Clear Inside Out
Finding out your acne triggers will help you narrow down on what type of treatment to go forward with. Acne is a way our bodies speak to us and can be a useful tool in healing other health issues. Follow the questions below to determine your common acne triggers. More than one trigger is possible.
Self-Quiz
- Do you have irregular bowel movements or poor digestion? If yes, your trigger is GUT related.
- Do you consume dairy and plenty of salty, sugary or processed foods? If yes, your trigger is DIET related.
- Do you have cystic acne along your jawline, chin or back? If yes, your trigger is HORMONE related.
- Do you suffer from high levels of stress? If yes, your trigger is ADRENAL gland related.
Your body, as a whole, should have proper elimination, gut health, a nutrient dense diet, stress management, and the proper skincare regimen, since acne is primarily, genetically caused by retention hyper-keratosis, affecting the skin. Other internal factors in the body can contribute to a favorable host environment for acne, so by balancing your inside, you balance your outside for optimal results in your skincare routine.
The Dirty on Detoxing
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Our bodies are processing so many toxins, from pesticides, heavy metals, preservatives, hormone disruptors, excess hormones, alcohol, caffeine, dyes, fragrances, cleaning products, air pollution- the list goes on. Give your body support and help it get those nasties out so your body can function towards renewal and healing, as opposed to struggling to take the trash out and on constant damage control. Our bodies aren't going to optimally absorb nutrients if the garbage is in the way. Personally, I detox often and rotate different cleanses, one at a time and always give my body a break in between cleanses. That's when I truly started to see my face clear up along with the right skincare regimen and nutrients. Also, our liver is a huge detoxifying machine, so anything you can do regularly to support your liver, the better.
Focus on eliminating toxins as much as possible in lifestyle and diet. Exercise is another great way to sweat out toxins. You can also reboot your body and give yourself a fresh start with detoxing herbal cleanses. |
Herbal Cleanses:Start slow and work your way up. Drink plenty of water and go easy. Cleansing can make you feel fatigued or unwell.
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DISCLAIMER: Consult your physician before starting any supplement. Supplements are not to replace medication or a healthy diet. The supplements I recommend, as available, are either or all third-party tested, free of fillers and are derived from whole foods and are organic or wild-harvested- all when possible as available on amazon.
THE GUT: The Root of All Health
Hippocrates, the father of modern day medicine said, the gut is the root of all health. An unhealthy gut can lead to inflammation that can trigger acne and other inflammatory responses or disease. The gut is the home of your immune system and produces 90% of serotonin, your feel-good hormone that regulates your emotions. If you have a very sensitive tummy, I highly recommend eliminating gluten, dairy, eggs or things that upset your stomach and start eating gut healthy foods like oregano, kimchi or kombucha. You also want to eat foods that help your digestion so you have regular bowel movements like enzymes and fiber so you can actually start absorbing your food's nutrients. If you're chronically constipated, you are not releasing toxins which can be reabsorbed back into your body. I highly recommend a Colon Cleanse to get you started. If possible, avoid antibiotics and definitely refuse Accutane. I only take antibiotics if I have a severe infection- not for acne. Antibiotics kill the beneficial bacteria your gut needs to remain healthy. Continue to the diet section after because your diet has everything to do with your gut health.
- Probiotics restore beneficial flora in your gut for better immunity, regularity, nutrient absorption and less inflammation.
- Taking Enzymes before meals, will help break down food and aid digestion for better elimination and nutrient absorption.
- Fiber- normalizes bowel movements for daily waste detoxification and stabilizes blood sugar levels. Standard, healthy bowel movements should be 1-3x daily.
DIET: Alkalize, Hydrate and Eliminate
YES!
Anti-Inflammatory Foods
In your diet, choose organic as much as possible, drink cold pressed juices, non-dairy smoothies, eat whole, fresh fruits and vegetables that are high in antioxidants, especially Vitamin A. Incorporate plenty of green veggies to alkalize and detox. Eat your anti-inflammatory Omega 3's by eating wild caught Salmon or chia seeds (why?). Look for lean, antibiotic-free meat from animals that are fed their natural diet and opt for plenty of lemon water and caffeine-free herbal teas like Lemon-Balm Tea, which is anti-bacterial, and go heavy on healing herbs, like turmeric, cilantro, oregano, rosemary and really any herbs when cooking. Ditched iodized table salt and opt for Himalayan pink salt.
Drink More Water! You ideally want to drink half your weight in ounces daily, preferably with lemon, which is alkalizing. (i.e. if you weight 140 lbs, drink 70 ounces.)
Power House Option: daily, drink freshly juiced 16 oz of fresh celery juice in the morning on an empty stomach then wait 20 minutes before eating. This will remineralize the body, detox your liver, support your gut, and will push bacteria out of the body.
