Acne. Its frustrating, its bothersome, it can be few but cystic and painful or manifest in small spots but many. However you’re affected, diet and other lifestyle factors can have a major impact on its resolve. For more on what it is and what it is telling you, see this post. Here are a few of my best tips:
DIET:
Increase the zinc.
Zinc is super important for skin health. It promotes cell repair and assists the efficient removal of waste from the body via the lymphatic system. It is also an antibacterial agent and an important agent in the oil producing glands of the skin. Hence, a diet low in zinc may promote an acne flare up. Zinc rich foods include; nuts/seeds, meat and seafood, legumes and wholegrains.
Reduce acidity.
Focus on wholefoods to reduce any acidity present within the body. Lots of wholegrains, dark leafy greens, vegetables and fruits, lean meats etc are key. Avoid any processed foods, rather favouring anything ‘nude’ – i.e. doesn’t come in a package. Meat and dairy in excess can be quite acid-forming for some, so if you’re suffering badly in the skin department, perhaps you may consider reducing these while you repair the skin.
Focus on liver cleansing foods.
Your skin mirrors your liver health to large extent. Hence, incorporating more liver cleansing foods is key in reducing acne flare ups and ensuring efficient detoxification. Foods to increase include garlic, beets, carrot, dark leafy veg, olive oil, apples, cabbage, broccoli, rocket, cauliflower, herbs, melons, berries and avocados.
Up the Vitamin A.
Vitamin A is also a great skin rebuilder and low levels are associated with acne. Any fruit or vegetable that is red/yellow/orange in colour is key for vitamin A intake as well as spinach (although it is green! – the exception to this rule). If you’re taking vitamin A in supplemental form, be sure to do so under the guidance of a healthcare practitioner.
Vitamin E too.
Vitamin E is also an important skin helper. It can help regular vitamin A levels but also plays an important role in scar prevention. Foods rich in vitamin E include almonds, avocado, spinach and sweet potato.
and Vitamin C!
This is the other vitamin that is super important when it comes to skin health. It plays a role in the production of collagen and therefore helps to strengthen the skin wall. Foods rich in vitamin C include red/yellow capsicum, red cabbage, citrus, cauliflower and asparagus.
Avoid anything too fatty and/or oily.
Fried foods or excessively oily foods are not miscible in water. As our bodies are primarily water based, this means that these oils are extremely difficult to metabolise and therefore wreak havoc on our liver and our digestion skin and therefore our skin.
Boost digestion.
Ensure your digestive system is up to scratch. Perhaps you need to take a probiotic and/or prebiotic to boost the amount of beneficial bacteria in your system. Perhaps you need to boost your fibre if your not visiting the bathroom on a regular basis. Like the liver, our skin tells us a lot about the health of our digestive system. If we are not efficiently excreting metabolic wastes and toxins, they risk being recycled through the blood and detoxification is pushed toward the skin, therefore our complexion will suffer as a result.
Water, water, water.
Water is essential for flushing out toxins and impurities. It helps us get a glowing complexion and assists in so many different bodily processes. The body is approximately 70% water, hence our reliance on adequate hydration is essential to our overall health and vitality. Aim to drink at least 8 glasses per day, as per Australian recommendations.
Reduce sugar.
Sugar = inflammation = angry skin = bleh! Need I say any more. If you must have sugar, stick to more natural sources or the least processed options. Sugar impairs immune function and promotes the growth of candida, which may promote acne flare ups.
LIFESTYLE:
Stress and emotions.
The way we think and feel can have an impact on the way we look. The skin is a major detoxifier, hence any emotional challenge will likely manifest in acne. See this post for some ways to reduce stress naturally.
Balance hormones.
Hormone imbalance is another key culprit when it comes to acne. See this post for some tips on what to eat for hormonal balance.
Rest is important.
Believe it or not, the body is actually quite busy when we’re asleep! During these hours, it works to rebuild and repair damaged molecules, rid of bugs and irritants as well as cleansing, digesting and detoxifying. Poor sleep affects our appearance and increases the ageing process. Good sleep will reduce inflammation such as dark circles around the eyes as the cells actively repair themselves overnight.