Good things for Acne
(Same old well known info, arranged in a new way. For when you only have time for the answers, but with links to more info. And see also this thread for more details on the Ultimate Question on Acne, Diet, Health and Everything!, a collection of links to numerous of the most valuable discussion threads ever. Click on it!)

Covering all these interrelated things:
-Stable Blood Sugar/good Glucose Metabolism (no link because it's below in this post)
-Anti-Inflammatory diet and lifestyle
-Improving Hormone Balance
-Healthy Liver Function
-Healthy Adrenal Function
-Good, Complete Digestion
-Allergies and food intolerances
-Reducing Hyperkeratinization/Hyperproliferation- Stage 1 in the formation of acne.
-Good Sleep/Light exposure/Circadian cycle.
-Nutrition
-Hyper/Hypothyroid - lowers SHBG levels, increases inflammation
-Stress
-Immune system
-Topical treatment
-Regular Exercise - affects nearly everything, like blood sugar, sleep, stress, mood,
-Body Fat - affects inflammation and hormone levels
-Brain health, Mood, Willpower, Depression, etc
- PCOS
-Oily skin, fat metabolism and Sebum quality
-Lipid metabolism
-Your Health - Numbers to know and monitor
-Anti-Aging - because someone asked and the same diet and lifestyle habits help that too.

All this may seem overwhelming, but notice how inter-related most of these things are and how the same nutrients and habits help so many issues. Also, most things listed here are just plain good for you period. Things everyone should do regardless of acne. For anti-aging, disease prevention, wellness, happiness...

Other great threads:
-Doctors and other experts admitting to the diet and acne connection thread

-Members who've cleared their skin via diet and lifestyle habits

-Clinical studies on the connection between diet and acne

Will always be in progress. I'm working on it all the time adding good things and links to sources and more info. Refer back when you need reminders of all the factors. I know I need reminders. I'm sure there's plenty I've forgotten in these lists.

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Good things for Blood Sugar/Insulin/Carb Metabolism
Insulin is a master hormone that influences almost all other hormones. Elevated Insulin stimulates Androgen and IGF1 production, while simultaneously inhibiting production of the proteins that bind them--SHBG and IGFBP-3. Androgens stimulate oil production, IGF1 causes hyperkeratinization and hyperproliferation of skin cells.

Elevated Insulin also causes inflammation which worsens acne and scarring. Inflammation is also aging and the root cause of degenerative diseases. Causes loss of elasticity in tissues. In addition, when cells become insulin resistant leaving sugar floating around in the bloodstream, it causes glycation which also reduces elasticity in tissues.

Basics:
Glycemic Index - is a measure of the effects of a food on blood sugar levels.
Glycemic Load - as above but takes into account the amount of food eaten. For example, a small piece of candy can have a lower GL than a bigger amount of a lower GI food.
Simple chart of the GI and GL of some common processed and unprocessed foods.
Insulin Index - A measurement of blood insulin levels in response to various foods. Turns out that lean protein also stimulate excess insulin. And refined carbs illicit a high insulin response than their GI suggests. http://www.acne.org/messageboard/Insulin-Index-t259695.html and a website

So, The Good Things for Blood Sugar/Insulin:

Diet habits
-Avoiding foods and drinks that spike blood sugar like sugars, refined grains, high GI foods not eaten in combination with low GI foods, - making a high GL meal.
-Eating Fats, protein and fiber to lower the GI of a meal, doesn't mean diet needs to be high fat or high protein. And very high fiber might not be good for you either.
-Avoiding over eating. High calorie meals can also be high GL meals even when composed of fat and protein. And because cell mitochondria are capable of processing only so much glucose so consuming more than your body can handle will result in excess glucose in the blood stream causing serious health problems.
-Resistant Starches
-Consuming vinegar before carb meals - acetic acid in vinegar blocks a digestive enzyme as well as improving stomach acid PH. Have a couple spoons of ACV in glass of water or have salad with vinaigrette prior to meal.
-Eating foods high in the nutrients listed below:

Anything that improves circulation, Blood pressure, cholesterol, so:
Exercise!!! - also increases insulin activity in order to provide energy for exercise, especially beneficial is short bursts of very intensive activity like interval training such as walking combined with sprinting, stairs, or hills. Or weight/resistance training. Any short bursts of intense exercise will help blood sugar, so take the stairs!!

-Omega 3 EFAs - from fish, krill oil, flax seed, chia
-The Omega 6 EFAs: G.L.A and linolenic acid
-Anthocyanins - phytonutrients primarily in red and purple fruits and veg, strengthens capillaries.
-Capsaicin - from chili peppers
-GINKGO BILOBA - for circulation
-Ginger - for Blood Pressure
-Limiting salt - also for blood pressure
-Potassium - blood pressure
-B3/Niacin/Inositol/Niacinimide - helps improve just about all the bad things in your lipid profile as well as circulation & BP. But high doses can reduce insulin sensitivity and harm the liver.
-Chamomile tea - studies show it both improves blood sugar and complications of diabetes as well as being calming to help with stress and sleep.


