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|Try to Reduce||Acceptable Substitute|
|Iodized salt||Sea salt, un- iodized salt, Celtic salt|
|Milk (including organic & especially non fat )||Almond milk, coconut milk, rice milk|
|Whey or soy protein shakes, protein bars||
Pea protein, egg white powder, hemp-still check for iodides and biotin before buying ( Vega Sport Performance Protein and Perfect Fit are safe ones)
|Soy--tofu, soy milk, tempeh, edamame, soy sauce|
|Seafood, shellfish ( cod, scallops)||Fresh water fish - lake trout, bass, catfish|
|Spirulina, Chlorella, blue-green algae|
|Kelp, miso soup, seaweed, seaweed supplements|
|Vitamins with iodides, iodine, kelp, potassium iodide ( also avoid Biotin and B12)|
|Foods high in androgens|
|Peanuts, peanut butter||Almond butter, or other nut butters|
|Peanut oil, corn oil, canola oil||Olive oil, coconut oil|
|Antioxidant "helper" - foods high in selenium|
Wild- caught salmon
The following are some foods and beverages that help with anti-inflammatory support:
Green Tea ( especially Matcha )
Foods high in vitamin B3 : Cremini mushrooms, Tuna, Chicken breast, Fish ( halibut, salmon , sardines) Leafy greens, Asparagus.
Foods high in Omega -3's
Omega 3 enriched eggs
Deep leafy greens, spinach, kale, watercress
The following are foods that cause inflammation:
Trans fats: cakes, pie, and cookies
Margarine (stick and tub)
Cream filled candies
Overheated fats- baked foods, fried foods at high temperatures
Omega 6 oils ( most vegetable oils) not enough omega -3's
Known sensitivities ( example - fruit, gluten)
A well balanced low glycemic diet can support all aspects of health, including your skin. The following supplements have been found to be useful in helping with recovery from acne.
This form of zinc is the most available form that acts directly as an anti-inflammatory. Many people with acne have lower levels of zinc in their body.
Supplementing with zinc has been shown to reduce the severity of cysts and inflamed lesions. It has also been shown to be beneficial for helping improve many of the dermatological symptoms in women with PCOS ( Poly Ovary Syndrome)
|Omega 3 Fish oils||
Fish oil is a great anti- inflammatory and helps to alter sebum production, HOWEVER, only if it's molecularly distilled or pharmaceutical grade. Unfortunately, many fish oil supplements are oxidized which actually creates more inflammation. So, only take it if you are sure about your source.
|Probiotics ( I like the brand Metagenics)||
These good bacteria that colonize the digestive tract and the skin. They can help people who have been on long term antibiotics ( both oral and topical ). These good bacteria compete with the pathogenic bacteria and can help improve the incidence of breakouts.
|The acne prone are generally lower in antioxidants than general population. We recommend getting your anti oxidants from fresh food sources, but here is the RDA for them.||
Vitamin A 700mcg- women; men 900mcg
Vitamin C 75 mcg women; men 90mcg
Vitamin E - 15 mg
Zinc 30 mg
N-Acetylcysteine - 100 to 1500 mg
Selenium- 55 mcg ( antioxidant assistant)
|Elevated insulin stimulates androgen production which stimulates more oil and increased sensitivity to androgens effects on the skin. It is best to get insulin support by wise food choices, but here it is RDA.||
Berberine 500 to 1000mg
Chromium 150 mcg
Vitamin D 400 to 800 IU
Again, we aren't suggesting that you cut all of these things out of your diet completely. We are encouraging you to be mindful of the things you are putting into your body and how they might be affecting your skin. By being aware of the foods you eat and how they affect you personally, you can start to make minor adjustments that will help you look and feel your best. And while every person is different, it helps to be educated on foods that have triggered breakouts in other acne suffers.
Teresa Paquin, Licensed NH Aesthetician and Makeup Artist - offers skincare and makeup consultations by phone for individuals who cannot come into the Hudson, NH location. Or, if you have product questions or want to set up a personal skincare consultation. Teresa retails clean beauty brands both locally and on-line. Vegan, Organic skincare, Natural Skincare and Clinical result brands that are clean ingredients.
A few of my favorite brands for acne, rosacea acne, sensitive acne, dry acne skin types are :
. See what Anika clients are saying! Testimonies . Please call 603.595.0224. Appointment only Monday through Saturday. No walk-in's please.
Teresa's background and education
Teresa has worked in the makeup industry since she was 19 years old. Her education was in Boston and NYC in Film, TV, and Fashion & Beauty makeup. Teresa’s work has been featured in national magazines where she also served as a Beauty Contributor for Allured Publishing in the beauty industry. She was chosen by Allured Publishing to be their Creative Director for several years, creating the covers of their magazines, doing the model makeup, choosing the photographers, models and themes according to their editorial calendar. She has been a freelance Makeup Artist for film, television, weddings, beauty makeovers which included teaching beauty industry professionals classes.
In addition to her makeup work, Teresa is a skincare formulator, and NH Aesthetician, where she provides skincare and makeup services for her NH & MA clients, and operates an e-commerce beauty store