How to Naturally Improve Acne
by Eric Madrid MD
Acne vulgaris, the technical name for acne or, simply, the condition of having too many pimples, is the medical condition that affects teenagers and young adults more than any other. Fortunately, there are natural and safe ways to help improve one’s skin complexion.
Excess sebum, an oily fluid made by the skin’s sebaceous glands, and dead skin cells that obstruct hair follicles are the two main causes of acne. As a result, “breakouts” can develop on many body parts, including the neck, back, chest, and shoulders.
Why do some people have acne while others have clear skin throughout adolescence and puberty? There are many causes, but genetics and exposome — the total of a person’s environmental exposures, including dietary habits, way of life, working circumstances, contaminants, medications consumed, and climate — play major roles.
Acne generally affects boys more than girls, but it can be extremely distressing for anyone who has to live with it. Males’ increased testosterone levels throughout puberty may be to fault, and pre-diabetes and insulin resistance further raise the risk. Although boys may be more affected throughout adolescence, some women with disorders like polycystic ovarian syndrome and hormonal acne that is brought on by the menstrual cycle are afflicted well after adolescence.
While a patient’s primary care physician or paediatrician often handles treatment of their acne, occasionally individuals are sent to a dermatologist for more aggressive treatments, such as topical and oral drugs including retinoids, acids, birth control pills, and antibiotics. Fortunately, there are also several non-drug methods that anyone, regardless of age, can use to reduce acne.
Eliminate toxins
There are a few things you may do to aid with your body’s detoxification. Your total health, including your skin, can be improved by changing your diet, avoiding processed foods, getting rid of dental mercury, enhancing gut health, mending the liver, and boosting kidney function. Smoking tobacco, including vaping, seems to increase the risk of developing acne.
Improve Your Diet
According to studies, dairy products like milk boost sebum production by increasing the IGF-1 hormone, which raises the risk of acne. Additionally, a risk factor for acne is a high intake of foods containing omega-6 acids, particularly the refined vegetable oils and soy oils used in processed meals. It is advised to limit high-sugar foods as they may also contribute to the disease.
It’s important to concentrate on eating a well-balanced diet. Several points to think about
· Acne risk is increased by eating chocolate.
· Adding more vegetables to your diet can help with acne.
· Consuming cow’s milk raises your risk of developing acne.
· Foods with sufficient amounts of zinc, vitamins A and E, and other nutrients can help prevent acne.
Additionally, maintaining proper hydration is essential for the body’s detoxification processes, so make sure you’re getting enough water throughout the day.
Boosting Gut Health
Like many other health issues, gut health has a significant impact on whether or not other health issues exist. 2,400 years ago, Hippocrates said that “all disease begins in the gut.” Skin issues might develop if the gut’s health is not optimal. When patients concentrate on intestinal health, I have personally seen cases of eczema, psoriasis, rashes, and acne improve. This is accomplished by staying away from foods that one is sensitive to and boosting the healthy bacteria in the stomach.
Toxins primarily enter our bodies through our intestines. Leaky gut is frequently brought on by gut conditions such irritable bowel syndrome, chronic diarrhea, constipation, bloating, etc. The absorption of chemicals and poisons is increased when the gut barrier is compromised.
By consuming a diet rich in fruits and vegetables and taking high-quality probiotics and prebiotics, gut health can be improved. The improvement of general skin health ultimately depends on the development of a healthy gut microbiota, which is essential.
SUPPLEMENTS USED FOR ACNE
Omega-3 Fatty Acids
Although fish oil is the most well-known form of omega-3 fatty acids, this important fatty acid can also be found in non-animal sources. These fatty acids, which largely consist of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), are crucial for the functioning of the circulatory system, muscles, and brain. According to a 2014 study published in the Nutrition Journal, most people worldwide — including most Americans — do not get enough essential fatty acids in their diets. Teenagers don’t get enough to eat, too. A variety of fish as well as other food sources like walnuts, chia seeds, flax seeds, hemp seeds, avocado, and natto contain these vital elements.
