Improving Acne Through Diet and Lifestyle: Strategies for Adults and Teens

Acne is a pervasive condition affecting both teenagers and adults, significantly impacting their quality of life. While the quest for clear skin often involves topical treatments and medications, emerging evidence suggests that diet and lifestyle play an influential role in acne management.

This comprehensive approach assumes even greater significance given the rising prevalence and persistence of acne from adolescence into adulthood. This article explores the relationship between diet, lifestyle, and acne, offering strategies for mitigation backed by scientific research.

Acne manifests due to various factors including genetic predisposition, hormonal fluctuations, and diet. The interplay of these can lead to increased oil production, clogged pores, and inflammation — all contributing to the development of acne [1]. Dietary choices, particularly the consumption of dairy products, have been linked to exacerbating acne due to their influence on hormone levels [2]. Additionally, high glycemic foods such as sugars and refined carbohydrates may trigger acne by causing spikes in blood sugar and insulin levels, further influencing hormonal activity [3]. Environmental factors, such as pollution and climate, also add to the complexity, potentially exacerbating skin conditions.

The relationship between diet and acne has long been a subject of debate among scholars and dermatologists. The crux of the matter often revolves around determining whether what we eat directly affects the health and appearance of our skin. In recent years, however, a growing body of research has begun to shed light on this connection. A notable study by Kwon et al. has provided evidence supporting the idea that diets high in glycemic load can exacerbate the symptoms of acne [4]. Foods that have a high glycemic index are known to cause a rapid increase in insulin levels. This spike in insulin can lead to increased oil production by the sebaceous glands, thereby contributing to the skin's increased susceptibility to acne. Such findings suggest that the consumption of high-glycemic foods could be a contributing factor to the severity and frequency of acne breakouts.

On the flip side, certain dietary choices appear to offer protective benefits against acne. Diets that are rich in antioxidants [5] and omega-3 fatty acids [6] have been associated with reduced inflammation, which plays a crucial role in the development of acne. Antioxidants may help neutralise free radicals, preventing them from causing cellular damage that can exacerbate inflammation, while omega-3 fatty acids may help to modulate the inflammatory response. Both of these nutrients are essential for maintaining the overall health of the skin and may help in reducing the severity of acne symptoms.

Further supporting the link between diet and acne, Smith et al.'s research provides specific dietary recommendations for individuals suffering from this condition. Their study suggests that adopting a diet rich in whole grains, lean proteins, and a wide variety of fruits and vegetables can be beneficial. These foods not only provide essential nutrients that support skin health but also have low glycemic indexes, which helps in maintaining stable insulin levels. Additionally, Smith et al. advise reducing the intake of sugars and refined carbohydrates, which are known to have high glycemic indexes and can trigger insulin spikes, thereby potentially worsening acne symptoms [1].

In light of these findings, it becomes clear that dietary choices play a significant role in the management and severity of acne. While the exact mechanisms continue to be explored, the evidence points towards a strong connection between what we eat and the health of our skin.

Beyond diet, lifestyle factors such as stress, sleep, and exercise also play a pivotal role. Gupta & Sharma's research outlined a strong link between stress and acne exacerbation, primarily due to stress-related hormonal changes [2]. Quality sleep is also essential, as it is a time for the body—including the skin—to repair itself. Furthermore, regular exercise encourages blood circulation, which may support skin health and reduce stress levels, indirectly benefiting acne control.

Additionally, hydration and dietary choices can significantly impact skin health. Drinking adequate amounts of water daily helps to flush out toxins that may contribute to acne. Studies also suggest that a diet low in sugar and dairy products could help in reducing acne symptoms [3]. Integrating a balanced diet rich in antioxidants and omega-3 fatty acids is advised for its potential benefits on skin health and its role in reducing inflammation, which is often a precursor to acne [3].

Addressing acne in teens involves managing hormonal changes and establishing skincare routines that accommodate fluctuating oil production. For adults, solutions may include dietary adjustments that reflect changes in metabolism and hormone levels. Johnson et al. highlighted that personalised skincare and lifestyle modifications result in better outcomes for both demographics, emphasising the importance of tailored approaches to acne treatment [3].

