Importance of High Fiber Diet: Soluble Vs Insoluble Fiber and Foods

Complex carbohydrates are the best sources of dietary fiber. More and more research on diabetes, cardiac disease and cancer indicates that it is very vital that high fiber foods should be a major part of the diet.

What Is Dietary Fiber?
The term dietary fiber refers to the components of the plant cell wall as well as the indigestible residues. By and large, most plant cell walls comprise of 35 % insoluble fiber, 45 % soluble fiber, 15 % lignans, 3 % proteins and 2 % ash. Dietary Fiber is found only in plant based foods and hence an integral part of a vegetarian diet.

What Is Insoluble Fiber?
Cellulose is the most important component of insoluble fiber. it is insoluble I water, but has the capacity to bind water; and this accounts for its ability to regularize bowel movements and cleanse the colon.
Cellulose cannot be digested by humans, but, it is partially digested by the microbes in the gut. This natural fermentation in the colon causes degradation of 50 % of the cellulose and generates short chain fatty acids that support the intestinal cells.

What Is Soluble Fiber?
The greater part of fibers in most plant cell walls are water soluble elements. Hemicelluloses, pectin, mucilages, gums, and algal polysaccharides make up this class of fibers. It is the soluble fiber that exerts maximum beneficial effects.

High Fiber Foods

Legumes are loaded with
Dietary Fiber

The following foods are packed with dietary fiber. Make sure you include them in the daily menu:

• Wheat bran
• Oat bran
• Psyllium seeds
• Marshmallow root
• Legumes
• Apple
• Citrus rind
• Seaweeds



Whole Grains are a
good Source of Fiber

• Cabbage

Practically all fruits and vegetables supply substantial amounts of dietary fiber, however, these are excellent sources and 1 serving of any one of these must be had daily.

High Fibred Diet and Its Significance 

• The primary benefit of including plenty of fiber in the diet is achieving good bowel movement. Fiber increases fecal weight and size and helps in their quick expulsion. This makes it beneficial in the management of constipation and Irritable Bowel Disease
• Fiber helps chelate out heavy metals and noxious wastes and beneficial in treating indigestion effectively.
• Helps regulate serum glucose levels.
• It binds cholesterol and helps manage optimal lipid profile levels.
• Increases satiety and facilitates weight loss

 Fiber Supplements 

There are a host of fiber supplements available in the market; thus, it is important to choose the right supplement wisely. Fiber supplements are available in the form of powder, capsules and tablets. It is important to bear in mind that suddenly adding large amounts of fiber to the diet may lead to flatulence, abdominal bloating and gassy stomach, diarrhea, cramping and constipation. Hence moderate your daily fiber intake.
It is imperative that you drink 3 to 3 and ½ liters per day, when taking fiber supplements, so as to avoid the unfavorable side effects.
Experts say, it is always prudent to have natural sources of fiber, rather than opting for artificial supplements. 

Home Remedies for Diarrhea: Diarrhea Diet to Manage Symptoms Naturally

Diarrhea, one of the most common gastro-intestinal ailments is associated with a variety of causes. By and large, diarrhea is a self limiting symptom, however in some cases it may lead to severe dehydration. Treatment regimen focuses on preventing dehydration and restoring the bulk of the stools. Here are some home remedies and diet tips that can help in the management of diarrhea successfully.

What is Diarrhea? Diarrhea Causes and Symptoms

Red Wine is Beneficial
in Diarrhea Management

Diarrhea is a natural way in which the body tries to flush out harmful toxins accumulated in the gastro-intestinal system. Diarrhea is primarily caused due to inflammation and irritation of the mucosal lining of the intestine. There are several factors that can result in intestinal inflammation,

• Bacterial or parasitic infections: The most common cause of diarrhea, bacterial infections by E. Coli and Salmonella can result in diarrhea. Travelers Diarrhea caused due to contaminated food and water is a common cause of diarrhea among tourists
• Consuming raw foods in higher proportion than usually acceptable by the body can also lead to diarrhea. Excessive consumption of fruits, especially citrus fruits like lemon and oranges can cause diarrhea. Excessive consumption of food sweeteners can also lead to diarrhea
• High dosage of Vitamin C supplements or Magnesium Supplements can also result in diarrhea. In such event it is recommended to immediately reduce the dosage
• Higher generation antibiotics also tend to destroy the ‘ friendly bacteria’ in the intestine and can result in diarrhea.In most cases diarrhea stops after the antibiotics are stopped
• Diarrhea is also a symptom of irritable bowel disease, Crohn’s Disease, Gluten Intolerance syndrome, Colitis, etc

Diarrhea is often associated with symptoms like frequent loose and watery stools, abdominal cramp, gassy stomach with abdominal distension. In cases associated with infection, symptoms like nausea and fever may also be observed.

