{"id":9568,"date":"2022-10-04T17:35:27","date_gmt":"2022-10-04T17:35:27","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/how-to-treat-acne-naturally\/"},"modified":"2022-10-04T17:35:27","modified_gmt":"2022-10-04T17:35:27","slug":"how-to-treat-acne-naturally","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/how-to-treat-acne-naturally\/","title":{"rendered":"How to Treat Acne Naturally"},"content":{"rendered":"


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Acne is a common problem that gives too many people too much grief. Many conventional acne (or\u00a0acne vulgaris<\/em>) treatments\u2014antibiotics, oral steroids, hormonal birth control pills, and isotretinoin (sold with brand name Accutane)\u2014have serious, sometimes downright scary, side effects. There may be cases when these nuclear options are necessary, but I know many folks would prefer to try diet, lifestyle, and more natural interventions first.<\/p>\n

The good news is that as common as skin issues like acne are today, they are not an inevitable part of the human condition.<\/strong> Grandfather of the ancestral health movement Loren Cordain asserts that acne is basically unheard of in traditional-living societies. This strongly suggests that modern lifestyle factors underlie much of what we see today. And if that\u2019s the case, then there are steps we can take to cut acne down at the source.<\/p>\n

I\u2019ve always believed that there is a deep connection between skin health, gut health, and inflammation.<\/strong> I\u2019m not surprised when people tell me that their acne, psoriasis, eczema, and other skin conditions are \u201cmiraculously\u201d resolved after going Primal. The Primal Blueprint is designed to support a diverse, well-balanced microbiome, reduce chronic inflammation, and provide epigenetic signals that optimize health. It makes sense that clearer skin would be one of the benefits.<\/p>\n

Some skin is finickier than others, though. I can\u2019t promise that dropping grains and sugar, swapping out pro-inflammatory oils for better fats, and working on sleep hygiene is doing to solve the acne puzzle for everyone. If you\u2019re struggling to \u201clove the skin you\u2019re in,\u201d as the saying goes, here are some things to try.<\/p>\n

What Causes Acne?<\/h2>\n

Acne doesn\u2019t have a single root cause, which is one of the reasons it can be tricky to address. Sebum (oil) production, pore blockage, bacteria like Propionibacterium acnes (aka P. acnes), and inflammation each play a role. Androgens increase sebum production, and hormonal changes related to puberty, menstruation, pregnancy, PCOS, or menopause often lead to outbreaks.<\/p>\n

Although many treatments target what\u2019s happening on the surface, your skin\u2019s appearance and condition are part and parcel of the body\u2019s overall health.<\/strong> Systemically speaking, hormonal balance (or lack thereof) and associated nutrient levels strongly influence the production of oil, the skin\u2019s vulnerability to invasive bacteria (and presence of \u201cgood\u201d defensive bacteria), the natural production and turnover of skin cells, and, of course, underlying inflammation. It doesn\u2019t help that we live a modern existence full of inflammation triggers: pollution in the air and water, harsh personal care products, chronic stress, and lack of sleep to name a few. There\u2019s also a strong genetic component to acne, and some folks simply appear to be more vulnerable, unfortunately.<\/p>\n

Acne sufferers frequently need to try a variety of dietary, lifestyle, and topical interventions before (hopefully) finding what works for them. Pharmaceuticals may become necessary, and I\u2019m not looking down on anyone who goes this route. I know how much of a psychological toll chronic acne takes. But I\u2019m strongly biased toward starting with more natural holistic approaches when possible.<\/p>\n

How to Treat Acne Naturally<\/h2>\n

This is a non-exhaustive list of remedies that are backed by science and that members of the MDA community have told me worked for them.<\/p>\n

Diet and Acne<\/h3>\n

This is where everyone should start, in my opinion, regardless of what else they\u2019re trying concurrently. There\u2019s absolutely no doubt that what you eat is reflected in your skin (although I\u2019m happy to report that chocolate doesn\u2019t seem to cause acne). You could<\/em> go the route of doing a total elimination diet with systematic reintroduction to identify potential triggers, but that\u2019s an onerous process, frankly. Instead, you can just try these first:<\/p>\n

Glycemic load<\/h4>\n

Of paramount importance is checking your carb intake<\/strong>. Both observational and experimental studies link greater intake of high-glycemic carbohydrates to more frequent and more severe acne symptoms. High-glycemic load diets probably promote acne through several metabolic pathways, including by stimulating insulin-like growth factor 1 (IGF-1) and androgen and causing inflammation. For some people, acne is significantly improved simply by lowering the glycemic load of their diet, and I\u2019m sure that this is a big reason why going Primal helps so many. If high-carb foods, especially of the hyperprocessed, nutrient poor variety, have snuck their way back onto your plate, you know what to do.<\/p>\n

Dairy<\/h4>\n

Anecdotally, dairy seems to cause skin eruptions for many of you, an observation confirmed by a recent meta-analysis which reported that folks who drink more milk are more prone to acne. The American Academy of Dermatology also recommends that acne sufferers limit dairy intake.<\/p>\n

For what it\u2019s worth, skim milk seems to be more problematic than whole milk. Also, in that meta-analysis, there was no significant relationship between acne and cheese or yogurt consumption. I hear all you cheese lovers rejoicing at that news, but hold up. I\u2019d still recommend cutting out all dairy for at least a few weeks to see if it helps. If you notice your skin clearing up, continue the no-dairy experiment for a while longer. Then, if you wish, you can start adding back dairy a little at a time, starting with fermented dairy (yogurt, kefir) and cheese (fermented or unfermented).<\/p>\n

