Can our diet affect our facial appearance?

Diet can affect our looks in several ways. Acne can contribute to the aging of the skin by increasing the breakdown of elastic and collagen tissue and recent studies have shown that excess carbohydrates (such as white sugar, chocolate and sweets) can exacerbate this condition. It has been shown that by lowering your intake of refined sugars by about 10 percent, you can decrease the action of those hormones responsible for making the skin oily and this in turn can reduce acne and the possible scar that may follow it.

Researchers involved in these studies also commented that in societies where very little processed food is eaten acne is extremely rare. It is also certainly well known that crash or obsessive dieting can make the face look more drawn and gaunt with the increased lines and a generally older appearance because of the loss of some of the supportive fat under the skin. Even well-known popular diets such as the Atkins diet can have this effect because they will produce the classic early signs of rapid weight loss. In the early fat-burning (ketotic) phase of the Atkins diet many people look grey, pallid and generally older and unhealthy.

Obesity, on the other hand, also takes it toll on facial appearance. It increases jowl size, creates a double chin effect and also causes extra fat pads under the eyes. These all combine to produce an older looking individual.

These are just some of the ways that our faces can be directly affected by what we do (or do not) eat. It is therefore important for all of us to follow sensible eating guidelines, not only for our overall health but also to benefit our facial appearance and avoid blemishes, pimples etc.

One of the first things that comes to mind when looking at eating habits is quantity. In general, in the developed world food portions are far too generous from a health as well as facial aging point of view. This is particularly noticeable in parts of the United States, where obesity has becomea major problem. Interestingly it is less evident in southern California, possibly because there is such a strong emphasis there on looking yuouthful, fit and attractive.

Another important factor is how well balanced our diet is. Let’s take a look now at the various food type, and how they can affect our skin.

Carbohydrates
These may be divided into simple ‘fast-acting’ carbohydrates and complex or ’slow-release’ carbohydrates.

Simple carbohydrates (found in sweets, chocolate, jam and desserts) release energy quickly into the body, often leaving us with a post-sugar ‘crash’ or a feeling of tiredness. They will thus indirectly affect appearance and skin ageing through obesity. There has also been research to suggest that they may exacerbate acne and possibly acne scars.

Complex carbohydrates release their energy more slowly and are therefore more beneficial for good health. They are found in whole grains and fresh fruit and vegetables which also contain vitamins and antioxidants, important for healthy and youthful-looking skin. With all their numerous benefits, therefore, these foods should constitute around 50 percent of your diet (although Atkins diet devotees will disagree as far as weight loss is concerned).

Protein
Proteins are an essential part of our diet. They provide us with the essential amino acids which are needed to build cells, including those in the skin. because the skin, hair and nails are highly active (they produce and turn over cells very quickly) it is very important to ensure that they are ‘fed’ enough proteins to keep them healthy. Proteins also play a vital role in the formation of collagen and elastin which, as we have seen, are essential for youthful-looking skin.

Good sources of protein include lean meat, fish, eggs, cheese, beans, peas, soy and lentils, and such foods should constitute between 15 and 25 percent of your diet, for general health, good muscle tone and for your skin’s needs. The Atkins and similar diets recommend a higher protein intake but it is unclear exactly how safe this balance is in the long term.

Fats
These are an important source of energy and are also important for healthy skin. They allow the skin to produce its own fats, or lipids, which act as an effective barrier against water loss (and therefore dry, scaling skin), making the skin feel smooth and supple.

However, care should be taken to eat the right kind of fats. It is best to eat fewer saturated fast (in red meat, butter and ice cream) and trans fats (in margarine and processed foods) Around 15 – 25 percent of your diet should be made up of ‘good’ fats including omega-3 fats from oily fish.

Essentail Fatty Acids
Because these cannot be manufactured by the body, it is vital that they form a part of our daily diet. They are found in foods such as vegetable oils, nuts and cereals. The most common EFAs are linoleic and arachidonic acid and they are necessary for the normal working and functioning of the skin – forming, as they do, a key part of the skin barrier, as well as helping to control the speed at which healthy cells are produced.

