My Tips For Avoiding Acne
Is there magic involved in learning how to prevent pimples? No, mostly common sense but there’s some secret sauce involved which I’m happy to share with my friends.
For example, if you want to stop breakouts you already know that you have to avoid touching your face too much and to never pop the pimples (you risk acne scars and pimple marks).
And most everyone knows that they need to wash their face regularly and reduce the amount of harsh soaps and chemicals (preservatives) that they put on their face via cleansers, noncomedogenic makeup or moisturizers.
But did you know that there are actually other steps you can take to naturally prevent acne breakouts and even reduce the likelihood of a rebel zit. The following 5 tips will teach you how to avoid pimples as much as possible.
There is a caveat here and I hope that you take it to heart; I love you and want you to be informed.
Despite the hope that tips like mine offer, in terms of getting rid of acne or clearing it up, the bottom line is that there’s no magic. You cannot prevent pimples in one day. Just like with losing weight, it takes time and effort on your part.
However, the reward, the payoff, is a reduction in acne breakouts and in a lot of cases a lifestyle change can literally prevent pimples from crossing your face’s path again.
Note: If you want to reduce pimple swelling and redness for overnight relief (say a date or big event) there’s a cool little trick that I use, and I share it in my free newsletter so if you haven’t already, subscribe to it by clicking on the button at the top of the page.
Here’s a summary of my 5 tips on how to prevent pimples naturally from home:
- Wash your pillowcases every two days (or every day).
- Wash your face twice a day, correctly.
- Fight inflammation because it’s enemy number 1 for acne sufferers.
- Manage your diet and nutritional intake… it’s everything. I recommend a keto diet.
- Take probiotics and eat for digestive support.
If you want to avoid pimples then these are the things which you really should make a part of your lifestyle. And really, everyone would benefit from following these 5 tips.
So let’s dig in and let me share with you my secrets to acne-free and clearer skin, and get you on a course to reclaiming your smooth, clear skin.
5 Proven Tips To Prevent Acne
Tip 1 – Wash Pillowcases Every Two Days
Cleanliness is next to godliness… we’ve all heard it. But did you know that a lot of people go weeks between pillowcase and sheet washings?
Ewww, I know, but it’s true.
Why ewww? Not because I’m some dainty little snowflake afraid of a tiny germ or smell. But because of what I know about cleanliness and small creepy things and how it effects those of us concerned with acne.
For example, Lysol (the disinfectant maker) reports that most of us come in to contact with 2.5 million new germs every single day.
Studies have shown that not washing your bedding could ultimately help spread the flu or cause a relapse, it can lead to pink eye, rosacea and acne, and can help the bad acne bacteria (P. acnes) colonize on your face.
Can I get another ewww? There’s a reason why washing your pillowcase and sheets is important.
One last point to bring the nastiness of it all home.
Researchers have found that up to 1/3 of your pillows weight may be the result of “bugs, dead skin, mites and their feces”. You should wash your pillow as well and do it at least every 3 months and in hot water of at least 140f/60c to kill the nasties.
In a recent poll it was found that 1 in 20 people only wash their sheets once every four weeks. Some people (one-third of us) only wash their bedding every 14 days.
One microbiologist, Laura Bowater, says that you should wash your sheets and pillowcases at minimum once a week in hot water of at least 140f/60c to kill off all bacteria.
I recommend that you wash and change your pillowcase every two days, or every single night if you really care or are in a serious pimple fight. Or if you just want to prevent future acne outbreaks.
Pillowcases are inexpensive, so having extras to change out is not an issue. And anyone concerned about preventing pimples will gladly pay a few bucks for extra pillowcases.
Plus, I guarantee you that you’ll sleep better with the smell of clean kissing your nose every night.
There is no reason to put your freshly washed face back onto last nights (or last weeks or last months) oil and bacteria.
When you let bacteria and oils back onto your face, you force your body to fight off those bacteria rather than spending its time fighting off and killing the nasty acne bacteria (P. acnes) already on your face.
You also risk further inflammation, another stepping stone to nasty zits, because new bacteria can enter already inflamed and possibly open lesions (pimples).
