Acne Vulgaris Diet and Information
A Time to Heal
Acne, a common skin condition, occurs when hair follicles become clogged with oil and dead skin cells. Hormonal changes during puberty are the primary cause, leading to increased sebum production. This excess oil combines with dead skin cells to block follicles and form whiteheads and blackheads.
There are two main underlying causes of acne: hormonal changes and dietary factors. During puberty, fluctuations in male hormones trigger significant bodily changes that can contribute to acne. Additionally, issues with fat and carbohydrate metabolism can worsen or trigger acne if present in the diet.
The overactivity of sebaceous glands is responsible for the formation of acne. These glands are most abundant on the face, chest, and back, making these areas common sites for acne breakouts. The disorder typically begins during puberty when increased production of androgens from reproductive organs and adrenal glands leads to heightened sebum production. A plug composed of keratin blocks the follicle while sebum accumulates behind it. Blackheads form due to oxidation of sebum, which can become further inflamed if bacteria become active within the follicle, resulting in pus-filled lesions.
Factors such as diet, stress levels, sleep hygiene, weather conditions, and hormonal fluctuations related to PMS can affect the severity or frequency of acne outbreaks.
There are several factors that can contribute to the development of acne:
- Hormonal changes: During puberty, both males and females experience an increase in hormone levels, particularly androgens like testosterone. These hormones stimulate the sebaceous glands to produce more oil, making adolescents more prone to developing acne.
- Genetics: Acne tends to run in families, suggesting a genetic predisposition to the condition. If your parents or siblings had acne, you may be more likely to develop it as well.
- Excessive sebum production: Some individuals naturally produce more oil than others, making them more susceptible to acne.
- Bacterial activity: The bacteria Propionibacterium acnes (P. acnes) normally reside on our skin but can multiply rapidly within clogged hair follicles, leading to inflammation and redness associated with acne.
Preventing acne involves adopting good skincare practices and making healthy lifestyle choices:
- Keep your face clean: Gently wash your face twice daily using a mild cleanser specifically formulated for acne-prone skin. Avoid scrubbing too harshly as this can irritate the skin.
- Avoid touching your face: Touching your face frequently transfers bacteria from your hands onto your skin, increasing the risk of breakouts.
- Don’t squeeze or pick at pimples: Picking at pimples can lead to scarring and further inflammation.
- Maintain a healthy diet: It is generally recommended to consume a well-balanced diet rich in fruits and vegetables while limiting processed foods high in refined sugars and unhealthy fats.
- Exercise regularly: Exercise helps reduce stress levels which can also contribute to flare-ups
Stress and lack of sleep can contribute to hormonal imbalances and exacerbate acne. Managing stress and improving sleep hygiene can help support hormonal balance and improve overall skin health. Here are some techniques that may be suggested:
Stress Management Techniques:
- Practice relaxation techniques such as deep breathing exercises, meditation, or yoga.
- Engage in regular physical activity or exercise, which can help reduce stress levels.
- Find healthy outlets for stress such as hobbies or activities that bring you joy.
- Consider talking to a therapist or counsellor who can help you develop coping strategies for managing stress.
Sleep Hygiene:
- Establish a consistent sleep schedule by going to bed and waking up at the same time every day.
- Create a comfortable sleep environment that is dark, quiet, and cool.
- Avoid stimulating activities (e.g., screen time) before bedtime as they can interfere with sleep quality.
- Develop a relaxing bedtime routine such as taking a warm bath, reading a book, or practicing gentle stretching exercises.
- Limit caffeine intake later in the day as it can disrupt sleep patterns.
Prioritize Self-Care
- Take time for self-care activities that promote relaxation and well-being, such as taking baths with soothing essential oils or enjoying a massage.
- Engage in activities that you find enjoyable and fulfilling to reduce overall stress levels.
