Food and Recipe thread index
Posts by Members who've cleared their skin via diet and lifestyle habits. Add your story!
First: Don't Panic
It's not as difficult as it looks. Everything is inter-related and the same basic diet and lifestyle habits are repeated over and over. Because they are good for everything and how humans should eat and live. So, take a deep breath... and read:
Good things for Acne
(For when you only have time for the answers, but with links to more info. And see also this thread for more details on the Ultimate Question on Acne, Diet, Health and Everything!, a collection of links to numerous of the most valuable discussion threads ever. Including the best of SweetJade, the fairy Godmother of this forum. Click on it!)
Covering all these interrelated things:
-Stable Blood Sugar/Insulin/good Glucose Metabolism (no link because it's below in this post)
-Anti-Inflammatory diet and lifestyle
-Healthy Liver Function
-Healthy Adrenal Function
-Good, Complete Digestion/Healthy Digestive Tract
-Allergies and food intolerances
-Reducing Hyperkeratinization/Hyperproliferation - Stage 1 in the formation of acne.
-Good Sleep/Light exposure/Circadian cycle.
-Hyper/Hypothyroid - lowers SHBG levels, increases inflammation
-Topical treatment - care from the outside.
-Exercise - The right kind. Affects nearly everything, like blood sugar, sleep, stress, mood...
-Body Fat - affects inflammation and hormone levels
-Brain health, Stress, Mood, Willpower, Depression, etc Because your diet can't clear if you stress out over everything.
-Oily skin, fat metabolism and Sebum quality
-Your Health - Numbers to know and monitor, home tests
-Anti-Aging - because someone asked and the same diet and lifestyle habits help that too.
All this may seem overwhelming, but it's really not. Notice how inter-related most of these things are and how the same nutrients and habits appear over and over because they help so many issues. Also, most things listed here are just plain good for you period. Things everyone should do regardless of acne. Good for whatever ails you. For anti-aging, disease prevention, wellness, happiness...
What you want is a healthy lifestyle with natural circadian cycle, stress management, physical activity and a nutrient dense, anti-inflammatory blood sugar stabilizing diet habits that don't include anything you have an intolerance for.
More on WHAT TO DO.If you just want to be told what to do, skip to here.
Other great threads:
-Food and Recipe thread index http://www.acne.org/...e/?fromsearch=1
-Doctors and other experts admitting to the diet and acne connection thread
-Members who've cleared their skin via diet and lifestyle habits
-How to Help your Skin Function like Normal, Healthy Skin
-Why you should avoid/limit dairy, especially cow, especially unfermented, etc.
-Improving fructose metabolism for those that break out from fruit
-Diet and health tips and tidbits
-Autogenic and Biofeedback for stress, anxiety, emotions
-The Necessity And Benefits Of Sulfur
-Epigenetics - what you do to yourself affects your genes
-Farm subsidy and other bad things they do to our food
-'Recent' Advances in Acne Pathogenesis Information
-Patent request for an enzyme that works on a gene involved in acne
-SHBG - Sex hormone binding globulin
-ZAG enzyme which impacts normal formation and exfoliation, possibly inhibited by lectins in grains/seeds
Clinical studies on the connection between diet and acne
Why you Need these Nutrients, Habits, etc. And Things you should avoid, too.
The truth about Calcium and healthy bones- for those afraid to avoid or limit dairy
Omega 3s and our supposed lack of ability to convert ALA from plants to EPA and DHA
Will always be in progress. I'm working on it all the time adding good things and links to sources and more info. Refer back when you need reminders of all the factors. I know I need reminders. I'm sure there's plenty I've forgotten in these lists.
Good things for Blood Sugar/Insulin/Carb Metabolism
Insulin is a master hormone that influences almost all other hormones. Elevated Insulin stimulates Androgen and IGF1 production, while simultaneously inhibiting production of the proteins that bind them--SHBG and IGFBP-3. Androgens stimulate oil production, IGF1 causes hyperkeratinization and hyperproliferation of skin cells.