I’ve been asked so many times how to reduce acne overnight and while there isn’t any overnight cures, this one will yield results fast. Because in a lot of those cases these people are putting their clean, fresh face right back into the middle of a nasty oil, bacteria and dirt fight.
So please, if you only follow one of the acne prevention tips, let it be this one.
Tip 2 – Wash Your Face Twice A Day
It’s common sense, I know. But you would be surprised at how many acne sufferers don’t wash their faces regularly, or correctly.
Want to know how to prevent pimples for teenagers? Get them to wash their face. I think the same is true for many men. LOL Sorry guys, but it’s true.
This seems to be one of the biggest problems teenagers have is remembering to wash their faces (or being motivated to do it), or doing it right.
Yes, there’s a wrong way to wash your face. LOL And if you want to stop the onslaught of zits you must wash your face regularly.
First let’s take a look at why this is an important step in preventing pimples. You already know that we all have acne bacteria (P. acnes) on our skin.
You probably also know how pimples form and how they develop through the stages. Here’s a graphic to refresh you.
Now think about blackheads you’ve squeezed out or zits that you’ve popped. Both of those types of pimples have potential open pathways for bacteria to enter into your skin and cause an infection, or at the very least increase inflammation, the last thing you need.
So washing your face helps to wash away bacteria and of course old oils and dirt that can further lead to clogged pores.
But you can do more harm than good if you’re not careful when washing your face.
First, use only warm water and never hot water, which can damage your skin and capillaries. Next, don’t use those harsh chemical-based face washes because 1) they can cause damage to your skin on a cellular level and 2) they can inhibit the normal functioning of your good bacteria, which you need to fight off the bad ones.
I use and recommend a gentle, all-natural face wash that includes tea tree oil; there are dozens and dozens of recipes and variations that you can use and try. Since we all have different allergies and sensitivities you need to experiment until you find the magic tea tree oil face wash recipe for you.
You can also use something all-natural and soothing like jojoba oil for removing eye makeup, and it works surprisingly well even for oily skin types.
If you want to go the extra mile for a clean face you can lay a warm, clean wash cloth on your face for 2 – 3 minutes to let it gently open the pores for better cleaning.
I really like to use organic oat flour, finely ground, mixed with water and a little tea tree oil and honey.
To make an Oat Flour Face Wash:
- Add 1 Tablespoon organic Oat Flour
- Add 1 teaspoon of distilled water and mix, adding more water as necessary to create a mushy mixture that isn’t quite a paste.
- Mix in a few drops of Tea Tree oil (and/or also add Honey and Rosemary essential oil if you want to).
- Feel free to adjust this mixture to suit your preference.
You can use filtered water but try to avoid the heavily chlorinated city waters for your face. Add more flour or water as needed; we all have our preferences and you can’t mess this up.
You will just gently rub the mixture onto your face with your fingertips, working around your forehead, eyes and also the neck area.
The Tea Tree oil, Honey and Rosemary have amazing healing and skin-supportive functions so can be used together or alone. The Honey and Tea Tree oil act as a mild moisturizer and also offer anti-bacterial power to help in the pimple fight.
The Oat flour contains saponins which act as a cleansing agent, and it’s also a great antioxidant.
By using this type face wash you’re doing your face a huge favor, you’re helping our environment by using all-natural and sustainable resources, and you’re saving money at the same time. It’s an amazing pimple prevention trick.
Try it and let me know what you think.
Tip 3 – Fight Inflammation Vigorously
What in the world is inflammation and why should I care? What does inflammation have to do with pimples and acne?
Our body is an amazingly strong and resilient fortress and will attack anything that seems out-of-place or like it doesn’t belong, things like microbes, chemicals, or even plant pollen.
This battle ground and the process are called inflammation and it goes on every single moment of every day for your entire life, albeit usually at such small degrees that you’re never even aware of it… until something goes wrong.
Also, while this fighting is a necessary protection for our bodies, sometimes we have inflammation even when there isn’t a reason for it and this is what we know as chronic inflammation.
Some things have been shown to make inflammation worse, such as a lack of sleep, stress or anxiety, lack of exercise or even obesity.
So in addition to your diet, be certain that you’re eliminating as many inflammation contributing factors as possible.
But back to our focus here, acne formation and how to prevent it.