Nutrients specifically involved with insulin/glucose/fructose metabolism
-Chromium - essential for insulin activity
-Biotin - works with chromium?
-Cinnamon
-Fiber - psylium, -Glucomannan -- slows metabolism of carbs.
-Alpha lipoic acid - Insulin signaler, helps insulin transport glucose into cells
-Vanadian - same as above
-Magnesium - part of carb metabolism, may stimulate release of insulin
-Vitamin D - It's actually a hormone, not a vitamin. Helps maintain insulin levels. Also helps BP.
-Zinc - involved in insulin storage and release
-CoEnzyme Q10 - carb metabolism
-B3/Niacin/Inositol/Niacinimide - also involved in the activity of in enzymes that transport and break down fats, proteins, carbohydrates. Has been shown to improve blood sugar, androgen levels, hirsutism and acne in women with PCOS. But high doses can reduce insulin sensitivity and harm the liver. -See also d-chiro-inositol from buckwheat and d-pinitol from Carob
-Taurine
-Melatonin


Other nutrients that have been shown via studies to play a role in lowering blood sugar/things people with insulin resistance/diabetes tend to be deficient (although we all tend to be deficient)/Things that supplementation has tended to lead to improve insulin resistance for whatever reason:
-Vitamin E
-NAC - shown to increase insulin sensitivity and lower androgen levels in women with PCOS.
-d-chiro-inositol - in buckwheat
-Salt
-polysaccharides in Tea - and there's more in black tea than in green, white or oolong

And lots of things that help deal with damage from and/or degree of poor glucose metabolism like C, B vitamins, E, zinc, CoEnzyme Q10. All kinds of antioxidants.

-Sleep/Circadian Rhythm - You need bright light exposure in the daytime and darkness at night. Affects melatonin/seratonin, insulin sensitivity, carb metabolism, hormone production and release, stress, digestion.
-A healthy liver - part of sugar metabolism, especially regarding fructose.
-Healthy Adrenal function - for proper cortisol levels, which is involved in glucose metabolism. Adrenals also involved in hormone production.
-Low body fat - visceral fat (around your middle) secretes hormones that impair insulin sensitivity.
-Muscle mass improves insulin sensitivity.

Also, some people may suffer from fructose malabsorption or even be fructose intolerant and may need to take steps to improve fructose malabsorption or avoid fructose. See Good Things for Liver, Sleep/Circadian Rhythm - adequate bright light exposure in daytime affects carb metabolism Chart of fruits and the amounts of each type of sugar Fructose is best absorbed when in equal amounts of glucose.

And There's evidence that Saturated fat lowers insulin sensitivity and low fat diets have been found to improve diabetes.


And this was posted by a member here, but I don't yet have any additional source:


Nutrition Data on GI and GL and their own Fullness Factor index

This post has been edited by alternativista: Sep 2 2010, 04:40 PM

Good things for Digestion/intestinal health:
Poor, incomplete digestion leads to poor nutrient absorption, inflammation, and food intolerances, etc. And sometimes seriously inconvenient condition such as IBS.

-Digestive Enzymes
-Plenty of raw foods, to preserve enzymes not to mention vitamins destroyed by cooking.
-Ginger

-HCL (Hydrochloric Acid) digestive acids
-Supplements
-Stimulating digestive acid (HCL)- Achlorhydria and hypochlorhydria by:
--Chewing
--Capsaicin (hot peppers)
--Salt
--Apple Cider vinegar or other source of Acetic acid before meal, such as vinaigrette on salad. (Also helps keep stable blood sugar.)
--Black Pepper. At least according to Alton Brown, the Good Eats TV guy.
--B vitamins - some are precursors to HCL,


For Intestines (leaky gut/IBS/Candida overgrowth)
-Probiotics and the insoluble fiber (aka prebiotics/resistant starch) to feed them, some specific strains may prevent intestinal hyperpermeability. You can take mega doses periodically or take supplements or eat fermented live cultured foods daily.
-Glutamine
-Reducing candida via restrictive diet, less sugar and more fiber and probiotics, consuming anti-fungals like garlic or herbs or purchased cleanse product.
- Colostrum

-Bile - what the liver secretes toxins into to get rid of them. From there they get bound up with fiber and eliminated from the body.
-Taurine - a major component of bile

-Niacin/Inositol - involved in the activity of in enzymes that transport and break down fats, proteins, carbohydrates...

Habits
-Avoiding foods you lack the ability to digest or have any kind of intolerance to
-Not binge eating. Eat moderate meals. Never stuff yourself.
-Chewing food well for more complete digestion
-Lots of Water - to make sure food makes it all the way through...

Prepare foods properly to minimize problematic anti-nutrients. Particularly with any kind of seed: grains, nuts, legumes/pulses. Phytates inhibit availability of nutrients, Lectins are inflammatory, can cause damage to cells, intestinal linings, etc and may even have a direct role in acne. Lectins are in all foods, but particularly in seeds. And you can minimize the lectins in seeds by soaking, sprouting, and/or fermenting in addition to combining with certain nutrients. I'm gathering info on that in this thread:
http://www.acne.org/messageboard/ZAG-enzyme-t247794.html

Avoiding sugar that among other things, feeds candida and causes an imbalance between it and probiotics.

Circadian Rhythm - Sleep and adequate bright light exposure in daytime affects carb/fructose metabolism which among other things impacts ability to absorb nutrients. Important nutrients like Zinc.

Article explaining various problems caused by poor digestion and steps to digestive health.