 Home Remedies for Diarrhea Treatment: Natural Cures for Diarrhea

• Carob powder is considered to be one of the oldest remedies for the management of diarrhea. Consuming one teaspoon of mixed carob powder with grated apples, about three times a day is considered to be beneficial
• Some research studies have found that wine can help combat diarrhea. Both white and red wine can be more effective than over the counter anti diarrheal products and can get rid of bacterial infections caused due to Salmonella and E coli
• Some research studies have shown that Mango is beneficial in the management of traveler’s diarrhea.
• Yoghurt and Brewer’s Yeast are considered beneficial in management of diarrheal disorders. Both these foods contain Acidophilus, which helps restore adequate levels of healthy bacteria in the intestine, which can be beneficial in the management of diarrhea



Raspberry Leaves are beneficial
in Treatment of Diarrhea

• In some cases, Psyllium is recommended. Though more frequently recommended for the management of constipation, psyllium can absorb extra fluids from the intestine and also help reduce the frequency of the stools.
• Tea made of blackberry leaves or Raspberry leaves is also beneficial. These teas contain tannins, which are chemicals that bind with the mucous membrane of the intestine and absorb excess fluids. Further, they can also replenish fluid loss and prevent dehydration

Diarrhea Diet : Foods for Diarrhea 

• Remain well hydrated at all times. Dry lips, sunken eyes and persistent thirst are signals of dehydration. Ensure that you add a pinch of salt and a few drops of freshly squeezed lemon to a glass of water. This helps restore electrolyte balance.
• During an episode of diarrhea consume only soft and easily digestable foods. Boiled Vegetables, fresh fruit juices, etc are recommended during diarrhea.
• Avoid milk, citrus fruits and high fibre diet for a few days after diarrhea. Instead eat bland food comprising of bananas and rice
• When travelling avoid eating raw food. Only consume cooked food. Avoid ice cubes and prefer only bottled water.
• Wash vegetables and fruits thoroughly before consuming. Maintain utmost hygiene while preparing food to reduce the risk of food poisoning or infections. 

Get Healthy and Luxuriant Hair: Foods, Vitamins and Health Tips for Hair Growth

We all face hair problems: hair fall, balding, dandruff, hair breakage and premature graying. Sun damage, poor dietary pattern and inadequate hair care play havoc with your hair and scalp. However, some simple measures contribute to healthy and gorgeous hair.

Hair Foods help

manage hair fall

Understanding Healthy Hair: Causes of Hair Problem

Hair is a non living tissue; and is made up of keratin. Hair requires a bountiful supply of nutrients to nourish the hair follicles in the scalp. Usually, hair grows about 1 centimeter in a month. Also, remember that it is quite normal to lose up to 100 hairs per day.

Problems arise when the hair growth decreases, hair becomes brittles, the hair turns dry and dandruff sets in. poor diet, hormone changes and stress trigger hair loss and all the associated problems namely hair loss. Thus, following a healthy diet and incorporating certain supplements help your hair grow stringer and healthier.

Alfalfa Seeds are beneficial

for Hair

How to Get Healthy Hair? Simple Tips for Hair Growth 

• First and foremost eat sensibly. Make sure that you have a balanced diet for hair growth. Don’t attempt fad diets; they deprive you of all the essential nutrients.


• Use a mild shampoo and conditioner. Keep your scalp clean. Clogged pores and an accumulation of dirt, triggers infection and dandruff.


• Massage your scalp once a week. Massaging stimulates hair follicles, especially those that are dormant. This encourages blood flow to the scalp and hair roots; thus supplying an abundant amount of vitamins and minerals.


• Avoid harsh chemicals and steer clear off all hair treatments. High heat from curling irons and blow dryers damage the hair too.


• Use home made hair packs made of : avocado, wine, papaya, etc.