EFA deficiency is not common and is unlikely to occur other than in cases of bowel disease, where there is a decrease in the absorption of fats and other nutrients, or in eople suffering from severe starvation.

I think the most important and exciting discoveries that have ever been made by dermatologists was learning that inflammation is at the root of disease. This seemingly simple concept has revolutionized methodologies for devising effective therapies to treat inflammatory-based diseases – from acne and acne scars to aging and everything in between.

And so, when we contemplate what the future may hold in developing new therapies for treating and preventing acne, we now know that the foundation of these therapies must be anti-inflammatories. In my opinion, ant-inflammatories are not confined to one specific therapeutic agent. I am speaking of the entire spectrum – a completely holistic approach that consists of placing the body in a overall anti-inflammatory state so that its susceptibility to disease is greatly diminished. This means following an anti-inflammatory lifestyle of:

• Eating an anti-inflammatory acne diet.
• Taking supplements with anti-inflammatory activity.
• Applying topical anti-inflammatories.
• Maintaining low levels of stress.
• Practicing a regular exercise routine in moderation.

In addition, new delivery systems are extremely exciting. For example, the transdermal delivery of glutathione represents an important step in helping us to maintain adequate levels of this critical tripeptide. Adequate levels of glutathione are absolutely necessary to treat and prevent all types of diseases, including acne.

All too often traditional therapies are designed to treat a specific condition without looking at the overall person affected by the condition. Often these therapies fail because they do not address the underlying condition of which the disease is just a symptom, When it comes to acne and removing acne scars, this means that while there may be an initial clearing of breakouts, the acne lesions will eventually return if the underlying cause has not been treated.

The body is incredibly complex – composed of trillions of cells that make up our vital organs. At one time the prevailing wisdom held that some master organ (for example, the endocrine system or the brain) was responsible for most communication with the cells. The reality is not that simple. We now know that there is an elaborate messenger system above and beyond hormones and nerve cell impulses. When cells talk to other cells, messengers within the cells control all functions, from energy production to control of the DNA.

Inflammation can be created or controlled by this highly structured intercellular messenger system, and the treatment options for the future for acne and acne scar prevention will revolve around understanding and controlling the information system of the skin cells. These messengers, some of which are called transcription factors, and the tiny strings of amino acids known as peptides and cytokines, will be the magic bullets dreamed of by physicians since Hippocrites. By understanding and manipulating this vast new cellular communication network we hold the keys to an acne and disease free future.

Read more about how to Remove Acne Scars, Acne Medication and effective Acne Soap.

You also want to avoid using too much product, when it dries it might have a tendency to look slightly cakey. Some people prefer to use the creamier products that they can touch with their fingers, the reason being that it can provide you with more control than when you are using a brush. Another bonus of the creamy blemish concealers is that when they are applied with the fingers the heat in your fingers will keep the product more liquid for a longer period of time.

Typically to begin using these acne coverage products you rub a small amount between your index finger and thumb until the product is warm. Dabbing the product onto the skin will give you a much more natural look than rubbing it in a circular motion. It may take a bit longer than rubbing but the end result will be far superior and much harder to see once applied over blemishes, scars, pimples and acne.

It is also highly recommended that before trying one of these acne concealers that the first time you want to buy one of these products, that you go into a department store and have your skin color professionally matched by a make-up artist. It would probably only take about ten minutes and you’ll know what color your skin is. This will allow you to buy acne coverage products more cheaply in the future – online.

You also want to make sure that you are using a quality oil-free moisturizer, this will help to hydrate and protect the skin surface. Acne-prone skin usually has a tendency to be a little bit more oily so you want to use a hydrating moisturizer, your make-up will go on a lot smoother and you will avoid problems with your concealer sticking and caking to the flakes of the skin. You can follow this link to learn more about removing acne scars or how to prepare a proper acne diet as well as treat your skin condition with the correct acne medication.

Presently available medical techniques for acne scar removal fall into 3 general categories:

1. Scar removal and revision
2. Filling in depressed scars
3. Contouring the surface of scars

The most common of these procedures, are:

Dermabrasion

Is a common cosmetic medical procedure where a dermatologist or cosmetic surgeon uses an electrical device to remove the surface of the epidermis of the skin (the stratum corneum). Dead skin cells are removed by abrasion (sanding), resulting in the skin looking smooth and fresh.

