Studies have been done which seems to indicate a correlation between dairy intake and exacerbation of acne. Reduce or eliminate dairy from your diet for a few weeks - its worth a try to see what effect it has on your acne.
Why would dairy worsen acne?
Factors that are thought to contribute are;
- Hormones - non-organic milk comes from cows that have had their milk production increased with injections of artificial hormones. You’re drinking these hormones which can contribute to acne. Even with organic milk, clients of mine have found that cow’s milk is hard to digest.
- Allergies - Your immune system may react to certain proteins found in cow’s milk (not the same as lactose intolerant, that is reaction to milk sugars). The reaction can occur even 72 hours after consuming dairy.
Worried about calcium intake?
Some of my clients are concerned about skipping dairy as they rely on it for calcium. The recommended daily intake for calcium is 1000mg (1200mg for women over 50). There are plenty of non-dairy sources of calcium.
Dark leafy greens contain lots of calcium. Try chard, broccoli, collard greens, kale, and Chinese greens. Like spinach? You must cook it to access the calcium! One cup of cooked spinach has 245mg of calcium, almost equal to one cup of milk. also try almonds, Brazil nuts, sesame seeds and sardines.
Here are the stats on some calcium rich foods;
- White Beans: 191 mg in 1 cup canned Creamy and light, these legumes are a great source of calcium and iron . Add them to a pasta dish with veggies, or make your own hummus with white beans.
- Canned Salmon: 232 mg in ½ can with bones (which provides the calcium!) The canning process softens the bones so they easily break apart and are unnoticeable when mixed in with the rest of the can’s contents.
- Sardines: 321 mg in about 7 sardines fillets They also provide a hefty dose of omega 3’s and vitamin D. Try adding them to a Greek salad.
- Dried Figs: 107 mg in 8 whole dried figs. Chop them to put in morning cereal.
- Bok Choy: 74 mg in 1 cup. Stir-fry bok choy with garlic and olive oil for a perfect side dish.
- Blackstrap Molasses: 172 mg in 1 tablespoon. Drizzle some on pancakes, or use it to make brown sugar.
- Kale: 188 mg in 2 cups raw (chopped). Drizzle with olive oil and massage. Add fruit and other beg to make a lovely salad. Try radish and apricots; tomato and black eyed peas.
- Black-eyed Peas: 185 mg in 1/2 cup canned. Goes great with collards!
- Almonds: 72 mg in ¼ cup dry roasted (about 20 nuts). They also contain potassium, vitamin E, and iron. Sprinkle on a salad or make your own almond butter.
- Oranges: 65 mg in 1 medium fruit 11. Turnip Greens: 197 mg in 1 cup cooked (chopped). Sautee them as a side dish
- Sesame Seeds: 88 mg in 1 tablespoon. Use their nutty crunch in a salad, or add to sautéed spinach or turnip greens.
- Seaweed: 126 mg in about 1 cup raw. Seaweed is full of calcium, fiber, and iodine, which helps balance your thyroid. Try miso soup or use as a salad with red peppers, sesame oil and rice vinegar.
Note about vitamin D and calcium:
Remember to pair Vitamin D with non-dairy sources of calcium so it absorbs properly. Your Vitamin D is also available from the sun. Just 10 minutes on arms or legs during non-peak hours (peak hours are 10am - 3pm) will do the trick.
Proper diet, along with a skin care routine designed for your particular type of acne, will help you control acne. I’m always here to help - call 917. 596. 9535 or email me at email@example.com
Tips for Calm Living
Health and beauty through massage and organic skincare