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Part-IV: Prevention of Acne

19. Ten Tips to Avoid Acne

Acne affects a wide range of people. It could be due to many causes like stress, hormonal imbalances, environmental pollution, improper diet, or illness.

Ten tips to help you avoid acne

1. Clean your face with natural skin products every morning and night to remove dead cells, open clogged skin pores and let your skin breathe.

2. Do not touch your acne with your hands and keep your hair from falling on your face.

Dirt and oils aggravate your acne.

3. Do not use oil-based make-up. Use water-based products to avoid clogging your pores.

4. Wipe your face with fresh, clean face-cloths as bacteria transfers from damp cloths.

5. Picking and pinching acne generally makes it worse and may leave scars.

6. Eat a healthy diet with lots of fruit and vegetables, and drink plenty of water to wash toxins from the body.

7. Regular exercise and sufficient sleep are essential for a healthy skin.

8. Stress can lead to increased acne. Reduce your stress level if possible.

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your skin dry up and break easily.

10. Wear soft cotton clothes to get relief from itching and irritation of acne on your back and shoulders. Also, shower immediately after exercises.

11. Use a clean pillowcase every night until your condition improves.

Consult a dermatologist to treat severe outbreaks of acne.

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20. Useful Tips to Reduce Acne Naturally

Most of us have had acne at some point in our lives. Although you can use various lotions or creams to combat acne, following these natural tips reduces the occurrence of acne.

Keep your face clean to avoid acne, but excessive washing of your face could dry your skin, leading to or increasing acne. Wash your face gently, as scrubbing opens the acne lesions and causes further spread.

Avoid picking or popping acne.

Use water-based products on your skin to avoid clogging of pores, instead of oil-based cosmetics.

Acne breakouts reflect your stress level. Try keeping your body and mind relaxed by doing meditation or yoga. Low stress levels allow better movement of oxygen within the body, and your face remains clearer with less acne.

Certain medications for other health problems cause acne. Review your medicines with your doctor to reduce acne outbreaks.

Eat a healthy diet of vegetables and fruit which include sufficient fiber. Avoid iodized and sugary foods as these often cause acne.

Drink sufficient water to clean your system and wash out toxins. Insufficient water levels in the body hamper excretion of waste products. These can erupt as acne.

Wear loose clothing. Tight clothes accumulate sweat and block skin pores, increasing acne on your back and body.

Herbal medicines may produce positive results for acne as they clean your body inside and outside. They also clean your system of different toxins.

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21. Tips to Prevent Worsening of Acne

Medicines are not the sole healers. Self-care and precautions go hand-in-hand with drugs to improve healing. If you suffer from acne, it is essential that you exercise caution to avoid worsening of symptoms.

Here are some easy home-care tips for acne:

(1) Wash your skin gently: Take care of your skin every day. As a general rule, wash it gently with water and a mild soap or an acne cleanser at least two but not more than three times a day.

However, do not scrub yourself too hard, as it can worsen the acne.

(2) Avoid sweating: If you find that excessive sweating worsens your acne, try to avoid activities that would cause you to sweat. Also, wash yourself after taking part in any strenuous activity.

(3) Dress comfortably: Wear soft, cotton clothing as far as possible. Other materials rub against the skin, causing irritation and worsening the acne. Acne can be made worse by tight chinstraps and bra straps rubbing against the skin.

(4) Choose cosmetics carefully: Certain cosmetics such as gels and hair mousses, which contain a large quantity of oil, can cause the acne to flare up. Use only non-comedogenic products, which are designed to not cause or worsen acne.

(5) Avoid prolonged exposure to sunlight: Long hours under the sun can spell trouble for your skin. Always try to go out in the sun for a short time, if at all, and use a sunscreen with a high PPF when you do so.

(6) Wash your hair: Hair often falls onto the face and rubs against the skin. If it is oily or dirty, it can worsen the acne. Cleanse your hair with a good shampoo at least twice a week, and tie your hair up properly to prevent it from falling onto your face.

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(7) Avoid exposure to chemicals: Avoid environments that would expose you to harsh chemicals like petroleum and coal dust.

(8) Reduce stress: Stress plays an important role in causing, as well as worsening, acne. Learn stress-management techniques and do some form of aerobic activity to help you manage stress.

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Part-V: A Step-by-Step Program to Prevent or Cure Acne

22. Step One: - Keeping Your Face Clean

A clean face keeps acne at bay. Follow these tips to keep your face clean and acne-free -

1 Use only Glycerin or Castile soap to wash your face. Do not wash your face excessively with ordinary soaps as most contain harmful chemicals, which dry out natural face oils and make it dry. These dangerous chemicals may also enter your blood and put excessive pressure on your liver.

