Here are 20 skincare measures and dietary habits that can help improve your skin:
- Reduce consumption of sweets and avoid sugary drinks, including cold beverages and fruit juices. During the days leading up to your menstrual cycle when you may have increased cravings, opt for more staple foods, fruits, and protein instead of consuming sweets, as they can worsen acne.
- Minimize the use of frying and grilling methods and instead focus on cooking techniques like stewing, boiling, and stir-frying at lower heat levels.
- Cook with fresh oil and reduce the consumption of take-out stir-fried dishes, as restaurants often use recycled oil that contains pro-inflammatory substances.
- Consume an adequate amount of fresh vegetables. Aim for at least 500 grams per day, assuming your digestive system can handle it.
- Replace one-third to half of your white rice or white flour intake with whole grains and legumes, provided that your digestive system allows it.
- If you used to consume a lot of meat, try reducing your meat intake by half and substitute with non-fried fish and soy products.
- If you must consume fried meat or fish, remove the batter or bread crumbs coating.
- Avoid excessive consumption of nut oils and seeds. Opt for fresh, unflavored products and consume them in moderation, preferably in the morning.
- Some individuals may experience acne breakouts in response to chocolate and cocoa. If that's the case for you, consider eliminating them from your diet.
- When drinking coffee or black tea, avoid adding sugar and creamer. Quit consuming sweetened milk tea.
- If you used to consume a significant amount of dairy products, temporarily avoid cow's milk and powdered milk. Instead, try unsweetened yogurt. If that doesn't work, switch to unsweetened soy milk. Plant-based milk substitutes often contain added sugar or have been hydrolyzed with enzymes, resulting in sugar production. Be sure to carefully check the ingredient and composition lists.
- For individuals who are overweight or obese, weight loss is recommended. However, avoid overly restrictive diets to prevent rebound weight gain.
- If you have excessive body fat or weak muscles, incorporate exercise into your routine to build muscle and reduce fat.
- Maintain a healthy digestive system and ensure smooth stomach and intestinal function.
- If you feel that your digestion is not optimal, consider undergoing food intolerance and food allergy tests at a tertiary hospital's allergy department to identify potentially problematic foods.
- Consult a nutritionist to assess whether you have any vitamin deficiencies. If necessary, consider appropriate supplementation, especially for B-complex vitamins.
- Establish a regular sleep schedule and improve sleep quality. Spend the hour before bedtime going for a walk or practicing yoga rather than using electronic devices.
- Relax and relieve stress.
- Avoid self-administering medication. Consult a dermatologist and pharmacist before use to understand potential acne-inducing reactions.
- Seek advice from a dermatologist or beauty expert regarding suitable skincare products.
