Undoubtedly, one of the most embarrassing experiences a teenager can have is waking up with a bright red, Mauna Loa-sized facial pimple on the day of an important social event. Most of us remember the feelings of self-consciousness associated with acne. Not only is acne a cosmetic nuisance, but it can leave scars and discolor the skin.
But for many people, the condition can be improved with nutritional support. Topical treatments can also help reduce the amount of bacteria on the skin that are responsible for causing pimples.
Acne appears when skin glands, called sebaceous glands, produce an overabundance of sebum (a mixture of oils that lubricate the skin) and keratin, which can block skin pores. When skin pores are blocked, bacteria thrive. Bacteria promote inflammation, which causes the redness associated with pimples.
If inflammation occurs below the surface of the skin, nodules or cysts can develop, leading to skin damage and possible scarring. Hormonal changes, such as the increase in testosterone that occurs in both sexes in puberty, can initiate overproduction of keratin and sebum. Cosmetics, excessive rubbing and over-washing can also irritate the skin, causing acne.
The most common treatment for acne consists of oral antibiotics and topical Retin-A, both prescription drugs. However, there are a number of non-drug therapies that can help.
- Dietary changes: A healthy diet not only benefits the skin, it supports the whole body and helps prevent disease. An acne-preventative diet should consist of whole grains, lean meats, fish, and lots of fruits and vegetables (not a typical teenage diet!).
The most beneficial dietary changes are to minimize sugar and increase essential fatty acids. Essential fats have anti-inflammatory effects. They can be found in salmon and other cold-water fish (three servings per week is optimal) and in flax oil (available at health food stores). If you don’t care for the taste of flax oil, mix it in your favorite salad dressing or buy capsules. Recommended dose is 1 tablespoon oil or three capsules three times per day.
- Nutritional support: Zinc is vital to skin health. It is responsible for proper metabolism of testosterone, it aids in wound repair, and it promotes proper immune system activity and vitamin A function, all important to the prevention and treatment of acne.
According to naturopathic physicians Michael Murray and Joe Pizzorno, authors of “A Textbook of Natural Medicine,” the most effective type of zinc is zinc gluconate (also the most effective for treating the common cold). Recommended dosage is 30 milligrams once a day.
Vitamin E and selenium can increase the amount of glutathione peroxidase, an important enzyme for preventing the inflammation associated with acne. Since numerous studies have shown that vitamin E and selenium work synergistically, they are often prescribed together. Recommended dosage of vitamin E is 400 IU per day (mixed tocopherols) and of selenium, 200 micrograms per day.
Several studies have shown that Vitamin A can reduce sebum and keratin production. But it is very important to monitor the amount of vitamin A you are taking. For women of non-childbearing age and for men, a dosage of 25,000 IU per day is safe; for pregnant women and women of childbearing age, less than 10,000 IU per day is recommended. Good news: Vitamin E promotes the proper functioning of vitamin A.
- Exercise: Exercise is an essential part of healthy skin and a healthy body. Sweating cleanses your skin from the inside out!
Exercise at least three times per week for 30 minutes, if you can.
- Topical treatments: According to Laurie Aesoph, naturopathic physician and author of “Your Natural Health Makeover,” oil of the tea tree melaleuca alternifolia, which has potent antibacterial properties, can be applied directly to pimples. If the oil is too irritating, dilute it 1 to 1 with vegetable oil.
For another natural topical treatment, mix one-quarter teaspoon goldenseal root powder and 1 tablespoon bentonite clay (both available at health food stores) with enough water to form a paste. Apply twice a day directly to acne, allow to dry, then wash off.
My favorite facial mask, used by naturopathic physicians for decades, is a honey mask. Honey has known antibacterial properties. Apply any kind of honey to your face, leave for 15 minutes, wash off.
Acne is definitely a nuisance but is, unfortunately, a fact of life, especially for teens. Some simple lifestyle changes – a healthy diet, nutritional supplementation and exercise – can help prevent this nuisance, increasing overall appearance and confidence.
Article was originally printed in the Honolulu Advertiser, honoluluadvertiser.com.