Various enzymes and what they breakdown:
http://www.enzymedica.com/enzyme_specialists.php

Consider if you suffer from carb/fructose malabsorption and address it. See more info under Good Things for blood sugar above. And this article: http://www.healthsystem.virginia.edu/inter...rettArticle.pdf

This post has been edited by alternativista: Aug 4 2010, 02:21 PM

Things good for the liver: in a nutshell--sulfur , activates detoxifing enzymes in the liver.
Because, among other things, the liver removes excess hormones from circulation. If it can. If it's not overtaxed by fructose metabolism, excess glucose or toxin removal, etc. Sex Hormone Binding Globulin (SHBG) and IGFBP-3 are also synthesized by the liver. The liver really is key in hormone issues.

CYSTEINE, METHIONINE - sulfur containing amino acids. Essential, but body can make one from other. Precursor to glutathione. Aids liver in fat metabolism, removing toxins, antioxidant.
TAURINE - sulfur containing amino acid made by body from the above. Major component of bile. Read about role of bile and fiber in removing excess hormones and toxins.
N.A.C - Form of cysteine available in supplements
SAMe - Form of methionine available in supplements

MSM - sulfur containing supplement, well known for softening skin.
GLUTAMINE - amino acid involved in body's PH, liver enzymes, also cell turnover, muscle mass, heals leaky gut
GLUTATHIONE - important anti-oxident made from Cysteine, Glutamic acid, and Glycine.
GLYCINE

SULPHUR PHYTOCHEMICALS - From Allium (garlic, onions, leaks), Brassicas and greens (cabbage, broccoli, cauliflower, brussel sprouts, kale, spinach ) tumeric (in curry and mustard) contain unique sulfur-containing phytonutrients, such as indole-3-carbinole (I3C) and sulforaphane. I3C and sulforaphane help activate and stabilize the body's antioxidant and detoxification mechanisms. Other sulfur compounds, which are produced as a result of cutting, chewing or digesting cabbage, increase the liver's ability to produce enzymes that neutralize potentially toxic substances. Try green smoothies, curries and stir fries with these veggies, etc.


CALCIUM D-GLUCARATE - from broccoli, cabbage, apples, others. Helps the liver in removing toxins and excess hormones from circulation.

LIPOIC ACID an important anti-oxident nutrient.
QUERCETIN - Flavanoid abundant in apples.
Molybdenum - needed for sulfur amino acid metabolism

In addition to the above plant sources, animal proteins are also high in sulfur- eggs, chicken, fish, dairy...

Also, avoid excessive amounts of fructose and glucose, such as that in added sugars and HFCS in processed foods and drinks. Fructose is metabolized by the liver. Excess glucose is taken up by the liver for storage.

Herbs and such purportedly good for strengthening the liver:
Milk Thistle aka silymarin - prevents toxins from entering the liver cells and stimulates the formation of new liver cells
BETAINE from beets, spinach and other foods, which promotes the regeneration of liver enzymes and the flow of bile. It also has a beneficial effect on fat metabolism, cancer. More info
Lipoic Acid, as in Alpha - Chelates/prevents damage from inorganic metals such as mercury, found in spinach, broccoli, tomatoes...

More about the metabolic functions of the liver

This post has been edited by alternativista: Jan 18 2010, 04:44 PM

Good things for allergies and food intolerances. And therefore digestion and inflammation. There's also a relationship between elevated histamine and elevated androgens.

-Determining what you might be intolerant to via an Elimination Diet (thread includes list of Hypo-Allergenic Foods)
-Avoiding things you are allergic to.
-Avoiding things you have difficulty digesting. Can lead to allergies.

Also, in addition to whole food items, consider that you might be allergic to chemical or natural ingredients in processed foods, supplements, cleansers and topicals or elsewhere in your environment.

Reduce stress- Many food intolerances start in time of stress.
Improve Digestion - poor digestion can lead to food intolerances and excess histamine. Avoid foods that seem to cause digestion problems. Try avoiding problematic foods like dairy, gluten, legumes...

Natural Antihistamines: (but remember there's more involved in allergic reaction than just histamines)
-Vitamin C,
-Salt,
-Quercetin - from Apples, grapes, tea, onion, especially red onion (higher in the outermost rings[10]), red grapes, citrus fruit, tomato, broccoli and other leafy green vegetables, and a number of berries, prickly pear cactus.
-Methionine - (SAMe, sulfur containing veggies) sulfur containing amino acid. Lowers histamines.
-B6 - intestinal enzymes that break down histamine into other substances before it gets absorbed into our bloodstream require vitamin B6 to function.
-Cinnamon?

-Proanthocyanidins- flavonols found in apples, cinnamon, grape seed, cocoa, grape skin, and red wines of Vitis vinifera. However, bilberry, cranberry, black currant, green tea, black tea, and many other plants contain them. Also protects from sun damage, protect against breakdown of collagen, antioxidant, strengthens capillaries for improved circulation

-Vitamin D - a study on asthmatic kids found a relationship between low vitamin D levels and elevated IgE and eosinophils, markers of immune activity. And if you avoid the sun, the 90 or whatever IU the RDA recommends is nowhere near enough. Try 3,000.

-Vitamin A - deficiency increases inflammatory response.