Elevated Insulin also causes inflammation which worsens acne and scarring. Inflammation is also aging and the root cause of degenerative diseases. Causes loss of elasticity in tissues. In addition, when cells become insulin resistant leaving sugar floating around in the bloodstream, it causes glycation which also reduces elasticity in tissues.
Note: This is not about avoiding carbs or eating low carb!! It's not even about never consuming sugar or having a dessert. It's about habitually avoiding High Glycemic Load meals, drinks. And about the nutrients and habits that improve the body's ability to manage blood sugar and insulin response. Just know that every time you consume more sugar than your cells can take in at that time, damage will occur. Your body can counter damage. Just not at the rate that's become normal in this soda drinking, nutritionally void refined food consuming, chronically stressful, unsleeping, sedentary society we've become.
Also, many hormones are involved in blood sugar regulation. Insulin sends blood sugar down and cortisol sends blood sugar up. And cortisol is a major culprit in metabolic syndrome. Part of the reason sleep, stress and physical activity are as big a players in the formation of diabetes and acne and related conditions.
Glycemic Index - is a measure of the effects of a food on blood sugar levels.
Glycemic Load - as above but takes into account the amount of food eaten. For example, a small piece of candy can have a lower GL than a bigger amount of a lower GI food.
Simple chart of the GI and GL of some common processed and unprocessed foods. http://archderm.ama-...TABLEDOB10212T1
Nutrition Data article on GI and GL and their own Fullness Factor index
Insulin Index- A measurement of blood insulin levels in response to various foods. Turns out that certain amino acids also stimulate excess insulin and so even low GI foods can be insulinemic. http://www.marksdailyapple.com/dairy-insulin Dairy is insulinemic, being high in the most insulinemic amino acids: leucine, valine, lysine, and isoleucine. Discussion: http://www.acne.org/...ex-t259695.html and website http://www.mendosa.c...sulin_index.htm
So, The Good Things for Blood Sugar/Insulin:
-Avoiding foods and drinks that spike blood sugar like sugars, refined grains, high GI foods not eaten in combination with low GI foods, - making a high GL meal.
-Eating Fats, protein and fiber to lower the GI of a meal, doesn't mean diet needs to be high fat or high protein. And very high fiber might not be good for you either.
-Avoiding over eating. High calorie meals can also be high GL meals even when composed of fat and protein. And because cell mitochondria are capable of processing only so much glucose so consuming more than your body can handle will result in excess glucose in the blood stream causing serious health problems.
-Consuming vinegar before carb meals - acetic acid in vinegar blocks a digestive enzyme as well as improving stomach acid PH. Have a couple spoons of ACV in glass of water or have salad with vinaigrette prior to meal.
-Intermittent fasting or calorie restriction - Skip a meal now and then. Or spend a day having minimal calories, now and then.
-Eating foods high in the nutrients listed below.
Anything that improves circulation, Blood pressure, cholesterol, so:
-Exercise!!! - also increases insulin activity in order to provide energy for exercise, especially beneficial is short bursts of very intensive activity like interval training such as walking combined with sprinting, stairs, or hills. Or weight/resistance training. Any short bursts of intense exercise will help blood sugar, so take the stairs!!
-Omega 3 EFAs - from fish, krill oil, flax seed, chia
-The Omega 6 EFAs: G.L.A and linolenic acid
-Anthocyanins - phytonutrients primarily in red and purple fruits and veg, strengthens capillaries.
-Capsaicin - from chili peppers
-GINKGO BILOBA - for circulation
-Ginger - for Blood Pressure
-Limiting salt - also for blood pressure
-Potassium - blood pressure - balances sodium intake
-B3/Niacin/Inositol/Niacinimide - helps improve just about all the bad things in your lipid profile as well as circulation & BP. But high doses can reduce insulin sensitivity and harm the liver.
-Chamomile tea - studies show it both improves blood sugar and complications of diabetes as well as being calming to help with stress and sleep.
-Curcumin - in the spice Tumeric, so have some curry with plenty of veggies! Or yellow mustard.
Nutrients specifically involved with insulin signaling and glucose/fructose metabolism
-Chromium - essential for insulin activity
-Biotin - works with chromium?
