The Acne Diet
September 18, 2009 Written by JP
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I’m entirely open to seeing a doctor and having appropriate medical tests conducted. I’m even willing to judiciously use medication if it’s truly warranted. But there are many conditions that effect quality of life without threatening mortality. These are the types of health concerns that are often best addressed by natural means. A good example is a common problem that afflicts a large segment of the adolescent population. Acne vulgaris is a skin condition that’s a major cause of both physical and psychological harm. It just so happens that there is an all natural, inexpensive and safe treatment plan that may help abate the suffering.
A newly published study examined the dietary patterns of 3,775 “late adolescents” (18 -19 years old) who reside in Oslo, Norway. This same evaluation also looked at the connection between acne prevalence and “mental health problems”. Food frequency questionnaires and a psychological test referred to as the Hopkins Symptom Checklist were used to compile the data on the teenagers.
- 14% of the young men and 13% of the young ladies reported suffering from acne.
- The degree of psychological distress was higher in those with more severe skin symptoms.
- In the young men, the consumption of potato chips and sweets appeared to be associated with acne.
- The young women who ate the largest amount of raw vegetables were least likely to exhibit skin inflammation and lesions.
Based on these findings, the authors of this population study determined that, “self-reported acne is significantly associated with mental distress and, among girls, with infrequent consumption of raw vegetables”. (1)
My three-part system for improving acne involves the following steps: 1) eat a low-glycemic diet that’s rich in healthy fats and high in fiber; 2) test to see if dairy-based foods are contributing to your symptoms; 3) include select nutritional supplements in your daily routine.
Step #1 - The Role of Diet
Diet is by far the most important aspect of my proposed plan of action. If you do nothing else, change this one factor and I think you’ll likely find some degree of positive change in your skin’s condition. The concept behind this type of diet is very simple:
- Emphasize natural, whole foods and avoid processed grocery items. In most cases, this will naturally reduce your blood sugar, insulin production and systemic inflammation.
- Avoid fake fats (hydrogenated/trans-fats). Instead, use organic coconut oil, extra virgin olive oil and organic butter for cooking and flavoring foods.
- Skip the starches and sweets. Focus on fresh fruits and vegetables that are appropriate for low carb diets and limit desserts to special occasions.
- Stay well hydrated. The drink of choice is pure water. But herbal teas are also highly recommended. These medicinal brews often calm the inflammation that plays a role in the severity of acne symptoms.
- Don’t be afraid of healthy fats. The only way to succeed on such a diet is to enjoy liberal amounts of fatty sources of protein, such as grass fed beef, nuts, omega-3 eggs, salmon and seeds.
It’s important to note that I didn’t pull these concepts out of thin air. I’m basing these recommendations on the preponderance of recent scientific evidence relating to the connection between food choices and acne. (2,3,4,5,6)
Step #2 - Eliminating Dairy
Three recent studies have looked at the association between milk intake and acne occurrence. A 2008 trial published in the Journal of the American Academy of Dermatology examined the eating patterns of over 4,200 teenaged boys. A “positive association” was found with respect milk, in general, and skim milk in particular. Adolescent females also appear to be sensitive to dairy. A 2006 study from Harvard investigated the milk consumption of over 6,000 girls (aged 9 - 15). It likewise found a similar connection between milk use and acne. The acne/dairy connection may extend to the adult population as well. In 2005, Harvard researchers theorized that this may occur due to, “the presence of hormones and bioactive molecules in milk”. This point of view is supported by more contemporary research as well. (7,8,9,10)
Step #3 - Nutritional Supplements
Consider adding a high quality multivitamin/mineral, fish oil and green tea to your wellness program. A small trial from October 2008 found that the daily use of a multi-nutrient product significantly reduced inflammation and lesion counts in a group of 5 patients with “mild to moderate acne vulgaris”. 3 males and 2 females (aged 18 - 23) were asked to take a supplement containing a daily total of 1,000 mg of EPA (a fatty acid in fish oil), 200 mg of EGCG (a component of green tea), 200 mcg of chromium, 200 mcg of selenium and 15 mg of zinc. 4 out of the 5 patients showed a reduction in problematic skin symptoms. On average, the total number of lesions dropped from 63 to 40 over the two month trial. There was also a reduction in inflammation and redness in the acne prone areas. The “average inflammatory lesion count” registered as 21 at the start of the study. After two months, it declined to 7. An improvement in “mental outlook” was also reported by the patients. More research is certainly called for, but these preliminary findings offer reason for hope. (11,12,13)
There is little question that genetics play a significant role in skin condition. Many of us know this both from personal experience and what we’re frequently told by dermatologists. But, I believe that the program outlined above can help improve skin quality and, more importantly, overall quality of life for many adolescents and adults who feel destined to suffer with acne or other inflammatory skin issues. If you decide to try out my 3 step program, please let me know how it works out for you.
