Acne. It used to be the plight of the young and hormonal. But today, acne is striking professional women at alarming rates. In fact, acne is now considered a global epidemic. Some 20 million North Americans are diagnosed with acne while millions more suffer but do not visit doctors.

By Alan C. Logan, ND, FRSH

So what’s made this skin condition leap from the pages of adolescence onto the faces of hardworking men and women world-wide?

According to the latest research it is environmental factors that are to blame. That’s right; it’s time to once again look at our stress levels, diet, sleep patterns and frequency of exercise. It’s time to look at how hormones and inflammation – that contribute to a host of health conditions – also contribute to acne.

The Clear Skin Diet (September 2007 Cumberland House) looks at the latest scientific research on acne and the environmental link and comes up with a list of lifestyle modifications needed for glowing, perfect skin.

The acne diet connection
In a spring 2007 clinical study, participants unaware that they were involved in an ‘acne’ study were placed on a controlled diet for three months. Compared to controls, those consuming a diet high in fibre, polyunsaturated fats, proteins; and low in sugar, saturated fats, and limited in insulin-spiking carbohydrates, had significant improvements with their acne. There were also reduced levels of the acne-promoting hormones called androgens so diet, it seems, is working at the hormonal level in acne development. The researchers had uncovered the basic elements of a clear skin diet.

The emerging research suggests that insulin may be involved with blockage of the pore, so foods that are rich in fibre, such as those consumed in traditional diets are important clear-skin considerations because they balance blood sugar and limit insulin release.
This new information puts to rest the debate over whether diet matters when it comes to having ‘perfect skin’. A diet of high fibre, high omega-3 intake, a variety of dietary antioxidants, low sugar, low processed foods, and almost no dairy is key to acne-free skin.

High fibre A breakfast of oatmeal, fresh fruit and some non-fat organic plain yogurt is research-proven to help your skin. Stick with whole grains, nuts, seeds and a colourful array of fruits and vegetables to ensure that you’re getting enough fibre and low-glycemic foods in your daily diet.

Milk as an acne promoter Two recent studies have also confirmed what many patients and some dermatologists have been saying for years – milk may be the strongest dietary acne promoter. The first Harvard study examined milk intake and acne among approximately 50,000 women, the second followed 6,000 pre-teen and teen females for three years and both found that milk is strongly associated with acne.

Other forms of dairy such as cheese and sherbets were also implicated, yet fermented yogurt was not, perhaps because yogurt (unlike milk) does not spike blood insulin levels. Milk may promote acne directly due to the hormones it contains and/or indirectly by spiking blood insulin levels.

Seafood People that consume the greatest amounts of saltwater fish and seafood have the lowest rates of acne. This is likely due to omega-3 fatty acids and their anti-inflammatory effect.

More than diet
When it comes to acne, diet isn’t everything. Even in isolated communities the overall lifestyle and dietary context is critical, and theirs is usually one where perceived stress is lower and social bonds are strong. Given the complex relationships between stress, dietary choices and acne, we cannot view diet in isolation. Lifestyle, including adequate, quality sleep is essential, and an awareness of stress and its management techniques should also be prioritized in the promotion of clear skin. Relaxation techniques including mediation, deep breathing, yoga, and tai chi can be incorporated to regular aerobic and strength training to complete a lifestyle for the promotion of clear skin.

Stress Increases in daily stressors, particularly in working women, has been reported to be a potential reason for the emergence of adult-onset acne. The results of new research has indeed confirmed that psychological stress can contribute to the development of and/or exacerbation of acne. Interestingly, under stressful working conditions women tend to have higher levels of the stress hormone cortisol than do male counterparts. Cortisol levels are higher in acne patients and it has been shown to drive production of the oily sebum that blocks up the pore. It has also been noted that levels of the acne-promoting hormones called androgens rise up steadily in women under stress.

Sleep In various international studies, most patients report that lack of sleep causes acne flare-ups. Sleep deprivation is also well known to promote stress and poor dietary choices.

Sedentary lifestyle Our sedentary lifestyle at home and work may be influencing acne hormones as well. Research shows that couch potatoes are more likely to have higher levels of the acne-promoting hormone called IGF-1. So get moving – aim for a half hour each day of physical activity.

Supplementation
The Clear Skin Diet outlines the scientifically proven natural acne fighters: anti-inflammatories and antioxidants:

• EPA from fish oil – most potent and proven natural anti-inflammatory (omega-3)
  
  
• EGCG from green tea – powerful antioxidant, reduces sebum production, improves Zinc and Selenium status
  
  
• Zinc-antioxidant – helps to metabolize omega-3s, important stress nutrient – often low in acne sufferers
  
  
• Chromium – helps maintain blood sugar levels, reduces sebum production
  
  
• Selenium – promotes antioxidant enzyme, assists body during stress, may regulate blood sugar levels.

Top three recommendations for perfect skin

1 Change diet and supplement wisely:

• Increase omega-3 fatty acid intake
  
  
• Increase intake of antioxidant-rich foods
  
  
• Eliminate (high glycemic) processed foods
  
  
• Reduce/eliminate dairy products.

2 Eliminate/reduce stress:

• Improve work-life balance
  
  
• Practice deep breathing/meditation/yoga
  
  
• Regular massage
  
  
• Get adequate (8 hours) sleep.

3 Seek information:

• Learn about all forms of treatment, in addition to conventional approaches
  
  
• Consult with a naturopathic doctor or medical practitioner to determine your state of health (food allergies, sensitivities, etc.)

H&L

Dr. Alan C. Logan is a Health Expert for Genuine Health and the formulator of a number of their omega-3 products including Perfect Skin.

A graduate of the Canadian College of Naturopathic Medicine; Harvard’s Mind-Body Medical Institute and Georgetown Medical School’s Food as Medicine course.

Author of The Brain Diet, co-author of Help and Hope for Chronic Fatigue and Fibromyalgia, and the new release The Clear Skin Diet. A faculty member of Harvard’s School of Continuing Medical Education. For more information visit www.drlogan.com