Inflammation within the sebaceous gland is the first domino in the acne formation process. In an article titled “The Role of Inflammation in the Pathology of Acne”, the The Journal of Clinical and Aesthetic Dermatology describes the relationship between inflammation and acne like this:
“Evidence has emerged supporting a role for inflammation at all stages of acne lesion development, perhaps subclinically even before comedo formation.”
That is to say that inflammation precedes the development of acne, and may be present even before the hair follicle becomes clogged.
They also write that acne vulgaris is a primary inflammatory disease. Because of this emerging information I consider inflammation to be enemy number one for acne sufferers, and really everyone.
If you want to know how to prevent pimples then you have to focus on reducing inflammation. Period.
Many serious and chronic illnesses and diseases can be attributed to inflammation. In fact you would be surprised at just how many things are directly tied to inflammation alone.
Dr. David M. Marquis writes “Have you or a loved one dealt with pain, obesity, ADD/ADHD, peripheral neuropathy, diabetes, heart disease, stroke, migraines, thyroid issues, dental issues, or cancer? If you answered yes to any of these disorders you are dealing with inflammation.”
So you see, we need to be taking this serious and for a lot of reasons beyond battling our acne.
So how do we do this, you ask? It’s not as difficult as you think, but it does require commitment.
Familiarize yourself with the anti-inflammatory foods, herbs and supplements that you can incorporate into your life. If you want to stop acne forever it’s going to start from the inside out.
When you start to think about foods from an acne prevention and anti-inflammatory perspective, then you’ll find ways to creatively add some of the helpful spices and herbs instead of maybe some others that you would traditionally use.
I’ve written about the foods that you should avoid, and they include the obvious culprits like high glycemic index foods, sugars, carbs, and even too much red meat can be an inflammation trigger. But what about the foods you should eat?
Here’s a starter list of some anti-inflammatory foods and herbs and ideas on how to include them in your diet. Some may or may not be an option for you depending on your diet.
|Anti-Inflammatory Herbs & Spices||Notes & Ideas|
|Tumeric||Has to be one of the top-rated anti-inflammatory herbs of all time.|
|Garlic||Use fresh or fresh-roasted garlic on salads and foods, not the supplement or dry powder kind.|
|Cinnamon||One of the best ways to liven up food and drinks, AND get a major health boost all in one.|
|Rosemary||So easy to grow, there’s no reason to not have fresh rosemary every day in foods, salads and even teas.|
|Ginger||Ginger makes one of the best herbal tea bases ever. Just add lemon, mint, whatever you want and enjoy!|
|Basil||Another easy growing plant that I have indoors and out, and use all the time in almost every single dish I eat.|
|Cumin||Cumin is growing in popularity in the west and makes most foods even better tasting, and it’s so healthy!|
|Cloves||Did you know you can make clove tea? Yep. You can also boil cloves and inhale the steam for respiratory problems, and of course cook with it.|
|Parsley||Parsley has to be one of the best all-around, use it all the time herbs that a person can have around. Grow it. Use it. Love it.|
|Oregano||Yes, it’s great on Italian foods. But now you know to use it on everything. This is another under-rated but over-performing anti-inflammatory ninja.|
|Marjoram||Ditto for marjoram. It is oregano after all, just a different variety.|
|Sage||This isn’t a common cooking herb but you need to try to find ways to incorporate it into your foods.|
|Anti-Inflammatory Vegetables||Notes & Ideas|
|Green Leafy – All varieties, but darker is better||Think Swiss Chard, Kale, Spinach, Bok choy and almost all kinds of lettuce. With such a variety it won’t get old.|
|Peppers||All peppers offer great anti-inflammatory properties so load up and enjoy.|
|Eggplant||This is one you might need to be creative with. You can roast it and sprinkle with Parmesan, make a soup, etc…|
|Tomatoes||What’s not to love with these guys? Seriously, eat them in a million ways, make salsa, whatever… so quick, so easy, so good!|
|Celery and celery seeds||Great for snacking, cooking, and even including the seeds in smoothies.|
|Beets||You know that dark, rich colors typically yield the most nutrition and beets bear that out. They’re loaded with goodness, and so tasty!|
|Broccoli||This is the champ so there’s nothing I can add here. Eat it.|