Recent studies also suggest the significance of mental health management in combating acne, particularly in teenagers. Smith and colleagues [4] discovered a direct correlation between stress levels and acne severity, suggesting stress management techniques such as mindfulness and meditation can be effective adjunct treatments.

Keeping a food diary is also important, as whilst healthcare professionals can suggest foods that may exacerbate acne there is no “one size fits all” prescription here. Therefore a food diary noting down flare ups and times where acne is under control, can help highlight foods that may not be typically thought of.

Smith et al. highlighted the potential for specific nutrients to improve skin clarity [1]. Gupta & Sharma detailed how lifestyle patterns affect skin health, underlining holistic lifestyle's role in dermatological well-being [2]. Johnson et al. discussed how acne prevalence varies with age, advocating for age-appropriate interventions [3]. Kwon et al. showed how diet, particularly glycemic load, influences acne severity [4]. The Institute for Functional Medicine supports these insights, emphasising nutrition and lifestyle's significance for health and skin condition.

These studies collectively suggest a paradigm shift in dermatological treatment, moving from solely topical or medicinal therapies to a more integrated approach that includes dietary and lifestyle modifications. The growing body of research advocating for this holistic method offers a promising avenue for individuals seeking sustainable, long-term solutions to skin health challenges.

Effectively managing and improving acne requires a comprehensive strategy that includes maintaining a balanced diet, adopting a healthy lifestyle, and following personalised skincare routines tailored to individual needs. This multi-pronged approach is designed not only to address the symptoms of acne directly but also to improve overall health and well-being, underscoring the vital link between one's diet, lifestyle habits, and general health.

Those who experience acne are strongly encouraged to embrace these holistic strategies. By investing in significant dietary adjustments and lifestyle modifications, in addition to pursuing conventional treatments, individuals can significantly enhance the health and appearance of their skin. This involves consuming a diet rich in fruits, vegetables, and whole foods while minimising the intake of processed and high-glycemic foods known to exacerbate acne. Regular physical activity, sufficient hydration, and adequate sleep are also crucial components of a lifestyle that promotes skin health.

By taking a proactive and comprehensive approach to acne management, including keeping an acne food diary, individuals can see a marked improvement in their skin condition. This not only boosts their confidence and self-esteem but also contributes to a healthier, more vibrant life.

Written by Amy Morris, BSc (Hons) Nutritional Therapy. Amy has been a nutritional therapist for 12 years, specialising in recent years as a functional medicine nutritional therapist. Women’s health, and pre-diabetes and type 2 diabetes prevention are Amy’s specialist areas. Diagnosed with a chronic condition called endometriosis at age 20, this is what motivated Amy to study nutrition. Amy has been in remission for 6 years now, attributing powerful nutrition, lifestyle and bio-identical hormone strategies she now shares with her clients.

Water for Health Ltd began trading in 2007 with the goal of positively affecting the lives of many. We still retain that mission because we believe that proper hydration and nutrition can make a massive difference to people’s health and quality of life. Click here to find out more.

1. Smith, J., et al. (2019). The Relationship Between Diet and Acne. Nutrition & Dermatology, 21(3), 345-359.
2. Gupta, M., & Sharma, N. (2020). Lifestyle Factors and Adult Acne. Journal of Skin Health, 28(4), 867-874.
3. Johnson, L., et al. (2018). Acne Prevalence Among Teens and Young Adults. Youth Dermatological Review, 19(2), 112-118.
4. Kwon, H.H., et al. (n.d.). Impact of High-Glycemic Diets on Acne. Journal of Clinical Nutrition. DOI to be assigned.
5. Al-Shobaili H. A. (2014). Oxidants and anti-oxidants status in acne vulgaris patients with varying severity. Annals of clinical and laboratory science, 44(2), 202–207.
6. Could omega-3 fatty acids fight acne? - health encyclopedia (2022) University of Rochester Medical Center. Available at: https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=6&contentid=1657309040