What can I do about my acne?
At some point in your life you may develop acne. It is thought to affect more than 78% of teenagers. While it is generally resolved before the age of 20, in some individuals, it continues into adulthood.
There are 4 main factors involved in acne formation:
1) Increased sebum production- once there is overproduction of sebum, it can accumulate, leading to blockages forming within the pores.
2) Cell proliferation- skin cell proliferation increases as well as skin death. Together with the increased sebum, the dead cells then stick together instead of be sloughed away.
3) Bacteria- The combination of dead skin cells and sebum stuck together can create an environment for bacteria to thrive.
4) Inflammation- as bacteria increases, infection occurs, causing inflammation around the blocked pores and follicles = acne.
We all have a risk of developing acne however there are a few things that can make us more susceptible.
1) Certain medications
2) Poor nutrition
3) Pollutants
4) Climatic factors
5) Occupational factors
6) Psychological factors
Hormones can play a role in the amount of sebum production. Certain genetic profiles can make the skin more susceptible and sensitive to androgen hormones such as testosterone. Excess androgens in condition like PCOS can lead to adult acne. In cases like in PCOS reducing insulin levels and improving diet and lifestyle contributors can help, however for many women their doctors may recommend certain medication to help reduce androgen levels further.
Testosterone also regulates the expression of a growth factor called IGF-1. Increased levels of testosterone can increase levels of IGF-1 in the body which has been found to increase your risk for acne. While there are several factors which influence testosterone levels, higher testosterone levels have been found to be associated with diets higher in bread, pastries, dairy, high sugar and greasy takeaway foods. In some individuals following a low glycaemic diet can decrease IGF-1 levels which can help lower acne severity.
Losing weight (if you are overweight) can help, along with reducing alcohol consumption. Researchers have also found that consuming Omega 3 fatty acids found in fish and seeds, can help reduce the symptoms of acne, with one study reporting that 2,000mg of EPA and DHA supplementation over 10 weeks decreased acne lesions comparted to controls not taking the supplement.
Deficiency in vitamin A,D, E and zinc can all contribute to acne symptoms, so making sure you are eating a diverse diet will help you prevent deficiency in these. B vitamins especially B6 and B3, are also important to support immune health and skin health.
Looking to clear your skin & kick start your female health & wellness journey? Well you are in luck, we have just launched our ‘Female Health Express’ program!
In this short course we will take you step by step, through the menstrual cycle and get your health and fitness back on track!
In this course, you will also receive your unique calorie & macro breakdown specific to you and your goals, along with access to workouts & recipes.