Acne vulgaris, often simply referred to as acne, is a skin condition that affects millions of people worldwide. Characterised by pimples, blackheads, and whiteheads, acne can be both physically and emotionally distressing. While there are various treatment options available, understanding the root causes of acne is crucial for effective management. In this blog post, we'll delve into the common causes of acne vulgaris and explore natural ways to modify diet and lifestyle to reduce its occurrence.
Unravelling the Causes of Acne Vulgaris:
Acne is influenced by a combination of factors, including genetics, hormonal fluctuations, excess oil production, bacteria, and inflammation. Let's break down some of the primary contributors:
Hormonal Imbalance: Fluctuations in hormone levels during puberty, menstruation, pregnancy and times of stress, can trigger increased sebum (oil) production, leading to clogged pores and acne breakouts.
Excess Sebum Production: Sebaceous glands in the skin produce an oily substance called sebum, which helps lubricate and protect the skin. However, overproduction of sebum can contribute to clogged pores and acne formation.
Bacterial Overgrowth: Propionibacterium acnes, a type of bacteria that thrives in the hair follicles, plays a role in the development of acne. When pores become clogged with excess oil and dead skin cells, P. acnes can multiply and cause inflammation, leading to acne lesions.
Inflammation: Inflammation is a key component of acne vulgaris, contributing to redness, swelling and discomfort associated with acne lesions. Inflammatory responses triggered by factors like bacteria and excess sebum can exacerbate acne symptoms.
Natural ways to Combat Acne with Diet and Lifestyle:
While medical creams and treatments are an option for Acne, they come with side effects and when the medication is stopped the Acne may return. The key is to understand the root cause and try different options to support it naturally:
Swap processed food for whole food
Processed food lacks key nutrients needed for skin health. It may contain artificial ingredients that promote acne growth and increase inflammation. Eating a balanced diet rich in rich in complex carbohydrates may reduce acne: Try whole grains, legumes, unprocessed fruits and vegetables that are rich in antioxidants
Dairy
Dairy is often linked with acne, it may be worth trying to eliminate it for a month to see if it helps. For some people cows milk can be a trigger due to the high levels of Insulin Growth Factor it contains. Interestingly, yoghurt and cheese did not have the same effect.
Consume foods rich in Zinc, Vitamin A and E such as:
Yellow and orange fruits and vegetables like carrots, apricots, peppers and sweet potatoes. Other skin friendly foods include:
Dark green leafy vegetables
Berries
Brown rice
Quinoa
Pumpkin seeds
Lentils and beans
Fruit and veg contains antioxidants, vitamins and minerals to support overall skin health and reduce inflammation.
Limit consumption of high-glycemic index foods
Refined carbohydrates (white pasta, white bread) and sugary snacks can spike blood sugar levels and exacerbate acne. It has been demonstrated in several studies that sugar drives acne and inflammation. Swap your sugary snack for some nuts or avocado.
Boost your intake of omega 3 rich foods
They support skin health by reducing inflammation and support blood sugar balance. Try oily fish (salmon, mackerel, anchovies, herring, sardines) or walnuts and flax seed.
Stay Hydrated
Drink approximately 2L filtered water daily to keep the skin hydrated and promote detoxification. Hydration supports skin barrier function and can help prevent pores from becoming clogged.
Practice Good Skincare Habits
Use gentle, non-comedogenic skincare products to cleanse and moisturise the skin without clogging pores. Avoid harsh scrubbing or over-washing, as this can strip the skin of its natural oils and worsen acne.
Manage Stress
Practice stress-reduction techniques such as mindfulness meditation, deep breathing exercises, yoga or hobbies that promote relaxation. Chronic stress can exacerbate acne by triggering hormonal imbalances bye increasing cortisol and driving inflammation.
In a Nutshell
Acne vulgaris is a common skin condition with a range of contributing factors. While there is no one-size-fits-all solution, adopting natural strategies to modify diet and lifestyle can play a significant role in reducing acne severity and improving overall skin health. By incorporating nutrient-rich foods, staying hydrated, practicing good skincare habits and managing stress, you can take proactive steps towards achieving clearer, healthier skin.
If you’ve tried all these tips and haven't seen an improvement then it is time to consider the root cause of your symptoms . Book a free 15 minute chat with me, I’ll explain how I work and what I can do for you.
Follow me on instagram @cerigore_nutrition.
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