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A question asked by many ‘why do I have adult acne?’ While there are many driving factors behind acne including gut health, stress, diet, hormone levels and environmental toxins, acne is a sign of a deeper issue and quite commonly, this issue stems from an imbalance in blood sugar and insulin levels.
Too much or too little insulin can cause a wide array of issues in the body with acne being one of the most commonly experienced in females.
Are you skipping breakfast? Having coffee on an empty stomach? Highly stressed all the time? Dealing with hormonal issues? All of these cause absolute chaos to the intricate balance of your insulin and blood sugar levels throughout the day.
But first, what is insulin?
Insulin is a hormone made by your pancreas. Its main role is to escort the sugar which came from your food out of the bloodstream and into the cells where it can be used for energy or stored for later use. Under normal conditions, insulin rises briefly after eating and will then fall back to level again once the food has been used for energy or stored for later.
How does insulin contribute to acne?
A constant rise in insulin levels triggers the production of androgen hormones (a group of sex hormones including testosterone) and increases insulin-like growth factor 1 (IGF-1) in the body. When your body notices a rise in androgens as well as IGF-1 it reacts by producing sebum oil leading to clogged pores and the dreaded acne.
When too much sugar is consumed over an extended period of time, your pancreas has to go into ‘fix it mode’ to produce enough insulin to restore your blood sugar levels. Over time, your body becomes tired and less responsive to the increased levels of insulin being pumped in response to excess sugar consumption. This causes a condition called insulin resistance which can trigger androgen production and inflammation (meaning, hello cystic acne!)
Blood sugar and insulin levels aren’t just about consuming sugary foods. Skipping meals, having coffee on an empty stomach and high-stress levels can all cause chaos for the intricate balance of blood glucose throughout the day.
The key takeaway- sugar causes a spike in insulin, triggering inflammation & the release of androgens. Inflammation + excess hormones = the two main root causes of acne.
How to support balanced insulin levels?
- Don’t skip breakfast! Skipping breakfast only increases your blood sugar levels throughout the day. Focus on a protein-rich breakfast with healthy fats such as an omelette with avocado.
- Have balanced meals throughout the day with complex carbohydrates, fibre, protein and healthy fats to reduce the roller coaster of blood sugar levels throughout the day
- Increase protein in your diet. Protein works to keep you satiated and reduce sugar cravings. High-protein foods to include in your diet are eggs, meats, beans and nuts
- Avoid high-sugar and processed foods such as lollies, pastries, cakes, chocolate, fruit juices etc
- Focus on stress reduction techniques and avoid having coffee on an empty stomach to reduce the production of cortisol
- Adding vinegar to meals is an easy way to slow the absorption of sugars and control your blood sugar levels
How do I test my insulin levels?
Get in touch with your qualified health practitioner who will be able to assist you.
If you are looking to improve your skin health, book an initial consultation with me.