 Foods for Healthy Hair: Dietary Recommendations for Long Hair 

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  Flax seeds: flax seeds are packed with omega 3 fatty acids. Omega 3 fatty acids make the hair soft, healthy-looking and glossy. Without enough omega 3 fatty acids in your body, the hair becomes dull and lifeless. Flax seeds also treat itching of the scalp and dandruff successfully. Have 3 spoons of roasted flax seeds daily.

  
  
  
  


• 
  

  
  Alfalfa: alfalfa juice or sprouts are the most excellent hair foods. They are loaded with the most essential vitamins and minerals that encourage hair growth. Make sure that you have a bowl of sprouts or a glass of juice everyday.

  
  
  
  


• 
  Soy: soy provides the body with the best quality of protein. Protein is vital for healthy and dense hair. Proteins check hair loss, prevent premature graying and foster healthy hair.
  
  

 Vitamins for Hair: Vitamins to Promote Hair Growth

 Your hair is very sensitive to vitamin and mineral imbalances. A lack of a particular vitamin, particularly over a long period of time can result in extreme hair loss. When you start vitamin supplements, begin with a dose every day for a period of 2 months. Thereafter start tapering the dose and incorporate those foods that supply that particular nutrient in plenty. It is always advisable to consult your health care provider. 

• 
  

  
  Vitamin A: vitamin A is very crucial for healthy hair. An insufficiency of the vitamin in the diet makes the hair look dry and dull. That should be your first warning sign of a deficiency. Protracted deficiency causes hair thinning and consequent hair loss. Supplementation will put a stopper to hair fall and impart a wonderful, healthy sheen to the hair.

  
  
  
  


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  Vitamin B complex: vitamin B strengthens the hair, conditions the scalp and checks hair loss as well. 
  
  


• 
  

  
  Biotin: biotin is equally effective in the maintenance of healthy hair. It restores lost hair, improves the texture and appearance of hair and promotes hair growth.

  
  
  
  

Tips to Quit Smoking Naturally: Supplements and Natural Remedies to Quit Smoking

It is never too late to quit smoking; however, addiction to tobacco is quite a difficult habit to overcome. Diet and natural supplements can boost your chances of success by helping you deal with the craving and reducing the anxiety that usually accompanies the giving up of smoking.

Quit Smoking Today

Reasons to Quit Smoking: Why should you Quit Smoking?

Smoking is a habit that has serious health consequences. Within minutes of lighting the cigarette, the blood pressure and pulse rate shoot and the level of oxygen in the body drops significantly.

Several months of smoking causes chronic coughing, recurring bronchitis, asthma and pneumonia, sinus congestion, breathlessness and gasping, fatigue, and lethargy. Hoarseness, bad breath and yellowing of the teeth are common characteristics as well.

Long term smoking leads to impotence, premature ageing, appearance of wrinkles, balding, irreversible lung diseases, cancer, cardiovascular disorders and stroke.

What Happens When You Quit Smoking?: Nicotine Withdrawal Symptoms

When one quits smoking, during the initial phase he will experience a few withdrawal symptoms such as: anxiety, extreme craving for tobacco, depression, nervousness and irritability. Compulsive eating is seen too. Drowsiness, constipation and headaches are accompanying features that are seen when one gives up smoking.

How Supplements Can Help Quit Smoking: Quit Smoking Naturally

Supplements play a vital role when one is trying to quit smoking. Supplements soothe frayed and frazzled nerves and fight off intense craving for tobacco.

Supplements when used during the first few months when one is trying to quit can be of immense help during the difficult time. Used along side other stop-smoking aids like nicotine patches or gums, supplements are decidedly beneficial.

How to Quit Smoking Naturally: Natural Remedies to Quit Smoking

Once you have made a resolve to stop smoking, you must stick to it. You may either stop smoking altogether, or gradually taper off the number of cigarettes you smoke per day. The following nutrients will help manage the symptoms of withdrawal successfully:

• Vitamin B: the amount of vitamin B in the body tends to get depleted in smokers. Thus, supplementing the diet with a vitamin B pill is essential. Vitamin B complex promotes healthy nerves and helps decrease anxiety and stress levels appreciably. Choose a pill that has all the components of vitamin B. 



