Helpful facts from the book 'The Clear Skin Diet'

[Melissa W]

Hi guys,
this is for Alibear as she requested I post anything at all that may be helpful from this book I just finished reading laugh:

These facts are from the book The Clear Skin Diet
by Alan Logan and Valori Treloar

First of all this book is directed primarily at acne sufferers but was recommended to us by wrinkled clue and so I just want to say thanks. I found the book to be clear and concise and informative. Most of the facts in the book we already know to some extent or another and much of it is common sense but here goes.

Point 1.
The diet acne connection was refuted in the 1970's by poorly designed studies that are no longer valid. That is...there is most definitely a connection b/w diet and the skin with how much being the variable.

Point 2.
Diet and lifestyle modiications work best when used in conjunction with conventional treatment

Point 3.
All chocolate is not bad for our skin (unless you have a specific trigger for it..that's my addition to this point :D
Some forms of chocolate are actually anti-inflammatory like cocoa

Point 4.
Iodine is not bad. Those who eat more seafood and fish tend to have less acne

Point 5.
Milk consumption is strongly associated with acne

Point 6.
Studies of global diets (New Guinea, Paraguay, Northern Canada, Okinawa) show a worsening of acne with the influence of Western dietary habits

Point 7.
EPA (Eicosapentaenoic Acid)
is an important omega 3 fatty acid found in fish and seafood, particularly oily ocean fish such as sardines, mackerel and anchovies ( sick:)

EPA is arguably the greatest anti-inflammatory found in nature.
It lowers inflammatory cytokines

Point 8.
Selenium is critical in the workings of the antioxidant system
Research shows that selenium in conjunction with small amounts of vit E can reduce acne

Point 9.
Inflammation is at the core of acne
Oxidative stress fans the flame of inflammation
The standard American diet promotes inflammation
Stress promotes inflammation
Fish oil especially EPA blocks the production of inflammatory chemicals

Point 10.
Nicotinamide (vit B3 derivative) and zinc have anti-inflammtory properties
Nicotinamide is absorbed through the skin when applied topically

Point 11.
Dietary factors can influence testosterone
Testosterone decreases omega 3 DHA levels
Omega 3 fats can decrease testosterone levels
Saturated fats increase testosterone levels
Fiber decreases free and active male hormones

Point 12.
Exercise is critical to a healthy lifestyle

Point 13.
We have more than a trillion microbes in our intestines

"Good" microbes breakdown toxins, synthesize vitamins, support immune function, and defend the lining of the intestine and protect against "bad" microbes

Probiotics are live "good" bacteria or yeasts that have a beneficial effect for us
Preliminary studies from the US, Russia and Italy have shown value in acne treatment when probiotics are added to conventional care.

[Melissa W]

Point 14.
Acne not only causes social and self esteem issues it is also associated with clinical depression

Many of the same nutrient insufficiencies that relate to depression are also tied to acne. Omega 3 fatty acids, zinc, selenium, chromium, magnesium, fiber, vitamin A, and other antioxidants

Point 15.
Acne worsens during times of stress
Competetive stress increases the acne hormones- androgens and IGF-1
Preliminary research shows that inducing the innate relaxation response using biofeedback improves acne.

Research in other areas show the value of relaxation in treating many other illnesses connected to stress

Point 16.
The Clear Skin Diet consists of four treatment steps
1. Sleep 7-8 hours of uninterrupted sleep (sleeping:) easier said than done LOL
2. Relaxation response
3. Exercise
4. Diet

Point 17.
Diet
Keep your blood sugars and insulin balanced by eating nutrient dense meals and mini meals every 2 and one half to 3 hours.
Avoid unhealthy processed and sugary and fatty snacks. Think whole grain and fruit.

Foods to include:
Lots of produce
a minimum of five servings of deeply colored fruits and vegetables daily

Protein
Fish especially oily wild caughtand small fish like sardines, anchovies and mackerel. Wild salmon. Consider high quality fish oil supplements

Lean meat and poultry grass fed or free range
Limit red meat

Soy in moderation especially miso and tempeh

Carbohydrates
whole grains
and vegetable carbs such as squash, sweet potatoes and green beans

Fats and Oils
Extra virgin olive oil
canola oil
rice bran oil
omega 3 rich oils (flaxseed and walnut as dressings)

Spices and herbs
Cinnamon, turmeric, ginger

Lacto fermented foods
unsweetened yogurt, kefir

Nuts
depends on the personal sensitivity of the individual

Beverages including green teas and vegetable juices made at home

Daily multivitamin-mineral formula



That's all folks hi:

Best wishes,
Melissa

[SteveB]

Hey Melissa,

Thanks for this post. Very informative. I have copied this info into a word doc.