|Red Onions||Tasty on salads or caramelized and layered on your favorite foods.|
|Olives and Olive Oil||Amazing health benefits all around, so use it any and everywhere. With olives, be sure that you’re not getting too much sodium.|
|Fatty Fish||Think tuna and salmon… these are full of Omega 3 fatty acids which are crucial anti-inflammatory fighters and also specifically necessary for healthy skin.|
|Anti-Inflammatory Nuts & Seeds||Notes & Ideas|
|Flax Seeds||#1 Anti-inflammatory seed – Grind your seeds or buy organic Flax already ground to ensure that your body can fully digest them for maximum nutritional value.|
|Chia Seeds||Loaded with Omega 3 and 6 acids, these are so amazing on salads, smoothies, wherever.|
|Walnuts||Let’s be honest, you can eat these plain all day long. Of course, use them anywhere you find a reason. They’re just awesome.|
|Pistachios||Eat them here, eat them there… everywhere. Take them with you to work or school. Just good food.|
|Pumpkin Seeds||These are great for snacking, but you can also use them in baking and smoothies.|
|Pine Nuts||I don’t use these a lot but they’re good for backing to give some life to lifeless dishes, and also in some smoothies.|
|Pecans||Like walnuts, what is there to say? LOL Just. Plain. Good.|
|Anti-Inflammatory Fruits||Notes & Ideas (limit intake due to sugars if you’re on a low-carb diet, especially keto)|
|Blueberries||This is the Hollywood star of fruits… and rightfully so. Go crazy with it!|
|Strawberries||Same song, different verse. Other than watching the sugar totals, go crazy with these guys.|
|Blackberries||Blackberries are one of my favorites and so, so powerful.|
|Raspberries||You can’t possibly liven up a smoothie quite like raspberries can.|
|Cranberries||Ripe cranberries are great for taking a snack on the go, and sooooo great in smoothies!|
|Apples||You don’t need me to write anything here. 🙂|
As you can see there’s a lot of options when it comes to fighting inflammation and preventing acne with good foods. And this is only a short starter list to help you get an idea of how easy and tasty it can be.
Tip 4 – Diet & Nutrition Are Everything
Surprisingly, a lot of people don’t think about how important what they eat is to preventing acne.
There’s so much misinformation and confusion floating around the web that it’s understandably hard to navigate it all and find good information.
I almost always try to back up what I write with evidence from credible sources, and cite them at the bottom of many of my articles. I’m not always right, pfffttt, I admit it.
And I’m grateful when readers let me know if there’s something I got wrong. At the end of the day this journey is about all of us learning.
So I’ll cut to the chase and say that for people like us who deal with acne, what we eat matters and it matters a lot. It’s now old school thought that says acne and food are not related. Believe me, they are 100% related.
There is no direct correlation between specific foods like chocolate and acne, that’s true. But the sugars IN chocolate are bad (very bad) for acne, it’s no longer a discussion.
There is now, finally, evidence for a link between sugar and carbohydrates and acne.
See my article “Do Foods Cause Acne,” but the bottom line is this, high glycemic index foods like carbs and simple sugars have conclusively been linked to a worsening of acne.
We’ll let scholars debate the mechanism for why high glycemic index foods worsen acne, but what matters is that these carbs and sugars are very bad for us (and actually for most people) and we need to eliminate them as much as possible.
I’ve written many times about my belief in a keto diet and how it aids in preventing acne, but I’ll write it again for the sake of this discussion.
The Ketogenic diet works by using the body’s fat stores to create energy, rather than burning the carbs you eat.
Ketone-based rather than glucose-based cellular metabolism is slower and creates a more stable and reliable stream of energy than converting carbs into energy.
High carb diets are bad because they result in perpetual fluctuations in energy levels, and ultimately irregular hormone release, which in turn effects acne.
Ketogenics was developed in the early 1900’s as a way to treat epilepsy in children, and throughout the years the keto diet has been linked to many more wonderful benefits, like it’s ability to reduce inflammation, treat type II diabetes and even to reduce brain injury and reduce pain.
Oh, did I mention that keto can reduce inflammation, which causes acne? We now have a good body of evidence linking inflammation to acne, and likewise that a keto diet can reduce inflammation.
