Acne is one of the most common skin conditions. This affects millions of people worldwide. Many are stressed about it, trying to use all types of skin care products just to get rid of the acne. However, it just keeps coming back. While skin care is great way to maintain your skin, and ensure it is nourished well, more often than not, the reason why your skin acts out could be because of your hormones or genetics and this is when the role of food triggers your acne. The rise of wellness trends have now led to diet-focused skincare solutions too. We are what we eat has now become a heated topic in skincare. However, the relationship between diet and acne is far from straightforward and understanding it could help you manage your skin conditions.

Sugar and acne

Sugar is one of the most commonly reported food-related factors linked to acne development. Foods with a high glycaemic index (GI), such as sugary snacks and processed carbohydrates, can boost blood sugar levels. This can produce an increase in insulin, which stimulates the production of sebum (skin oil), clogging pores and contributing to acne breakouts. While sugar has an effect on the skin, the therapy does not include fully removing it. Instead, limiting its use and relying on a healthy diet can benefit both skin health and overall well-being.

Dairy and Acne

Dairy is another food group that frequently gets blamed for acne. While many people swear by cutting out dairy to improve their skin, the evidence supporting this claim is not as strong. Research has suggested that low-fat dairy may be more likely to exacerbate acne in certain individuals, though this may not apply to everyone. Interestingly, full-fat dairy doesn’t seem to have the same negative effects. Importantly, there is no medical guideline that recommends cutting dairy from the diet specifically to treat acne, and many people on plant-based or vegan diets still experience acne. The relationship between dairy and acne appears to be more individualized, and more research is needed to understand why it may affect some people but not others.

The Risks of Extreme Food Restrictions

While making dietary changes can benefit overall health, extreme food restrictions in the name of acne prevention can lead to unintended consequences. Some individuals go as far as eliminating entire food groups—like gluten, sugar, or dairy—in an attempt to clear their skin. In many cases, these drastic changes don’t lead to clear skin and can even result in unhealthy relationships with food. Many patients report developing anxiety around eating, refusing meals with family or friends, or obsessing over food choices to the point where it negatively impacts their social and mental well-being.

Food shaming, which involves unsolicited advice or judgment about a person's food choices, can exacerbate these feelings. People may find themselves criticized for eating foods like chocolate or ice cream, which only adds to their emotional burden. Such comments can make acne sufferers feel isolated or ashamed, potentially leading to unhealthy eating patterns and increased stress.

Mental Health and Acne: A Delicate Balance

Acne has been linked to various mental health challenges, including anxiety, depression, and poor body image. For many, the pressure to find the “perfect” diet to clear their skin can add another layer of stress. The constant cycle of trying new diets and feeling guilty about food choices can create an unhealthy focus on food. In some cases, it can even lead to disordered eating patterns, where individuals fear certain foods or develop restrictive eating behaviors. This is especially concerning given the increasing influence of social media, where bloggers and influencers may promote unrealistic or unverified diet solutions.

What’s the Solution?

If you’re struggling with acne and have found that food plays a role in your breakouts, it’s essential to seek medical advice. Consulting with a dermatologist can help in understanding the underlying causes of acne, while a dietitian or psychologist can assist in addressing food-related concerns or anxiety around eating. It’s important to recognize that no food is inherently “bad” or “good.” Skin health is influenced by long-term eating habits, not just by occasional indulgences.

Ultimately, acne is a complex condition that cannot be solved by eliminating certain foods alone. A holistic approach that considers your overall health, including diet, mental well-being, and skincare, is the best way to manage acne without falling into restrictive food behaviors.

Replacing your usual snack foods with pecans could lead to better heart health, according to a new study by researchers at Penn State’s Department of Nutritional Sciences. The study found that adults who ate pecans daily in place of typical snacks like chips or sweets showed improved cholesterol levels and overall diet quality. Pecans are a type of hickory tree that is native to US and Mexico.

Published in the American Journal of Clinical Nutrition, the study focused on 138 adults aged 25 to 70 who were either living with or at risk of developing metabolic syndrome. This condition includes a group of health issues—such as abdominal obesity, high triglycerides, low HDL (good cholesterol), high blood pressure, and elevated blood sugar—that increase the risk of chronic diseases, including heart disease.

