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How Does Diet and Stress Impact Acne
Published 30th April 2026
min read
Expert By
is one of those skin concerns that affects far more people than most realise. At Thames Skin Clinic in Twickenham, we treat dealing with their first all the way through to adults whose acne has persisted for years. And we often get asked, ‘Can what I eat and how stressed I am really make my skin worse?’
The short answer is yes. But it’s a bit more nuanced than that. In this we will discuss the stress, diet and acne.
Does Diet Affect Acne?
Yes, while there is not enough evidence to show that, it definitely has an affect on acne. However, it does vary amongst individuals. Diets high in sugar, refined carbohydrates and dairy impact our hormones, which in turn can make acne worse.
These foods spike your insulin levels, which increases the IGF-1. Raised IGF-1 activates your sebaceous glands, which are your oil glands, to produce more oil. More oil means congested pores, and congested pores mean breakouts.
What Foods Make Acne Worse?
High index (GI) foods are known to make acne worse. These are foods that cause a rapid spike in blood sugar, including:
foods are another category to watch. As a rule, anything that comes in a packet with a long list of is worth . The exceptions are things like oats, nuts, seeds, and cereals, which are .
Is Dairy Really Bad for Acne?
Dairy, particularly milk, can be a significant acne trigger for many people. Here is why.
Milk casein and whey protein, both of which have high bioavailability, your body absorbs them . This rapid absorption raises IGF-1 levels, which, as we explained above, drives oil gland activity.
What a lot of people is that skimmed milk is worse for acne than full-fat milk. It spikes IGF-1 levels more, and it is also more .
Here is a quick breakdown of dairy and acne:
Good alternatives to cow’s milk include oat milk and almond milk, which do not have the same IGF-1-raising effect.
What Foods Can Actually Help Clear Acne?
There are plenty of foods that actively our gut health which our skin health. The goal is to blood sugar, support gut health and reduce .
Good food include:
The in these foods, vitamins A, C, and E, along with zinc and magnesium, are for reducing and supporting skin healing.
Does Stress Cause Acne Breakouts?
Yes, stress often has a direct impact on acne . When you are stressed, your body hormones, such as cortisol and . These increase oil in your skin, which leads to pores and .
In a 90% of professionals agreed that stress could make skin worse.
If you have acne, stress can set off a difficult cycle. You break out, which makes you feel self-conscious and anxious, which increases your stress levels, which makes your skin worse.
The same to other skin conditions. If you have eczema or psoriasis, periods are very likely to trigger . And the worse your skin looks, the more stressed you tend to feel about it.
Why Does Stress Show Up on Your Skin So Quickly?
Stress affects the skin through several different pathways:
What makes this more is that when people are stressed, they also tend to eat worse, exercise less, and sleep badly. All of these things independently make acne worse. So stress has a kind of effect on your skin.
How Can You Reduce Stress for Clearer Skin?
Managing stress is easier said than done, but there are approaches that help and support clearer skin:
What Can Thames Skin Clinic Do to Help With Acne?
Addressing diet and stress is a foundation, but sometimes changes alone are not enough to clear or severe acne.
At Thames Skin Clinic, we are an skin clinic in acne in Twickenham and South London., a doctor and winner of Best (Best Doctor, & category) at the Awards 2026, creates completely personalised for each .
on your type of acne and your skin, your plan may include:
Alongside these in-clinic treatments, we can support diet, stress and lifestyle advice. Combining that knowledge with the right clinical support can make a significant difference.
If you would like to book a consultation with the team at Thames Skin Clinic, you can or.
Acne takes time to develop, and it takes time to improve. It can take one to two months for breakouts to appear after a dietary . Equally, if you clean up your diet and reduce stress, you may not see in your skin for two to three months. is what makes the difference here. dietary changes do not produce lasting results.
Yes, protein powder and supplements can affect acne. Whey and casein protein both raise IGF-1 levels significantly, and many consume large of them daily.
Alternatives worth trying include:
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Twickenham TW1 3HQ
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