13 Powerful Home Remedies for Acne | home remedy for acne

13 Powerful Home Remedies for Acne | home remedy for acne

Articles Blog


13 Powerful Home Remedies for Acne | home
remedy for acne 0:00:00.000,0:00:04.259
acne is one of the most common skin 0:00:02.129,0:00:07.620
conditions in the world affecting an 0:00:04.259,0:00:08.870
estimated 85% of people at some point in 0:00:07.620,0:00:11.099
their lives 0:00:08.870,0:00:13.590
conventional acne treatments can be 0:00:11.099,0:00:15.990
expensive and often have undesirable 0:00:13.590,0:00:19.410
side effects like dryness redness and 0:00:15.990,0:00:21.810
irritation this has prompted many people 0:00:19.410,0:00:24.630
to look into how to cure acne naturally 0:00:21.810,0:00:27.180
at home the Internet is filled with 0:00:24.630,0:00:30.810
suggestions but do natural treatments 0:00:27.180,0:00:32.969
actually work this article explores 13 0:00:30.810,0:00:37.680
home remedies for acne that are backed 0:00:32.969,0:00:39.840
by science what causes acne acne starts 0:00:37.680,0:00:43.440
when the pores in your skin get clogged 0:00:39.840,0:00:45.899
with oil and dead skin cells each pore 0:00:43.440,0:00:48.829
is connected to a sebaceous gland which 0:00:45.899,0:00:51.780
produces an oily substance called sebum 0:00:48.829,0:00:53.850
extra sebum can plug up pores causing 0:00:51.780,0:00:57.690
the growth of a bacteria known as 0:00:53.850,0:01:00.629
Propionibacterium acnes or P acnes your 0:00:57.690,0:01:04.110
white blood cells attack P acnes leading 0:01:00.629,0:01:06.450
to skin inflammation and acne some cases 0:01:04.110,0:01:08.549
of acne are more severe than others but 0:01:06.450,0:01:11.850
common symptoms include whiteheads 0:01:08.549,0:01:14.040
blackheads and pimples many factors 0:01:11.850,0:01:17.070
contribute to the development of acne 0:01:14.040,0:01:20.850
including genetics diet stress hormone 0:01:17.070,0:01:23.070
changes and infections below are 13 home 0:01:20.850,0:01:27.150
remedies for acne that you might want to 0:01:23.070,0:01:29.220
try 1 apply apple cider vinegar apple 0:01:27.150,0:01:32.130
cider vinegar is made by fermenting 0:01:29.220,0:01:35.430
apple cider or the unfiltered juice from 0:01:32.130,0:01:37.409
pressed apples like other vinegars it is 0:01:35.430,0:01:40.350
known for its ability to fight many 0:01:37.409,0:01:43.439
types of bacteria and viruses one two 0:01:40.350,0:01:46.320
three trusted source apple cider vinegar 0:01:43.439,0:01:49.079
contains several organic acids that have 0:01:46.320,0:01:52.649
been shown to kill P acnes four trusted 0:01:49.079,0:01:55.290
source five trusted source in particular 0:01:52.649,0:01:57.600
succinic acid has been shown to suppress 0:01:55.290,0:02:00.149
inflammation caused by P acnes 0:01:57.600,0:02:03.600
which may prevent scarring six trusted 0:02:00.149,0:02:05.670
source also lactic acid has been shown 0:02:03.600,0:02:08.899
to improve the appearance of acne scars 0:02:05.670,0:02:12.230
seven trusted source a trusted source 0:02:08.899,0:02:14.810
what’s more apple cider vinegar may 0:02:12.230,0:02:18.379
dry up the excess oil that causes acne 0:02:14.810,0:02:20.930
in the first place how to use it mix one 0:02:18.379,0:02:24.040
part apple cider vinegar and three parts 0:02:20.930,0:02:27.080
water use more water for sensitive skin 0:02:24.040,0:02:30.650
after cleansing gently apply the mixture 0:02:27.080,0:02:33.230
to the skin using a cotton ball let sit 0:02:30.650,0:02:34.580
for five to 20 seconds rinse with water 0:02:33.230,0:02:37.940
and pat dry 0:02:34.580,0:02:41.060
repeat this process one to two times per 0:02:37.940,0:02:43.129
