Lifestyle Choices Affecting Acne
Laundry: Fabric Softener
Do not use this in the washer and/or the dryer (no dryer sheets). The waxy residue gets on your pillowcases, towels, wash cloths, and sheets that have direct contact with the skin. The residue will clog pores of acne-prone individuals. If you want something to stop static cling in your dryer, you can get antistatic balls at Bed Bath and Beyond, Target, or online.
Detergent
Detergents with fragrance can cause skin irritation. Best to use fragrance-free such as Seventh Generation, All Free & Clear, Tide Free, and Arm & Hammer Free. No Water Softeners There is some evidence that water softeners can lead to acne, especially those containing high amounts of potassium chloride.
Swimmers
Swimming pool disinfectants contain iodides and chlorine which can remain in the water, causing skin problems for frequent swimmers. We advise applying a thin layer of Vaseline before you get in the pool.
Sun Exposure and Acne
Although sun exposure causes desirable scaling and drying, it also damages the follicle, exacerbates dark spots, and causes skin cancer as well as premature aging. Always wear your sunscreen, even if it’s overcast and/or raining.
Beware of Hand Lotions
If you are using a comedogenic hand lotion and then leaning your face on your hands (many do this in front of the computer) or sleeping on your hands, this could contribute to your acne.
Breakouts Around Your Mouth Area?
Many lip balms, toothpastes, and even facial tissues have comedogenic ingredients in them. So, if you see breakouts around your mouth area, this is possibly why. We recommend Vaseline or Aquaphor for a lip balm and toothpaste without SLS (sodium lauryl sulfate). Many well-known tissue brands are infused with things like coconut oil, isopropyl myristate, and SLS, all of which will clog the pores.
No Picking or Squeezing!
Instead, rub ice on pustules and pimples for a couple of minutes, twice a day. IMPORTANT: if you pick, squeeze, and break the skin, that scab will leave a red or dark mark that will be there for months, making your skin look WAY worse than if you left it alone.
Birth Control and Hormone Replacement
Avoid low estrogen birth control pills. “Lo” dose pills are higher in androgen hormones that can make acne prone skin worse (see our handout on birth control pills).
Norplant, Provera, Depo-Provera shots, most IUDs like Mirena, Skyla and Liletta can be a problem. Also, the Nuvo Ring can cause breakouts. Progesterone hormone replacement Premarin can be problematic. If you have polycystic ovaries, they will cause hormonal changes and breakouts.
Recreational and Prescription Drugs
Recreational drugs Marijuana, cocaine, speed, and steroids used by bodybuilders Prescription drugs – topical and oral steroids, anticonvulsants, Lithium, thyroid meds, Quinine, Isoniazid, Immuran, Danazol, Gonadotrophin, Cyclosporin, Disulfuram, Phentermine, ADD/ADHD drugs. See handout if you want more information.
Chemicals
Coal tars (roofers), grease (mechanics, cooks, waiters), chlorinated industrial chemicals, dioxin
Pore Clogging Ingredients
Below is a list of ingredients to avoid in all skin care, acne care, makeup, and hair products. Do not ever put anything on your skin or your hair without checking the ingredients first, even if it says “Won’t Clog Pores” or “NonComedogenic” on the bottle.
Warnings
Natural oils can be some of the worst offenders, like cocoa butter and coconut oil which are found in many “organic” skin care lines. Other oils such as jojoba, olive, and lanolin are mildly comedogenic and can be a problem if formulated with other comedogenic ingredients. Some prescription products like the cream form of Retin-A have pore cloggers. Many over-the-counter acne medications also have pore clogging ingredients. “Oil-free” products can be comedogenic.Swimmers
Makeup
Loose powder, mineral make-up tends to be the safest choice, but still should be checked. Bare Minerals Original Formula loose powder foundation is a safe choice; however, the newer Bare Minerals Matte is NOT a safe choice—it contains soil minerals. We do not recommend any of the pressed Bare Minerals blushes, bronzers, or veils. Any pressed or liquid products should also be checked for pore-clogging ingredients.
BELOW IS A LIST OF PORE CLOGGING INGREDIENTS:
Skincare, Makeup, Hair care should be checked for pore cloggers.