It’s that simple. 1 (keto diet) + 1 (reduced inflammation) = 2 (less or no acne)
When I decided to write this preventative article to supplement my other one on getting rid of acne, I knew that no article on how to prevent pimples would be complete without touching on the importance of the amazing keto diet and lifestyle.
You can and should check out the keto diet here at Leanne’s blog and see why I recommend her so strongly.
In the Journal of the Academy of Nutrition and Dietetics, in an article titled “Acne: The Role of Medical Nutrition Therapy”, researchers determined that:
“There is increasing evidence of a relationship between diet and acne. The link is stronger in high glycemic load diets and dairy products compared to other dietary components, and that medical nutrition therapy (MNT) can play an important role in acne treatment.”
The other aspect to the nutrition piece of the puzzle is supplementing your diet with, well, supplements. Unless you’re eating precisely enough of the things that your body needs to fight for you, like ocean fish and oysters, then you should take high quality supplements if you’re serious about preventing acne.
By the way, I only recommend one ALL NATURAL vitamin and supplement company, and for good reason; check out Nature’s Brand here and see why they’re America’s finest and amazingly very affordable supplement brand.
How good is Nature’s Brand? Here’s a description of their product integrity.
“Nature’s Brand PhytoVitamins are certified USDA as Made with Organic and are 100% Synthetic Free Vitamins: These are probably the purest all natural whole food vitamins you will ever take. No synthetics, No “man-made isolates”. Organic Whole Food Vitamins made using certified raw organic ingredients. Not irradiated, fermented. granulated or heated. All natural and chemical free. Made with no fillers, preservatives or other artificial additives. GMO Free, Gluten Free, Vegan and Cruelty Free (totally animal and insect free). Try a bottle and feel the difference for yourself. Order and get the benefits of these truly all natural vitamins.”
Seriously, at the very least have a look at their product line so you have a basis for comparison. You can see what the best consists of and get an idea if yours stands up to them.
Now let’s get back to the discussion.
Let’s take Zinc, for example, it’s one of the most crucial minerals in your body (over 300 enzymes require it) and it’s so important in the fight against pimples, yet studies show that many people don’t get enough in their diet.
Powerful in the fight against inflammation, and also an anti-bacterial in its own right, zinc should be in every single acne sufferers daily supplement regimen.
Follow the daily recommended dosage for each supplement, and also take a small dose of copper if you’re taking zinc, since the zinc can cause a copper deficiency. Most people could take 1 mg of copper daily when taking a zinc supplement.
I would recommend taking a daily Omega 3 on days that you’re not eating ocean fish, which are highly antioxidant and anti-inflammatory and contain the omega 3 fatty acid EPA (Eicosapentaenoic Acid).
Remember, the very best solution is to eat fresh fish regularly because the essential fats found in the fish work to maintain an optimum balance of crucial tissue hormones called prostaglandins, which aren’t stored in our bodies but are instead synthesized from our daily intake of food.
You’ll also get calcium and other vital nutrients by eating fresh ocean fish.
Then there’s Selenium, which some studies have shown is deficient in those with skin disorders, including acne. I get my dosage by eating 1 or 2 Brazil Nuts every day, but you can also take them via tablet form. This is an acne prevention tip that few people discuss.
NOTE: While selenium is important for healthy skin, never take more than the recommended dosage because you can overdose and develop toxicity. I believe the current recommend daily dose of selenium is 55 mcg for adults (one large Brazil Nut).
Vitamin A is an obvious supplement for acne sufferers or anyone wanting clearer skin. Vitamin A can suppress androgen activity within the sebaceous gland, and also serves as a great anti-inflammatory.
Dandelion Root is another supplement I recommend because it helps detoxify the liver which in turn helps with better hormone regulation. According to the Australian Journal of Medical Herbalism, “Dandelion Root increases the secretion of bile and promotes cleansing of the liver, improved appetite, digestion, and elimination of waste.”
Evening Primrose contains gamma linolenic acid (GLA), which is a natural fatty acid that has been shown to suppress androgen activity, similar to zinc and vitamin A.
Of course take a high quality multivitamin daily and do your very best to get your nutrition from fresh, whole, unprocessed foods because the vitamins and minerals they contain are more readily available and are of higher quality in most cases.
