There cannot be a particular diet plan which can benefit everyone at the same time. All planning should be done according to an individual’s state, needs, reaction to certain foods and external and internal conditions, so it would be wise to consider the above information strictly as guidelines for you to follow as you design your own personal diet plan.
Here’s a short summary of the above guidelines for a healthy acne free diet:
Your diet should consist of at least 75% of raw living and preferably organic vegetables, sprouts, fruits, nuts and seeds. To simplify, eat only one cooked meal a day. The emphasis should be on high-alkaline, cleansing, hormone-balancing sprouts and vegetables as you can practically consume an unlimited amount.
Some of them are mung and alfalfa sprouts, red peppers, wheatgrass, green vegetables (spinach, celery, cucumber, parsley, lettuce, broccoli, cabbage, okra), maca root, herb teas and garlic.
Juices should be made from fresh low-sugar vegetables, sprouts and wheatgrass rather than from high-sugar fruit. Fruit juices and raw fruits should be consumed only in the morning and be exceptionally limited.
You should prefer wild fruits such as blueberries and strawberries to regular high-sugar fruits such as melons. The other 25% of your diet should include the more concentrated foods: 1 steamed/cooked meal a clay.
Steamed or lightly cooked vegetables (I personally avoid stir—frying), asparagus, broccoli, cabbage, artichokes, spinach and Brussels sprouts
Red potatoes, lentils, garbanzo beans, beans, sweet potatoes and yams (should be well cooked but should be limited
Whole grains (quinoa, barley, rye), brown basmati rice, lentils, potatoes and root vegetables
Raw organic egg yokes, fish (raw or slightly cooked tuna or salmon) and organic chicken.
2. Your diet should be free of foods that you are allergic to. You can achieve that by either conducting the elimination diet or the allergy pulse test.
3. Stay clear from acne—aggravating foods that pollute your blood with toxins, spike your sugar levels, create mucus and disturb your hormonal balance, especially dairy products, red meat and poisonous oils. Learn to enjoy the wonderful substitutes that nature is offering you.
4. Drink plenty of reverse osmosis, filtered or mineral water—at least 12 glasses per day.
5. Keep a fiber-rich diet with the proper fat ratio and clean protein consumption—a diet that also includes complex and fiber-rich carbohydrates.
6. Take your daily supplements in time (don’t forget your EFAs and Primal Defense).
7. Follow the proper eating principals for ideal digestion.
8. Cultivate the friendly bacteria in the colon, and keep a Candida—free environment. It will be achieved by taking probiotic supplements combined with prebiotic foods, thus helping the friendly bacteria to flourish. Eliminate foods that cultivate Candida growth, keeping an alkalized system and taking the oregano and olive leaf oils at least once a week.
Stress and Acne
Recent studies have clearly shown a strong link between stress and acne. Although stress does not directly cause acne breakouts, it may be combined with other factors (such as bad diet, genetic tendencies etc.) to significantly aggravate acne.
Stress over—stimu|ates the adrenal glands to produce more hormones. The adrenal cortex produces male hormones such as androgens, which are known to over-stimulate the sebaceous gland to produce more sebum (oil), eventually resulting in acne. Under stress the adrenal glands also produce epinephrine (adrenaline) and norepinephrine. This hormone speeds up the metabolism rate and increases the blood glucose level in order to help the body deal with the stressful situation. It also causes greater enlargement of the oil glands, which can contribute to the formation of acne.
In stressful situations the healing ability of the immune system decreases significantly, which results in a much slower healing process as inflammations and wounds including acne don’t heal well.
Stress can also worsen the overall skin condition. The skin will appear more inflamed due to the overproduction of cortisol by the adrenal glands, causing it to become extra oily, and that encourages bacterial growth and acne.
In order to keep the adrenal glands functioning properly, you must use all means of controlling stress and avoiding stressful situations.
Stress cannot be totally eliminated as it is part of human nature and modern life, but it can be significantly reduced and monitored by developing stress mind control and relaxation techniques that will help you deal with those harmful and extreme stressful situations—the byproducts of a modern social environment.
You must understand that stress is only a result of your own perceptions of events and the way you react to these perceptions. Changing our perceptions of things and taming our minds to react differently, thus getting rid of the stressful threat, can control most if not all stress situations.
This chapter offers various techniques proven to be highly effective in reducing stress and developing a positive attitude—important in maintaining a complete and balanced hormonal functioning and achieving healthy skin.
Besides incorporating these stress control guidelines into your daily routine, it is crucial that you learn how to enjoy a quality sleep.
As you will see later on, there is a scientific link between sleep deprivation, insomnia and acne, and I have provided a we||—structured sleep optimization plan that will ensure you get to sleep and stay asleep for a sufficient quality of time. This will have great impact on your acne condition as well as preventing future breakouts that might occur due to sleep deprivation.
As for the stress control plan, I encourage you to practice at least one of the following relaxation techniques on a daily basis. Some of these techniques and tips may sound slightly off the wall at first, but trust me, once you practice them with devotion and conviction, you’ll be completely amazed at how well your acne condition has improved as well as your mental and spiritual well- being.