Take Your Vitamins and Herbs
Omega-3 Fatty Acids– omega-3’s have been found to lower testosterone levels. By taking EPA and DHA omega-3 supplementation and eating more omega 3’s in the diet, one can help the body to balance testosterone levels and eliminate acne breakouts.
Vitex– hormonal acne, in females, typically manifests along the jawline and chin. If you are experiencing acne in these areas, during your monthly cycle, then Vitex may be a successful treatment. Vitex is an herb, also known as Chasteberry and the “womans herb” that has been used with great success for women’s menstrual symptoms of low progesterone in the luteal phase (the part of the cycle that starts at ovulation and ends the day before your next period) and high estrogen levels. Signs of low progesterone include: depression, crying, despondency, mood swings, hormonal acne, nervousness and anxiety. Signs of high estrogen levels include: pain, tender breasts, heavy periods and bloating.
The Vitex herbs acts upon the pituitary and hypothalamus glands by increasing luteinizing hormone (LH) production and mildly inhibiting the release of follicle stimulating hormone (FSH). This results in a shift in the ratio of estrogen to progesterone, with a rise in progesterone. The ability of the Vitex to increase progesterone levels is an indirect effect. The herb itself is not a hormone. Therefore, it is important to know if your progesterone levels truly are low before taking Vitex as it could stimulate an acne breakout from too high of progesterone levels.
Taking the herb Vitex first thing in the morning between 7-8am is the optimal time as this is when the pituitary and hypothalamus glands are active to regulate female sex hormones. For full results, a three month timeframe is recommended when first starting Vitex. I highly recommend the brand Gaia as it is produced under the highest quality standards.
Eat the Proper Diet
In 1984, the first study was conducted in Finland that showed a diet-hormone connection.
Lower saturated fat consumption– Dr. Esa Hamalainen and her team showed that by switching from a diet high in saturated fat to one with 38% less fat and more inclusive of polyunsaturated fats (nuts, seeds, fish, algae, leafy greens) for six weeks, there was a significant reduction in androstenedione (precursor to testosterone) and testosterone in the blood. Over the years, the results of this study have been reproduced again and again.
Increase fiber consumption– In other studies, in addition to lowering fat consumption, increasing fiber consumption has also been evaluated. What has been found is that a high fiber diet will also decrease blood testosterone, DHT and DHEA. In America, the average daily consumption of fiber is 13 grams. The recommended daily dosage is 25 grams for women and 38 grams for men. As you can see, it may be beneficial for anyone suffering from acne to increase their fiber.
Decrease milk consumption– If you recall from above, DHT is able to bind to the receptors in the oil glands and “turn them on” so as to trigger oil production and acne. The problem with milk, in correlation to acneic skin, is that the hormones have already been converted into DHT by the cow and enter the human system ready to bind to an oil gland and create a breakout. This information was discovered by Dr. William Danby, Dermatologist, who has researching the diet-acne connection since the 1970’s.
Increase alkaline foods and decrease acidic foods– meat based proteins coffee, alcohol, sugar and processed grains, items heavily consumed in the typical America diet, are acid forming in the system. Whereas, fruits, vegetables and whole grains are alkalinizing to the system. Over-acidification is known as acidosis.
The main symptom of acidosis is fatigue. This is universal. Other symptoms include: loss of enthusiasm for life, loss of sex drive, poor sleep quality, depression and tiring quickly both mentally and physically. Advanced stage symptoms of acidosis include: sensitivity to cold, low blood pressure, hypo or hyperthyroid and low blood sugar. These symptoms are caused because the main minerals that are required to nourish the nervous system, such as calcium, magnesium, and potassium, are the very same minerals that the body uses to neutralize acids!
Because stress also causes acidity it is not surprising that studies have shown that alkaline foods neutralize these acids and reduce cortisol level, the stress hormone (which we mention below is present at higher levels in acne patients).
Just by eating more fresh fruits, vegetables and whole grains in replace of meat, sugar and other processed foods you will not believe how amazing you feel in just a few days!
Stress Reduction- yes, it does affect our hormones!
These days, starting from kindergarten, the pressure is on. We all experience it and try our best to reduce it. However, it still wreaks havoc on the best of us on our body and nervous system. Cortisol, the stress hormone, has been found to be increased in individuals with acne. It has also been found that an acid-forming diet of animal meat and processed grains increases cortisol levels. A study conducted in 2003 by The American Journal of Physiology and Renal Physiology showed that by increasing alkaline foods in the diet, such as fresh vegetables and fruit, lowered cortisol levels. See above for more information on an alkaline diet.
In addition to feeling better physically and mentally, lowering cortisol levels also decreases inflammation and can, thereby, be a contributing factor to healing inflammatory acne.