Natural Considerations for Acne

Acne is one of the most common of all skin disorders especially in western society.  The lesions can be primarily on the face but also to a lesser extent on the back, chest and shoulders.

While the exact cause of acne is unknown there are many factors which may trigger or even aggravate acne such as: hormones, diet, insulin resistance, stress, bacteria, low stomach acid and certain medicated drugs such as those containing corticosteroids, androgens or lithium.

However there is a lot you can do to help:

Diet:

Following a Low Glycaemic (Low GL) protocol should be the first step. When you eat grain carbohydrates and sugar it causes a surge of insulin and insulin like growth factor (IGF-1) in your body. The increase in IGF-1 causes a surge in the male hormone testosterone which leads to an overproduction of sebum which triggers acne.   

The aim therefore will be to control your blood sugar balance to avoid the sugar spike.

Avoid sugar, fructose and processed foods. Eat a diet high in antioxidants  from a variety of  vegetables and LOW GL fruit.

Reduce saturated fats.  Saturated fats are found in animal products, butter, cheese, whole milk, ice-cream, cream and fatty meats.

Reduce your intake of trans fats. Trans fats are found in fried foods, commercially baked goods and processed foods and margarine.  

Increase your fibre intake in the forms of oat bran, barley, nuts, seeds, beans, lentils, fruits and vegetables.

Eat a Low to moderate level of dietary fat and in the forms of wild salmon, mackerel, flax seeds, flax oil, nuts and seets..

Aim to eat more plant sources of protein such as pumpkin seeds, cauliflower, mung bean sprouts, almonds, spinach, quinoa etc.

Low stomach acid: Proper levels of stomach acid are required to adequately absorb nutrients such as iron, copper, zinc, calcium, Vitamin B12, folic acid and proteins.

To help eat more bitter herbs before each meal to help with digestion.  Bitter herbs help to stimulate the enzymes and fluids that your body requires to digest food efficiently.

Stress: We have all experienced the red flush on the face from embarrassment. Stress can also present its effects on the skin by way of an inflammatory response.  Our adrenal glands go into overdrive when we are in this stressful state and the levels of androgens which are male hormones increase which can result in acne especially seen in women. 

Practice some relaxation techniques such as yoga, deep belly breathing exercises or mindfulness exercises.

Important nutrients:

Zinc is important for the treatment of acne. Zinc is vital for the production of local hormones, retinol binding protein, wound healing, tissue regeneration and immune function. Good sources of zinc would be organic grass fed organic beef, pork, almonds, cashews, chickpeas.

Vitamin A is important for skin health but too much can be toxic in the body.  Good sources of vitamin A rich foods would be sweet potatoes, spinach, kale, mustard greens, collard greens etc.

Other Considerations

Tea Tree Oil

Daily Cleansing with Calendula soap

Exercise has shown to lower IGF & insulin levels