1. Sleep enough. We recommend 8 hours of sleep every night. A deep sound sleep is even more important than number of hours you sleep. During deep sleep, the production of growth hormone is at its peak. Growth hormone helps absorption of various essential nutrients such as amino acids into the cells and healing of tissues throughout your body. Insufficient sleep contribute to hormonal imbalance and production of more sebum resulting in aggravation of acne breakouts. Sleep is the best way by which body renew itself overnight and gets rid of stress.
This will boost your immune system to function more effectively in fighting against bacteria and involved inflammation. The hormone also stimulates your bone marrow, where your immune system cells are born. Another hormone produced during sleep is melatonin. This hormone inhibits tumors from growing, prevents viral infections, stimulates your immune system, increases antibodies in your saliva, has antioxidant properties and enhances the quality of sleep.
2. Even though many studies regards role of diet in acne vulgaris as equivocal, a diet rich in fibers, fruits and nuts and low in glycemic index seem to be helpful in acne prevention and control. What precipitates acne when it comes to type of foods is not an straightforward answer, however, certain considerations certainly helpful in maintenance treatment of acne. Some studies indicate a link between dairy food and acne breakouts as they can illicit an inflammatory response in sebaceous units.
3. Exercise regularly and, more importantly, take a shower after. Exercise can increase the circulation and oxygenation of your skin and fight free radical generation. It also promotes hormonal balance in your body. Hormonal disturbances are quite common in adult acne patients as androgens are massively involved in pathogensis of acne vulgaris and sebaceous glands are androgen sensitive. Acne prevention could be facilitated by any means, which bring hormonal balance to the body not only in hormonal acne but acne vulgaris in general. Thirty minutes, three times a week may be a minimum for an exercise program to be beneficial in your acne prevention routine.
4. Treat yourself with a 20-minutes relaxation everyday when you do not think of anything, just listen to the sounds around you, whatever they are and stop thinking about anything. Participation in Yoga or Tichi are among other methods for acne prevention. Relaxation can increase microcirculation of your skin and help your body to rid adult acne by bringing hormonal balance to your body. Low, moderate to high intensity exercises all are considered beneficial in maintenance treatment of acne.
1. Any valuable and effective acne skin care regimen may be consisted of at least three elements.
a) a cleanser especially helps with acne prevention b) a moisturizer to keep skin hydrated and nourished with essential fatty acids to control increase in sebum production and acne prevention c) a treatment fortified with antioxidants such as acne serum to get rid of inflammatory acne lesions
2. Steam your face not more than once a week with hot water. You can infuse two teabag of Chamomile in the hot water. Do not do this more than once a week. This will help deep cleansing of your skin pores and elimination of fat debris
3. Do not use wash clothes to clean your skin. Do not scrub your face with anything other than cotton balls as they may irritate your skin. Note that acne prone skin is very sensitive to mechanical stimulation and touching your face places staphylococcus species namely, staphylococcus epidermidis, rampant on your hands and nails on your face.
4. If you cannot afford a good cleanser, wash your face with regular white vinegar. Use cotton balls to spread the vinegar on your skin and wash your face with water after a few minutes. Hippocrates acne prone cleanser is a therapeutic cleanser which prevents bacterial colonization in the skin while it maintains skin’s microbiome and prevents dysbiosis. It cleanses your skin while treating acne breakouts, soothing your skin and reducing its inflammation. This cleanser is hypoallergenic and suitable for most sensitive skin. It is of note that prevention from acne scars requires prompt treatment of acne so a good cleanser worth it more that what it sounds.
6. Everyday cold/lukewarm showers are of crucial importance for acne prevention and control of oily skin. Taking showers sounds too simplistic, however, in time you be noticing how this simple exercise can aid your body to rid acne. Use a body wash or a shampoo instead of a soap. Soaps can overdry your skin, alter skin pH and stimulate sebaceous glands to produce more oils and may not be a good choice for acne prevention especially in case of sensitive skin.
Moisturize your skin after each shower. Finding a good moisturizer could be a challenge but use of a oil free moisturizer seems dubious as overproductive sebacious glands while they generate copious oils, grow depleted in essential skin lipids which should be replenished. Once a week try a hot bath. After washing your body, fill the bath tub with hot water and one cup of either Epsom salts or sea salt. You can add some foam bath to the water too. Stay in for about twenty minutes. This once-a-week exercise along with everyday cold showers will help you to get rid of acne.
Purification of the skin at Hippocrates is a multi faceted approach to treat acne inside out. This approach for acne prevention involves a clear skin diet, a skin care and attention to overall hygiene and lifestyle. Please note that severe acne condition should be consulted and treated by a physician or healthcare provider. The main reason is that the treatment must be tailored for the affected individual. It is worth reminding, prevention and paying attention to acne life style modifications in primary stages of acne in an adult or adolescent can prevent scars, which are more difficult to treat.
