Posted by Savneet Singh on Nov.10, 2009

©iStockphoto.com - Stalman

An action plan is vital to eliminating acne lesions on the way to clear skin. You should make the changes that will ultimately become part of your habits and lifestyle. Behavioral medicine studies show that if you keep up with the lifestyle changes for ninety days, you have better chances to make it a habit. The preventive nature of the process can take months. Therefore, time and commitment to have changed lifestyle are essential for significant progress. Record keeping is key to the success of the action plan. So you must keep a journal. Four essential elements to a clear skin action plan are sleep, relaxation, exercise and diet.

Sleep

While research in this direct effect of sleep on the on progression of acne is sparse, but there are reports that the lack of proper sleep aggravates acne. Inadequate sleep disturbs the adrenal gland function and increases the level of cortisol which elevates acne. Moreover, sleep deprivation changes how we eat, promoting the intake of excess calories, more fats, sugar and fewer healthy fruits and vegetables. Thus, one should have good sleeping habits.

• Arrange consistent bedtimes and waking times to allow seven to eight hours of uninterrupted sleep.
• If you have worries, write them down and leave them for the next day.
• Avoid daytime naps, large meals, a lot of fluid, caffeine and alcohol in the evening.
• Keep bedroom quite, dark and comfortable.
• Keep regular schedule. Go to bed as close to same time every night as possible.
• Practice relaxation techniques, meditation to make your mind quiet.

Relaxation Response

Relaxation response and techniques are also required to have a clear skin. The healing and stress-reducing relaxation response can be induced by many techniques. Some of them are meditation, yoga, prayer, tai chi, breathing exercises, therapeutic writing, art, music and dance. You can chose from the buffet of choices to lower the stress. You have to be consistent in practicing these stress reducing techniques. The payoff is going to be huge, because you have a portable stress reducer that is ready in virtually all situations. These techniques reduce stress related hormone such as epinephrine and acne related hormone cortisol. A few other techniques to reduce stress include assertiveness that is learning to say “no”, time management, organization, realistic expectations, needs assessments, letting of perfectionism and using humor to your advantage.

Exercise

If exercise were a pill, doctors will prescribe it to everyone. Proper exercise performed in a safe manner helps to control insulin, reduce stress, lift depression, alleviate anxiety and improper sleep and overall body composition. Being a couch potato is associated with increase in the level of IGI-1, which is an acne promoting hormone.

Well you don’t need a formal gym setting. You can consider doing “exercise snack”. This can be anything from pacing while talking over the phone, choosing the farthest parking spot rather than stressing over finding closest parking spot, choosing staircase over elevators and escalators, spending time walking during coffee break. In addition to exercise snack participate in formal exercise plan which should be a part of your routine. Do an intentional session of physical activity for ten to forty minutes once or twice a week. Include aerobics and strength training for twenty minutes or so at least two times a week.

Diet

Your diet should exclude food that promote acne process through inflammation, oxidative stress, hormonal imbalance and blood sugar spiking. On the other hand, the intake of certain foods should be a priority, for they are able to suppress inflammation, support antioxidant defense system, regulate hormones, and balance blood sugar. Keep your blood sugar level balanced by eating nutrient dense meals and mini meals every two and half hour to three hours. This will help you to control cravings, making it easier for you to nurture yourself. Avoid unhealthy, processed, sugary, oily and fatty food. Make an effort to be mindful about your eating experience. Try to eat in what you perceive to be a relaxed and pleasurable setting.

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Posted under Beauty, Natural Beauty.