During adolescence (until adulthood), hormonal changes can cause skin to break out. It is therefore reassuring to know that diet and skin care are key factors for healthy skin. Tips from nutritionist Stéphanie Ferland for acne treatment by choosing the right types of food.
Healthy skin is nourished from the inside as well as the outside. Each food has a direct impact on our body, and therefore our skin. “Several studies have shown that food with a high glycemic index stimulates the production of IGF-1, a growth factor that increases the secretion of hormones associated with the development of acne,” explains Stéphanie Ferland, nutritionist with Simple-nutrition.ca.
This is why it’s important to eat well. Parents play an important educational role at home. Caroline Milter, the mother of a 15-year-old teenager going through puberty, took action at the first signs of her son’s acne. “At home, we eat well and avoid all types of fast food and fatty foods,” she says. “My son drinks a lot of water and no soft drinks. He’s into sports, he plays hockey and, with the sweat and hockey helmet, he has to take care of his skin and clean it to prevent bacteria from spreading. We try to teach him a good skin care routine,” she adds.
What would the perfect skincare routine be for healthy and clear skin? Clean excess sebum and dirt, without drying the skin out. Apply a corrective acne treatment that gets rid of pimples, large pores, blackheads and acne scars. “We see a real difference with the products,” Caroline says. “My son does not have any acne scars, and this is a sign that he has healthy skin because it is being properly nourished from within as well.
Containing salicylic acid, the Vichy Normaderm line of products combats the six types of skin problem: pimples, redness, pores, shine, dull skin and scarring. Salicylic acid unclogs pores and gets rid of dead cells, in addition to having anti-inflammatory properties. The hydrating treatment contains PhE-Resorcinol, which reduces acne scars, while the Air Licium technology leaves the skin clean and clear. Supplement your skin care routine with the Purifying Cleansing Gel and Purifying Pore-tightening Lotion. LHA, the key ingredient, has antibacterial properties and promotes cell renewal, which unclogs pores. Combined with a hydrating complex, glycerin provides 24-hour hydration, a soothing and comforting sensation, and is not greasy on the skin.
4 Nutrition Tips from Stephanie
1. Foods to Avoid
Avoid sugar, white flour and processed foods. Examples include breakfast cereal, chocolate-covered granola bars, white bread, baked potatoes, instant rice, rice cakes, pastries made of white flour, etc. Several studies suggest that there is a link between acne and dairy products, which stimulate the production of IGF-1.
2. Foods to Eat
The idea is to replace one type of food with another. Preference should be given to foods with a low glycemic index such as whole grains, legumes along with barley, quinoa and wild rice. Meat and meat alternatives contain little or no carbohydrates; so make up a balanced place consisting of 50% vegetables, 25% protein and 25% starch, the best way to reduce the glycemic index in a diet.
3. The Right Diet
The idea is to eat as many fruits and vegetables as possible, preferably fresh. Studies have shown that people who eat a Mediterranean-type diet (vegetables, olive oil, legumes, fish) have healthier-looking skin than those who eat a typical North American diet (red meat, dairy products and cold cuts).
4. Proper Hydration
Proper hydration is crucial. It shows on the skin right away. Dehydrated skin appears hollow and dried out. Properly hydrated skin is flexible and plumped up. The amount of water to drink is determined by multiplying each kilogram of weight by 30 ml. Plus, you need to drink one litre of water for each hour of physical activity. Water- and fiber-rich fruits and vegetables are also an excellent way to rehydrate the body.