Essential Harmony has developed a range of products containing Essential Oils and Carrier oils which have traditionally been used to assist with acne. These products contain Tea Tree, Frankincence, Lavender, Rose Geranium, Neroli, Sweet Orange, Lemon and Camphor Essential Oils as well as Jojoba, Rosehip and Argan Carrier Oils and include an organic Tea Tree Face Wash, a Toner, Spot Buster Serum and Moisturiser. Ingredients and directions are listed on the label.
View breakdown of the Carrier Oils and Essential Oils used in the Acne Range and their benefits in skincare products for acne treatment. When these Carrier Oils and Essential Oils are combined, they create a potent combination for treating acne-prone skin.
While essential oils and carrier oils can help with the symptoms of acne, it’s important to note that they may not directly address the underlying hormonal imbalances that contribute to acne. Hormonal changes are a common cause of acne, particularly during puberty or hormonal fluctuations associated with the menstrual cycle.
However, these oils may offer potential benefits for hormonal acne by addressing factors such as inflammation reduction, bacterial control, sebum regulation/gentle exfoliation (for lemon), calming effects on the nervous system/stress reduction (for lavender/neroli), promoting skin healing, providing hydration/nourishment (for carrier oils) and providing overall skin health benefits. This can help improve the appearance and severity of acne breakouts.
- Tea Tree Oil: Tea tree oil has antimicrobial properties that help kill bacteria on the skin, including the Propionibacterium acnes bacteria that contribute to acne. It also helps reduce inflammation and redness. Tea tree oil has been shown to have anti-androgenic properties, meaning it can potentially help regulate hormones involved in acne development. It may help reduce excess sebum production caused by hormonal imbalances.
- Frankincense Oil: Frankincense oil has anti-inflammatory properties that can soothe irritated skin and reduce redness caused by acne. It may also help balance oil production. Frankincense oil has been traditionally used to balance hormones and reduce stress levels, which could indirectly benefit hormonal-related acne.
- Lavender Oil: Lavender oil is known for its calming and soothing properties, which can help with inflammation associated with acne. It also has antibacterial properties that may help fight against acne-causing bacteria. Lavender oil is known for its calming effects on the nervous system. By reducing stress levels and promoting relaxation, it may indirectly influence hormonal imbalances that contribute to acne flare-ups.
- Rose Geranium Oil: Rose geranium oil has sebum-regulating properties, making it beneficial for controlling excess oil production in the skin. It also has antibacterial properties that can combat acne-causing bacteria. Additionally, Rose Geranium oil is known for its balancing effect on hormones, which could be beneficial for hormonal acne.
- Neroli Oil: Neroli oil helps regenerate skin cells and improve skin elasticity, making it effective in fading acne scars and promoting overall skin rejuvenation. It can also have a calming effect on the nervous system, potentially helping to alleviate stress-induced hormonal imbalances.
- Sweet Orange Oil: Sweet orange oil is rich in vitamin C, which helps promote collagen production and brighten the complexion. It also has antibacterial properties that may aid in preventing new breakouts.
- Lemon Oil: Lemon essential oil contains citric acid, which helps exfoliate dead skin cells, unclog pores, and remove excess sebum. Its antibacterial property aids in combating acne causing bacteria.
- Camphor: Camphor essential oil exhibits antiseptic properties and reduces bacterial growth on the skin. Its cooling effect provides relief from inflammation caused by active pimples.
- Jojoba Oil: Jojoba oil closely resembles human sebum, making it an excellent moisturizer for all types of skins including oily skins. Its non-comedogenic nature means it doesn’t clog pores or cause breakouts. It can also regulate sebum production of oily skins. Jojoba oil contains plant oestrogens that mimic human oestrogens, thus helping in balancing out hormone levels. It also regulates sebum production.
- Rosehip Oil: Rosehip seed contains vitamin A & C as well as fatty acids such as linoleic acid which are known to improve cell regeneration thereby fading scars left by healed blemishes. Moreover, its hydrating effect is gentle even on sensitive skins.
