According to Russell B. Marz, a naturopathic physician, licensed acupuncturist and author of the textbook “Medical Nutrition From Marz,” acne–a disease of western civilization–is the most common skin problem, is more common in males and, typically, begins at puberty. Marz states that acne is considered to be an androgen-dependent condition. Excess androgen, either locally or systemically, is linked with more severe forms of the condition. The medical management of acne typically involves your use of antibiotics or over-the-counter (OTC) bactericidal topical creams. Conservative treatment of acne focuses on changing your health behaviors, especially as it pertains to diet, and promotes the secretion of healthy, high-quality body oils.
Avoid Sugar and Other Simple Carbohydrates
In the Feb. 23, 2009 issue of “The New York Times,” writer Anahad O’Connor reports that a possible cause of acne may not be sugar itself, but a food’s glycemic index or the speed and degree to which that food elevates your blood glucose levels. According to O’Connor, foods that possess a high-glycemic index–which means they raise your blood glucose levels quickly–promote the release of large amounts of insulin and insulin-like growth factors, such as IGF-1. Elevated insulin increases your male hormones, which causes an increase in your sebum production from your sebaceous glands. Sebum production in those with acne typically is of poor quality, due to the consumption of low-quality, heat-damaged food. Examples of high-glycemic foods include white bread, sweetened cereals, pasta, soft drinks, cakes, jams and jellies. Consider radically reducing–or eliminating entirely–from your diet refined, processed and packaged foods. Choose organic meats and vegetables instead until your acne is under control.
Increase Omega-3s
According to the Acne Talks website, failure to consume adequate quantities of omega-3 essential fatty acids–which are found in flaxseed oil and fish oil–can result in increases in your sebaceous gland secretion, which causes clogged pores and skin eruptions. Omega-3 essential fatty acids are known to possess anti-inflammatory properties, which help treat the inflammation that typically accompanies skin problems, such as acne. Omega-3 essential fatty acids cannot be synthesized by your body and must be ingested by you in the form of food, such as flaxseeds, walnuts, tofu and cold water fish, or as a supplement. Foods rich in essential fatty acids help dilute oily sebum and decrease your likelihood of clogged pores. Omega-3 essential fatty acids also stimulate the production of anti-inflammatory prostaglandins, which help maintain your body’s hormone balance.
Increase Fiber Intake
Your inability to eliminate toxins and metabolic byproducts from your body can cause acne, says Joseph Mercola, an osteopathic physician. If your principle organs of detoxification–your colon, liver and kidneys–are overloaded or inefficient, such as during constipation, and are unable to rid your body of toxins, these toxins will be reabsorbed by your body. The next most likely organ of elimination is your skin. Elimination of toxins through your skin result in inflammation, which narrows your pores and causes acne. Having bulky stools ensures the timely elimination of your toxins and metabolic byproducts and can be achieved by increasing the amount of fiber in your diet. Helpful dietary additions to boost your fiber intake include vegetables, legumes, fruits (including the skin), ground flaxseeds, oats and wild rice. Increased consumption of these foods should speed your bowel transit time, improving your digestive regularity and reducing your acne’s severity. When increasing your fiber intake, it’s important that you also accordingly increase your water consumption.
