How do you get rid of acne?

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To get rid of acne, offers several evidence-based strategies:

  1. Diet and Nutrition:

    • Reduce Processed Foods: Highly processed foods can increase insulin and blood glucose levels, leading to hormonal imbalances that exacerbate acne. Stick to minimally processed foods to lower inflammation and support overall skin health 1 2.
    • Dairy Consumption: Consider experimenting with reducing dairy intake, especially nonfat or low-fat dairy, which might spike insulin levels more than full-fat dairy and worsen acne 3.

      Skin Health Nutrition

      Andrew emphasizes the impact of high insulin levels from processed foods on skin health, advocating for a diet rich in non-processed foods. He debunks the myth about fried foods and acne, highlighting the importance of gut health through fiber and fermented foods for overall skin appearance.

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    • Balance Macronutrients: Avoid high-glycemic foods and manage portion sizes to prevent large spikes in insulin and blood glucose, which can contribute to acne development 2.
  2. Gut Health:

    • Prebiotics and Probiotics: Eating sufficient fiber and fermented foods (like kimchi and sauerkraut) supports gut microbiota, which can improve skin appearance and reduce acne 1.
  3. Cleansing and Topical Treatments:

    • Gentle Cleansing: Wash your face two to three times a day with a mild, unscented cleanser. Avoid over-cleansing or using harsh facial products, as they can exacerbate acne by disrupting the skin's microbiome 4.
    • Salicylic Acid: Use products containing salicylic acid after cleansing to reduce keratinocyte stickiness and decrease pore-clogging, provided they're recommended by a dermatologist 4.
    • Avoid Popping Pimples: Popping pimples can lead to scarring due to enzymes like matrix metalloproteases. Instead, use topical treatments like corticosterone cream to reduce redness and swelling without causing mechanical skin damage 5.
  4. Light Therapy:

    • Red Light Therapy: Directed red and near-infrared light therapy can improve skin conditions like acne, though effects may be mild to moderate. Regular use, about 10-15 minutes daily, can lead to better skin appearance 6 7.

By following these guidelines, you can manage and potentially reduce acne effectively.

RELATED QUESTIONS

What dietary changes help acne?

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To help reduce acne through dietary changes, Andrew Huberman from the offers several recommendations:

  1. Avoid High-Glycemic Foods:

    • High glycemic load foods, which cause large spikes in insulin and blood glucose, can exacerbate acne. Consuming minimally processed foods and controlling portion sizes is crucial to avoid these spikes 1.
  2. Limit Processed Foods:

    • Highly processed foods, particularly those prepared at high heat, contain advanced glycation end products that are inflammatory and can worsen acne. It's best to focus on non-processed or minimally processed foods 2 3.

      Diet and Acne

      Andrew explains how diet impacts hormone levels like insulin and androgens, affecting acne development. By controlling insulin spikes through a balanced diet and avoiding processed foods, acne can be reduced.

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  3. Manage Sugar Intake:

    • Foods high in sugar, especially when combined with fats, can initiate an inflammatory response in the skin. Reducing the intake of sugary foods can help manage acne 2.
  4. Prebiotics and Probiotics:

    • Ingesting sufficient amounts of fiber (prebiotics) and fermented foods (probiotics) supports gut health, which can positively affect skin health and reduce acne 3.
  5. Inflammatory Diets:

    • Diets that do not induce inflammation are beneficial. Types of diets that are low in inflammatory foods, like the Mediterranean or paleo-like diets, can improve skin health 4.

By adopting these dietary principles, individuals can potentially reduce the severity and frequency of acne outbreaks.

RELATED QUESTIONS

What dietary changes help acne?

Sources:

provides several dietary adjustments to help reduce acne:

  1. Avoid Highly Processed Foods:

    • Highly processed foods can increase inflammation, leading to skin issues like acne. These foods are often made under high heat, causing the formation of advanced glycation end products that exacerbate inflammation 1.
  2. Manage High Glycemic Load:

    • Diets that cause large insulin spikes can worsen acne due to increased mTOR activity and androgen levels. To prevent this, avoid foods that cause large spikes in insulin and blood glucose 2.
  3. Dairy Considerations:

    • Some individuals may find that reducing dairy, especially nonfat or low-fat options, can improve acne. Nonfat dairy can spike insulin more than full-fat options 3.