2 Stop using different types of face cosmetics as chemicals present in them, like Lanolin, Parabens, Mineral oil and Propylene Glycol may close skin pores.

3 Do not to touch, or rest your face on palms, arms or hands, as this spreads bacteria and increases acne.

4 Although it is best to avoid make-up, you can use water-based make-up if it is necessary.

Check for skin reactions, if any.

5 Never scratch or pick pores as this may leave scars.

6 Pat a hot towel on your face two or three times a week to cleanse it of toxic material and increase blood circulation.

7 Use a clean pillowcase every night. This action alone can reduce the incidence and severity of acne.

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23. Step Two: - Using Acne Face Creams

There are different types of acne face creams. Use the cream which is best suited for your skin type. Discontinue it if you find even the slightest rash or allergy.

Apply cream after cleansing your face in the morning. Of course, you can use it again at noon and at night. These creams can be above or beneath your make up, but it produces the best results on a clean face.

Dip the applicator into the cream; place the cream on your face and spread. Allow the cream to penetrate your skin through gentle massage. The curative vitamin A and E oils of these creams seal skin pores and protect natural skin moisture. The minerals nullify the effects of toxic acids, clean off old and dead skin and make your face glow with increased radiance. The application of such creams may cause a stinging sensation in acne. This vanishes within seconds and further itchiness may be reduced.

Add a few drops of Borage oil, Teatree oil or Neptune Krill Oil to your face cream to increase its effectiveness against acne. These oils fight against bacteria and fungus. Some of them contain omega-3, EPA and DHA, which help to control excess production of sebum and androgens.

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24. Step Three: - Relieving Your Constipation

A clean colon reflects on your acne and blemish-free face. Colonic toxins increase the incidence of acne. Normally, you should have two bowel movements daily. Develop normal bowels by cleaning present residue in your colon.

Such cleaning may be possible by following a three-day fruit juice fast and then by including more natural foods in your daily diet. Consult your Doctor before starting and follow their advice as to whether this sort of plan is safe for you and whether it could help you.

While you fast, your body elimination rate increases through kidneys, skin, lungs, and liver. The intake of juices during a fast carries off dead and unwanted body wastes. Plenty of salad and two apples the day before you fast may help to clean colon walls of fecal matter.

Start the first day of your fast with an 8 oz glass of prune juice every ten minutes for half an hour.

Then drink two 8 oz glasses of apple juice after twenty and thirty minutes. Continue drinking 8

oz of apple juice each hour until five in the evening. Additionally, eat around six apples. This process should help to clean your colon thoroughly.

If you have no bad effects, you may continue your fast on the second and third days by drinking a combination of fruit and vegetable juices and eating two to six apples.

After your fast, eat soft and gentle foods initially to help your system adjust to solid food.

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25. Step Four: - Making Changes to Your Diet

Your face is a mirror which reflects your diet and eating habits. Your food may be divided into acid- or alkaline-forming groups.

Alkaline forming foods are best, although you can eat small portions of acid-forming foods.

Acid-forming foods include fried foods, rice, white breads, milk, cheese, yogurt, etc. Alkaline foods are fruits, vegetables, seeds and nuts. Acidic foods build up toxins in your body while alkaline foods eliminate such toxins and maintain a clean digestive system. This helps to keeps your skin clear and clean.

Additionally, your body needs sufficient fatty acids from foods rich in Omega-3, Omega-6, and Omega-9. These fatty acids control the excess production of sebum and other hormones and help to develop a strong immune system with fewer inflammatory disorders.

You gain essential omega acids from sesame seeds and oil, avocados, pumpkin seeds, salmon, sardine, dark green leafy vegetables, walnuts and other nuts, olive oil, olives, flaxseed and its oil, grape seed oil and sunflower seed oil, etc. Fish oils contain EPA and DHA fatty acids, which produce prostaglandins to control excess hormonal secretions.

Drink water in sufficient quantities to keep your body cells hydrated and add a supple look to your face.

Stay away from sugary foods and beer.

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26. Step Five: - Foods to Avoid

Your face is a reflection of what you eat and drink. Eat healthy foods to avoid toxicity and constipation. Natural and permanent cure of acne through proper diet is best as drugs provide only temporary relief and you may suffer from their side effects too.

Foods to avoid if you want to reduce acne are -

1 Fried fatty foods like beef, butter, and cheese.

2 Artificially flavored and preserved foods which may leave unhealthy wastes in your body.

3 Processed foods cause constipation, as they lack fiber and need lot of digestive enzymes, minerals, and vitamins for their digestion.

4 Stay away from sodas, coffee, alcohol, beer, iodized salt, chocolates, white bread, etc.

5 Vitamin B12 in excess of your body’s needs causes acne.

6 Milk and milk products are difficult to digest and sometimes cause mucus and allergies.

Excess of such mucus causes acne. Cow’s milk contains iodine, and various hormones are present in high percentages in the milk of pregnant cows. These hormones create androgen, which leads to sebum production.