day as needed it is important to note 0:02:41.060,0:02:45.590
that applying apple cider vinegar to 0:02:43.129,0:02:48.019
your skin can cause burns and irritation 0:02:45.590,0:02:51.769
so it should always be used in small 0:02:48.019,0:02:53.840
amounts and diluted with water to take a 0:02:51.769,0:02:55.609
zinc supplement zinc is an essential 0:02:53.840,0:02:58.129
nutrient that’s important for cell 0:02:55.609,0:03:01.190
growth hormone production metabolism and 0:02:58.129,0:03:04.030
immune function it is also one of the 0:03:01.190,0:03:06.560
most studied natural treatments for acne 0:03:04.030,0:03:08.930
research shows that people with acne 0:03:06.560,0:03:11.450
tend to have lower levels of zinc in 0:03:08.930,0:03:14.329
their blood than those with clear skin 9 0:03:11.450,0:03:16.849
trusted source several studies have 0:03:14.329,0:03:19.790
shown that taking zinc orally helps 0:03:16.849,0:03:22.579
reduce acne in one study 0:03:19.790,0:03:25.819
48 acne patients were given oral zinc 0:03:22.579,0:03:28.669
supplements three times per day after 0:03:25.819,0:03:31.900
eight weeks 38 patients experienced an 0:03:28.669,0:03:35.239
80 to 100 percent reduction in acne 10 0:03:31.900,0:03:37.579
the optimal dosage of zinc for acne has 0:03:35.239,0:03:39.680
not been established but several studies 0:03:37.579,0:03:41.630
have shown a significant reduction of 0:03:39.680,0:03:44.060
acne using thirty to forty five 0:03:41.630,0:03:46.639
milligrams of elemental zinc per day 0:03:44.060,0:03:50.450
eleven trusted source twelve trusted 0:03:46.639,0:03:52.489
source 13 elemental zinc refers to the 0:03:50.450,0:03:56.180
amount of zinc that’s present in the 0:03:52.489,0:03:58.579
compound zinc is available in many forms 0:03:56.180,0:04:02.150
and each one contains a different amount 0:03:58.579,0:04:04.519
of elemental zinc zinc oxide contains 0:04:02.150,0:04:05.450
the highest amount of elemental zinc at 0:04:04.519,0:04:08.419
80% 0:04:05.450,0:04:11.030
the recommended safe upper limit of zinc 0:04:08.419,0:04:13.069
is 40 milligrams per day so it is 0:04:11.030,0:04:15.290
probably best to not exceed that amount 0:04:13.069,0:04:18.620
unless under the supervision of a 0:04:15.290,0:04:21.169
medical doctor taking too much zinc may 0:04:18.620,0:04:24.080
cause adverse effects including stomach 0:04:21.169,0:04:25.550
pain and gut irritation it is also 0:04:24.080,0:04:27.770
important to note 0:04:25.550,0:04:30.440
applying zinc to the skin has not been 0:04:27.770,0:04:32.990
shown to be effective this may be 0:04:30.440,0:04:36.379
because zinc is not effectively absorbed 0:04:32.990,0:04:38.360
through the skin 3 make a honey and 0:04:36.379,0:04:41.449
cinnamon mask both honey and cinnamon 0:04:38.360,0:04:45.229
are excellent sources of antioxidants 14 0:04:41.449,0:04:48.620
15 16 trusted source 17 trusted source 0:04:45.229,0:04:50.930
18 trusted source studies have found 0:04:48.620,0:04:53.090
applying antioxidants to the skin is 0:04:50.930,0:04:56.389
more effective at reducing acne than 0:04:53.090,0:04:57.699
benzoyl peroxide and retinol 19 20 0:04:56.389,0:05:01.340
trusted source 0:04:57.699,0:05:03.550
21:22 these are two common acne 0:05:01.340,0:05:06.289
medications for the skin that have 0:05:03.550,0:05:08.889
antibacterial properties the 0:05:06.289,0:05:11.990
antioxidants studied were vitamin b3 0:05:08.889,0:05:15.590
linoleic Omega 6 fatty acid and sodium 0:05:11.990,0:05:19.099
ascorbate si P which is a vitamin C 0:05:15.590,0:05:21.259
derivative these specific antioxidants 0:05:19.099,0:05:22.900
are not found in honey or cinnamon but 0:05:21.259,0:05:25.389
