다이어트가 정말 여드름에 영향을 미칩니까? 우리는 증거를 봅니다.

'여드름 악화' 때문에 초콜릿을 끊거나 좋아하는 간식을 먹지 말라는 말을 들은 적이 있습니까? 인터넷에는 피부를 개선한다고 주장하지만 신화에 불과한 항여드름 다이어트에 대한 기사가 가득합니다.

다이어트와 여드름의 관계는 수십 년 동안 논의되어 왔습니다. 오늘날에도 식단을 바꾸는 것이 여드름을 관리하는 좋은 방법이라는 데에는 공감대가 없습니다.

그렇지만 특정 음식이 여드름과 치료에 역할을 할 수 있다는 증거가 있습니다1.

과학은 무엇을 말합니까?

최근의 체계적인 검토에서 연구자들은 2009년부터 2020년까지 발표된 11건의 중재적 임상 시험과 42건의 관찰 연구를 조사했습니다. 결과에 따르면 고혈당 식품, 특정 유제품, 패스트푸드 및 초콜릿은 여드름을 촉진할 수 있는 반면 과일, 야채와 지방산은 여드름을 예방할 수 있습니다.2.

참가자 24,452명을 대상으로 한 또 다른 연구에서도 현재 여드름이 있을 가능성과 우유, 지방 및 설탕 제품 섭취 사이의 상관관계가 있음을 발견했습니다. 여드름이 없는 사람들에 비해 현재 여드름이 있는 사람들은 고지방 및 고당 식품을 많이 섭취하는 식단을 섭취할 가능성이 54% 더 높았습니다3.

우리 식단에서 여드름을 유발하는 두 가지 가장 큰 원인이 될 수 있는 고혈당 식품과 우유에 대한 연구를 자세히 살펴보겠습니다.

고혈당 식품

흰 빵과 흰 쌀에서 감자 칩과 단 음료에 이르기까지 고혈당 식품은 혈당을 빠르게 상승시킵니다. 상상할 수 있듯이, 이것들은 우리 중 많은 사람들이 즐겨 먹는 흔한 음식입니다. 밀크쉐이크가 맛있다는 뜻입니다!

문제는 연구에 따르면 저혈당 식단이 우리의 여드름을 줄일 수 있다는 것입니다4. 저혈당 식품에는 신선한 야채, 일부 과일 및 콩이 포함됩니다. 예를 들어, 체중 감량을 위해 저혈당 식이요법을 시행한 2,258명의 환자를 대상으로 한 미국 연구에서는 식이요법이 여드름도 감소시키는 것으로 나타났습니다. 환자의 87%는 여드름이 덜하다고 말했고 91%는 여드름 치료제가 덜 필요하다고 말했습니다5.

저혈당 식이 요법이 혈당 급증을 멈추기 때문에 여드름을 줄일 수 있습니다. 이 스파이크는 염증을 일으키고 피지 생성을 증가시킬 수 있으며, 둘 다 여드름을 유발할 수 있습니다.4.

우유

일부 연구에서는 우유를 마시는 것이 더 많은(더 심각한) 여드름과 관련될 수 있다고 제안합니다4. 말레이시아 연구에서 88명의 환자에게 3일 동안 음식 일기를 작성하도록 요청했습니다. 여드름이 있는 환자는 여드름이 없는 환자보다 우유와 고혈당 식품을 더 많이 섭취하는 것으로 나타났습니다6. 이에 대한 가능한 설명은 우유의 일부 호르몬이 몸 전체에 염증을 일으켜 모공을 막고 여드름을 유발한다는 것입니다.4.

마찬가지로, 2019년 연구에서는 여드름 발생과 전유, 저지방 및 탈지유를 포함한 우유 섭취 사이에 긍정적인 관계가 있음을 밝혔습니다. 그러나 여드름 발생과 요구르트 및 치즈 섭취 사이에는 유의한 연관성이 발견되지 않았습니다7. 이는 우유가 여드름 발병 위험을 증가시킬 수 있지만 우유로 만든 제품은 그렇지 않을 수 있음을 시사합니다.

그럼 무엇을 먹어야 할까요?