-Fiber - slows metabolism of carbs. If you must cheat, such as to have a slice of birthday cake, you can take a supplement like psylium or Glucomannan
-Alpha lipoic acid - Insulin signaler, helps insulin transport glucose into cells
-Vanadian - same as above
-Magnesium - part of carb metabolism, helps body use carbs for energy, may stimulate release of insulin. Study finding magnesium supplementation reducing insulin resistance.
-Vitamin D - It's actually a hormone, not a vitamin. Helps maintain insulin levels. Also helps Blood Pressure, immune system...
-Zinc - involved in insulin storage and release
-CoEnzyme Q10 - carb metabolism
-B3/Niacin/Inositol/Niacinimide - also involved in the activity of in enzymes that transport and break down fats, proteins, carbohydrates. Has been shown to improve blood sugar, androgen levels, hirsutism and acne in women with PCOS . But high doses can reduce insulin sensitivity and harm the liver. -See also d-chiro-inositol from buckwheat and d-pinitol from Carob
-Taurine -Thread also has a lot of info on fructose malabsorption.
-Sulforaphane- sulfur compound in Brassica veggies like broccoli, cabbage, watercress....
-Resveraterol - especially beneficial for insulin signaling in the brain. (yes the brain makes it's own insulin.)
Other nutrients that have been shown via studies to play a role in lowering blood sugar/things people with insulin resistance/diabetes tend to be deficient (although we all tend to be deficient)/Things that supplementation has tended to lead to improve insulin resistance for whatever reason:
-NAC - shown to increase insulin sensitivity and lower androgen levels in women with PCOS.
- Inositol part of the B vitamin group, comes in many forms d-chiro-inositol -abundant in buckwheat and Myo-inositol also high in seeds have both been studied and found beneficial to insulin sensitivity/carb metabolism and sufferers of hormone disorders such as PCOS. They have have insulin-sensitizing capabilities. Myo-inositol is integral to properly functioning insulin-receptors and has also been linked to the activation of serotonin. Myo-inositol is a component of the phytic acid found in seeds.
-polysaccharides in Tea- and there's more in black tea than in green, white or oolong
And lots of things that help deal with damage from and/or degree of poor glucose metabolism like C, B vitamins, E, zinc, CoEnzyme Q10. All kinds of antioxidants.
-Sleep/Circadian Rhythm- You need bright light exposure in the daytime and darkness at night and regular sleep. Affects melatonin/seratonin, insulin sensitivity, carb metabolism/insulin sensitivity, hormone production and release, stress, digestion. Researchers have begun to believe sleep plays just as big a role in the development of diabetes as obesity and exercise.
-A healthy liver - part of sugar metabolism, especially regarding fructose.
-Healthy Adrenal function - for proper cortisol levels, which is involved in glucose metabolism. Adrenals also involved in hormone production.
-Low body fat - visceral fat(around your middle) secretes hormones that impair insulin sensitivity.
-Muscle mass improves insulin sensitivity.
-No smoking - Smoking reduces insulin sensitivity.
Also, some people may suffer from Fructose Malabsorption or even be fructose intolerant and may need to take steps to improve fructose malabsorption or avoid fructose. See also Good Things for Liver, Sleep/Circadian Rhythm - adequate bright light exposure in daytime affects carb metabolism. Fructose is best absorbed when in equal amounts of glucose. See this Chart of fruits and the amounts of each type of sugar to help you avoid those fruits with excess fructose.
And There's evidence that Saturated fat lowers insulin sensitivity and low fat diets have been found to improve diabetes.
And this was posted by a member here, but I don't yet have any additional source:
Also, see this list for reasons besides acne that you should try to keep blood sugar stable:
Decreased SHBG is associated with the liver's conversion of excess blood glucose to triglycerides, which I think is why a low carb diet seems to work so well. (less carbs = less blood glucose)
146 reasons why sugar is destroying your health. Except that it's not just actual sugar, but refined carbs easily turned into sugar by your body, and any high glycemic or insulinemic meal.
Edited by alternativista, 02 July 2014 - 07:44 PM.