How To: Clear Acne-Free Skin

I've been wanting to do a video on this next topic, but due to the situation I am in right now from the storm, looks like I won't be filming till sometime next week, granted power and water are restored. So, I'm going to write it out for you! :)

I've been struggling on and off with mild to moderate acne since I was a teenager. I've gone through phases of having clear beautiful skin, to others when I don't want leave my house without makeup! After years of this, I finally had enough and decided to do some real digging into the causes of acne. This is also one of my most asked about topics so I hope this will be helpful for you!

One of my good skin periods over the summer! 

I've noticed my skin breaks out after eating certain foods that impact natural hormone levels. 

More below. 

Three main factors contributing to acne:

1. Overproduction of oil (sebum)
2. Irregular shedding of dead skin cells resulting in irritation of the hair follicles of your skin
3. Buildup of bacteria

Overproduction of oil is usually the number 1 reason of acne and breakouts (granted we take care of our skin on a regular basis by cleansing, treating and moisturizing - which address factors 2 and 3).

Anti-acne medicines (salyslic acid & benzoyl peroxide) work by drying out the skin and/or absorbing oil as well as killing bacteria. If we, however, go to the source of the oil production - and try to minimize and rather, regulate it - we wont have to harm our skin with strong medicines. Much better!

Factors that increase oil production & why:

1. Hormones
   A hormone is a chemical released by one or more cells that affects cells in other parts of the organism. A lot of acne stems from a hormonal imbal­ance caused by diet and/or the liver’s inability to process hor­mones efficiently. 
2. Blood sugar levels
   When we eat overly processed foods (high in sugars and calories), the body turns it into glucose and starts releasing it into the blood. This causes a high blood sugar level, which in turn, means a spike in insulin levels. (Insulin is a hormone produced by the pancreas which helps regulate the glucose in the blood.) Too many releases of insulin can cause inflammation - which in turn can cause acne (as well as eczema).  
3. Stress
   When the brain recognizes stress, it involuntarily releases stress hormones (cortisol) that help thicken the hair follicle's lining, causing blackheads/whiteheads. If bacteria get trapped, a large pimple develops. The skin, being one of the body’s largest organs, is intricately connected to the rest of physiology including the mind. Just as the body is affected by stress, so is the skin. The body responds to stress by directing blood flow and oxygen to areas vital for fighting the stress, and withdraws from other areas including the skin. The skin subsequently becomes starved of blood and oxygen, making it dehydrated, dull, lifeless and prone to clogged pores and breakouts.

So what do we need to do to cure acne naturally?

1. Balance hormones
2. Eliminate high glycemic foods that cause high blood sugar levels & balance out blood sugar levels
3. Eliminate stress & exercise regularly 

(Open to read more)

Just as some people are taller than others, have different colored eyes and so forth, the way we digest and metabolize foods also differs. So even though you might be envious of the girl who can eat whatever unhealthy food she wants, but doesn't have a trace of it on her body, don't think there's something wrong with you and your body. We are all different, and we can either cry about it or deal with it and move on. I choose to deal.

Foods that can affect & disrupt your hormone balance:
- Wheat (due to increasing blood sugar levels)
- Non organic, non grass-fed meat
- Dairy
- Soy
Soy con­tains plant estro­gens, and dairy (par­tic­u­larly the con­ven­tional un-fermented stuff) con­tains andro­gens that mimic male sex hor­mones. Both soy and dairy dis­rupt our own hor­mone bal­ance and mimic our nat­ural human hor­mone pro­duc­tion. A lot of acne cases stem from a hor­monal imbal­ance caused by diet and/or the liver’s inabil­ity to process hor­mones efficiently.  Read more about these foods & their effects here

Foods that spike your blood sugar level:
Foods with a high glycemic index:
- White rice
- White pasta
- White bread
- Potatoes
- Boxed fruit juice
- All refined sugars & processed foods

Instead replace with low glycemic index foods such as:
- Apples
- Black beans
- Lentils
- Dark leafy greens
- Avocado
- Nuts
- Peanut butter

These foods won't make your blood sugar spike, thus controlling insulin levels thus inflammation which can cause acne.

Red apples have a low glycemic index, and are high in antioxidants and fiber. 

Combine with fresh organic peanut butter for a delicious healthy snack!

Foods that regulate your blood sugar level (prevents you from craving unhealthy food):
- Cinnamon
- Green juices
- Avocado
- Oatmeal
- Broccoli
- Salmon 

- Green tea

So delicious!

Conclusion:
I've noticed my body is very responsive to the foods I eat. I've been off dairy for a couple of months due to the hormones in milk and I feel great. I recently broke out pretty bad after eating a donut - processed white carbs with high sugar content. Yes, I don't know what I was thinking! (Time of the month makes me feel off sometimes.) I saw the effects the next day and I'm still dealing with these breakouts several days later. But on the other hand, I'm happy I went through that because I realize what an impact white carbs really has on gluten-sensitive people like myself.

So, I am going to go a 100% dairy and wheat free (still eating select whole grains like quinoa and wild rice), and will closely monitor the effects of my skin and keep you updated. (Common misconception is that dairy is a vital source of calcium. Almond milk has more calcium than cow's milk.)

If you are dealing with breakouts and mild-moderate acne, you may want to try eliminating these foods to see if you notice a change in your skin.

An imbalance of hormones can also result in:
- Mood, depression
- Weight gain
- Irregular menstrual cycle
- Irregular hair growth
- Insomnia

If you are struggling with any of these symptoms, research into this information I've described. It may help you!

I am no doctor, but I do believe in the power of fresh fruits, veggies and water, and I believe any health related problem can be cured by a proper diet and exercise.

NOTE:

• There is an abundance of information and resources online. Google everything & use it to find the answers to questions that spike your interest throughout the day. It's so important to be curious and question what marketers and advertisers, as well as day to day people tell us. 
• Everyone's body is different, and reacts differently to certain foods depending on how sensitive you are to them. Do your research and monitor the effects. 

Other tips for keeping skin clear:
- Drink plenty of water
- Eat lots of fresh fruit & veggies
- Keep it cleansed, exfoliated and hydrated
- Avoid touching your face with dirty hands
- Make sure makeup brushes are clean and sanitized
- Change your pillow case every 2-3 days
- Exercise to get your blood moving
- Stress less
- Laugh & enjoy life

If you've already been through this "elimination" process of wheat & dairy and have had positive effects, or have any other tips/recipes, please share in the comments below! :) XOXO


Helpful articles worth reading:

3 Simple Diet Changes To Help Eliminate Acne: 
http://www.epicbeautyguide.com/2011/04/3-simple-diet-changes-that-will-help-eliminate-acne/ 

Wheat & It's Effects on the Body: 
http://articles.mercola.com/sites/articles/archive/2011/07/04/can-eating-this-common-grain-cause-psychiatric-problems.aspx

Hormonal Acne
http://www.acneeinstein.com/hormonal-acne/

Acne & Stress
http://www.sonyadakarskinclinic.com/prevent-breakouts-from-stress