Acetylated Lanolin
Acetylated Lanolin Alcohol
Algae Extract
Algin Butyl Stearate
Carrageenan
Cetyl Acetate
Cetearyl Alcohol + Ceteareth 20
Chondrus Crispus (aka Irish Moss or Carageenan Moss)
Chlorella
Coal Tar
Cocoa Butter
Coconut Alkanes
Coconut Butter
Coconut Oil
Colloidal Sulfur
Cotton Awws Oil
Cotton Seed Oil
D & C Red # 17
D & C Red # 21
D & C Red # 3
D & C Red # 30
D & C Red # 36
Decyl Oleate
Dioctyl Succinate
Disodium Monooleamido PEG 2- Sulfosuccinate
Ethoxylated Lanolin
Ethylhexyl Palmitate
Glyceryl Stearate SE
Glyceryl-3 Diisostearate
Hexadecyl Alcohol
Hydrogenated Vegetable Oil
Isocetyl Alcohol
Isocetyl Stearate
Isodecyl Oleate
Isopropyl Isostearate
Isopropyl Linolate
Isopropyl Myristate
Isopropyl Palmitate
Isostearyl Isostearate
Isostearyl Neopentanoate
Kelp
Laminaria Digitata Extract
Laminaria Saccharina Extract (Laminaria Saccharine)
Laureth-23
Laureth-4
Lauric Acid
Mink Oil
Myristic Acid
Myristyl Lactate
Myristyl Myristate
Octyl Palmitate
Octyl Stearate
Oleth-3
Oleyl Alcohol
PEG 16 Lanolin
PEG 200 Dilaurate
PEG 8 Stearate
PG Monostearate
PPG 2 Myristyl Propionate
Plankton
Polyglyceryl-3 Diisostearate
Potassium Chloride
Propylene Glycol Monostearate
Red Algae
Seaweed
Shark Liver Oil (Squalene)
Shea Butter
Sodium Laureth Sulfate
Sodium Lauryl Sulfate
Solulan 16
Sorbitan Oleate
Soybean Oil (Glycine Soya)
Spirulina
Steareth 10
Stearic Acid Tea
Stearyl Heptanoate
Sulfated Castor Oil
Sulfated Jojoba Oil
Wheat Germ Glyceride
Wheat Germ Oil
Xylene
Food and Supplements Affecting Acne
This is a guideline only—We are not asking you to eliminate foods or food groups completely; we do suggest you cut back and moderate some food types. The “Try to Reduce” group has been proven to be a problem for most acne sufferers. We also know that some people have trigger foods such as citrus, but this is not across the board.
Try To Reduce: Iodides, Iodized Salt, Milk (including organic and especially nonfat), Cheese, Whey or Soy Protein Shakes and Protein Bars, Soy – e.g., tofu, soy milk, tempeh, edamame, soy sauce Seafood, Shellfish e.g., cod, scallops, Spirulina, Chlorella, Blue-Green Algae Kelp, Miso Soup, Seaweed, Seaweed Supplements Vitamins with iodides, iodine, kelp, potassium iodide (also avoid Biotin and B12) Foods High in Androgens Peanuts, Peanut Butter, Peanut Oil, Corn Oil, Canola Oil, Shellfish Organ Meats including patè
Acceptable Substitute: Sea Salt, Uniodized Salt, Celtic Salt, Almond Milk, Coconut Milk, Rice Milk, Nut cheese, Pea Protein, Egg White Powder, Hemp – still check for iodides and biotin before buying (Vega Sport Performance Protein & Perfect Fit are a few safe ones.), Fresh Water Fish – lake trout, bass, catfish, Almond Butter or other nut butters, Olive Oil, Coconut Oil
Supportive Foods/Beverages: Ceylon Cinnamon, Apple Cider Vinegar, Green Tea especially Matcha
Antioxidant “Helper” – foods high in Selenium Brazil Nuts, Pinto Beans, Halibut, Wild – caught salmon, Oats, Navy beans, Chicken, Spinach
Anti-inflammatory Support Turmeric, Ginger, Green Tea (especially Matcha), Ceylon Cinnamon, Foods high in Vitamin B, Crimini Mushrooms, Tuna, Chicken Breast, Fish (Halibut, Salmon, Sardines), Leafy Greens, Asparagus
More Anti-Inflammatory Support Foods high in Omega-3, Fatty Fish, Salmon, Sardines, Atlantic Mackerel, Anchovies, Herring White Fish, Omega-3 Enriched Eggs, Walnuts, Deep Leafy Greens – Spinach, Kale, Watercress, Blueberries, Hemp Seeds, Mustard Seed, Brussel Sprouts, Winter Squash, Navy Beans
Foods to avoid:
Foods That Cause Inflammation: Cakes, pies and cookies, Biscuits, Breakfast sandwiches, Margarine (stick and tub), Crackers, Microwave popcorn, Cream-filled candies, Doughnuts Overheated fats - baked foods/ fried at high temperatures, Excess Sugar, Omega-6 oils (most vegetable oils) and not enough Omega-3s, Known Food sensitivities (examples – fruit, gluten)
A well-balanced low-glycemic diet can support all aspects of health, including your skin.