However, maintain necessary calcium levels in your body by eating calcium-rich foods other than milk and milk products if your doctor advises you to reduce or avoid milk products.

Reduce your intake of acne-encouraging foods steadily, not quickly.

Always seek your doctor’s advice before making changes to your diet.

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27. Step Six: - Using Essential Fatty Acid

Your body needs fatty acids-omega-3, omega-6, and omega-9 in sufficient quantities daily to curb the production of excess androgens which produce sebum oil that clogs hair follicles and causes acne. Lack of such essential acids causes inflammatory and skin disorders or eruptions, and weakens your immune system.

You can receive your supply of these essential acids through different vegetable oils, seeds, and nuts. These could be monounsaturated fatty acids found in avocados, or polyunsaturated fatty acids, found in Flaxseed oil and olive oil. Other important sources of fatty acids include flaxseeds, pumpkin and sesame seeds, sesame oil, salmon, sardine, wheat germ oil, dark leafy green vegetables, walnuts, olives, grape seed oil, sunflower seeds, pine nuts, etc.

You can either take one or two tablespoonfuls of such essential fatty acids daily or use them in your cereals, smoothies, salads, soups, and similar liquid foods. Alternatively, two or three tablespoons of omega-6 oil everyday may meet daily needs of all fatty acids in your body.

This can help to keep your face clear of acne.

Ask your doctor before starting to use any supplements.

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28. Step Seven: - Using Fish Oil

Fish oils are rich sources of omega-3, omega-6, and EPA and DHA fatty acids. Body enzymes convert omega-6 into different useful fatty acids. Fish oils help the formation of prostaglandins, chemical hormones which control the production of androgen, and help with the regulation of the functioning of body cells and organs. A high androgen level in the body causes excess sebum that blocks skin pores, which leads to acne.

Eating mackerel, halibut and salmon twice a week may provide sufficient quantities of fish oils to your body. Alternatively, fish supplements like two capsules of Omega-3 Norwegian Fish Oil with each meal, if suitable for you, may meet your requirements of fish oils and reduce acne.

Your body forms both good and bad prostaglandins. Maintain adequate prostaglandin levels by consuming omega-6 and omega-3 fatty acids in a 2:1 ratio. Excess of omega-6 fatty acids causes formation of more bad prostaglandins. Additionally, reduce intake of eggs, dairy products and meat to help the good prostaglandins work well. Multivitamins and minerals may also accelerate breaking of fatty acids into prostaglandins.

If you consume at least twenty percent of your body calories in the form of fish oils and omega fatty acids, that may reduce acne formation and inflammation.

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29. Step Eight: - Juices You Should Be Drinking

Fruit juices supply essential vitamins and minerals directly to the blood. They help digest fats and proteins, clear toxic wastes and fight against bacteria. If you use a juice extractor (highly recommended), use fresh fruits and consume the juice within two to three hours of extraction.

Juices you should drink to help with your acne problems are:

Lemon Juice: It may help with liver and skin disorders, constipation, infections and reduce mucus formation.

Apple juice: Two glasses of apple juice a day helps to maintain good and healthy skin.

Cherry juice: It contains numerous minerals and neutralizes acidic body wastes, maintaining better alkaline levels in your body.

Orange and grapefruit juice: Equal portions of grapefruit and orange juice form a strong drink.

It supplies your body with helpful minerals and vitamin C.

Apricot and berry juice: Equal portions of apricot and berry juices, with a little honey, makes a tasty drink.

Melon Juice: It helps in clearing kidney and skin disorders. Also, as with fresh fruit in general, melon juice helps to keep your bowels operating smoothly.

Orange and lemon juice: Orange and lemon in a three to one ratio, with sufficient water and honey, may be your secret to radiant skin. It increases skin metabolism and removes dead skin.

Pear, Prune, Peach, Strawberry, and Pineapple juices also may be helpful against acne.

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30. Step Nine: - Fruits You Should Eat

Apricots: These contain fiber, beta-carotene and minerals, which can help with constipation and to control acne.

Apples: They contain pectin, bioflavonoids, fiber, ascorbic acid and vitamins to help with clearing acne and improving skin health.

Blueberries and Blackberries: They help to clean your blood and kidneys, and help with various skin disorders and constipation.

Bananas: A banana a day has a quantity of fruit chemicals, which supplements the good bacteria in your colon. This prevents bad bacteria from creating as much toxic acids, leading to acne.

Cherries: They ease bowel movements and maintain liver and kidney health.

Grapes and Grapefruits: These help to maintain skin and liver health by removing poisons.

This improves the quality of your blood.

