A great skincare regime is paramount to combating breakouts; however, in this journal entry, we thought it was time to share some alternative acne-busting tips.
We all understand the main causes of acne are an increase in hormones, along with contributing factors of increased sebum, retention keratosis and bacteria. However, acne may also present in adult skin, with other influences to consider, including genetics, stress, medications, diet/gut health, endocrine disorders, and fluctuations/changes in hormones.
Avoid Trigger Foods.
Maintaining a healthy gut is important for the health of your skin, as an imbalance of good and bad bacteria and the diversity of the microbiome can influence it. Known as the gut-skin axis, it’s important to avoid foods with a high GI index, such as sugars, sweets, and highly processed food.
Foods with a high GI index can affect your blood sugar levels. In basic terms, GI stands for glycaemic index, which is a rating scale for how quickly or slowly carbohydrate foods can increase your blood sugar levels. Foods high on the GI scale are quick to raise blood sugar levels, which may affect hormones and increase oil production in your skin.
An example is sugar, a refined carbohydrate which is released quickly into the bloodstream and can cause your blood sugar levels to spike, increasing insulin-like growth factor 1 (IGF-1). This may increase sebum (oil) and inflammation as our hormones (androgens) become more active.
White bread, white rice and potatoes are examples of high GI foods, whilst grains are examples of lower GI foods.
Lactose, a sugar found naturally in cow’s milk, and milk-derived amino acids may also raise insulin levels and could increase sebum production, keratinisation and inflammation in the skin. Hormones, both natural and synthetic, found in cow’s milk may also have an effect on the skin.
Processed foods are high in fats (usually not the good type), salt, sugar and additives, so avoid where you can.
Foods to Include.
Including oily fish like salmon, green leafy vegetables and berries is a good choice, as they are rich in antioxidants, omegas and anti-inflammatories. Some spices, for example turmeric and ginger, are known for their anti-inflammatory properties.
Supplements.
Zinc is a great additional supplement, as it’s known for its anti-inflammatory and healing properties.
As always, before taking any supplements or radically changing your diet, it’s a good investment to check in with your medical practitioner or naturopath for a customised program that works for you.
Hydrate.
Replace soft drinks, alcohol and caffeinated drinks with plain water. Include a slice of lemon, mint or cucumber in your water, or try a cold-pressed vegetable green juice instead.
Light It Up.
LED is great for acne, so invest in some professional stand-alone LED sessions. Choose red or blue light therapy.
Be Active.
Exercise can be great for acne. Being active can help even out blood sugar levels, increase circulation to deliver oxygen-rich blood for the body and is a great eliminator in removing toxins.
When we exercise, we may sweat, so be sure to cleanse and shower post-exercise. If swimming is your go-to activity, be sure to shower and replenish your barrier, as chlorine can be stripping and dehydrating for the skin.
Clean Up.
Change your pillowcase every couple of days. Wash your makeup brushes, headbands and use disposable cotton pads instead of a face cloth. Wipe your phone, earbuds or headphones daily.
Check Your Ingredients.
Become an ingredient reader and check all products for comedogenic ingredients and artificial colours. This includes hair care products too.
Don't Pick.
Avoid picking or squeezing any pimples, big or small, to avoid scarring and post-inflammatory hyperpigmentation (PIH).
Your Skin Journey.
Whatever your skin situation, we are here to help you on your skin journey.
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