How are you finding the New York Summer? I have been avoiding the humidity. Stuck in my bedroom after a hernia operation (second one in 6 months). Hoping the stress on the body doesn't make my acne / rosacea ay worse.

All is good with Dr Cohen, as you say he is very intelligent and I think we are making progress. My condition seems a little like yours in that I still having really identified what my major triggers are. I have cut out dairy, fast food, pop, low sugar diet and I havent really seen much change. I guess its still good for me!

Hope all is good in your world.

Steve

[SteveB]

P.S You have over 4000 posts, wow! I feel really embarrassed!

smile:

[boyandhisdog]

Steve,
Don't be embarassed, we are all worried about Missy's 4000 plus posts.laugh:
Rob

[Erikson]

Thanks for the info. Melissa thumbs:

[Melissa W]

Hey Melissa,

Thanks for this post. Very informative. I have copied this info into a word doc.

How are you finding the New York Summer? I have been avoiding the humidity. Stuck in my bedroom after a hernia operation (second one in 6 months). Hoping the stress on the body doesn't make my acne / rosacea ay worse.

All is good with Dr Cohen, as you say he is very intelligent and I think we are making progress. My condition seems a little like yours in that I still having really identified what my major triggers are. I have cut out dairy, fast food, pop, low sugar diet and I havent really seen much change. I guess its still good for me!

Hope all is good in your world.

Steve

Hi Steve,

I am so glad you like Dr Cohen and make sure you tell him I say hey. I haven't been able to see him since he's changed his schedule LOL but do need to make an appt soon.
You are in good hands and I hope your recovery from your hernia surgery goes smoothly!

I hate the heat and humidity of NY summers but I am hanging in there grin:
Gotta do the best you can right? At least no one has indoor heat on right now laugh: which is really my biggest trigger.

Best wishes for a speedy recovery!
Melissa

[Melissa W]

Steve,
Don't be embarassed, we are all worried about Missy's 4000 plus posts.laugh:
Rob


Hey Rob,
Don't be jealous. You are well on your way! laugh:

I also thought I would never have this many posts. Scary I know but you too will be unable to escape the draw of the RF. You are already at 1000 practically! console: Oh well. I find it helps not to tell anyone about this part of our lives grin:

[Melissa W]

Thanks Erikson.
I hope this helps!

[claudia]

Melissa

Thanks so much for the info!

I've found that taking 1200 mg of fish oil a day + eating 3 brazil nuts (1 nut = 100 mcg of selenium) + taking 1 Rainbow Light Multi (has enzymes) seems to really help my skin...and your info agrees with that!

It's taken me years to figure out what works and it's nice to see it written up so concisely.

c

[bethanne]

Melissa,

Thanks so much for posting that great information. I have found that dairy is
truly a break-out trigger for me.

Regarding fish oils: Over the years I have tried multiple
times to take fish oil caps, including a two-day trial recently. Each time, I
break out as a result. I have used "high-end" brands, not the cheap stuff.
I don't know why my skin reacts this way. As a substitute, I have been taking
a flax and borage oil combo daily for about ten years now. Any thoughts,
Melissa or anyone else? I ask because I have heard that the latest research
on this indicates that the omega oils from fish oils are superior to the plant-based
oils like flax and borage. I believe they're better absorbed/utilized by the body.

Beth

[Melissa W]

Hi Beth,

Have you tried getting the omega 3's from fatty fish like wild salmon, mackerel and sardines? That would be a good alternative for people who cannot take the fish oil or omega 3 supplements. You are not alone in this reaction as many people here have the same problem. I have not yet begun taking the omega 3 supplements as I am recovering from VBeam so won't begin till next week but I do try to eat plenty of wild salmon.

