Insulin Resistance and Acne: The Hidden Connection & How to Clear Your Skin Through Nutrition
You look in the mirror and UGH you have another patch of acne popping up. You tried all the serums and face masks, just for one pimple to go away to get replaced with 3 more. You hate your skin, dreading the photos your friends want to take at girls night, and are lost on what to try next.
This was me too. Back in college I was covered in acne. After years of clearish skin my face started to break out. I felt ugly and confused. This was also the time I was diagnosed with insulin resistance.
Now, after 7+ years of education and experience I know why acne is common in those with insulin resistance. The women I support to improve their insulin resistance not only lower their A1c, but see glowing and clear skin as a result.
Let’s dive into the science behind why individuals with insulin resistance are more likely to struggle with acne (& what to do about it)!
Insulin resistance is more than just uncontrollable blood sugar and sugar cravings which can lead to acne, but there are physiological shifts happening when the body is not able to utilize insulin properly. Insulin resistance increases the insulin-like growth factor-1 (IGF-1) in the body which signals the body to produce sebum, leading to stubborn acne (1). When sebum clogs pores it is the reason for skin to break out.
Acne is then worsened by inflammation. Inflammation is high when there are uncontrolled insulin levels in the body. Insulin resistance creates the challenge for the body to use insulin correctly when left untreated (2).
Insulin resistance also impacts the body’s ability to distribute reproductive hormones, leading to an increase in androgens. Androgens are known as male hormones, but females have them too. When they are elevated in females they are a catalyst for acne production and long term inflammation (3). Women with Polycystic Ovarian Syndrome (PCOS) are more likely to be impacted by both insulin resistance and elevated androgen levels.
Now what? You know why you are getting acne, let’s get into how to take action for yourself.
The first thing we want to focus on is that we are eating to support blood sugar. This can be as basic as adding in more fiber, but can be more complex, take more knowledge and individual changes. You can learn the basics of supporting your blood sugars through my free course AMPLIFY Your Blood Sugars.
The next thing is to prioritize your anti-inflammatory efforts. This will mean focusing on foods rich in Omega-3 fatty acids like salmon and chia seeds.
Third will be to focus on supporting your androgen levels, especially if you have PCOS. This is going to take things like stress management, supporting blood sugar levels, and strength training to increase insulin sensitivity.
Getting individualized support from a registered dietitian to support you in making changes in your food and lifestyle patterns can empower you to make sustainable changes that will result in the clear and glowy skin you deserve.
Inside my Whole Body Hormone Healing Program women get individual support to implement changes that work for their lifestyle to improve their personal hormonal imbalances including insulin resistance, lowering androgens, and regulating reproductive hormones. Apply here or send me a DM on IG to inquire!
References:
Melnik, B. C., & Schmitz, G. (2009). Role of insulin, insulin-like growth factor-1, hyperglycaemic food and milk consumption in the pathogenesis of acne vulgaris. Experimental dermatology, 18(10), 833–841. https://doi.org/10.1111/j.1600-0625.2009.00924.x
AbdElneam, A. I., Al-Dhubaibi, M. S., Bahaj, S. S., Mohammed, G. F., Alantry, A. K., & Atef, L. M. (2023). Effect of interleukin-12 gene expression on insulin resistance in patients with acne vulgaris. Skin research and technology : official journal of International Society for Bioengineering and the Skin (ISBS) [and] International Society for Digital Imaging of Skin (ISDIS) [and] International Society for Skin Imaging (ISSI), 29(11), e13503. https://doi.org/10.1111/srt.13503
Mirdamadi, Y., Thielitz, A., Wiede, A., Goihl, A., Papakonstantinou, E., Hartig, R., Zouboulis, C. C., Reinhold, D., Simeoni, L., Bommhardt, U., Quist, S., & Gollnick, H. (2015). Insulin and insulin-like growth factor-1 can modulate the phosphoinositide-3-kinase/Akt/FoxO1 pathway in SZ95 sebocytes in vitro. Molecular and cellular endocrinology, 415, 32–44. https://doi.org/10.1016/j.mce.2015.08.001
