Why am I still getting acne as an adult? You thought you’d left acne behind in your teenage years, but here you are, still dealing with breakouts, stubborn spots, painful blemishes or acne that seems to appear out of nowhere. Adult acne is frustrating, and it can affect much more than your appearance, it can have a huge impact on your confidence and self-esteem. But have you ever considered whether what’s happening inside your body could be playing a role in what’s showing up on your skin? As a naturopath, nutritionist and herbalist, I take a holistic approach to understanding skin health. Rather than looking at the skin in isolation, I consider the potential influence of nutrition, hormonal changes, digestion, stress, sleep and overall wellbeing.

Cystic acne is something I personally suffered from as both a teenager and adult, so I know how it feels. It was through making some diet changes to improve my general health that I noticed my acne dramatically improved. This was before my natural medicine studies, but since then I’ve learnt a lot about the acne-diet connection, so let’s look at what might be contributing to your breakouts and how you can begin supporting your skin from within.

Can your diet affect acne?

While there isn’t one specific acne diet that works for everyone, some evidence suggests that certain dietary patterns may influence acne in some people. Two areas that have attracted particular interest are blood sugar regulation and dairy consumption. It was cutting out dairy and reducing my sugar intake that worked for me as some of my initial dietary changes.

Blood sugar balance and acne

Have you noticed that your diet contains quite a lot of sugary snacks, refined carbohydrates, white bread, pastries or sweet drinks? Some research suggests that foods that rapidly raise blood glucose may contribute to acne in susceptible individuals. When blood glucose rises, insulin levels increase. Insulin and related hormonal signalling pathways may influence sebum (oil) production and the processes involved in acne development. Too much sebum production can start to clog the pores creating a breading ground for bacteria and the start of inflammation and eruption of acne. This is why a diet that supports more stable blood glucose levels may be worth considering. Some practical changes include:

Choosing wholegrain carbohydrates in place of refined white carbohydrates (bread, pasta and rice).

Including protein with meals to support balanced eating and keep blood glucose levels more stable. Healthy protein sources include eggs, lean poultry, fish, beans, lentils, tofu, nuts and seeds.

Eating plenty of vegetables and fibre-rich foods, these are not only nutritious but also support a healthy gut microbiome and help to slow the release of sugars.

Including healthy fats such as olive oil, nuts, seeds and avocado.

Reducing reliance on sugary drinks and highly refined snacks.

Could dairy be contributing to your acne?

Another question I hear is whether milk and dairy products can make acne worse. Some observational studies have found an association between cow’s milk consumption and acne, although the relationship isn’t fully understood. This doesn’t mean everyone with acne needs to eliminate dairy but it might be worth removing it for a short period of time and seeing if your acne improves. What I noticed when I did this was a massive reduction in the size of my spots, they went from painful cysts to very small pimples, so for me dairy was definitely playing a part.

Could hormones be behind your adult acne?

Hormones are an important part of the acne picture, particularly for women experiencing persistent breakouts. Have you noticed that your spots tend to appear around your chin, jawline or lower face? Or perhaps your skin becomes more congested in the days leading up to your period? Where your spots appear can give a lot of clues about internal connections because in naturopathy the face represents different parts of the body, chin acne is strongly connected to hormones because it’s the area that represents the reproductive system. Chin acne was a persistent issue for me, and it was another piece to the puzzle for trying to clear the condition long term. Just like insulin can increase sebum production, so do hormones like androgens, so a hormone imbalance can be a huge driving factor for skin break outs.

How can you balance your hormones?

Optimising your nutrition can support better hormone balance through various mechanisms, here are a few examples:

Providing the building blocks for oestrogen, progesterone and testosterone so your body has what it needs to make the hormones.
Supporting gut health, for healthy clearance of hormones, some gut bacteria can become dominant and are responsible for recirculating oestrogen when the body is trying to excrete it. Gut testing can help to identify if you have an overgrowth of these types of bacteria.
Reducing your exposure to xenoestrogens which are found in plastics used for bottled water and in food containers, these chemicals can mimic the hormone oestrogen in the body.
Providing the amino acids, vitamins and minerals needed by the liver for effective clearance of toxins and hormones.

Herbal medicine can also be a great support to dietary changes because herbs not only influence hormones but they can support the liver with detoxification processes, gut bacteria balance and can also support digestion, because you can be eating a very healthy diet but not breaking down and absorbing your nutrients effectively which can have knock on effects with hormonal health.

What about PCOS/PMOS?

Some women with PCOS/PMOS experience acne alongside other symptoms, such as:

Irregular or absent periods.

Increased facial or body hair.

Hair thinning on the scalp.

Difficulty managing weight.

If you’re experiencing several of these symptoms, it’s worth speaking to your GP about whether further investigation is appropriate.

Is there a connection between gut health and acne?

You may have heard the term gut-skin axis. This describes the potential communication between the digestive system, immune system and skin. Our gut microbiome consists of trillions of microorganisms that play a role in digestion, immune function and other aspects of health. Rather than jumping straight into expensive gut health supplements like probiotics, start with the foundations listed above to support nurturing a healthy microbiome which in turn will support your overall health.

Could stress be making your acne worse?

