First off, I'd like you to know that I've been carrying acne around for over two decades.
I thought the developing was going to only be in my teenage years and long gone by the time I got into my 20s.
It got milder in my 20s but roared back in full swing in my late twenties.
I began developing painful cystic and hormonal acne.
I have been to so many dermatologists. Honestly, they were not even able to identify the cause-root cause. Always antibiotics and force feeding of Accutane.
Both did that number on me.
I made sure that this year I was going to find out the cause.
I was able to clear my acne in less than 10 weeks.
I still get chin acne during my periods but it's manageable.
In this post, I want to dive into the foods I particularly ate to help me solve my hormonal acne.
I know a lot of people will not go into their hormonal acne diet because it's just not fancy, but this is how you treat cystic acne and root out its underlying cause.
Because diet is one of the main ways in which you clear acne.
It actually works.
Now, enough of the introduction.
Let's dive in!
Why does acne have a tendency to be so diet-dependent?
I mean acne is a sh***hole; I know, I do.
It's easy; some people can eat a s***load and anything and nothing happens to them.
My friend drinks buckets of booze, eats a bucket load of junk food and has glass skin.
Her brother eats the same rubbish she does, and the poor fellow has cystic acne like me.
Don't even get me started on "Life is unfair."
I get it.
Thing is though.
Acne is so much affected by diet because our bodies don't cope well with some foods.
There are particular foods, sometimes labeled "bad" and some as "good," which trigger hormonal responses, inflammation, and increased production of sebum-skin oil, all of which lead to the development of acne.
There are diets high in refined carbohydrates, sugar, and dairy that can actually induce higher levels of insulin and insulin-like growth factor1 (IGF-1). This also leads to increased oil and turnover in the skin, a perfect environment for the bacteria causing acne.
But for some, processed foods or high healthy fats could be a cause of worse outbreaks of acne because it will trigger inflammatory responses in the skin.
That's why all foods are helpful by being called anti-inflammatory foods.
These types of foods can cause balance hormones and less inflammation, so they improve your skin health.
Start gradually adding these foods into your diet.
Do not try to do everything at one time.
Example: Try drinking spearmint tea daily first, then gradually introduce chia seeds as a breakfast addition after a week or two.
The idea here is to form a habit so your body adjusts and you get used to the food and learn to like it.
Get my drift?
Let's get into this.
1. Omega-3 Rich foods
Acne is generally associated with inflammation, yet omega-3 fatty acids, the long-chain polyunsaturated fatty acids derived from fatty fish, possess anti-inflammatory properties which can be useful in reducing it.
They regulate the amount of oil in the skin and prevent blocking the pores, which can sometimes lead to a break-out.
How do omega-3 foods work?
Flaxseeds: Flaxseeds are perhaps the richest plant source of omega-3s mainly ALA. Add ground flaxseeds to your smoothies, oatmeal or baked to infuse your intake with omega-3s.
Chia Seeds: Like flaxseeds, chia seeds are chock-full of ALA omega-3s. Add to smoothies, yogurt, or mix to make healthy doses of omega-3 in chia puddings.
Hemp Seeds: These pack a good dose of ALA, other healthy fats, and protein. Awesome over salads, smoothies, or sprinkled on toast.
Walnuts: One of the richest plant-based sources of omega-3s, walnuts make a great snack when eaten raw. Add them to salads or baked goods for a crunchy dose of energy and nutrition.
Algal Oil: This is a vegan source of EPA and DHA, which are forms of omega-3 predominantly found in fish, and thus derived from algae. As a supplement, it serves as a direct source of these vital fatty acids.
Brussels Sprouts: Not nearly as concentrated as seeds and nuts, Brussels sprouts do contain a notable amount of ALA and are also really high in fiber and vitamins. Great addition to any plant-based diet
Impact on Hormones: Omega-3s also affect hormone levels-insulin and androgens, both of which affect the secretion of sebum, which subsequently leads to acne.
2. Fruits and vegetables
Fruits and vegetables rich in antioxidants, vitamins, and fiber that actually help the body in its efforts to stay balanced.
As clichéd as it sounds, the words really do apply well: Eat the rainbow.
I know it's a bit hard to suddenly consume this amount of fruits and veggies but again do it slowly.
Try having a serving or handful of veggies with your lunch first then gradually try having that every day.
Once you get used to that, have a bowl of cut fruit sometime during the day when you feel like snacking on cookies/chips.
It's not bearable that way to make this switch.
But to reap the benefits of beautiful skin, you have to make these sacrifices in the beginning.
I say starting because your body will soon come to love the fruits and veggies and your palate will get used to it-they'll start craving it-no joke.
So here is how they help:
Detoxing Many people swear that vegetables like broccoli, Brussels sprouts, and cauliflower contain compounds that encourage detoxing in your liver. If you support your liver in detoxifying, it will send fewer garbage products to your skin, so you get better skin – trust me.
