but it’s better to just do without junk food.

Coffee and tea are among the most favorite drinks of Russians. But not everyone knows that they not only invigorate and lift the mood, but can also have “side effects,” including leading to acne. It usually appears in the forehead area.

The reason is that caffeinated drinks affect the human hormonal system, causing an increase in cortisol.

There is a so-called permissible norm - that is, the amount of coffee or tea that you can afford to drink daily without negative consequences for skin health. But this norm is individual for each person.

If acne begins to appear, the first thing you need to do is stop drinking tonic drinks and monitor the body’s reaction.

We are talking mainly about food that was prepared by frying. Fried foods, which themselves, in their raw form, contain a lot of lipids, have a particularly negative effect. For example, it could be non-dietary meat.

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But even a seemingly harmless potato, if fried in a large amount of vegetable oil, will cause harm to the body in general and the skin in particular. In order for the body to receive all the substances it needs, which include lipids, it is necessary to replace animal fats with vegetable fats.

If you have acne, you must completely eliminate sweets from your diet. You should absolutely not consume dark chocolate, sugar, sweets, or honey, as sweets activate the sebaceous glands. If you absolutely can’t live without sweets, you can allow yourself 1-2 pieces of white chocolate, but you shouldn’t abuse it either.

It is imperative to limit, or better yet completely eliminate, the consumption of whole milk and products made from it, since it, along with sugar, indirectly provokes additional testosterone production.

All fast carbohydrates are prohibited, especially flour products and all baked goods. You should not eat foods with a high glycemic index. Judging by the results of recent studies, they all lead to an increase in the concentration of male hormones in the blood. And this provokes the appearance of new rashes and increases the oiliness of the skin.

Very hot drinks (tea, coffee) are not recommended for consumption, as high temperatures lead to increased sebaceous secretion.

Other foods that cause acne:

• fatty meats (pork, lamb);
• smoked products;
• sausages, sausages;
• fatty cottage cheese;
• spices, pepper and salt;
• bread, white rice, corn flakes;
• all types of fast food;
• sweet carbonated drinks;
• strong tea and coffee;
• chicken eggs in large quantities (1-2 eggs per week is possible);
• alcohol.

But this does not mean that it can be used to treat acne. A large amount of beer is harmful, like any other alcohol. Therefore, for acne, its use is allowed, but not more than 200 ml per day (not every day).

Features of a diet for cleansing the skin

Proper nutrition for healthy skin should be varied and rich in healthy vitamins and microelements. In the summer, a woman needs to lean on fresh vegetables and fruits. These products will not only help her lose the extra pounds accumulated over the winter, but also improve the health of her dermis and saturate it with healthy vitamins. Soups prepared without the use of meat and hot spices will also help maintain beauty. Such food has a beneficial effect on the functioning of the digestive tract, the health of which directly affects the appearance of the face.

In winter, it is advisable to enrich the diet with auxiliary vitamin complexes.

Women interested in what nutrition should be for clear skin should try not to overeat

. Even the healthiest foods can lead to deterioration of the epidermis if consumed in unreasonable quantities.

Watch a video about proper nutrition for perfect skin:

What is acne

Acne is a skin condition that can cause breakouts and inflammation on the skin's surface, such as acne and pimples. They can form on any part of the body, but are most often found on:

The occurrence of acne and pimples is often associated with hormonal changes in the body, which most often occur in older children and adolescents during puberty.

Acne goes away without treatment, but quite slowly, but sometimes, when the acne begins to go away, new outbreaks may appear in other places on the skin. Severe cases of acne are rarely dangerous, but can cause emotional stress and scarring of the skin. Depending on the severity of the skin condition, you may take no action to treat your condition, you may use special treatments in the form of creams, lotions, soaps or gels, you may use a diet to clear your acne, or you may resort to the use of serious medications.

Additional measures for healthy facial skin

New York University dermatology professor Doris Day says aging occurs as a result of a combination of factors. According to her, genetic predisposition is responsible for only 20-30% of changes, and the remaining processes can be slowed down. Although you won't be able to completely beat time, you should pay attention to the following measures for beautiful skin.