In addition to its use for acne scar removal it can also be used to remove dark spots on the skin as well as to treat skin that has been damaged from sun exposure. Patients often experience pain with this procedure and often require a general or topical anaesthetic.

The skin is usually very red and raw-looking after the procedure, it normally takes several months for the surface tissue to regrow and heal completely. Dermabrasion is considered most useful for scar removal where the scar has risen above the surrounding skin surface, and less effective on sunken or deeply pitted scars.

When first developed, the dermabrasion procedure made use of a small, electric dremel-like sander. Recently, CO2 (carbon dioxide) or Erbium:YAG lasers have become more common replacements with fewer risks. This newer type is referred to as Laser Dermabrasion and is much easier to control and gauge, and is practically bloodless compared to older styles.

Recovery time after laser dermabrasion is usually minimal and there is most often no need to take extended time off of work. This technique is not for everyone as its results are highly dependent on the characteristics of the patient’s skin.

Ideal candidates for laser dermabrasion are considered those who have healthy and fair non-oily skin. The results on patients with darker olive, black or brown skin may be higher pigmentation. In these cases it is important to consult with your physician or qualified technician prior to beginning any treatment.

Microdermabrasion

This technique removes the outermost layer of dead skin layer in order to fade more superficial facial scarring. A vacuum system is used to deliver aluminum oxide crystals through a tube and handpiece. The technician can determine the depth and rate of abrasion at which crystals are applied to the skin’s surface.
On average, patients require 4 to 8 treatments spaced 2 to 3 weeks apart. The method involves very little recovery time and is said to be a ‘lunchtime’ treatment. Moderated to severe acne is not known to respond well to microdermabrasion.

Collagen Injection

Purified bovine (cow) collagen can be used to fill in, and therefore raise, sunken scars to the same level as the surrounding skin. Collagen injections do not produce permanent results. Because they are made of natural protein, collagen will break down over time into amino acids and be absorbed by your body. In many cases, the effects of the injection will last anywhere between 3-6 months, although in some patients the effects of a single injection may last up to 2 years. There is also a risk of allergic reaction for these products with some patients.

This method is suitable for patients with a few acne scars with shallow shoulders (edges). Collagen is not considered suitable for narrow ‘ice-pick’ scars. It is a less expensive option, usually a .5 cc costs about $125.

Popular skin-filler products for this procedure are Resylane and Cosmoderm.

Steroid injections

A long-term course of steroid injections into scars may help to improve the appearance (by flattening and softening) of keloid or hypertrophic scars.

hypertrophic scars – are defined as raised fibrous lesions that do not extend beyond the edges of an initial injury and may demonstrate partial resolution on their own. They are common after thermal (heat-related) injuries and other injuries to the deep dermis.

keloid scars – raised and ill defined growth of skin in the area on and around the damaged skin. Keloids result from an overgrowth of dense fibrous tissue that usually occurs after the healing of a soft tissue injury. The scar tissue usually grows beyond the borders of the original wound, does not normally regress on its own and tends to re-occur after excision. Keloid scars are the more serious type, since they can continue to grow indefinitely into larger, tumorous (although benign) growths.

The steroid is injected into the scar itself; since very little is absorbed into the blood stream, side effects of this treatment are minor. However, this sort of steroid treatment can cause thinning of the skin. The procedure is often repeated at 4-6 week intervals.

Laser treatment

This procedure uses laser technology to ‘burn away’ the surface of damaged skin. A single session of this treatment may be enough to get permanent results. Laser ablative surgery for scaring is now considered the gold standard in which the entire epidermis is removed by light and permitted to re-grow. Vascular lasers that target small blood vessels in the skin tissue can greatly reduce the redness of most scars 6–10 weeks after initial treatment. To date, they haven’t been proven effective in flattening scars, although it has been theorized that removing layers of skin with a CO2 or erbium laser may help with this problem.

Surgery

Some acne scars (ie ice picks) can be removed surgically and the wound sewn up, this process is called scar revision. A small graft (often taken from the back of the ear) can be used to repair the hole left in the skin after it is excised to the level of subcutaneous fat. This technique can result in the new wound regrowing a hypertrophic scar.

