The Worst Foods That Can Give You A Skin Breakout

Advanced Dietary Supplements Advisor
Advanced Clinical Weight Loss Practitioner

Many dermatologists would say that your diet has an effect on your skin, thus watching what you consume may be helpful to keep your skin clear. However, it is essential to note that food is only one of the many factors that may affect the skin.

Your Skin and Foods

Acne can stem from hyper-keratinisation, a process by which keratin hardens and causes a clog over the opening of a pore. In this process, dead skin cells and keratin bind together, causing blockage to the oil glands and pores, hence trapping the sebum under the skin. Bacteria may also have a part in this, worsening or prolonging the condition.

When it comes to skin renewal, the foods that you eat may play an important role. Since the skin is part of the body and the body requires nutrients to function well, so does your skin. Your skin needs an adequate amount of vitamins and nutrients that you can get from foods in order to repair and rebuild itself.

As mentioned above, what you eat is not only the factor that may affect your skin. Other factors may also affect or contribute to a skin breakout, such as:

• Stress
• Amount of sleep
• Sleep quality
• Hormones
• Genetics
• Certain medications
• Some cosmetic products
• Environment
• And many more!

Best Foods For The Skin

What should you be eating to increase the chances of getting a healthier skin? The skin needs plenty of vitamins such as vitamin C, E, and A, as well as protein and zinc. Fortunately, there are plenty of foods that are rich in vitamins and other nutrients that may deliver wondrous benefits to your skin.

• Fish Rich In Omega 3

Oily fish tends to be rich in Omega 3 fatty acids, which may not only be good for your skin but for your overall health and brain function, too. These fatty acids may help to retain the moisture in the skin, whilst keeping it supple. Oily fish such as salmon is also a good source of Omega 3 and it also contains vitamin E, which is one of the most essential antioxidants for the skin. Fish also contain protein that helps with the structural components of the skin, as well as zinc to boost the production of new skin cells and regulate inflammation.

• Walnuts

This type of nut is not only rich in Omega 3, but it also contains different vitamins such as vitamin C and E, as well as selenium, protein, and zinc, which is necessary for wound healing.

• Carrots

Carrots are a good source of beta-carotene. Also present in sweet potatoes, watercress, and melon, this essential nutrient acts like a natural sunblock from within skin cells, as it can absorb UV light. Research shows that it takes several weeks for its protective effects on the skin to appear. In addition to protecting skin cells from sun exposure, beta-carotene may also help in delaying the appearance of wrinkles from photo-damage.

• Bell Peppers

Similar to carrots, red or yellow bell peppers also contain beta-carotene. The difference is that this vegetable also contains vitamins C, an important antioxidant for the skin. Vitamin C also helps with the production of collagen, a protein that gives skin structure and suppleness.

• Soy

Soy contains isoflavones – phytochemical compounds that may carry some skin antiaging benefits. For example, research has shown that eating soy every day for a couple of months may help improve fine skin wrinkles and elasticity. Isoflavones may also help protect skin cells from harmful sun rays.

These are just some of the foods that you might want to try to incorporate in your diet as they may help improve the skin.

Worst Foods For The Skin

Now that we have some of the best foods for the skin sorted out, there are also foods that may have a negative effect on the skin.

• Dairy

Not everyone is sensitive to dairy. So this may only apply to those who notice a skin breakout following the consumption of dairy products like cheese, cream, milk, and butter. One possibility of dairy leading to acne is the stimulation of certain hormones such as IGF-1 in the body from its consumption, which may indirectly trigger acne. Another theory is being lactose intolerant, with this being prevalent in about 65% to 75% of the population. Amounts seem to count too, with lower intakes being less likely to result in breakouts for some people.

• Vegetable oils

Consuming too much vegetable oil may create an imbalance with Omega 3, which could lead to inflammation and skin disorders. This is because vegetable oils like sunflower oil, corn oil, and canola (rapeseed) oil are rich in Omega 6 but low in Omega 3. We humans evolved on a healthy Omega 6 to Omega 3 ratio of 1 to 1 (one gram of Omega 6 per gram of Omega 3), whereas the ratio that most people consume today is a less healthy 20 to 1. Maintaining a healthy ratio of Omega 6 to Omega 3 is important and so is balancing your intake of vegetable oils.

• Excessive sugar

Excessive sugar consumption may promote faster skin ageing by damaging the skin’s collagen through the process of glycation and the formation of AGEs – advanced glycation end products. To reduce the chances of this ‘skin sag’, a low-glycemic diet can help. The glycemic index measures how quickly a meal spikes blood sugar, with foods like cakes, juices, pastries, ice cream, and breakfast cereals being high-glycemic. So if you are craving something sweet, you may want to eat a low-sugar, low-glycemic meal instead, filled with high-fibre fruits, vegetables, or legumes (pulses).

