I put together this blog post with the aim of helping you get glowing and clear skin, while improving acne scars through diet and lifestyle if you have adult acne. Glowing skin is worth fighting for. You are probably not going to be able to clear your adult acne and get perfect skin in a few days. You have to be realistic, but even a 50% improvement in your skin is worth the effort.
Try some (or all) of the guidelines below to help you get clear skin and look your best (P.S. The most important tip is at the end):
Try Fasting to Fight Adult acne
Fasting stimulates a process called autophagy, which can be described as your body’s cell recycling system. Autophagy is very beneficial for adult acne scars and wound healing, as it leads to sped up cell regeneration. Faster cell regeneration can help slow down the formation of pimples. It also triggers lipolysis (fat burning). Personally, I choose to stick to a ten-hour eating window in my diet, and fast for 14 hours a day. I find that when I try to fast longer, it puts too much stress on my body.
Consume Collagen Consistently
Dietary collagen should become one of the main focuses in your clear skin diet. You can take collagen in some form a few times a day. In the mornings, you can take collagen peptides on an empty stomach, have a smoothie with collagen protein powder for breakfast, add gelatin to your tea at lunch, and finish off the day with either bone broth or peptides.
You can also only do one or two of these if you want. I noticed the biggest difference in my adult acne scars when I increased my collagen intake.
Your skin should become smoother, and your adult acne scars will start to heal quicker. Another amazing benefit of collagen is that it can help heal your gut lining if you have a leaky gut, which is what I suspect I have been dealing with. Gut issues have been strongly linked with adult acne, therefore your clear skin diet should also be centred around gut health.
Focus on Your Gut
Make sure that you eat fibre at every meal on your clear skin diet. Eat fermented foods, take a probiotic supplement, and consume more collagen. Although it is going to take a lot longer than a month to achieve an optimum microbiome, it can still make a big difference in your adult acne.
Have Some Hyaluronic Acid
Ah, an excuse for why you must have sweet potatoes or potatoes at least once a week. Personally, I prefer sweet potato mashed with cinnamon, but I also add them to stews or bake them. Hyaluronic Acid is one of the most popular beauty ingredients. It helps your skin retain moisture, which can help skin look hydrated, contributes to a youthful appearance, and helps slow down the formation of wrinkles, which is sped up by dry skin.
Bone broth made with chicken bones is also another wonderful source of hyaluronic acid that I recommend if you are starting a clear skin diet. You can turn it into a meal by adding vegetables and pieces of meat to make a stew.
Consume Vitamin C if You Have Acne Scars
Ensure that you consume enough vitamin C, because it can trigger collagen production in your skin. I need all the help I can get. Vitamin C, both through diet and when applied topically, is especially wonderful if you have uneven skin tone and adult acne scars like me, so I also added a supplement to help clear my skin.
Eat the Rainbow if You Want Your Skin to Glow
Try to have a variety of green, yellow, orange, red, and purple vegetables. Did you know that if you ate a large amount of carrots every day, your skin can start to look orange. That is because the fat underneath the skin will absorb excess amounts of the carotenoid, beta-carotene, in the bloodstream.
This just proves how carotenoids can influence the colour of your skin. Other sources of carotenoids are tomatoes, beetroot, plums, and peppers. The vegetables are also high in antioxidants, which fight free radicals that break down collagen.
You should especially do this if you skin looks quite dull and needs a little bit of colour, and if you have uneven skin tone thanks to scarring and pigmentation from past breakouts.
Feast on Fat for Healthy Skin Cells
Fat forms the outer layers of cells, and is essential for smooth skin. Try to get saturated fat, monounsaturated fat, and omega-3 fatty acids in your diet, as your cells require all of these to be healthy. If your cells are healthy, your skin will improve too.
Great sources of saturated fat include eggs, meat (not lean meat), butter, cheese (although dairy gives some people acne), lard, coconut oil, and olive oil. You can find monounsaturated fat in nuts, seeds, olive oil, avocados, olives, and nut butters. Omega-3 can be found in fatty fish, such as salmon, sardines, krill, and mackerel, as well as in flaxseeds (which need to be ground in order to be digested and absorbed in the body or taken in oil form), chia seeds, and supplements.
Getting clear skin, even after years of struggling with adult acne and scarring, is not an impossible task. However, it does require you to be patient and consistent. The results are worth the effort. My acne is my main motivation to be as healthy as possible. I truly believe that if you become healthy, and your cells are healthy, then your skin will be healthier as well.
Acne is a sign that there is something wrong within the body, and the reasons could be different for different people. You can experiment with your diet and lifestyle to find out what is causing your skin to break out and to improve your complexion.
The last tip I want to leave you with is to reduce stress as much as possible. If you are stressed, your skin is more likely to break out due to hormonal changes, and you are more likely to do things that damage your skin like pick it or eat unhealthy foods.