How do you get rid of acne?

To get rid of acne, Andrew Huberman 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.
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       Nutrition and Skin Health

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       2

       Acne and Hormones

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       3

       Dairy and Acne

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       4

       Acne Management Insights

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       5

       Acne Care Insights

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       Light Therapy Insights

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       Phototherapy Insights

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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.