Improving teenage skin health through nutrition
If you surveyed a group of teenagers about their biggest concerns, I’m pretty sure acne would be near the top of the list.
Some teenagers seem to suffer more with acne than others and one reason for this is genetics, ie. one or both of their parents had acne as a teenager. Hormones are also to blame, particularly if your teenager has acne on the chin area. More testosterone is produced during puberty (this testosterone surge occurs in girls too, although to a lesser extent) and this causes increased sebum production and oilier skin, resulting in clogged pores.
Other contributing factors include:
Poor gut health
It is common for people with acne to have a “leaky gut” (gaps in the lining of the intestinal wall). These gaps mean that undigested food particles and toxins are able to enter the blood stream, triggering an inflammatory response and acne.
Toxicity or excess chemical exposure, e.g. cosmetics, personal care products
Many people have high levels of toxins in their body due to eating a processed diet and exposure to chemicals and pollutants in the environment. If our bodies are not able to effectively eliminate these toxins due to a sluggish bowel or liver, the toxins build up in our system and show up on our skin as acne.
A diet high in refined sugars, fat and processed foods
Excessive consumption of high glycemic-index foods (e.g. refined, sweetened and highly processed products) promotes insulin resistance which is associated with increased testosterone levels and exacerbation of acne.
Diet – avoid inflammatory foods, e.g. dairy, gluten; antioxidants
The best diet for acne is a wholefood, low GI, anti-inflammatory diet containing foods that support detoxification and promote gut health. Processed/fried foods, refined sugar and soft drinks (including diet drinks) should be avoided as they place strain on the liver and cause hormonal imbalance.
Foods to consume:
· Nutrient-dense, anti-inflammatory whole foods (to balance hormones and provide the vitamins and minerals essential for skin health, wound healing and digestion) – lean proteins (oily fish, lean beef, chicken, eggs), leafy greens, nuts, carrots, berries, avocado, sweet potatoes, onions, garlic, salmon, brown rice
· Foods to improve liver function and promote detoxification – green leafy vegetables, nuts, olive oil, cruciferous vegetables, green tea, beetroot, fatty fish, avocado, spices (e.g. cinnamon, turmeric, cumin, ginger) and herbs (basil, parsley, oregano)
· Low glycemic index (GI) foods – to stabilise blood sugar (blood sugar spikes can trigger acne as the excess insulin stimulates the oil glands), e.g. rolled oats, garlic, onion, cashews, walnuts, green capsicum, broccoli, mushrooms, lettuce, chickpeas, lentils, dark chocolate, brown rice, beans
· Foods to ensure healthy levels of good bacteria in the gut – coconut yogurt, kefir, sauerkraut, kombucha, garlic, onions, bananas, oats, apples, flaxseed, seaweed
· Water - 1.5 – 2 L filtered water per day (to hydrate the skin and helps to flush out toxins)
I would recommend investigating any potential food intolerances as they can cause inflammation in the gut which then exacerbates acne. A common intolerance associated with acne is dairy. It may be a good idea to eliminate dairy for a short period of time to see if there are any reductions in the acne.
Supplements
Important nutrients for treating acne are vitamin A, vitamin C, vitamin E, zinc and Omega 3 fatty acids. These nutrients are effective in reducing inflammation and promoting wound healing and skin cell repair. Supplementation may be necessary, especially for chronic or severe cases, however I recommend seeking professional advice to find out the correct dose and form of supplement for your child. This is particularly important for vitamin A as it can be toxic and cause serious side effects in high doses. I would also recommend a probiotic to support the gut.
Other suggestions
Skin care routine:
· wash face twice a day using a natural cleanser – avoid excessive washing and scrubbing as this can cause further inflammation
Note: it is important to avoid beauty products with nasty chemicals and synthetic fragrances as many of these ingredients are hormone disruptors which can actually make the situation worse. Choose brands such as Sukin or Thursday Plantation (available in supermarkets)
· use oil-free natural moisturiser and apply a topical essential oil treatment directly to pimples, e.g. manuka oil or tea tree oil.
Gentle daily exercise, e.g. walking, yoga, pilates (improves sleep and assists with detoxification)
Ensure 8-10 hours of quality sleep each night (quality sleep helps with hormone regulation and skin cell repair)
If your teenager is concerned about their skin or you’d like to check if they are on the right track in terms of their diet, please visit www.nourishtothrive.com.au to find out more or book a free 15-minute discovery call.
References:
MacGill M, 2018, ‘Hormonal acne: what you need to know’, Medical News Today, England, viewed 27 August 2022, https://www.medicalnewstoday.com/articles/107146
Pizzorno J, Murray MT & Joiner-Bey H, 2016, The Clinician’s Handbook of Natural Medicine (3rd ed), Elsevier, USA.
Hechtman L, 2019, Clinical Naturopathic Medicine (2nd ed), Elsevier, Australia.