Autologous Fat Transfer

Using this technique, fat is transferred from another part of the body to the scar site. This fat is injected under the scarred area in order to lift the depressed scar. This technique is often used to treat deeply contoured skin defects caused by nodulocystic acne. Because the transferred fat may be reabsorbed into your skin tissue you may require additional treatment sessions – often after 6 to 18 months.

Punch Grafts

Using this procedure the acne scar is punched out to remove the scar, which is then replaced with unscarred skin (often from behind the earlobe). Punch grafts are often used to treat deep acne scars.

Chemical Peel

There are three categories of chemical peels used as acne treatments, the chemicals used are:

• Alphahydroxy acid (AHA) or glycolic acid
• Trichloroacetic acid (TCA)
• Phenol

AHA peels are the mildest; TCA peels are considered mid-strength; and Phenol peels are known as the strongest of the three types. Each type of peel has advantages and disadvantages.

Alphahydroxy, betahydroxy and glycolic acids do not require much recovery time. It is however, common for patients to experience some irritation, redness, dryness as well as possible flaking at the treatment site. These side effects will eventually subside.

TCA peels can penetrate deeper layers of skin tissue and the effects last longer than the milder treatments, although recovery time is usually longer. These peels can cause swelling, crusting and an increased sensitivity to sunlight.

Swelling and any pain are usually gone within one week and by 10 days the patient is usually able to return to their normal routine.
However, redness produced by a TCA peel may last up to three months and the newly formed skin layers must be protected with a high-SPF sunscreen to prevent hyperpigmentation and blotching. Although phenol is a stronger peel than TCA, TCA peels can still produce unintended changes to skin color.

Phenol peels can cause the affected area to become very swollen, sometimes to the point where the patient’s eyes are temporarily swollen shut. As a result, up to two weeks of at-home recovery are often required after a phenol peel.

Excessively strong chemical peels run the risk of de-pigmentation and scarring. After a phenol peel, new skin will begin to form after about a week. The treated area, which will be very red initially, will gradually fade over a period of weeks or months to its normal color. The results of a phenol treatment can last for many years.

The best candidates for chemical peel treatments are patients with superficial acne or acne scars. Individuals with very active or severe acne are usually not good candidates for chemical peels. Women who are pregnant or breastfeeding should not use this method to treat acne.

Fraxel

Uses a fractionated laser that removes smaller areas of tissue in a consistent and rapid pattern. The results are often not as good as the laser ablative technique but it often leads to less down time and is generally considered a safer technique.

Acne is caused in part by a hormonal imbalance. Both men and women have a hormone called testosterone. If you are prone to acne, testosterone causes your oil-secreting (sebaceous) glands to produce excess oil (sebum).

Additionally, dead skin cells that line the openings of your pores and hair follicles (the tubes that hold the hair) are not being properly shed and end up clogging the follicle.

These two effects (excess oil and clogged follicles) cause a build-up of oil in your hair follicles. This can cause blackheads and whiteheads to form. For some, acne does not progress beyond this stage.

However, for others it creates an ideal environment for a bacterium called Propionibacterium acnes to grow. Other chemicals and enzymes can also be produced at this point which cause further inflammation.

The following tips can help you get your acne under control:

Medication

Benzoyl peroxide is an over-the-counter remedy that can help to dry skin out and encourage shedding of dead skin. Both of these effects help unblock pores and reduce the chance of infection. Redness and peeling can result, especially when it’s first used. This should diminish if you build up your use gradually. Benzoyl peroxide has been known to clear up acne for many people. This home remedy for acne normally doesn’t show immediate results. It can take weeks, or even months, for significant results to appear.

Antibiotics have been proven helpful for inflammatory acne. They can be taken orally or used is a lotion, cream, or gel. They are normally taken daily for about three months, although it may take longer to see the best results. Various strains of bacteria are becoming more resistant to common antibiotics. These treatments won’t prevent pores from becoming blocked so treatments such as benzoyl peroxide are often prescribed at the same time.

