How to treat acne naturally? And best foods for acne-prone skin Acne is one of the most common skin diseases in the world, with an estimated 85 percent of young adults suffering from it. Traditional acne treatments such as salicylic acid, niacinamide, or benzoyl peroxide have been shown to be the most effective acne treatments, but they may be costly and have unpleasant side effects including dryness, redness, and irritation.
Many people have turned to natural acne cures at home as a result of this. In fact, according to one research, 77% of acne patients had attempted alternative acne treatments.
Many traditional treatments lack a scientific basis, necessitating more study into their efficacy. However, if you’re seeking alternate therapy, you still have alternatives.
What are the causes of acne?
Acne occurs when your skin’s pores become blocked with oil and dead skin cells. Although some cases of acne are more severe than others, whiteheads, blackheads, and pimples are all typical signs.
Acne can be caused by a variety of causes, including the following:
Infections are influenced by heredity, nutrition, stress hormones, and infections. The most effective therapy for acne is standard clinical treatment. You can also attempt home remedies, however further study into their efficacy is required.
Make use of apple cider vinegar
Fermenting apple cider, or the unfiltered liquid from crushed apples yields apple cider vinegar. It, like other kinds of vinegar, is recognized for fighting a wide range of germs and fungi. Organic acids contained in apple cider vinegar, such as citric acid, have been shown to destroy P. acnes.
Another organic acid, succinic acid, has been found to reduce inflammation induced by P. acnes, perhaps preventing scarring. Another acid found in apple cider vinegar, lactic acid, may help to reduce the look of acne scars. While some components of apple cider vinegar may assist with acne, there is presently no proof to back up this claim. Some dermatologists recommend avoiding apple cider vinegar altogether since it might irritate the skin.
What to do with it?
Mix 3 parts water to 1-part apple cider vinegar (use more water for sensitive skin). After cleaning, use a cotton ball to gently apply the mixture to the skin. As required, repeat this treatment 1–2 times each day.
It’s vital to keep in mind that rubbing apple cider vinegar on your skin might cause irritation and burns. If you want to give it a shot, start with a tiny quantity and dilute it with water.
Consider taking a zinc supplement.
Zinc is a mineral that is required for cell development, hormone synthesis, metabolism, and immunological function. Acne sufferers had lower zinc levels in their blood than individuals with clean skin, according to research. Zinc, for example, was shown to be more effective in treating severe and inflammatory acne than it was at treating mild acne in a 2014 study.
Although the ideal dosage of zinc for acne has yet to be determined, numerous earlier research has found that 30–45 mg of elemental zinc per day can significantly reduce acne. The quantity of zinc in a chemical is referred to as its elemental zinc. Zinc oxide has the greatest percentage of elemental zinc, at 80%.
It’s also worth noting that putting zinc to the skin hasn’t been proven to work. This might be due to the fact that zinc is poorly absorbed by the skin. Make a mask using honey and cinnamon. Honey has been shown in other studies to be able to stop or destroy the growth of P. acnes on its own.
How to prepare a honey-cinnamon face mask?
Apply the mask to your face after washing it and let it on for 10–15 minutes. Remove the mask completely with water and wipe your skin dry.
Tea tree oil
Tea tree oil is a fragrant essential oil derived from the leaves of Melaleuca alternifolia, a tiny Australian tree. It’s well-known for its antibacterial properties and capacity to decrease skin irritation. Furthermore, using tea tree oil to the skin has been shown to decrease acne in numerous trials.
Another small research revealed that those who used a tea tree oil treatment for acne had less dry skin and irritation than those who used benzoyl peroxide. They were also happy with the therapy. Tea tree oil may be an effective replacement for topical and oral antibiotics, which might induce bacterial resistance if taken long-term for acne. It is quite powerful, so dilute it before using it on your skin.
Green tea
Green tea has a lot of antioxidants and drinking it can help you stay healthy. This is most likely due to the antibacterial and anti-inflammatory characteristics of green tea polyphenols, which are two of the most common causes of acne. There isn’t a lot of data on the advantages of drinking green tea for acne, and further study is needed.
