First off I will introduce myself! I’m Marissa Schillinger and I help women with acne get clear, glowing skin naturally! I struggled with pretty severe cystic acne in my past and am currently in the process of healing my pitted acne scarring. You can find all sorts of acne tips and information within my blog!
Now let’s get into this post!!
Step 1 for clearing acne and acne scars naturally: Reduce Toxin Exposure
Unfortunately, every single one of us is exposed to numerous toxins every day; however, there are ways to reduce our exposure to toxins.
To start, here’s a hefty list of some of the many toxins:
-Bisphenol A (BPA)
-Formaldehyde
-Phthalates
-Parabens
-Sulfates
-DEA
-MEA
-TEA
-Pesticides
-Herbicides
-Chlorine
-Fluoride
-Aluminum
-Mercury
-Acetone
-Lead
-Cadmium
-Arsenic
-Aromatic hydrocarbons
-Perfluorinated chemicals (PFC’s)
The reason toxins are not good for acne (and aren’t good just in general) is because toxins can be endocrine disrupting, so they can lead to hormonal imbalance. In particular, xenoestrogens (a category of endocrine disrupters) which mimic certain estrogen functions can lead to long-term inflammation, as estrogen has an inflammatory effect.
When it comes to buying products from the store, it’s important to read the ingredients because even products with labels that say “non-toxic” or “green” can contain numerous toxins because those labeling terms are not regulated (1).
An alternative to buying products without toxins is to make your own homemade toxin-free products.
Step 2 for clearing acne and acne scars naturally: Consume a Nutrient-Dense Diet
Micronutrients are very important for maintaining healthy skin. For acne and scarring, consuming adequate zinc, omega-3’s, calcium, potassium, magnesium, and vitamins E & C are really important. Supplementation for omega-3’s, zinc and vitamins E & C may be necessary, as well as potentially a high-quality multivitamin. Getting blood tests done to check your levels of certain nutrients can be extremely helpful so you will know if you have any deficiencies and what they are.
A supplement is just that- a supplement. It is important to eat nutrient dense foods and then use supplements as an addition to your diet for nutrients you may be deficient in or need more of.
Consuming a diet comprised of mainly whole foods, and a variety of those foods, will allow you to get in lots of micronutrients. Also, cutting out dairy is so important if you want to clear your acne. As well, cutting out chemicals (artificial colorings, flavorings, and preservatives) and trans-fat is of great importance.
When it comes to buying food, organic is always best, but it’s alright if you aren’t able to buy everything organic. Studies show that the foods to always buy organic, though, are any meats or eggs if you consume them, and foods listed on the “Dirty Dozen” (2) list, which include:
-Strawberries
-Grapes
-Apples
-Spinach
-Cherries
-Nectarines
-Peaches
-Celery
-Pears
-Tomatoes
-Bell peppers
-Potatoes
It should be noted that depending on the person, as well as their digestive health, the percentage of certain nutrients that they absorb from what they consume varies.
In terms of supplements, when you are looking for a high-quality supplement, these are some things you should look for:
-manufactured at a Good Manufacturing Practices (GMP) facility
-no artificial colorings
-no flavorings
-no fillers
-preferably derived from whole foods and natural sources instead of synthetic chemicals
Keep in mind that you should consult with a healthcare provider before you start taking a supplement, especially if you are pregnant or nursing.
Lastly, collagen makes up the majority of the dermis (the layer under the epidermis which is the outer layer of skin), so consuming foods containing collagen or taking a collagen supplement can greatly speed up the healing of deep acne scars.
See also:
Step 3 for clearing acne and acne scars naturally: Reduce Stress & Cultivate a Positive Mindset
The stress response, also known as the “fight or flight” response, leads to increased inflammation in the body and hinders digestion. Inflammation caused by short-term stress is comparatively harmless, but long-term stress leads to chronic inflammation which can lead to sub-optimal body functioning and chronic disease (including acne).
Ways to reduce stress include:
-Mindfulness
-Deep breathing
-Meditation
-Yoga
-Tai chi
For me personally, I reduce stress by deep breathing and mindfulness; every once in a while, I will do a guided sleep meditation. It’s all about finding out which stress reduction practice(s) you like the most, and then continue with them as your main way to reduce stress.
Cultivating a positive mindset has had a big impact on my life. Now, whenever a “bad” or challenging situation occurs, I am able to stay strong and calm, realizing that I will grow from the situation and will be able to get through it.
When cultivating a positive mindset, it’s helpful to keep reminding yourself that worrying or stressing about something you can’t change isn’t going to change it, and if you can do something to make the situation better, then do it.
To put it in terms regarding acne, if you are constantly stressing out about your acne, it’s not going to get better and it could even worsen your acne. It can be a slippery slope because acne can take a toll on your self-confidence to where it’s hard to not stress out about it (I know the feeling all too well). That’s why a positive mindset can be super helpful because you start thinking things like, “It’s okay that I have acne right now because it doesn’t make me any less of a person and someday it will get better”.
To recap, here are the 3 major steps to help clear acne naturally: Reduce your exposure to toxins, consume a nutrient-dense diet, and reduce stress & cultivate a positive mindset. I really hope you liked this blog post and learned something new and helpful! If you have any questions, comment them below or send me an email!
Have an amazing day!
Love,
Marissa
Sources:
Very informative! You mention xenoestrogens are to be avoided. Are phytoestrogens healthy?
Great question! Phytoestrogens do not have the same effect on the body as xenoestrogens do. Here’s a link to a very well written article all about phytoestrogens: Pytoestrogens.