Tretinoin (ie Retin-A, Stieva-A) can be an effective treatment for acne. It is often applied once a day. Be sure to avoid the eyes, mouth and area under the nose. At first it may seem that this treatment is making your acne worse and may take several weeks to start working. You should avoid sunlight or use a strong sunscreen while using it as it can increase your risk of bad sunburn.

Isotretinoin (eg Accutane, Roaccutane) tends to be prescribed to people with severe acne vulgaris. There can be serious Isotretinoin side effects such as liver disorders and depression, severe birth defects and miscarriages. It should never be taken during pregnancy or even one month prior to becoming pregnant.

Try changing your soap

Your skin requires a certain amount of oil so it’s best to use a gentler acne soap and to not scrub your skin too harshly. Many skin cleansing products claim to wipe away dirt and oils. As long as you avoid contact with oils that your body doesn’t produce, you shouldn’t need these products. They can irritate your skin, damage your gland openings (causing them to close more tightly), and in the longer term cause worse breakouts.

Switch to a makeup that is not oil-based

The oils in these cosmetics can irritate your skin, clog your pores and damage a smooth complexion, especially if left on overnight. Oily sunblocks, body lotions, hair gels and sprays can also be a cause of acne outbreaks.

Also, take care to wash your make up tools often, including brushes and sponges. These items are known breeding grounds for bacteria. If you must use cover-up cosmetics choose ones that are water-based. As well, make sure to cleanse your face properly each night.

Avoid touching your Acne

Don’t Squeeze, pick, scratch, or rub your blemishes! this may lead to further outbreaks and even acne scarring.

Herbal Remedies

There are many less traditional home remedies for acne, including:

Calendula is known as a skin tissue healer and natural anti-bacterial and anti-inflammatory.
Lavender may be used as a disinfectant and anti-inflammatory on an open lesion.
Licorice, arnica , and allantoinare are known to have anti-inflammatory properties and can reduce redness.
Aloe vera has natural astringents with anti-bacterial properties that are known to lessen redness and swelling. It’s cheap, fragrance-free, fast drying and moisterising.
Tea tree oil is a natural antiseptic that helps control oil production, heals lesions and helps with small acne scar removal without irritation or peeling. It has been compared to benzoyl peroxide in its apparent ability to reduce the P.acnes bacteria and is claimed to have fewer side effects (ie itchiness, stinging and dry skin).

Other alternative methods

Acupuncture – Involves no medications or their possible side effects.
Homeopathic medicine – Homeopathy is an alternative science that looks at the cause of a disease in order to treat it. It is not accepted by many mainstream doctors but is still claimed to be a very effective and healing treatment by many. It claims to have treatments for many ailments, acne among them. Drugs in western medicine frequently produce side effects, because they often target desease symptoms. Homeopathy, on the other hand, attempts to ease symptoms by putting the body’s systems into proper equilibrium. Homeopathic medicine supports the body’s own resistance, and therefore does not produce any side effects. Most homeopathic medicine uses natural products.

Mind/body medicine – T’ai Chi & Qi Gong and cognitive therapy techniques can be used to alleviate emotional stress that can have a worsening effect on acne. These techniques train patients to control certain internal processes like heart
rate and muscle tension. Cognitive or ‘guided’ imagery involves the use of mental pictures to relax and evoke healing conditions. When used properly with the help of an expert, these methods have been shown to reduce the severity of acne
breakouts.

Ayurveda – An ancient Indian form of medicine that uses natural herbs for treating of various ailments.

Kampo – An ancient form of Japanese herbal healing which is gaining popularity in the US. Its goal is to heal the body by balancing energy. Common Kampo treatments for acne and acne scar removal attempts to balance energy to promote the healing of skin. These methods also include antibacterial properties which can help lessen future outbreaks.

Diet

Conventional western medicine claims that acne is not affected by diet. Others say if you are unhealthy on the inside it will reflect in your skin. Many people claim that simple diet changes helped cure their acne. An acne diet can include replacing highly processed foods with a healthy diet full of lots of fibre-rich foods such as fruits and vegetables, whole grains and cereals.

