Lifestyle Methods To Help Manage Acne
Just about everyone deals with at least some acne once in their life. The lucky ones only experience mild acne during puberty, but so many have to deal with acne as adults as well. Thankfully, there are ways to treat acne. While there are expensive treatments individuals can purchase, not even including prescription treatments, making an effort to change one's diet can be just as rewarding and effective when it comes to clearing up acne. These methods of managing acne will also help individuals boost their health in many ways. When it comes down to it, what the skin is doing tells individuals what is going on in their body. Proper acne treatment can slow down the skin's aging process and increase energy.
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Stay Out Of The Sun
The sun can wreak havoc on an individual's skin as the ultraviolet rays can cause wrinkles, age spots, sunburns, and increase the risk of skin cancer. What many may forget about, however, is the skin often reacts adversely due to sweating and dirt that can clog pores. Individuals should stay out of the sun if they can, but when they are outside, should always wear sunscreen with a sun protection factor (SPF) of at least twenty-five or thirty. They should use plenty of sunscreen and reapply it every two hours. They may also want to consider staying in the shade when the sun rays are at its strongest, between 10 am and 2 pm. Those who are going to be in the sun for long periods should wear clothes that protect their skin as well. Wearing a hat will protect the individual's face from harmful rays, though they should also wear long pants and a long sleeve shirt. There are special types of sun-protective clothing designed to block out ultraviolet rays while keeping the wearer cool.
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Manage Stress
Stress is a major factor for triggering an acne breakout, along with other skin problems. When individuals are constantly stressed out, it causes elevated cortisol levels and their skin reacts by becoming inflamed and breaking out. Skin becomes more sensitive under mental stress, so individuals should try to keep a healthy state of mind. This can include methods of relaxation such as going for a walk for at least half an hour, doing yoga or meditating. These methods will counteract the stress that has built up and help individuals manage it. To prevent stress, individuals must make sure to give themselves reasonable limits. They shouldn't try to do too much or take on more responsibility than they can handle. When individuals can begin to relax and enjoy life more, allowing stress to subside, you'll find their skin looking dramatically better.
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Anti-Inflammatory Diet
Inflammation is a major key to why the skin becomes red and breaks out. Studies show an anti-inflammatory diet can help eradicate acne over time. This includes a healthy balance of omega-3 fatty acids, which is a critical factor for reducing inflammation. This means individuals should consume a lot of fish like salmon. Other healthy sources of omega-3 fatty acids include milled flax seeds and walnuts. There are foods individuals should avoid as they promote inflammation, and these include choices like deep-fried foods and fast food along with cookies, donuts, and crackers.
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Eat Fruits And Vegetables
Fruits and vegetables give the body vitamins A, B and C. Eating a lot of green and orange vegetables can often clear skin up when individuals stick to the routine on a daily basis. Green vegetables detoxify and are an anti-inflammatory that prevents breakouts. Vitamin A, which dries excess oil and alleviates inflammation, has a similar effect as medications with retinol in them. Retinol treats acne without the side effects of other medicines. Fruits and vegetables rich in vitamin A include pumpkins, peaches, and mangoes. The best rule of thumb is to eat five to seven servings daily and to consume the rainbow of colors fruits and vegetables offer to get the full variety of phytonutrients.
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Nurture Natural Flora
The gastrointestinal tract and the skin are lined with healthy bacteria, which helps fight off unhealthy bacteria that try to intrude. When the gut flora has an imbalance, this also reflects on the skin. For individuals with acne, it is clear their gut has been compromised so it's time to nurture it. Unhealthy gut flora may have occurred due to taking antibiotics for long periods. To balance it out, individuals should start eating foods like kimchi, sauerkraut, yogurt, and miso regularly. A probiotic supplement is also recommended as individuals try to get healthy bacteria back into their body. A regular intake of fermented food will bring the gut flora back into good health. This will help the skin balance out over time too.
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Eliminate Sugar
Sugar, along with refined carbs, are simply not healthy. If individuals are already prone to acne, sugar can make it much worse. Sugar in food causes blood sugar to spike, resulting in inflammation throughout the body. The inflammation affects all organs, including the skin, the largest organ of all. The skin, when affected, will often swell and exhibit redness. Foods rich in refined sugar aggravate acne and increase inflammation. Individuals should avoid sugar as much as possible and they’ll likely to notice a change in their skin for the better.
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Reduce Dairy Intake
There is definitely a connection between the consumption of milk and acne. The explanation for this is the hormones milk contains. If individuals are trying to manage acne and take control of it, it's best for them to avoid milk for some time, including organic milk as it also has hormones. Individuals should try replacing milk with yogurt or keifer as they are beneficial to alleviating acne due to their bacterial components. They should also drink a lot of filtered or mineral water to flush out the toxins while hydrating their body.
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Reduce Toxic Beverages
It is likely that if individuals drink alcohol, beverages with caffeine, or sugar-sweetened drinks daily, their skin shows the effects of these bad habits. As alcohol dehydrates the whole body, it also dehydrates the skin, which can result in acne breakouts. Too much caffeine can also have dehydrating effects while sugar-sweetened beverages actually suck nutrients from the body. All of these beverages take nutrients from the body the skin needs to stay healthy and free of issues such as acne.
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Get Plenty of Sleep
If individuals don't get enough sleep, they are at risk of raising cortisol levels, which can lead to cravings. The body will specifically crave fast glucose spikes to increase energy. Basically, the body will be screaming for unhealthy refined carbohydrate, which as discussed, can have adverse effects on the skin, including triggering acne breakouts. The body needs sleep to ensure all organs function properly. While it may be difficult during the week, individuals should at least make sure to get their rest in on weekends. They should take electronic equipment out of the bedroom and make it a space strictly for relaxing and resting.
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Keep Germs Off The Face
Individuals may not realize it but there are many times throughout their day that they add dirt, oil, and other germs to their face. They should think about the doors they open and their usage of phones and keyboards at work. They should be cleaned daily with an alcohol wipe. Pillowcases are laid on for six to eight hours a night, so individuals change them every few days. Additionally, individuals should think about how often they clean their bathroom towels.
Many individuals may not even think about how many times they touch their face with dirty hands. It's highly recommended for individuals to keep their hands off their face, as every time they touch it they add more bacteria. If their skin already has an imbalance, this does not help matters. Individuals need to wash their face thoroughly and gently in the morning and at night. They should also look for cleansers with 'noncomedogenic' on the bottle.