there is a possibility that other 0:05:22.900,0:05:28.490
antioxidants may have a similar effect 0:05:25.389,0:05:30.289
honey and cinnamon also have the ability 0:05:28.490,0:05:32.419
to fight bacteria and reduce 0:05:30.289,0:05:35.900
inflammation which are two factors that 0:05:32.419,0:05:39.680
trigger acne 23 trusted source 24 0:05:35.900,0:05:42.349
trusted source 25 trusted source while 0:05:39.680,0:05:44.630
the anti-inflammatory antioxidant and 0:05:42.349,0:05:47.569
antibacterial properties of honey and 0:05:44.630,0:05:49.940
cinnamon may benefit acne prone skin no 0:05:47.569,0:05:52.729
studies exist on their ability to treat 0:05:49.940,0:05:55.639
acne how to make a honey and cinnamon 0:05:52.729,0:05:57.919
mask mix two tablespoons honey and one 0:05:55.639,0:06:01.069
teaspoon cinnamon together to form a 0:05:57.919,0:06:03.409
paste after cleansing applied the mask 0:06:01.069,0:06:06.919
to your face and leave it on for 10 to 0:06:03.409,0:06:10.789
15 minutes rinse the mask off completely 0:06:06.919,0:06:13.430
and pat your face dry for spot treat 0:06:10.789,0:06:15.770
with tea tree oil tea tree oil as an 0:06:13.430,0:06:18.409
essential oil that is extracted from the 0:06:15.770,0:06:21.469
leaves of Melaleuca alternifolia a small 0:06:18.409,0:06:23.509
tree native to Australia it is well 0:06:21.469,0:06:27.710
known for its ability to fight bacteria 0:06:23.509,0:06:30.110
and reduce skin inflammation 26 what’s 0:06:27.710,0:06:33.169
more several studies show that applying 0:06:30.110,0:06:36.800
5% tea tree oil to the skin effectively 0:06:33.169,0:06:38.300
reduces acne 27 trusted source 28 0:06:36.800,0:06:42.620
trusted source 0:06:38.300,0:06:45.380
when compared to 5% benzoyl peroxide 5% 0:06:42.620,0:06:47.750
tea tree oil did not act as quickly but 0:06:45.380,0:06:51.500
it did significantly improve acne after 0:06:47.750,0:06:54.110
3 months of use 29 trusted source it 0:06:51.500,0:06:56.330
also resulted in fewer adverse effects 0:06:54.110,0:06:59.900
like dryness irritation and burning 0:06:56.330,0:07:02.870
compared to benzoyl peroxide tea tree 0:06:59.900,0:07:05.780
oil is very potent so always diluted 0:07:02.870,0:07:09.020
before applying it to your skin how to 0:07:05.780,0:07:12.380
use it mix one part tea tree oil with 9 0:07:09.020,0:07:15.040
parts water dip a cotton swab into the 0:07:12.380,0:07:18.040
mixture and apply it to affected areas 0:07:15.040,0:07:21.680
apply moisturizer if desired 0:07:18.040,0:07:25.820
repeat this process 1 to 2 times per day 0:07:21.680,0:07:27.980
as needed 5 apply green tea to your skin 0:07:25.820,0:07:30.830
green tea is very high in antioxidants 0:07:27.980,0:07:33.560
and drinking it can promote good health 0:07:30.830,0:07:35.810
there aren’t any studies exploring the 0:07:33.560,0:07:37.880
benefits of drinking green tea when it 0:07:35.810,0:07:41.330
comes to acne but applying it directly 0:07:37.880,0:07:43.520
to the skin has been shown to help this 0:07:41.330,0:07:45.650
is likely because the flavonoids and 0:07:43.520,0:07:47.630
tannins in green tea are known to help 0:07:45.650,0:07:50.810
fight bacteria and reduce inflammation 0:07:47.630,0:07:54.740
which are two main causes of acne 30 0:07:50.810,0:07:58.850
trusted source 31:32 the major 0:07:54.740,0:08:03.980
antioxidant in green tea EP iga llo CA 0:07:58.850,0:08:05.810
te CH i n3 gallon EGCG has been shown to 0:08:03.980,0:08:08.060
reduce sebum production fight 0:08:05.810,0:08:10.460
inflammation and inhibit the growth of P 0:08:08.060,0:08:14.480
acnes in individuals with acne prone 0:08:10.460,0:08:17.390