Best wishes,
Melissa

[bethanne]

Melissa,

Yes, I do eat salmon occasionally, but truthfully I don't care for it
or other seafood enough to eat the appropriate amounts I'd have
to eat to cause this action. For now, I'll stick with my flax/borage
combo, which does help tremendously, also the borage really does
the trick for my dry eyes.

Thanks for your advice,

Beth

[allibear]

Sorry Melissa I am very late on joining your thread, (I have been off-line for various technical reasons over the past few weeks), and thank you for posting all that information.

It never ceases to strike me that when I read information on diets, the clear skin one like you have mentioned, anti-candida diets, liver detox diets, anti-inflammatory diets, they all sing off the same hymn sheet across the board and are all really much one of the same.

Good job I like my my 'fishies' if this is the biggy for helping reduce inflammation in the body. fish: Like many others I tried an omega 3 supplement last year and it made me flush like mad. I think getting it from the natural food source is definately the way to do it. My Mum swears by good old fashioned cod liver oil daily though to help reduce arthritic joint pain, (which is just another inflammatory disease).

I don't suppose you came across the chapter that said the odd sausage plastered in a bit of tomato ketchup, just once in a while like, was beneficial for your skin?laugh:laugh:laugh:

[Melissa W]

I don't suppose you came across the chapter that said the odd sausage plastered in a bit of tomato ketchup, just once in a while like, was beneficial for your skin?laugh:laugh:laugh:

Well, I truly think for those people who are not affected by diet/food it would be A-OK to eat this whenever. Not everyone has food as an issue re their rosacea (lucky people) and I am also of the school of thought everything in moderation (including moderation grin:)

Best wishes,
Melissa

[allibear]

Well, I truly think for those people who are not affected by diet/food it would be A-OK to eat this whenever. Not everyone has food as an issue re their rosacea (lucky people) and I am also of the school of thought everything in moderation (including moderation grin:)

Best wishes,
Melissa

Yes I have been allowing myself a few treats, just once in a while, in moderation of courselaugh:

Funny thing is foods I had problems with before I don't have the problems with anymore, like the nuts and lemon etc. Only thing I seem to not get away with is an alcoholic beverage, not even in moderationmad1: So I am convinced I have some rare strain of bacteria living inside me that gets a second wind when it is invited to party laugh:

[phlika29]

laugh:

[Mistica]

Melissa,

Is there anything specially about Turmeric in that diet book you were reading?
I remember reading some relatively old research literature where turmeric was supposedly high on the list as an anti inflammatory, plus it showed promise as an inhibitor of angiogenesis.
Seeing we haven't seen this flashing in neon lights as ammunition against rosacea, I felt it was simply one of many flimsy hopes at this stage.
Still, I like to add to my data base of knowledge and any extra info in that book would interest me, thanks:)

[Melissa W]

Jenny,
Turmeric is written about. The healthiest ingredient in turmeric is curcumin which is an incerdible antioxidant with anti-inflammatory properties. Curcumin can decrease inflammation and cytokines.

On another note I seem to remember from a post Dan wrote in the RSG forum something about certain drugs/herbs that we needed to be careful about re the immune system. I am very foggy on this right now as I have lots of things going on at this time. But I do rememebr I stopped taking milk thistle and a number of other herbs because of Dan's strong post. It scared me. I will see what I can find re this issue.

Best wishes,
Melissa

[Melissa W]

Here is a thread pertaining to what I was talking about in my previous post.

http://rosacea-support.org/community/viewtopic.php?f=5&t=167&p=2128&hilit=turmeric#p2128

5-LOX inhibitors might also come with a huge potential for increased infections. The studies are scary.

I'll probably never take a supplement with 5-LOX qualities again.

[Mistica]

Thanks for the links. I am working my way through them.
I too have stopped some of my supplements for various reasons.
Even my Ester C as I felt it was increasing my flushing. But having said that, everything seems to do that <sigh>.
I am having a bad week, after enjoying a relatively good fortnight previously.

Melissa, is there anything in the book about large amounts of soy milk? I see miso and temph are mentioned. The debate about soy is on going elsewhere. I drink it as I don't have dairy. I have to wonder though, if I am adding to my problems.
I know it can interfere with the absorption of certain factors, but I wonder if it can cause inflammation?
Over the last few months I have been drinking a lot. Far more than I used to drink. A possible connection? I suppose not, but we keep searching:) Meanwhile I have been halving this with rice milk.

