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Does anyone else just wake up, mind their own business, and there’s just the biggest, most obnoxious pimple smack-dab in the middle of your forehead?

That one person with great genetics: “W�����-”

Not you.

See, acne has plagued me - and the vast majority of people - for about... uh, forever. If we go far back enough, I’d like to imagine historical figures such as Cleopatra or Napoleon sporting a pimple or two during their reign. Perhaps acne was the thing to inspire ancient beauty practices - such as lathering one’s face with honey, or Cleopatra’s infamous goat milk baths, of which she claimed ‘softened the skin’. As much as I’d like to consult these figures, they’re not taking calls - I keep getting sent to voicemail.

Thank God for Google.

Going into the literature, acne can be described as a “chronic, multifactorial inflammatory disease” (“Investigating a Potential Link between Diet and Acne”). Simply put, acne results when a pore of the skin is clogged by sebum, sweat, or bacteria. This leads to the accumulation of white blood cells and other lymphocytes, who then gather to try and unclog the pore.

Unfortunately, this process often results in a red-hot bump, sometimes creating a pustule of white in the center – a mixture of white blood cells and dead skin cells. This would be the classic whitehead we all know and love to pop, and then watch as three new pimples crop up the next day because of it.

Author, thirty minutes into a pimple popping session: “It’s right there! How can it not- UGH!”

Acne is a dermatological hydra, and we’re going to need more than torches to solve it.

Of course, another common culprit of acne is hormones. These chemical messengers of the body can be particularly reactive to one’s menstrual cycle, nutrient type and intake, genetics (family history, medical history, etc.), and overall cleanliness (“Investigating a Potential Link between Diet and Acne”). Obviously, one cannot just tell their estrogen receptors to turn off or predict that a dairy product may result in a spot or two on their cheek in the morning. However, there are ways to manage acne that are healthy, safe, and more than just beneficial for your skin:

Nutrition.

As a nutrition major, I will admit that I’m not always eating “clean”. There are days when I’m having my bougie protein oatmeal, and others where it’s 10 p.m., and I’m eating chocolate cake. Speaking of that, a “...significantly higher consumption of cow’s milk, sugar-sweetened beverages, and higher overall intakes of fat and sugar were noted and described as being consistent with a ‘Western Diet’” (“Investigating a Potential Link between Diet and Acne”), leading to an increase in acne severity. This, according to other articles I’ve seen, is due to the hormonal reaction of spiking one’s blood sugar with a high glycemic index. Consequently, one’s body then releases an equal spike of insulin (hormone) to counteract the newfound sugar in their bloodstream, creating a higher level of that hormone in their system. If this happens too much, the insulin becomes ineffective, and eventually, well...

Type 2 Diabetes. Not great.

Now, before everyone starts spamming the “panic” button, let me tell you something:

Unless you need to be worried about your blood sugar, don’t.

There’s always been chatter regarding high-glycemic or low-glycemic foods, and the only population who should really care about those are diabetics, or those who have health issues pertaining to blood sugar. There is absolutely no need to cut out bananas or the occasional Dairy Queen from your diet, because they have a place in your life.

That being said, it is important to have balance.

So: what foods can help your skin health?

Fatty Fish

Fish are great for you, especially ones containing Omega-3 fatty acids. As written by Taylor Jones in her article “The 11 Best Foods for Healthy Skin,” “Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized” (Jones). These fatty acids are also less inflammatory than their Omega-6 counterparts, and are a key component in brain, eye, and cardiovascular health. When looking to source one’s Omega-3s, fish such as salmon, mackerel, and herring are great choices (Jones).

*I highly recommend going to Whole Foods for your fish by the way

Sweet Potatoes

Ah yes, sweet potatoes: amazing, aroma-filled, and one of the most versatile foods on the planet. They also contain beta carotene, which “functions as provitamin A, which means it can be converted into vitamin A in your body” (Jones).

Carotenoids also function as a natural sunblock, incorporating itself into one’s skin and protecting it from UV rays. Sweet potatoes are also an amazing source of vitamins, minerals, and antioxidants as a whole.

Author, eating a cooked sweet potato like an apple: “...�ɳ󲹳�?”

While I could go on and on about skin health and the powers of superfoods, I think you guys are getting the gist:

• Eat vitamin-rich foods, or foods with good fatty acids
• The use of retinoids, as well as other acids (i.e. hyaluronic acid), can be beneficial in reducing the appearance of acne
• Sometimes, there’s nothing you can do – genetics and hormones are oftentimes out of our control, so all we can do is our best

I hope this article has been a fun read for you guys, and that it offers some perspective into the nutritional side of dermatology. I’m wishing you all a great weekend, and even more, a fantastic Valentine’s Day.

*cough* *cough* hint hint next article lol

With peace, love & peanut butter,
Bea ❤️