For years dermatologists dismissed the idea that bad diet choices cause acne. Now, many experts are changing their tune. Turns out that Cheetos and Mountain Dew aren’t good for your complexion! While many factors can trigger acne, a diet high in sugar, fat and preservatives certainly won’t help.

You are What You Eat

Diets rich in saturated and trans fatty acids increase sebum production and may induce acne. The best course of action for acne-prone types is to follow a low-sugar, low-fat, high-fiber, nutrient-dense diet. Eat a variety of whole, natural foods--especially raw fruits and vegetables. Staying hydrated is also important because it helps flush acne-causing bacteria from your system. Aim to drink at least eight glasses of water daily and use antioxidant-rich green tea as a pick-me-up instead of soda or coffee.

Don’t try and subsist on frozen meals and nutritionally bankrupt fast food. Processed foods are usually devoid of omega-6 essential fatty acids, causing build-up around the hair follicle and leading acne.

Bye Bye Sugar!

Diets with a high glycemic profile (refined sugar) alternatively soar and crash. These spikes trigger an immediate inflammatory reaction within the skin`s cells and lead to increased sebum levels. Next, epithelial cells (cells comprising the skin`s epidermis) begin to form more quickly and become lodged in the sebaceous gland. The bacteria that causes acne, P. acnes, loads up on the excess oils that this process causes and ultimately produces blemishes.

If you can`t make a total break with sugar, try to limit your consumption as much as possible. Think of refined sugar like a drug that our bodies are trying to detoxify or get rid of.

Because refined sugar has been stripped of all nutrients, our bodies actually have to use their own stored minerals to digest it. When you consume refined sugar, you rob your body of important minerals like chromium, manganese, cobalt, zinc and magnesium. Low levels of these minerals, especially zinc, make your skin more susceptible to breakouts.

More Foods to Avoid

Steer clear of margarine and all foods that list hydrogenated oils as an ingredient. Not only are these trans fats bad for your heart, they interfere with our natural hormone balance. When possible, opt hormone-free meats and dairy products.

Nutritional Supplements

Can’t stick to a perfect diet 24/7? Get a nutritional boost with these acne-fighting supplements:

·                Vitamin A : normalizes the production of excess skin cells and keeps pores clear. Take a 10,000 i.u. dose of vitamin A twice a day. Exceeding this dosage could result in toxicity.

·                B Vitamins : Some studies suggest that mega-doses of vitamin B5 (pantothenic acid) can help eliminate acne. Start with 100 mg of vitamin B5 once or twice a day. B Vitamins (B1, B2, B3, B6) all help with tissue repair.

·                Vitamin C : Taking 100 mg of vitamin C per day is thought to stabilize sebum levels, thereby reducing acne and repelling blemishes.

·                Vitamin E : works synergistically with vitamin A and the anti-inflammatory mineral, selenium. Try taking 400 i.u. of vitamin E (Alpha tocopherol) daily.

·                Selenium : Taking 200 mcg of selenium per day helps strengthen the immune system and control infection. It also acts as an anti-inflammatory and helps calm inflamed cystic acne.

·                Zinc : Acne sufferers are often deficient in zinc and benefit from between 15 and 30 mcg per day.

·                Flax seed oil or fish oil : The omega-3 fatty acids in flax seed and fish oils have both antibacterial and anti-inflammatory effects. Take in capsule form or add flaxseed oil to smoothies or yogurt.

·                Probiotics : To aid digestion and restore good bacteria to a sugar-weakened GI track, pick a probiotic with a combination of acidophilus and bifidobacterium.

·                Multi-tasking supplement : Don`t want to pop pills all day? Opt for a combo supplement designed to clarify problem skin and includes anti-oxidants as well as anti-inflammatory minerals.

Balance: The Ultimate Goal

Remember, what works for one person doesn`t always work for another. If the thought of achieving the perfect balance of supplements, nutrition-rich foods and skincare overwhelms you, take a deep breath. While it`s a good idea to see if diet modifications can help banish your blemishes, try taking small steps that you can live with instead of major lifestyle overhauls that will be hard to maintain.

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