While we commonly hear of acne effecting mostly teenagers, it can also impact those in their 30s and 40s due to hormone imbalances. Genetics, poor diet and lifestyle can also play a huge role in acne breakouts and when left untreated, acne can cause acne scars, low self esteem and hyperpigmentation.
If you were to go to a doctor, the common treatment plant is to get you on oral antibiotics, birth control for hormonal balance or topical medications all of which can have other undesirable side effects.
Many people do turn to natural remedies for acne help, which offer a safe and effective solution that works with the body and does not suppress anything. I wanted to share some remedies for you to consider to support your own healthy and clear skin.
Diet
Diet is a very important part of controlling acne and in overall skin health. (1) Looking into anti-inflammatory foods because they can trigger cytokines that create acne. Basically staying away from foods that you know are not great for you such as sugar, fried foods and processed foods. Also looking into lowering gluten intake as it increases inflammation as well as decreasing dairy, alcohol and highly processed soy products.
Then into incorporating more high fiber foods such as:
- fruits
- vegetables
- nuts
- seeds
- legumes
- flax seed oil
- fish oil
Hydration is another part that is important when looking at acne because it helps with digestion, acting as a lubricant and a detoxifier helping stabilize blood sugar levels and reduce your cravings. (2)
There is a lot of research now that links acne and a high glycemic load. When the blood sugar levels spike it causes a lot of inflammation so it is important to keep your blood sugar levels steady. (3) My Pinterest board on meal planning has some food lists on the low glycemic index or you can go on glycemic index.com and type in a food you’re looking for.
Sometimes there are food sensitivities to take into consideration when it comes to controlling your acne. To look at which food you might be having a sensitivity to, you can either do testing or try an elimination diet which will reduce the exposure of foods in your system that can commonly be causing your acne.
Vitamins
Vitamin D- Studies show that people with low levels of Vitamin D have a higher chances of acne prone skin which has Vitamin D being an important factor to look at when it comes to acne control. The best way to see if you are low is to get your levels tested. (4)
Zinc- Studies show zinc protecting against infection and inflammation because it decreases oil production. (5) Eggs, beans, cashews and almonds are all good sources or zinc.
Vitamin A- Vitamin A is a fat soluble vitamin which multiple studies show has a link to fighting inflammation. (6) Since it is a fat soluble vitamin it is important to have your levels tested before starting a supplement of this vitamin. Good sources of vitamin A is salmon and green leafy vegetables as well as carrots and sweet potatoes.
Vitamin B– This is a water soluble vitamin that is known for its anti inflammatory properties which regulates oil production. There are many ways of naturally consuming vitamin B through food sources such as grains, nuts, seeds and eggs. It is important to note that not all vitamin B is the same as there are different forms such as b12, b5, b6, therefore it is recommended that you look at food as sources of B vitamins as some forms of B vitamins can cause more breakouts. (7) Vitamin B3 in its isolated form that is the one that can be incorporated into your routine if you feel like you cannot get it from food sources.
Hormones
Many women will have hormonal imbalances and that will cause acne flare ups to happen. There are a number of lab tests you can ask your health care provider to run in order to see which hormone is out of balance so you can better get an understanding on how to manage it and with which herb. You can also discuss the methods with your primary health care provider and be honest with what you do not want in terms of medications or birth control options for hormone balance.
Stress is another factor to manage when it comes to acne because it causes a shift in hormone balance. There are many practices when it comes to lifestyle that help reduce the effects of stress and help you manage stress levels. Some include:
- exercise
- massages
- being in nature
- prayer
- good sleep
- laughter
Herbs
When looking at herbs there are many categories to look at such as antimicrobial properties, anti fungal, anti inflammatory and adaptogenic. Here are a few of my favorites.
Chaste Tree (vitex agnus) – Vitex works on a hormonal imbalance because it decreases levels of prolactin which can rebalance other hormones that may affect acne. (8)
Black Cohosh (actaea racemosa) – Black Cohosh binds to estrogen receptors in the body and by doing this testosterone, which is a major contributor to acne, is reduced. It mimics estrogen in the body and if you have a hormone dysregulation this one is a good one to look at. (9)
Yarrow (achillea millefolium) – Known as the wound healer, Yarrow is a great antibacterial and anti inflammatory herb. When used topically in a salve or gel it reduces acne causing bacteria.
Rhodiola (rhodiola rosea) – This is an adaptogenic, anti microbial and anti inflammatory herb which balances hormones and calms stress. I put this in a tincture along with Dandelion and Echinacea for people as part of their herbal adaptogenic tincture for their acne protocol when they work with me.
Essential Oils
When working with clients that have acne already, topical applications are important. It is also important to have patience in the process while working with acne as there are different oils for different stages.
Some carrier oils you want to look at when making a mix for yourself include:
- jojoba
- argan
- almond
For the first stage you want to reduce inflammation and rebalance the skin layer always looking at a gentle cleanser and a toner that is mild and not irritating such as alcohol free witch hazel or apple cider vinegar. In this stage you want to look at oils such as:
- Palmarosa
- Geranium
- German Chamomile
- Lavander
- Frankincense
The second stage still focuses on rebalancing but also managing bacteria with oils such as:
- Thyme linalol
- Eucalyptus Radiata
- Clary Sage
If you are making your own oil mix, choose one oil to work with which can bring inflammation down in the first stage and work in the other oils once you know you can safely incorporate it into your face care.
Never overdo it with oils as they might cause more irritation to the skin and always blend it with a carrier oil.
When working with people and acne, I often recommend to work with them long term as oils can be adjusted and the routine of herbs can be evaluated. Do not hesitate to reach out if you need that support.
Final Thoughts
Acne is often hormone related and is associated with puberty, but it can appear at any time of life. The anti-inflammatory and antimicrobial properties of herbs and essential oils are extremely helpful in helping the healing process of acne. If you have been prescribed antibiotics to help with acne then make sure you also take a probiotic supplement to counteract the good bacteria.
Diet and lifestyle play an important role in helping with acne and keeping it under control.
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Look into which type of acne you are experiencing as it will be a lot easier to deal with the root cause of your breakouts and choose the right herbs and supplements based on the main cause.
If you need assistance in creating an acne protocol, herb and essential oil support, reach out for your consultation to see if the long term program is right for you.
God bless you and yours,
Krystina
