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How Does Diet and Stress Impact Acne
Published 30th April 2026
min read
Expert Reviewed By
is one of those skin concerns that far more people than most . At Thames Skin Clinic in Twickenham, we treat teenagers dealing with their first all the way to adults whose acne has for years. And we often get asked, ‘Can what I eat and how I am really make my skin worse?’
The short answer is yes. But it’s a bit more than that. In this we will discuss the relationship between stress, diet and acne.
Does Diet Affect Acne?
Yes, while there is not enough to show that, it has an affect on acne. However, it does vary amongst individuals. Diets high in processed sugar, refined and dairy impact our hormones, which in turn can make acne worse.
These foods spike your levels, which increases the hormone IGF-1. Raised IGF-1 activates your sebaceous glands, which are your oil glands, to more oil. More oil means pores, and pores mean .
What Foods Make Acne Worse?
High glycaemic index (GI) foods are known to make acne worse. These are foods that cause a rapid spike in blood sugar, including:
Processed foods are category to watch. As a general rule, that comes in a packet with a long list of is worth . The are things like oats, nuts, seeds, and cereals, which are actually .
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 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 milk. It spikes IGF-1 levels more, and it is also more processed.
Here is a quick breakdown of dairy and acne:
Good to cow’s milk 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 support our gut health which our skin health. The goal is to blood sugar, support gut health and reduce .
Good food choices include:
The in these foods, particularly vitamins A, C, and E, along with zinc and magnesium, are for inflammation and skin healing.
Does Stress Cause Acne Breakouts?
Yes, stress often has a direct impact on acne breakouts. When you are stressed, your body produces hormones, such as cortisol and . These increase oil production in your skin, which leads to blocked pores and breakouts.
In a 90% of professionals agreed that stress could make skin problems worse.
If you already have acne, stress can set off a 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 the skin through several pathways:
What makes this more complicated is that when people are stressed, they also tend to eat worse, exercise less, and sleep badly. All of these things 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 practical approaches that help and support clearer skin:
What Can Thames Skin Clinic Do to Help With Acne?
Addressing diet and stress is a brilliant foundation, but sometimes lifestyle changes alone are not enough to clear or severe acne.
At Thames Skin Clinic, we are an award-winning skin clinic specialising in acne treatments in and South London., a doctor and winner of Best (Best Doctor, & category) at the Aesthetics Awards 2026, creates completely personalised programmes for each .
on your type of acne and your skin, your plan may include:
these in-clinic treatments, we can support diet, stress and lifestyle advice. Combining that 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 . It can take one to two months for breakouts to appear after a dietary trigger. Equally, if you clean up your diet and reduce stress, you may not see improvements in your skin for two to three months. is what makes the difference here. changes do not lasting results.
Yes, powder and can affect acne. Whey and casein protein both raise IGF-1 levels significantly, and many large quantities of them daily.
Alternatives worth trying include:
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