A note of interest.
My blood tests have been showing a curiosity for many years. The SHBG is always raised and the note the pathologist adds to the lab results is the following: 'Consistent with pregnancy or with the use of birth control pills'.
Neither applies to me. 10 years is one hell of a long pregnancy! A very burnt bun, to say the least!

This abnormality was put down to my soy milk consumption.

[Melissa W]

Jenny,

Soy can mimic female hormones so that does make sense.

The book is favorable towards soy but remember the book is about acne.
Soy decreases testosterone levels and male hormones play a big role in acne.

Soy isoflavones and flavonoids from vegetables decrease oxidative stress and slow down the enzymes that activate testosterone.

The clear skin diet recommends avoiding dairy and milk and using alternatives like rice and soy milk fortified with vit D.

I think the key here is not to drink too much soy milk and try and get soy from vegetable sources if possible. Miso, tempeh and natto provide isoflavones that are more bioavailable and better absorbed for use in the body.

HTH
Melissa

[phlika29]

Mistica

Ester C makes my flushing worseshame:

[allibear]

Ester C made me feel nauseous sick: Another one, 2 taken and the bottle went in the bin.

[allibear]

Mistica, have you tried not drinking any type of milk, (like in large quantities), at all for a few weeks. Maybe just drink mineral water for a while instead, when you would have drunk milk.

I never have been one for drinking milk, hate it. I think it stems back to primary school days when we used to get a bottle a day in school and it was always warm and made me boff a bit. I would have just taken milk in cereal, tea/coffee, etc. I use natural yogurt with cereal now instead of milk of any description and breakfast is much more yummy and fillingyes:

[phlika29]

I never have been one for drinking milk, hate it. I think it stems back to primary school days when we used to get a bottle a day in school and it was always warm and made me boff a bit. I would have just taken milk in cereal, tea/coffee, etc.

laugh: yes I rememberyes:sick:

[Melissa W]

When I was little my mom would make me drink a glass of milk everyday when I got home from school. I would wait for her to give me the milk and cookies (or whatever the snack of that day was) and leave the room. I would then spill the milk down the sink as I hated milk more than anything. sick: I still do. I suspect she knew and that is was a little game we played as she always left the room and I never drank any in front of her. :shock:

I didn't even put milk in my cereal no:

[Southerngulfhome]

Just a quick note: We all are here searching for the same thing. And I am sure we all mean well. But please lets not confuse Rosacea with Acne. Totally 2 different things. So..when posting help or suggestions. Lets keep the Acne cures and treatments to them selfs. Nothing worse then reading about a possible treatment or cure. Only to find out, that there talking about ACNE. I WISH I HAD ACNE!!! Atleast I could be treated.

Regards to allblush:

southerngulfhome

[Melissa W]

Just a quick note: We all are here searching for the same thing. And I am sure we all mean well. But please lets not confuse Rosacea with Acne. Totally 2 different things. So..when posting help or suggestions. Lets keep the Acne cures and treatments to them selfs. Nothing worse then reading about a possible treatment or cure. Only to find out, that there talking about ACNE. I WISH I HAD ACNE!!! Atleast I could be treated.

Regards to allblush:

southerngulfhome

It is true that this book is geared toward acne sufferers but may also help rosacea sufferers. Believe me no one here is confusing acne with rosacea. If you read the whole thread you would have seen that I make it quite clear this book is written for acne and not rosacea.

In the very first post of this thread I wrote:
Hi guys,
this is for Alibear as she requested I post anything at all that may be helpful from this book I just finished reading laugh:

These facts are from the book The Clear Skin Diet
by Alan Logan and Valori Treloar

First of all this book is directed primarily at acne sufferers but was recommended to us by wrinkled clue and so I just want to say thanks. I found the book to be clear and concise and informative. Most of the facts in the book we already know to some extent or another and much of it is common sense but here goes.


So, if you had read the whole thread from the beginning you would not have thought this was a rosacea treatment or cure.