Strawberries: The high pectin content fights acne and help to maintain regular bowel movements.

Mango: Minerals in mango help to nullify acid wastes and reduce kidney inflammation.

Pineapples: They contain papain that helps the digestion of protein and to remove intestinal worms and mucus.

Other fruits, like figs, plums, and raspberries, may help to control your acne.

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31. Step Ten: - Vegetables to Eat

Vegetables are major sources of minerals and nutrients. Vegetable juices enter your bloodstream immediately. This helps in faster absorption of nutrients and provides quicker relief from constipation, skin disorders and acne. Minerals in vegetables help to maintain pH levels, neutralize acids and build bones, body tissue and blood.

The vegetables believed most helpful against acne are -

Cabbage: Detoxifies detrimental chemicals from food additives.

Carrots and Broccoli: They contain vitamin A carotenoids and beta-carotene for repairing body tissues and removing body wastes.

Cucumber: The high silicon, sulfur, and water content cleanse the blood and reduces inflammation.

Celery: Its high fiber content helps to reduce nervous tension and eliminate body wastes.

Green pepper: This improves liver health and reduces constipation.

Garlic: This antibiotic helps with bacterial infections.

Watercress: It supplies essential vitamins and minerals to help to maintain body health and functions.

Radishes: They promote good digestion, are good for the bowels and help to maintain the health of the liver and pancreas.

Vegetable sprouts: These are a rich source of vitamins, and help to reduce body acids.

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You can drink a combination of vegetable and fruit juices like carrot and apple juice, carrot, apple and spinach juice, etc. All of them are believed to help against acne and skin disorders.

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32. Step Eleven: - Eating Protein-Rich Food

Protein-rich foods build body tissues and bones. Eating proper protein-rich foods improves your health and helps to fight off skin problems.

Excess consumption of meat may lead to indigestion and constipation. These provoke bad bacteria and the accumulation of toxic wastes in your colon. This reflects negatively on your skin.

Regular consumption of certain protein-rich foods like nuts and seeds may help to improve and cure acne. Eat them raw to preserve their vitamin and mineral content.

Protein-rich foods are:

Oats: Oats with honey or raisins for breakfast develops regular bowel movements and keeps your skin glowing.

Whole grains: These contain minerals, fiber, vitamin B, E, magnesium, and folic acid for building body tissues and easing the elimination of wastes.

Brown rice: Amino acids in brown rice can help to rebuild body tissues.

Sesame seeds: Their high phosphorous, calcium, and potassium contents can help with skin problems like acne.

Almonds and Pecans: These contain essential proteins, vitamins, and minerals for building tissues and muscles.

Sunflower seeds: This rich source of calcium, vitamin A, and proteins is good for problems of dry skin.

Flax seeds: This rich source of omega-3 oils acts as an anti-inflammatory and may help to prevent acne formation.

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33. Step Twelve: - The Vitamins You Should Take

The intake of vitamins and minerals in your daily diet can help the treatment of your acne.

Essential vitamins and minerals are:

Vitamin A: Water-soluble vitamin A (25,000-40,000 IU) before meals can help to fight off acne.

Do not exceed 40,000 IU as high levels can be toxic.

Vitamin E: 400 IU of vitamin E twice a day before meals may help to keep your skin soft, hydrated, and supple. It also repairs body tissues. You tend to look younger.

Vitamin C: Vitamin C in dosages of 1000mg three times a day may help to maintain skin health.

Magnesium: It can help controls hormonal imbalances and to reduce acne formations.

Zinc: It helps with the absorption of vitamin A and in regulating vitamin E levels in the blood. It also may kill acne-causing bacteria.

Selenium: It helps in the efficient working of antioxidants and to retain skin elasticity.

Different vitamin supplements like digestive and systemic enzymes, electrolyte minerals, vitamin B complex and oxygen elements develop and improve your immune system and help you fight off acne.

Supplements should only be used under medical

advice and at the levels advised by your doctor.

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34. Step Thirteen: – Herbal Mixtures

Herbal mixtures can offer positive results for acne but you may suffer strong initial reactions, so consult your doctor before starting.

Herbal mixtures generally increase acne ruptures at the onset. This is due to the powerful impact of herbs on acne, but the acne may heal after that.

Some herbal teas available over-the-counter may be effective against acne. You can drink tea at any time of the day. You can make your herbal tea at home by using one or a combination of all these herbs or a few of them.

Before using any herbs, consult your doctor and make yourself

aware of each herb’s ingredients, properties and effects.

Herbs contain chemicals, alone or in combination, in natural form and many of these chemicals have powerful and not always helpful effects.

Look at herbs such as Fragrant valerian, Dandelion, Goldenseal, Burdock, Ivy, Echinacea, Watercress, Marshmallo