How can I reduce my acne and bloating with my diet

Sanika

1 year ago

How can I reduce my acne and bloating with my diet

Fibre Intake Nutrition Digestive issues Food Lifestyle Physical activity

Happy Tummy Expert

1 year ago

Dear Sanika, Thank you for the question.

Acne is a skin problem that can cause several types of bumps to form on the surface of the skin. These bumps can form anywhere on the body but are most common on the face, neck, back, shoulders. Various factors that contribute to acne are genetic, hormonal imbalances, inflammation due to food or drug sensitivity, stress and environmental influences.

Healthy skin reflects overall good health that requires, Dietary modifications, regular physical activity, stress management and adequate sleep along with proper hydration.

Here are a few tips for good skin

Omega-3 fatty acids have been shown to decrease sebum production and follicular occlusion & reduces inflammatory acne lesions. Some of the most common sources of omega 3 are Fish, nuts & seeds etc.
Micronutrients like Vitamin A & C help to build and maintain healthy skin by reducing the sebum production. The best dietary sources include Orange-yellow fruits and vegetables, dark green leafy vegetables, citrus fruits like berries, oranges, lemons, kiwi etc.
Vitamin B6 and Zinc Found in meat, fish, poultry, whole grains, beans, lentils, nuts and seeds may help in reducing acne by regulating hormones implicated in the development of acne.

Here are few guidelines that can be considered-

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.

- Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.

-Begin your day with a well-balanced breakfast as it is an important meal of the day.

-Avoid skipping meals. Also, try to avoid fasting and feasting too often.

- Consume small frequent meals, with healthy snacking options.

-Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.

-Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.

-Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.

-Have your last meal at least 2-3 hours before sleep time.

-Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated

-Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.

-Try and follow a good sleep regimen in terms of both quantity and Quality.

As for Bloating, Acidity, heart burn, Gastritis, Abdominal discomfort can be a symptom of gastrointestinal digestive issues such as indigestion, constipation, IBS, intolerances etc., and/or due to an underlying health condition which may require medical attention.

Certain food intolerances can cause bloating after consuming specific foods. In lactose intolerance it is seen after consuming milk and milk products like cheese, paneer etc. And in gluten intolerance it is seen after consuming, wheat, rye, barley etc. For further diagnosis and assistance kindly contact your specialized health care professional.

Here are a few tips to help manage acidity

Do not skip your meals, have small frequent meals at regular intervals.
Avoid large, heavy meals,
Food should be eaten slowly and chewed well as fast eating provokes gastric feeding reflex.
Avoid lying down immediately after your meal consumption
Have a gap of minimum 2-3 hours between bedtime and your last meal
Try to limit the foods like caffeine, spices, raw onions etc.

Some of the guidelines to be considered general digestive health are as follows:

Eat a well-balanced diet including minimum 5 serving of vegetables and 1 serving of fruit in a day as they are good sources of fiber and essential nutrients such as vitamin A, Vitamin B, iron, zinc etc.
Include prebiotics such as banana, soyabean, garlic etc., good sources of probiotics like yogurt, buttermilk etc., to maintain a healthy gut.
Practice portion guidance.
Deep fried foods to be restricted. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Drink at least 8 glasses of water per day
Engage in physical activity for a minimum of 30-45 minutes for at least 5 days a week.
Try to follow a good sleep regimen in terms of both quantity and quality.