Be well!
JP
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Tags: Fish Oil, Skin Care, Sugar
Posted in Nutrition
September 18th, 2009 at 11:01 pm
My son had acne and was told to avoid dairy based on all the ’studies’. Such studies are usually done on the man made versions of foods, such as processed dairy, milk in this case. So the results should conclude ‘avoid processed dairy’ not ‘avoid dairy’. I just wanted to mention this because quite often the studies are flawed, or based on man made processed versions of real food, and a conclusion is drawn that doesn’t quite reflect the whole truth. One bad apple does not mean the whole barrel is bad, as they say! My son went back to the basics, thanks to Weston A Price’s work. He drinks raw milk and eats raw dairy products frequently. He has not had acne since we changed his diet to natural, real, foods. Love your blog by the way!!
September 18th, 2009 at 11:19 pm
Thanks for sharing that, Kellie. You make a very good point, IMO.
I agree that there can be a different reaction to raw, grass fed dairy. The live enzymes and naturally occurring probiotics set raw dairy apart from most store bought products.
If someone wants to continue to use milk but knows they don’t respond well to the conventional (homogenized + pasteurized) forms … a switch to well produced, un-pasteurized versions may be a viable alternative.
I’m thrilled to hear your son is doing well. He’s lucky to have your guidance and support!
Be well!
JP
September 19th, 2009 at 4:48 am
My sister has pretty bad skin, but its not acne vulgaris - thank god! - only lots of pimples, but sometime so bad that it looks like acne.
what her helps: cut everything processed out, starting with fasting for a few days, after that, soups of veggis, no dairy, but eggs, fish and meat are ok. fat from dairy or butter have an great negative impact.
that cleanse her from within, she says.
Nina K.
September 19th, 2009 at 10:36 am
Thanks for mentioning grass-fed beef specifically in your discussion of healthy fats. Most people don’t realize the increased levels of omega-3s and simply think that all beef is the same.
September 19th, 2009 at 1:12 pm
Thanks for sharing that, Nina. I think it’s encouraging for people to read such accounts. I know it is for me!
Be well!
JP
September 19th, 2009 at 1:28 pm
Nicotinamide (also known as Niacinamide) applied topically, is beneficial for reducing Acne, Skin hyper-pigmentation (acne scars), increasing skin moisture and reducing fine wrinkles. Scientists at NY University College of Medicine have shown that Niacinamide is superior to antibiotics such as Clindamycin in controlling acne.
September 19th, 2009 at 1:39 pm
I do think the more desirable fatty acid profile of grass feed meat can be helpful. It’s certainly closer to the way nature intended us to eat. The fact that fewer antibiotics and growth stimulants are (generally) given to grass fed cows may also factor into the equation. This was mentioned by the Harvard group and would likely apply to meat as well as milk.
Be well!
JP
September 19th, 2009 at 1:44 pm
Thank you, Bianca.
I agree that topical niacinamide is a promising aid for those with acne. I chose to focus on the dietary aspects of this condition because they’re frequently not emphasized. But there would likely be an added benefit to address the symptoms externally as well.
