11 Ways To Clear Acne
Acne affects nearly 50 million Americans annually, with billions of dollars spent on treatments yearly. However, many of these treatments focus on treating the acne topically rather than the underlying root cause that may be bringing it on.
Eliminate food sensitivities
That includes gluten, dairy, eggs, and processed foods, as well as processed soy products, nuts, citrus, and other culprits like refined sugar. NO, not everyone is sensitive to these foods, but I recommend doing a 6-week elimination diet to see if food sensitivities are present.
Eat an anti-inflammatory diet
Eat real organic foods as much as possible. Foods like wild-caught fish, turmeric, ginger, green tea, dark purple and red foods such as berries, and green foods like dark leafy vegetables all help reduce inflammation that contributes to acne.
Fix your gut
Work with an integrative practitioner to correct leaky gut and other gut issues. I HIGHLY recommend getting a GI MAP done to help identify gut imbalances/infections. I have seen serious cystic acne resulting from gut imbalances and parasites that resolve when the gut is fixed. Yes, pre and probiotics + digestive enzymes can be helpful too.
Address Hormonal Imbalance
Hormonal acne is any acne that occurs due to hormonal fluctuations. It’s common during puberty because androgens, a group of hormones that include testosterone and other “male hormones,” naturally increase production during this time. But hormonal acne can happen any time there are fluctuations in hormone levels, which is why up to 85 percent of women will see acne increase days before their menstrual cycle. I recommend working with a health practitioner to get your hormone levels checked.
Stress less
Chronic stress causes acne flare-ups by increasing inflammation and oxidative stress, raising cortisol, and depleting zinc, magnesium, and selenium, which help control acne. Stress also causes poor dietary choices. You can manage stress through meditation, yoga, saunas, massage, biofeedback, and breathing exercises. Relaxing is anti-inflammatory!
Address nutritional deficiencies
These include zinc, omega-3 fats, and some anti-inflammatory omega-6 fats like evening-primrose oil, which can boost immunity, reduce inflammation and reduce acne. Saw palmetto, most often used for prostate health, can reduce facial hair and acne in women with high testosterone. Do not supplement blindly; work with a holistic practitioner.
Get great sleep
Studies show sleep loss contributes to inflammation, which feeds the flames of acne and numerous other issues. Those are among the many reasons you want to aim for eight hours of solid, uninterrupted sleep every night.
Eat more antioxidants
I find antioxidant levels are low in acne patients, especially vitamins A and E, which are critical for skin health. People who eat more fruits and vegetables (containing more antioxidants and anti-inflammatory compounds) have less acne.
Balance your omega-3 to omega-6 ratio
A healthy omega-3 to omega-6 ratio of 1:1 can provide you with a number of cardiovascular and neurological benefits, but when the ratio shifts to favor omega-6, then you might run into trouble. Since omega-6 fatty acids on their own are inflammatory, a ratio high in omega-6 can impact the inflammation in your skin. It’s because of their pro-inflammatory effects that the connection has been made to inflammatory acne. Rebalancing your ratio to favor omega-3 fatty acids will help counteract omega-6’s inflammatory properties and can have a therapeutic effect on hormonal breakouts.
Exercise regularly
Among other benefits, exercise helps improve insulin function, reduces inflammation, and boosts self-confidence.
Choose skincare products wisely
Avoid toxic skin care products. Check out the Environmental Working Group’s Skin Deep Cosmetic Database here. Skincare brands I use and love:
CLEARstem, Use the code: THENOURISHINGPLATE for 15% off at checkout
Before starting any new supplements, talk to your healthcare provider.
Written by: Dr. Hyman and Cameron Gildea, INHC
