Acne S.O.S!

Many women experience a breakout before their period. We tend to think this happens only to teenage girls, but actually women in their 30s, 40s and those going through perimenopause can also flare up. And just because you were lucky to have beautiful skin during your puberty doesn’t mean you will be spared later in life (sorry!) Adult acne is actually very common both amongst men and women.

Having spots, pimples, blackheads can be a source of embarrassment and suffering for many women who will try all sorts of things to treat it and might end up spending a lot of money on expensive cosmetics and dermatologic treatments.

While it’s important to think about what we put on our skin, it’s even more crucial to look at what’s going on inside our body. Because acne occurs when things are out of balance. There are a few possible root causes and mechanisms associated with acne including :

• excess inflammation 

• excess insulin, glucose and IGF-1 levels

• excess androgen levels (including testosterone, so called “male” hormones) - women with Polycystic ovary syndrome (PCOS) who suffer from acne come into this category (read my previous post here for more information)

The good news is that acne is almost always a fixable situation! And you can start now with some easy dietary and lifestyle tweaks:

1. CLEAN UP YOUR DIET

• Eliminate sugar + highly refined carbohydrates & swap with whole slow-burning carbohydrates.

• Eliminate dairy - especially cow’s milk.

• Increase vegetable + fruit intake.

• Increase your omega 3 intake with oily fish (salmon, mackerel, anchovies, sardines), chia seeds, walnuts and flax seeds.

Why?

The aim of this diet is to reduce inflammation, balance blood sugar levels to keep blood glucose steady, reduce insulin resistance and optimize the body’s natural detoxification process.

2. BOOST YOUR SKIN

Eat foods that are rich in these nutrients or take a supplement such as a multivitamin that includes:

• Vitamin A

• Vitamin E

• Zinc

• B6

• Selenium

Why?

We want to provide your body with the nutrients it needs to maintain skin health. 

3. BE KIND TO YOUR GUT & LIVER

• Eat foods rich in probiotics such as sauerkraut, kimchi, pickles or take a supplement

• Increase your fibre intake with vegetables + fruits + legumes

Why?

We want to give your gut and microbiome what it needs to function optimally. It’s important that you are having a regular bowel movement to get rid of excess hormones. When your gut microbiome is out of balance, it can lead to leaky gut, food sensitivities, excess inflammation and insulin resistance. 

• Reduce alcohol and caffeine intake. Drink filtered water with a squeeze of lemon.

• Eat more cruciferous vegetables such as broccoli, cabbage, cauliflower and green leafy vegetables like kale, rucola, cavolo nero.

• Try bitter herbs such as dandelion, milk thistle, artichoke - in the form of tinctures or capsules.

Why?

We want to make sure that your liver is working properly to support your body’s detoxification to get rid of excess hormones and eliminate waste.

4. SWITCH TO NATURAL

Whether it is your skin care products, toiletries, household products, your food, water, food packaging, cookware, think about going natural and organic when possible. There are more and more brands out there. If you live in the UK, I like the brand Green People, Neal’s Yard Remedies and Pai Skincare. 

Why?

Some toxins in our environment and the foods that we eat can accumulate in our bodies, can place a heavy burden on our body’s natural detoxification processes and create hormonal imbalances.

5. CALM DOWN & SLEEP

Hit the pause button and find ways to de-stress and enjoy yourself. That can take different forms for everyone: go on a walk with a friend, read a novel, have a bath, light a candle, write in your journal, do some yoga…

Why?

Chronically elevated stress and lack of sleep can cause inflammation and impair our natural detoxification processes. Chronic stress can negatively impact the gut microbiome, disrupt sex hormones and affect blood sugar regulation too.

So that’s it! Have a go at these 5 tips and let me know how you get on! If you want to see changes then you have to stick to this plan for at least 21 days. I’m not telling you to cut out sugar for the rest of your life but try it for some time and see what it does to your skin and how you feel ;-)

If you’re struggling with acne and need more specific advice, I’m here to help. I can create a personalised nutrition plan that fits your lifestyle including resources and recipes to make your life easy. Contact me here.