To jedz! a tego unikaj, gdy masz problem z trądzikiem!

przez Agnieszka Kobyłka Dziki

Czy myślałaś/eś kiedyś o jedzeniu jak o leku? 

Mądre słowa ojca medycyny, Hipokratesa, o tym, żebyśmy pozwolili być żywności naszym lekiem podkreślają znamiennie, że to co masz codziennie na talerzu wpływa na Twoje zdrowie. Tak, wiem, żadnej eureki tutaj tym wstępem nie odkryłam, a jednak za mało ( chociaż coraz bardziej świadomie) dbamy o to co jemy. Trudno nam zobaczyć te długoterminowe skutki naszego zachodnioeuropejskiego niedożywienia wysokokalorycznego. Tak, tak… Dużo kalorii, Mało wartości!

Dużo z Was zwraca uwagę na to, że zawsze powinniśmy badać hormony w przypadku trądziku. Jednak pamiętajcie, że takie badanie nie zawsze pokaże ich zaburzone proporcje. Jeśli nie masz sygnałów z wywiadu, że hormony nie pracują jak należy zamiast wydawać krocie na samodzielną diagnostykę hormonalną skup się na swojej wadze, swoim odżywianiu, a gospodarka hormonalna na tym zyska pokazując pozytywny efekt na Twojej skórze. Pamiętaj – zmiany nie zauważysz natychmiast, czasem potrzeba długiego czasu. 

Dieta wpływa na homeostazę hormonalną i cytokinową, czyli dwie osie, które mają nadrzędne znaczenie w rozwoju zmian trądzikowych! Sebocyt czyli komórka budująca gruczoł łojowy jest wyposażona w bardzo dużą ilość receptorów, dzięki którym hormony mogą wpływać na jej aktywność metaboliczną. Na równowagę hormonalną z kolei ma wpływ to jak się odżywiasz! Także nasza zachodnia dieta ma ogromny wpływ na wygląd naszej skóry.

WYSOKA GLIKEMIA dlaczego szkodliwa?

Posiłki wysokoglikemiczne spożywane szczególnie przez długi czas! regularnie! ( jak zjesz od czasu do czasu pizzę czy czekoladę nic się nie stanie) powodują podniesienie poziomu insuliny we krwi w schemacie: szybki wzrost – szybki spadek. Stałe, regularne zapotrzebowanie na wysokie dawki insuliny spowodują, że tkanki przestaną reagować na jej działanie, a co za tym idzie mniej efektywnie będzie usuwana glukoza z naszej krwi. Trzustka będzie nadal pobudzana do jej produkcji za każdym razem, gdy kolejny raz sięgniesz po frytki z colą. Jednak już organy docelowe powiedzą “dość” i zamkną się na działanie insuliny – “nie chcemy więcej cukru” od teraz jesteśmy insulinooporne. Wysoki poziom insuliny i insulinopodobnego czynnika wzrostu skieruje swój wzrok w kierunku gruczołu łojowego, który jest stosunkowo łatwym celem. Bogaty w receptory dla hormonów poddaje się ich działaniu. Produkcja sebum, keratynizacja komórek, kaskada zapalna ( inflamasom) to 3 główne filary na których swoją mocną pozycję buduje zmiana trądzikowa, którą widzisz na swojej twarzy, a których rozwój napędza IGF -1. Widzisz więc, że antykoncepcja hormonalna to nie zawsze dobre rozwiązanie, aby uspokoić hormony, ona nie leczy trądziku. ZAWSZE jednak pomoże wzięcie pod lupę tego co masz w lodówce i co serwujesz sobie i Twojej skórze regularnie do spożycia.

BARDZO, ALE TO BARDZO UPROSZCZONA ZALEŻNOŚĆ:

DIETA – HORMONY – AKTYWNOŚĆ GRUCZOŁU ŁOJOWEGO!

TKANKA TŁUSZCZOWA – HORMONY – CYTOKINY PROZAPALNE – AKTYWNOŚĆ GRUCZOŁU ŁOJOWEGO

Tkanka tłuszczowa, a dokładniej produkowana przez nią leptyna sprzyja tworzeniu się cytokin prozapalnych. Ich zwiększoną ilość obserwujemy u osób ze zmianami trądzikowymi.

Badania pokazują, że stosowanie diety eksperymentalnej przez okres 12 tygodni: 25% energii z białka, 45% z węglowodanów o niskim indeksie glikemicznym skutkowało ograniczeniem wystąpienia zmian trądzikowych, spadkiem indeksu masy ciała i poprawą wrażliwości na insulinę.

