Let’s talk about acne…
It’s something that is annoying at best, painful and debilitating at worst, and that plenty of us are familiar with. We can relate to the trials and tribulations of attempting to rid it from our faces, backs, chests, and lives, and the lengths taken to get clear, healthy skin.
Today, skin care has become entirely ritualised—and with good reason! Our skin is the largest organ in (or on) our bodies. Brands and products exist to treat or serve every skin type and condition. Words like “collagen”, “retinol”, and “hyaluronic” have become part of our everyday language. The internet is flooded with recommendations, advice and treatment options and while we’re all for caring for your skin from the outside in, it’s worth contemplating how we might approach skin care holistically, considering the ways our dietary patterns can impact acne either negatively or positively.
Acne occurs when the pores in our skin become blocked with sebum oil, a substance our bodies produce naturally to help keep our skin soft and healthy. A range of factors—diet, hormones, our environment, genetics, stress levels, sleep, medication, and illness—can trigger this process, resulting in an overproduction of sebum, or blocking our pores with bacteria or dead skin cells. An array of treatment options exist to prevent or remedy this process, and reduce inflammation, but if you suffer from acne a nutritious diet is an excellent first step towards overall skin health.
So, what should you be eating for acne?
Well … if only the answer was that simple! Ultimately, a balanced diet containing foods rich in omega-3 fatty acids, fibre, and plant foods (such as fruit and vegetables) will help to prevent, or reduce, acne.
Omega 3s
These guys have excellent anti-inflammatory properties and are also the key to lowering hormones associated with acne. They can be found in seafoods such as salmon, fish, and oysters, as well as in nuts and seeds such as linseed or chia.
Fruits and vegetables
Okay, so maybe this one goes without saying … but a diet of fresh, delicious, varied, colourful fruits and veggies will boost your body’s stores of nutrients, antioxidants and fibre, and will keep your gut microbiota healthy and flourishing. If you’re someone who struggles to work fruit and veg into your diet, why not consider a supplement like the Super Greens & Reds Blend from Nutra Organics? This whole food blend of 23 nourishing greens and reds supports digestion, gut microbiota, energy, acid-alkaline balance, and boosts acne-fighting antioxidants. With vitamins A, C, D, E, K, B, calcium, iron, magnesium and zinc, this pre- and probiotic blend can be added to water, juices, smoothies, and foods such as bliss balls or chia puddings, to get you on your way to an acne-free body, and life!
Zinc and vitamin C
We all need zinc in order to function, and as it isn’t produced in the body, we need to ensure we’re getting it from foods. It is a crucial for our ability to heal—our immune systems and ability to heal wounds depend on it! Zinc is available in seafoods (such as oysters), as well as red meats and poultry, and is also available as a supplement from Ethical Nutrients.
Vitamin C is another important element of our diets in a battle against acne. It’s an antioxidant that stimulates our white blood cells (and therefore boosts our immune systems), reduces inflammation, and increases our production of collagen. Citrus fruits, cruciferous veggies (such as broccoli, cabbage, cauliflower), capsicums, potatoes, and carrots are all excellent sources of vitamin C, and it’s also available as a supplement: why not try Lipo-Sachets Vitamin C, or Chewable Sugarless Vitamin C Tablets from Nature’s Way?
Collagen
Collagen has become the “it-girl” of skin care recently, and we’re sure you’ve heard about it! But what does it actually do for us?
Well, collagen is a protein that our bodies naturally produce, which, according to dermatologist Dr Ohara Aivaz, “… keeps our skin from sagging, giving us that plump, youthful look.”
The bad news is that in our 20s, we begin producing less and less of it. Thankfully, there are excellent supplements on the market, such as the Nutra Organics Collagen Beauty WaterBerry, which can be added to water or smoothies, to keep your skin healthy and glowing.
And last but not least … water!
Water helps to flush toxins from the body, and keeps our skin hydrated and healthy. Aim for 2-litres a day!
***
Finding the solution to acne can be difficult and time-consuming. Unfortunately there is no one-size-fits-all approach, and everyone’s journey will look a little different, so ultimately it’s about finding what works best for you personally.
But a healthy, varied diet that ensures you’re getting a great mix of nutrients is an excellent place to start.
Ask your pharmacist at your local WholeLife Pharmacy and Healthfoods which product is right for you. Always read the label and follow directions for use.
References
Cedars Sinai (2020) Collagen for Your Skin: Healthy or Hype?, Cedars Sinai. <https://www.cedars-sinai.org/blog/collagen-supplements.html#:~:text=Collagen’s%20role%20in%20the%20body,Ohara%20Aivaz>.
Harvard School of Public Health (2023) The Nutrition Source: Vitamin C, Harvard School of Public Health. <https://www.hsph.harvard.edu/nutritionsource/vitamin-c/>.
healthdirect (2021) Zinc and your health, healthdirect. <https://www.healthdirect.gov.au/zinc#:~:text=Zinc%20is%20a%20mineral%20that,during%20pregnancy%2C%20childhood%20and%20adolescence>.
Mahto A (2021) “The Dangerous Link Between Skin Conditions & Eating Disorders”, Refinery 29. <https://www.refinery29.com/en-au/acne-diet-eating-disorder>.
nutra organics (2022) The Best Foods for Acne Prevention, nutra organics. <https://nutraorganics.com.au/blogs/blog/foods-to-avoid-and-foods-to-support-adult-acne>.
proactiv (2023) The Relation Between Vitamin C & Acne, proactive. <https://www.proactiv.com/blog/acne-skin-care-ingredients/vitamin-c-and-acne#:~:text=The%20bottom%20line,serum%20to%20boost%20your%20routine>.
Richter A (2021) “Anti-Acne Diet”, healthline. <https://www.healthline.com/health/anti-acne-diet#foods-to-help-your-skin>.