Leafy Greens (Spinach, Kale, Swiss Chard): Dark leafy greens contain massive amounts of vitamins A, C, and K, along with antioxidants. Vitamin A prevents the aggregation of dead skin cells, which otherwise block pores by regulating the production of skin cells. Vitamin C helps in forming collagen, which makes skin look smoother and less scarred from post-acne areas.
Berries (Blueberries, Strawberries, Raspberries): Berries are full of antioxidants, such as vitamin C and polyphenols, which fight free radicals. Free radicals are unstable molecules that can be injurious to your skin cells and may induce inflammation. Berries prevent this, hence the reduction in skin irritation and an even, healthier skin tone. Throw them into your Greek yogurt or pop them into your mouth as a healthy snack.
Vibrant Colors-Vegetables (Carrots, Sweet Potatoes, Bell Peppers): These vegetables contain beta-carotene-predisposed vitamin A-as well as other carotenoids that protect the skin from inflammation and oxidative stress. Beta-carotene can help in normalizing cell turnover in skin, thereby reducing the chance of pore blockage and blemish.
3. Zinc-rich foods
Zinc does two great things: it will both regulate oil and support the immune system – both great things for acne.
Pumpkin Seeds: One of the richest plant-based sources for zinc. Snack on them raw, roast them, or toss them in salads and yogurt.
Legumes: Chickpeas and lentils and beans are all great sources of zinc. I can make hummus, I can make a curry out of chickpeas, and it's just one of those things that keeps going.
Hemp Seeds: On top of the omega-3 content, hemp seeds are also a good source of zinc. Add them to your smoothies, or yogurt, sprinkle them on top of salads.
Cashews: Cashews are another good source of zinc. Use them for a snack or throw them in with your stir-fry, and you can even apply cashew butter to your bread as the alternative. If nuts trigger your acne, then avoid this.
Quinoa: Quinoa is a complete protein and also high in zinc. Use it as a base for salads, or serve it as a side dish to boost your zinc.
Fortified Cereals: Many breakfast cereals and whole grains are fortified with zinc. Be sure to read the packaging to ensure you get a good source.
Tofu and Tempeh: Good sources of zinc; they are made from soybeans, can be used in stir-fries, salads, or as a meat substitute; I have to check how I react to soy products since it breaks me out.
Oats: Oats are a great healthy grain but also a source of zinc. They are wonderful oatmeal, added to smoothies, or baked with.
Mushrooms: Some types of mushrooms, such as shiitake, are good sources of zinc and add nice depth of flavor to vegetarian dishes.
Eating these foods promotes healing, regulates oil production, and dampens inflammation so the occurrence and severity of acne are reduced.
I realize that most of the foods (that are said to heal acne) can cause it as well. Therefore, you must maintain food diary.
Food diary will teach you which food causes the breakout. In my case, I am currently utilizing the diary.
You will notice that sometimes certain food cause you hard, painful cysts whereas some other foods cause small pustules.
You'd avoid foods that cause painful cysts (lasting 1-2 weeks) at all cost. That's basically saying that your body can't even tolerate a little bit of that ingredient.
4. Take adaptogens
When you stress, you increase your body's production of cortisol (which is a hormone that can cause acne).
Adaptogens are natural substances, typically herbs or mushrooms, that help the body adapt to stress and restore balance (homeostasis).
You might also meditate, journal, and exercise towards lower stress. However, if you are already feeling quite anxious, drink more adaptogens.
Here are some of the most common adaptogens for acne, that have been utilized to aid in treating the condition and also contribute to benefits for acne patients
Ashwagandha: It reduces stress and regulates cortisol levels and has anti-inflammatory and antioxidant properties.
Rhodiola: Helps with body's way of responding to stress, helps to decrease fatigue, and it has antioxidant effects.
Holy Basil (Tulsi): Regulates hormones, reduces stress, and has anti-inflammatory properties.
Maca Root: Balances hormones and boosts energy and endurance.
Turmeric (Curcumin): Powerful anti-inflammatory and antioxidant properties, supports skin health.
Reishi Mushroom: Enhances immune function, reduces stress, and has anti-inflammatory and antioxidant properties.
So, try adding some of these ingredients to your meals so that you are helping your skin from all angles. However, if acquiring the ingredients is difficult, you can buy capsules on Amazon.
Please read the reviews before purchasing.
5. Drink spearmint tea
Add fresh spearmint leaves (or teabags) to hot water- drain it, and drink it daily.
I make a whole pot and casually sip it while I work.
I just recently read about this which has saved my acne.
Here are some of the several benefits of spearmint
Hormonal Balance: Spearmint has anti-androgenic properties, thus, helping it reduce the levels of male hormones (androgens) within the body. This is really advantageous for patients who suffer from PCOS.
Anti-Inflammatory Properties: There is some anti-inflammatory compound present in spearmint that will hinder inflammation, thus being an important component in developing and intensifying acne.
Antioxidant Effect: Thus, spearmint is an antioxidant that helps to safeguard the skin against oxidative stress and free radicals damage, thus generally improving the health of the skin.
Antimicrobial Properties: Spearmint has antibacterial properties through which it can regulate the multiplication of bacteria causing acne on the skin.
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