In one tiny research, 80 women were given 1,500 mg of green tea extract every day for four weeks. Women who took the extract had reduced acne on their noses, chins, and around their mouths towards the conclusion of the trial., Green tea use has also been shown to reduce blood sugar and insulin levels, both of which can contribute to the development of acne.
Green tea applied straight to the skin has also been shown to assist with acne in several trials. Green tea’s primary antioxidant, epigallocatechin-3-gallate (EGCG), has been shown in studies to reduce sebum production, combat inflammation, and prevent the growth of P. acnes in acne-prone skin. Several studies have discovered that applying green tea extract to the skin decreases sebum production and pimples in acne sufferers. Green tea creams and lotions are available for purchase, but it’s just as simple to make your own.
Apply witch hazel on your skin.
The bark and leaves of the North American witch hazel plant, Hamamelis Virginians, are used to make witch hazel. It has tannins in it, which have antibacterial and anti-inflammatory effects. That’s why it’s used to treat dandruff, eczema, varicose veins, burns, bruises, bug bites, and acne, among other skin disorders.
There appears to be a little study on witch hazel’s potential to cure acne, particularly at the moment. 30 people with mild to severe acne received a three-step face treatment twice daily for six weeks in a short trial financed by a skincare business.
In the second phase of the therapy, witch hazel was one of the components. By the end of the trial, the majority of individuals had shown considerable improvement in their acne. Witch hazel has also been shown to combat germs and decrease skin irritation and inflammation, all of which can contribute to acne
Aloe Vera is a great moisturizer.
Lotions, creams, ointments, and soaps frequently include the gel. Abrasions, rashes, burns, and other skin problems are often treated with it. When applied to the skin, aloe Vera gel can assist in the healing of wounds, the treatment of burns, and the decrease of inflammation.
Aloe Vera includes salicylic acid and Sulphur, both of which are commonly used to treat acne. Salicylic acid, when applied to the skin, decreases acne, according to research. Aloe Vera gel, when coupled with additional ingredients like tretinoin cream or tea tree oil, has been shown in several trials to help with acne.
Fish oil supplement is a good idea.
Omega-3 fatty acids are beneficial lipids that have several health advantages. These fats must come from your food, but studies suggest that most individuals who consume a normal Western diet don’t receive enough of them. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two kinds of omega-3 fatty acids found in fish oils (DHA).
High amounts of EPA and DHA have been proven to lower inflammatory variables, potentially lowering acne risk. 45 acne patients were given omega-3 fatty acid supplements comprising both EPA and DHA on a regular basis in one research. Their acne has greatly reduced after ten weeks.
Omega-3 fatty acid consumption is not advised on a daily basis. Healthy individuals should eat about 250 mg of combined EPA and DHA per day, according to the 2015–2020 Dietary Guidelines for Americans. Salmon, sardines, anchovies, walnuts, chia seeds, and powdered flax seeds are all good sources of omega-3 fatty acids.
Exfoliate on a regular basis
Exfoliation is the process of removing dead skin cells from the top layer of the skin. Chemical exfoliation is one option, but you may also exfoliate mechanically with a brush or scrub to physically remove the cells. By eliminating the skin cells that block pores, exfoliation may help acne.
It may also increase the efficiency of acne skin treatments by allowing them to penetrate deeper once the top layer of skin has been removed.
Exfoliation and its ability to cure acne are still understudied.
Microdermabrasion, a type of exfoliation, has been shown in certain trials to enhance the look of the skin, including acne scars.
In one tiny research, 38 acne sufferers were given eight microdermabrasion treatments, one per week. Following the treatments, the subjects with acne scars exhibited modest improvement. Six weekly microdermabrasion treatments were shown to effectively promote skin healing in another small research.
While these findings suggest that exfoliating might help with skin health and appearance, further study on acne is needed. There are several exfoliating products on the market, but you can also prepare your own scrub at home with sugar or salt.
Mechanical exfoliation, such as using abrasive scrubs or brushes, can irritate the skin and cause damage. As a result, some doctors advocate using salicylic or glycolic acid-based treatments for mild chemical exfoliation.
If you choose mechanical exfoliation, make sure to rub your skin lightly to prevent hurting it.
