Acne Care: Simple Steps to Clearer Skin

Acne, a word we wish to avoid, let alone see on our face! The bane of teenagers and youths, acne happens when oily secretions from the skin’s oil glands clog the hair follicles. This condition usually affects the face, but it can also be found on the neck, chest, back, shoulders, and upper arms. Acne commonly plagues the adolescent, especially those with oily skin. Although most teenage acne goes away in adulthood, around 20 % of adults still suffer from it.

What can we do to fight acne? Good habits and lifestyle changes will help fight off acne.

6 Simple Steps to fight off Acne

1. Clock in enough hours of beauty sleep.

An average adult would require 7 to 9 hours of sleep. Every reduction in one hour of sleep accounts for 14 % increase in psychological stress. Although it is common for stressful individuals to experience acne flare ups, scientists remain unsure of the mechanism behind it. Sebum, the culprit, is the oily substance that mixes with dead skin cells and bacteria to clog the hair follicles. Some postulated that sebum-producing cells have receptors for stress hormones. These receptors can increase in number during a stressful season. With more receptors interacting with the hormones, increased production of sebum can lead to more acne.

2. Exercise regularly.

Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity. Or else, small amounts of physical activity throughout the day can also be helpful.

Table adapted from: Northern Ireland Chest Heart & Stroke

Physical activity boosts the production of endorphins, a feel-good brain chemical. Endorphins can enhance mood, increase self-confidence and improve sleep. To put simply, exercise helps to reduce stress. Besides that, physical activity increases blood circulation. Thus, the skin cells receive more oxygen supply, while more cell waste is being carried away.

3. Keep sugary food at bay.

Foods or drinks high in carbohydrate, such as rice, bread and sugar, can lead to a sudden increase in insulin. Insulin is a hormone that allows the body to use glucose for energy.  However, foods that cause insulin spike can result in inflammation and an acne flare. Insulin can increase pore-clogging cells and oil production.

Meanwhile, foods that are rich in antioxidants and nutrients can reduce inflammation and improve skin quality. These foods include leafy greens and brightly-coloured fruits. Other foods recommended for clear skin are eggs, nuts, legumes, and quinoa.

4. Clean the face right.

Wash your face thoroughly and gently twice a day. Alternatively, clean with face wipes during days when you are too exhausted to wash your face. If not cleaned properly, a day’s worth of oil, makeup, sweat, smog, dust, and dirt can clog pores. Eventually, these can result in blackheads and acne.

Choosing a cleanser that suits your skin’s needs can improve your complexion too. Learn about your skin type and choose products accordingly.

5. Maintain hygiene of items touching the face.

Wipe the surface of your phone with hand sanitizer or alcohol swab every day. Thousands of germs get transferred to the phone via the fingers. Talking through the phone can expose the face to these germs. Moreover, heat produced by the phone also encourage these germs to multiply. Therefore, headphones are recommended during long calls.

Also, wash your pillow case once a week. Unwashed sheets and pillow case can harbour bacterial build-up. As you rest on dirty sheets, these germs can come into contact with the face, leading to breakouts.

       6. Manage your stress

It is quite common that college students experience acne flare ups during final examinations demonstrating a link between stress and acne. If you suffer from acne and need to reduce high levels of stress overall, seeing a psychologist would be helpful.

 Reference:

1. Understanding acne breakouts. [Internet] [cited 2018 December 22] Available from: https://www.webmd.com/skin-problems-and-treatments/acne/understanding-acne-basics#1
2. Dermatologist-recommended skin care tips for acne. [Internet] [cited 2018 December 22] Available from: https://www.teenvogue.com/story/how-to-treat-a-breakout?verso=true
3. 10 lifestyle steps to help your acne. [Internet] [cited 2018 December 22] Available from: https://www.webmd.com/skin-problems-and-treatments/acne/features/lifestyle#1
4. Stress and acne. [Internet] [cited 2018 December 22] Available from: https://www.webmd.com/skin-problems-and-treatments/acne/features/stress-and-acne#1
5. How much should the average adult exercise every day? [Internet] [cited 2018 December 22] Available from: https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916
6. Everything you need to know about insulin. [Internet] [cited 2018 December 22] Available from: https://www.healthline.com/health/type-2-diabetes/insulin

If you would like to make an appointment with a Dermatologist:

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Tags

• acne
• beauty sleep
• clear skin
• pimple
• teenage breakout