Tag Archives: acne

Nutrition for Healthy, Glowing Skin

It’s true, the skin is the biggest organ in the human body. It also plays a key role in detoxification. Dealing with skin problems, particularly as an adult, isn’t just frustrating; for many, it’s embarrassing and can have profound effects on our self-esteem and confidence.

Acne is a major problem, and not only for teenagers. I see an increasing number of adult clients complaining of skin issues and desperate to find solutions. Aside from acne, other common and troublesome issues include psoriasis, eczema, rashes and hives, and athletes foot. Unfortunately, the conventional mindset for addressing all of these skin problems is often missing the mark. While topicals, ointments, gels, lotions, and cleansers might be able to help with symptoms temporarily, the real goal must be getting to the root of the problem.

So what is at the root of poor skin health? It is important to understand that if you are experiencing a skin condition, this is a sure sign of another underlying problem.

Some common triggers of skin conditions:

  • Undiagnosed food allergies/sensitivities
  • Excessive past or current exposure to environmental toxins
  • Reactions to personal hygiene products
  • Excessive sugar in the diet
  • Dehydration
  • Lack of healthy gut flora

Here are seven essential steps to treating skin from the inside out.

Hydrate!

Simple hydration is not to be underestimated in both causing and treating skin conditions. Simply put, we cannot detox properly without adequate hydration. Water flushes toxins from our body, and if there isn’t enough of it, skin problems are far more common. Shoot for half of your body weight in ounces per day, and opt for clean, filtered water whenever possible. If you are a coffee/caffeine drinker, your quantity of water should be increased, as these beverages act as diuretics, which are substances that increase urine production in the body, which promotes dehydration.

girl drink water

Discover Hidden Food Allergies or Sensitivities

Acne is a very common symptom of a food allergy or sensitivity. The foods to which we most often react include gluten, dairy, soy, corn, eggs and grains, although an individual can be allergic to just about anything. A food elimination diet is the best (and least expensive) way to begin uncovering potential sensitivities. This involves eliminating commonly allergenic foods for no less than one month, and systematically reintroducing them in order to pinpoint which might be problematic.

raw egg in plate

Eliminate Dairy

Particularly if you’re dealing with acne, eliminating dairy in the diet should be step number one. A 2005 study released by the Journal of the American Academy of Dermatology found a positive correlation between dairy intake and teenage acne, but this goes for adults, too. Dairy includes primarily milk, cheese, and yogurt, and some may or may not do well with butter. (Ghee, a clarified butter, is a great alternative.) Eliminate dairy completely for at least one month, and see if you notice changes. If not, move on to the more extensive elimination diet described above.

Cut Out Sugar

A close runner-up to dairy, refined sugar is a major player in skin issues. The main reason for this has to do with hormones, as excessive sugar in the diet leads to blood sugar imbalance, which negatively affects our hormone levels. Instead of refined (table) sugar, opt for maple syrup, raw honey, and naturally sweet foods such as whole fruit.

honeydew

Focus on Fats

Fortunately, our society’s obsessive fear of fats is slowly but surely dissipating, which is great news for our skin. It is true that commonly used cooking fats such as canola, soy and corn oils, along with deep-fried foods, are oxidized (rancid) before even leaving the supermarket. These fats can wreak havoc on our body systems and skin, as they create free radicals that are damaging to cells and a leading cause of systemic inflammation. However, a focus on nutritious and skin-healthy fats such as coconut, olives, flax, walnut and avocado oils, avocado, grass-fed butter, ghee, and raw nuts and seeds can be very beneficial.

coconut oil

Go Easy on the Alcohol

This can be a tough one but is extremely important in order to achieve healthy skin. Since alcohol converts to sugar when consumed, it creates problems similar to those described above with refined sugar consumption. Furthermore, alcohol congests the liver, which is our primary detox organ. Proper detoxification is essential to clearing up skin problems.

Include Probiotic-Rich Fermented Foods

Every qualified nutrition professional knows that healthy digestion is at the root of most skin problems. If our digestion is impaired for any reason — leaky gut, undiagnosed food allergies, lack of digestive enzymes or sufficient stomach acid, or an improper balance of gut flora — this can have profound effects on our skin health. Including probiotic-rich fermented foods on a daily basis is a great place to start, and the best options are raw sauerkraut, kimchi, coconut kefir, and kombucha tea.

sauerkraut

While some skin conditions might not respond to these dietary changes and could require the guidance of a nutrition or integrative medicine professional, many of my clients find that their skin issues, especially acne, clear up after several months of these changes. Remember, skin issues are rooted in an underlying problem, and discovering which problems are affecting you is the key to achieving healthy, glowing skin.

6 Lifestyle Changes That Can Seriously Improve Your Skin

While we can probably all agree that there are some beauty products that we can’t live without, we ultimately know that achieving great skin starts with good, consistent habits. And much like a regular skincare routine, these changes will require some upkeep to make noticeable changes, but simply consider it as part of a daily routine to maintain your best skin possible! Here are six simple lifestyle changes you can start making today, for skin that will start to glow tomorrow.

 

1. Wash your face with “soft” water

At least 85% of water in the U.S. is hard water. What’s hard water? It’s water that has a high dissolved mineral content. The high mineral content prevents soap-like products from creating a rich lather and allowing substances to properly dissolve, which ultimately leaves a soapy residue on our skin. The residue that’s left can lead to clogged pores, skin irritation, and even acne.

steamy shower

While it might feel a bit strange, try using a bowl of distilled water or bottled water to wash your face. It may just be the trick in finally healing your acne. You’ll also want to cleanse your face and neck with distilled water after you’ve showered, as the residue from your shampoo and conditioner is likely to be left on your face and possibly clogging pores.

