Acne and Omega 3's

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If you want clear skin that lasts, and I am pretty sure you do, I encourage you to look beyond just skincare. Skincare is important, there's no doubt about that, but to truly get the skin you desire you have to consider what you are eating.

Your skin is only as healthy as each cell in it.

Think on this a moment. That's a powerful statement, right? The same can be said for every organ in your body and the skin is really no different. After all, your skin is your body's largest organ.

Let's talk about the benefits of omega 3 essential fatty acids for clearer skin. The term "essential" in this case simply means that your body doesn't make these fatty acids, you have to consume them.

The benefits of omega 3's reads like a laundry list of things you definitely want in your life!

Omega 3's are shown to help:

  • Clear skin
  • Reduce inflammation
  • Improve learning
  • Mellow mood
  • Lessen colitis and IBS
  • Improve the health of your gums, vision and hearing
  • and the list goes on....
What I want to share with you specifically is how you can use omega 3's to help improve the appearance of your skin. Fortunately, there's been a lot of good research done in this area. While there is a lot to say about this topic I'm going to break it down for you into a few simple ideas.

Acne and essential fatty acids, acne diet

First, some basic science.

Omega fats are called long-chain fatty acids. The longer the chain, the healthier the oil and the greater benefit for your body and skin.

Omegas are categorized as:
  • DHA (docosahexaenoic acid) which has 22 carbon atoms and 6 double bonds.
  • EPA (eicosapentaenoic acid) which has 20 carbon atoms and 5 double bonds.
  • ALA (alpha lineoic acid) which has 18 carbon atoms and 3 double bonds.
There are two ways to get omegas into your diet: plant sources and seafood sources. DHA and EPA are only found in seafood, while ALA only comes from the land.  As mentioned above, the taller an omega gets (22 and 20 carbon atoms) the smarter it is and the greater the health benefits.  It's clear to see that DHA and EPA (seafood sources) are the taller omegas.

This isn't to say that plant sources of omegas don't have their place in a healthy diet because they absolutely do. Flaxseed, chia seeds, pumpkin seeds and walnuts are a few examples of plant based sources of omega 3's. These foods also have many other health and skin benefits as well, so don't hesitate to add these to your nutrition plan.

However, there is one key thing to consider if only using plant sources and that is....

Rate of Conversion

When you consume plant sources of omegas (ALA) your body must perform a series of biochemical steps in order to convert ALA into DHA or EPA so the body and brain can actually use it. The conversion rate of this process can be as low as 1%. Some people are naturally "low converters." In other words, you may be eating plenty of plant based omegas but your body isn't able to utilize them well.

How do you know if you are a low converter or a high converter? The only way to know for sure is with a blood test and it's not exactly inexpensive.


When it comes to seafood based sources there are two that I recommend. The first is wild caught alaskan salmon. I wrote an entire post about this amazing fish and you can read that here.

I recommend purchasing wild caught salmon from a trusted source such as VitalChoice.com.  Vital Choice Seafood offers wild caught fish, never farmed, offering only sustainably-caught seafood. Use this link to receive free shipping on your $99 order.

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Wild caught salmon is a superior choice for omega 3 fatty acids. This fish contains DHA and EPA as well as astaxanthin which is a powerful antioxidant. Astaxanthin is what gives wild caught salmon it's beautiful pink color.

Notice I keep saying wild caught. This is important because farmed raised salmon does not contain the same powerful antioxidants nor the same amount of quality omega 3's. In fact, farmed salmon often has pink color added to it to make it appear more like it's wild caught counterpart. Therefore, I recommend you always opt for wild caught.



FREE SHIPPING ON WILD SALMON ORDERS OVER $99+ At VitalChoice.com! Click Here!

What should I do if I'm vegan?