According to a 2014 study, omega-3 fatty acids are helpful for acne reduction at levels of 2,000 mg per day. Similar to this, a 2012 study found that omega-3 fatty acids may lessen the inflammation brought on by moderate to severe acne. A daily dose of 2,000 milligrams is advised.
Zinc
Due to its antibacterial and anti-inflammatory qualities, oral and topical zinc may be beneficial for treating acne, according to a 2013 study published in The Journal of Drugs in Dermatology. Zinc is a promising option to existing acne treatments due to its low cost, effectiveness, and lack of systemic adverse effects, according to a 2017 study published in Dermatologic Therapy. 30 mg once to three times day for up to three months is the recommended dosage.
Niacin
Niacin, commonly known as nicotinic acid, and niacinamide are the two forms of vitamin B3 that can be discovered (also known as nicotinamide). Regardless of its form, vitamin B3 functions as a precursor to nicotinamide adenine dinucleotide (NAD), which is essential for mitochondria — the powerhouse of the cell — to produce energy.
According to a 2014 study, topical niacin is thought to be beneficial for people with skin disorders, including acne. A 2017 study published in Dermatologic Therapy further supported the value of topical niacinamide for acne sufferers.
Vitamin C
Strong antioxidant vitamin C has a number of positive health effects. An investigation published in the International Journal of Cosmetic Science in 2005 found that topical vitamin C can be helpful in both the prevention and treatment of acne. dosage recommended: As specified on the package.
Vitamin D
In my medical practice in Southern California, where there are more than 300 days of sunshine annually, 80 percent of my patients have clinical vitamin D deficiency, which is indicated by blood levels of 30 ng/ml (75 nmol/L) or less. Few people get the recommended 15 to 20 minutes in the sun each day, exposing their face, arms, and legs to the ultraviolet light, which is the cause of this widespread insufficiency. Around the world, 90 percent of people are deficient.
A 2015 study found that low vitamin D levels were linked to an increase in acne, and a 2016 study found that serum 25(OH)D levels were negatively correlated with acne severity, especially in individuals with inflammatory lesions. Vitamin D insufficiency was more common in acne patients. A 2018 study, however, produced contradictory findings. More research is required. A daily dose of 2,000–5,000 IU is advised.
NAC
A dietary supplement is called N-Acetyl Cysteine (NAC). It helps shield the liver from toxins like acetaminophen (paracetamol), alcohol, and other environmental pollutants when present in sufficient amounts. NAC functions by assisting the body in increasing intracellular glutathione levels, a strong antioxidant As a result, it contributes significantly to the phase 2 pathway’s function in the liver’s detoxification process. According to a 2012 study, topical NAC may help lessen acne. 500 to 1,000 mg per day are advised.
Vitamin E
Studies show that taking vitamin E along with zinc and lactoferrin helps to minimize acne. Studies also suggest that those with acne seem to have lower levels of vitamin E than the general population. The topically applied form of the fat-soluble vitamin is commonly used to improve skin appearance. As suggested by the label: As prescribed.
Probiotics
According to studies, a leaky gut, or change in the diversity of intestinal bacteria, raises the risk of acne as well as systemic inflammation. In addition to a bad diet, the use of antibiotics or acid reducers can have a deleterious impact on gut bacteria, increasing inflammation as measured by CRP. Studies have shown that improving the gut microbiome may help treat acne. Natto, sauerkraut, kefir, and kombucha tea are examples of foods that have been cultured. Dosage advice: supplement with probiotics 5 to 60 billion units each day
Pantothenic acid, vitamin A, selenium, and potentially vitamin B6 are additional supplements that may be beneficial.
Conclusion:
Acne prevention and management can be challenging. However, in order to succeed to the fullest, a holistic strategy is required. Changes in diet are essential, and getting rid of contaminants is also beneficial. Although medications, especially oral antibiotics, can be effective, it is advised that they be used for the least length of time feasible. The aim is to optimize nutrition and healthy living.
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