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3 Simple Steps To Help You Get Rid Of Oily Skin

3 Simple Steps To Help You Get Rid Of Oily Skin

When the sebaceous glands in the skin produce excess sebum, it results in excess oil on the skin. If you take good care of your skin, you can have a glowing complexion, instead of a greasy one with large pores.

When the excess oil accumulating on the skin combines with pollutants, like dirt, the pores of the skin may get sealed and this often leads to the presence of skin irritations like whiteheads, blackheads, or even worse, painful pimples.

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    Genetics can be considered the primary cause of oily skin in some people, and dry or normal skin in others. But hormonal changes in the body due to puberty, pregnancy, birth control pills, or menopause can also trigger oily skin. Lifestyle choices, like diet or too much stress, can also be a cause of overactive sebaceous glands.

    Although this is quite a common problem that has simple remedies, many people turn to expensive, chemical-based skin care products that leave their skin inflamed and peeling. If you are plagued by oily skin and pimples, try out these 3 simple, but effective steps that are scientifically proven to help you get rid of your oily skin.

    1. Choose a Cleanser that Works for You

    To avoid blackheads and acne, it is vital that you keep your skin clean, especially if you have oily skin. But don’t think that just any cleanser will do the trick. [1]

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    Cleansers have specific ingredients that take care of different skin concerns. Choosing the wrong types of cleansers can actually be detrimental to your skin care. Look out for the following signs and choose your cleanser with care:

    Look For The Right Specialty Ingredients

    Even though it doesn’t have to dry out the skin or make it squeaky clean, your cleanser should not leave you with an oily feeling after the washing. Cleansers specifically intended for oily skin should remove the built up oil and, preferably, give an additional boost in fighting acne. Such cleansers are usually formulated with specialty ingredients like bentonite clay, which has oil-absorbing properties, alpine willowherb, and/or benzoyl peroxide, which can reduce oil production and fight bacteria.

    Consider Ingredient Strength

    Before choosing a cleanser, you need to consider just how oily your skin is. If your skin feels extremely dry or stretched after cleansing, then you need to use a cleanser with less harsh oil-removing ingredients. To remove excess oil from your skin, you need to strike a balance in how strong the ingredients need to be.

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    Additional Benefits

    The right facial cleanser makes your skin feel clean and bright and ready for the application of the next skin care step, whether it be a sunscreen or a night-time moisturizer. It is helpful if your cleanser has additional ingredients that benefit your skin. Cream-based cleansers with lavender or soothing chamomile can help retain the moisture on your facial skin while helping to cleanse the excess oil. Citric acid is another great addition in cleansers, as it is a natural skin brightener.

    2. Hydrate Your Skin

    According to Deniz Ataman, a Clarins skincare specialist and the managing editor for Perfumer and Flavorist Magazine, “Dehydration can stress glands to produce more oil.” She suggests using a clay mask on a regular basis to help hydrate the skin.[2]

    Leyda Elizabeth Bowes, MD, head of Bowes Dermatology in Miami, warns that using moisturizers with ceramides can lock in bacteria and lead to pimples. She recommends using moisturizers with hyaluronic acid instead, to keep the skin hydrated. This helps to prevent stressing out and overstimulating the sebaceous glands

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    3. Avoid Foods with Inflammatory Fats

    Saturated fats and trans fat are considered inflammatory fats that can cause oily skin to become inflamed and acne-ridden. A report published in “Lipids in Health and Disease” reveals that Omega-3s have anti-inflammatory properties and acne is rare in populations that consume plenty of this good fat. [3]

    Fried foods, high-fat dairy, and fatty meats, like bacon and steaks, are high in saturated fat and are best avoided by those suffering from acne breakouts.[4] Commercially-made cookies, cakes, pies, and other processed foods that list hydrogenated vegetable oil as an ingredient, are high in trans fats that can inflame and irritate oily skin.

    Try to include more healthy fat alternatives in your diet, especially ones rich in omega-3s, such as flaxseeds, walnuts, and oily fishes, like salmon and mackerel.

    Conclusion

    Keep your oily skin clean using the right type of cleansers that contain the required specialty ingredients in the right strength. Ensure you hydrate your skin, using a good moisturizer with hyaluronic acid, rather than one with ceramides, which might actually inflame an oily skin.

    A healthy diet that includes plenty of omega-3 sources, like oily fishes and flax seeds, and avoids inflammatory fats will surely help clear up all that troublesome acne and give you the glowing smooth skin of your dreams.

    Reference

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    Anju Mobin

    Anju is a Certified Nutritionist, and a Highly Experienced Health, Fitness and Nutrition Writer.

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

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