Acne is an inflammatory condition, which presents as comedones (whiteheads and blackheads), pustules (tiny red bumps), papules (pimples, white pus), nodules or cysts deep beneath the skins surface.  Hormonal, dietary and lifestyle factors are thought to be contributing factors.

It is important to note the following skin care tips when managing acne:

  • Don’t scrub too hard or exfoliate excessively, this can cause irritation to the skin and make the acne worse
  • Avoid using harsh, chemical laden skin care products
  • Simply cleansing the skin with a natural face cleanser free of parabens, SLS, petrochemicals, PBEs is all that is required to remove dead skin cells and cleanse the skins surface
  • Avoid picking at the skin and squeezing pimples. This opens the skin to bacteria invasion and further spreading of infection.

Nutritional and lifestyle Tips in preventing and/or supporting Acne

  • Adopt a low glycemic index diet, this helps to reduce the production of insulin which is know to cause a rise in ‘Insulin like growth factor’, found to be high in patients with acne
  • Increase fibre: improve elimination pathways, glycemic control, reduces inflammation and improves gut microflora. Fibre rich foods include flaxseed, nuts and seeds, vegetables, LSA and apple pectin.
  • Remove possible contributing foods: dairy (especially skim milk), alcohol, spicy foods, saturated and trans fats found in processed
  • Consume high quality proteins: Fish, eggs, nuts and seeds, lean well sourced animal proteins, quinoa. Provide B vitamins to support liver detoxification, selenium as a powerful antioxidant, vitamin E for antioxidant skin protection and support along with regulating sex hormones, and Zinc to support immune function, wound healing and hormone support.
  • Consume Bitter Greens: Rocket, kale, spinach- bitter foods stimulate bile production and release to support essential fatty acid metabolism and improve elimination of toxins from the body.
  • Include nuts and seeds: containing fibre, vitamin E, selenium zinc and essential fatty acids. Supporting digestion, immune function, skin integrity and hormone production.
  • Indulge in an antioxidant rich diet: berries, leafy green vegetables, turmeric, green tea, lots of fruits and vegetables!
  • Avoid alcohol based aftershaves

Ultimately… Supporting our digestive system, immune function and health of connective tissues, collagen and our skin we can best support the symptoms or development of Acne Vulgaris.


Emily Bingham
EMpower Fitness and Nutrition
March 2016