Ograniczenie kaloryczności posiłków w stosunku do zapotrzebowania wpłynie korzystnie na zmniejszenie ilości tkanki tłuszczowej. Niski indeks glikemiczny na Twoim talerzu czyli rezygnacja ze słodyczy, słodzonych napoi czy produktów na bazie mąki pszennej nie tylko pomoże w zgubieniu wagi, ale dodatkowo spowoduje spadek IGF-1 i cytokin prozapalnych – Twój gruczoł łojowy zaczyna pracować normalnie.

tradzik_acne_webinar_zapis_jak_wygrac_leczyc_mini

Trądzikowe ” NA TAK”: deficyt kalorii, redukcja masy ciała, niski indeks glikemiczny

lek.agnieszka kobyłka dziki

Czy opłaca się rezygnować z mleka?

Mleko per se czyli jako produkt w całości, nie posiada konkretnych składowych, które w jakiś specjalny sposób nasilały by trądzik. Nie ulega jednak wątpliwości, że jest to produkt o wysokim indeksie glikemicznym. Ścieżka działania to prawdopodobnie IGF-1 znane nam z tekstu powyżej. Białko mleka krowiego to ten substrat, który najbardziej wpływa na poziom IGF1, dlatego też mleko odtłuszczone może w tym przypadku wywołać więcej szkody niż mleko pełnotłuste. Pamiętaj, że podstawą jest obserwacja. Jeśli odrobina mleka do kawy czy raz w tygodniu do muesli nie powoduje pogorszenia wyglądu Twojej cery tzn., że nie musisz z niego rezygnować. Ponadto związek mleka z trądzikiem to nie alergia!!!

Czy mogę jeść czekoladę?

Czekolada mleczna to cukier i kakao. Badania nie pokazują jednoznacznego związku jakoby kakao miało zaostrzać zmiany trądzikowe. Co więcej! gorzka czekolada bogata w kakao a uboga w cukier nie powoduje zaostrzenia zmian trądzikowych. Analizując ten związek bardziej prawdopodobne jest, że w tym całym “czekoladowym szaleństwie” chodzi o cukier prosty. Jedna czekolada na jakiś czas, gdy utrzymujesz nawyki żywieniowe oparte o produkty z niskim indeksem glikemicznym nie powinna zaszkodzić.

Co jeść z korzyścią dla skóry trądzikowej?

Zdrowy tłuszcz

Kwas eikozapentaenowy EPA i kwas dokozaheksaenowy czyli grupa OMEGA-3

Kwas Gamma linolenowy czyli OMEGA – 6

W odniesieniu do zdrowych kwasów tłuszczowych polecam rozważyć naturalną suplementację 3 związków wymienionych powyżej. Znajdziemy je w szczególności w oleju z nasion ogórecznika, z nasion wiesiołka czy też oleju lnianym. Najlepiej skomponować olej lniany z ogórecznikiem, wiesiołkiem lub dużą dawką orzechów włoskich. Nawilżanie skóry poprzez redukcję transdermalnej utraty wody, łagodzenie stanu zapalnego i podrażnienia sprawdzi się szczególnie w pierwszych fazach terapii przeciwtrądzikowej kiedy skóra buduje zaczyna walczyć, jest wrażliwsza.

Witamina A

Korzystnego wpływu tej witaminy na skórę nie trzeba chyba tutaj specjalnie przedstawiać. Podstawowe preparaty leczenia lokalnego to retinoidy miejscowe – pochodne witaminy A. U osób z wyższym poziomem witaminy A obserwuje się niższą ilość łoju i pH skóry w kierunku “dobrego” czyli kwaśnego”. Witamina A pokazuje komórkom naskórka jak mają prawidłowo pracować. Najlepsze jej źródła to wątróbka, jaja, tłuste ryby. Pamiętaj jednak, aby min. 6 miesięcy od zakończenia terapii izotretinoiną rozpoczynać jej suplementację preparatami aptecznymi.

Cynk niezbędny do transportu retinolu!

Chuda wołowina czy ryba, fasola, soczewica, orzechy, w szczególności migdały! Wzmacnia barierę ochronną skóry, wykazuje działanie przeciwzapalne i bakteriostatyczne! Konieczny do syntezy białka wiążącego retinol, które transportuje witaminę A w naszym krwioobiegu czyli ułatwia dotarcie do miejsca działania. 

Skóra tłusta – skupiamy się na witaminie A

Skóra tłusta w początkowym okresie leczenia przeciwtrądzikowego, szczególnie doustnymi lub miejscowymi retinoidami – zdrowe tłuszcze

na każdym poziomie dbamy o odpowiednią kaloryczność!

Cynamon

Pomaga insulinie “wcisnąć” więcej i sprawniej glukozy do komórki czyli obniża jej poziom we krwi. Zwiększa wrażliwość na ten hormon zmniejszając jego insulinooporność. Włącz do swojego stałego repertuaru żywieniowego.

Racjonalne podsumowanie

Nie ma diety, która byłaby specjalnie dedykowana skórze zmagającej się z trądzikiem. Z powyższych zaleceń będzie profitować każda skóra, ba! każdy organizm! 

ZOBACZ RÓWNIEŻ

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