1. Reduce your intake of sweets

If sweets and confectionery have become part of the daily menu, the result will not only be a blurred waistline. When sugar enters the bloodstream, it binds to protein molecules, including those containing collagen and elastin. As a result, the skin loses its elasticity, and the appearance of wrinkles is not long in coming.

What to do? Do not indulge in simple carbohydrates found in soda, sweets, honey, and white bread. When you want to treat yourself to a treat, grab a piece of antioxidant-rich dark chocolate. Healthy skin products containing vitamin C will also be a good treat, which will increase collagen production. Enjoy papaya, strawberries, oranges and kiwis for quick results.

2. Drink fluids

Sufficient water consumption prolongs the youth of the whole body, so drink 2 liters daily. This rule is especially important for avid travelers: when using the services of airlines, you notice how your face becomes dry on the plane. Due to insufficient moisture content in the air, you need to use sprays, sprinkling your face, and drink more liquid. During the flight, you must avoid alcohol and salty foods, as they will cause dehydration.

3. Watch your portion sizes

After constantly overeating, do you gain weight and some of the wrinkles disappear? But excess body weight leads to increased insulin and cortisol, which affects collagen production. If you also periodically go on a diet, then changes of more than 5 kg in the long term will accelerate aging. Even the most useful techniques will be powerless when the covers are constantly stretched!

4. Rest

Mary Lupo, professor of dermatology at Tulane University, emphasizes that cell regeneration occurs faster during deep sleep. In addition, lack of rest causes stress, which increases the release of cortisol, and you can forget about preserving your youth.

5. Don't get discouraged

Constant depression affects the youthfulness of the skin, causing the formation of deep wrinkles. It is also accompanied by the production of hormones that weaken collagen production. To overcome depression, you need to eat right, ensure the proper level of physical activity and, if necessary, consult a specialist.

Diet for the skin: why it is so important to give up sugar

Experts are confident that diets that involve selecting foods according to the glycemic index show optimal results, not only when it is necessary to lose weight, but also when the skin needs to be cleansed and nourished. What's the secret? Foods with a low to medium glycemic index ensure that blood sugar levels do not spike and insulin production levels remain stable, without causing a biochemical desire to indulge in forbidden foods.

A diet for the skin should include foods that minimize sugar cravings: plenty of fiber from fruits and vegetables (it is important to choose unsweetened fruits and non-starchy vegetables) and healthy sources of omega-3 acids (sea fish and seafood, flaxseed, camelina and mustard oil). This food will help you feel full longer and reduce the risk of skin inflammation - pathogenic bacteria that multiply in pores clogged with skin secretions love sweets even more than we do.

Jessica Wu is sure that when giving up sweets you should be consistent and not try to resort to tricks and tricks. She argues that protein bars, often served as healthy sweets, are actually harmful. If you decide to stick to a diet for your skin, avoid this snack: along with a fairly modest portion of protein, the bars contain an impressive dose of sugar. “Protein treats are no different from candy,” Dr. Wu cautions. - Even if instead of sugar they contain sugar substitutes. The mechanism remains the same: you eat sweets and at the same time want even more sweets; Insulin levels rise, high insulin production provokes the appearance of acne, wrinkles, and dry itchy skin. If you need a snack during the day or after a workout, grab a handful of almonds or a small fruit - it will make you feel fuller and look better."

Secrets of clear facial skin: 4 rules for every day

Simple carbohydrates, which are found in white bread, pasta, biscuits and sweets, are the enemies of clear skin. Studies have shown that switching to whole grains helps get rid of acne. In just ten weeks, the number of blackheads and whiteheads is reduced by 28%, and acne by 71%.

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Various sweets, which should also be excluded, also contain a lot of simple carbohydrates. You also need to give up alcohol and caffeine.

It's better to switch to brown rice, quinoa and whole grains. In just two or three weeks you will be pleased to note how your complexion will change, your skin will become clean, fresh and rested.

Not only your hormones are to blame for your skin problems, but also... those of the cow.

Milk contains many hormones that not only help calves grow, but also promote the growth of acne on the face. Milk drinkers are 44% more likely to develop acne than non-drinkers.