How to Make a Homemade Scrub?
Combine equal amounts of sugar (or salt) and coconut oil in a mixing bowl.
Rinse thoroughly after gently rubbing the mixture into your skin. Exfoliate as much as you like, up to once a day.
Reduce your dairy consumption.
The link between dairy and acne is a hotly debated topic. IGF-1, a hormone linked to acne, may be found in milk and dairy products. Other hormones included in milk can induce hormonal imbalances and acne. Drinking whole milk three or more days per week was associated with moderate or severe acne in a study of adults aged 10 to 24. Acne sufferers were shown to consume substantially more milk than non-acne sufferers in another trial involving 114 participants.
Research including over 20,000 people, on the other hand, showed no link between milk intake and acne. Because the data in these studies were self-reported, further study is needed to demonstrate a real causal link. Finally, a number of studies have shown a link between dairy intake and acne. The link between milk and acne should be investigated further.
Stress-relieving techniques
More sleep, more physical exercise, more yoga, more meditation, more deep breathing
Exercise on a regular basis
There isn’t a lot of data on how exercise affects acne. Nonetheless, exercise has an effect on body systems that may aid in the treatment of acne. Exercising, for example, improves good blood circulation. The increased blood flow nourishes the skin cells, which may aid in the prevention and treatment of acne.
Hormone levels and control are also influenced by exercise. Several studies have indicated that exercise reduces stress and anxiety, both of which can contribute to acne development. Adults should obtain 150 minutes of aerobic activity and two days of strength training each week, according to the US Department of Health and Human Services.
Best food for acne-prone skin
Make an impression on your skin that will last.
What would you be willing to do for clear skin? Every year, Americans spend billions on over-the-counter acne treatments, but even pricey washes, masks, and lotions won’t help if the problem is on the inside. Our bodies communicate with us via our skin, and if we don’t pay attention to what we put into them, any messages we get will almost certainly be in red.
So, how can we ensure perfect gut-skin communication?
Low-glycemic, high-protein meals Source has been proven to help with acne improvement in studies. To begin with a healthy foundation, such as a diet rich in colorful fruits and vegetables.
Kale
Because it is the most nutrient-rich of the cabbage family, kale shines above the others. This low-calorie superfood is high in fiber and contains vitamins A, B-6, C, and K, as well as manganese, calcium, copper, potassium, magnesium
Kale’s antioxidants, vitamins, and minerals help to decrease hyperpigmentation, which is important for skin tone evenness. Vitamin C also aids in the synthesis of collagen, which helps to speed up the healing of acne scars by boosting cell turnover.
To try: Blend a cup of kale into your morning smoothie, or simply sauté it as a delicious lunch or supper side dish.
Sweet potatoes
Retinol is a vitamin A derivative that can help you battle acne and wrinkles. There are hundreds of retinol creams and serums on the market that promise to clear your acne, but this powerful component may be too harsh for individuals under the age of 30.
So, instead of throwing it away, eat it! Or, at the very least, in its original shape. Sweet potatoes have a deep, gorgeous orange color because of beta-carotene, which is transformed into vitamin A. Your body converts beta-carotene into vitamin A when you consume sweet potatoes. This vitamin contains characteristics that serve as a skin barrier against free radical-induced discoloration, irritation, and blocked pores.
To try: Sweet potato casserole is often associated with Christmas feasts, but serving them as baked fries or in a creamy bowl of soup is a simple way to get the same health benefits throughout the year.
Lemon
Lemon juice is a natural astringent, which explains why it’s so effective in tightening sagging skin and blurring blemishes. It is not, however, advised for use as a topical therapy. Lemon juice alone is overly acidic and can harm your skin’s barrier, causing it to lighten or darken excessively after sun exposure. When the qualities of lemon are packed in a serum, squeezed into your water, drizzled over a salad, or included in your diet, it may perform wonders for your skin – as long as the peel is included. Citrus peel flavonoids’ preventive and ant carcinogenic properties were verified in a 2014 research. Lemon can help minimize acne scars by boosting collagen synthesis and inhibiting free radicals.
