Nurturing Beautiful Skin: Inside and Out
By Dr. Madeline
The skin is the largest organ. A part of the integumentary system, it wraps and forms your lovely shape and protects the internal body. It is a barrier to the elements. It craves sunlight for vitamin D synthesis and it is the only organ that we see daily. Because of this, it acts as a looking glass from which one can assess the health of the internal organs, vessels, and connective tissue that are constantly whirring through the daily metabolic processes of life.
While there are many skin conditions, the focus of this article will be on ways to naturally clear up acne—the most common skin condition that teens and adults suffer from. In general, acne is caused from the build up or oversecretion of the natural oil called sebum, which clogs hair follicles. Then, opportunistic bacteria, like Cutibacterium acnes, that reside on the skin, feed on this oil causing inflammation, promoting the development of various types of acne.
So how can we make our skin glow with vibrant health? I've outlined some ideas which, along with the practice of compassion toward yourself, will help you care for the skin from the inside out.
Hydratation
Drink water from clean sources. I recommend three liters a day. Add fresh lemon or lime for a fun twist. Want to try something new and really refreshing? Put a pinch of himalayan sea salt or Redmond's Real Salt in your drinking water each morning. (If the water tastes salty, you put in too much.)The minerals in the salt will allow the water to get deep into your tissues to flush out toxins. Check out the many salt options in Honest Weight’s bulk section!
Nutrition
Avoid Sugar to reduce acne. There are a number of reasons that sugar can be the culprit of acne. Sugar consumption increases blood glucose levels. To maintain balance in the body, the pancreas will secrete the hormone insulin to shuttle glucose into cells so that blood sugar resolves back to normal levels. Research supports that by reducing the sine curve of blood glucose spikes and drops, acne can be reduced or eliminated.
Carbohydrates are simply lots of sugar molecules holding hands. When you eat processed carbohydrates like bread, pasta, crackers, rice, etc. your body will break these down quickly into sugar. When one eats carbohydrates all the time, insulin will be secreted as a normal response. Many studies show that high insulin levels increase certain hormones to be secreted in your body, like androgens (ex. testosterone). Androgens increase the release of the oil called sebum on the skin. Acne-causing bacteria feed on these oils, causing breakouts. See the figure that outlines the cascade of events in the human body that can lead to acne.
This process can be reversed; reducing sugar intake reduces insulin secretion. Without insulin, sebum-promoting hormones decrease, less sebum secretion occurs on the skin, reducing acne.
Be aware that any sweet taste that touches your tongue can cause your pancreas to release insulin. So when one eats imitation sugars like Splenda, Equal, or the like, it will cause insulin to be released into the blood. Your brain doesn’t know it’s fake sugar, it simply senses “sweet” and sends a biological message.
Sugar causes glycation. Glycation is the process of sugar sticking to and causing the molecules that make up one’s biological components hard, cracked, and unusable. Think about a lollipop getting stuck in your hair. Try and get it out and the hair affected will be hard, brittle, and will most likely break. This is what sugar does inside your cells….yes, even your skin cells.
Choosing to eat carbohydrates like fresh fruits and vegetables is optimal because they are loaded with healthy antioxidants that help reduce inflammation and fight aging or blemished skin. Fruits and vegetables also contain two types of fiber—soluble and insoluble— and together, they form a gel in the gut that works two fold to reduce the sugar sine curve: it slows the release of sugar into the blood and gives time for the microbiome to feed on the natural sugars. This gives the added benefit of feeding your microbiome (the natural bacteria flora that lives in your gut) which positively affects all body systems.
Another way to slow the release of sugar into the blood is to clothe any carbohydrates you consume in protein and fat. In other words, whenever you eat carbohydrates, eat protein and/or fat before or with the carbohydrate. Fruit (carbohydrate and fiber) and nuts (fat) are a great combination!
Avoid Processed Foods: In addition to containing sugar, processed foods almost always contain inflammatory seed oils. Processed foods also generally contain preservatives, dyes, herbicides, pesticides, etc. that can make it harder for your body to fight off pathogens that cause acne and other skin issues.
The Dairy Connection: The author Michael Pollen said, “you are what you eat, eats too.” Some studies show that supplemental hormones used in conventional dairy production can cause hormone imbalances for consumers, that can lead to acne. In addition, the type of casein protein (A1) found in cow's milk can be inflammatory for some people, which can exacerbate skin problems. Alternatives include clarified butter, ghee, goat or sheep milk/cheese, as these contain A2 casein instead of A1. Finally, many farms now provide A2 cow’s milk: many local and national brands are available. Honest Weight’s dairy buyer told me their favorite yogurt is Trimona Bulgarian Yogurt Drink A2A2. Family Farmstead, a local brand, provides A2 buttermilk, heavy cream, and an assortment of cheeses.
Probiotics to nourish your microbiome: Daily (1-3x) inclusion of even small amounts of fermented food is highly beneficial. There are many fermented foods to choose from in the refrigerator section at Honest Weight, from pickles to kimchi to sauerkraut to beets. Consider attending classes that will help you to learn the simple process of making your own fermented foods. Choosing a variety will help both replenish and diversify your gut microbiome. One of the many essential functions of the microbiome is the creation of Small Chain Fatty Acids (SCFAs) from the food you eat. These SCFAs are absorbed by the body through your gut and positively affect all organs, including your skin. A study from 2023 states, “SCFAs are signaling factors in the gut-skin axis and can alleviate skin inflammation.”