skin 33 trusted source multiple studies 0:08:14.480,0:08:19.670
have shown that applying a 2 to 3% green 0:08:17.390,0:08:22.100
tea extract to the skin significantly 0:08:19.670,0:08:25.460
reduces sebum production and pimples in 0:08:22.100,0:08:29.360
those with acne 34 trusted source 35 0:08:25.460,0:08:31.490
trusted source 36 trusted source you can 0:08:29.360,0:08:34.130
buy creams and lotions that contain 0:08:31.490,0:08:37.370
green tea but it is just as easy to make 0:08:34.130,0:08:40.130
your own mixture at home how to use it 0:08:37.370,0:08:44.600
steep green tea in boiling water for 3 0:08:40.130,0:08:47.330
to 4 minutes allow tea to cool using a 0:08:44.600,0:08:50.720
cotton ball apply tea to skin or pour 0:08:47.330,0:08:53.650
into a spray bottle to spritz on allow 0:08:50.720,0:08:56.450
to dry then rinse with water and pat dry 0:08:53.650,0:08:59.360
you can also add the remaining tea 0:08:56.450,0:09:01.400
leaves to honey and make a mask even 0:08:59.360,0:09:03.950
though there isn’t any evidence that 0:09:01.400,0:09:05.780
drinking green tea can fight acne some 0:09:03.950,0:09:09.230
research suggests it may still be 0:09:05.780,0:09:11.660
beneficial for example drinking green 0:09:09.230,0:09:13.880
tea has been shown to lower blood sugar 0:09:11.660,0:09:15.260
and insulin levels which are factors 0:09:13.880,0:09:20.660
that can contribute to the development 0:09:15.260,0:09:23.150
of acne 37 trusted source 6 apply witch 0:09:20.660,0:09:25.190
hazel witch hazel is extracted from the 0:09:23.150,0:09:27.790
bark and leaves of the North American 0:09:25.190,0:09:30.920
witch hazel shrub hamamelis virginiana 0:09:27.790,0:09:33.130
it contains tannins which have strong 0:09:30.920,0:09:37.130
antibacterial and anti-inflammatory 0:09:33.130,0:09:40.100
properties 38 trusted source 39 trusted 0:09:37.130,0:09:42.800
source that’s why it’s used to treat a 0:09:40.100,0:09:45.680
broad range of skin conditions including 0:09:42.800,0:09:48.850
dandruff eczema varicose veins burns 0:09:45.680,0:09:51.230
bruises insect bites and acne 0:09:48.850,0:09:53.570
unfortunately there aren’t any studies 0:09:51.230,0:09:56.690
on the ability of witch hazel to treat 0:09:53.570,0:09:58.940
acne specifically however there are 0:09:56.690,0:10:01.370
several studies that show applying witch 0:09:58.940,0:10:03.410
hazel to the skin can fight bacteria 0:10:01.370,0:10:05.300
reduce inflammation and help with 0:10:03.410,0:10:09.170
healing 40 trusted source 0:10:05.300,0:10:12.650
41 trusted source 42 trusted source 43 0:10:09.170,0:10:15.440
trusted source how to use it combine 1 0:10:12.650,0:10:18.740
tablespoon witch hazel bark and 1 cup 0:10:15.440,0:10:21.230
water in a small saucepan soak witch 0:10:18.740,0:10:23.470
hazel for 30 minutes and then bring the 0:10:21.230,0:10:26.510
mixture to a boil on the stove 0:10:23.470,0:10:29.510
reduce to a simmer and cook covered for 0:10:26.510,0:10:31.790
10 minutes remove the mixture from the 0:10:29.510,0:10:34.940
heat and let sit for an additional 10 0:10:31.790,0:10:36.130
minutes strain and store the liquid in a 0:10:34.940,0:10:39.260
sealed container 0:10:36.130,0:10:42.640
apply to clean skin using a cotton ball 0:10:39.260,0:10:45.380
1 to 2 times per day or as desired 0:10:42.640,0:10:47.570
nevertheless it is important to note 0:10:45.380,0:10:49.820
that commercially prepared versions may 0:10:47.570,0:10:53.200
not contain tannins as they are often 0:10:49.820,0:10:55.840
lost in the distillation process 7 0:10:53.200,0:10:57.850
moisturize with aloe vera aloe 0:10:55.840,0:11:01.540
véra as a tropical plant whose leaves 0:10:57.850,0:11:04.120
