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Clear, Beautiful Skin from the Inside Out!

POSTED BY Rosemary ON Mar 13th, 2012

Written by: Rosemary Seguin CNP, NNCP



Acne is the most common of all skin problems. It is often thought of as a teenager’s skin problem but it’s actually a condition that affects many adults both male and female.

The good news is there are measures that work to prevent and treat acne no matter what age! A combination of approaches usually brings about the best results. Dietary and lifestyle changes will have overall beneficial effects on health as well.

Dietary considerations for treating and preventing acne: 

It is extremely important to support the health of your skin by consuming a highly nutritious, healthy diet.

Foods you should Avoid:

*  Saturated and hydrogenated fats because they cause inflammation and tissue damage.

    Saturated fats are solid at room temperature and usually come from animal sources.

*  Limit red meat consumption and all milk products due to its high hormone content in

    addition to its trans fatty acid content. (Certified organic meat and dairy will not 

    contain any hormones however it still contains saturated fat so eat sparingly even if it 

    is organic.)

*  Avoid refined sugars e.g., baked goods made with refined white flours or any food  

    containing high amounts of sugar like pop, juice, desserts, cereals. Read the labels for

    sugar content. Look for less than 5g of sugar per serving.  

*  Avoid high salty snacks, margarine, shortening, fried foods such as french fries and   

    fried chicken as well as packaged snack foods such as, chips, cookies and crackers.


*  Do not OVERLOAD on Refined carbohydrates like breads, pasta, crackers and white 

    rice. Not only is it a major cause of weight gain it also increases testosterone and     

    promotes acne.      


Foods you should Eat!


* It is important to eat adequate quantities of protein and whole grain, complex carbohydrates in order to prevent inflammation. Good sources of protein are wild fish and hormone and antibiotic free or certified organic lean meats like chicken and turkey. Vegetarian sources like lentils, beans and quinoa are excellent sources of complex carbohydrates and protein.


* Eat lots of fresh fruits and vegetables especially organic apples leafy greens like kale, swiss chard and collards.

* Increase fiber intake for healthy digestion and elimination.


* Consume a diet rich in omega-3 fats found in salmon and ground flax seeds, hemp or chia seeds, flax oil or fish oil.

* Drink plenty of purified water or spring water (minimum 8 glasses per day) to flush out toxins and transport nutrients. First thing in the morning on an empty stomach drink a glass of warm water and2 tbsp of fresh squeezed lemon juice to detoxify, hydrate and keep your skin healthy and glowing.

Nutritional Supplements:

Certain nutritional supplements will help nourish the skin and decrease inflammation and infection. However, you can not get all of your nutrients from pills. You must take them in conjunction with a healthy diet to get adequate results. The following supplements can be purchased at most health food stores.   

  • Chromium: 200-400mcg per day – Chromium improves glucose tolerance and has been reported to induce rapid improvement in patients with acne.

  • Vitamin A: 25,000 IU per day– Vitamin A is excellent for skin healing. Higher doses than 25,000 IU should be monitored by a physician. Sexually active women of childbearing age should not take more than 5,000 IU per day due to the link between high amounts of Vitamin A and birth defects.

  • Zinc: 45-60mg per day – Zinc is very important for the health of the skin. Zinc has been shown to benefit acne in scientific studies.

  • Vitamin B6 (pyridoxine): 25mg three times per day – Women with premenstrual acne are usually responsive to Vitamin B6 supplementation due to its roll in normalizing the metabolism of hormones.

  • Flax oil: 1 tablespoon per day – Omega-3 fats have an antibacterial and anti-inflammatory effect. They ensure the transport of nutrients into the cell and maintain healthy cell membranes. Omega-3 is one of the most important nutrients for acne.


General Recommendations:   


  • Avoid the use of greasy creams or cosmetics.
  • Wash pillow cases regularly in chemical free (no added colours or fragrances) natural detergents like simply clean, nature clean or earth matters.
  • Remove excess sebum and oil from the face by washing thoroughly twice daily (more if necessary), my favourite cleanser is green beaver grapefruit facial cleanser and their bamboo facial exfolient.  
  • Avoid medications that cause acne: Anabolic steroids, corticosteroids, oral contraceptives, progesterone.

Natural Topical Treatments:


A variety of natural topical treatments are also available over-the-counter. They work by reducing the bacteria level and reducing inflammation. These types of treatments work best for those with uncomplicated acne. Choose one of the following:


* Tea Tree Oil (5-15% PREPARATION)

* Witch Hazel

* Green Beaver Blemish Mouse



Remember, beautiful skin comes from the inside out. Without proper nutrition and a healthy lifestyle your skin will suffer the consequences and so will your health. Be good to your body and your skin will thank you for it!

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