Oats help quit Smoking

• Vitamin C: vitamin C is a powerful anti oxidant. It mops up all the free radicals generated by the cigarette smoke and thus reduces oxidative damage to the cells of the body. It eases ravings and reduces the intensity of the withdrawal symptoms.
• Oats: oats or an extract of Avena Sativa is an excellent remedy for smoking. Avena sativa is a wonderful nervine or nerve tonic; it diminishes the craving for tobacco notably and makes your defense mechanism strong.

Tips to Quit Smoking: Ways to Quit Smoking

Consider nicotine gums and nicotine patches. Acupuncture treatment has been proved useful in quitting smoking. Using electronic cigarette like smoketip have also been found to be beneficial.  Hypnosis has been recommended time and again. It helps strengthen your resolve and manages the cravings for tobacco well. Exercise daily to cut down stress levels. A brisk walk helps overcome intense cravings. Eat well and make sure you incorporate ‘mood foods’ in the menu: bananas, spinach, brown bread and eggs.

Weight Management with Coenzyme Q10: Side Effects of Coenzyme for Rapid Weight Loss

Coenzyme Q10 has been touted as the wonder supplement that is extremely effective in weight loss and weight management. Alongside it provides the body with a burst of energy and pumps up stamina and endurance power.

Ideal Body Weight boosts
self confidence

What is Coenzyme Q10?

Coenzyme Q10 is synthesized by our body and belongs to a group of compounds known as the quinones. It is found in abundance in oils and nuts. Experts around the world state that this nutrient is very vital for the optimal functioning of the body.

What Does Coenzyme Q10 Do? How Does Coenzyme Promote Rapid Weight Loss?
Coenzyme Q10 acts like a catalyst for metabolism; consequently, food gets broken down in to packets of energy that your body can use. Coenzyme Q10 acts in conjunct with enzymes; thus it is called a co-enzyme, it accelerates the important processes of metabolism. As a result once your metabolic activity and rate gets boosted, you burn more calories and accordingly lose superfluous and unwanted weight.

Coenzyme also helps manage cardiovascular diseases, prevents cancer and slows the progression of Alzheimer’s and Parkinson’s disease.

Coenzyme Q 10 helps
in Weight Management

How to Take Coenzyme Q10 for Weight Management?
Experts recommend 50mg twice daily. Higher doses are advocated in cases of chronic ailments such as: cardiac diseases, Alzheimer’s, etc. take the supplement along with your meals to enhance its absorption. It could take about 2 months for results to become evident.

Also, it is very essential to remember that you must follow a wholesome and healthy diet, a regular exercise regimen and a consistent lifestyle pattern.

Are There Any Side Effects of Coenzyme Q10?

Commonly seen side effects of the supplementation of coenzyme Q10 are: nausea, loss of appetite, diarrhea and stomach upset. It is always advisable to consult your doctor before staring any supplementation.

Treating Prostate Enlargement with Pumpkin Seeds Naturally: Diet to Prevent Prostate Disorders

Prostate Enlargement is a common problem experienced by males above the age of fifty years. Prostate Enlargement and prostate problems tend to increase with increasing age with about 90% of adult males above the age of 80 years suffering from prostate problems. Estimates suggest that globally approximately 115 million men complained of symptoms of varying intensity indicative of Prostate Enlargement in 2006. Most conditions of Prostate Enlargement are benign, often referred to as BEP while Prostate cancer has a lower prevalence rate of about 0.2% among males above the age of fifty years.

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Endometriosis Symptoms: Supplements and Natural Home Remedies to Treat Endometriosis

A genetically linked disorder, the causes of endometriosis are not clearly known, however you are more likely to suffer from it if your mother or sister suffers from the disorder. Though the prevalence of endometriosis in general population is not known, studies have shown that its prevalence in infertile patients can range between 30% to 70%. A clear link between infertility and endometriosis is not very explicit, but endometriosis can impact fertility. Here are some natural supplements and home based natural remedies which have been found to treat the symptoms of the condition effectively. These home remedies are also linked with increase in fertility levels in females.

Endometriosis affects
multiple sites

What is Endometriosis?: Symptoms of Endometriosis
The fragments of the endometrium or the uterine lining migrate out of the uterus and embed in to other abdominal issues like uterine ligaments, ovaries or the peritoneum. Every month, estrogen makes the endometium thicken; accordingly, these migrated and embedded cells also expand. The uterine lining sloughs off as the menstrual period; however, these cells have no where to release the amassed blood, thus, causing cyst formation, adhesions or scarring.