How Was The Study Conducted?

Participants were divided into two groups: one was instructed to consume two ounces (about 57 grams) of pecans daily in place of their usual snacks, while the other group continued with their regular diet. At the end of the study, those in the pecan group showed significant improvements in cholesterol levels and better adherence to the Dietary Guidelines for Americans—about 17% higher than the non-pecan group.

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“Replacing typical snacks with pecans improved key risk factors for heart disease including blood cholesterol levels and diet quality,” said Kristina Petersen, associate professor of nutritional sciences at Penn State and co-author of the study. She added that the improved nutrient intake among pecan eaters—especially increased fibre, polyunsaturated fats, and polyphenols—likely contributed to the reduction in LDL, or “bad” cholesterol.

Pecans are rich in polyphenols, which are natural compounds known for their anti-inflammatory properties. While earlier studies have linked polyphenols to improved vascular function, this particular study did not find significant differences in vascular health between the two groups. Still, researchers believe that increasing polyphenol-rich foods such as nuts, fruits, vegetables, and whole grains can play a meaningful role in promoting heart health.

The findings contribute to a growing body of research supporting the cardiovascular benefits of nuts. According to Petersen, this study also offers practical insight into how adults can make small but impactful dietary changes. "These results add to the large evidence base supporting the cardiovascular benefits of nuts and provide real-world ways to improve diet quality," she said.

Nutritional Profile Of Pecans

Calories: 196

Protein: 2.5 grams

Fat: 20.5 grams

Carbs: 4 grams

Fiber: 2.7 grams

Copper: 38% of the Daily Value (DV)

Thiamine (vitamin B1): 16% of the DV

Zinc: 12% of the DV

Magnesium: 8% of the DV

Phosphorus: 6% of the DV

Iron: 4% of the DV

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To be a well-rounded healthy person, you must pay attention to all the different aspects of your life, whether it is fitness, food or sleep. All of them go hand-in-hand so you cannot neglect one or the other.

Many people often neglect their sleep in order to finish other important work. Losing sleep can be detrimental for your health, and if you are unable to sleep, you may be causing other issues for your health. When you are facing these issues, it is easy to get medication, but there are many side effects to them. There are many foods that can help you feel better and aid in your sleep. Although eating before you sleep is discouraged by healthcare professionals. These foods boost the serotonin in your body and help you fall asleep.

Role of Serotonin and Tryptophan

Serotonin is a neurotransmitter that helps control your sleep. When you don't have enough serotonin, you might find it hard to fall asleep or stay asleep. This is called insomnia. You can't get serotonin directly from food, but you can eat foods that have tryptophan. Tryptophan is a special building block that your body uses to make serotonin. It also helps make melatonin, another chemical that helps you sleep. So, eating foods with tryptophan can help your body make the sleep chemicals it needs. These chemicals help your brain and body know it's time to rest.

Foods That Boost Serotonin In Your Body

Banana & Almond Butter

This snack combines carbs, protein, and healthy fats for steady energy and sleep hormones. Almond butter stabilizes blood sugar, preventing waking up at odd hours, while bananas and almond butter relax muscles with magnesium and potassium, promoting calm and restful sleep.

Greek Yogurt with Sprouted Pumpkin Seeds

Yogurt improves sleep quality and supports gut health, which influences sleep. Tart cherries provide melatonin, and pumpkin seeds offer tryptophan and magnesium, working together to induce sleep and maintain it throughout the night.

Eggs

Eggs, especially yolks, boost tryptophan for serotonin production, aiding sleep. They are nutrient-packed with tyrosine, choline, biotin, and omega-3s, and their versatility makes them a convenient, healthy bedtime snack.

Cheese

Cheese is a tryptophan source, promoting relaxation and sleep. Mac and cheese combines cheese, eggs, and milk for a tasty sleep-friendly snack. Cheese also provides calcium, benefiting both sleep and bone health.

Edamame

Edamame offers tryptophan and isoflavones, improving sleep, especially for women. It's versatile, eaten plain or seasoned, and adding it to a snack mix enhances gut health, contributing to improved sleep quality.