produce a clear gel the gel is often 0:11:01.540,0:11:06.790
added to lotions creams ointments and 0:11:04.120,0:11:09.700
soaps it’s commonly used to treat 0:11:06.790,0:11:13.180
abrasions rashes burns and other skin 0:11:09.700,0:11:15.730
conditions when applied to the skin aloe 0:11:13.180,0:11:18.760
vera gel can help heal wounds treat 0:11:15.730,0:11:19.320
burns and fight inflammation 44 trusted 0:11:18.760,0:11:22.960
source 0:11:19.320,0:11:24.730
aloe vera also contains salicylic acid 0:11:22.960,0:11:28.110
and sulfur which are both used 0:11:24.730,0:11:30.850
extensively in the treatment of acne 45 0:11:28.110,0:11:33.490
several studies have shown that applying 0:11:30.850,0:11:37.090
salicylic acid to the skin significantly 0:11:33.490,0:11:40.180
reduces acne 46 trusted source 47 0:11:37.090,0:11:42.900
trusted source 48 trusted source 49 0:11:40.180,0:11:45.670
trusted source 50 trusted source 0:11:42.900,0:11:47.980
similarly applying sulfur has been 0:11:45.670,0:11:51.420
proven to be an effective acne treatment 0:11:47.980,0:11:54.550
51 trusted source 52 trusted source 0:11:51.420,0:11:57.250
while research shows great promise the 0:11:54.550,0:12:00.640
anti acne benefits of aloe vera itself 0:11:57.250,0:12:02.950
require further scientific evidence how 0:12:00.640,0:12:06.070
to use it scrape the gel from the aloe 0:12:02.950,0:12:09.060
plant out with a spoon apply gel 0:12:06.070,0:12:12.490
directly to clean skin as a moisturizer 0:12:09.060,0:12:13.330
repeat one to two times per day or as 0:12:12.490,0:12:16.600
desired 0:12:13.330,0:12:18.880
you can also buy aloe vera gel from the 0:12:16.600,0:12:22.360
store but make sure it is pure aloe 0:12:18.880,0:12:25.450
without any added ingredients 8 take a 0:12:22.360,0:12:27.790
fish oil supplement omega-3 fatty acids 0:12:25.450,0:12:30.940
are incredibly healthy fats that offer a 0:12:27.790,0:12:33.040
multitude of health benefits you must 0:12:30.940,0:12:35.290
get these fats from your diet but 0:12:33.040,0:12:37.780
research shows that most people who eat 0:12:35.290,0:12:41.410
a standard Western diet don’t get enough 0:12:37.780,0:12:44.230
of them 53 trusted source fish oils 0:12:41.410,0:12:47.410
contain two main types of omega-3 fatty 0:12:44.230,0:12:52.240
acids eicosapentaenoic acid EPA and 0:12:47.410,0:12:54.520
docosahexaenoic acid DHA EPA benefits 0:12:52.240,0:12:56.800
the skin in several ways including 0:12:54.520,0:12:58.810
managing oil production maintaining 0:12:56.800,0:13:03.550
adequate hydration and preventing acne 0:12:58.810,0:13:06.400
54 trusted source 55 trusted source high 0:13:03.550,0:13:08.650
levels of epa and DHA have 0:13:06.400,0:13:11.950
shown to decrease inflammatory factors 0:13:08.650,0:13:13.060
which may reduce the risk of acne 56 0:13:11.950,0:13:16.960
trusted source 0:13:13.060,0:13:19.240
in one study 45 individuals with acne 0:13:16.960,0:13:21.990
were given omega-3 fatty acid 0:13:19.240,0:13:25.900
supplements containing both epa and DHA 0:13:21.990,0:13:29.830
daily after 10 weeks acne decreased 0:13:25.900,0:13:32.290
significantly 57 trusted source there is 0:13:29.830,0:13:35.140
no specific recommended daily intake of 0:13:32.290,0:13:37.510
omega-3 fatty acids but most health 0:13:35.140,0:13:40.450
organizations recommend healthy adults 0:13:37.510,0:13:44.470
consume a minimum of 250 to 500 0:13:40.450,0:13:48.340
milligrams of combined epa and DHA daily 0:13:44.470,0:13:51.700
you can also get omega-3 fatty acids by 0:13:48.340,0:13:55.500
eating salmon sardines anchovies walnuts 0:13:51.700,0:13:58.600
chia seeds and ground flax seeds 9 0:13:55.500,0:14:00.550