General Tips

- Some foods, such as oranges and other common allergens release histamine, animal protein contains histadine, the precursor to histamine. Histamine restricted diet info and lists of high histamine containing foods: http://www.urticaria.thunderworksinc.com/p...owhistamine.htm

http://www.michiganallergy.com/food_and_histamine.shtml

Other types of food hypersensitivities besides allergies (allergies involve the immune system. ) You can also lack the ability to digest certain foods like dairy, gluten, legumes, all grains, fructose, etc.

IgG mediated responses.
There are allergies that involve types of antibodies common tests don't check for. See IgG vs IgE reactions, Allergy Testing

Studies showing relationship between intolerances, immune response, inflammation and acne:
http://www.acne.org/messageboard/forums.html...t

Statement from the Food Allergy & Anaphylaxis Network

Although these people are probably only worried about allergies that cause immediate type reactions and not those that cause acne, fatigue, headache, etc. And it's not an entirely accurate statement considering cashews aren't really nuts and fewer people are allergic to them than true nuts. Walnuts aren't nuts either, but I don't know how allergenic they are.

Also, Mayo Clinic study finds gluten intolerance is now 4 times more common than in the 50s. And I don't need a study to know that peanut intolerance increased by lord knows how much. When I was a kid, I never heard of anyone being allergic to peanuts. Children ate peanut butter. Period. Now we can't have them on airplanes because you might kill someone just opening the package.

Related Threads:
Relationship between elevated androgens and elevated histamine
http://www.acne.org/messageboard/Androgens....html&st=20
Food Intolerances, Inflammation and Tests

List of Hypoallergenic Foods from whfoods.org.
Lectins -Most common allergens happen to be the foods containing the most lectins like wheat/gluten, dairy (from grain fed cows), soy, peanuts and some other legumes. See ZAG Enzyme thread. Although black beans are included in the whfoods hypo-allergenic list, but, per some of the lectin info, are members of the pinto bean family which contain the most lectins.

This post has been edited by alternativista: Jun 10 2010, 02:22 PM

Good things for Inflammation:

Chronic Inflammation is aging and the root cause of degenerative diseases. Elevated insulin levels cause inflammation which worsens acne and scarring. Causes loss of elasticity in tissues. All tissues. (Dr. Perricone claims cellular level inflammation causes cells to be malformed and not exfoliate properly causing clogged pores. Here's a study that supports this)

ROS response (Reactive Oxygen Species -ions or very small molecules that include oxygen ions, free radicals, and peroxides - increased by stress, inflammation, part of allergic response)

-Eating an anti-inflammatory diet high in antioxidant rich plant foods and Spices, Fish. Prepared in the best way to preserve nutrients including a good amount of raw foods.
-Consume Linoleic acids??? - I have to investigate where this came from, make sure it's not linolenic acid.
-Consume lots of Anti-oxidants
--Teas - green, white, roibos...
--All kinds of plant nutrients like resveratrol, EGCG, quercetin.... Just eat a lot of colorful and flavorful plant foods, herbs and spices.
-Avoid/limit pro-oxidant/inflammatory foods: Bad fats, meals that elevate insulin, sugar, fructose especially from HFCS, trans fats, hydrogenated fats like margarine and crisco, polyunsaturated vegetable oils and other sources of certain omega 6 EFAs. When overloaded with it, the liver turns fructose into triglycerides to get rid of it quickly. (Limit when the source is a nutrient dense food like fruit and veggies, avoid/severely limit when the food has no value or is easily substuted (margarine, crisco, veggie oils, foods fried in such fats)

Nitric Oxide - important messenger in the body but excessive levels cause inflammation, lead to all kinds of inflammatory conditions, like acne and many more serious things.
-Avoid auto exhaust, cigarettes/smoke.

Antioxidant/anti-inflammatory nutrients:
-A
-B vitamins
-C
-D
-E
-Carotenes: beta carotene, lycopene
-Zinc
-Lipoic Acid
-Omega 3 EFAs
-Gamma Linolenic Acid (an omega 6 made by the body from linolenic acid, but can be hampered by many dietary issues)
Superoxide Dismutase (SOD) enzyme formed in the body. Omega 3 and other nutrients needed.

-Sulfur - sulfur containing amino acids and other sulfur compounds from garlic, onions, broccoli, spinach, cabbage, Tumeric which is in curry and mustard, etc. Try Green smoothies, stir fries, curries..

Olive oil

-Melatonin - so follow natural Circadian Cycle of bright light in day, darkness at night and sleep well. Eat foods needed to produce seratonin in daytime. See Good Things for Sleep

Avoiding anything you have an intolerance for. Reactions cause inflammation.
Natural antihistamines
Good digestion
Low body fat -visceral fat (around your middle) in particular causes inflammation.
Avoiding/managing Stress - See good things for Adrenal Health.

Regular low to moderate intensity physical activity Walking, dancing, yard work, etc. Prolonged intense workouts such as jogging, half hour to hour intense cardio, etc are inflammatory and damaging. Also, our energy systems were never designed to fuel for such prolonged intense activity.
Study: Exercise as a Mean to Control Low-Grade Systemic Inflammation
Study: Oxidative Stress affects acne

Sites:
Nutritiondata.com Look up foods and check their inflammation rating.
http://theconsciouslife.com/top-10-inflamm...ds-to-avoid.htm
http://theconsciouslife.com/top-10-anti-in...atory-foods.htm

This post has been edited by alternativista: Sep 2 2010, 05:05 PM

Good things for hormone balance

Healthy glucose metabolism - because Insulin stimulates androgen production
Healthy Liver Function so it can remove excess hormones from circulation
Healthy Adrenal function - affects hormone production
Regular, adequate Sleep - because so much is timed by your sleep and wake cycle as well as natural exposure to bright light and darkness. Hormone production and release, for example. Also for seratonin/Melatonin production.