Supplements to Consider
The vitamins and minerals listed below were shown in numerous studies to reduce acne. Amounts specified are based on those tested in clinical studies; always consult with your health care provider to find out how much you personally need.
Vitamin D3: The best way to get vitamin D is from the sun. Sunlight itself has also been shown to reduce a plethora of skin issues. While we want to avoid excessive sun exposure and sunburns, overuse of sunscreen does block some of sunlight’s benefits, including our ability to make vitamin D.
Zinc: Studies show that 30 mg 1-3 times per day for 3 months reduced acne in participants. Reduce your dose after 3 months because you don't want to over zinc yourself.
Magnesium: Involved in over 500 functions in the body, this supplement is of great importance to your overall health.
B-Complex: A B-complex supplement should include all of the B vitamins. Vitamin B6 at 50-100mg/day has shown good results in reducing acne in studies.
Omega-3 Fatty Acids: Reductions in acne were shown with 3-10 weeks of supplementation.
Others: Vitamins A, E, C, and selenium have also been shown to reduce acne in clinical trials.
Topical Skin Treatment Ideas for Acne:
For each topical remedy below keep in mind you can always dilute the solution even further if you have sensitive skin. Always test a small skin area first to make sure you are not allergic.
Apple Cider Vinegar: Gently apply a mixture of one part organic apple cider vinegar to three parts water with a cotton ball to the affected area two or three times a day. Leave the mixture on for up to 20 seconds to allow for the acidic vinegar to destroy acne-causing bacteria, then rinse with water and pat dry.
Tea Tree Oil: Gently apply a solution of one part tea tree oil with nine parts of water with a cotton ball to the affected area one or two times a day. Tea tree oil has many antimicrobial properties.
Honey: Loaded with antimicrobial, antiviral, antibacterial, and antifungal properties, honey has been a long-time antiseptic and skin rejuvenator. Raw honey contains potent antimicrobials and uses a number of innate compounds to fight off unwanted microbes. Manuka honey has a unique antimicrobial compound called methylglyoxal, especially effective in ridding the skin of unwanted irritations, blemishes, and funguses. Wash your hands and the affected area first. Then, use your fingers to apply a thin layer of (Manuka) honey to the acne. Leave on for about 10-30 minutes and then gently rinse off. Try this 2-3 times per week. Studies have shown that Manuka Honey with a UMF (unique manuka factor) of 10 or higher works the best, especially for acne.
Emotional Health
I recognize the suffering and devastation one experiences from having acne. When considering possible root causes, I cannot overlook the idea that the physical afflictions that we experience are often deeply connected to emotional traumas.
Stress and anger come to mind. Both are challenging to process and release. When we are angry and/or stressed, the stress hormone cortisol can trigger inflammation, which can then increase our skin’s oil production and lead to acne.
Journaling, therapy, and sometimes even just the recognition of past trauma, emotional pain, and anger can alleviate and lift the physical burdens of the body, including conditions such as acne.
Below I’ve outlined some ideas to de-stress to help bring down unregulated cortisol.
Ideas for De-stressing
Mindfulness: This is a time to quiet the mind. Whether you pray, meditate, practice yoga, or crochet, even 3 minutes of stillness a day will get you on your way.
Rest: According to Dr. Saundra Dalton-Smith, a physician and author of the book Sacred Rest: Recover Your Life, Renew Your Energy, Restore Your Sanity, there are seven types of rest. Are you practicing all of them? Physical, mental, sensory, creative, emotional, social, and spiritual rest are all required for your mental health.
Exercise: It's one of the best things you can do for your health. Exercise improves circulation, which helps to mobilize toxins out of the body. If you do a workout, wash off the sweat sooner rather than later to prevent reabsorption of the toxins that emerge with sweat.
Epsom Salt Foot Soaks: In this quiet time, let your feet enjoy some love as you pull toxins out of the body and put magnesium into the body. Add your favorite essential oil to the tub to make it extra special. You deserve this time of reflection and relaxation to bring health to your whole body.
Sleep: During sleep you clean up cells and fight off pathogens. Make sure you are getting enough. Turn your phone off two hours before your bedtime to help you get away from blue light and constant distractions that stimulate the mind. Do yourself a favor and plug your phone in away from where you sleep.
When you work with your natural amazing self, you heal from the inside out. This inner glow will not give bacteria-causing acne a chance against your strong healthy body. And when your skin glows, it follows that your pancreas sparkles, your heart radiates, your lungs glisten, your liver is luminous, your kidneys shimmer, and your brain emits a halo of beauty. You have a body that longs to live in health! Be strong and courageous as you compassionately build and maintain your body to the glowing beautiful radiance that is you!
Dr. Madeline has a Ph.D. in molecular, cellular, and developmental biology. She works at a local college where she teaches in the biology department. Check out her writing in The Coop Scoop or the HWFC Blog. Have a question or a suggestion for a future topic? MadHealthDoc@gmail.com She is not on social media so you can’t find her, follow her or subscribe to her channel. Instead, she hopes that you take a deep breath and let it out slowly. Then, smile and go outside.
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