Endometriosis is seen as:

• Severe menstrual cramps that reach their peak on the 2nd or 3rd day of the period.
• Heavy menstrual bleeding, with clots
• Nausea and vomiting just before the period.
• Pain during intercourse
• Diarrhea or constipation; pain while passing motion.
• Blood in stool or urine during period
• Infertility

 Endometriosis Natural Treatment: Supplements   

• Vitamin E: Vitamin E promotes healing of the tissues that are damaged by the cysts. It also prevents excessive scarring and balances the hormone production within the body. 500 I.U. everyday is the recommended dose.
• Vitamin C: vitamin C too encourages rapid healing. Doctors advocate 1000mg daily.
• Calcium and magnesium: calcium and magnesium fight painful cramps effectively. Take the supplements daily, 500 mg of calcium and 500 mg of magnesium; however, during the period, step up the dose to 2 times.

 Natural Remedies for Endometriosis: Home Remedies for Endometriosis

Chaste Tree can treat
Endometriosis

• Chaste tree: chaste tree is a very effective remedy for endometriosis. It corrects hormone imbalances successfully and manages the pain associated with endometriosis too. Chaste tree relaxes the uterus and also tackles nausea and vomiting related to the disorder.
• Flax seed oil: flax seeds supply the body with omega 3 fatty acids, very important to have a normal menstrual cycle. Flax seeds treat menstrual cramps and discomfort very well.
• Wild yam: wild yam relaxes the uterus and banishes excruciating menstrual cramps.
• Soy: soy and its products give your body phyto estrogens or plant estrogens. Phyto estrogens are potent enough to balance the estrogen level in the body and off set the effect of human estrogen on the symptoms of endometriosis. Soy is a wonder food that eases the menstrual pain, battles cramps, helps manage nausea and vomiting and boosts stamina as well.
• Evening primrose oil: decreases the inflammatory reaction by controlling the production and release of prostaglandins, which trigger crampy pains in the abdomen.

Causes and Symptoms of Psoriasis: Natural Remedies, Supplements and Treatment for Psoriasis

Psoriasis is a skin ailment that can be quite painful and disfiguring. It flares up and subsides in cycles. The condition can be effectively handled using home remedies, as well as herbal and nutritional supplements.

What is psoriasis?
Psoriasis is a non contagious chronic skin condition. It is characterized by inflamed, raised, red patches that are covered with silvery white scales. Common sites for the ailment are: elbows, knees, scalp, lower back, or buttocks.

Stress can lead
to Psoriasis

Psoriasis Causes
The disorder basically occurs when the cells of the skin replicate faster than normal. Normally, the skin cells originate deep down and come to the surface in 28 days. However, in areas that are afflicted by psoriasis, the process takes 8 days. Thus, the cells accumulate, and the skin turns red and inflamed.

Psoriasis afflicts both, men and women, and generally appears between 15 and 30 years. Heredity and genes plays a pivotal role in the development of psoriasis. Also, there are certain triggers such as: stress, skin trauma, cold temperature, sunburn, skin infections, throat infections, alcohol and abnormality in the metabolism of amino acids and proteins.

Psoriasis Symptoms
The manifesting features of psoriasis are:

• Patches of red and inflamed skin, having silver-white scales.
• Itching
• Nails become loose, discolored or pitted.
• Bleeding points where the scales fall off.
• Occasional pain
• Joint pain and swelling

 Psoriasis Natural Remedies: Psoriasis Home Remedies

Cabbage Leaves effective
in Psoriasis Treatment

• Flax seeds: Flax seeds supply the body with important essential fatty acids. Studies state that low levels of essential fatty acids, particularly; omega 3 fatty acids are seen in psoriasis patients. Roast a handful of the seeds and grind them in to a fine powder; consume 3 tablespoons daily.
• Cabbage: Cabbage leaves manage psoriasis effectively. Make a compress of the leaves and apply over the affected areas. Keep it on for 10 minutes, and then rinse. Follow this routine daily.
• Avocado oil and wheat germ oil: wheat germ and avocado supply vitamin E in liberal quantities. Blend wheat germ oil and avocado oil in equal quantities. Massage, 2 to 3 times daily in to the affected skin.