If you are vegan you can still get a "seafood" source of omegas by choosing a supplement that contains algae. This is the plant that the fish eats so it's a little bit like "cutting out the middle man." Some people who aren't vegan have found they prefer a vegan based supplement over a fish oil supplement because there is no fishy aftertaste. Personally, I have found that there is no fishy after taste if you choose a high quality fish oil supplement. I recommend Vital Choice not only for their delicious seafood products but also for their omega 3 supplements



Omega-3 Therapy + Vitamin D3 - high potency - 850mg softgels - 180 ct

None the less, if you prefer a vegan option they are available.  Juice Plus offers an Omega blend that is a superior option for vegans or those preferring to steer clear of fish. You can click here to find out more about this wonderful option.

omega blend, essential fatty acids for clear skin


It's not enough to consume omega 3's. You must also must limit the amount of omega 6's you consume. The same enzymes that metabolize omega-3 into nutrients for the body, are also responsible for metabolizing omega-6. A diet high in omega-6s will use all these enzymes. Then there aren't enough enzymes left to metabolize the omega-3s. Unfortunately, most diets are very high in omega-6s and low in omega-3s.  The ideal ratio of omega-6s to omega 3-3s is 2:1. The standard diet is 10:1. I've even seen research that points to diets being as high as 30:1. The good news is this can be shifted.

Here are a few oils that are high in omega-6s:
  • cottonseed oil
  • corn oil
  • safflower oil
  • grapeseed oil
  • soybean oil
While you may or may not be cooking with these oils in your home, these oils are often found in abundance in packaged, processed foods. Turn over almost any box of crackers, chips, cookies and you'll most likely see at least one of these oils listed in the ingredient list. They also sometimes lie in unexpected places such as jarred marinara sauce. This is why I encourage you to always read the ingredient list. The nutrition label has important information as well, but you can often learn more by reading what is actually in a food product.

Also important to remember is that anytime you are eating in a restaurant you are probably consuming these oils which are higher in omega-6s.


The are two main reasons why these oils are so commonly used:
  • they are inexpensive
  • they are shelf stable - meaning the food will have a longer shelf life

So now that you have this information, what are you supposed to do with it?

Never go eat in a restaurant? Never buy any packaged foods?

Absolutely not!

Not only is that unrealistic but a large part of life is enjoyment and that includes having a meal in a restaurant as well as being able to enjoy a packaged snack on the go. 

And remember, you aren't trying to ELIMINATE your intake of omega-6 essential fatty acid. That would not be wise! You simply want to be mindful about how much of them you are consuming.

It's what you do MOST of the time that matters.



Here are a few tips to increase your omega-3 intake while reducing your intake of omega-6.
  • Cook at home using as many fresh ingredients as possible. Making your meals in your own kitchen is really the only way to ensure what oils you are consuming. You have complete control as the chef of your kitchen and that's exciting!
  • Become an avid label reader. Read the ingredient list of items you commonly buy. The good news is for most packaged foods available, there is always a healthier alternative. A perfect example, is jarred marinara sauce. There are versions that include added sugar and cheap vegetable oils. Keep looking and you will find one that does not contain these things.
  • Consider adding wild caught salmon to your diet a few nights a week.
  • Consider choosing an omega-3 supplement. Vegan seafood source (find that here) or fish source (find that here). *Always talk to your doctor before beginning any supplement routine.
  • Start slow. If this feels like a lot of changes for you, please don't make them all at once. Choose one thing that you can start doing and focus on that. I firmly believe that when making nutritional changes, slow and steady wins the race.
How is all of this related to the appearance of your skin?

It's simple. Acne can be a sign of excess inflammation in the body. Acne itself is a form of inflammation. By reducing the amount of excess inflammation in the body, it is possible to reduce the amount of excess inflammation that makes it appearance on the skin. The beauty of your skin goes far beyond your skincare routine.


Did you enjoy this? Please share with a friend!

Have you received your free copy of 10 Things in 10 Days  for Blemish Free Skin? If not, click here to download it now.

Resources: William Sears, MD "Prime Time Health: A Scientifically Proven Plan for Feeling Young and Living Longer."

Nicholas Perricone, MD "The Clear Skin Prescription: The Perricone Program to Eliminate Problem Skin."

This blog post is not intended to be used for medical advice. Before beginning any supplement routine or making changes to your diet it is advised that you seek counsel with a medical health professional.



 

Posted in Acne, Nutrition. Tagged as acne, acne and essential fatty acids, acne and omega 3's, acne diet, adult acne, skincoach, vegan diet and acne, women's acne.

Developing a Clear Skin Mindset

Mindset talk seems to be everywhere these days. Am I alone on this or do you notice it too? 

I believe having a proper mindset effects outcomes, and having clear skin is no exception. 

