Q&A: skin care

Q: Can I get the low-down on face care from you? My face is a total wreck. So is my diet, so I'm thinking the two might be connected. Do you have any suggestions for a quick fix while I also get my diet straightened out? And as always, diet tips are welcome.

A: First of all, I'd ask if you are on birth control pills. Progesterone can contribute to acne; it's progesterone that causes premenstrual flare-ups. If you do have such a medication, you might consider asking your health care provider to switch you to a low-dose pill, or simply use another form of birth control.

Diet is definitely linked to acne, though the most common cause is hormones - hormones from puberty and the menstrual cycle increase oil output. Allergies and stress also contribute, as do certain drugs, like steroids and lithium.


As for diet:

Consuming hydrogenated fat, too much saturated fat and too many animal products, especially dairy, may contribute to overproduction of oil and bacteria. Many people (including me) have seen dramatic improvements in skin condition by removing dairy, but you can simply try to replace some dairy products with healthier versions - i.e., less sour cream and milk, more yogurt. Some health care providers recommend eliminating dairy for one month to see if symptoms improve. Acne can be a response to dairy intolerance or allergy.

A potassium deficiency can cause acne. Potassium is found in greens, sweet potatoes, bananas, winter squash, avocado, pinto beans and lentils.

Vitamin A is a very important nutrient for the skin. Good sources include all red, yellow and orange vegetables and fruits, some meats and fish, dark green vegetables such as broccoli and greens, as well as various fortified products.

Omega-3 fatty acids are good for unblocking pores and maintaining overall skin (and otherwise) health. Fatty fish and eggs are good sources, and I'd definitely recommend buying some whole flaxseed. It's pretty cheap. You can grind a quantity to use for three or four days; store it in the refrigerator and put it in smoothies, on top of cereal, in baked goods, etc. A tablespoon a day is a good amount.

A vitamin B complex that contains niacinamide (not niacin) is very good for stress, skin tone and blood flow; B3 (niacin) deficiency has definitely been connected with acne. Food sources of B3 include fatty fish, mushrooms, asparagus, greens, tomatoes, some grains and melons.

Eat some nuts and seeds every day for healthy fats and tissue repair. Just one Brazil nut a day will get you all the selenium you require, which is good for the tissues and as an antioxidant, it's also a cancer preventative.

Garlic is also good for healing. You can actually use garlic as a topical treatment because of its sulfur content. Slice a clove in half and rub it on any blemishes a few times a day.

Speaking of sulfur, it's called "the beauty mineral" because it's essential to healthy skin, hair and nails. You can get sulfur in greens, cabbage, horseradish, all alliums (garlic, onions, leeks, shallots, etc.), cranberries and eggs.

Fruit is the best thing you can eat for good skin. A high-fiber diet - lots of whole grains and vegetables - is also important. The skin is an organ, and its health reflects what's going on inside. Drinking enough water is the most important thing you can do for overall health, especially that of the skin.


As for herbs:

A tincture of chaste tree berry is good during the premenstrual period to ease all symptoms, including breakouts, by helping to balance the hormones.

Lavender essential oil can be applied directly to blemishes; it's antiseptic and an antibiotic that can cut down on the bacteria. Tea tree oil can be used the same way.


As for lifestyle:

You can rinse your face with 1 part apple cider vinegar and 10 parts water; this helps to balance the skin's PH.

Try to keep oil away from your skin. Harsh, exfoliating products increase oil production. Hot water with perhaps an all-natural castille soap should be enough. Makeup traps oil against the skin. Wash your pillowcase often if you're having a lot of breakouts.

Sweating is actually good for the skin because it releases toxins and oil. Aerobic exercise like brisk walking or riding a bike have the side benefit of increasing circulation to the skin.


You don't have to do everything I list here. These are just recommendations. Pick a few changes that seem manageable and see if they help you.

Let me know if you have any other questions.