Popcorn & Cashews

This high-fiber snack improves sleep; cashews provide tryptophan, and popcorn fights inflammation. The mix of carbs, fiber, healthy fats, and protein creates a well-rounded snack that supports both health and restful sleep.

Chia Pudding

Chia pudding's fiber supports gut health, aiding sleep. Chia seeds' magnesium and calcium help convert tryptophan to serotonin. Milk enhances calcium, further assisting sleep. Adding fruit and nuts boosts carbs and tryptophan for an even better sleep-promoting snack.

Salmon

Salmon provides tryptophan and omega-3s, aiding sleep and heart health. A frittata combines salmon, eggs, and milk for a nutrient-rich sleep snack. Salmon also balances cholesterol and lowers blood pressure, contributing to overall well-being and better sleep.

If you are looking to eat something that would help you boost your brain health then walnuts are going to be your best friends! It is an easy guess, because it even looks like brain! So, of course, what could've been better than these nutrient-packed nuts. They are known for their cognitive benefits.

You can have soaked walnuts. In fact in many households it is a common practice. Many people, including kids and adults alike eat walnut everyday to keep their brain healthy.

It has become the go to for every Indian household, especially during the winters. Its history dates back to thousands of years. The oldest tree is dated back to 7000BC, the Romans called the walnuts Juglans regia, which means 'Jupiter's royal acorn'. If history is to be looked at, the walnuts came from ancient Persia and was initially reserved for royals. They were then traded along the Silk Road between Asia and Middle East.

The first cultivation was however done in California by Franciscan Fathers in the late 1700s and the earliest of walnuts to enter California were called "mission" walnuts. Unlike the walnuts we see today, back then they were small and had hard shells. With time and technology, it succumbed to be area specific and now it can be found across the world.

While the cognitive functioning is one of the major reasons for consumption of walnuts all across, what many do not know is how much should one consume? This is an important question because they are not only highly nutritious but also have high fat content.

How Many Walnuts Are Too Many Walnuts?

They are packed with essential nutrients like omega-3 fatty acids, antioxidants, vitamins and minerals. Omega-3s are greatly packed with alpha-linolenic acid (ALA), which are important for brain health. They also help reduce inflammation and support cognitive function.

Research also suggests that only a modest amount of walnuts must be consumed. For walnuts per day, it is recommended that one should have a handful of walnuts. This could be somewhere around 28 grams. This amount also provides significant dose of omega-3 fatty acids, antioxidants, and other nutrients without overloading your calorie intake.

How Much Is A Handful Of Walnuts?

If one has to measure, a handful of walnuts would roughly be equal to 4 to 5 walnuts. These are when they are deshelled. Since walnuts could be difficult to digest, so it is important that you soak them overnight so the nutrients can be absorbed in the body easily.

What Nutrients Are In Walnuts?

Rich in Antioxidants

Walnuts have the highest antioxidant activity among common nuts. This comes from vitamin E, melatonin, and polyphenols, which are abundant in their papery skin. A 2022 study found that eating walnuts helped lower LDL (bad) cholesterol, which can lead to artery-clogging atherosclerosis.

High in Omega-3s

Walnuts contain more omega-3 fatty acids than any other nut, with 2.5 grams per ounce. These plant-based omega-3s, known as ALA, are essential fats the body needs. A single serving meets the daily recommended intake for men and women.

May Reduce Inflammation

Inflammation is linked to diseases like heart disease, diabetes, and Alzheimer’s. Walnuts contain polyphenols, especially ellagitannins, which gut bacteria convert into compounds that may help reduce inflammation.

Supports Gut Health

A healthy gut microbiota is crucial for overall well-being. A study found that eating 1.5 ounces of walnuts daily for eight weeks increased beneficial gut bacteria.

May Aid Weight Control

Walnuts may help curb appetite. A study showed that drinking walnut-based smoothies for five days reduced hunger and increased brain activity related to self-control.

Could Help Manage Diabetes

Walnuts may lower the risk of type 2 diabetes by helping with weight management and blood sugar control, as suggested by research.