Acne and skin blemishes

							                                                                                      Jane Hutchens
                                                                                    Naturopath    ATMS 16751




                               Acne and skin blemishes
What is it?
Acne is an inflammatory skin disorder affecting the sebaceous (oil) glands. Up 90% of people will
have some acne at some time in their lives. For most people it clears by the age of around 24, but
about 5% of women and 1% of men will still have acne into their 30s and 40s.

What causes it?
Acne occurs when you have extra sebum (oil) in the hair follicle and the cells lining the follicle
block the oil from draining onto the skin. This plug allows bacteria to grow in the follicle and this
causes inflammation and pain. The biggest reason to have extra sebum is hormones, especially
androgens (testosterone) which is why acne is worst at puberty.
Other factors include:
• A diet that is low in essential fatty acids (fish oils), zinc and vitamin A
• A diet high in saturated fat (meat, take-away, dairy) and transfatty acids (processed foods)
• Stress makes it worse – which is why you get the biggest pimple ever just before the big date or
   important event!
• Heat and humidity make it worse
• High insulin, usually from a high GI diet, full of processed foods and sugars
• Allergies and food sensitivities
• Sluggish digestion and constipation

What are the symptoms
• Blackheads (open comedomes), whiteheads (closed comedomes), cysts
• Small red bumps, inflamed nodules (large red lumps)
• Excoriations (picked or scratched spots)
• Scars

What can you do to help?
Lots! Skin conditions often take a long time to resolve, but stick with it and you will be rewarded
with pimple-free skin.

Nutrition
Make sure that you eat lots of the following foods:
• Oily fish (fresh or tinned tuna, salmon and sardines) – this provides essential fatty acids to keep
   your flexible and hydrated as well as promoting skin healing
• Lean protein (lean red meat, organic chicken, tofu, soy, nuts & legumes) – essential for skin
   healing and repair
• Fresh vegetables – a great source of nutrients and anti-oxidants, low GI, great for healing and
   avoiding constipation
• Beta-carotene foods (carrots, spinach, sweet potato, kale, green leafy vegetables and red
   capsicum) – these help make vitamin A which is essential for skin health
• Drink at least 1.5litres of pure water a day to promotes good digestion, flush out toxins and
   keep the skin hydrated
• Whole Grains (rice, barley, quinoa, oats, wheat) & legumes (chick peas, kidney beans, navy
   beans, split peas) - rich in fibre and nutrients, low GI meaning a slow release of sugar into the
   blood and they reduce inflammation
• Foods containing zinc foods (whole grains, sunflower & pumpkin seeds, beef, egg yolks, ginger
   & lamb) – critical for skin and reproduction

Avoid:
• Processed foods & sugar
• Soft drinks & diet soft drinks

                                      www.janehutchens.com.au
                        mobile 0408 761 000 email jane@janehutchens.com.au
                                                                                          Jane Hutchens
                                                                                         Naturopath   ATMS 16751




•   Limit dairy: substitute with soymilk, rice milk, almond milk and fresh goat's milk

Skincare
• Wash your face once or twice a day: washing at night removes dirt and grime, oil, creams and
    makeup and is most important. Washing in the morning removes debris and dead skin shed
    overnight
• If you use any soap always make sure that it is very mild. You don’t want ‘tight’ skin – this
    means you have washed away all the oil and this only stimulates your skin to make even more!
• Better than soap is a chamomile or tea tree face wash
• Organic clay masks can help extract oil and dead skin (you might notice your skin gets a little
    worse before getting better, but it is worth it)
• Wash your hands before touching your skin to reduce the chance of infection
• Don’t pick or squeeze pimples – if you do you can spread bacteria deep into the skin causing
    infections and scarring
• Use light or gel products that support skin healing. Look for products that contain aloe vera,
    calendula, lavender, chamomile, rose geranium & cedarwood herbal extracts or essential oils
• Manuka honey can also help with healing, reduces inflammation, reduces excess oil and kills
    bacteria
• Paw paw ointment or gel is very soothing and healing

Avoid
• Cleansers and creams that contain toxic chemicals such as sodium lauryl sulphate, socetyl
   stearate, isopropyl isostearate, isopropyl palmitate, isopropyl myristate, sodium chloride and
   parabens. These might make the irritation and inflammation worse and cause your skin to dry
   out.
• Avoid make up or face creams that are greasy or oily

General
• If you have oily hair or pimples around hairline, wash your hair daily
• Get a little sunshine – it is necessary for healthy skin and vitamin D production (avoid the
  middle of the day)
• Have a dip in the ocean – the saltwater is wonderful
• Try to limit wearing make-up

Herbs
There are many herbs that can be useful in acne. Some improve lymphatic drainage and
immunity, some ensure good digestion and bowel function, some reduce inflammation, some
normalise hormone levels, some are antibacterial and others still help skin healing. Herbs can be
taken as teas, tablets or liquid formulas. See a naturopath or herbalist for help choosing the best
herbs for you.

Medical
The main approach is with medications that either control hormones (include the contraceptive
pill) or are synthetic versions of vitamin A to help skin healing (eg Roaccutane). These are
prescription only and have associated risks to consider.

Key points
• Most people will grow out of acne
• Acne is not a problem of bad hygiene or eating too much chocolate!
• Eat a healthy low-GI diet full of fresh fruit and vegetable, wholegrains, nuts & seeds and
   legumes
• Drink lots of pure water
• Make sure you are getting enough zinc, vitamin A, vitamin C and essential fatty acids


                                       www.janehutchens.com.au
                         mobile 0408 761 000 email jane@janehutchens.com.au