I’ll be publishing my nutrition supplement guide soon so be watching for it; it’ll make this discussion so much clearer and give you tangible guidelines to follow.
For now, adhere to these 5 tips in your fight to prevent pimples.
Tip 5 – Take Probiotics & Eat For Digestive Support
I know that some people reading this are thinking “WTH, I thought we were talking about acne and not digestion.”
Others are about ready to hit the leave button because they’ve always associated “antibiotics” with treating acne, and here I am talking about probiotics.
That’s why this is one of my top 5 acne prevention tips, because so few people who suffer from acne pay any attention to it or get it right.
First, I’m not a fan of taking medications or even antibiotics to treat acne unless it’s a severe case or there’s a real risk of scarring; btw I’ve got an article in the works on how to prevent acne scarring.
I believe, as do so many others, that you can really, effectively treat acne and so many other ailments using natural and safe alternatives, basically just empowering your body to fight the fight for you.
Bacteria can be good. We get caught up sometimes in all the hype and forget that many of the bacteria in and on our bodies are great for us and in fact help to keep us healthy by taking out the bad ones.
So what happens when a person is taking antibiotics, which kills off good bacteria too, and that person is also not eating right, is not getting proper nutrition, is suffering from inflammation whether they know it or not, and to top it off they lay their head on and sleep every night on last weeks oil and bacteria which covers their pillowcase?
You get the point… they get acne!
What if I told you that your gut is the most important battle ground in your entire body? If you have any chance at all of stopping acne forever it’ll begin in your gut with what you eat and whether or not you’re getting enough probiotics.
Emerging evidence suggests that your gut can directly and significantly effect virtually every system and function in your body, even your cardio-vascular system.
Here’s a basic refresher so you understand the complexity and importance of the digestive system.
We talk about nutrition and diet, and about supplements to ensure that we’re getting enough of the vitamins and minerals that our body needs to fight the good fight, but then forget about the actual digestive system that makes it all possible.
A healthy gut lets your body better absorb and process all of the wonderful nutrients that it extracts from the foods you eat.
First, remember that the probiotics which you take in supplement form or get from awesome foods like Greek yogurt, they help build up your digestive system so that your body can then produce those amazing resources that you need to fight off inflammation and bad acne bacteria like P. acnes, and of course send healing and rejuvenating resources to the site of zit formations.
In fact, some science has shown an overarching correlation between your mind (emotional state), your gut and acne formation, dubbed the Brain-Gut-Skin Theory.
Think about it. When you’re upset or angry or anxious, you feel it in your gut. There’s a physical reaction to an emotional state. We know this. It’s nothing new.
But now we’re pretty sure that this also ties into acne and it furthers (among other independent research) the belief that clear skin and acne prevention require us to get plenty of probiotics every day. We all talk about reducing stress, and that’s great, but adding probiotics to our lives can counter the negative effects that stress has on our gut.
The Brain-Gut-Skin theory goes like this: emotional stress (1), alone or in combination with poor diet and nutrition (2), alter your gut’s (3) motility and microbiota profile (4). It all results in a loss of your body’s normal microbial biofilm (a thin layer of gooey bacteria lining the gut), which ultimately causes intestinal permeability and allows endotoxins to gain systemic access (5). Inflammation and oxidative stress are increased, and endotoxemia is likely and results in a decrease in insulin sensitivity. Skin problems like acne are the result.
In their research titled “Acne vulgaris, probiotics and the gut-brain-skin axis – back to the future?“, Whitney P Bowe and Alan C Logan write that:
“In those genetically susceptible to acne vulgaris, this cascade increases the likelihood of excess sebum production, exacerbations in acne and additional psychological distress. Both probiotics and antimicrobials may play a role in cutting off this cycle at the gut level.”
Ultimately research has shown that “The ability of the gut microbiota and oral probiotics to influence systemic inflammation, oxidative stress, glycemic control, tissue lipid content and even mood itself, may have important implications in acne.”
If you’re really into this specific topic (yogurt, probiotics, your gut and mental state) then here’s a great read that you can bookmark for later. It highlights UCLA research specifically on this topic and it’s really interesting to see proof (blind studies) that what we eat does effect our mental state and not just our physical being.
