- How does consuming dairy products affect my skin?
- Can I eat fresh milk, cheese, yogurt, butter and ghee if I have acne?
- Will I feel any improvement if I completely eliminate dairy from my diet?
- Do I need to avoid all dairy products?
These are all questions that torment people suffering from inflamed and problematic skin. In this material, I will try to clarify these questions very briefly, taking into account the latest published studies.
If I have to answer in one sentence:
Dairy products provoke breakouts and worsen acne, and cutting them out can benefit your skin.
In the last 2-3 years, several meta-analyses have been published that shed new and more extensive insight into the relationship between dairy consumption and acne severity.
How does dairy cause acne?
#1 Cow's milk products contain growth hormones
Cow’s milk products contain growth hormones that provoke an increase in the IGF-1 hormone and affect another hormone – insulin. Insulin causes an increase in the secretion of testosterone from the ovaries. Both hormones, IGF-1 and testosterone, are related to the amount of fat produced by the sebaceous glands. And the severity of acne directly depends on the degree of oiliness of the skin. In this case, it does not matter whether the dairy products are homemade, organic, from pasture-raised animals or from industrial production.
#2 Whey and casein - the proteins in milk
The proteins in milk – increase the insulin levels in the body, and this again provokes more sebum, oilier skin and is a prerequisite for inflammation and acne.
#3 Beta-Casein A1,
which is in the composition of cow’s milk products, irritates the intestinal mucosa, creates inflammation in the intestines, slows down digestion and even worsens lactose intolerance.
#4 Not all people have tolerance to the lactose in milk.
About 65-75% of the world’s population is lactose intolerant. This is a condition in which there is an insufficient production of the enzyme lactase and, accordingly, the lactose contained in milk cannot be broken down efficiently.
Non-degraded molecules irritate the intestinal lining and over time can cause inflammation in the body, which of course will contribute to the severity of acne. People who have lactose intolerance, after consuming dairy products, experience symptoms such as gas, bloating, pain, diarrhea, constipation.
That being said, if you have a healthy gut and are not experiencing the symptoms just mentioned, you are probably breaking lactose down effectively and may be able to tolerate some dairy products, such as goat and sheep yogurt and cheese. Monitor yourself and find out what amounts you tolerate without it causing you a problem.
However, I do not advise you to consume cow’s milk products because of reason #1, #2, and #3.
However, if you experience any gastrointestinal discomfort eating even a small amount of goat or sheep milk products and feel that your skin condition is worsening, it may be a good idea to reconsider their consumption at this time as well.
Does cow butter and ghee fall into this group?
Cow butter and ghee (refined butter) are generally well tolerated by most people because they contain small amounts of lactose and minor amounts of protein, which are also the main triggers.
Should I worry about calcium deficiency by cutting dairy out of my diet?
If your diet includes foods rich in calcium, there is nothing to worry about. Such foods are sardines, salmon, sesame seeds, chia seeds, almonds and most dark green vegetables such as spinach, arugula, nettles, collards, kale, broccoli. And the truth is that if you diversify your menu with all these foods, it will contribute immensely to improving the condition of your skin.
What if I like cow's milk and cheese?
Just try other alternatives like homemade coconut or almond milk and replace cow’s milk with sheep’s and goat’s milk.
Conclusions:
A universal diet that can be successfully applied to every single person does not exist. People are different, we have different needs and are at different stages of our lives. However, there are also some rules that should be followed if we want to improve our internal health which affects the health of our skin.
Intake of any dairy product, whole or skim, fresh or yogurt, regardless of the amount or frequency of intake, was associated with a higher rate of acne compared to no intake in individuals aged 7–30 years. Cheese intake was associated with higher odds for acne compared to no intake.
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Take a look at the 6-week BASICS FOR CLEAR SKIN program that can give you a good start in solving your acne problem.
