10 steps to eliminate acne
Remember acne requires inside and outside changes to eliminate! Dietary changes, vitamins, and supplements help eliminate the root cause of the inflammation that CAUSES acne. Chemical Peels, Skin Care Products (Avene and Glytone @ aNu), Fractora Radio Frequency Resurfacing, and Bellafill are all external treatments that help to eliminate acne that aNu offers! Find all our face treatments here.
1. Avoid milk and dairy.
2. Avoid sugar and wheat. Eat a low glycemic load, low sugar diet. Sugar, liquid calories, and flour products all drive up insulin and testosterone and may cause breakouts.
3. Eat an anti-inflammatory diet consisting of more fruits and vegetables. People who eat more veggies (containing more antioxidants and anti-inflammatory compounds) have less acne. Make sure you get your 5–9 servings of colorful fruits and vegetables every day. Leafy greens are loaded with folate & magnesium – throw them in your smoothie!
4. Get more healthy anti-inflammatory fats. Make sure to get omega-3 fats (fish oil) and anti-inflammatory omega-6 fats. Most people need supplements to get adequate amounts.
5. Include foods that correct acne problems. Certain foods have been linked to improvements in many of the underlying causes of acne and can help correct it. These include fish oil, turmeric, ginger, green tea (ECGCs), nuts, dark purple and red foods such as berries, green foods like dark green leafy vegetables, and omega 3 rich foods, like fish or enriched eggs.
6. Take acne-fighting supplements. Some are critical for skin health. Antioxidant levels have been shown to be low in acne sufferers. And healthy fats can make a big difference.
Borage Oil: Take 1000mg 1-2X daily
Omega (EPA/DHA): Take1500-2000mg daily
Zinc citrate: Take 30-50 mg a day.
Vitamin A: Take 25000-50000 IU daily for 2 months. Do not do this if you are pregnant. This does is too high for long-term use but may be used for short periods to clear skin.
Vitamin E (mixed tocopherols, not alpha tocopherol): Take 400 IU a day.
7. Heal the gut! Probiotics help reduce inflammation in the gut that may be linked to acne. Taking probiotics (lactobacillus, bifidobacteer) can improve acne.
Avoid foods you are sensitive to. Delayed food allergies are among the most common causes of acne—foods like gluten, dairy, yeast, nuts and eggs are common culprits and can be a problem if you have a leaky gut. Dr. Watkins can test you to see what foods you might be reacting to.
Gluten: Many people go for years without knowing the connection between gluten and their skin disorders. I have seen remarkable improvement in many patient’s illnesses, especially skin disorders and autoimmune disease on a grain-free diet.
8. Get great sleep. Studies show sleep loss contributes to inflammation, which feeds the flames of acne and numerous other issues. Those are among the many reasons you want to aim for eight hours of solid, uninterrupted sleep every night.
9. Exercise regularly. Among other benefits, exercise helps improve insulin function, reduces inflammation and boosts self-confidence.
10. Stress less. Chronic stress causes flare-ups by increasing inflammation and oxidative stress, raising cortisol and depleting zinc, magnesium, and selenium, which help control acne. Stress also causes poor dietary choices. You can manage stress through meditation, yoga, saunas, massage, biofeedback, aromatherapy, and more. Relaxing is anti-inflammatory.