Have you ever noticed that your skin seems to flare up when life becomes particularly stressful? Stress doesn’t necessarily cause acne on its own, but research suggests it can contribute to flare-ups in people who are already prone to acne. When we’re under stress, our body activates its stress-response systems, including the release of cortisol and other hormones. Stress-related hormonal signalling may influence oil production and inflammatory processes in the skin contributing to acne.

What can you do?

Supporting your nervous system and making time for relaxation can be a useful part of your skin health routine. Try incorporating:

Regular movement, such as walking in nature or slow paced exercise like yoga.

Consistent sleep and waking times, the body likes routine.

Relaxation or breathing exercises, these have been found to switch the nervous system into the ‘rest and digest’ state.

Time outdoors, especially during the first part of the day because natural light enters the eyes and sends signals to the brain’s internal body clock which helps regulate our sleep-wake cycle and hormonal rhythms. This is particularly important if you suffer from insomnia.

Regular, nutrient dense meals to provide the vitamins and minerals the nervous systems needs for proper function, if you’re under constant stress then you’ll rapidly be using up these nutrients and may need greater amounts to replace what the body is rapidly using.

Activities that help you switch off from the days stresses such as reading, Epsom salt baths before bed or meditation. Find what works for you and make time to do it.

If you’re still struggling with stress or anxiety then consider herbal medicine as an additional adjunct to the basics above. Herbs have the ability to create balance within the nervous system by influencing the adrenal gland activity where stress hormones are made, and calming down an overactive mind which can help with sleep issues too. A herbalist can make a bespoke herbal prescription for your unique needs.

Are you giving your skin the nutrients it needs?

Your skin is an active organ that relies on a range of nutrients to support normal function, maintenance and repair. Here are a few key nutrients that your skin requires:

Zinc: Supports normal immune function and skin maintenance, found in pumpkin seeds, seafood, meat and legumes.

Vitamin A: Contributes to normal skin health, rich sources include carrots, sweet potatoes, spinach and eggs.

Vitamin C: Supports normal collagen formation and protects cells from oxidative stress, include a daily serving of kiwi, berries, peppers and citrus fruits.

Omega-3: Essential fats involved in healthy skin cell production, eat plenty of oily fish, walnuts, chia seeds and flaxseeds.

Vitamin D: Contributes to normal immune system function, it’s naturally made in the skin from sunlight exposure during the summer months, also found in oily fish, egg yolks and mushrooms. Supplements can be taken during the winter months if blood tests show low levels.

Why a personalised approach to acne matters

One of the biggest mistakes I see people make when trying to improve their skin is following somebody else’s routine or diet and expecting the same results. But acne isn’t the same for everyone, for one person, hormonal fluctuations may be an important factor. For another, dietary patterns, stress, genetics or skincare products may be more relevant. This is why I believe looking at the bigger picture is so important.

As well as looking on the inside, you need to look at what you’re doing to your skin on the outside too. Harsh products that strip your skin can overstimulate sebum production and irritate inflammation making the condition worse. Use gentle skincare to help support your skin:

Use a gentle cleanser twice daily, this will gently remove excess sebum from the surface of the skin without harshly stripping all the natural oils.

Choose non-comedogenic moisturisers and skincare products, these products don’t use any of the known pore clogging ingredients.

Avoid harsh scrubs and excessive exfoliation. Salicylic acid gently cleans the pores of excessive sebum, so could be a suitable choice.

Avoid picking or squeezing spots, this can rupture the spot deep beneath the skin which spreads bacteria leading to more spots and sometimes scarring.

Use suitable sun protection.

Could I help you understand what’s contributing to your acne?

If you’ve been struggling with persistent acne, tried numerous skincare products and still don’t feel you’ve found the answers, perhaps it’s time to look at things differently. As a naturopath, nutritionist and herbalist, I offer a holistic approach that considers your individual health, nutrition, lifestyle and wellbeing, I draw from all three disciplines to help you get to the root cause of your acne. It’s not a quick fix, but with continued support you can start to see gradual improvement. If you’d like support with your skin health, get in touch to find out more about my personalised consultations or book a free 15 minute discovery call where we can discuss how I can help you.

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Written by Tina Prajapat DipCNM, mANP, rGNC – Registered Nutritional Therapist, Herbalist and Naturopath using nutrition, herbal medicine and lifestyle approaches to support better health.

Disclaimer

The information provided in this article is for educational and informational purposes only and is not intended to replace professional medical advice, diagnosis or treatment. While nutrition, herbal medicine and lifestyle approaches can play a valuable role in supporting general health and wellbeing, individual needs and circumstances vary.

Always consult your GP or a suitably qualified healthcare professional regarding any health concerns, symptoms or medical conditions, particularly if symptoms are persistent, recurring or worsening. Never disregard professional medical advice or delay seeking medical attention because of something you have read in this article.

Herbal medicines and nutritional supplements are not suitable for everyone and may interact with prescribed medications or existing health conditions. Always seek appropriate professional guidance before starting any new supplement or herbal preparation.

The views and information shared reflect general naturopathic principles and should not be considered personalised medical advice.

https://pmc.ncbi.nlm.nih.gov/articles/PMC8971946/?utm_source

https://pubmed.ncbi.nlm.nih.gov/39624570

https://pubmed.ncbi.nlm.nih.gov/33462816