- Argan Oil: Argan oil is known for its nourishing properties as it contains vitamin E, antioxidants, and fatty acids that promote overall skin health by hydrating the skin while reducing inflammation and irritation caused by active pimples without clogging the pores.
- Water: Stay hydrated by drinking plenty of water throughout the day. Adequate hydration helps flush out toxins from the body and keeps the skin hydrated and clear.
- Herbal teas: Enjoy herbal teas like green tea, chamomile tea, and rooibos tea, which have anti-inflammatory properties and can help soothe the skin. Lemon Water & Honey, Coconut water, Turmeric and Ginger Water, Aloe Vera Juice, Chia Seeds Water, Cucumber and Spinach Juice as well as Carrot and Beetroot Juice are beneficial.
- Whole grains: Opt for whole grains like brown rice, quinoa, oats, and whole wheat bread over refined grains. Whole grains have a lower glycaemic index, which helps regulate blood sugar levels and reduce the risk of acne flare-ups.
- Antioxidant-rich Fruits and Vegetables: Incorporate a variety of colourful fruits and vegetables into your diet, such as berries, oranges, spinach, kale, and bell peppers. These foods are packed with vitamins, minerals, and antioxidants that help combat inflammation and promote healthy skin.
- Omega-3 Fatty Acids: Include sources of omega-3 fatty acids in your diet, such as fatty fish (salmon, mackerel, sardines), walnuts, chia seeds, and flaxseeds. Omega-3s help reduce inflammation in the body and support skin health.
- Probiotic-Rich Foods: Consume probiotic-rich foods like yogurt, kefir, kombucha, and sauerkraut to support a healthy gut microbiome. A balanced gut microbiome is linked to clearer skin and reduced inflammation.
- Lean proteins: Choose lean sources of protein such as skinless poultry, tofu, legumes, and nuts. Protein is essential for skin repair and regeneration.
- Zinc-Rich Foods: Include zinc-rich foods like pumpkin seeds, chickpeas, cashews, and lean meats in your diet. Zinc supports immune function, helps heal the skin, and may reduce acne inflammation.
- Whole grains: Opt for whole grains like brown rice, quinoa, and whole wheat bread over refined grains to help regulate blood sugar levels and reduce inflammation.
- Grilled Foods – Instead of fried foods
- Raw Foods – Raw fruit and vegetables provide antioxidants to help reduce free radical damage.
- High-Glycaemic Foods: Minimize consumption of high-glycaemic foods like white bread, sugary cereals, pastries, and sugary drinks. These foods can lead to spikes in blood sugar levels, triggering inflammation and acne.
- Dairy Products: Some individuals find that dairy products, especially milk, can exacerbate acne. Consider reducing or eliminating dairy from your diet and opt for dairy alternatives like almond milk or coconut milk.
- Fried and Greasy Foods: Limit intake of fried foods, fast food, and greasy snacks. These foods can increase sebum production and clog pores, leading to breakouts.
- Processed Foods: Avoid processed foods high in artificial additives, preservatives, and trans fats. Opt for whole, unprocessed foods whenever possible to support overall skin health.
- Saturated Fats: Reduce consumption of foods high in saturated fats, such as red meat, processed meats, and full-fat dairy products. High intake of saturated fats can contribute to inflammation and worsen acne.
- Excessive Caffeine and Alcohol: Limit consumption of caffeine and alcohol, as they can dehydrate the skin and potentially disrupt hormone balance, leading to skin issues like acne.
- Spicy Foods: For some individuals, spicy foods can trigger inflammation and aggravate acne. If you notice a correlation between spicy foods and breakouts, consider reducing your intake.
- Foods containing preservatives and colouring. They lack the necessary nutrition to promote a healthy immune system and may be considered ‘dead’ food.
Remember, everyone’s body is different, so it’s essential to pay attention to how your skin reacts to different foods and adjust your diet accordingly. Additionally, maintaining a consistent skincare routine and practicing good hygiene can also help prevent acne breakouts.
