healing acne naturally

I was plagued by acne for years. It started in high school, which is the norm for most people, and my first stop was the dermatologist. They gave me a retinoid cream that they told me would make my face worse before it got better and I would experience a lot of redness and peeling in the beginning. I remember not being able to stand how my face was looking, so I stopped using it all-over like they recommended and only for spot treatment. Then they put me on an oral antibiotic, pretty much for as long as I wanted with no end in sight. I loved the idea of the oral antibiotic because it wasn’t something that I had to apply to my skin and risk it looking red and worse, and it would take care of things “in the background”. Fast-forward to the end of college, and I was still on these antibiotics. My skin looked fine, so I decided to go off of the pills and my acne didn’t really come back until I went on a hormonal birth control in my early 20’s and it came back with a vengeance. Once again I was put on an antibiotic, and even a heart medication that my new dermatologist told me would help. It was a habit and the norm for me to accept all advice from my doctors, so I got the prescriptions filled and went about my day. Then I went to nutrition school and started learning about the root causes of skin problems. Most of the time, it’s what you’re putting in your body that’s causing these acne flare-ups. Treating the problem with a topical cream or an oral antibiotic is NOT treating the root cause, and it’s probably making the problem worse in the long run. 

So what ended up working for me? Limiting certain foods, like gluten and dairy, and starting to take a few key supplements. When I started to clean up my diet, my skin cleared up too. 

Acne is not just a teenage problem and affects men and women of all ages and can be incredibly frustrating when you’re almost 30 (or any age) and experiencing an ugly breakout. A lot of my friends and clients ask me if there’s anything they can do for acne and breakouts and I always tell them the same thing – start by changing your diet (usually this means removing a couple of things – I’m sorry!) and supplement with a couple of key nutrients. 

Try to look at acne this way –  it’s your body’s way of telling you that it’s out of balance and your insides need some extra love. 

Why do I get acne (literally, what happens with your skin)

There are four major problems with your sebaceous gland (tiny hair and oil gland within each follicle canal in your pore) when you get acne:
1. Excessive sebum production (oily substance composed of fat and debris from dead fat-producing cells)
2. Obstruction or clogging of the canal under each pore
3. Overgrowth of bacteria
4. The follicle rupturing and leaking bacteria, fats and other debris into the dermis of the skin

Conditions that May be Causing Your Acne

INFLAMMATION – Inflammation is linked to acne and can be observed by swelling around an acne lesion. Chronic inflammation is provoked by sugar, omega-6 fatty acids and trans fats and this causes prostaglandin production (PGE2) which cause acne
OXIDATIVE STRESS – People with acne have lower levels of selenium and lipoic acid (potent antioxidants) than those without acne
HORMONES – Androgens (produced by the adrenals, testes in men, and ovaries in women) stimulate sebum production which will cause follicle buildup. Higher levels of blood androgens are associated with acne
INSULIN – Acne is sometimes called “diabetes of the skin” because it increases androgen proteins which cause acne. Insulin (produced when we intake sugar) can stimulate the sebaceous gland which produces oil and clogs pores
DYSBIOSIS (imbalance of good bacteria in the gut) – bad bacteria in the gut can cause acne. A study showed that acne sufferers who took a probiotic had 80& decrease in acne
BRAIN/SKIN CONNECTION – Studies show that 30% of those with acne are clinically depressed and 44% have signific antanxiety. Many of the nutrient deficiencies that are related to acne are related to depression. 
STRESS – Psychological stress is shown to cause low-grade inflammation as well as increased oxidative stress. Cortisol, the stress hormone, is elevated in adults with acne. Women tend to be more susceptible to the effects of cortisol and sebum production

What Foods may Be Causing Your Acne?

DAIRY
This is a tough pill to swallow for most people. People love their dairy. I personally love yogurt, milk, ice cream and cheese but am super aware of the changes in my skin when I eat it. If you haven’t ever paid attention to your skin and what happens when you eat certain foods – the time is now! If you break out, think back to what you had over the last few days and a lot of times you’re going to find the culprit for the breakout. 

Numerous studies have shown dairy to be one of the foods that may cause and/or make acne symptoms worse. This study, one of my favorites, took over 200 teens with moderate acne, or no acne, and monitored their dairy intake and skin health. The study found that the amount of dairy consumed by the teens who had acne was significantly higher than those participants without acne. 

The epidemic incidence of adolescent acne in Western milk-consuming societies can be explained by the increased insulin- and IGF-1-stimulation of sebaceous glands mediated by milk consumption.

The above quote comes from this study, explaining that consuming cow’s milk results in changes of the hormonal axis of insulin, growth hormone and insulin-like growth factor-1(IGF-1) in humans. Milk consumption raises IGF-1 serum levels in adolescence and adulthood. During puberty with the onset of increased secretion of growth hormone, IGF-1 serum levels increase and are further enhanced by milk consumption.