Although what you eat is not always related to an acne breakout, some people do have skin allergies to certain foods. Sushi, sea salt and shellfish for example are full of iodides, which may provoke acne breakouts. Others who suffer from acne report that certain drinks or foods such as nuts make their acne worse.

Irregular menstrual cycle
Breast tenderness

Other possible side effects may include:

Thirst, dry mouth
Stomach cramps, vomiting, and/or diarrhea
Headache
Dizziness
Increased blood potassium levels
Lowered blood pressure

Blood pressure and blood potassium levels should be monitored periodically in patients taking this medication. You shouldn’t become pregnant while using Spironolactone.
You should avoid this medication if you have a history of kidney problems, or a history (or family history) of breast, uterine or ovarian cancer.

According to the US National Institutes of Health, this medication has caused tumors in lab animals.

Severe blistering
Peeling skin and skin rash
Fever and chill
Extreme body aches
Jaundice

There are certain precautions you need to take while using Minocycline. Bear the following points in mind:

Minocycline can become toxic if consumed past its expiry date.
If taken along with calcium or iron supplements the efficacy of this drug is impaired.
Prolonged exposure to sunlight should be avoided since it can cause photosensitivity.
It can cause harm to an unborn child, including permanent discoloration of the child’s teeth later in life. Do not
take it without your doctor’s consent if you are or become pregnant.
Minocycline can reduce the effectiveness of birth control pills.
Minocycline can pass into breast milk and affect a baby’s bone and tooth development. Avoid taking this medication without
telling your doctor if you are breast-feeding.
Children younger than 8 years old should not take Minocycline.
Minocycline can cause permanent yellowing or graying of the teeth if taken over extended periods.
Prolonged use can lead to a blue-gray skin color.

Prior to this, in 1998, prescriptions of the drug had come under scrutiny, as fewer than half of all medical prescribers were testing patients for pregnancy, usually relying on less sensitive urine tests. In 2000, the FDA instituted restrictions on prescribing and dispensing the drug, first with the “System to Manage Accutane Related Teratogenicity” (SMART) and subsequently the iPLEDGE program in 2006. A cohort study found that pregnancy rates were quite high during the period (1 in 30 women each year), but 84% of pregnancies were ended by elective abortion.

Let food be thy medicine, thy medicine shall be thy food

For years most dermatologists agreed that genetics, not diet, was the primary contributing factor to acne.

However, a study published in July, 2007 by Australia’s RMIT University and the Royal Melbourne Hospital’s Department of Dermatology has discovered what is being hailed as a “solid link” between diet and acne development.

The randomized, controlled trial involved 43 teenage boys following two different diets over a 12 week period. Researchers studied metabolic changes in glucose and insulin levels due to the volunteers diet and the resulting effect on the skin.

It concluded that a protein-based, low-glycemic index (GI) diet could significantly reduce acne lesion counts when compared with the conventional high-carb, high-GI Western diet.

One of the researchers, Dr Robyn Smith was quoted as saying:

“A diet designed to fight acne should contain minimally refined carbohydrate-based foods and include a wide variety of fresh fruits, vegetables, whole grains, lean meats, fish and seafood.”

It is becoming increasingly clear that a host of disease processes – including heart disease, many cancers, acne, diabetes and Alzheimers – are influenced to a large extent by chronic inflammation.

Inflammation is a systemic (body-wide) process in which the body’s immune system is off balance and persistent in its efforts to repair itself and repel disease. Over the longer term this process results in damage to healthy tissue as well.

What does this have to do with acne? Everything! When we consume foods that cause a strong inflammatory response we are creating this response at the cellular level. An anti-inflammatory diet is designed to prevent a rapid rise in blood sugar. Why is this important? Because a rapid rise in blood sugar causes an insulin response which, in turn, causes an inflammatory response.

In the case of acne diets, the foods we choose are just as important as those we avoid. We are not talking about a weight loss diet in the popular sense either or one that you stay on for a specific period of time. Rather, its a way of selecting and preparing foods that will not be rapidly converted into sugar (as all foods are) while digested.

Remember: If you want to have clear, healthy skin blood sugar levels need to be carefully regulated.

