W wielu podręcznikach do dermatologii możesz znaleźć informacje, które definiują trądzik, jako chorobę zależną od androgenów. Oczywiście nie jest to błąd, bo androgeny sprzyjają łojotokowi. Gdyby jednak to była jedyna przyczyna, problem ten znikałby wraz z końcem okresu dojrzewania. A jak wskazują badania, z trądzikiem wciąż zmaga się nawet do 63% osób 20- i 30-letnich.
Czynników wpływających na ten stan jest wiele – pisałam o nich TUTAJ. Dzisiaj chciałabym rozszerzyć ten temat, skupiając się na wpływie diety w odniesieniu do zaostrzeń zmian trądzikowych.
Dieta zachodnia katalizatorem dla trądziku
Jak już wspomniałam we wstępie, trądzik w naszym społeczeństwie stał się bardzo rozpowszechniony. Ale z pewnością zaskoczy Cię fakt, że są populacje, które pojęcia trądzik wcale nie znają. Mówię tu o m.in. o:
- mieszkańcach wysp Kitavan w Papui-Nowej Gwinei,
- łowcach bólu w Paragwaju,
- Eskimosach,
- młodzieży z wiejskich obszarów Brazylii.
Zastanawiasz się, co łączy wymienione społeczności?
Tym czynnikiem jest DIETA.
Pewnie wcale Cię to nie dziwi, bo ma ona naprawdę wielki wpływ na stan skóry. Wystarczy tu tylko wspomnieć Chińczyków, mieszkańców wyspy Okinawa, czy choćby Inuitów, u których zauważono duży wzrost występowania trądziku zaraz po tym, jak te społeczności zrezygnowały ze swojego tradycyjnego sposobu odżywiania i zamieniły go na ten zachodni…
Oczywiście o diecie można mówić długo, dziś skupię się jednak na węglowodanach, tłuszczach trans i mleku.
Wróg nr 1: Węglowodany jako paliwo dla trądziku
Naukowcy są zgodni co do tego, że wysokie spożycie mocno przetworzonych węglowodanów jest kluczowe w nasileniu trądziku – potwierdziły to badania kontrolowane. Uzyskano z nich bardzo ciekawe wnioski. Okazało się, że dieta o niskim ładunku glikemicznym zwiększała poziom globulin, które wiązały hormony płciowe, w przeciwieństwie do diety o wysokim ładunku, która ten poziom w dużym stopniu zmniejszała.
Teraz przełóżmy to “z naukowego na nasze”. Rozchwianie hormonalne organizmu, jak pewnie się domyślasz, nie służy niczemu dobremu i tak jest w tym wypadku. Zbyt duża ilość węglowodanów musi być jakoś przez organizm przetworzona, więc uruchamia on szereg procesów, w tym też tych hormonalnych, aby przywrócić się do równowagi. Proces tego “sprzątania” powoduje stan zapalny, a ten z kolei zaostrza trądzik.
Jest jednak nadzieja, bo naukowcy zaobserwowali, że stosowanie diety o niskiej zawartości węglowodanów sprawiła, że już po 10 tygodniach było widoczne zmniejszenie ilości i wielkości gruczołów łojowych. Wszystko przez to, że taka dieta zmniejszała całkowitą produkcję łoju oraz tempo jego utleniania. Niski ładunek glikemiczny zwiększa stosunek nasyconych do jednonienasyconych kwasów tłuszczowych w trójglicerydach powierzchni skóry.
Jeśli więc bardzo lubisz wszelkie przetworzone, wysokowęglowodanowe jedzonko, musisz liczyć się z tym, że taka dieta zmieni skład kwasów tłuszczowych łoju, a to przyczyni się do powstawania stanów zapalnych, nie mówiąc o mechanizmach komedogennych.
Wróg nr 2: Tłuszcze nasycone i trans
Nie każdy zdaje sobie dziś sprawę z tego, że tłuszcze nasycone i trans naprawdę przynoszą więcej szkody, niż pożytku. Ich całkowite uniknięcie jest bardzo trudne, bo chyba nie ma “sklepowego produktu”, który by ich nie zawierał. Oprócz tego, że ogólnie te rodzaje tłuszczów wpływają bardzo źle na cały organizm, to nie pozostają również obojętne dla Twojej skóry.
