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Dealing With Adult Acne
Got grown–up pimples? Check out these simple tips for clearer skin.
If you think you’ve left acne behind just because you’re out of your teen years, think again. Adult acne is more common than ever. “We’re seeing more acne in adults — particularly in adult women,” says Valori Treloar, M.D., C.N.S., F.A.A.D., and co–author of The Clear Skin Diet.
Acne happens when a hair follicle gets plugged, oil glands ramp up production, and bacteria overgrow — leading to inflammation and that angry pimple on your face. Research shows that diet, nutrients and lifestyle can all play a role when it comes to adult acne. Here are Dr. Treloar’s tips for keeping skin clear and beautiful.
Skip sugar. Minimize sugars, including high fructose corn syrup, white bread, white rice, pasta, and potatoes. These are all foods that can cause your blood sugar levels to spike. On the glycemic index, which ranks how foods affect blood sugar, foods that cause such spikes are labeled high glycemic.
“Following a low–glycemic index diet — in comparison to a standard Western diet — results in improvement in clinical acne and in some of the hormonal patterns that are associated with acne,” says Dr. Treloar. “One of the reasons is that it tends to keep your insulin levels under control and your blood sugar in balance.” In addition, eating every two to three hours is a good idea to keep blood sugar stable.
Avoid dairy. Research from the Nurses Health Study conducted by the Harvard School of Public Health showed that there was a correlation between dairy intake and acne. This may be because of dairy’s effect on insulin. “Sugar drives blood sugar up higher and faster than milk does, but the insulin response is the same,” says Dr. Treloar. “This includes both skim milk and whole milk.” The hormones in milk may also be a factor.
Nix trans fats. Trans fats have become a big part of the American diet in the past 50 years. The problem? “Trans fats are inflammatory, and acne is an inflammatory condition,” says Dr. Treloar. The solution? Steer clear of processed foods such as cookies, chips and crackers that contain trans fats.
Include omega–3 fatty acids. Omega–3 fatty acids also help reduce inflammation. “Eating pasteurized beef, chicken, eggs and milk is one of the best ways to get your omega–3,” says Dr. Treloar. “You can also find omega–3’s in salmon, mackerel and sardines, or you can take fish oil as a supplement.”
Eat the rainbow. Brightly colored fruits and vegetables are loaded with antioxidants. “Antioxidants are also anti–inflammatory,” says Treloar. “So eat vegetables for breakfast, lunch and dinner.” In addition, vegetables — and whole grains — provide fiber and a small study in Archives of Dermatology showed that high fiber intake improved acne. One theory behind this is that fiber moves the bowels and gets toxins out of the body faster. Rapid transit through the bowels (moving everything through and out quickly) gives your gut less time to reabsorb the hormones that were excreted in the bile from the liver — hormones such as testosterone, which contributes to acne.
Be gentle. “I recommend gentle cleansers that don’t strip all the oil and leave your skin feeling tight and dry, which can lead to increased oil production” says Dr. Treloar. “If your skin is dry, put on a light moisturizer while your skin is still damp to lock in the moisture.”
De–stress. Stress can make acne worse. “Learn a technique to help you contend with stress that you can invoke when you need it,” says Dr. Treloar. “It might be meditation or breathing exercises.”
Valori Treloar, M.D., C.N.S., F.A.A.D. is a co–author of The Clear Skin Diet. Her practice, Integrative Dermatology, is located in Newton, Mass.
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