This document discusses ways that diet and lifestyle factors can influence adult acne breakouts. It recommends choosing low-glycemic, unprocessed foods to help balance hormones and reduce inflammation. It also suggests avoiding dairy, drinking water, taking zinc and omega-3 supplements, choosing organic foods, using glass over plastic, managing stress, and being patient as making changes can take three months to see results. The document encourages readers to submit questions to a dermatologist for a chance to win a $100 gift certificate.
1. 14 FITNESSRX FEBRUARY 2015 www.fitnessrxwomen.com
● BEAUTY INFO-BITS
● BY LISA STEUER
Is it possible that my
breakouts are
related to an
unknown food
allergy? I've heard
the acidity in
tomatoes can cause
breakouts fromthe
nose down. I seem
to break out a lot on
my jawline and
underthe chin.
Acne in adult women is becoming
more common, and I think it is an
excellent idea to address other ways to
treat acne besides traditional acne
medications. Typically, adult acne
presents with very tender, deep pimples
around the chin and jaw that take
forever to resolve. These deep lesions
cannot be picked and all this does is
cause the area to become more
inflamed and resolve with a brown,
scarred area.
While food allergies do not typically
present this way, there is growing
evidence that the types of foods we
choose, along with other factors, may
influence the severity of these
breakouts. Years ago, when I was a
resident, we were taught that food had
no impact on acne. After practicing
quite a few years and listening to my
patients, it seemed more and more
clear that sugar binges definitely
caused breakouts in patients whose
acne was previously well-controlled.
Also, our food sources have changed
dramatically over the last 30 to 40
years, which is one of the reasons why
we are now seeing more adult acne.
In general, acne has a number of
causes: hormones, inflammation,
clogging of the pores, and bacteria.
Anything that can worsen one of these
factors will predispose you to
breakouts.
• Choose low-glycemic, unprocessed
foods. The glycemic index measures
how fast your blood sugar rises after
eating a certain food. The more rapidly
a food is converted into glucose, the
more insulin is secreted into the blood.
Eating lower glycemic foods will help
reduce the number and severity of acne
breakouts by helping hormones to stay
balanced and reducing inflammation. In
African populations that consume a low
glycemic, plant-based diet, acne is
rarely seen, even in teenagers.
• Avoid dairy. Dairy products tend to
cause inflammation and throw off
hormone balance. Good substitutes are
almond, coconut and flax milk. Choose
the unsweetened varieties. Some
people can tolerate small amounts of
dairy or in different varieties (i.e.,
cottage cheese or unsweetened
yogurt).
• Drink enough water so that your
urine is clear. Water flushes out toxins
and hydrates your skin from the inside
out.
• Zinc 15-30 milligrams daily may
help reduce acne. Be careful not to
take too much, as zinc can displace iron
and copper from the body. Zinc reduces
inflammation and in some studies
proved to be as effective as oral
antibiotics.
• Omega-3 fatty acids. Supplement
with 2,000 milligrams daily to help
reduce inflammation. Rich sources
include walnuts, avocado, salmon and
flax.
• Choose organic. Pesticides are also
endocrine disruptors and throw off the
delicate balance of hormones in the
body causing many problems, including
acne. Grass-fed beef is a necessity, as
the nutritional value and omega-3
percentage is so much higher.
• Choose glass over plastic all the
time. Many plastics (even BPA-free)
leach out hormone-like chemicals into
your food and water.
• Control stress. If you can’t change
your situation, you can always choose
to change how you perceive and handle
it. Positive thinking, deep breathing and
getting a minimum of seven hours of
sleep nightly are key. Stress causes the
adrenal glands to produce
corticosteroids, which can cause acne.
Give these changes at least three
months to work, as flushing out toxins
and rebalancing hormones naturally
takes time. While you may see
improvement quicker, be patient and
know that you are improving your
health in so many ways by reducing
inflammation.
WIN A $100 GIFT CERTIFICATE
TOWARD SKIN CARE
PRODUCTS!
Submit a question for Dr. Haley to
answer in the next issue— if your
question is chosen, you’ll win a $100
gift certificate toward her skin care line,
Derivations! Email your question to
editor@fitnessrxwomen.com and be
sure to include your contact info. A new
winner will be chosen each month!
Dr. Jennifer Haley is a board-certified
dermatologist with a degree in Nutrition Science
from Cornell University. She has been an NPC bikini
competitor, consultant to the US Capitol, and is the
co-founder of the skin care line, Derivations— which
offers complimentary skin consultations. She
enjoys an active lifestyle in Scottsdale, AZ and
Montrose, CO with her husband and three boys.
BEAUTY QUESTION
OF THE MONTH
with Dr. Jennifer Haley
FitRxWarmUP