So here’s the takeaway. Take a daily probiotic and also eat yogurt daily. I eat plain Greek yogurt every day and in smoothies, and love it.
Make sure whatever yogurt you choose has the following seal: “Live and Active Cultures”. The official logo you’ll see is shown in the image here.
The National Yogurt Association (NYA) has established this Live & Active Cultures seal program for all yogurt manufacturers whose refrigerated products contain at least 100 million cultures per gram at the time of manufacture. You need the live cultures to provide probiotic benefit.
It’s true that milk has been linked to acne, but the same isn’t true for yogurt. In three large population studies linking dairy consumption (most notably milk) and acne, none of them were able to establish a positive correlation between fermented dairy (e.g. yogurt) and acne.
Most people believe that the reason milk is associated with acne is because it contains growth hormones; naturally from the cow and also added by farmers.
When it comes to your probiotic supplement, I agree with Dr. David Williams and would look for ones that include these three important bacteria strains:
- L. acidophilus
- B. longum
- B. bifidum
Don’t buy into hyped products which promise a gazillion bacteria per serving, opt instead for the one with the broadest range of bacteria strains that also includes these three.
You also want a supplement that comes in a controlled-release form so that it can survive shipping and storage, and the strong stomach acid it’s going to encounter in the gut.
Nature’s Brand, who I love, doesn’t have a probiotic supplement in their line so you’ll need to source a high quality one elsewhere. Check out this one at Amazon if you want an idea of a good product to use. Why this one? They check off each of my requirements AND they have an empty bottle guarantee… try them and get your money back if not happy. Pretty easy to see that they believe in their product. A lot. LOL
As with most things in life there are exceptions. Probiotics are no different.
People in the following categories should talk to their physician before taking a probiotic supplement: critically ill patients, those who have had surgery, very sick infants, and people with weakened immune systems. Everyone else should do well taking probiotics and following the manufacturers recommended dosing.
Here’s a list of probiotic-rich or supportive foods that you could include in your diet as well.
- Yogurt (of course).
- Unpasteurized and non-canned Sauerkraut.
- Miso Soup – Fermented soybean paste used to make soups. Can be too salty for some people so pay attention.
- Cheeses – Not all have probiotics, but the best is Gouda, followed by Cheddar, Swiss and Parmesan, and some Cottage Cheeses. These are fresh and not processed cheeses.
- Kimchi – The Asian-inspired spicy cabbage dish which is similar to Sauerkraut, though uses veggies other than just cabbage.
- Kefir – Fermented drink made from milk mashed with kefir “grains”. You can also get a Coconut Kefir if you’re avoiding milk products at all costs.
- Buttermilk – Unlike original buttermilk it usually no longer contains butter (though you can still find traditional Buttermilk). Instead bacteria cultures are added to milk and then fermented. Look for a seal indicating that it contains live active cultures. If it’s pasteurized it doesn’t contain probiotics.
- Fermented Pickles – Not the kind made with vinegar, those do not contain probiotics. Fermented pickles are made with cucumbers, salt and water. That’s it.
Quick side note. Prebiotics are foods which feed the good bacteria which are already living in your gut. So while you’re eating probiotics, be sure to include prebiotics in your menu as well. Things like bananas, oatmeal, red wine, honey, maple syrup, and legumes all aid to assist probiotic harmony.
How To Prevent Pimples ~ Conclusion
So there you have my pimple prevention strategy. I’m sure of a few things.
First, you have nothing to lose with these tips. They’re basic, good common sense life strategies that also happen to greatly effect how you deal with acne.
Next, they don’t cost you anything really, other than perhaps some new vitamins and supplements and some of your time (you’re worth it LOL).
Finally, the overall health benefits of living a cleaner life are enormous and you and others will notice differences in you beyond just acne and your skin. I firmly believe that these whole-life changes will effect and be reflected in your life and attitude.
I’ve shared my tips for preventing pimples, and you may agree or disagree. I hope whichever it is that you’ll be kind enough to let me know in the comments below and share your experiences or correct where I was wrong on something.
Also, please help me and all our readers by sharing your own personal acne preventing tips and experiences. How do you prevent acne?
Together we’ll grow and be better tomorrow than were are today!
Here some sources for those who want to research this further: