Clear, clean skin from within

Prone to blemishes and breakouts? Achieving a clearer complexion comes from the inside out, writes Naturopath Kate Ferguson.

Pimples, spots and breakouts were once thought to be a feature of our teenage years that we could put behind us once we reached adulthood. But many of us still get breakouts - and usually at the most inopportune moments when we want to look our best!

There is no one-size-fits-all approach to acne treatment.

What triggers a sudden bout of spots?

• For women, hormonal fluctuations during the menstrual cycle can be a key culprit.
• Stress can also contribute to a breakout. When we’re stressed, our bodies respond by producing stress hormones. These can cause an overproduction of sebum (oil) which is also a risk factor for breakouts of pimples and acne.
• Our diets can also be to blame for a bout of spots. Many of us think chocolate is the offending party, but it may actually also be the consumption of a range of foods with a high glycemic index (GI) that may prompt a breakout. A high GI diet and the resulting increase in insulin release may increase androgen production. Androgenic hormones such as testosterone can increase sebum production, which promotes bacterial growth and inflammation. It is also thought that greater insulin levels may increase the production of cells and also contribute to further abnormal peeling and shedding of skin cells involved in acne.
• Environmental factors such as high humidity, harsh cosmetics and excess sweat

Dietary supports

• Eating a low GI diet can be beneficial to a clearer complexion. Reduce foods such as refined breads, pastas and sugars which may contribute to increased acne outbreaks and worse symptoms.
• Eat lots of colourful or green leafy vegetables with every meal, and berries as a source of antioxidants.
• Avocados, nuts, flaxseeds and fish contain omega-3 essential fatty acids and are nourishing and anti-inflammatory, while seafood is rich in beneficial minerals like zinc, selenium and iodine.
• Drink 8 glasses of water per day to flush out the skin and underlying lymph nodes. Avoid sugary and caffeinated drinks, as they can dehydrate you.
• Wash your skin regularly. It is best to gently wash face with a natural face wash or cleanser. Pat your face dry after washing.
• Exercise at least three times a week to help promote clearance of toxins from the skin and lymph nodes and to promote hormone clearance.
• Look after your liver. The liver clears hormones and toxins from the body, so limiting toxins like alcohol and coffee will support its function. Try swapping your coffee for a cup of dandelion tea, and incorporate the herb milk thistle to assist liver function.

Skin nutrients for clearer skin from within

Zinc

An essential nutrient that may help to play a role in achieving a clearer complexion. An adequate intake of zinc is needed to assist skin healing and lower levels of zinc on the body have been found in people with acne. Zinc also plays a role in healthy hormone balance.

Vitamin B6

This may help if you’re getting breakouts in the lead up to your period as it helps to support healthy hormone balance. Having an adequate intake of vitamin B6 is also important for the maintenance of overall skin health. Sprinkle brewers yeast over your cereal to get this naturally in your diet.

Antioxidants

Antioxidants help to support skin health and are beneficial to a clearer complexion. A contributing factor to a less than healthy complexion is oxidative stress – more commonly referred to as free-radical damage.

Antioxidants to consider include:

• Vitamin C: helps with skin healing and supporting skin health
• Vitamin E: supports overall skin health
• Copper: helps to support healthy skin  
• Selenium: helps to support skin health as a component of antioxidant enzymes produced in the body

Skin herbs

Echinacea

Consider skin-supporting herbs, like echinacea to support the immune system's ability to deal with infections.

Burdock (Arctium lappa)

This is a herb traditionally used for its alterative action. Alterative herbs may help to support detoxification of the skin. Burdock is traditionally used to help promote clearer skin and may be of use to help support skin affected by acne.

Milk Thistle (Silybum marianum)

Milk thistle is commonly used in traditional herbal medicine as it helps to support liver health and detoxification. Our liver is one of the main organs involved in detoxification.

Chaste Tree (Vitex Agnus Castus)

A herb that may help to treat pre-menstrual syndrome.

Did you know?

Up to 30% of women aged between 20-40 experience breakouts?