Be well!
JP
September 19th, 2009 at 8:54 pm
When I was a teenager (about 55 years ago) I went to a dermatologist for my acne. He had me stop eating all candy, chocolate, iodine, and fried food. He applied dry-ice packs to my face to cause the skin to peel, and he had me mega-dose on vitamin A. It worked. Later I read that mega-dosing on vit A can cause a growing child’s legs to stop growing. Today, my legs are less than 28″ long but I have as long a torso as a tall man. My short legs caused no problems and I excelled as an athlete, but impossible to wear pants off the retail rack.
September 20th, 2009 at 10:55 am
Acne can be downright crippling to self-esteem, especially for teens.
I have a face mask recipe (all natural) that I’ve been wanting to try… and both the mask and the toner recipe call for cold green tea… It seems that green tea is quite the little health wonder… perhaps topically?
It’s good to see that again, using a holistic approach of the body and not just some topical cream… It makes sense, really.
September 20th, 2009 at 4:16 pm
Iggy,
I wonder if the effect of vitamin A was due to it’s negative impact on vitamin D levels?
I think the chocolate connection likely has to do with the fact that most chocolate is loaded with sugar and stripped of the naturally occurring antioxidants. Pure cocoa appears to be a powerful antioxidant/anti-inflammatory in many circumstances. That *should* be a positive effect in inflammatory skin disorders.
Thanks for sharing your experience. Your life certainly is unique and interesting learn about!
Be well!
JP
September 20th, 2009 at 4:23 pm
Angie,
I would think that green tea would be an excellent addition to any homemade skin care recipes.
I try to brew some organic white tea every day. I use the spent tea bags as a “facial toner”. I just press (virtually) all the liquid out of the tea bags and then rub them on my face and forehead. I figure the antioxidants can only help. Plus, I like to stretch my health care dollar to the maximum.
Be well!
JP
September 21st, 2009 at 2:51 pm
This is very interesting
I’ve written a post about it at my blog.
What’s even more interesting is that acne is not found among hunter-gather tribes, who are not a part our wester culture. Except, of course, among those who have changed to a more western diet and lifestyle…
Per
September 21st, 2009 at 6:42 pm
Per,
Thanks for sharing that interesting observation. I do believe that acne is, in part, a manifestation of the typical modern diet and lifestyle. Fortunately, it’s a modifiable risk factor.
Be well!
JP
December 29th, 2009 at 6:12 pm
I liked the comments re: Adult acne perhaps connected to Hormones in milk.
I’ve started buying my meat from a local butcher that only buys from farmers who don’t use hormones and preservatives etc…but I think I will switch to Organic milk. I don’t know if I’ll go as far as Raw milk yet. If I see an improvement, I’ll definately stick to it for all of my family. I don’t want my daughter to start puberty any earlier either.
December 30th, 2009 at 12:13 am
Julie,
I think that choosing healthier/more natural sources of dairy and meat is one of the best dietary decisions we can all make.
I’m confident and hopeful that this simple change will help you and your family achieve better overall health.
Be well and happy holidays!
JP
February 11th, 2010 at 10:39 am
I have been plagued with adult onset acne since menopause. Through trial and error, I have found that the most helpful thing for me is eliminating dairy that is labeled Rbgh/Rbst free on the package or eating only organic dairy. This means also cutting out dairy in most candies, such as milk chocolate, and in other processed foods as these products would not normally contain Rbst/Rbgh free dairy.
Thanks for the great service you provide with this website. I happened upon it researching Umcka. The article was very informative. I can’t wait to read some of your other articles.
Linda
February 11th, 2010 at 12:41 pm
Thank you for sharing your experience with us, Linda! It’s very valuable to know what techniques have worked for others.
I’m happy to know that you’re enjoying the site. Please feel free to stop by often and ask any questions that may come to mind.
Be well!
JP