Other food sensitivities<\/h4>\n

I can\u2019t tell you how many readers have confided they struggled for years, even decades, with acne before switching to a Primal diet and finally getting relief. Many of them traced the root of their problem to gluten. Others were particularly affected by dairy, soy, or eggs. Occasionally, random food sensitivities were the issue.<\/p>\n

Consider keeping a food journal to see if you can spot any patterns between what you\u2019re eating and your acne flare-ups. When you identify likely culprits, try cutting them out for a few weeks and see what happens with your skin.<\/p>\n

Supplements<\/h3>\n

Beyond the power of a clean, anti-inflammatory diet, I suggest adding a good comprehensive supplement as well as extra zinc, vitamin B complex (especially vitamin B3), vitamin A, and vitamin D to assist with regulating oil production and further boosting the skin\u2019s natural repair abilities. Research has especially supported the role of zinc deficiency in acne. Women who are pregnant, nursing, or have recently weaned are particularly at risk because of higher need for zinc.<\/p>\n

Also make sure you get plenty of omega-3s through small, oily fish or supplementation. Some folks report good experiences with adding evening primrose, an anti-inflammatory omega-6 as well.<\/p>\n

Finally, a good probiotic can help your body (and skin) balance its own \u201cgood\u201d bacterial defenses. Various Lactobaccilus<\/em> and Bifidobacterium<\/em> strains have been shown to improve skin health.<\/p>\n

Gut Health<\/h3>\n

Speaking of probiotics, if you want healthy skin, you need a healthy gut. There is a strong gut-skin connection, and skin problems like acne, rosacea, and psoriasis are often the outward manifestation of gut dysbiosis or intestinal permeability (\u201cleaky gut\u201d). You have nothing to lose by adding sauerkraut, kimchi, and other foods containing probiotics and prebiotics to your meals. If you\u2019re not sensitive to dairy, try kefir, one of my favorite sources of probiotics. You can even try doing a yogurt mask since topical probiotic treatments could be beneficial.<\/p>\n

Stress and Sleep<\/h3>\n

Stress causes a cascade of hormonal actions that, over time, deplete essential nutrient stores, especially minerals like zinc. We can\u2019t always control the stressors in our lives, but most people, if they\u2019re being honest, could put more effort into getting better sleep. Consider it an investment in your appearance as well as overall health. They don\u2019t call it beauty sleep for nothing! Additionally, take up stress management methods that bolster the parasympathetic relaxation response to further support hormonal balance.<\/p>\n

Topical Remedies<\/h3>\n

Finally, work on your skin\u2019s surface. Don\u2019t be discouraged if finding the products that make your skin happy takes a process of trial and error. What works for one person\u2019s skin will aggravate the next. Here are some places to start.<\/p>\n

Nicotinamide:<\/strong> Aka<\/em> niacinamide, this topical form of vitamin B3 can reduce inflammation and help acne and improve skin\u2019s overall condition.<\/p>\n

Willow bark:<\/strong> Contains a compound called salicin, which the body converts to salicylic acid. Aspirin<\/strong> works in the same way, so you can make a paste out of crushed up aspirin (the plain white pills, not the coated capsules) to use as a spot treatment or face mask. Or, of course, you can purchase creams and toners that contain salicylic acid, just watch for other gnarly ingredients.<\/p>\n

Essential oils:<\/strong> Certain essential oils are particularly good for clearing up acne. Tea tree oil<\/strong> and thyme oil<\/strong> are two. Always dilute them appropriately in a non-comedogenic carrier oil. Jojoba oil is a good one.<\/p>\n

Other botanicals<\/strong> like calendula and feverfew<\/strong>: Can be soaked and spread over the face with a cotton ball after washing in order to calm skin.<\/p>\n

Apple cider vinegar<\/strong>: Diluted so as not to burn skin, exerts anti-bacterial and pH-balancing effects.<\/p>\n

Zinc creams:<\/strong> For fungal acne specifically. Look for zinc pyrithione on the label (the same active ingredient in many dandruff shampoos).<\/p>\n

Steaming:<\/strong> Visit the steam room at the gym or lean over a bowl of hot water with a towel draped around your face to open pores for a good cleansing, natural oil extraction, or absorption of botanical agents. Don\u2019t scald yourself, obviously.<\/p>\n

Pure water:<\/strong> Those with the worst skin conditions like severe acne or rosacea can benefit from rinsing with distilled rather than tap water.<\/p>\n

Takeaways<\/h2>\n

Skin disorders are complex. The idea here is to take a holistic approach to supporting healthy skin. Although these suggestions might not serve as a cure-all, they are the best way to get at the root causes of the physiological imbalances behind acne. Furthermore, the natural topical options can support your lifestyle efforts without depleting skin of its natural moisture or defenses.<\/p>\n

The remedies I mentioned here are not the only ones you might try, and severe or prolonged cases may respond best to a combination of treatments, including medications. Even if it takes a while to find your clear skin solution, the upside is that\u00a0everyone benefits from cleaning up their diets, building a healthy gut, sleeping well, and reducing stress even if your skin issues are especially stubborn. No matter what your specific challenge, the following are always good practice:<\/p>\n