Remedies For A Skin Breakout

These are some of the best ideas that you might want to try:

  • Drink plenty of water
  • Aim to improve your sleep quality and quantity
  • Exercise regularly to boost blood flow to the skin and to unclog your pores
  • Follow a low-glycemic, nutritious diet filled with foods rich in vitamins and antioxidants
  • Avoid sugar, cigarettes, fried foods, and foods that are high in fats
  • Eat plenty of fresh fruits, vegetables, and legumes (pulses)
  • Eat sulphur-rich foods (i.e. eggs, garlic, onions)
  • Incorporate a skin cleansing routine with a product that doesn’t disturb your skin pH
  • Look for topical creams or gels that contain vitamin A and E acetate

To put it simply, although foods may not directly affect your skin, they still play an important role in it. Keeping a healthy and balanced diet may not only help improve your skin health but your overall wellness as well!

Advanced Dietary Supplements Advisor
Advanced Clinical Weight Loss Practitioner

What If You Don’t Go To University

It’s August, which means it’s that time of the year again: A Level Results Day.

And whether it’s your friends or your grandma, there’s one question on everyone’s lips…

Are you going to university?

You might be heading back from college to the tune of ‘Did you get the grades?’

Or maybe you never wanted to go to uni in the first place.

Whichever boat you’re in; what happens when your friends are prepping for freshers’ week, but you’re not?

No fear – we’re here to help! The first thing you need to consider is:

Are you sure about your decision?

It’s difficult to aim for your goals if you don’t know what they are, or how to reach them. This means that if you have a particular career in mind, you might want to see a careers advisor or thoroughly research alternative routes into the field you’re passionate about before making a final decision.

But then what? Well, first, it’s important to know…

There are a ton of careers that don’t require a university degree

It’s true! You may have considered some of these options: hairdressing, beauty, personal training.

But those aren’t the only choices – many careers have a variety of pathways into them, from accountancy, to journalism, to nutritional therapy.

Read on to see what you can do instead of going to university:

Take a Gap Year

Fondly known as the ‘gap yah’ among millennials, many teens take a year out to decide what they want to do before continuing their education. This often takes the form of travelling, learning a language, and gaining lots of experience of different cultures – but it can also involve volunteering in a mix of industries to help you make a more informed decision about your future. While this kind of break provides a temporary solution, it’s common for people to head back to school once they complete their gap year, but many teens also open doors to careers they never knew existed!

(Pssst… Looking for the latest work experience opportunities? GoThinkBig is a good place to start).

Find an Apprenticeship

Becoming an apprentice is a great way to get straight into work AND gain a qualification while you earn. From farming, to hospitality, to law, you can choose your apprenticeship from a huge selection of fields and levels, from Level 2 (GCSE equivalent) right through to Level 6/7 (degree equivalent). Depending on the level, an apprenticeship can take between 1 and 5 years to complete, but you’ll be learning loads of job-specific skills along the way.

If you’re in the UK, you can click here to find an apprenticeship.

Get an Entry-Level Job

While a large number of entry-level jobs will attract applications from students and recent graduates, many employers offer roles aimed at school-leavers – including training schemes. The obvious benefit of heading straight into work is that you’ll be earning right away.

A great way to find entry-level jobs is to keep an eye on websites that advertise vacancies in specific fields. Mediargh is a great example for media-related careers (publishing, science – whatever).

Become an Entrepreneur

Ever wanted to start your own business? Now might be your chance! This can be an exciting option for those not looking to go to university, but it’s wise to first consider the funding, support, and advice you’ll need along the way. If you’re in the UK, check out these government guidelines for new businesses.

For an extra boost when it comes to marketing your business effectively, check out Google’s Digital Garage for free digital marketing training.

Study for an Online Diploma

A huge barrier for many prospective students is the possibility of getting in over £50,000 of debt for a qualification in an area they’re not entirely sure about, or wasn’t necessary for their preferred career.

Whether you’re looking to boost your entrepreneurial endeavours, or you want to get a feel for a subject before jumping into a degree, an online diploma can be a great way to go! Loads of platforms offer you the chance to study via the web and many don’t require specialist technology, so you can get going with just a laptop and a cup of tea.

If it’s nutrition you’re into, we at The Health Sciences Academy® have a whole host of certifications and short courses for you to explore.

Nutrition not your thing? Not to worry – there are loads of other great providers out there. Check out Coursera and Lynda for an array of online courses on a variety of subjects.

They’re called options for a reason…

It’s important to remember that choosing to not go to university isn’t something that sets your career in a permanent direction. You may try one of the above and decide you want to go to uni after all! Perhaps you want some work experience, maybe you’re looking to boost your know-how before embarking on a degree, or you might even decide to do both an online course and an apprenticeship – the point is: the sky’s the limit.

What you’re doing this September doesn’t necessarily define the rest of your life, but it CAN boost it. Do what’s best for you and remember: it’s quite natural to need a little bit of extra time to work out where you want your career to go.

The Health Sciences Academy® is the UK’s largest online educator in nutrition science.

We are home to a variety of Level 5 online diplomas, in addition to a range of accredited short courses in nutrition topics – ready to help you ignite your career.

Nutritional TherapistProfessional Diploma Level 5

Become a certified
Nutritional Therapist

Get started today for $1199 or $120 monthly

By completing this form you explicitly agree to our Privacy Policy and consent to The Health Sciences Academy ® emailing you with our newsletter and relevant information about our products and research studies. You can withdraw consent or adjust your preferences at any time via the footer in our emails, by simply replying to an email or by contacting us. We're here to help you make a difference.

Advanced Sports and Exercise Nutritional Advisor