What to eat to avoid hormonal acne? Experts share eating tips and foods

Hormonal acne is extremely common, especially in adults. If you’re not familiar with it, this skin condition occurs when your body produces too much sebum due to hormonal changes. To deal with this, many of us turn to various natural remedies, skin care products, or even medical treatments, but sometimes, the solution is very simple – what you eat. That’s right, your diet can make a huge difference when it comes to controlling hormonal acne. The health of your gut directly affects your skin, so it’s important to pay attention to getting the right nutrients. If you’re struggling with hormonal acne, here are some expert-approved foods and tips to help improve your skin health.

Also read: Dietitians recommend this turmeric shot for 30 days to combat hormonal acne and boost immunity

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Diet tips you need to deal with hormonal acne:

As experts say, diet plays a major role in the management of hormonal acne. Here’s how you can adjust what you eat to support your skin:

1. Foods rich in omega-3 fatty acids

Omega-3 fatty acids are a game-changer when it comes to managing hormonal acne. These nutrients help reduce inflammation in the body, and dermatologist Dr. Shivanthi suggests including omega-3 rich foods like pumpkin seeds, sunflower seeds, almonds and walnuts in your daily routine. These foods not only fight inflammation, but they also help control sebum levels and balance hormones in your body.

2. Zinc rich foods

Like omega-3 fatty acids, foods rich in zinc can also help control hormonal acne. According to experts, zinc has anti-inflammatory properties and is great for controlling sebum production. With less sebum, you’ll have less breakouts. Try including zinc-rich foods like avocado, meat, fish, oysters and seeds in your diet to give your skin extra love.

3. Foods rich in inositol

Inositol is a type of sugar found both in foods and in your body. It is important for the growth and development of cells. Dr. Shivanthi explains that eating foods rich in inositol can help with hormonal balance, which in turn can help keep acne under control. Include inositol-rich foods like citrus fruits, watermelon, legumes and whole grains in your diet to support your skin.

Dr. Shivanthi suggests completely eliminating sugar and dairy products from your diet, as this can make a noticeable difference in the condition of your skin.

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Here are 5 tips for healthy, glowing skin:

While hormonal acne definitely requires some extra attention, there are some more tips you can follow to keep your skin healthy and glowing all year long. Dietitian Kanupreet Arora Narang shares some useful dos and don’ts that can help you maintain clear, glowing skin:

1. Avoid high glycemic foods

Foods with a high glycemic index can cause your blood sugar levels to rise, leading to inflammation and acne. If you want smoother skin, reduce your intake of refined carbs and processed foods like pasta, white bread and sugary snacks.

2. Reduce your intake of fried foods

Fried foods, especially those containing unhealthy saturated and trans fats, can cause inflammation in the body, which can lead to skin problems. Limit your intake of fried and processed foods to keep your skin healthy.

3. Do not consume too much milk

Milk and dairy products can increase your insulin levels, which can worsen acne. Excess dairy also has the potential to disrupt your body’s hormonal balance, leading to more breakouts.

4. Skip sweets

Refined sugar is a major culprit when it comes to worsening acne. This causes inflammation in the body and when this happens, your skin reacts by bursting. To keep your skin clear and glowing, it is best to avoid sugary foods and sweets.

5. Keep your stomach happy

An upset stomach can seriously affect your skin. Anyone who has experienced acne breakouts after digestive issues like diarrhea or constipation knows the connection. To keep your skin healthy, focus on eating clean and maintaining smooth digestion.

Also read: Does drinking coffee cause acne?

Do you have any skin-friendly foods to deal with acne or other skin-related problems? Leave your thoughts in the comments below!