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top ten tips for getting rid of acne
1. Fresh fruit, vegetables, nuts and seeds
Increase the variety of fresh fruit, vegetables, nuts and
seeds in your diet. The easiest way to do this is to create
delicious smoothies and juices from ripe fruit, have at
least one salad every day — even just as a side dish
— with your main meal, and snack on nuts and dried
fruits. Brazil nuts and pumpkin seeds are fantastic for
acne because they contain selenium (Brazils) and zinc (pumpkin
seeds), deficiencies in these minerals have been linked
to acne. If you're stuck for recipes containing a good variety
of fresh ingredients, look no further than Clear
Skin, the new book by Karen Jessett — it contains
over 80 delicious recipes to aid acne-prone skin.
2. Water
Drink plenty of water every day. Aim to drink at least
two litres of still mineral water. If the skin becomes dehydrated,
dead skin cells are not effectively shed, which can lead
to blocked pores and further acne.
3. Probiotics and prebiotics
Antibiotics destroy the bacteria in your digestive system,
which can lead to poor digestion, constipation and reduced
absorption of essential vitamins, minerals and nutrients
— all of which can lead to more acne because your
body isn't able to get rid of waste effectively and toxins
get expelled via the skin instead. If you have been taking
antibiotics for your acne, it's vital you replace the "friendly"
bacteria in your digestive system with a good quality probiotic,
such as Nature's
Biotics.
Prebiotics are foods which help re-establish the good bacteria
in the gut — these include honey, onions, artichokes
and bananas. Taking a probiotic supplement and eating prebiotics
foods will help restore the levels of beneficial bacteria
that are destroyed by antibiotics.
4. Supplements & superfoods
Sometimes it's not possible to get all the vitamins, minerals
and nutrients required to obtain and maintain clear skin.
We can be eating all the right foods, but because of other
factors — such as long-term antibiotic use —
we may not be absorbing everything we need from our diets.
There are a few supplements that are particularly useful
to those with acne, including:
- Maca — a powdered Peruvian root vegetable that
helps balance and stabilize the body's systems and helps
normalise hormones. It tastes delicious blended into smoothies,
a little bit sweet and little bit savoury. Maca is also
rich in essential amino acids, fatty acids, phytochemicals
and minerals, including calcium, magnesium, iron, potassium,
silica and iodine.
- Nature's
Living Superfood — A nutrient-dense, mineral-rich
superfood, it contains a full spectrum of absorbable nutrients:
vitamins, minerals, trace minerals.
5. Use only natural products on your skin
Many skin care products on the market contain chemicals
that can aggravate acne-prone skin. By overloading the skin
with harsh chemicals that strip the skin's natural oils,
the skin will produce more oil to compensate — which
can lead to more blocked pores and acne! Use products that
contain natural ingredients such as tea tree oil, which
is known for its antibacterial properties. The best method
for dealing with acne-prone skin is the less-is-more attitude.
Use as few products as possible so your skin gets a chance
to heal on its own. If you wear make-up, buy formulas that
are non-acnegenic or non-comedogenic (non-pore blocking).
6. Reduce stress
Stress is on of the biggest precursors of acne, especially
beyond puberty. Controlling stress can reduce the release
of the stress hormone cortisol, and therefore reduce the
severity of the acne. Id you suffer from stress regularly,
learn to recognise the early symptoms and take action. There
are various ways you can reduce stress and become more relaxed:
- Exercise
— especially Yoga and T'ai Chi. Moderate exercise
will increase blood flow to the skin and aid healing,
as well as improve the health of your internal organs
enabling them to get rid of waste more effectively.
- Relaxation
techniques, such as breathing
exercises and meditation
7. Reduce your intake of sugar and refined carbohydrates
There is recent research pointing the finger at diet —
eating refined carbohydrates (white bread, pasta, rice,
flour etc) and sugar leads to a surge in insulin and an
insulin-like growth factor called IGF-1. This in turn leads
to an excess of male hormones, which encourage the skin
to excrete large amounts of sebum. This grease-like substance
encourages the growth of bacteria responsible for acne.
Refined carbs/sugar = more insulin = more hormones
= more sebum (oil) = more bacteria = more acne
8. Reduce your intake of caffeine
Caffeine increases the levels of stress hormones in the
body and can aggravate acne. Avoid coffee, tea, chocolate
and other stimulant containing drinks.
9. Reduce your intake of dairy and red meat
Dairy products and meat are hard for us to digest, and
are acid-forming in the body. The condition of the skin
is linked to the health of your internal organs. If you're
struggling to digest high levels of animal protein, your
body won't get rid of waste products effectively, and they
will be released via the skin as acne. Dairy and red meat
also contain high levels of hormones which can increase
our our levels, and result in more acne. Many people are
also intolerant to dairy products without realising it,
and a mild intolerance can manifest itself as acne. There
are plenty of alternatives to dairy these days — and
you can create simple and nutritious nut milks at home,
such as the calcium-rich sesame
and banana super smoothie.
10. Sunshine and fresh air
Sunshine stimulates the creation of vitamin D in the body
— an essential vitamin for healthy skin. A little bit
of fresh air and sunshine every day will also reduce stress
and increase oxygen to the skin. Even when it's overcast,
the sun's rays reach us, so take a 10 minute walk outside
every day. Don't get burnt in the sun though — apart
from increasing the risk of skin cancer, burnt and heavily
tanned skin forms a thick layer on the skin's surface that
doesn't exfoliate quickly enough and leads to blocked pores.
For more information on the above tips, and plenty more,
including: causes of acne, skin sinners, skin saving foods,
detoxing, acid/alkaline balance, juice cleanses, fasting,
vitamins, minerals, daily care advice, sleep, personal testimonials
and over 80 delicious recipes, order Clear
Skin by Karen Jessett.
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