      Skin Health Insights

      Andrew discusses how highly processed foods can lead to skin inflammation due to the interactions between sugars, proteins, and fats at high heat. He emphasizes the importance of avoiding foods high in sugars and fats to prevent inflammatory responses that can worsen skin conditions like acne and psoriasis.

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  4. Increase Fiber and Fermented Foods:

    • Consuming a diet rich in fiber and fermented foods supports gut health, which in turn can improve skin health. Aim for more whole grains, legumes, vegetables, and naturally fermented foods like kimchi and sauerkraut 4 5.
  5. Anti-Inflammatory Diet:

    • Opt for a Mediterranean or Paleo-like diet, emphasizing whole and minimally processed foods. Include fruits, vegetables, and lean proteins while avoiding foods known to cause inflammation 6 7.
  6. Experimentation with Specific Foods:

    • Individuals might benefit from personalized experimentation, such as temporarily reducing dairy or whey protein to see if acne improves. Also, avoid combining high-fat meals with sugary foods, which can lead to inflammation and acne 8 3.

These changes help regulate hormonal pathways and reduce inflammation, potentially leading to clearer skin.

RELATED QUESTIONS

What foods should i avoid and ehat should i eat?

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To help reduce acne, suggests the following dietary changes:

Foods to Avoid

  1. Highly Processed Foods:

    • Foods like crackers, chips, and other snacks that are made under high heat conditions can increase inflammation and worsen acne 1.
    • Avoid combining high-fat meals with sugary foods, such as fries with milkshakes, as this can lead to inflammation and acne 2.
  2. High Glycemic Foods:

    • Foods that cause large insulin and blood glucose spikes can increase mTOR activity and androgens, leading to more sebum production and acne. These include sugary snacks and sugary beverages 3.

      Skin Health Insights

      Andrew discusses how highly processed foods can lead to skin inflammation due to the interactions between sugars, proteins, and fats at high heat. He emphasizes the importance of avoiding foods high in sugars and fats to prevent inflammatory responses that can worsen skin conditions like acne and psoriasis.

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  3. Certain Dairy Products:

    • Nonfat or low-fat dairy can spike insulin more than full-fat dairy. Try to minimize or eliminate dairy products if they seem to exacerbate your acne. Experiment with reducing whey protein as well 2.

Foods to Eat

  1. Whole and Minimally Processed Foods:

    • Focus on eating a diet rich in whole foods and minimally processed foods. This includes fruits, vegetables, whole grains, lean meats, and fish 4 5.
  2. Anti-Inflammatory Diets:

    • Consider adopting a Mediterranean or Paleo-like diet, which emphasizes whole foods and reduces inflammation. These diets tend to include a variety of vegetables, fruits, whole grains, and healthy fats like olive oil 4.
  3. Fiber and Fermented Foods:

    • Ensure adequate intake of fiber and fermented foods to support gut health, which can positively impact skin health. Examples include kimchi, sauerkraut, and other naturally fermented vegetables 5.

These dietary changes help regulate hormonal pathways and reduce inflammation, potentially leading to clearer skin. Remember, individual responses may vary, so it might be useful to experiment with different dietary adjustments to see what works best for you.

RELATED QUESTIONS

How long does it take too see changes?

discusses dietary modifications for improving acne, but specific information on the exact timeframe to see changes wasn't retrieved.

Generally, it might vary from person to person. Some people may start noticing improvements within a few weeks, while for others, it could take a few months. Consistency and adherence to the dietary adjustments play a crucial role. For personalized advice, it's always best to consult with a healthcare provider or dermatologist who can tailor recommendations based on your specific condition.

RELATED QUESTIONS