특정 식품이 여드름을 유발하거나 악화시킬 수 있는지 여부를 확인하기 위해서는 더 많은 연구가 필요하지만, 식단 변경으로 피부가 도움이 되는지 확인하려면 일주일 동안 시도해 볼 수 있습니다.

전곡, 야채, 베리, 견과류, 씨앗, 껍질이 있는 과일(예: 배, 사과)과 같은 저혈당 식품을 더 많이 섭취

우유 및 설탕, 패스트리, 청량 음료, 흰 빵, 흰 감자, 흰 쌀과 같은 고혈당 식품을 제한

주말에 여드름에 변화가 있는지 확인하십시오.

하지만 다이어트의 핵심은 절제입니다. 컨설턴트 피부과 의사인 Anjali Mahto 박사는 다음과 같이 말했습니다. 유전학.”8

좋은 영양이 피부(및 전반적인 건강)에 중요하지만, 가끔씩 좋아하는 음식을 즐기는 것을 두려워하지 마십시오.

여드름 퇴치를 위해서는 식이요법 이상의 변화가 필요합니다

다이어트 변화가 여드름 개선에 도움이 될 수 있지만 깨끗한 피부를 유지하고 유지하는 데는 그 이상이 필요합니다. 여기에는 스트레스 관리와 숙면, 여드름 피부 관리에 이르기까지 모든 분야에서 보다 건강한 생활 방식을 선도하는 것이 포함됩니다.

클리어리 베이직스는 여드름 피부와 민감한 피부를 위한 스킨케어 라인입니다. 이는 당사의 모든 제형이 취약한 피부를 관리하기에 충분히 순하지만 막힌 모공을 청소하고 향후 여드름을 예방하기에 충분히 효과적임을 의미합니다. 여기에서 쇼핑하세요.

[wcps 삽입, 제품 핸들:클리어아웃,

여드름 관련 질문이 있으십니까?

도와드리겠습니다! 메신저 채팅 또는 Instagram DM(@clearlybasics)을 통해 저희에게 연락하십시오.

참고문헌

  1. Hilary Baldwin et al., 2020: 다이어트가 여드름에 미치는 영향 및 치료에 대한 반응
  1. Federica Dall'Oglio MD, PhD et al., 2021: 식이 요법과 여드름: 2009년부터 2020년까지의 증거 검토
  1. Laetitia Penso et al., 2020: 성인 여드름과 식이 행동의 연관성: NutriNet-Santé 전향적 코호트 연구 결과
  1. 미국 피부과 학회: 올바른 식단으로 여드름을 없앨 수 있습니까?
  1. Panta Rouhani et al., 2009: South Beach의 인기 있는 저혈당 식단으로 여드름 개선
  1. Noor Hasnani Ismail et al., 2012: 고혈당 부하 식단, 우유 및 아이스크림 소비는 말레이시아 젊은 성인의 심상성 여드름과 관련이 있습니다. 사례 대조 연구
  1. Mohadeseh Aghasi et al., 2019: 유제품 섭취와 여드름 발생: 관찰 연구의 메타 분석
  1. 안잘리 마토 박사 2018: 피부 상태와 섭식 장애 사이의 위험한 연결

면책 조항: 이 기사는 개인적인 의학적 조언으로 해석되어서는 안 됩니다. 의료에 관한 사항은 피부과 전문의와 상담하시기 바랍니다.

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I struggled with lots of painful cystic acne so tried the clear out product. Found by the end of the first bottle a lot of the smaller spots were not coming back and the more painful larger ones were coming back less inflamed. I was happy with the results from the first bottle so I ordered another, this is halfway through the second bottle and can see most of the acne on my cheeks has gone! I still get cystic acne in the T area but it is much less painful than before. Definitely recommend, but takes time to see real results.

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I started using clearly basics at the beginning of the year. I have struggled with acne most of my adult life and when I saw a video from a customer on instagram, everything she described is exactly what I had done…had hormonal acne on chin and jaw line in particular. I had been to the doctor, was referred to a dermatologist and had been on medication, tried all sorts of creams and gels with no success.

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