why you should care about a hormone called insulin if you have acne

Did you know that what you eat can play a big role in how clear your skin is? It’s not just about avoiding greasy foods; it's also about understanding how certain hormones like insulin and insulin-like growth factor 1 (IGF-1) interact with your skin. Let's dive into this a bit.

Insulin is a vital hormone that plays a key role in regulating our blood sugar levels. It is secreted by the pancreas, specifically by the beta cells in the islets of Langerhans. When we eat, especially foods rich in carbohydrates, our blood sugar levels rise. In response, the pancreas releases insulin into the bloodstream. This hormone helps cells throughout the body absorb glucose from the blood, which is then used for energy or stored for future use. Without proper insulin function, blood sugar levels can become dangerously high, leading to conditions like diabetes. Understanding insulin is essential for maintaining overall health, including the health of our skin.

When you consume a lot of high-glycemic foods (think sugary snacks, white bread, and soda), your blood sugar levels spike. So again in response, your body releases insulin to help lower these levels. However, this spike in insulin doesn’t just regulate your blood sugar—it also affects other hormones, including IGF-1.

Insulin-like growth factor 1 (IGF-1) is a hormone similar in structure to insulin. Produced primarily in the liver in response to growth hormone stimulation, IGF-1 helps promote cell growth and development, including the growth of muscles and bones. Additionally, IGF-1 influences various cellular processes, including cell repair and regeneration. It's also known to affect skin health, as it can increase the production of sebum and contribute to acne development when present at elevated levels.

So in summary elevated levels of insulin and IGF-1 can increase the production of sebum, the oily substance that can clog pores and lead to acne. Additionally, these hormones can stimulate the growth of skin cells, which can clog pores even more. So all in all, balancing your diet with low-glycemic foods can help keep both your blood sugar and your skin in check, leading to fewer breakouts!

Some of my favorite tips to do so include…

Choose Low-Glycemic Foods: Opt for foods that have a low glycemic index, such as whole grains, legumes, vegetables, and most fruits. These foods cause a slower, more gradual increase in blood sugar.

Incorporate Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, and olive oil to help stabilize blood sugar levels.

Eat Protein with Every Meal: Protein can help slow down the absorption of carbohydrates, preventing blood sugar spikes. Include lean meats, fish, eggs, beans, and dairy products in your diet.

Limit Sugar Intake: Cut down on sugary snacks, desserts, and beverages, which can cause rapid spikes in blood sugar and insulin levels.

Choose Whole Foods Over Processed Foods: Whole foods are less likely to contain added sugars and refined carbohydrates, which can disrupt blood sugar balance.

Don’t Skip Meals: Skipping meals can lead to blood sugar drops, which can cause overeating later and lead to spikes in blood sugar. Aim for regular, balanced meals and healthy snacks.

Engage in Physical Activity: Regular exercise helps your body use insulin more efficiently and can help manage blood sugar levels. Aim for at least 30 minutes of moderate exercise most days of the week.

Practice Stress-Reduction Techniques: Chronic stress can affect blood sugar levels. Techniques like meditation, yoga, deep breathing, and adequate sleep can help manage stress.

Prioritize Sleep: Poor sleep can affect the body’s ability to regulate insulin. Aim for 7-9 hours of quality sleep each night.

And most of all, get evaluated so we can take a thorough look at your blood sugar and insulin markers!

MEDICAL DISCLAIMER - All content on this website is provided for educational and informational purposes only. It is not intended as a substitute for advice and recommendations provided by your healthcare provider.