 Supplements and Natural Treatments for Psoriasis

•  Vitamin A: Vitamin A is very important for a healthy skin and maintaining normal skin structure. Psoriasis is decidedly responsive to vitamin A supplementation. Take 25000 I.U. of vitamin A for a month, thereafter, take 10000 daily for 2 months.
• Zinc: Zinc is a very vital mineral that helps in repair, and promotes skin healing. It has proved to be highly beneficial in the management of acne. Take 15 mg of zinc daily for one month.
• Vitamin E: vitamin E is a powerful anti oxidant; it prevents free radical damage and wards off flare ups of psoriasis. 

Understanding Osteoporosis: Causes, Symptoms, tests and Supplements to prevent fractures

As per the World Health Organization, osteoporosis is second to cardiovascular disease as a global healthcare problem. Medical studies have shown that women over the age of fifty years are at a similar risk of dying due to osteoporotic hip fracture as from breast cancer. As per a research published in the Journal of American Medical Association, osteoporosis is forecasted to result in a disease burden which would cost US $ 131.5 billion by 2050.

Osteoporosis and its causes

Osteoporosis is common
among the elderly

Osteoporosis is a progressive disorder which is associated with diminishing of mineral content of the bone which in turn results in structural weakness and making the bones prone to fracture. Osteoporosis contributes to two third of all causes of fracture in women and one forth of all causes of fracture in men, over the age of sixty years. Some of the causes of osteoporosis include,

•  In females, osteoporosis is attributed to fall in estrogen levels after menopause. Estrogen plays a crucial role in calcium absorption and uptake by the bones.
• A diet low in calcium or other essential minerals is also associated with osteoporosis
• Weight bearing exercise also increases the risk of developing osteoporosis
• Certain medications like steroids or anti convulsants used for the treatment of epilepsy can result in osteoporosis
• Other factors include being underweight, or having a family history of osteoporosis

 Osteoporosis Symptoms and tests

Few of the most common symptoms associated with osteoporosis include the following,

• Severe lower back pain or pain in the spine, feet or ribs points towards possibility of osteoporosis Compression fracture of the spine or fracture due to a fall are the first symptoms that are indicative of the condition.
• Prolonged osteoporosis may result in loss in height and subsequent development of a stooped posture
• Bone loss in jaws may result in loss of teeth and the need to use dentures or tooth implants

A simple X ray of the hip joint or a Dental X ray can reveal the signs of bone loss. Densitometry studies can also indicate the level of rarification of the bones and the demand of calcium.

 Supplements to Prevent Fractures

Calcium by large remains the main supplement which is essential for strengthening the bones and fighting osteoporosis. Ideally 600 mg of calcium supplement taken twice a day is considered beneficial. However there are a host of other nutrients and supplements that play a crucial role.

Sunlight is good source
of Vitamin D

• Vitamin D: As per research reports from Tufts University, Boston, 700 IU of Vitamin D along with 500 mg of calcium can bring down the risk of bone fracture by up to 50% in older men and women. Only 10% of calcium from our diet is absorbed and Vitamin D helps in absorption of calcium
• Trace minerals like boron and magnesium work towards ensuring that calcium remains in the bones and is not disintegrated are circulated into the blood stream. Manganese plays a crucial role in metabolizing other minerals and is essential for bone health.
• Vitamin C, improves the formation of collagen (which is a protein which strengths bone and connective tissue).
• Zinc and copper play a crucial role in mineral absorption as well. Copper supplements are required only if zinc is used for a period of more than a month. Other key nutrients include Vitamin B6, silicon and folic acid

Acne Diet to Get Rid of Pimples: Supplements to Manage Acne Cysts Naturally

Acne or Pimples is the most common skin disorder, which can be treated promptly with an appropriate diet. As per a study conducted in Australia's Melbourne University Hospital, a solid correlation between diet and pimples or acne has been established. The study was conducted over a period of two years and it was found that diet affects insulin and glucose metabolism which in turn has a significant impact on the eruption of acne on the skin. The study reiterates the role of diet in effective treatment and management of acne, pimples and other skin conditions.

