First off I will introduce myself! I’m Marissa Schillinger and I help women with chronic acne get clear, glowing skin naturally by taking a personalized holistic approach! 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 and health tips & information within my blog!
Now let’s get into this post!!
The KEY to clearing acne long-term is to take a natural, holistic approach! In this post I will cover all the different parts of taking a holistic approach to clearing acne.
First, I’ll talk about supplements, including herbal supplements. Next, I’ll talk about foods. Then, I’ll talk about endocrine disrupters (they can mess with hormone balance) and how you can reduce your exposure to them. Lastly, I’ll talk about mindset, thoughts, beliefs, stress, and good sleep!
Are you ready?! Let’s go!!
1. Supplements to Help Clear Acne
When it comes to chronic acne, supplements can often be necessary because the body is already in need of extra help and support.
Here are some supplements that can help, and depend on the root cause of your acne:
-Vitamin E
-Vitamin C
-Vitamin A
-Zinc
-Probiotics
-Omega-3’s
-Multivitamin
-DIM
-Maca
-Saw Palmetto
It’s crucial to remember that a supplement is just that- a supplement. It’s 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.
As well, depending on the person, supplement needs vary widely.
It can be REALLY helpful to get a blood test done to test for nutrient levels so you can see if you are deficient in any nutrients!
Now I just want to briefly touch on what to look for when purchasing 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.
For more details about herbal supplements that can be helpful for acne, check out these other two blog posts of mine:
2. Foods to Help Clear Acne
What foods we consume have a huge influence on the health of our bodies, so it also influences our acne, as acne is a symptom.
Foods to include that can help clear cystic acne:
–Foods containing omega-3’s
(fish, flax seeds, chia seeds, walnuts)
–Foods containing high amounts of fiber
(veggies, berries, lentils, beans)
–Low-Glycemic foods
(green veggies, berries, most fruits, lentils, chickpeas, kidney beans)
–Proteins that are easily digestible
(lentils, beans, wild-caught fish, nuts, seeds, quinoa, pastured poultry)
–Foods that help support the liver
(leafy greens, broccoli, cauliflower)
–Foods high in magnesium, potassium, and calcium
(beans, legumes, wild-caught salmon, leafy greens, cruciferous veggies)
–Foods rich in probiotics
(sauerkraut, fermented veggies, kefir)
Foods to avoid to help clear cystic acne:
–Foods that cause inflammation
processed foods
additives
trans fats
caffeine
dairy products
alcohol
simple sugars
simple carbohydrates
Also check out my blog post on the best and worst foods for cystic acne:
3. Reducing Exposure to Endocrine Disrupters
One of the questions I get all the time is, what about all of my products that are labeled as “natural” or “non-toxic”?
My answer: those terms on labels don’t necessarily mean none of the ingredients are harmful. Those terms are not regulated, and just because an ingredient hasn’t been proven as being harmful yet, doesn’t mean it isn’t.
First off, I want to talk about why being exposed to toxins and endocrine disrupters is not good for acne. Here is a short overview of some of the reasons:
- Endocrine disrupting ingredients can lead to hormone imbalance, which can then lead to or worsen acne.
- Having a build-up of toxins that aren’t able to be released due to a high load can be harmful to our bodies in many different ways; if the health of our body isn’t great, then it can lead to acne, as acne is a symptom.
When it comes to reducing our exposure to toxins, there are everyday products we use that we need to look at to see if they would be best to switch out. These kinds of products include: shampoo, conditioner, toothpaste, deodorant, menstrual products, body spray/perfume, lotion, and mouthwash.
There are so many endocrine disrupting ingredients out there, so here is a brief list of some: parabens, pthalates, oxybenzone, polysorbates, petrochemicals, triclosan, TEA/DTA, ethoxylated ingredients, fragrance, and artificial colors.
4. Mindset, Thoughts, & Beliefs to Help Clear Acne
It seems crazy, but our thoughts & beliefs are SO powerful. The mind-body connection is so fascinating. This is why many people in double-blind studies who receive a placebo still experience improvements because they believe they are getting the treatment.
Also, studies have shown that cancer patients who are optimistic and believe they will survive have lower rates of mortality than those who are pessimistic. Another really interesting find from studies is that those who act as though they don’t have cancer, and refuse to believe they have cancer, even though they do, have higher survival rates as well. (Psychoneuroimmunology is the field of study for this kind of stuff)
A quote I love is: “The mind is the limit. As long as the mind can envision the fact that you can do something, you can do it, as long as you really believe 100 percent.”
How to shift your thoughts and beliefs:
Affirmations are one amazing way to help shift your thoughts and beliefs by “rewiring” your brain. Down below I will share some affirmation examples. With affirmations, it may feel weird and fake to say some of them, but keep saying/thinking them and over time you will notice your thoughts and beliefs starting to change! Affirmations are so powerful!
- “I possess the ability to heal my body and skin”
- “I am healing my body, day by day”
- “I am strong and intelligent”
- “I possess the qualities to be extremely successful”
- “Today I am brimming with energy and overflowing with joy”
- “I am making progress towards my goals”
- “Nourishing myself is a joyful experience and I am worth the time spent on my healing”
- “I love and accept myself exactly as I am”
I also can’t stress enough the importance of stress reduction and good sleep when it comes to clearing acne!
Chronic stress can lead to inflammation throughout the body. As well, it can lead to hormone imbalance. Following stressful times, acne often worsens. That’s not to say that we want zero stress, though, as research has shown that short-term moments of stress help fortify the immune system, and the stress response is necessary for survival. Stress only becomes a problem when it becomes chronic.
Here is a list of some stress reduction techniques and practices:
- Yoga
- Taking a walk outside
- Grounding (going barefoot outside and standing on the grass, dirt, or sand, not concrete)
- Meditation
- Reading a book you enjoy
- Deep breathing
- Taking a warm bath
- Doing an activity you enjoy
- Petting or spending time with pets
- Listening to music you enjoy
- Gardening
- Hiking
Personally, one of my favorite stress reduction techniques is deep breathing. Not only is it simple, but you can do it really anywhere, and you don’t need anything in order to do it. If you are ever experiencing a stressful moment such as running late, then while you are driving to where you need to go (assuming you’re driving) you can practice deep breathing. I have done this multiple times before.
Lastly, sleep is EXTREMELY important. Our bodies need adequate sleep in order to function well and truly heal. You should get at LEAST 7 hours of sleep per night, though the sweet spot varies from person to person. Some thrive best when they get 7 hours of sleep and some do when they get 9 hours of sleep, etc.
Here’s my blog post on how to get really good nights of sleep:
And there you have it!! A complete guide to clearing your acne naturally by taking a holistic approach! I hope this was helpful for you!!