Coffee Alternative Alert! I'm a huge fan of the detoxifying, coffee alternative DandyBlend. It's made from dandelion and chicory root, is caffeine free and tastes great. It is in instant powder form, so it's quick and easy and I add cacao, cinnamon, maple syrup and sometimes cayenne pepper to spice it up. Add it to hot water or almond milk. The sky's the limit.
NO!
Avoid anything that is inflammatory as much as possible. Nix processed sugar (super inflammatory!), dairy, gluten, white carbs, eggs, corn, canola oil, high sodium, high fat foods, peanut butter, fast food, fried food, whey protein, processed food and stimulants like caffeine, alcohol and hormone disruptors like soy. When heating and storing foods, avoid plastics that contain the endocrine disruptor BPA. Refrain from taking supplements containing Biotin or Iodine (unless you are dificient). It is important to note that these are suggestions and please don't feel guilty for consuming these things! You might want to think about slowly cutting back on them and see how your body feels and how your skin looks. None of this is medical advice.
Anti-Inflammatory Foods
In your diet, choose organic as much as possible, drink cold pressed juices, non-dairy smoothies, eat whole, fresh fruits and vegetables that are high in antioxidants, especially Vitamin A. Incorporate plenty of green veggies to alkalize and detox. Eat your anti-inflammatory Omega 3's by eating wild caught Salmon or chia seeds (why?). Look for lean, antibiotic-free meat from animals that are fed their natural diet and opt for plenty of lemon water and caffeine-free herbal teas like Lemon-Balm Tea, which is anti-bacterial, and go heavy on healing herbs, like turmeric, cilantro, oregano, rosemary and really any herbs when cooking. Ditched iodized table salt and opt for Himalayan pink salt.
Drink More Water! You ideally want to drink half your weight in ounces daily, preferably with lemon, which is alkalizing. (i.e. if you weight 140 lbs, drink 70 ounces.)
Power House Option: daily, drink freshly juiced 16 oz of fresh celery juice in the morning on an empty stomach then wait 20 minutes before eating. This will remineralize the body, detox your liver, support your gut, and will push bacteria out of the body.
Coffee Alternative Alert! I'm a huge fan of the detoxifying, coffee alternative DandyBlend. It's made from dandelion and chicory root, is caffeine free and tastes great. It is in instant powder form, so it's quick and easy and I add cacao, cinnamon, maple syrup and sometimes cayenne pepper to spice it up. Add it to hot water or almond milk. The sky's the limit.
NO!
Avoid anything that is inflammatory as much as possible. Nix processed sugar (super inflammatory!), dairy, gluten, white carbs, eggs, corn, canola oil, high sodium, high fat foods, peanut butter, fast food, fried food, whey protein, processed food and stimulants like caffeine, alcohol and hormone disruptors like soy. When heating and storing foods, avoid plastics that contain the endocrine disruptor BPA. Refrain from taking supplements containing Biotin or Iodine (unless you are dificient). It is important to note that these are suggestions and please don't feel guilty for consuming these things! You might want to think about slowly cutting back on them and see how your body feels and how your skin looks. None of this is medical advice.
HORMONES: Balance is Key
Let's take a look at some common hormonal imbalances that can trigger acne.
Estrogen Dominance/Progesterone Imbalance Symptoms:
-irregular periods
-weight gain especially in the abdomen area
-depression, anxiety, mood swings
-low sex drive
-pms symptoms, like breast tenderness, or bloating
-fatigue
-hair loss
-poor concentration
-hot flashes
-fibroids, endometriosis
High Androgen (Male Hormone) Symptoms:
-excess facial hair
-oily skin
-acne
-alopecia or thinning of head hair
-dark, rough areas of the skin
-high blood pressure
-irregular or absent menstruation
-infertility
-insulin resistance or diabetes
-high cholesterol, heart disease
-Polycystic Ovarian Syndrom (PCOS)
Reference from HealthyWomen.com
Hormone Balance Support:
Estrogen Dominance/Progesterone Imbalance Symptoms:
-irregular periods
-weight gain especially in the abdomen area
-depression, anxiety, mood swings
-low sex drive
-pms symptoms, like breast tenderness, or bloating
-fatigue
-hair loss
-poor concentration
-hot flashes
-fibroids, endometriosis
High Androgen (Male Hormone) Symptoms:
-excess facial hair
-oily skin
-acne
-alopecia or thinning of head hair
-dark, rough areas of the skin
-high blood pressure
-irregular or absent menstruation
-infertility
-insulin resistance or diabetes
-high cholesterol, heart disease
-Polycystic Ovarian Syndrom (PCOS)
Reference from HealthyWomen.com
Hormone Balance Support:
- DIM: (Diindolylmethane) is a compound from indole-3-carbinol, found in cruciferous vegetables, combats Estrogen Dominance
- Vitex ChasteBerry promotes progesterone, fertility and hormone balance and is derived from the fruit of the chaste tree
- Saw Palmetto balances testosterone and is from the fruit of the serenoa repens tree
- Zinc boosts immune function, reduces inflammation and supports testosterone metabolism
- Glucose Support: regulates blood sugar to prevent insulin resistance that can lead to androgen production
ADRENALS: Stress Reduction, Sleep and Exercise
Stress plays a big role in acne flare ups and high levels of the stress hormone, cortisol, and the weakening of the immune system. If you are always on the go and live a high stress level life, your adrenal glands may be spent, which can lead to inflammation, lower immune response and thus hormonal in-fluctuations that can cause acne. Consider adding an adrenal supporting herbal supplement, containing stress-relieving adaptogens, into your repertoire. You can also add magnesium to your diet/supplement or do epsom salt baths. Magnesium is a powerful mineral for relaxation.
What could be the root cause of your stress? What can you eliminate to live a healthier, more relaxed life? Are there pent up emotions that you need to release by talking to a trained professional, a good friend or even just writing out a good, long journal entry? Try starting a gratitude practice of writing down what you're thankful for daily for 21 days and encourage a new perspective.
Sleep plays a big role, not only in our skin's health -aka beauty sleep- but this is the time all of our organs get to recover, renew and rejuvenate. Find time to nap, to get to bed earlier, or to enhance your quality of sleep by making sure it is completely dark in your room, that your bed is as comfortable as possible, that the temperature is right and that you're not forcing yourself to stay up to binge watch TV. Do whatever you need to do to make sure the circumstances are conducive to you getting a deep, full night's rest and aim for zzz's by 10pm and getting a full 8 hours so your body can recuperate and rejuvenate. You may consider asking your doctor about taking a Melatonin supplement.
Exercise also relieves stress, helps your lymphatic system circulate, allows for better sleep, sweats out toxins and is crucial for overall health. Running can cause your cortisol levels to increase, so if you're high wired, try yoga or simply walk or hike (my fave). Start with 20 minutes daily and work your way up to your desired level. Devoting self-care time weekly can help raise your self-esteem and stabilize your emotions for an overall healthier and more radiant you. (See my Wellness page for more healing practices.)
It has taken me years to gather all this information and to clear up and it's still a daily journey for me. Everyone's body is different so be patient and KEEP GOING! xoxo Cielo
What could be the root cause of your stress? What can you eliminate to live a healthier, more relaxed life? Are there pent up emotions that you need to release by talking to a trained professional, a good friend or even just writing out a good, long journal entry? Try starting a gratitude practice of writing down what you're thankful for daily for 21 days and encourage a new perspective.
Sleep plays a big role, not only in our skin's health -aka beauty sleep- but this is the time all of our organs get to recover, renew and rejuvenate. Find time to nap, to get to bed earlier, or to enhance your quality of sleep by making sure it is completely dark in your room, that your bed is as comfortable as possible, that the temperature is right and that you're not forcing yourself to stay up to binge watch TV. Do whatever you need to do to make sure the circumstances are conducive to you getting a deep, full night's rest and aim for zzz's by 10pm and getting a full 8 hours so your body can recuperate and rejuvenate. You may consider asking your doctor about taking a Melatonin supplement.
Exercise also relieves stress, helps your lymphatic system circulate, allows for better sleep, sweats out toxins and is crucial for overall health. Running can cause your cortisol levels to increase, so if you're high wired, try yoga or simply walk or hike (my fave). Start with 20 minutes daily and work your way up to your desired level. Devoting self-care time weekly can help raise your self-esteem and stabilize your emotions for an overall healthier and more radiant you. (See my Wellness page for more healing practices.)
It has taken me years to gather all this information and to clear up and it's still a daily journey for me. Everyone's body is different so be patient and KEEP GOING! xoxo Cielo
Helpful Resources:
Dr. Jolene Brighten
Organic Olivia
Corrective Skincare
Holisitic Vanity
Natural Acne Clinic
Naturopathic Beauty
Medical Medium
TheLoveVitamin.com
Copyright ©2020, Cielo Ruiz. All Rights Reserved
Dr. Jolene Brighten
Organic Olivia
Corrective Skincare
Holisitic Vanity
Natural Acne Clinic
Naturopathic Beauty
Medical Medium
TheLoveVitamin.com
Copyright ©2020, Cielo Ruiz. All Rights Reserved