 

What are Pimples?: Skin Pimples and Acne

The skin comprises of sebaceous glands which produce sebum, which is the natural oil meant to keep the skin moist and healthy. However, in certain individuals, these sebaceous glands either get obstructed, infected or produce too much sebum which in turn results in the formation of acne and pimples on the skin. Based on the severity of the condition and the manifestation of clinical symptoms, acne can be categorized into blackheads, whiteheads, pimples, nodules (i.e. tender collections of pus that discharge to the surface of the skin), and cysts (i.e. deep nodules that fail to discharge their contents to the surface).

Acne Vulgaris can be treated with
a Healthy Diet

 

Pimples or acne are lesions occur predominantly on the face, and to a lesser extent on the shoulders, chest and back. These areas are more prone to the disorder, because they have lots of sebaceous glands that produce sebum.

What Causes Acne & Pimples? Acne Vulugaris and Pimple Scars

Though the actual cause for acne is the obstruction or infection of the sebaceous glands, there are a host of factors that may contribute towards the formation of acne vulgaris and acne scars on the skin, 

• Puberty is the commonest reason for a flare up. Acne occurs predominantly due to increased levels of the testosterone hormone, in both sexes, at puberty. Testosterone causes the sebaceous glands to enlarge and secrete larger quantities of sebum.
• Recently diet has been considered to contribute towards formation of acne. As per the study conducted in Australia, foods that are high in glycemic index tend to result in fluctuation in the levels of insulin, which in associated with an acne flare up.
• Increased production of keratin may also increase the risk of blockage of pores, which in turn may result in bacterial growth and formation of acne vulgaris

Based on the nature and severity of the condition, acne or pimples can be classified into two categories,

•  Acne Vulgaris: This is the superficial form of the skin disorder, and is manifested as blackheads, whiteheads and inflammation.
• Acne Conglobata: This is a deep form of the disorder, which causes cyst formation and extensive scarring.

Acne Diet: Getting Rid of Pimple Scars

 

Here are some simple dietary suggestions that can help in the management of acne and pimple and also help in treatment of the most severe forms of pimple scars on the skin,  

• Refined carbohydrates such as white flour and white sugar need to be eliminated entirely from the diet. Also avoid foods that are rich in Trans fats, which include margarine, cookies, biscuits, cakes.
• Fried and greasy foods should not be consumed at all. These foods hamper the normal metabolism in the body and increase the risk of pimple and acne scars.
• The consumption of milk and its products should be kept to a minimum. Recent studies have however shown that skimmed milk is associated with higher risk of acne flare up compared to whole milk.
• Step up the intake of water to 3 - 3 and a ½ liters per day. In addition, take lots of soups, coconut water, lime water, and fresh juices. Water helps to flush the entire system and throw out the toxins, and free from pimples and acne. A lemon detox diet is considered beneficial in the management of acne and pimples.



Legumes are considered to
be beneficial for Pimple Scars

• A diet high in proteins with moderate level of carbohydrates is considered to decrease the production of sebum and thereby reduces the risk of acne or pimples. Foods like legumes, whole grains, pasta, brown rice, oatmeal, etc are high in proteins and low in carbohydrates.
• Include fresh fruits and vegetables in your diet which is loaded with antioxidants and other vital nutrients and vitamins essential for a healthy skin.

Managing Acne Cysts Naturally: Supplements to Treat Pimples Naturally

 

There are certain supplements and nutrients that are considered beneficial in reducing the occurrence of acne and prevent pimple scars on the skin,

• Zinc is a vitally important nutrient in the management of acne. A deficiency of zinc is associated with an increased effect of the testosterone hormone. A raised level of testosterone, increases sebum production which causes a flare up. Ensure that your diet has a healthy supplementation of zinc rich foods. Almonds, pistachios, cashew nuts, legumes, and whole grains are excellent sources of the mineral. Have a fistful of nuts daily, and make sure your meals comprise of whole grains (nor refined and denatured grains) and legumes.
• Another wonder nutrient for acne treatment is vitamin E. Vitamin E is a potent anti-oxidant, and speeds up the healing process. It prevents damage due to free radicals by inhibiting lipid peroxide formation. Step up your intake of almonds and flax seeds. These 2 foods are enriched with the vitamin. Vitamin E supplements are also advocated, in subjects who have a severe deficiency. They should gradually move on to consuming foods which are rich in the vitamin, for natural foods are preferred to artificial supplements.