Blood sugar stabilizing, anti-inflammatory nutrient dense diet and lifestyle habits - reduces stimulation of hormone production and increases Sex Hormone Binding Globulin (SHBG) levels.

Avoidance of dairy and high GL meals - to lower IGF-1 levels

Nutrients and supplements:

for Androgens:
- Inhibiting DHT: DHT is a form of testosterone that binds to receptors in skin to stimulate oil production, hirsutism, male pattern baldness. You inhibit the conversion by inhibiting the 5-alpha reductase enzyme that converts Testosterone to DHT, or by inhibiting DHT from binding to receptors.
Some of us have more of the enzymes that convert Testosterone to DHT than others. One of the ways we are predisposed to acne.
--Zinc - inhibits enzyme that converts testosterone to DHT.
--Lycopene - Yeah, as in tomatoes. Click on the link.
--Beta Sitosterol - compound in plant oils, prevalent in Saw Palmetto, Pygeum, Nettle, but also avocados, pumpkin seeds, other high fat plant foods.
--Spearmint/peppermint tea - specifically good for hirsutism as it affects DHT specifically involved in hair follicles (Type II 5-alpha reductase inhibitor).
--EGCG in green tea - although there may also be components in tea that can stimulate androgens.
--Fats--GLA, ALA, Linoleic Acid and Oleic Acid -Type I & II 5-alpha reductase inhibitor
--Flax lignans - DHT inhibitor, but also estrogenic
-Melatonin -
-Licorice- Extract in supplements, topicals or in tea. Dan's AHA lotion has licorice, as do many Eucerin products. See also this study on herbal oils/extracts including licorice.

Discussion on natural androgen and DHT inhibitors
-Niacinimide? Seen in lists of DHT blockers on hairloss sites, haven't found a better source
-DIM -


Estrogen/Progesterone -
PMS issues and irregular cycle may be indicators of estrogen dominance. It's about a possible excess of estrogen relative to a possible deficiency of progesterone. And acne and other symptoms occur with the monthly fluctuation of progesterone. (Excess estrogen blocks testosterone receptors making DHT dominant. Looking for more info) In addition, there are more estrogen receptors in the skin with acne than in normal skin. More studies needed to know what that means.

And you can be estrogen dominant and have excess testosterone or DHT at the same time. Offsite articles on Estrogen dominance
-Healthy Adrenal function
-Healthy Liver Function - eat those cruciferous veggies.
--CALCIUM D-GLUCARATE - helps the liver remove excess hormones and toxins from circulation. In apples, sulfur containing veggies like cabbage, broccoli, kale families.
--d-chiro-inositol - in buckwheat
--GLA - such as evening primrose, borage or black currant oil.
-Vitamin C - boosts production of DHEA, a master hormone that regulates estrogen and progesterone production.

Boosting progesterone can help:
-Vitex/chasteberry - boosts progesterone production by improving pituitary gland function.
-Progesterone Cream - increases progesterone levels.
-DIM/Broccoli Pills/cruciferous veggies - removes excess estrogens

It is better to work on health than to directly try to alter your estrogen, testosterone and progesterone levels with supplements. You can make things worse. It's difficult to know what's really going on with your hormones. Notice how doctors prescribe BCPs by trial and error. However, I think there's less harm in inhibiting DHT conversion, especially in females or topically only in males.

For Both Androgens and Estrogens
-Consume vegetables for fiber. Because when the liver removes excess hormones, they are secreted via bile into the stomach where they will hopefully be bound up with fiber and eliminated from the body. Otherwise, they go back into circulation.
-Avoidance of chemical xenoestrogens, hormone mimickers and endocrine disruptors - They are everywhere! List of sources here in this DIM thread and here. Avoid eating and drinking from plastics. Get a water filter and drink from glass, ceramic or stainless steel.
-Consuming or avoiding excess amounts of plant foods high in phyto-androgens or phyto-estrogens. These can help or hurt men and women.
-Lose excess body fat. Fatty tissues contain enzymes that convert testosterone to estrogen as well as the enzymes that convert testosterone to DHT. And hormones are stored in fat.


-Resveratrol
-Vitex/chasteberry? I've seen a few article say it improves pituitary gland function in which case it should help everyone.

Omega 3 EFAs - Also important for zinc absorption

Vitamin D - It's actually a pre-hormone, not a vitamin. See also the vitamin D council

Boost SHBG Levels with insulin controlling diets - SHBG binds to hormones rendering them inactive. Low levels associated with acne, hirsutism, hypothyroidism, PCOS, etc. Also, a low fat diet has been shown to increase levels. Estrogen also increases SHBG.

This post has been edited by alternativista: Aug 12 2010, 03:31 PM

I would have to give a major bump to bitter melon (100% natural). If you do high amounts of anaerobic activity and hence need a decent supply of carbo's. Take a couple of bitter melon capsules with your high carb meal and you should avoid a break out.

Something happened to all the links in this one. I'll try to get them redone. Damn. there were some good ones.

