Acne: Skin Health from the Inside Out

A perspective from our skin specialist – Dr. Jane Litsey.

What are the leading causes of acne?

The causes of acne begin from the inside of the body.  These can include diet, food intolerances, your ability to detox, as well as the gut microbiome.

Diet

A diet high in processed foods, sugar and refined oils contributes to inflammation and sebum (oil) production. The sugars from your diet in the form of sugary foods, but also processed carbohydrates like crackers and breads, raise insulin which increases sebum production.  The sebum combines with dead skin cells and bacteria to create acne.  Refined oils, such as vegetables oils, are found in processed foods and some restaurant oils.

Food Intolerances

Sometimes the body doesn’t agree with certain foods, and this can contribute to inflammation.  Inflammation also increases sebum production.  Common intolerances are eggs, dairy and gluten.

Detoxification

You can think of your body like your kitchen.  While you’re preparing a meal or snack, you have certain things you’ll use and certain wastes that get thrown away. In the body, the wastes process through the liver and detoxification. You may also become exposed to external toxins through your environment – water, air, foods, etc.  These add burden to the detoxification system.  Detoxification relies on elimination channels: urination, bowel movement, sweating and breathing.  When other channels aren’t working smoothly the body uses skin as a last resort for elimination.  The toxins push up into the pore contributing to acne.

Digestive System

If there is damage to the health of the digestive system this can increase inflammation.  Food molecules, and other things, can make their way from the inside of the digestive system into the blood stream.  This triggers an immune response. A big cause could be a history of antibiotics or infection that disrupts the microbiome and diversity of the beneficial microbes.

Do you know of a genetic factor that could pre-dispose someone to acne?

An example for a genetic connection linked to acne is that “genes load the gun, but environment pulls the trigger.”  You can have a genetic susceptibility, but if you put yourself in a healthy environment, the genes are less likely to express themselves to manifest a condition, such as acne.

What kinds of changes are good ways to support acne?

Lifestyle recommendations that all individuals can utilize to support or prevent acne include:

  • Enjoy lots of plants – Be sure to get a high diversity of plants to help fuel the microbes in your digestive system.  Pants also serve as sources of fiber that help remove waste from the body after detoxification.
  • Eat a balanced diet – Eat meals and snacks that include protein, quality fat and plants to support a stable insulin and blood sugar. Avoid refined carbohydrates and vegetable or seed oils.  Choose less inflammatory oils, such as olive, avocado or coconut oils that are cold pressed and organic.
  • Avoid chlorinated water – Drink spring or filtered water and put a water filter on your shower. Dr. Litsey likes the brand Clearly Filtered for drinking water filter. Chlorine can disrupt the beneficial microbiome in the gut and on the skin.
  • Drink water – Aim to drink at least half your body weight in ounces of water each day, unless you’re exercising and then drink more. For example, if you weigh 150 lbs, you’ll target 75 ounces of water.  This supports the hydration of the cells and toxin elimination.
  • Exercise – Make sure you increase heart rate, breathing, and sweat. High intensity training can be extreme, so walking is also a good option. Use what fits your lifestyle and ability.
  • Sleep – Your body cleans house and promotes repair while you’re sleeping. Prioritize 7-9 hours each night of restful sleep.
  • Balance your stress response – Chronic stress disrupts the microbiome, contributes to inflammation, and leads to poor dietary choices which all affect skin. Balancing stress with meditation, breathing and other strategies can help promote a balanced nervous system. Visit these links for more tips on stress balancing strategies – Techniques and Apps to Calm You and 4-7-8 Breathing Technique,

What approaches might you use as a Naturopathic Doctor to support acne?

As a Naturopathic Doctor and holistic healthcare practitioner, I (Dr. Litsey) address the whole body as a system.  I am looking at how the body is “talking” to us.  Some areas we might look deeper into are:

  • Bloodwork, specifically nutrient deficiencies
  • Food intolerances, certain types of testing can be used to assess food intolerances.
  • Gut symptoms, including constipation, diarrhea, bloating and acid reflux
  • Hormones, especially high testosterone for men and women
  •  Menstrual cycle symptoms, such as PMS-related headache or tender breasts

Are there topical products you recommend or avoid?

Often times, most patients are trying to resolve their skin issues with topical products. In many cases, the products may be contributing to the problem.  For example, lotions have additional ingredients to hold the oil and water components together that include additional chemicals. Instead, we can eliminate the bonding and separately use oils in the form of fixed oils, and water in the form of hydrosols.

Oil layer: The simplest combination is a fixed oil, or pressed oil.  Top recommendations are rosehip or jojoba.

Water layer: Hydrosols are essentially watery parts of plants. Some examples are rose, lavender or chamomile. This is not the same as rose water so make sure you’re looking for 100% hydrosol.

Cleaners can be drying which causes the skin to compensate with more oil production. Also, the skin biome thrives in more acidic pH. Cleansers strip the natural acid tone and disrupt the balance.  General recommended cleanser: Wild Iola.

What do you think about sunscreen?

Sunlight is important to the skin, but burning is not good.  Be mindful about the hour of the day and aim for sunlight early or later so you don’t burn but make sure to spend at least 30 minutes of the day in the sunshine.

Antioxidant foods are good for skin and can help protect from burning. Antioxidant foods are fruits and vegetables rich in color such as greens, berries and beets or purple cabbage.

Learn more about sunscreens on a previous blog or visit the Environmental Working Group for their list of approved sunscreens in 2025.

Acne often runs deeper than it appears on the surface, and true healing begins by looking within. Gaining a broader understanding of the root causes can guide you to the most effective support.