Almost everyone knows that eating sweets such as candy, cakes and cookies will cause a rise in blood sugar levels. However, there are also a lot of other foods, not considered sweets, that are rapidly converted into sugar as well. In fact, there are many pro-inflammatory foods that appear at first would be good choices. A few examples are: bagels, peas, rice, pasta, muffins, fruit juices, processed cereals – the list goes on.

These simple starches are quickly broken down into sugars in your digestive system. After that they act the same as sweet foods, causing a rapid rise in blood sugar, triggering an insulin response followed by inflammation at the cellular level.

So how do we tell which foods are rapidly converted into sugar? The glycemic index rates foods on an arbitrary scale from zero to one hundred. Water is zero and table sugar is 100. You should try to avoid foods rated above fifty. Proteins and fats generally rate low, while starchy foods and sugars rate higher.

Quantity is also important if we eat too much at one sitting, even if the food is low on the glycemic index, it will cause a rise in blood sugar and increased acne flare-ups.

Many of the anti-inflammatory foods are excellent sources of essential fatty acids (the good fats). Omega 3s produce powerful anti-inflammatory effects through the production of prostaglandins which work to regulate the body’s inflammatory response.

These fatty acids are found in many foods and dietary supplements, the best are: flax seed (ground), walnuts, salmon, soybeans, halibut, shrimp, snapper, tofu, scallops, winter squash.

Fresh fruits and vegetables also possess excellent anti-inflammatory properties. The brightest colored ones have the strongest anti-inflammatory properties.

The bad fats (to avoid) are the polyunsaturated (high in fat) and partly hydrogenated fats and oils. These lead to the production of pro-inflammatory prostaglandins. These are present in most processed foods.

Trans fats should be strictly avoided as they are highly pro-inflammatory. They are commonly found in baked goods, french fries, cookies, chips, crackers and snack foods. Trans fats are not natural, they are man-made. Look for the words ‘partially hydrogenated’ on food packaging.

Water (8 – 10 glasses a day) also exerts an anti-inflammatory effect on our bodies. When combined with the right diet, proper quantities of water produce a rapid reduction of inflammation in the body with visible effects on acne.

Getting enough water can be every bit as important as eating high quality protein, essential fatty acids and low-glycemic, antioxidant-rich carbohydrates.

Here are some other tips to keep in mind when beginning an anti-inflammatory acne diet:

• Eat salmon (especially wild Alaskan) and other cold-water fish, they are an excellent source of protein. Our bodies need good protein sources to repair cells, strengthen the immune system and fight off disease. Salmon also contains high levels of omega-3 essential fatty acids. These promote anti-inflammatory activity and when eaten with other nutritious foods this anti-inflammatory effect can have a profound change on the course of acne.
• Use extra virgin olive oil, it contains a fat called oleic acid which helps the body absorb essential fatty acids more efficiently. It also contains a powerful anti-oxidant, called hydroxytyrosol, that has powerful anti-inflammatory activity.
• Choose brightly colored fruits and vegetables – when you’re making a salad choose the darker green lettuce, like romaine, rather than paler iceberg. Add in garlic, onions, broccoli and dark, leafy greens. Try adding extra virgin olive oil with the juice of a fresh lemon for a dressing. These choices will provide plenty of anti-oxidants as well as anti-inflammatories.
• Use organic eggs from free-range hens from your local health food store. These eggs are higher in omega-3 essential fatty acids.
• Use mixed berries such as blueberries, raspberries and strawberries make a great dessert especially when combined with fresh melon like cantaloupe. Also notice the strong colors of these foods.
• Chicken, turkey, soy products and (occasionally) beef are also good protein choices.
• Substitute tofu or tempeh for chicken or fish.
• Instead of using rice try whole barley or whole oats. They can also be used in any other dish like soups or stir fries where you would normally use rice.
• Chopped nuts and ground flax seed added to a salad or yogurt are great sources of high quality, essential fatty acids.
• Try drinking green tea (hot or iced) – it is known to encourage feelings of well being and also helps in the metabolisation of fat.

General aims of an anti-inflammatory diet:

Include as much fresh food as possible.
Minimize your consumption of processed foods and fast food as much as possible.
Eat an abundance of fruits and vegetables.