Struggling with acne? You’re not alone – it’s a common issue that affects many people, and effective treatment is not just about what you put on your skin.
Acne, also known as acne vulgaris or acne conglobata, is a common skin condition that affects approximately 85% of people, especially during their teenage and early adult years. It can be categorized into two main types: hormonal acne (acne vulgaris), which affects both men and women during times of significant hormonal fluctuations like aging, pregnancy, or stress, and cystic acne (acne conglobata), which can occur at any age due to factors like dietary sensitivities and excessive sebum production.
Acne is caused by a combination of factors such as genetics, hormones, inflammation, and environmental influences. In simple terms, acne occurs when hair follicles in the skin become clogged with oil, dead skin cells, and sometimes bacteria, leading to pimples, blackheads, and cysts.
Understanding what triggers acne is key to managing and treating it effectively, which is where naturopathic and holistic approaches can make a big difference.
What Causes Acne?
Acne can be influenced by several factors, and understanding the root cause for each individual is how a naturopath treats acne, rather than just addressing the symptoms. These factors include:
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- Oral Contraceptive Pills (OCP): Long-term use of OCPs can deplete essential nutrients like B vitamins, vitamin C, zinc, and magnesium, which are crucial for skin health.
- Insulin Resistance (IR): Diets high in refined sugars and OCP use can lead to insulin resistance, triggering increased sebum production and hormonal imbalances that contribute to acne.
- Stress: Elevated cortisol levels from stress stimulate sebaceous glands, leading to more oil production and worsening acne.
- Zinc Deficiency: Zinc regulates enzymes that impact testosterone and sebum production. A deficiency can exacerbate acne.
- Vitamin D Deficiency: Low Vitamin D levels can increase comedone formation and disrupt skin cell turnover, contributing to acne.
- Some medications like corticosteroids and antibiotics may aggravate acne flare ups.
- Gut Imbalance: Dysbiosis (poor gut bacteria balance) and estrogen dominance can worsen acne by affecting hormone levels and nutrient absorption.
The Naturopathic Approach to Acne
The naturopathic approach to acne treatment targets the root causes by addressing triggers such as hormone imbalances, inflammation, deficiencies, and gut health. It emphasizes a holistic approach, focusing on nourishing foods, herbs, supplements, and overall healing, rather than relying solely on topical treatments.
Essential Foods for Clearer Skin
Certain foods can play a crucial role in supporting skin health and reducing acne, helping to balance hormones, reduce inflammation, and promote healing from the inside out.
Foods to Avoid:
- Conventional Dairy: May worsen acne by affecting insulin-like growth factor (IGF-1). Eliminate it for two weeks to assess the impact of this intervention.
- Sugar & High-Glycemic Foods: Disrupt insulin regulation and elevate harmful testosterone forms, increasing inflammation. Choose fresh fruits instead.
- Caffeine: Raises cortisol, which disrupts hormone balance and can exacerbate acne.
- Processed Foods: Contain inflammatory ingredients like hydrogenated oils, sodium, and chemicals that irritate the gut and may trigger inflammation.
- Fried & Fast Foods: Contribute to inflammation and worsen acne flare-ups. Reheating hydrogenated oils which are high in inflammatory omega-6 fatty acids, changes their structure, making them harmful to cell membranes and further aggravating skin health.
Foods to Eat:
- Fiber-Rich Foods: Vegetables, fruits, and nuts increase commensal bacteria in the gut, which is shown to reduce acne flare-ups.
- Omega-3 Foods: Flax seeds contain enterolactone, which has been shown to lower circulating free androgens, helping reduce acne flare-ups. Omega-3 fatty acids found in walnuts, flaxseed, chia seeds, and fish help reduce IGF-1 levels, while increasing Eicosapentaenoic acid (EPA), which decreases inflammation and provides acne-protective effects.
- Probiotic-Rich Foods: Kefir and cultured vegetables promote a healthy gut, possibly reducing acne.
- High-Zinc Foods: Grass-fed beef, chickpeas, and pumpkin seeds prevent zinc deficiency, supporting skin health.
- Vitamin A-Rich Foods: Kale, spinach, and sweet potatoes may help heal and fight infection.
- High-Quality Protein: Grass-fed beef, wild fish, and eggs help balance blood sugar.
- Liver-Supportive Foods: Cruciferous veggies and high-fiber fruits like pears and apples improve liver function.
Naturopathic Remedies and Supplements for Acne
To support acne naturally, consider adding the following supplements and naturopathic treatments:
- Probiotics: Balance gut health, boost immunity, and reduce acne flare-ups.
- Omega-3 Fatty Acids: Lower inflammation and promote hormone balance.
- Zinc: Supports gut and skin integrity, modulates testosterone and estrogen, and reduces acne symptoms.
- Vitex (Chasteberry): Helps regulate hormones in women, especially for hormonal acne.
- Myoinositol: Supports healthy blood glucose levels, resulting in balanced androgen levels for women.
- Castor Oil Packs: Help detoxify toxins and hormones that contribute to acne.
Naturopathic Lifestyle Practices for Acne
Lifestyle changes can greatly support acne management. Exercise, particularly weight lifting, helps lower insulin and IGF-1, improving glucose uptake and reducing insulin resistance, which benefits those with acne. Contrast hydrotherapy—alternating warm and cold water—stimulates circulation and may help remove toxins from the liver and the skin.
Prioritizing self-care, including sleep, outdoor time, and massages, help repair and regenerate tissue, regulates cortisol, resulting in lowered inflammation, and prevents flare-ups.
Incorporating naturopathic treatments such as dietary and lifestyle adjustments can provide an integrative approach to managing acne. By focusing on balancing hormones, reducing inflammation, and supporting gut health, you can address the root causes of acne. Be sure to consult with an ND for an individualized plan focused on your unique needs.