Duża ilość tłuszczy nasyconych i trans w diecie sprawia, że komórki keratynocytów namnażają się (niemal bez opamiętania), skóra nie daje sobie rady z usuwaniem ich na bieżąco, więc ich ilość zaczyna się zwiększać, powodując zatykanie ujść gruczołów. A jak wiadomo, zatkanie ujścia to idealny przepis na zaskórniki i inne niespodzianki.
Badania wykazały, że wyższe spożycie tych “złych tłuszczów” powodowały pogorszenie się stanu skóry trądzikowej, ale za to spożycie ryb i pokarmów bogatych w kwasy Omega-3 sprawiły, że skóra stawała się jakby chroniona przed zmianami trądzikowymi.
Wniosek – zamień batonika na makrelę. 😉
Nie muszę Ci chyba też mówić o tym, że wszechobecny i nomen omen, tak smaczny fast-food jest wręcz nasycony tłuszczami trans. Zatem nie powinien dziwić Cię fakt, że jeśli gustujesz w tego rodzaju “kuchni” musisz liczyć się z tego konsekwencjami i to nie tylko widocznymi na skórze. Taka dieta jest wysoce prozapalna i o ile okazjonalnie można na nią przymknąć oko, to jako standardowy sposób żywienia jest niedopuszczalna.
Wróg nr 3: mleko
Już w XIX w. badano wpływ mleka na nasilenie zmian trądzikowych. Najnowsze badania również potwierdzają, że trądzik młodzieńczy o nasileniu od umiarkowanego do ciężkiego, jest ściśle powiązany z dużym spożyciem mleka.
Co ciekawe, największy wpływ miało tu w szczególności mleko odtłuszczone, a także wzmożone spożycie różnych serów, jogurtów, słodyczy, ciastek, czekolady, przy równoczesnym niskim spożyciu ryb oraz owoców i warzyw. Taka dieta jest całkowitym przeciwieństwem wzorca żywieniowego paleolitu, w którym jak się domyślasz, trądziku nie znano.
Ale dlaczego mleko może pogarszać stan cery trądzikowej?
Głównym powodem jest to, że mleko stanowi bardzo specyficzny rodzaj pokarmu, który został przez naturę zaprogramowany do tego, aby wspierać anabolizm i ogólny wzrost nowo narodzonych ssaków. Ponadto zawarte w mleku aminokwasy rozgałęzione, tzw. BCAA, indukują wydzielanie insuliny. To sprawia, że mleko zarówno odtłuszczone, jak i nie, ma wysoki indeks glikemiczny.
Musisz też wiedzieć, że mleko w znacznym stopniu przyczynia się do rozrostu gruczołów łojowych i lipogenezy łojowej. Odpowiada też za zwiększoną produkcję IGF-1, czyli białka odpowiedzialnego za wzrost i rozwój tkanek oraz kości. Zatem spożycie białka mleka przyspiesza proces dojrzewania za sprawą wspomnianego IGF-1.
Nie powinien więc dziwić Cię fakt, że w populacji spożywającej mleko, można zauważyć wcześniejszy początek dojrzewania i utrzymywanie się trądziku w trzeciej dekadzie życia. Jest to szczególnie widoczne w środowisku związanym z fitnessem i kulturystyką, gdzie spożywanie dużych ilości białka mleka (serwatki i kazeiny) często wiąże się właśnie z wystąpieniem i zaostrzeniem trądziku.
Wiesz już, jak tłuszcze trans, mleko, czy węglowodany wpływają na Twoją cerę. Mam nadzieję, że ten artykuł pomoże Ci w dokonywaniu świadomych wyborów związanych z dietą. O żywieniu, jak mówiłam, można by wiele pisać, dlatego jeśli temat Cię interesuje, to o różnych jego elementach pisałam też TUTAJ.
Jeśli temat trądziku jest dla Ciebie interesujący, to zapraszam Cię również na mój newsletter, w którym co tydzień otrzymasz dawkę podobnych ciekawostek.
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