Beyond Topicals: A Naturopathic Approach to Treating Acne from Within

Acne, a common skin concern affecting women of all ages, can be a source of frustration and impact confidence levels. While conventional treatments may provide temporary relief, a holistic approach to treating acne naturally can address the root causes and promote long-lasting skin health.

Here are some of the treatments I focus on when supporting my clients to clear their acne.

Balance Insulin and Blood Sugar Levels

Insulin is a hormone that helps regulate blood sugar levels by facilitating the uptake of glucose into cells. Elevated insulin levels can stimulate the ovaries to increase production of androgens (male hormones), contributing to acne development. Elevated androgen levels are associated with an increase in sebum (skin oil) production. Excess sebum can clog hair follicles and promote the growth of acne-causing bacteria.

Insulin resistance and elevated blood sugar levels can also trigger inflammation in the body. Inflammation is considered a contributing factor to various skin conditions, including acne. Chronic inflammation may exacerbate existing acne lesions and contribute to the development of new ones.

To achieve more stable blood sugar levels, include protein and fibre with every meal, avoid snacking and swap refined white carbohydrates for wholegrain. Make sure you eat the skin of fruits and vegetables where it’s possible, as that’s where most of their fibre comes from.

Trialling a Break from Dairy Products

Some people find that dairy makes their acne worse.

Dairy products, especially milk, contain hormones that can potentially influence hormone levels in the body. Hormonal fluctuations, particularly those related to androgens, are linked to increased sebum production, which can contribute to acne development.

Some people may be sensitive to components in dairy that can trigger an inflammatory response in the body, further exacerbating acne.

It's important to note that the relationship between dairy and acne is complex, the studies are conflicting, and not everyone will experience improvements by avoiding dairy. I recommend avoiding dairy about 2 months and assessing your response to it. Butter is usually fine though, I don’t have my clients cut that out.

Addressing Digestive Issues

Digestive problems such as IBS, SIBO and intestinal hyperpermeablity (“leaky gut”) can cause imbalances in the gut microbiome, trigger inflammation and impact the elimination of hormones, all contributing to acne. A personalised approach is required to heal digestion, and this is something I address with most clients that experience persistent acne.

Histamine Intolerance

Histamine intolerance is a condition where the body has difficulty breaking down histamine, a compound involved in immune responses. It is a common issue I see in my clients. While the direct relationship between histamine intolerance and acne is not extensively studied, some individuals with histamine intolerance may experience skin-related issues, such as acne. Histamine intolerance can contribute to acne through inflammation and its impact on hormones and the gut.

The best way to manage histamine intolerance is by following a low histamine diet and using supplements such as quercetin. The main foods to trial eliminating are fermented and aged foods, for example, cheese, cured meats, kimchi, sauerkraut, yoghurt and kombucha.  

The root cause of histamine intolerance is often related to gut health. Long term, we work to heal the gut and correct histamine intolerance.

Zinc

Zinc is involved in the regulation of sebum production and metabolism of androgens, is anti-inflammatory, has antioxidant activity, and speeds up wound healing, reducing acne scarring. Zinc is also crucial for immune function, which can help control the bacteria that are related to acne.

Zinc is my favourite supplement for treating acne, and I use different doses depending on the individual.  

Dietary sources of zinc are meat, seafood, pumpkin and sunflower seeds, cashews, almonds, pine nuts, chickpeas, lentils, black and kidney beans and mushrooms.

It's important to note that the bioavailability of zinc from plant-based sources may be lower compared to animal-based sources due to the presence of compounds like phytates, which can inhibit zinc absorption. However, including a variety of zinc-rich foods in the diet can contribute to overall zinc intake.

Vitamin A

Vitamin A plays an important role in supporting skin health and has been recognised for its effectiveness in the treatment of acne. Like zinc, vitamin A regulates sebum, supports wound healing, is anti-inflammatory and an antioxidant. It supports the turnover of skin cells, helping to prevent the accumulation of dead skin cells that can clog pores and lead to acne. Vitamin A helps normalise the process of keratinisation, which is the formation of keratin, a protein that makes up the outer layer of the skin. Normalised keratinisation helps prevent the formation of comedones (clogged pores) and reduces the risk of acne.

There are two main forms of vitamin A:

Retinoids: These are the active forms of vitamin A found in animal products. Retinoids, such as retinol, are often used topically or as prescription medications for acne.

Carotenoids: These are found in plant-based foods and are converted into active vitamin A in the body. Beta-carotene is a common carotenoid.

Dietary sources of vitamin A are liver, meat, fatty fish such as salmon and mackerel, egg yolks, dairy, sweet potatoes, pumpkin, carrots, spinach, kale, and other leafy green vegetables.

In some cases, I recommend a vitamin A supplement. However, caution should be exercised, as excessive vitamin A intake can have adverse effects.

Movement

Exercise increases sensitisation to insulin, helping to balance blood sugar levels. Movement can reduce inflammation, is great for managing stress and can enhance sleep quality. It also improves cell turnover, helping to shed old, damaged skin cells and encourage the growth of new, healthy cells.

Gentle Skincare

I have noticed that many of my clients with acne use quite harsh skincare, in an understandable attempt at controlling oil and clogged pores. Switching to a simple routine with soothing products avoids the rebound sebum production that often results from stripping the skin of oil and helps to protect the skins microbiome. Just this one change often makes a big difference in helping to clear acne.

Individual Support

Taking a naturopathic approach to heal acne from within is about delving deeper than just surface-level solutions. It involves understanding the complexities of hormones, the immune system, digestion, diet, and lifestyle to address the root cause.

As a Naturopath, my focus is on providing practical strategies that extend beyond conventional topical treatments. I support clients to find a balance in hormones, embrace a nutrient-rich diet, and make mindful lifestyle choices.

Keep in mind that achieving lasting skin health is a journey that requires time and commitment. Acne can take up to six months to improve but it’s worth sticking at it. 

If you have questions or need personalised advice on your skin health journey, don't hesitate to book a free discovery call see if my 1:1 Holistic Health Coaching Program is suitable for you. 

Grab my free Guide to Natural Hormone Balance for loads of tips for healthy hormones and clear skin.