There's an expression: What gets your thoughts, gets you. Start paying attention to this and you'll be amazed at the validity of this statement.  



A key difference between women who clear their adult acne for good and those who struggle for years and years is their ability to believe it can be done.

I've spoken with many women who have acne and there are two main themes I've discovered.

Some say to me, "I've tried many approaches but I'm willing to keep trying until I find the answers to clear my skin."

Others say, "I just don't think clear skin is possible for me. I've already tried everything and nothing works."

To the woman who is willing to keep trying the answers will come. To the woman who believes nothing will work she already has her answer. In her mind she's decided that nothing else she tries will clear her skin so she will most likely continue to feel disappointed with any new approach. 

#clearskin #acne #mindfulness #skinpositivity

Mindset really does matter. Below are a few ways to develop a "clear skin" mindset. 


1. Change your language. Don't allow what ails you to define you. Instead of referring to it as "your acne" or "my acne" just say acne. Be mindful of the way in which you speak about your skin to yourself and to others.  

2. View it as a problem seeking a solution.  A key element in the women who do finally clear their skin is their ability to believe it can be done. I fervently believe acne can be stubborn and acne can be resolved. Yes, some women take longer to heal their skin than others. However, that doesn't mean it's impossible. You just don't have all the pieces to the puzzle yet. Believe it can happen and your mind will be open to the answers. 

3. Treat yourself as if you have clear skin now. Make an impact now. It's easy to feel like once you have clear skin you'll have the confidence to move forward with life. I know I felt this way myself. There was a lot I held myself back from because I was waiting for my skin to clear before I could move forward. Looking back I see that was a mistake. You have a purpose in life. You are here for a reason. Discover that reason and start doing! Surround yourself with people who love you and support you.  

4.  Practice saying, "I believe I can have clear skin. There is a solution and I am open to receive it." The mind is powerful and your body will believe the things your mind says. 


 

Posted in Acne. Tagged as acne, adult acne, clear skin, healing acne, healing acne naturally, mindset, positive thinking, women's hormones.

The Last Course on Acne


Lately I've been seeing an increasing number of women post about their acne on various social media channels. The most frequent posts have been in a number of private Facebook groups I belong to.

Responses include

  • skin care recommendations
  • cutting back on exercise
  • getting enough sleep
  • cutting out gluten/dairy
  • reducing stress
  • using progesterone creams
  • collagen supplements
  • essential oils

And the list goes on.......  

Some of them, like getting enough sleep, are quite valuable.

The trouble is the causes of acne vary, and the solutions must address the cause. There are different types of acne, and they require targeted treatment methods.

Even advice given with the best of intentions could be counter-productive if it doesn't fit the situation. In other words, it's easy to be given the right answer to the wrong problem.

A supplement or herbal treatment may greatly help your friend's acne. She then encourages you to take the same supplement and your acne becomes worse.

Honestly, acne is just too complex to be taking advice at random. And because acne takes some time to heal, it can even be a struggle to define what is working and what isn't working.

What's the solution, then?
#clearskin #acne #acnefree #hormonalhealth


The Last Course on Acne by Fran Kerr of High on Clear Skin 

I met Fran Kerr when I was working to heal my own adult acne. I had made some nutritional changes that were helping the appearance of my acne but I couldn't completely shake it. Fran offered me further guidance and I experienced greater improvement.

Fran has been helping women heal their acne for 10 years. She has put together the benefits of her research and education into a one stop shop, online course.  

Are you tired of struggling with acne?
Do you want to break free from feeling as if you have to hide your face from the world?
Are you ready to be in the picture and no longer behind the camera?
Are you confused about what supplements you should be using OR not be using to heal your acne?
Are you ready to discover how to find the right skin care to help the appearance of your acne?



If you answered yes to any of these questions then this course may be right for you.

Click here to check out ALL the benefits The Last Course on Acne offers

Note: There are affiliate links in this post. If you choose to make  a purchase, I will receive a small commission at no additional cost to you. I only recommend products that I value myself and feel would be of benefit to you. Thank you for your support. 

 

Posted in Acne. Tagged as acne, acne supplements, adult acne, beautiful skin, fran kerr, healing acne, high on clear skin, the last course on acne.

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