Anti-inflammatory Supplements
Zinc Monomethionine
This form of zinc is the most bio-available form that acts directly as an anti-inflammatory. Many people with acne have low levels of zinc in their body. Supplementing with zinc has been shown to reduce the severity of cysts and inflamed lesions. It has also been shown to be beneficial for helping improve many of the dermatological symptoms in women with PCOS (Polycystic Ovary Syndrome).
Omega 3 Fish Oils
Fish oil is a great anti-inflammatory and helps to alter sebum production; HOWEVER, only if it’s molecularly distilled or pharmaceutical grade. Unfortunately, many fish oil supplements are oxidized which actually creates more inflammation. So, only take it if you are sure about your source.
Choosing a High Quality Omega-3 Fish Oil Omega-3 fatty acids are found in high concentrations in cold water ocean fish such as sardines, anchovies, herring, salmon and mackerel. Research indicates that Omega-3 fish oil promotes an anti-inflammatory response in the body, preventing and improving symptoms of common diseases and ailments. Studies have shown that people who suffer from chronic inflammatory acne may benefit from taking therapeutic doses (1000-1700 mg) of purified omega-3 oils daily. With recent scares regarding the purity of ocean fish, and thereby the safety and efficacy of supplements derived from them, it is a good time to revisit how to go about choosing a high-quality fish oil supplement. Use the checklist below to help you select a superior and effective fish oil supplement. The label is important, so read it. The vital ingredients in fish oil supplements are omega-3 fatty acids, or EPA and DHA. These two fatty acids are the only ones that matter in reducing inflammation and chronic breakouts. The amount of each should be shown separately and should total between 1,000- 1,700 mg per serving. There should be a higher ratio of EPA to DHA, about 2:1 or thereabouts. Many labels simply mention the total count of omega-3 fatty acids. This information is not helpful because you don’t know the actual amount of EPA and DHA. Similarly, if the EPA and DHA is stated on the bottle, but in lower amounts, be sure you will be able to take all the capsules necessary to get your daily dosage of 1,000-1,700 mg. Some popular drugstore and health food brands have such a low amount of EPA and DHA that one would have to take 12 capsules just to get the adequate daily amount! Look for molecularly distilled or pharmaceutical grade fish oil. This should be mentioned on the label. This is the highest grade fish oil because it is molecularly distilled, avoiding oxidation of the fish oil. This is also the only process that successfully removes impurities and contaminants (mercury, dioxins, PCBs, etc.). Lastly, it produces a more concentrated form of fish oil with higher potencies of EPA and DHA, so less capsules to swallow! Find out some information about the manufacturer. Check out some other products they produce. Do some research to see how long they have been in business and if they have a good reputation. Here is a great website for comparing brands: http://www.ifosprogram.com/consumer-reports.aspx Look for capsules that have enteric coating. This coating ensures that the capsules will break down lower in your digestive tract, not in the stomach, minimizing those unpleasant fishy burps that many people experience after taking fish oil supplements. Look for Vitamin E. Vitamin E helps to prevent oxidation during storage, keeping the oils from turning rancid. Vitamin E will usually be listed under “Other Ingredients” as tocopherols or mixed tocopherols. By carefully choosing the right fish oil supplement, you optimize the potential benefits that Omega-3 fatty acids can impart to you. Many health practitioners agree there are many benefits to taking a quality fish oil supplement, especially for the immune system, heart, brain and joints. Of special interest to acne sufferers, they may help regulate hormones, minimizing the intensity and duration of inflammatory breakouts. *Please note: Although there is no known toxicity associated with using fish oils over long term, you should check with your physician particularly if you have a chronic underlying illness or are pregnant. According to the FDA, you should not take more than 2,500 mg of Omega-3s daily unless under the recommendation of a physician.
Zinc Supplements These supplements can upset your stomach. To prevent nausea, always take OptiZinc with food. Zinc is an essential trace element for humans and there is evidence that it is similar to antibiotics in improving the condition of inflamed acne. The effective dosage is not clear. However, most studies indicate 50-100mg (The OptiZinc tablet that we sell are 30MG). We advise you to not take any more than 100mg because excessive zinc may lead to deficiencies in other vitamins and minerals. One of the reasons that we like OptiZinc is that it contains copper and copper is one of the minerals that can be depleted by taking zinc supplements. We also recommend discontinuing daily use of zinc once your skin is completely clear. We are not recommending this as a preventative. If you would like more information to help you make decisions about the benefits, proper dosage and best formulation of zinc supplements, we highly recommend doing further research and consulting with your doctor.