Good Things for Sleep

So much is timed by a proper wake sleep cycle, including hormone production and release, all kinds of hormones which are what control how your body functions. Affects melatonin/seratonin, insulin sensitivity, carb metabolism, hormone production and release, stress/mood/adrenal health, digestion... Lack of sleep plays just as important a role in developing diabetes as diet and obesity. You need to sleep well. And it requires regular exposure to bright light and to darkness.

-A regular sleep schedule
-Plenty of bright light, preferably sunlight, during the day. Get outside. Do it in the morning, before lunch and before you get that afternoon slump. Or take a brief siesta, whichever works for you and the length of the day, but get out in the light after. At some point after lunch we experience a dip in core temperature that triggers melatonin production unless you are in the bright light.
-Slow down and relax in evenings. No exercise within 3-4 hours of bedtime.
-Darkness at night. Dim lighting in evening. No light for sleep. Mimic nature as much as possible.
-Early bedtime. Again, mimic the natural pre-electricity age as much as possible.
-Don't turn on lights if you get up during the night. Get night lights for bathroom if needed.
-Exercise during the day to very early evening. Not within a few hours of bedtime. But do stretch and try some deep breathing before bed.
-Wear socks to bed. Something about overall body temp and circulation....
-Shower or bath before bed. Also about body temp, but also just plain makes you feel better. I can't sleep without bathing. I'll wake in the middle of the night feeling icky.
-Eat dinner early and have only a very small snack of some sleep enhancing food near bedtime. see below for foods.

Melatonin -
-Supplement or
-Habits to improve melatonin production:
--Boosting seratonin production in the daytime will improve melatonin production. Seratonin is converted to melatonin when triggered by darkness. Process stops when you are exposed to light. Potassium involved in conversion.
---Nutrient precursors to seratonin are methionine, folate, B12, B6, TMG (betaine) and zinc, and maybe some calcium and magnesium. And of course, amino acid tryptophan. From here (lost the link, sorry)
---Bright light exposure.
---Exercise
--Darkness triggers conversion of seratonin to melatonin in preparation for sleep.

--Omega 3 EFAs

Supplements:
-Magnesium - relaxes muscles as well as being precursor to seratonin
-SAMe - methionine and magnesium
-5-http - Source of tryptophan, increases seratonin production
-ZMA supplement - zinc, magnesium, B6
-Epsom Salt baths - full of magnesium and sulfur, absorbs through skin

Diet:
-Foods containing tryptophan or melatonin: banana, milk, oats, rice, pumpkin/sunflower seeds or any complete protein.
-Foods containing seratonin (and the right ratio of other stuff) - plantain, banana...
-10 foods to help you sleep and more good info in the next posts.
-A little glucose/fructose - And I do mean a little. Teaspoon of honey, small banana, etc. Does many things. Releases a little insulin to get tryptophan to the brain where it's converted to seratonin. Fuels liver which is part of that process as in the hibernation diet.
-Calcium and potassium containing foods.

-Camomile Tea- enhances your calm
-Valerian Root - Ditto
-Green tea - richest source of L-theanine supports the production of GABA and helps deal with stressors, but it has some caffeine, so quit drinking it in the afternoon.

Pretty good paragraph on wikipedia seratonin article:

DHEA - steroid hormone that keeps us asleep. Produced in the adrenals and stimulated by melatonin.
Prolactin -

Avoid progestin - synthetic hormone in birth control, inhibits seratonin production.

Note exposure to light also affects carb metabolism

Interesting related threads:
http://www.acne.org/messageboard/Super-oxi...ge-t245268.html

http://www.acne.org/messageboard/Zinc-Zinc...ul-t243340.html

This post has been edited by alternativista: Jul 9 2010, 12:53 PM

Very good lists!!


What about good things for anti aging/longevity?

Ok, it's all of the above.

Good Things for Anti-Aging/Longevity

Nutrient dense Anti-inflammatory Diet and habits with lots of anti-oxidents.
Epicatechins - in cocoa, tea, red wine keeps blood vessels elastic.

An Anti-inflammatory diet requires:
Good Blood sugar metabolism Excess insulin causes to inflammation, sugars floating around in the bloodstream not removed by insulin causes glycation which causes reduced elasticity in tissues throughout the body including the skin in addition to causing free radical damage and inflammation. (look into cross-linking, AGEs)

Good Digestion - stimulate stomach acids as you tend to have less as you get older.
SLEEP! it gets harder as you get older. Older people tend to produce less melatonin (but maybe that's due to crappy diet and lifestyle habits) HGH is released during sleep. Keeps you young.

Low Blood Pressure - high blood pressure is really damaging.

Exercise that stimulates Human Growth Hormone (HGH): Short bursts of intense activity such as weightlifting or sprinting.

Also, Prolonged low to moderate level cardio is anti-inflammatory. Try walking or cycling interspersed with sprinting 30 seconds or stair or hill climbing. And Take the stairs throughout the day!! See article for benefits of low level cardio and short bursts of intense activity

And you want a healthy liver throughout your life to remove toxins and excess hormones, etc.

Healthy Adrenal function, especially if you are a woman and don't want a miserable Menopause.

DHEA - hormone produced in the adrenals, made from cholesterol.

Maintain healthy weight! - body fat is related to glucose metabolism, inflammation and estrogen dominance among many other things.