 

2. Wear your hair up while you snooze

The natural oils in our hair, not to mention the products we put on it at night, throughout the day, and even shampoo and conditioner, can all end up on our skin. Products that end up on our face can clog your pores and cause irritation, and means you might wake up with unwanted breakouts. To avoid this, keep your hair out of your face by putting it up into a loose ponytail or bun before bed.

 

3. Invest in silk pillowcases, and wash them weekly

The smooth fabric of silk works wonders at keeping the skin’s moisture intact, preventing creases and wrinkles, unlike cotton which causes more friction and resistance. A hypoallergenic silk pillowcase further works to ensure the fabric won’t irritate the skin. Other benefits of silk? It adjusts to your rooms temperature, keeping you cool in the summer, warm in the winter, and leaves you hair silky smooth in the morning.

It’s extremely important to wash pillowcases on the regular, too. We spend the bigger bulk of our days collecting oil, grease, and dirt that gets left behind on our pillowcases and ends up accumulating and spreading even more bacteria on our face. Pillowcases should get a good wash at least once a week to avoid transferring all of that grime back onto your face.

 

4. Wash up before and after your workout

If you choose to forego cleansing your face pre-workout, you risk clogging your pores by sweating up against all of the oil, dirt, debris, and makeup that is on your skin. Even when you use a towel to wipe away your sweat after a good workout, if you didn’t start with a fresh face, you’re actually pushing dirt and debris further down into your pores, leading to enlarged pores, collagen breakdown, and future breakouts.

sweat workout woman

Alternatively, if you skip a post-workout shower, or at least a good hair rinse, you’re allowing the sweat build-up to sit on your hairline and clog pores. Aim to wash up within half an hour of your workout, and while it’s tempting to run errands in your fashionable gym wear all day, be sure to change out of sweaty workout clothes right away.

 

5. Start sleeping on your back

Unfortunately, there is such a thing as “sleep wrinkles”, and they form once skin is constantly compressed against your pillow night after night and also causes decreased elasticity. Sleep  wrinkles disappear on younger skin, but are there to stay with aging skin. The key to preventing them is sleeping on your back. Not only does sleeping on your back prevent wrinkles, it also allows for clearer skin (because skin isn’t in constant contact with the dirt and bacteria on your pillowcases or sheets throughout the night), firmer skin, and even better back alignment.

 

6. Wipe your cell phone down regularly

 Our cell phones are easily one of the things with which our hands are in contact most throughout the day. And though it’s not visible to the human eye, our phones are covered in  bacteria. When you push your phone against your face to make a call, you put your skin in direct contact with that bacteria, and the pressure causes you to sweat and trap oils in the process. If you use headphones to make your calls, the dirt and oils from your phone still accumulates onto your hands, making it to your face sooner or later. Excessive cell phone use can even effect the definition of your jawline, as there is a constant downwards tug on the delicate lower skin of the face.

cell phone toilet

Ideally, phones should be cleaned daily for clear skin. Spritz a microfiber cloth with alcohol and wipe your phone down all over. In addition to that, remove your case and thoroughly clean the rest of your phone once a week.

The Best Foundation for Acne Prone Skin

Acne sufferers, we get the struggle. All too well we know of the losing battle that happens when you need to wear makeup to cover up embarrassing spots, only to break out even more from putting it on in the first place. And while it can feel like an endless, frustrating cycle, it doesn’t have to be when you find makeup that’s designed to keep pesky flare-ups at bay. The key is avoiding products with aggravating ingredients that will be too harsh on your acne prone skin.

What Causes Acne in Makeup?

Since acne develops due to factors like bacteria, oil production, and clogged pores, it’s necessary to skip out on ingredients that will further exacerbate these factors. “The main mechanism by which cosmetic ingredients cause acne is through occlusion of pores,” says New York dermatologist Dr. Arielle Nagler.

The pore-clogging ingredients commonly found in makeup products are alcohols, silicones, petrolatum and lanolin, oils (such as mineral and coconut oil), and fatty acids.

woman with acne prone skin

What Ingredients to Look for (and Avoid)

Avoid products that are comedogenic. Look for formulas that aren’t alcohol-based (listed as SD or denatured alcohol), are oil- and fragrance-free, and steer clear of thick or solid products.

While it can be tempting to use the fullest coverage makeup to cover up those stubborn red areas on your acne prone skin, these formulas tend to be the most clogging. Look for ingredients like aloe, retinols, and vitamin A. These ingredients can help improve the rate of cell turnover on the skin and prevent zits from forming.

With our list of the best foundations for acne prone skin below, you can feel confident in your skin while still letting your pores breath.

1. Covergirl Clean Foundation ($6)

2. Honest Everything Cream Foundation ($30)

3. Bare Minerals Complexion Rescue Tinted Hydrating Gel Cream ($29)

4. Tarte Amazonian Clay Full Coverage Airbrush Foundation ($36)

5. Inika Certified Organic Liquid Mineral Foundation ($65)

6. Oxygenetix Oxygenating Foundation ($49)

7. Physician’s Formula Organic Wear 100% Natural Tinted Moisturizer ($10)

8. Laura Mercier Tinted Moisturizer Broad Spectrum SPF 20 – Oil Free ($44)

9. COVER FX Natural Finish Foundation ($40)

10. Clinique Acne Solutions Liquid Makeup ($28)