3 Important Steps to Reducing Acne Scars

There are a lot of different types of acne scarring. The tips I am giving below can help to make sure the skin is getting all the internal help it needs to repair. If your acne is still active, these tips may help to reduce the risk of scarring. It’s important to note that more severe types of scarring (permanent texture changes to the skin) will need topical treatments done by a professional to really reduce the appearance. Changes in the skin tone (hyperpigmentation) or acne ‘marks’ will fade on their own eventually, but these tips will help to speed up the process!

1. Get your micronutrients! 

To support healing you need to be giving your immune system and your skin cells the nutrients they need. These include:

Vitamin A – low levels of vitamin A affect collagen production and the remodelling stages of the skin. If you’re using retinol on your skin already, they are made from vitamin A. So make sure you’re feeding your skin from the inside with vitamin A rich foods:

Liver, eggs and red, yellow & orange coloured fruits and vegetables. 

Vitamin D – known as the sunshine vitamin, but it’s actually a hormone. Vitamin D is SO important for immune function. It helps to regulate inflammation, promotes wound healing, repairs the skin barrier and skin tissue. The best way to get vitamin D is from sunlight. If you always wear suncream it can decrease the amount of vitamin D you make from the sun. If you have sensitive skin or live somewhere with lower sun exposure you may want to consider a supplement. Always test your vitamin D levels before supplementing. The following foods have very small amounts of vitamin D:

Salmon, eggs and mushrooms 

Vitamin C – Another ingredient in a lot of skincare. A powerful antioxidant that is essential for collagen formation. Foods include:

Strawberries, citrus fruits, kiwis, bell peppers and spinach

Zinc – People with acne have been found to have lower levels of Zinc. Zinc is another essential mineral for immune health and helps at all stages of wound healing. Zinc helps to protect against infections in the inflammatory stage and helps to build collagen in the rebuilding stage. Topical application of Zinc has also been found to improve wound healing. Zinc-rich foods:

Oysters, meats, pumpkin seeds, chickpeas and mushrooms. 

Iron – but only if you’re anaemic! 

Iron is needed to transport oxygen to tissues. If you are anaemic increasing your iron intake may help with increased collagen production and stronger wound repair due to supporting oxygenation to the tissues. Always test your iron levels before considering supplementation. Iron-rich foods include:

Meat (more effectively absorbed by the body), apricots, spinach and legumes.

Protein 

Protein is needed to create, maintain and repair skin tissue. If your protein intake is too low your skin may suffer. The skin is made up of 75-80% collagen. When it comes to protein intake always focus on quality over quantity. Eating a varied diet helps to make sure you get all the amino acids you need to meet your protein requirements. You should be aiming to get a source of protein with every meal. This includes meat, fish, eggs, nuts, seeds and legumes. If you are vegan or vegetarian you may need to add in a protein powder. 

2. Lifestyle factors:

Exercise

Exercise is needed to support oxygenation to the skin to make sure all these nutrients are reaching the skin to aid with healing. Exercise also helps to reduce stress levels which can interfere with the natural healing process of the skin and break down collagen. 

Sleep 

When we sleep our body restores and repairs damaged tissues.Getting poor quality sleep can delay wound healing time, disrupt the skin barrier and reduce skin integrity. I have a full blog post on sleep and how to get better, restorative sleep. 

3. Topical Treatments

Topical treatments are amazing for helping the skin heal, but you need to make sure you’re using the right products and techniques for your skin type. Seeking advice from a professional will be the best way to find what topical treatment is best for you. 

References 

  1. Nutrition and Chronic Wounds https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217039/pdf/wound.2014.0530.pdf
  2. Food and wounds: nutritional factors in wound formation and healing https://www.magonlinelibrary.com/doi/pdf/10.12968/bjcn.2002.7.Sup2.12981
  3. Impediments to wound healing https://www.americanjournalofsurgery.com/article/S0002-9610(98)00184-6/abstract
  4. Vitamin D and the skin: Focus on a complex relationship: A review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4642156/
  5. Acne Scars: Pathogenesis, Classification and Treatment https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2958495/
  6. Malnutrition in the institutionalized elderly: The effects on wound healing https://pubmed.ncbi.nlm.nih.gov/15509882/
  7. Zinc in Wound Healing Modulation. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5793244/pdf/nutrients-10-00016.pdf
  8. Zinc Therapy in Dermatology: A Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120804/
  9. Role of Micronutrients in Skin Health and Function https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4428712/
  10. Impact of sleep restriction on local immune response and skin barrier restoration with and without “multi-nutrient” nutrition intervention https://journals.physiology.org/doi/full/10.1152/japplphysiol.00547.2017
  11. Photo by Shiny Diamond from Pexels

Do you feel like you’ve tried everything but nothing will shift your acne?

I’ve been where you are for years and can understand your frustration. Grab my eBook and get my best tips on what to do to finally improve how your skin looks and feels. You’ll also get a bi-weekly roundup of my tips and blog posts to help you lead a healthy lifestyle, plus news I only share through email. You can unsubscribe at any time by clicking the link in the footer of my emails. Before you subscribe please make sure you have read the privacy policy page.

By Emilia Papadopoullos
DipCNM, Nutritional Therapist

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