Tips for Managing Acne: Diet, Lifestyle and Evidenced-Based Treatments

Acne affects up to 85 % of adolescents and many adults. It occurs when sebaceous (oil‑producing) glands generate excess sebum; dead skin cells then block the pores, forming blackheads and whiteheads (bad.org.uk). Bacteria proliferate in these blocked pores, leading to inflamed red spots and pustules (bad.org.uk). Understanding what contributes to acne can help you manage breakouts more effectively.

Adopt a balanced, low‑glycaemic diet

There is no single “acne‑fighting” diet. The British Association of Dermatologists (BAD, 2024) explains that evidence does not support any specific diet for treating acne; instead, a generally healthy, balanced diet is recommended (bad.org.uk). However, several small studies have explored low‑glycaemic diets, which limit foods that cause rapid spikes in blood sugar. The American Academy of Dermatology Association (AAD) summarises evidence showing that people who switched to a low‑glycaemic diet (rich in vegetables, fruits, beans and steel‑cut oats) reported fewer pimples and needed less medication (aad.org). In controlled trials, participants following low‑glycaemic diets for 10–12 weeks had significantly fewer breakouts than those eating their normal diet (aad.org). Researchers believe stabilising blood sugar reduces inflammation and excess oil production (aad.org).

It is important to note that dietary effects vary and more research is needed (aad.org). Milk intake may also influence acne: a study of women found those who drank two or more glasses of skim milk daily were 44 % more likely to have acne, and teenagers consuming more cow’s milk were also more prone to breakouts (aad.org). Dairy products like yogurt and cheese did not show the same effect (aad.org). If you suspect a food triggers your acne, keep a food diary and see whether eliminating that item for a few weeks makes a difference. Always consult a healthcare professional before making substantial dietary changes.

Use evidence‑based skincare and medications

For mild acne, over‑the‑counter topical treatments are often the first step. BAD (2024) recommends using products labelled “non‑comedogenic” or “oil‑free” to avoid blocking pores (bad.org.uk). Active ingredients such as benzoyl peroxide, azelaic acid and nicotinamide reduce bacteria and inflammation and usually take 2–4 months to show results (bad.org.uk). According to a recent review by Li et al. (2024), benzoyl peroxide is considered a first‑line topical medicine because it decreases Propionibacterium acnes and inflammation while showing no resistance, although high concentrations can irritate the skin (pmc.ncbi.nlm.nih.gov). Retinoids and topical antibiotics are also widely used, often in combination to prevent bacterial resistance (pmc.ncbi.nlm.nih.gov).

For moderate to severe acne, a doctor may prescribe topical retinoids, oral antibiotics, hormonal therapy or isotretinoinbad.org.uk. Li et al. (2024) emphasise that treatment choice should consider the type and severity of lesions, overall health and potential side effectspmc.ncbi.nlm.nih.gov. Because these medications can have significant adverse effects, always consult a dermatologist before starting them.

Manage stress and acknowledge the psychological impact

Acne is more than a cosmetic issue; it can significantly affect mental well‑being. BAD (2024) notes that acne can lead to low confidence, anxiety, depression and even suicidal thoughts (bad.org.uk). Li et al. (2024) reiterate that the appearance of acne can trigger anxiety, depression and social withdrawal, underscoring the need for holistic care (pmc.ncbi.nlm.nih.gov). This impact is supported by a 2024 case‑control study involving 160 adolescents with acne and 100 healthy controls; the researchers found that acne patients had significantly higher depression and anxiety symptoms and lower self‑esteem compared with controls (pmc.ncbi.nlm.nih.gov). A meta‑analysis cited in the same study indicated that acne increases the risk of depression and anxiety in both adults and adolescents (pmc.ncbi.nlm.nih.gov). Given these findings, clinicians recommend psychological evaluation and support for patients when necessary (pmc.ncbi.nlm.nih.gov).

Stress itself can worsen acne by increasing hormone levels that stimulate oil glands. Regular exercise, adequate sleep and stress‑management techniques such as yoga or meditation may help both your skin and your overall health. If acne is affecting your mental health, speak to a healthcare professional; counselling or support groups can be beneficial.

When to see a professional

• Severity: If you have large, painful nodules or cysts or significant scarring, see a dermatologist promptly to prevent permanent scarring.

• Lack of improvement: If over‑the‑counter products have not improved your acne after 2–3 months, consult a qualified prescriber for prescription treatments (bad.org.uk).

• Hormonal acne or adult‑onset: Women who develop acne after their twenties or experience outbreaks around menstruation may have hormonal imbalances; a doctor can check for conditions such as polycystic ovary syndrome (PCOS) (bad.org.uk).

Conclusion

Acne management requires a multifaceted approach. A balanced, low‑glycaemic diet may help some individuals, but diet alone is rarely sufficient. Combining gentle, non‑comedogenic skincare with evidence‑based treatments and attention to mental well‑being offers the best chance for clear skin. Because everyone’s skin is different, track your triggers, be patient with treatments and consult a healthcare professional to develop a personalised plan.

Disclaimer: This blog post provides general information and is not a substitute for professional medical advice. Consult a GP or dermatologist for specialist care.

References

American Academy of Dermatology Association. (n.d.). Can the right diet get rid of acne? Retrieved July 24, 2025, from https://www.aad.org/public/diseases/acne/causes/diet aad.org

British Association of Dermatologists. (2024, July). Acne [Patient information leaflet]. Retrieved from https://www.bad.org.uk/pils/acne/ bad.org.uk

Kazan, D., Bahar Inci, B., Ilchan, S., & Ozkoca, D. (2024). Evaluation of depression, self‑esteem, anxiety, and dermatological quality of life index in adolescent acne patients: A case‑control study. Medical Bulletin of Sisli Etfal Hospital, 58(2), 210–215pmc.ncbi.nlm.nih.gov.

Li, Y., Hu, X., Dong, G., Wang, X., & Liu, T. (2024). Acne treatment: Research progress and new perspectives. Frontiers in Medicine, 11, 1425675pmc.ncbi.nlm.nih.gov.