1. Fresh Fruit, Vegetables, Nuts and Seeds
Increase the variety of fresh fruit, vegetables, nuts and seeds in your diet. The easiest way to do this is to create delicious smoothies and juices from ripe fruit, have at least one salad every day — even just as a side dish — with your main meal, and snack on nuts and dried fruits. Brazil nuts and pumpkin seeds are fantastic for acne because they contain selenium (Brazils) and zinc (pumpkin seeds), deficiencies in these minerals have been linked to acne.
2. Water
Drink plenty of water every day. Aim to drink at least two litres of water daily. If the skin becomes dehydrated, dead skin cells are not effectively shed, which can lead to blocked pores and further acne.
3. Probiotics And Prebiotics
Antibiotics destroy the bacteria in your digestive system,
which can lead to poor digestion, constipation and reduced absorption of
essential vitamins, minerals and nutrients — all of which can lead to more acne
because your body isn't able to get rid of waste effectively and toxins get
expelled via the skin instead. If you have been taking antibiotics for your
acne, it's vital you replace the "friendly" bacteria in your
digestive system with a good quality probiotic.
Prebiotics are foods which help re-establish the good
bacteria in the gut — these include honey, onions, artichokes and bananas.
Taking a probiotic supplement and eating prebiotics foods will help restore the
levels of beneficial bacteria that are destroyed by antibiotics.
4. Use Only Natural Products On Your Skin
Many skin care products on the market contain chemicals that
can aggravate acne-prone skin. By overloading the skin with harsh chemicals
that strip the skin's natural oils, the skin will produce more oil to
compensate — which can lead to more blocked pores and acne! Use products that
contain natural ingredients such as tea tree oil, which is known for its
antibacterial properties. The best method for dealing with acne-prone skin is
the less-is-more attitude. Use as few products as possible so your skin gets a
chance to heal on its own. If you wear make-up, buy formulas that are
non-acnegenic or non-comedogenic (non-pore blocking).
5. Reduce stress
Stress is on of the biggest precursors of acne, especially
beyond puberty. Controlling stress can reduce the release of the stress hormone
cortisol, and therefore reduce the severity of the acne. If you suffer from
stress regularly, learn to recognise the early symptoms and take action. There
are various ways you can reduce stress and become more relaxed:
Exercise — especially Yoga and T'ai Chi. Moderate
exercise will increase blood flow to the skin and aid healing, as well as
improve the health of your internal organs enabling them to get rid of waste
more effectively.
Relaxation techniques, such as breathing
exercises and meditation.
6. Reduce Your Intake Of Sugar And Refined Carbohydrates
There is recent research pointing the finger at diet —
eating refined carbohydrates (white bread, pasta, rice, flour etc) and sugar
leads to a surge in insulin and an insulin-like growth factor called IGF-1.
This in turn leads to an excess of male hormones, which encourage the skin to
excrete large amounts of sebum. This grease-like substance encourages the
growth of bacteria responsible for acne.
Refined carbs/sugar = more insulin = more hormones = more
sebum (oil) = more bacteria = more acne
7. Reduce Your Intake Of Caffeine
Caffeine increases the levels of stress hormones in the body
and can aggravate acne. Avoid coffee, tea, chocolate and other stimulant
containing drinks.
8. Reduce Your Intake Of Dairy And Red Meat
Dairy products and meat are hard for us to digest, and are
acid-forming in the body. The condition of the skin is linked to the health of
your internal organs. If you're struggling to digest high levels of animal
protein, your body won't get rid of waste products effectively, and they will
be released via the skin as acne. Dairy and red meat also contain high levels
of hormones which can increase our levels, and result in more acne. Many people
are also intolerant to dairy products without realising it, and a mild
intolerance can manifest itself as acne. There are plenty of alternatives to
dairy these days — and you can create simple and nutritious nut milks at home,
such as the calcium-rich sesame and banana super smoothie.
9. Sunshine And Fresh Air
Sunshine stimulates the creation of vitamin D in the body —
an essential vitamin for healthy skin. A little bit of fresh air and sunshine
every day will also reduce stress and increase oxygen to the skin. Even when
it's overcast, the sun's rays reach us, so take a 10 minute walk outside every
day. Don't get burnt in the sun though — apart from increasing the risk of skin
cancer, burnt and heavily tanned skin forms a thick layer on the skin's surface
that doesn't exfoliate quickly enough and leads to blocked pores.
10. Habits
If you wear glasses or sunglasses,
make sure you clean them frequently to keep oil from clogging the pores around
your eyes and nose.
Besides, keep hair clean and out of
your face to prevent additional dirt and oil from clogging your pores.
Also, avoid touching your face with
your fingers or leaning your face on objects that collect sebum and skin
residue like your phone. Touching your face can spread the bacteria that cause
pores to become inflamed and irritated. To keep bacteria at bay, wash your
hands before applying anything to your face, such as treatment creams or
makeup.