Most alternative medicine practitioners believe that skin is a reflection of one's overall health, and as a holistic health consultant, I have generally found this to be true. While there may be other contributing factors such as genetics, changing hormone levels, lack of sleep and stress, most cases of acne (especially in teenagers and young adults) can be controlled with proper diet and supplementation. Read on to discover which nutrients and lifestyle adjustments will transform your complexion into a radiant canvas that glows from within.
Dietary Changes
We've all heard the saying "you are what you eat", and when you're trying to improve your skin health, dietary changes can make a difference. When high-glycemic index foods are eliminated from the diet, the impact on skin health is significant and swift.
The link between dairy products and acne is well-studied. Dairy products including cheese, cream, milk, ice cream, and yogurt have been found to increase circulating androgens which, in turn, causes facial sebum and keratinocytes (a type of skin cell) to go into over production. This all results in increased red, painful, inflamed acne.
Insulin spikes from simple carbohydrates such as refined sugars, white flour, white rice, white potatoes, and pastas lead to increased sebum production and growth factor hormones in the body, both of which are contributors to acne. A well-rounded diet comprising whole foods, lean proteins, and plenty of high-fiber vegetables give your skin the nourishment it craves.
Hydrate
Staying hydrated is important to keep your skin healthy and clear. When your skin is dehydrated, it is likely to compensate by producing more oil, which in turn causes more blemishes and acne breakouts. Studies show that you'll drink more water if you have a refillable drink container with a straw. Get yourself a good quality refillable cup, mug, or other drink container, and commit to filling it up at least 2-3 times each day.
Blood Defense
While not originally created for the purpose of reducing acne, this formula has been used by many of our customers to stimulate the lymph system, reduce inflammation, and gently cleanse and detoxify the body.
Zinc
This well-known mineral does much more than just boost your immune system during cold & flu season-- Zinc is also an important micronutrient required for the normal function of skin. Zinc's anti-inflammatory properties play a vital role in controlling acne-causing bacteria and reducing inflammation. Studies show that regular supplementation of zinc has a significant effect on many skin conditions, such as eczema, acne, folliculitis, and even warts!
Vitamin A
It seems like everyone these days is raving about retinols and their ability to improve a wide spectrum of skin concerns, from fine lines to pigmentation and even acne. But did you know that retinols are actually a vitamin A derivative? Vitamin A is known for its ability to regulate oil production, promote cell turnover, and prevent clogged pores. In addition, vitamin A can regulate skin tone and reduce discolorations that acne can leave on the skin. By supplementing or ingesting more foods rich in vitamin A such as sweet potatoes, carrots, and spinach, you can provide your skin with the nourishment it needs to maintain its vibrant glow.
Vitamin C
Your skin’s epidermis — the top layer of skin that’s visible to the human eye — contains high levels of vitamin C. As a potent antioxidant, vitamin C plays a key role in protecting, healing, and producing new skin. It also shields your skin from harmful free radicals and aids in collagen synthesis, enhancing elasticity and preventing acne scars.
Probiotics
Gut health and skin health are much more closely intertwined than most people realize. Your the colon and the kidneys/urinary tract are normally the organs responsible for waste elimination. If either of these isn't functioning properly, then the body uses its third waste elimination organ: the skin. Probiotics support digestive health and optimal digestive function, reducing the likelihood of inflammation-induced acne flare-ups.
Embracing a holistic approach to skincare unlocks benefits that are much more than skin deep. Implementing the changes suggested in this blog post can do more than just improve more than just your skin-- you may also enjoy better gut health, balanced hormone levels, less frequent or severe illness, and improved energy, since all of these nutrients also strengthen and nourish other organs and systems in your body.
Keep in mind that you're working from the inside, out-- you'll need to stick with it for at least 6-8 weeks due to the cycle of skin cell turnover. Don’t cut out candy and then give up after a week! Healing skin takes time, but it is possible and the results are incredible.
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