Even though a direct relationship between acne and diet was denied by many studies in the past and for long time role of diet was considered one of acne myths, more recent research indicate exacerbation of acne by hyperglycemic diet and high intake of milk products. Importance of diet in prevention and maintenance treatment of acne patients has gained substantial consideration in our guidelines.
By large, these studies suggest upregulation of insuling, insulin-like-growth-factor (IGF-1) and over-activation of m-TORC1 by high glycemic index diets, which, in turn increase androgens and sebocytes lipogenesis. Specific foods that cause acne has not been identified, however, certain diet considerations may help body immune system, promote a hormonal balance and as a result alleviate acne and sebum production. Several studies suggest certain diets and plants may influence congestion of intestinal bacteria, impact gut-skin axis and implicate in pathogenesis of acne.
1. Start a diet high in fiber and foods with lower glycemic index such as Salads, whole wheat bread, bran or multi grain to keep your digestive system moving fast and not burdening it with handling wastes and in general eating whole grains and whole food as opposed to highly processed food.
2. Eat plenty of different fruits everyday, carrots, apples, berries, grapefruit, orange, and cantaloupes… High content of anti oxidants in diet help your body to rid inflammatory acne
3. Drink 8 glasses of water every day. Water help your skin rid toxins and the transport of nutrients to your skin
4. Unlike what you may think, nuts are good for acne prone skin. Nuts are rich in gamma linolenic acid and certain linoleates which may involve in treatment of acne. These essential fatty acids deficiency contributes to sebaceous gland hypertrophy and hyperkeratinization of the ducts
5. Avoid meats high in animal fat, salami, pepperoni, meatballs with a questionable association with hormonal acne
6. Consider moderate use of sweets in your clear skin diet, chocolate bars, candies, different drinks high in sugars as a teenager and lower use of them as you grow up. Honey is an excellent replacement for sugars. Low glycemic diets are warranted in control and management of acne vulgaris.
7. Food allergies may contribute to adult blemishes and delay treatment. If you are experiencing aggravation of your acne with certain food, eliminate it from your clear skin diet
8. Overall a diet low in saturated fats (animal fats) and sugar can strengthen your immune system which, in turn, help your skin’s defense mechanisms and aid your treatment of acne. It is worth remembering nuts including pistachio, almonds, peanut, cashews, walnut are not only great for your skin due to their high content of linolenic acid but they help stabilize your blood sugar level, prevent abrupt hormone fluctuations as well as anti bacterial activity of omega-3 fatty acids against propionibacterium acnes
9. Foods high in bioflavanoids and alpha lipoic acid could be helpful because of its contribution to rid free radicals. Liver and Brewer’s yeast are sources of alpha lipoic acid. Drink plenty of Green tea as it is a good antioxidant high in polyphenols
10- More recent studies suggest oral intake of omega 3 fatty acids to ameliorate acne lesions and is associated with improved outcomes as adjunct treatment
1. Wash your face with a gentle pH balanced cleanser twice a day, once before you going to bed and once in the morning. Soaps and many cleansers in the market have alkaloid pH, which is not consistent with acid mantle of the skin. These cleansers tend to stimulate sebaceous glands to produce more sebum. The result is more oily skin. Cleansing is of crucial importance in any acne treatment dermatologist regimen whose main target is for comedonal acne prevention such as blackheads and whiteheads
2. Do not use any type of soap to wash your face, the alkaline pH of soaps stimulate production of sebum. Increased sebum production is involved in development of adult blemishes
3. Use a treatment at night over cleansed dry skin before going to bed such as acne serum
4. Use a moisturizer for acne prone skin type during the day over cleansed skin. Keeping your skin moist during the day is important for microcomedones and acne prevention and excess production of sebum
5. Do not touch or rub your face and anywhere else you have acne on
6. Daily showers prevent accumulation of excess sebum on the skin and could be a rewarding adjunct to your clear skin diet. Once-a-week a hot bath is of great help in elimination of toxins and excess sebum. Wash your body with a body wash or a pH balanced shampoo rather than a soap. Wash your towels more frequently.
7. Wash armpits and genital areas separately while taking shower. These areas are where bacteria especially Staphylococcus reside more readily
8. Very important point: Do not let your face touch the pillow while you sleep, the mechanical stimulation can cause blemishes, especially if you are experiencing acne on sides of your face for long time. Sufficient sleep does substantiate in health of the skin and maintenance treatment of acne vulgaris.
9. After exercise showers. If you work out make sure you take a shower right after. Do not postpone your shower. The longer you postpone it, the more likely development of comedones, blackheads, whiteheads. Your sweatened skin is a more desirable environment for opportunistic bacteria.
10. Expose yourself to sunlight and fresh air 30 minutes every day. Wear a sunscreen and do not be scared of sun rays. This 30 minutes exposure is stimulating as well as balancing for your endocrine system.