exfoliate regularly exfoliation as the 0:13:58.600,0:14:03.910
process of removing the top layer of 0:14:00.550,0:14:06.400
dead skin cells it can be achieved 0:14:03.910,0:14:08.970
mechanically by using a brush or scrub 0:14:06.400,0:14:11.020
to physically remove the cells 0:14:08.970,0:14:13.420
alternatively it can be removed 0:14:11.020,0:14:16.690
chemically by applying an acid that 0:14:13.420,0:14:19.150
dissolves them exfoliation is believed 0:14:16.690,0:14:22.300
to improve acne by removing the skin 0:14:19.150,0:14:24.610
cells that clog up pores it is also 0:14:22.300,0:14:26.830
believed to make acne treatments for the 0:14:24.610,0:14:29.230
skin more effective by allowing them to 0:14:26.830,0:14:31.410
penetrate deeper once the topmost layer 0:14:29.230,0:14:33.490
of skin is removed 0:14:31.410,0:14:35.770
unfortunately the research on 0:14:33.490,0:14:39.150
exfoliation and its ability to treat 0:14:35.770,0:14:41.230
acne as limited some studies show that 0:14:39.150,0:14:43.540
microdermabrasion which is a method of 0:14:41.230,0:14:45.940
exfoliation can improve the skin’s 0:14:43.540,0:14:49.510
appearance including some cases of acne 0:14:45.940,0:14:53.620
scarring 58 trusted source 59 trusted 0:14:49.510,0:14:56.170
source in one small study 25 patients 0:14:53.620,0:14:59.340
with acne received 8 microdermabrasion 0:14:56.170,0:15:01.660
treatments at weekly intervals based on 0:14:59.340,0:15:06.280
before-and-after photos this helped 0:15:01.660,0:15:08.230
improve acne 60 trusted source 96% of 0:15:06.280,0:15:09.850
the participants were pleased with the 0:15:08.230,0:15:12.580
results and would recommend the 0:15:09.850,0:15:15.040
procedure to others yet while these 0:15:12.580,0:15:18.120
results indicate that exfoliation may 0:15:15.040,0:15:20.730
improve acne more research as needed 0:15:18.120,0:15:23.069
there are a wide variety of exfoliation 0:15:20.730,0:15:25.949
products available in stores and online 0:15:23.069,0:15:29.160
but it’s just as easy to make a scrub at 0:15:25.949,0:15:31.800
home using sugar or salt how to make a 0:15:29.160,0:15:35.459
scrub at home mix equal parts sugar or 0:15:31.800,0:15:38.730
salt and coconut oil scrub skin with 0:15:35.459,0:15:42.120
mixture and rinse well exfoliate as 0:15:38.730,0:15:45.059
often as desired up to once daily 10 0:15:42.120,0:15:47.490
follow a low glycemic load diet the 0:15:45.059,0:15:50.519
relationship between diet and acne has 0:15:47.490,0:15:53.309
been debated for years recent evidence 0:15:50.519,0:15:55.559
suggests that dietary factors such as 0:15:53.309,0:15:58.800
insulin and glycemic index may be 0:15:55.559,0:16:03.029
associated with acne 61 trusted source 0:15:58.800,0:16:05.629
of foods glycemic index GI is a measure 0:16:03.029,0:16:09.149
of how quickly it raises blood sugar 0:16:05.629,0:16:11.040
eating high GI foods causes a spike in 0:16:09.149,0:16:14.670
insulin which is thought to increase 0:16:11.040,0:16:16.980
sebum production because of this high GI 0:16:14.670,0:16:19.050
foods are believed to have a direct 0:16:16.980,0:16:22.740
effect on the development and severity 0:16:19.050,0:16:25.170
of acne foods with a high glycemic index 0:16:22.740,0:16:28.769
include white bread sugary soft drinks 0:16:25.170,0:16:31.019
cakes donuts pastries candies sugary 0:16:28.769,0:16:34.529
breakfast cereals and other processed 0:16:31.019,0:16:37.379
foods foods with a low glycemic index 0:16:34.529,0:16:39.929
include fruits vegetables legumes nuts 0:16:37.379,0:16:44.069
and whole or minimally processed grains 0:16:39.929,0:16:47.699
in one study 43 people followed either a 0:16:44.069,0:16:50.730
