Acne: A Guide To Supporting Your Skin Naturally
I get it (and have been there) - dealing with acne, whether as a teenager or an adult, is no walk in the park. I remember desperately wanting to scrub it away (literally) and wishing for it to disappear foreverrrr. My journey with acne has been ongoing; while I still experience the occasional breakout, I’ve come to understand the triggers behind it and have learned how to better support my skin from the inside out. This blog isn’t here to promise a magical cure for acne, but rather to share insights and practical tips that could help you explore ways to support your body and thereafter your skin, naturally.
Why am I breaking out?
Truth is, the why behind skin conditions like acne is COMPLEX.
On the outside, acne is a combination of sebum mixed with overproduction of keratin, inflammation and bacterial colonisation.
On the inside, acne can be related to: hormonal fluctuations, nutrition, inflammation, gut dysbiosis or leaky gut, stress, anxiety and self worth.
Considering the multi faceted role of acne, a full Naturopathy consultation with a qualified Naturopath can save you a lot of time in regards to finding YOUR personal root cause of acne. Caitlyn, our Naturopath loves chatting about skin, as a facialist herself. You can book a consultation here.
Hormones and Acne:
Oestrogen reduces sebum production, therefore IMPROVES acne. This might be why, once your period ends and your oestrogen starts to rise, your skin clears!
Testosterone increases sebum, therefore worsens acne. This is why sometimes around ovulation, you may break out.
Insulin activates insulin growth factor, which in turn increases sebum, keratin and inflammation (all three things lead to acne). Insulin is the hormone that regulates blood sugar levels, hence why sugar can worsen acne.
Nutrition Tips For Clear Skin:
Reduce or eliminate sugar as insulin drives acne. This includes: soft drinks, lollies, chocolate bars, desserts, sweetened yoghurt, breakfast cereals and baked goods to name a few. High fructose foods to reduce or eliminate include: dates, honey, fruit juice and agave syrup.
Eliminate A1 dairy products as it increases insulin and insulin growth factor - A1 protein is found in most branded milk, cheese and yogurt. Swap to non dairy alternatives including rice, coconut and unsweetened almond milk. Or try goat, sheep or jersey milk as they milks do not contain significant amounts of A1 protein.
Eat at least one source of protein, carbohydrate/ starch and fat at each meal - Balanced meals stabalise blood sugars, thereafter preventing insulin spikes that drive acne. Stick to complex carbohydrates (oats, rice, sweet potato, buckwheat, quinoa, potatoes), unrefined fats (extra virgin olive oil, avocado, hummus, eggs, flaxseed, salmon, nuts/seeds) as well as combination of plant and animal proteins (chickpeas, lentils, kidney beans, hummus, hemp, pea protein, organic red meat/chicken, fish).
Increase gut loving foods - The intestinal lining and microbiome can be compromised in acne (1), therefore increasing foods such as kim chi, sauerkraut, bone broth, as well as a variety of fruits and vegetables could potentially improve the appearance of acne.
Lifestyle Tips:
Consider stress management - Cortisol, stress and anxiety play a role in the manifestation of acne (2). Are you getting enough sleep? Are you moving your body regularly?. Managing stress is an ongoing process, but it is essential for your skin and overall health. - Consider incorporating activities that bring you joy and relaxation, such as yoga, tai chi, meditation, or dedicating time to hobbies you love. For some, seeking the guidance of a professional counselor or therapist can provide invaluable support in navigating and reducing stress.
Exercise and Acne: Is Your Routine Contributing? If you’re doing 4+ HIIT workouts a week and struggling with acne, it may be worth reconsidering your exercise routine. High-intensity workouts can lead to elevated cortisol levels, which may exacerbate breakouts. Instead, try lower-impact exercises that are gentler on your body, such as pilates, yoga, walking, swimming or cycling. If you choose to continue with HIIT workouts, it’s essential to ensure your nutrition and caloric intake is adequate to support hormones, recovery and maintain balance.
Louise Hay’s emotional cause of disease - For those interested in the mind-body connection, Louise Hay’s perspective on the emotional causes of disease might resonate. According to her work, acne can stem from feelings of not accepting or disliking self. While this idea may not resonate with everyone, it could be worth exploring with a professional counsellor or therapist if it feels relevant to your journey. Addressing emotional well-being alongside physical care can be a powerful tool in supporting skin health.
Supplements For Acne:
Zinc - kills bacteria (3), reduces inflammation + keratin production (4) and promotes oestrogen production.
20-30 mg per day after food. Do not take on an empty stomach, as you will feel ill.
Vitamin C - supports inflammation, as well as possibly helping with scarring and wound healing (5).
Probiotic Lactobacillus rhamnosus - improves insulin signalling and acne appearance (6).
Need More Support?
For tailored advice or a skin health consultation, book a session with our Naturopath today! Let’s make a plan together.
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