Acne is a prevalent skin disorder that affects millions of individuals worldwide. While genetics, hormones, and skincare routines all play a role in breakouts, new research reveals that diet—particularly dairy consumption—may lead to acne flare-ups. If you’ve ever questioned if dairy is causing your obstinate pimples, this blog post will explain the connection between dairy and acne, the science behind it, and what you can do to keep your skin clear.
MUST READ; 5 Daily Habits That Are Bad for Bones and How to Avoid Them
The Link Between Dairy and Acne
Dairy products, such as milk, cheese, yogurt, and butter, have been linked to acne because of their effects on hormones and inflammation in the body. Several studies suggest that dairy consumption can cause breakouts, especially in acne-prone individuals. The primary explanations for this link are:
- Hormonal Influence; Milk and other dairy products include natural hormones from cows, even whether they are branded organic or hormone-free. These hormones, including insulin-like growth factor-1 (IGF-1) and androgens, can increase oil (sebum) production in the skin, resulting in clogged pores and breakouts. IGF-1, in particular, has been found to play an important role in acne formation.
- Dairy and Insulin Spikes; Consuming dairy, particularly skim milk, can lead to a rise in insulin levels. High insulin levels can cause inflammation and excessive sebum production, both of which contribute to acne development. Foods that trigger an insulin rise, such as dairy and refined carbohydrates, can exacerbate acne.
- Inflammatory Response; Dairy products can cause inflammation in the body, particularly for persons who are lactose intolerant or sensitive to dairy proteins such as casein and whey. Chronic inflammation contributes significantly to acne growth because it causes pimples to become more red, swollen, and uncomfortable.
Scientific Studies on Dairy and Acne
Several research have investigated the relationship between dairy and acne.
- A 2018 assessment of 14 studies published in the journal Nutrients discovered that people who drank milk, particularly skim milk, were more likely to develop acne than those who did not.
- Another study published in The American Journal of Clinical Nutrition discovered that teenage boys who drank skim milk were 44% more likely to develop acne than those who did not drink milk.
- A study published in the Journal of the Academy of Nutrition and Dietetics found that persons who consumed more dairy were more likely to develop moderate to severe acne.
While these studies indicate a link between dairy and acne, it is crucial to emphasize that not everyone who consumes dairy will get outbreaks. Genetics, nutrition, and skincare routines all have a part.
Should you avoid dairy for clearer skin?
If you feel dairy is causing your acne, consider eliminating it from your diet for at least four to six weeks and notice any changes in your skin. Keep a food log to monitor your diet and outbreaks. If your acne improves after eliminating dairy, you may want to permanently reduce your intake. If you do not want to totally eliminate dairy, consider the following alternatives:
- Non-dairy milks include almond, oat, coconut, and soy milk
- Dairy-free yogurt made with coconut, almonds, or cashews
- Nutritional yeast: An excellent substitute for cheese flavour
- Dairy-free butter is made from avocado or plant-based oils
Other Dietary Adjustments for Clear Skin
In addition to lowering dairy consumption, consider introducing skin-friendly items into your diet:
- Consume healthy fats like avocados, nuts, and olive oil to hydrate skin.
- Consume antioxidant-rich foods like berries, leafy greens, and green tea to battle inflammation.
- Consume zinc-rich foods like pumpkin seeds, lentils, and chickpeas to regulate oil production.
- Stay hydrated to flush out toxins.
Conclusion
While dairy is not the primary cause of acne, it can exacerbate outbreaks in certain people by raising hormones, insulin levels, and inflammation. If you have acne, consider trying a dairy-free diet to see if it helps your skin. Everyone’s body reacts differently, so listen to your skin and alter your diet accordingly.