Nutrients that Build/Protect/Repair Collagen - Vitamin C, E, A, Zinc, glucosamine, MSM, Lysine (meat, fish, dairy, legumes), Proline (egg white, wheat germ), taurine and lipoic acid, catechins and anthocyanidins.
Maintain elasticity - Selenium, L-Carnosine

This post has been edited by alternativista: Sep 2 2010, 05:19 PM

Thanks. yeah I already thought its pretty much all of those lists combined. Alot of us here are not teenagers anymore have adult acne and so anti aging lifestlye is also important

Good things for Adrenal Health/Stress

The Adrenals produce cortisol, adrenaline, dopamine, Pregnenolone, DHEA, etc. Pregnenolone is the precursor to testosterone, progesterone, estrogen, etc.

Cortisol, the stress hormone, blocks progesterone receptors. Too much cortisol causes imbalance such as estrogen dominance as production of other hormones decline. Cortisol is also involved with glucose metabolism, inflammatory response and electrolyte balance. And excess cortisol depletes all kinds of nutrients including many known to help address other factors involved in acne such as zinc and B vitamins. See, it's all interrelated. Adrenal function also affects thyroid and ovary function.

Proper cortisol levels from properly functioning Adrenal glands levels balances hormones.

May also affect gastrointestinal flora affecting digestion, immune system, etc.

Good Things to Do:
Sleep well along with keeping as natural as possible light/darkness cycle ( see circadian rhythm)
Reduce stress - exercise, sleep. Meditate if that helps you. Personally, I think that's what walking is for.
Avoid caffeine - stimulates adrenaline, can contribute to adrenal exhaustion.

Good Things to Consume:
Vitamin C - needed to produce several hormones, gets depleted by stress. Inhibits elevated cortisol levels.
Pantothenic acid (B5) or the more potent Pantethine - Needed for production of many hormones.
B12
Vitamin D
Vitamin E
Salt

List of supplements that may help from this site
PABA, adrenal glandulars, ACE (Adreno-Cortico-Extracts) injections, licorice root, ginsengs, TMG (tri-methyl-glycine) and DHEA among other possibilities.

Licorice root tea- supposedly normalizes the body's response to stress. (Edited because I just noticed it said 'glycyrrhizin supposedly normalizes...' I suspect the cat added that 'word', but maybe I named a specific compound there that just gained some extra letters thanks to the cat. I'll have to look it up again.)

This post has been edited by alternativista: May 25 2010, 03:03 PM

Nice work alternativista! A credit to the org

is it safe to eat anything (minus the food allergies) as long as it is in moderation?

Thanks. Where have you been?




Sure. But it depends on what your idea of moderation is.

In progress... Just so you know. This is something I've only recently started looking into.

Good things for Hyperkeratinization and Hyperproliferation of skin cells

Hyperkeratinization - when dead skin cells are blocked from leaving the follicle by an excess of keratin, a natural protein found in the skin. This results in an increased adherence/bonding of dead skin cells together that blocks hair follicles causing keratosis pilaris or blocks oil ducts causing acne.

This tendency is genetic. One of the ways we are predisposed to acne.

Stimulated by IGF-1. Inhibited by IGFBP-3. IGF-1 production is stimulated by insulin and Growth hormone. And IGF-1 is in Dairy. BTC also in dairy, binds to EGF receptors - influences hyperproliferation of cells (from paleodiet.com).
Cordain's The Dietary Cure for Acne pdf which explains how acne forms and why hyperkeratinization//hyperproliferation is the first stage in the formation of acne. Note: That link doesn't work anymore but if you google the title and PDF you'll find places to download it.

The Good Things:

Dietary Habits:
-Blood sugar stabilizing diet and habits.
-Healthy Liver Function - for its role in fructose metabolism. See taurine link.
-Avoiding or limiting Dairy which contains IGF-1, BTC
-Several studies show low protein diets lowering IGF-1. But don't go extreme low protein.
Omega 3 EFAs - lowers IGF-1 levels
Zinc, Vitamin A - also needed to make Taurine.
B2 - but take a B-complex

-Vitamin D - Slows cell proliferation, needed to make Taurine
-Taurine/Sulfur Your body makes taurine from sulfur containing amino acids.
-An Anti-inflammatory diet according to Perricone who says inflammation causes malformed cells which don't shed properly. Studies supporting this
-Linoleic Acid and other EFAs for sebum quality. Also helps topically, try grapeseed oil
-Calcium (To maintain levels, get magnesium to help absorb calcium, avoid excess sodium)
-IGFBP-3 - increase levels by controlling insulin levels
-Resveratrol
-Lycopene - shown to decrease IGF-1 levels as well as inhibit DHT
-ZAG enzyme (zinc-alpha-2-glycoprotein) which per Cordain normally dissolves the proteins holding together skin cells lining the pore, so that they can flake away and not block the pore. Inhibited by antinutrients called lectins which are in all foods, but especially seeds (which includes grains, nuts and beans) and dairy from grain fed animals. Can be reduced by soaking, sprouting, fermenting before cooking. Or bound up by certain nutrients, as seen in many centuries old traditional food combinations. (see page 5 of the thread)
-Enzymes - that break down proteins such as protease, papain, bromelian, or from diet by eating more raw foods. (see ZAG enzyme)
-inositol hexanicitinate/niacinimide? - forms of B3. niacinimide is in the prescription acne medication Nicomide. Do not mega dose which can lead to insulin resistance and damaged liver. Take with a B-complex. Can't find anything good to link to...
-Avoid elevated IGF-1 levels by avoiding dairy and high GL meals.
-Melatonin - slows cell division - so See Good Things for Sleep/Circadian Cycle.