To test: For glowing skin, squeeze a fresh lemon into a cup of warm water and drink it on an empty stomach every morning.
Pumpkin
Although there is a season for pumpkin-flavored things, this gourd is much more than pie and lattes. Pumpkin softens skin and restores pH balance because of its high content of fruit enzymes, zinc, and alpha hydroxyl acids. It’s why many masks and exfoliating treatments contain it. But all that fiber and zinc will help you inside as well. Zinc aids in the regulation of oil production.
To try: For a fall-themed breakfast, whisk pumpkin puree into pancake batter, or just toast the seeds with a little oil and a pinch of salt.
Berries
Don’t be fooled by the size of strawberries, cherries, raspberries, blueberries, and blackberries. Vitamin C and antioxidants are abundant in these infants, which can also be found in bell peppers, kiwi, and broccoli. Vitamin C in your blood is a potent weapon against blotchy skin, and the antioxidants in the berries serve as a double-edged sword against those bothersome dark spots, preventing them from developing in the first place. Berries may provide health advantages such as:
bettering brain function and lowering cholesterol.
blood sugar levels that are normal
Diabetes and heart disease are less likely to occur as a result of the lowered risk.
bowel motions that are regular
To test: Berries are a wonderful snack on their own and colorful addition to oatmeal and yogurt, but if you’re craving something sweet, try one of these berry-infused desserts with no added sugar! If you like whole fruits, aim for eight medium-sized strawberries or 21 cherries each day to meet your daily target.
Legumes
Chickpeas, kidney beans, lentils, and peanuts all have one thing in common: they’re all legumes. Because these legumes have a low glycemic index, they are linked to more stable blood sugar levels and fewer acne flare-ups. Chocolate, morning cereals, bagels, and white rice are all high glycemic meals that can cause blood sugar to rise. According to research, this not only causes type 2 diabetes, heart attacks, and strokes, but it may also harm your skin.
To try: To make a nutrient-dense meal, add them to soups and stews, or sprinkle some on top of salads. Here are 13 ways to enjoy beans, especially for vegans and vegetarians, just when you thought they were boring.
Papaya
Papayas contain papain, a digestive enzyme. Papain is strong enough to do the following on the surface of your skin:
Dead skin cells should be exfoliated.
pores unclog
acne scars fade
Prevent future outbreaks by hydrating your skin.
This exotic fruit is also beneficial on the inside. Its vitamins and minerals assist to enhance skin suppleness and reduce the appearance of wrinkles and fine lines.
Vitamins A, C, and K, as well as folate, potassium, magnesium, and calcium, are all benefits of papaya.
To test: In a zesty salsa, smoothie, sorbet, or curry, they’re fantastic. It may also be used topically as a revitalizing mask to give your skin a softer, brighter appearance.
Quinoa
You’ll have less constipation if you eat a cup of cooked quinoa, which has 17 to 27 grams of fiber. Pooping on a regular basis helps your body remove toxins, resulting in clearer skin and fewer black patches.
To try: Quinoa is delicious in salads and as a side dish, but it also works well in cookies, muffins, and other baked products as a wheat flour alternative.
Salomon
The greatest source of omega-3 fatty acids is salmon with the skin, although sardines, mackerel, and anchovies are all good options. Omega-3 fatty acids protect your skin from sun damage, lowering your risk of skin cancer and brown patches caused by extended sun exposure.
Salmon also contains a lot of antioxidants like B vitamins (protein), potassium \selenium
Try baking, steaming, or pan-frying it. With these 45 inventive dishes, salmon will be the star of your next supper.
Cauliflower
Colorful fruits and vegetables are linked to better health, but cauliflower should not be overlooked. This cruciferous vegetable is high in histidine, a strong amino acid. Too much sunshine can exacerbate existing dark spots, yet histidine protects your skin from damaging UV rays.
Fiber, vitamins B6, C, and K, folate, phosphorus, and magnesium are all included in a cup of raw cauliflower.
To try: Cauliflower may be dipped in hummus for a nutritious lunchtime snack, but it can also be added to mac & cheese, mashed potatoes, or pizza crust for a healthier take on some of your favorite comfort meals.
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