Quit sugar, eat orange and make sure you ‘go’ regularly, expert reveal 8 simple steps to banish acne
More than 17 million Brits claim to have suffered from acne at some point in their lives - here experts share their tips to clear acne outbreaks
DO you feel like you're constantly plagued by stubborn breakouts of unsightly spots?
You're not alone - more than 17 million Brits claim to have suffered from acne at some point in their lives, The British Skin Foundation has revealed.
And yet, one in three of them admit they have no idea how to tame the condition.
Here, a team of experts reveal how you can tackle your spotty nightmares, with an all-natural approach, no drugs in sight.
STEP 1 - Ditch the sugar
It's not just a culprit when it comes to acne, sugar can prematurely age your skin.
Lily Soutter, nutritionist and weight-loss expert at lilysoutternutrition.com said the single most effective way to clear your skin.
Quit unnecessary dietary sugar for youthful and clear skin. Removing sugar from your diet will have the biggest impact on your skin
Lily Soutter, nutritionist and weight-loss expert
This is because the white stuff send our hormones haywire, she explained.
"Quit unnecessary dietary sugar for youthful and clear skin," she told The Sun Online.
"Removing sugar from your diet will have the biggest impact on your skin.
"Sugar contributes to hormonal imbalances, which can lead to spotty and greasy skin."
It's the hidden sugars that lurk in our food that are important to watch out for, she said.
"Always check the sugar content in sauces, bread, cereals, soups, yoghurts, dressings and most 'low-fat' foods," she advised.
STEP 2 - Aid you acne with essential oils
Essential oils should be your best friend, said nutritionist Cassandra Barns.
Unlike acne treatments that you can buy over-the-counter, oils are packed with vitamins, amino acids and antioxidants, "so they won't dry your skin".
"Instead, they can smooth fine lines and heal blemishes at the same time," she said.
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Cassandra advised trying Tea Tree, Aloe Vera and Myrrh essential oils, for "their antiinflammatory properties and to achieve a more even complexion".
She said Soothing Skin Gel by What Skin Needs, is a good option.
STEP 3 - Choose orange foods
Oranges, carrots, sweet potatoes and butternut squash.
If you're suffering an acne outbreak - add these tasty fruit and veg to your diet.
Dr Marilyn Glenville, leading nutritionist and author of Natural Alternatives to Sugar, told The Sun Online: "Betacarotene, found mainly in carrots, sweet potatoes and butternut squash is a precursor to vitamin A, which is an essential nutrient for proper skin function and maintenance.
"Vitamin A is specifically beneficial for treating acne as it protects your skin from free radicals."
STEP 4 - Boost your healthy gut bacteria
A healthy gut is vital to support our digestive system, helping to break down food, absorb nutrients and eliminate toxins.
But, it's not just the gut that benefits from a host of healthy bacteria in the tummy.
"The skin is closely connected to the gut and supporting gut function can help to reduce skin outbreaks," said Cassandra.
"There are a number of studies linking the use of probiotics to positive outcomes for eczema, acne, rosacea and anti-ageing.
"To support your skin include fermented foods in your diet, such as kefir, saurerkraut, kimchi and miso soup."
Cassandra added, supplements such as Pro-Ven 25 Billion can also be beneficial.
STEP 5 - Detox your liver
A healthy liver can help boost your complexion, warding off future outbreaks.
Selenium is a potent antioxidant that is good at helping to detoxify the liver.
"This also 'recycles' vitamins C and E that are all important for optimum skin health and hormonal health too," said Shona.
"Selenium is crucial for detoxification through the liver, which is the 'garbage dump' of the body, so keeping it functioning optimally is crucial to reduce acne.
"If one organ of elimination is 'blocked' toxins will come out elsewhere, often through the skin."
Selenium-rich foods include Brazil nuts, shellfish, wholegrains and seeds.
STEP 6 - Zap the zits away with zinc
Having a packet of pumpkin seeds on hand to snack on throughout the day could give your skin the help it needs to ward off the zits.
"These nutritional gems are excellent sources of zinc, one of the most important minerals for maintaining healthy, happy skin," said Dr Glenville.
"It is thought that as much as 20 per cent of the body's zinc is stored in the skin, and it has a major role in growth and healing.
"Deficiency in this mineral is linked with acne, dry skin, dermatitis and poor wound healing."
These nutritional gems (pumpkin seeds) are excellent sources of zinc, one of the most important minerals for maintaining healthy, happy skin
Dr Marilyn Glenville
STEP 7 - Use the loo regularly
There's no skirting the uncomfortable subject... going for a number two regularly is very important - not just for your comfort.
It can also have a big impact on your skin.
"Clearing out your bowels is your body's way of removing toxins," explained Shona.
"If we don't go regularly, we can end up reabsorbing old hormones and toxins, which the liver needs to deal with a second time.
"If you're not using the loo enough, your body will push the toxins out through the skin causing inflammation and acne.
"So make sure you're getting enough fibre."
STEP 8 - Omega 3 could be your saving grace
Once again, omega 3 to the rescue.
The fatty acid is thought to aid a whole range of illnesses, from depression to dementia.
But, it can also help your skin.
Lily said it is important to eat oily fish, like salmon, at least three times a week.
"These foods contain healthy fats, which make the skin plump and supple," she explained.
"They can also help to balance your hormones, which can help prevent spots."
Fish such as wild salmon, sardines, herring and anchovies are all rich in omega-3.
"But if you're not a fan of fish, or are concerned you're not getting enough omega-3 from your diet, then I would suggest taking a supplement," she added, recommending Natures Plus Ultra Omega 3.