Topical Beta Hydroxy Acid (salicylic acid) which exfoliates inside of pores.
Topical Alpha Hydroxy Acid (there's all kinds from fruit, sugars, dairy) which breaks down the sticky substance sticking cells together.


Threads:
http://www.acne.org/messageboard/forums.html...t
http://www.acne.org/messageboard/forums.html...t
http://www.acne.org/messageboard/Linoleic-...ai-t170647.html
http://www.acne.org/messageboard/Omega-3-6...id-t141574.html
http://www.acne.org/messageboard/Borage-oil-t210138.html
Study on Gene that causes hyperkeratinization tendency:
http://www.drugtalk.com/avandia/drugthread.php/t-254590.html
Wiki about IGFBP-3
wiki of IGF system-related studies
Cordain and IGF-1 and IGFBP claims

Other things to look into:

-PPARS - which is yet another thing impacted by insulin, therefore blood sugar stabilizing diet habits. see resveratrol link, also this discussion
- PPAR & chloropyll, fish oil and resveratrol (see the resveratrol thread)
-CYP1A1 enzyme inhibitors,
-Other enzymes involved in androgen conversion to DHT: 5-alpha-reductase type I, 3-beta-hydroxysteroid dehydrogenase, and 17-beta-hydroxysteroid dehydrogenase type II

-diacylglycerol acyltransferase 1 and 2 (DGAT) enzyme involved in lipid metabolism. Inhibited by Niacin? More about lipid metabolism and DGAT

Apoptosis - One of the ways IGF1 and IGFBP come into play. The other is hyperproliferation.

From page 49 of Cordain's Dietary Cure for Acne

-sebaceous hyperplasia and it's causes

This post has been edited by alternativista: Jul 21 2010, 03:13 PM

Good things for Nutrition

Tip: nutrients measured in I.U.s are fat soluble and need to be consumed with some fats. Nutrients measured in grams (mg, mcg) are water soluble. A few are both, like Alpha Lipoic Acid.

-Good Digestion
-Eating primarily nutrient dense foods - colorful, bright or dark plant foods, fish,
-Preparing foods in the best way to preserve nutrients and reduce/avoid substances that impair digestion, nutrient absorption or have other negative effects..
-Avoiding substances that inhibit absorption of nutrients - sugar and HFCS, for example

Nutrients for Acne:
-Anti-inflammatory - vitamins, omega 3 EFAs, almost all plant foods except those high in omega 6 efas.
-Nutrients beneficial for the liver and Adrenals, blood sugar metabolism, hormone regulation...
-Hormone balancing - zinc, EFAs
-B vitamins such as 3 and 6, part of carb, fat and protein metabolism.

Nutrients that help the absorption of other nutrients:
Fats - needed to absorb many nutrients.

Links to a bunch of studies on nutrients and skin, mostly about how anti-oxidents prevent sun damage and reduce the amount of free radicals produced by skin cells from sun and pollutant exposure.

Substances in food, even good, nutrient dense foods, that some people need to limit or prepare properly:
Sugars -
Caffeine -
Purines - uric acid buildup and gout.
Oxalates -
Phytates - in seeds
goitrogens - in sulfur containing veggies like cabbage and broccoli. Cook to reduce, cook in water to reduce more, but you will lose nutrients and these are among the most nutrient dense beneficial foods.

This post has been edited by alternativista: Aug 19 2010, 03:08 PM

Massive thanks! I think this should be stickied on top, as every new member should read it!
It's pretty much the Holistic Club in a nutshell.

My only thing to suggest is in the digestion part adding ACV before each meal.
And I haven't seen anything about water?

I would suggest adding a Stress post.
I know a study about EFAs helping a lot in depression. Meditation, yoga, breathing exercises, stuff like that?

I love the connectedness of all the posts. A lot of stuff is repeated in almost every post, so it's not really that confusing for a new member wondering what he is supposed to do. And maybe a post on stuff that should be avoided? I think lots of people add everything mentioned above, but there are still some things that maybe should be omitted.

Thanks again!

[Here's some stuff from Ask Shelley:

How to increase stomach acids?

What is Skin Food?

[In a nutshell: eggs, fish, oysters, clams, caviar, Wheat germ oil, Cod Liver oil, Fish oils, Liver (cow or chicken), pate, liverwurst , Coconut oil, Ghee, Olive Oil , Almonds, brazil nuts, pistachios , occasional Kefir, Quinoa, Wild Rice, Cream of Wheat.

I disagree with the grains, as they may cause acne in our case, but maybe for skin in people without acne they are beneficial]

Thanks for posting this great info alternativista. I'm particularly interested in hyperkeratinization. Do you know of any great threads about sulfur ie MSM.

I would love to say somthing like I come and go like the wind...but I bought a PS3 and got fat. Nah, I didnt get fat lol. I just stopped caring about the little things and now im back full force to express my outlandish but work ideas. I spend all my time with my fiancee which is great! I always feel bad as we met on here and hardly come back (here). Sorry I have gone off topic. I really like what your upto here. Your carrying the torch it seems. Welldone. I always love to learn new ideas.