[allibear]

laugh: yes I rememberyes:sick:

Think we are giving are age away remebering thislaugh:

Isn't it funny that things that were forced on us in childhood become a rebelious issue for the rest of our lives!

Another one I forced on myself was butter. Apperantly when I was a toddler I got into a cupboard and ate the whole contents of the butterdish with a spoon. I can't remember doing this but Mother always tells the story. I was sick for days. It is only in recent years I have started eating butter again. Even in my days of eating sandwiches for lunch etc., I could never touch anything that even had the slightest skim of butter on it without boffing.

[phlika29]

I am the same with martinilaugh:, too much in one night as a teenagerDrunk2:sick:, I cant smell the stuff without feeling sick

[allibear]

Just a quick note: We all are here searching for the same thing. And I am sure we all mean well. But please lets not confuse Rosacea with Acne. Totally 2 different things. So..when posting help or suggestions. Lets keep the Acne cures and treatments to them selfs. Nothing worse then reading about a possible treatment or cure. Only to find out, that there talking about ACNE. I WISH I HAD ACNE!!! Atleast I could be treated.

Regards to allblush:

southerngulfhome

Many of the things Mellissa has posted from the 'Clear Skin Diet' book, are coherent and have many cross overs and undertones with many other diets, (I have already commented on this in another post). The Anti-Candida, Liver Detox, Atkins, Raw, Alkaline, Anti-Inflammatory diets are to name a few that I have investigated. The goal of them all, from what I have boiled it down to, is to unburden and improve the overall condition and operation of the digestive system.

I myself have taken the Anti-Candida route, the principles are not dissimilar to posts that have been made in this thread. It's not a cure, but I have beaten my Rosacea, which was severe, right down into a corner to the extent that my flushing has ceased. If I didn't have so much skin damage, caused by letting it get worse and worse before doing anything about it and originally mistaking it as some rare form of acne and tackling it with harsh treatments formulated for acne, before I finally went crying to the doctor's, I believe that today my skin would look as though Rosacea had never struck. Unfortunatley my own human error has left me with a lot of cappillary damage, and although ever so faint now, red blotchhes where I once had large papules. Antibiotics helped a lot to clear the papules but it is only since tackling it with diet and the help of supplements, again aimed at fixing digestive problems, that I have taken my skin tone down from solid crimson red to blotchy pink bits here and there with the odd bit of highly visible cappillary damage and the violent flushing episodes that I experienced have ceased.

This may not sound like a great look to have but by god when I think back to how I looked this time last year, and the discomfort I had with it with burning, stinging, and hypersensitivity to skincare and any form of radiation from any light source, I feel humbled and greatful that this is now all I am living with.

Rosacea is one that we all don't fully understand, and the answers are not clean and cut for us and I have no doubt that once it has made it's presence known once in a lifetime it will probably do so again and again whenever it gets the opportunity. No one wants to live their live off and on antibiotics everytime it decides to take centre stage, least of all me. So we search for answers here and in other places and if we get lucky something we have seen someone else try and succeed with may help us. Every little bit of info. someone posts, no matter how relevent, indirectly relevent, or totally irrelevent, just to pick someone's spirits up, can all help point in a direction that helps a sufferer in finding some relief from this horrible condition, no matter how long or short lived that may be. But it takes an open mind, not being afraid to try a few things out, (I was a bit chicken with doing this at first), and self discipline, (I'm not always good at that onepinch:)

I personally got all my directions from what other people here had tried, some things failed, some had a degree of success and now, with a diet not dissimilar in principle to what is being discussed here, I am having significant success thumbs: and I am forever greatful for it. It may not be the answer for your particular scenario, everyone with this condition is different, but has worked for myself and other people who have posted on the forum so I think it is worth not ruling out, at least until it has been tried.

There is no doubt that it is Rosacea, and not acne, I am dealing with, the size of my pores a few months back greatly gave that one away, as if looking like a panda wasn't enough!laugh:

[allibear]

I am the same with martinilaugh:, too much in one night as a teenagerDrunk2:sick:, I cant smell the stuff without feeling sick

Southern Comfort, Lime and Lemonade, from my yuppie cafe bar days in the late 80's in Manchester, (God those where good olde times), done that one for me. Even if I smell any spirit drink I can feel my head go laugh: