Holistic Approach to Acne

Many people in all stages of life struggle with acne. While some may think of it as a purely surface-level issue, acne often has multiple contributing factors – typically more internal than external. 

Taking a holistic approach by addressing the body as a whole, rather than focusing on one specific factor, can lead to the most significant transformations. Since there is usually more than one underlying cause, this approach supports long-lasting benefits. 

Let’s explore the different contributors to acne and holistic approaches to bring the body back into balance, helping skin stay healthy and happy. 

Contributors to Acne

Gut Health

The gut and skin are closely linked, often referred to as the “gut-skin axis”. Compromised gut health may cause systemic inflammation, which in turn, can lead to acne.

Factors like an imbalance in the gut microbiome and poor digestion can contribute to acne. 

Ways to support gut health: 

• Digestion: When the stomach and small intestine aren’t able to effectively digest food, undigested food can travel through the GI tract, potentially irritating the gut lining and disrupting microbiome balance.

• Chewing food thoroughly and eating when the nervous system is calm (“rest and digest” mode) can set your stomach up for success. For additional support, many individuals use digestive aids like digestive enzymes, digestive bitters or betaine HCL to enhance digestion. This is not medical advice. 

• Microbiome Support: The gut microbiome consists of a complex ecosystem of microorganisms -- such as bacteria, archaea, fungi and viruses -- both beneficial and harmful. Harmful bacteria are generally not a problem when enough beneficial bacteria are present to keep them in check. 

• Incorporating habits like enjoying a diet rich in whole foods, probiotic-rich foods (such as yogurt, sauerkraut, kefir and kimchi) and prebiotic-rich foods (fiber-rich fruits, vegetables, legumes and grains), along with reducing alcohol and sugar, establishing a regular exercise routine, taking daily walks, managing stress and using antibiotics only when necessary, can all support a healthy microbiome.

Hormone Balance

Hormones play a major role in acne development. Imbalances in hormones like androgens can increase oil production, which can lead to clogged pores and breakouts. Blood sugar spikes can cause insulin levels to rise, which can trigger androgen production. Chronic stress can also disrupt hormone balance because cortisol has a strong impact on the production and secretion of hormones.

Ways to support hormone balance:

• Blood sugar regulation: The main goal for blood sugar regulation is to prevent blood sugar spikes, which can disrupt the body’s blood glucose and insulin balance.

• Research shows that the order in which you eat the food on your plate can significantly reduce the potential for spikes. Eating proteins, fat and fiber first then carbohydrates, creates a sort of “mesh” in the stomach that slows the absorption of carbohydrates, preventing a rapid spike in blood sugar. This way you can enjoy everything on the plate while keeping blood sugar levels more stable.
  
  
• Another effective way to prevent blood sugar spikes is with 5-15 minutes of movement after meals. Our muscles use glucose for energy, and when they’re activated by movement, they absorb free glucose from the bloodstream which helps to keep blood sugar levels stable. 

• Stress management: Stress, whether emotional or physical, is inevitable in life, and our bodies are equipped to handle sporadic stress. Problems arise, however, when stress becomes chronic and consistent. Prolonged high levels of cortisol can disrupt hormone balance, contributing to skin issues like acne, as well as conditions like eczema, psoriasis, rosacea and more.

• Finding ways to minimize stress is one of the most impactful things you can do for both your skin and overall health. Stress-reducing activities like deep breathing, meditation, EFT tapping, walks in nature, exercise, reframing your mindset, talking to loved ones and praying have helped many individuals soothe their stress and find comfort. 

• Endocrine disruptors: Endocrine disruptors can mimic or block natural hormones, which can throw off hormone balance. Additionally, these disruptors can stress the liver and other detox pathways, making it harder for the body to process and eliminate hormones efficiently. 

• Today, there is much more awareness around endocrine-disrupting chemicals, which has created a market for safer products. When shopping for household cleaners, makeup or skincare, aim for options without parabens, phthalates, or synthetic fragrances.

Detoxification

Detoxification is a critical process for clear skin, it allows the body to remove waste and toxins efficiently. When detox pathways – such as liver, kidneys, lymphatic system and skin – are functioning efficiently, the body can eliminate waste effectively. However, when these pathways become blocked or sluggish, it can lead to an accumulation of waste in the body. This buildup can negatively impact homeostasis in the body and can lead to excess oil production, inflammation and pore blockages in the skin.

Ways to support detoxification: 

• Support liver health: The liver is our primary detox organ. Incorporating foods like leafy greens, beets, dandelion root and milk thistle along with certain herbal teas can have a beneficial impact on liver health. 

• Stay hydrated: Water helps to flush waste through the kidneys and out of the body.

• Promote lymphatic flow: The lymphatic system needs movement to function well, and it doesn’t have a pump like the heart. Regular exercise, inversion exercises, rebounding, gua sha and dry brushing can help to stimulate lymphatic flow and help the body remove waste more efficiently. 

Skin Barrier Integrity

The skin barrier is the outermost layer that protects against bacteria, allergens and moisture loss. When compromised, it becomes more vulnerable to irritation and infections, which can lead to acne.

Harsh skincare practices, such as over-washing, can strip the skin of its essential lipids, weakening the barrier. While acne may seem like a dirt or grime issue, the real contributor is often a compromised skin barrier. A strong, healthy skin barrier helps prevent dirt and grime from entering the skin, making it essential to support and protect it for clearer, healthier skin.

How to support and care for the skin barrier: 

• Generate a gentle skincare routine: Gentle is key. Focus on skincare practices like patting your face dry instead of rubbing, avoiding over-washing or over-exfoliating, using gentle skincare products, steering clear of harsh acids like AHAs and BHAs and avoiding long, hot showers. All of these practices help preserve the integrity of your skin barrier.

• Apply a lipid-rich moisturizer daily: The skin barrier is lipid-rich, and applying lipids daily helps keep it strong and resilient. Tallow contains lipids that are biocompatible with the skin barrier, making it an excellent option for supporting skin health (1). Check out our tallow balm collection here. 

• Apply vitamin C to the face daily: Vitamin C is essential for maintaining healthy skin, and its role extends beyond just fighting free radicals. It plays a crucial part in the formation and maintenance of the skin barrier (2), which is one major reason it has become so popular in skincare.

Hydration

Hydration is often overlooked when it comes to managing acne, but it plays a significant role. Dehydrated skin may produce excess oil to compensate for moisture loss, potentially clogging pores and leading to breakouts. Drinking adequate amounts of mineral-rich water daily can help to balance oil production and support skin barrier integrity, reducing the likelihood of acne. 

Filtered water is typically stripped of minerals during the filtration process, and our bodies need a balance of water and minerals to absorb and use the water effectively. One simple way to increase minerals in water is by adding a small pinch of sea salt to a large glass of water. There are also other electrolyte options available. A popular choice with a good balance of minerals without questionable ingredients is Just Ingredients. Check out their electrolyte selection here. 

Other potential contributors to acne: 

• Hyperfixation on acne: Interestingly, many people find that once they stop fixating on their acne, they start to see improvements. Our minds have a powerful impact on our physical health, and hyper-focusing or stressing over your skin could actually be exacerbating your acne.

• Sleep hygiene: Quality sleep allows your body to repair itself, including your skin cells and the systems that influence the skin. Aim for 7-9 hours of quiet, restful sleep each night. Reducing blue light 2-3 hours before bed has shown to have positive effects on sleep quality. Blue light blocker glasses are a great option! 

• Cleanliness of sheets, towels and phone: In combination with skin barrier damage, external factors such as bedding, towels or phone screens can sometimes exacerbate acne. Washing sheets weekly, using a fresh, clean towel regularly and disinfecting your phone periodically can help reduce the spread of bacteria to your skin. 

• Certain supplements: Supplements like whey protein, vitamins B6 and B12, Biotin, Iodine and multivitamins have been known to contribute to acne. 

• Gut sensitivity: Certain foods, like dairy and gluten, can be irritating for some individuals and may contribute to acne. While we generally don’t recommend dietary restrictions due to their potential impact on mental health, if removing one or both of these foods improves your skin, this positive change may ultimately benefit your mental well-being—especially since acne can significantly affect mental health.

• Cosmetic and Skincare Products: Using non-comedogenic skincare and makeup products is essential to prevent clogged pores. Check out our blog post that explains all things comedogenic here. 

• Medication: Certain medications can trigger acne, including steroids, hormonal birth control and some antidepressants. 

We wanted to provide all the information anyone struggling with acne might need. It’s a lot, but we believe that having a full picture allows you to make informed choices about your healing journey.

Remember, trying to do too much at once can be overwhelming, and stress itself can be counterproductive. The key to any health practice is to bring joy into it—that’s what makes these habits sustainable. If one particular practice resonates with you and feels manageable, that’s enough, and it might have a bigger impact on your skin and health than you’d expect. It all starts with one step. Just don’t overdo it—there is such a thing as too much!

References:

1. Tallow, Rendered Animal Fat, and Its Biocompatibility With Skin: A Scoping Review - PMC
2. Frontiers | Role of Vitamin C in Skin Diseases