smartskin101

When that time of the month approaches, there is a routine I get into, which I find relatively effective, to help ward off those unwelcomed visitors.  What exactly causes PMS?  Well no one has a clear cut answer to this, but we can definitely pin down what PMS symptoms are (right ladies?).  Our hormones go out of whack, and we find ourselves bloated, tired, moody and—bleh—pimply.  One of the more accepted theories is that PMS is caused by the over production of pro-inflammatory eicosanoids.   And acne (pimples) is marked by skin inflammation caused by an excess of sebum in our skin.  Voilà!

Problem:

PMS → Over production of PRO-INFLAMMATORY eicosanoids → Acne

Now that we understand the equation a bit better, what is the solution?  Omega 3 oil (essentially fatty acid goldmine) is great in relieving/reducing inflammation, and therefore is a great option in treating breakouts.  Additionally, pimples are caused by bacteria that thrive on the over production of sebum on our skin.  Our bodies‘ defense mechanisms for combating the bacteria results in inflammation, and once again, Omega 3 is your friend and is ready to fight inflammation.

Solution:

Consume EFAs/Omega 3

I generally take Essential Fatty Acid supplements for overall skin health, but when the onset of PMS approaches, I take extra Omega 3 fish oil supplements.  You can find a number of supplements for Omega 3 in the form of capsules or in raw form; they range from flaxseed (oil), borage oil, fish oil, krill oil and coconut oil (to name some of the most popular forms).  I take these daily, along with enriching my diet with foods rich in EFAs.  Avocados are great, and I find that they really help my skin.  Have some salmon or tuna for dinner one or two nights, and add olive oil to your salads.  Here is a list of foods rich in Omega 3 fats:

• Pumpkin seeds
• Anchovies
• Black Cod
• Brazil nuts
• Cabbage
• Canola Oil
• Cauliflower
• Cloves
• Flax seeds & Flaxseed Oil
• Halibut
• Herring (Both Atlantic and Pacific)
• Mackerel (Especially Atlantic)
• Mustard Seeds
• Olive oil
• Oregano
• Oysters (Especially from the Pacific)
• Pumpkin Seeds (Also known as Pepitas)
• Salmon (Especially Farm Raised)
• Sardines
• Scallops
• Soybeans & Soybean Oil
• Tofu
• Trout (Especially Lake Trout)
• Walnuts & Walnut Oil
• Brussel Sprouts
• Clams
• Cod
• Collard Greens
• Crab
• Flounder
• Green Beans
• Haddock
• Kale
• Lobster
• Pollock
• Romaine
• Shrimp
• Snapper
• Sole
• Soybeans
• Spinach
• Strawberries
• Turnip Greens
• Winter Squash

In addition to eating an Omega 3 rich diet, I combat hormonal breakouts with a supplemental skin care regimen also rich in oil.  Posts on this type of skin care are forthcoming and will be linked to this article.

*While Omega 3 is great for treating and healing inflammation with regards to acne, it also is argued to help other PMS symptoms such as cramping and moodiness.  Definitely worth trying out the next time you get your monthly visitor!

Photo c/o Sean Dreilinger.