Acnefree clear skin can really give you confidence and help ensure you look healthy and happy. Here are some tips to achieve it.
1) Get The Right Nutrition
In the same way that building a sturdy, long-lasting wall requires quality building materials, you need to give your skin cells the best possible raw material if you want to make them as strong and healthy as possible. There are key vitamins and minerals you need to include in your diet. The best skin health nutrients include vitamins A and C, zinc, chromium, and selenium. With ample supplies of these building blocks, your skin cells can repair themselves, rebuild collagen, reduce sebum production, and deliver the clear complexion you’re looking for.
The best sort of diet for healthy, radiant skin is one that includes plenty of vegetables, fruits, lean meats, and whole grains. The powerful, all-natural anti-inflammatory properties of omega-3s are great for your skin. Find them in salmon, walnuts, flaxseed, and avocados. These will help minimize sebum production and acne outbreaks. Eating foods with probiotics is also a good idea, as they promote a healthier gut and this has also been proven to help reduce acne.
To make up for any shortfalls, you may also use acne-specific supplements to get those vital nutrients. Excellent skin-focused supplements include VitaMedica’s Healthy Skin Formula, Probiotic-8, Super EPA/DHA Fish Oil, and Clear Skin Formula.
2) Cut Problem Foods
In the same way that certain foods promote better skin health, other dietary choices can have the opposite effect. Dairy intake and acne problems have been firmly linked by extensive research, so you might consider replacing ordinary milk with almond, rice, or soy alternatives. You should also cut down on fried and heavily processed foods and those that contain animal fat. The partially-hydrogenated and saturated fats in these foods promote the sort of inflammation linked to acne outbreaks.
High-glycemic index carbohydrates (primarily foods made from white flour or beverages with excess sweeteners) can cause skin problems because they promote testosterone production and therefore greater production of oils in the skin. Substituting more protein for these unhealthy carbohydrates can reverse the effect. Bringing down your intake of sugars and refined carbohydrates is a great idea because leveling out your insulin levels will reduce oil and sebum production.
3) Always Stay Hydrated
Providing your body with plenty of quality water is an essential part of attending to your overall health, and hydration is particularly important for skin health. Because the skin is an organ of elimination, it relies on plenty of water in order to flush out toxins and keep its cells healthy. Letting your skin dehydrate will lead to a multitude of health problems, not least of which is an increase in the number of dead, pore-clogging skin cells you have to deal with. Bear in mind that some of the beverages you drink (caffeinated and alcoholic ones in particular) have a diuretic effect that can leave your body dangerously low on fluids. For ideal skin health, make it a habit of getting six to eight glasses of filtered water every day.
Exercising delivers a host of health benefits, many of which, like better circulation and reduced stress levels, are great for your skin. Plenty of physical activity promotes healthier, more diverse gut bacteria, which is also a win for your skin. The exact nature of the exercise you choose isn’t as important as boosting your overall level of activity, so pick something you enjoy and start moving! Just remember to treat your skin right by washing thoroughly after your workouts. You don’t want dried sweat causing irritation or breakouts.
5) Practice Good Hygiene
One of the best things you can do for your skin is also one of the hardest: resist the temptation to touch it. Touching your face too much leads to irritation and bacteria transfer, which can spoil your complexion. Popping pimples also leads to long-term damage and even risks creating scars. You need to keep your skin free of unwanted products (e.g. hair products) to avoid clogging your pores. Remember that the skin on your faces produces more oil than any other part of your body; it doesn’t take many extra contaminants to start wrecking your pores. Give your face a gentle but thorough wash twice a day and then keep your hands away.
One important tip for modern-day hygiene: Clean your phones! Both your cell phone and your landline are excellent at spreading germs and bacteria and smearing them on your face. Use sanitizer to wipe down your phones regularly and get in the habit of using a headset whenever possible.
6) Exfoliate Regularly
Dead skin cells clogging your pores are one of the leading causes of acne. They’re the first step down a slippery slope that leads to bacterial infection, inflammation, and then a full-blown pimple. Daily exfoliation can cut this sequence off at the start by purging those dead skin cells. Exfoliation should always be followed by the application of a quality moisturizer. Because the point of the exercise is to keep your pores healthy and clear, make sure you use a noncomedogenic moisturizer.
7) Review Medication Effects
There is a host of different medications (cortisone, lithium, androgens, formulations with iodine, etc) which can cause more frequent acne outbreaks as side effects. There are even some medications (like oral contraceptives) that have the reverse effect. Check the labeling on your drugs carefully to see if they may be aggravating any skin problems you’re experiencing. If you do discover a potential drug issue, speak to your doctor about alternatives that might be friendlier to your skin.
8) Consider Cleansing
Your body has many organs, including the kidneys and the liver, for purging toxins. The skin is part of this cleansing system, and it may become overtaxed if your internal organs aren’t pulling their weight. A healthy diet that delivers plenty of fiber is the best way to ensure that your own natural detoxification system is working at full strength. Many people don’t get the full recommended 25-38 grams of fiber from the food they eat. If you’re one of them, consider a supplement such as VitaMedica’s LeanMeal RS Meal Replacement Drink.
9) Manage Stress And Sleep Better
It turns out the phrase “beauty sleep” is absolutely accurate. Letting yourself accumulate a sleep deficit subjects every part of your body to added stress. That translates into more inflammation, more toxins, worse immune function, and greater insulin resistance. All of those effects can promote acne. Increasing the amount of sleep you get on a regular basis will not only help manage stress; it will also give your skin more vitally-needed healing time. For greater stress-management effects, consider learning basic relaxation and meditation techniques or taking up yoga.
10) Remember Acne Has Many Causes
Acne is a tremendously subtle condition and no two cases are exactly alike. Your own susceptibility to it depends on genetics, lifestyle factors, diet, and much more. Acne needs to be treated holistically. Don’t be afraid to try multiple solutions together in order to get a leg up on the condition. The perfect treatment may involve adjusting daily cleaning habits, improving your diet, and consulting with a skin care professional.
If you have acne for the long term it can cause marks and scarring on the face and in such as case you may need to consider the help of some such as Dore Aesthetics to help.
Be patient above all else! Acne is a long-term condition; it neither comes on nor clears up instantly. It can take up to 30 days to see the full effect of the positive changes you make. With patience and dedication, you can overcome the challenge of acne and enjoy the glowing skin you deserve.