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A Comprehensive Guide To Prevent Acne

Struggling with acne, whether as a teen, adult or someone simply trying to maintain healthy skin? You're not alone, studies show that the frequency of adult acne ranges up to 90% in today’s world.

While acne may seem unavoidable, it can be effectively managed with a consistent skincare routine. This guide provides simple, zero-cost treatment for face acne.

Daily Skincare Routine for Preventing Acne

Following a structured daily skincare routine to specific times of the day can help keep acne under control.

Phase 1: Morning Skincare Routine (Hours 1–4)

Cleanse Your Skin Gently (2 Minutes)

Use a gentle cleanser for 2 minutes to remove dirt and excess oil without stripping your skin's moisture barrier.

Delay Caffeine, Hydrate First (Drink 500ml of Water)

Avoid drinking caffeinated beverages for 90 - 120 minutes after waking up. Instead, start your day by drinking 500 ml water within the first 30 minutes to support skin hydration.

Get 10-15 Minutes of Morning Sunlight (Between 7–9 AM)

Exposure to sunlight between 7–9 AM helps regulate your circadian rhythm, it supports healthy skin repair and regeneration during the night.

Phase 2: Midday Routine (Hours 5–13)

Consistent Rehydration

Drink 2–3 liters of water throughout the day. Staying hydrated helps flush out toxins that may lead to acne.

Consume Healthy, Low-Glycemic Lunch/Dinner

Eat a balanced, low-glycemic diet (rich in vegetables, lean proteins, and healthy fats) to prevent blood sugar spikes that can trigger breakouts.

Example: Jowar/ Bajra Roti with Chana/ Rajma/ Moong Dal.

Leafy greens (spinach, lettuce) vegetables

Any quinoa or brown rice recipe

Seasonal fruits like apples, oranges, or berries.

Take a 10-15 Minute Walk After Lunch/Dinner

Light movement after meals can help regulate blood sugar levels and increase blood flow to the skin which supports healing and reduces acne inflammation.

Phase 3: Evening Skincare Routine (Hours 14–24)

Double Cleanse (If You Wore Makeup)

If you wear makeup or sunscreen, start by using an oil-based cleanser for 60 seconds, followed by a water-based cleanser to remove dirt and impurities without clogging pores.

Use a Targeted Treatment

Use a non-pore-clogging moisturizer to keep your skin hydrated without clogging pores. You can choose gel moisturizers or the ones with hyaluronic acid to keep the skin hydrated.

Optimize Sleep

Aim for 7–9 hours of sleep to allow your skin time to repair and rejuvenate overnight. Keep your room dark and at a cool temperature to promote deep sleep.

What causes Acne?

Acne happens when the pores of your skin become clogged with excess oil, dead skin cells, or bacteria. While it’s most common among teens, adults can struggle with it too, especially women. There can be various factors causing acne, including:

Hormones: Hormonal changes, especially during puberty, pregnancy, or menopause, cause oil glands to overproduce, leading to clogged pores and breakouts.

Family History: If anyone in your home had acne, there’s a chance you might develop it too.

Medications: Certain medications like corticosteroids or lithium can trigger acne.

Diet: Studies suggest that eating too many carbs (bread, chips, and sugary foods) makes acne worse.
Stress: Stress doesn’t directly cause acne, but may aggravate the existing acne condition.

Takeaway for Acne-Prone Skin

Preventing acne doesn’t have to be an overly complicated routine. You can follow a structured skincare plan paired with essential nutrients and tackle both issues from the outside and within. Here are some key tips:

Take Essential Supplements: To effectively support your skin, consider incorporating specific supplements into your routine. For instance, Zinc, Vitamin E, Vitamin D, and Omega-3s prevent bacteria buildup, enhance skin healing, and reduce inflammation.

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