Acne and Inflammation
The skin is a window into your body's internal state. One of the first signs that something is not working correctly is the development of skin issues such as acne, rosacea, or eczema. Then we are constantly being influenced to buy another serum or spot treatment, hoping it will be the magic bullet that solves all our problems. I’ve been there and know from experience that you can buy all of the topical skin products on the market and still not see any difference in your acne unless you work from the inside out.
To understand what was going on with my skin, I had to take a deep dive into the role of inflammation and how it relates to acne. I noticed as my internal inflammation became out of control, my acne and puffiness followed. The more I worked to identify and reduce the root inflammation pathways, the clearer my skin became.
The first couple of photos show me without makeup a few years ago. As you can see, I was holding a lot of fluid in my face, making it puffy and full of acne. The next photo is of me without makeup today: less puffy, more glowy and smooth, with just a couple of healing pimples. Not only does my skin look better, but my body feels better, too. Less aches and pains, more energy, better sleep, improved mental health, and better digestion.
That being said, there is a place for topical acne treatments, but they will only be a small part of the work needed to address acne fully.
What causes the inflammation that leads to acne?
Our immune systems use inflammation to eliminate potentially harmful body invaders. It produces the heat necessary to combat bacteria, cancer, and various diseases, then cools down once the danger is neutralized. For instance, if you have a cut on your arm, your body initiates an inflammatory response, so it may feel warm and show redness and swelling to help fight off an infection. Therefore, inflammation is not inherently harmful; in fact, it can be beneficial. Problems arise only when we enter a prolonged or chronic state of inflammation, overwhelming our immune systems, which can no longer deactivate inflammation because of too many perceived threats. This disrupts the body's balance, exhausting the immune system and causing widespread discomfort and conditions like acne.
There are a lot of sources of inflammation that can result in acne, and I cannot attempt to describe them all in this article. However, I will address the leading players.
Food Intolerances:
Food intolerances occur when the intestines are damaged, allowing food particles to leak into the bloodstream. The body labels these particles as dangerous because they are in the wrong location. Consequently, whenever that food is consumed, the immune system initiates an inflammatory response to destroy it. For example, if you are intolerant to gluten and eat cereal for breakfast, pasta for lunch, and bread with dinner, your body will experience an overload of inflammation. The perceived threats are constant, meaning the inflammation will become chronic unless some dietary changes are made. Some of the most common food intolerances include gluten, dairy, soy, food additives, and eggs.
Disrupted Detox Pathways
Our bodies accumulate toxins and waste that can be harmful if not efficiently eliminated. The primary methods for excreting these substances are bowel movements, urine, and sweat. In a healthy state, toxins are successfully removed from the body without any issues. However, if the toxic load becomes too excessive for the body—especially the liver—to process, these detoxification pathways can become "clogged." Clogged detox pathways may lead to acne since the skin is a common area for toxin removal via sweat. Some sources of toxic exposure include mold, chemicals, plastics, pesticides, personal care products, household cleaners, medications, alcohol, and poorly filtered water.
Also, hormones cannot be discarded as needed when our detox pathways are not functioning correctly. This causes an imbalance in hormones and can lead to hormonally related acne, which typically appears on the chin and jaw.
Stress
Excess stress impacts the body in numerous ways. Our skin often serves as an initial indicator that our stress levels are escalating. To properly digest and absorb the nutrients we take in, as well as to detoxify effectively, we need to maintain a calm state—this is crucial for our skin's health. For instance, if you’re consuming a nutrient-rich diet and taking skin-enhancing supplements, but your stress levels are so high that your body can’t utilize those nutrients, then it’s counterproductive. Stress can trigger an immune response that releases inflammatory agents; it can also lead to higher cortisol levels, which boost oil production and potentially clog pores. And further any existing hormonal imbalances.
Hydration
Water is vital for removing waste and toxins from our cells, including those in our skin. Blood’s main component is water, which aids blood flow by thinning the blood to the ideal consistency, allowing it to circulate more effectively. In contrast, dehydration causes blood to become sticky and sluggish, meaning essential nutrients can't reach the skin efficiently, and toxins can't be removed effectively. Additionally, the dermis, located just beneath the external epidermis, serves as a significant reservoir for the body’s water supply. It’s important to note that hydration involves more than just water; it also includes electrolytes. Electrolytes help ensure there is adequate water content both inside and outside the cells. The primary electrolytes include magnesium, potassium, and sodium.
Blood Sugar Imbalance
I discuss blood sugar regulation more in-depth in this article I wrote on the subject. But as it relates to acne, blood sugar fluctuations increase cortisol, which, similar to excess stress, can cause increased oil production and clogged pores. Additionally, unregulated blood sugar can trigger an overall inflammatory response in the body. Therefore, ideally, we want to maintain stable blood sugar levels to reduce acne.
What can we do to work on these root causes of skin issues?
- Work with a nutritionist and request testing for food intolerances, toxic build-up, or hormonal imbalances if you suspect these issues. This will provide insight into the source of the problem and significantly reduce the time needed to see improvement.
- Incorporate stress-reducing activities into your routine. I have some ideas on where to start outlined in this post. Find it here
- Simplify your products: I remember using numerous products simultaneously because I desperately wanted my skin to clear up. I am sure this irritated my skin and was less effective than a minimal skincare routine. I cannot emphasize enough that less truly is more. I use a simple, unscented skin cleanser, one serum, an under-eye cream, and a moisturizer or SPF; that is the extent of it. It saves me a lot of money and my skin is much happier.
- A great resource is the EWG Skin Deep website, where you can look up products to see which ones contain the least amount of toxins that can build up in your body and cause inflammation and acne. It's really easy to use. Check it out here
- Begin eating more whole foods, such as veggies, fruit, lentils, whole grains, nuts, seeds, and grass-fed/free-range meat, while minimizing inflammatory ingredients like chips, sugar, seed oils, sodas, and other highly processed foods.
- Ensure you are drinking enough water daily — to have clear, odorless urine. Also, add sea salt and coconut water to your water to ensure you are getting your electrolytes.
- Sweat: Whether through working out, taking a hot bath, or going to the sauna, sweating regularly is essential for skin health and a healthy detoxification system.
When I was working to reduce my internal inflammation, there wasn’t just one easy fix. Instead, I had to approach it from various angles to see the whole picture. I know that can be frustrating. Be patient with yourself throughout this process because you are in this for long-term health, not a quick fix that won’t last.
I encourage you to focus on self-love as you work on reducing inflammation and caring for your skin because you truly deserve it. We often tell ourselves that we’ll feel worthy of love only when we achieve a specific appearance or reach a particular goal, but that's a moving target. I cannot stress this enough: clear skin won’t lead to self-love; it merely shifts the focus to another perceived flaw. Imagine looking in the mirror at your acne-covered face and extending kindness, love, and compassion to that beautiful individual staring back at you. How transformative would that be? Remember, confidence comes from within, and you are beautiful right now, in this moment.
If you are ready to start dealing with your chronic inflammation and acne. I would love to work with you, simply schedule a free consultation below.
Disclaimer: This article is meant to provide information and should not be substituted for medical advice or intervention.