So, what does this mean for acne? As we get older and grow, we naturally secrete growth hormone and IGF-1. When we consume milk products (especially if they aren’t organic and/or grass-fed) it raises these levels even more – creating a bad situation for our skin since IGF-1 and growth hormone are directly correlated with an increase in sebum production, which leads to acne. 

If you love dairy, consume it regularly, and you have acne, I highly suggest removing it from your diet. At least for a few weeks to monitor your skin to see if there’s any improvement. 

GLUTEN/GRAINS/SUGAR
Another toughy for most people. People think gluten is in everything, is really hard to avoid, and their life will be significantly worse if it doesn’t include it. Yes, limiting gluten takes some getting used it, but if it means clearer skin, wouldn’t a break be worth a shot? I think so – acne is the worst. 

So, why would gluten cause acne, or make it worse? Glutinous proteins, found in wheat, barley, and rye, can make your gut more permeable (or leaky), which allows partially digested proteins to get into your bloodstream that otherwise wouldn’t be there. Having these gluten proteins in your blood isn’t a good thing and it triggers your immune system and promotes inflammation, which can contribute to worsening acne.

The same goes for any carbohydrate or grain. Just like dairy, when you eat grain carbohydrates and sugar/fructose, it causes a surge of insulin and IGF-1 in your body. This can lead to an excess of male hormones, like testosterone, which cause your pores to secrete sebum, that greasy substance that attracts acne-promoting bacteria.

Conventional Recommendations & Reasons to Consider Avoiding Them

OVER-THE-COUNTER TOPICALS – benzoyl peroxide creams, cleansers or gels, salicylic acid pads, glycolic acid creams, peels and lotions
Reasons to avoid – may cause burning, peeling, redness. Causes free radical damage to the cells on your face. Creams and pads also contain a lot of toxic chemicals that can cause more harm. 
PRESCRIPTION TOPICAL TREATMENTS – retinoid creams, gels or liquids, antibiotic creams, lotions and solutions
Reasons to avoid – The skin may become red, dry and irritated and may cause a flare-up or worsening of the appearance of acne in the first 4-6 weeks as part of the healing process
PRESCRIPTION SYSTEMIC TREATMENTS – oral antibiotics, hormone therapy, Isotretinoin vitamin A metabolite
Reasons to avoid – Long-term antibiotic use has been linked to breast cancer, irritable bowel syndrome, yeast infection and gastro diseases
ACCUTANE
Reasons to avoid – Severe side effects such as birth defects, depression, anxiety, headaches and digestive problems
PHOTOTHERAPY, HEAT TREATMENTS AND LIGHT THERAPY UVA-FREE BLUE LIGHT
Reasons to avoid – Reports of free radical damage – may lead to skin cancer

These remedies are putting a “bandaid” over the problem, not solving the actual root cause! While they may help create a short term cosmetic fix, they are not the answer.

Nutritional Protocols

• FISH FISH FISH – Omega-3 fatty acids, found in cold-water fish (salmon) help diminish the inflammatory activity of PGE2
• Consume anti-inflammatory foods to help with oxidative stress – turmeric, ginger, green tea, beets, grapes, blueberries, dark leafy green veggies & eggs
• To help combat hormonal acne, consume a diet high in fiber & alkaline-rich fruits and veggies to help the liver detox!
• Eat fermented foods like kefir (fermented yogurt – goat kefir is best to avoid dairy) and sauerkraut (fermented cabbage) – these foods contain probiotics that can help build up good bacteria in the gut and help to fight off bad bacteria that may be causing your acne
• Fish consumption boosts tryptophan levels which will help mood & mind-body medicine will help manage stress – meditation, yoga, breathing exercise, cognitive-behavioral therapy

Recommended Supplements

• ZINC! Helps to reduce the inflammatory response to acne-causing bacteria. I recommend this one. 
• PROBIOTICS – To help restore and balance your good gut bugs essential to fight and prevent acne. I especially recommend probiotcs if you’ve been on antibiotics – but I recommend them for everyone. Here’s what I use. 
• KRILL OIL – to help fight inflammation associated with acne. 
• VITAMIN B-COMPLEX – to help support the liver detoxification pathways to help your body clear toxins that may be making acne worse. 

Some of the links above are Amazon Affiliate links – should you click on them and purchase the items, I will receive monetary compensation!

DISCLAIMER: THE INFORMATION ON THIS WEBSITE IS FOR EDUCATIONAL PURPOSES ONLY AND SHOULD NOT BE CONSIDERED MEDICAL ADVICE. THIS INFORMATION IS PROVIDED TO HELP YOU MAKE INFORMED DECISIONS ABOUT YOUR HEALTH. IT IS NOT MEANT TO REPLACE THE ADVICE OF YOUR PRIMARY PHYSICIAN. CHOOSING A HOLISTIC APPROACH TO NUTRITION MEANS CHOOSING PERSONAL RESPONSIBILITY FOR YOUR HEALTH CARE. KATIE BENSON IS NOT LIABLE OR RESPONSIBLE FOR ANY HARM, DAMAGE OR ILLNESS ARISING FROM THE USE OF THE INFORMATION CONTAINED HEREIN.