high or low glycemic diet after 12 weeks 0:16:47.699,0:16:52.949
the individuals consuming a low glycemic 0:16:50.730,0:16:54.929
diet had a significant improvement in 0:16:52.949,0:16:57.360
both acne and insulin sensitivity 0:16:54.929,0:17:01.350
compared to those eating carb dense 0:16:57.360,0:17:04.110
foods 62 trusted source another study 0:17:01.350,0:17:06.569
with 31 participants yielded similar 0:17:04.110,0:17:09.569
results 63 trusted source 0:17:06.569,0:17:11.610
these small studies suggest that a low 0:17:09.569,0:17:14.399
glycemic diet may be helpful for 0:17:11.610,0:17:18.120
individuals with acne prone skin but 0:17:14.399,0:17:20.490
further research is needed 11 cut back 0:17:18.120,0:17:22.909
on dairy the relationship between dairy 0:17:20.490,0:17:25.350
and acne is highly controversial 0:17:22.909,0:17:27.929
drinking milk and consuming dairy 0:17:25.350,0:17:30.179
products exposes you to hormones which 0:17:27.929,0:17:33.629
may cause hormonal changes in Lee 0:17:30.179,0:17:35.580
to acne sixty-four trusted source to 0:17:33.629,0:17:37.409
large studies reported that higher 0:17:35.580,0:17:40.799
levels of milk consumption were 0:17:37.409,0:17:44.610
associated with acne 65 trusted source 0:17:40.799,0:17:46.919
66 trusted source however participants 0:17:44.610,0:17:49.320
self-reported the data in both of these 0:17:46.919,0:17:52.049
studies so more research needs to be 0:17:49.320,0:17:55.499
done in order to establish a true causal 0:17:52.049,0:17:57.539
relationship 12 reduced stress the 0:17:55.499,0:17:59.909
hormones released during periods of 0:17:57.539,0:18:02.869
stress may increase sebum production and 0:17:59.909,0:18:07.830
skin inflammation making acne worse 0:18:02.869,0:18:09.960
67-68 trusted source 69 in fact multiple 0:18:07.830,0:18:12.869
studies have linked stress to an 0:18:09.960,0:18:13.379
increase in acne severity 70 trusted 0:18:12.869,0:18:17.279
source 0:18:13.379,0:18:20.220
71 trusted source what’s more stress can 0:18:17.279,0:18:23.429
slow wound healing by up to 40% which 0:18:20.220,0:18:26.730
may slow the repair of acne lesions 72 0:18:23.429,0:18:28.559
trusted source certain relaxation and 0:18:26.730,0:18:31.080
stress reduction treatments have been 0:18:28.559,0:18:32.399
shown to improve acne but more research 0:18:31.080,0:18:36.360
needs to be done 0:18:32.399,0:18:38.460
73 trusted source ways to reduce stress 0:18:36.360,0:18:41.159
get more sleep engage in physical 0:18:38.460,0:18:44.960
activity practice yoga meditate take 0:18:41.159,0:18:47.490
deep breaths 13 exercise regularly 0:18:44.960,0:18:50.399
exercise promotes healthy blood 0:18:47.490,0:18:53.309
circulation the increase in blood flow 0:18:50.399,0:18:56.789
helps nourish the skin cells which may 0:18:53.309,0:19:00.119
help prevent and heal acne exercise also 0:18:56.789,0:19:04.350
plays a role in hormone regulation 74 0:19:00.119,0:19:06.600
trusted source 75 trusted source several 0:19:04.350,0:19:08.879
studies have shown that exercise can 0:19:06.600,0:19:10.860
decrease stress and anxiety both of 0:19:08.879,0:19:13.769
which are factors that can contribute to 0:19:10.860,0:19:17.369
the development of acne 76 trusted 0:19:13.769,0:19:20.190
source 77 trusted source 78 trusted 0:19:17.369,0:19:22.950
source it’s recommended that healthy 0:19:20.190,0:19:24.350
adults exercise for 30 minutes three to 0:19:22.950,0:19:27.629
five times per week 0:19:24.350,0:19:29.020
this can include walking hiking running 0:19:27.629,0:19:32.089
and lifting weights 0:19:29.020,0:19:32.089
[Music]

Leave a Reply

Your email address will not be published. Required fields are marked *