today we are picking back up with more of our findings about what has helped us heal our acne.
if you are just joining our blog today, first hello and welcome, and second please check out our other two acne post on our new face products that we love and then our face routine that has helped clear up our acne.
today we are focusing on Omegas. now remember we are not doctors nor nutritionists. just sharing our own experience and research. we are not claiming this will 100% cure your acne but it COULD HELP! it helped us! and there are so many great health benefits of Omegas (fatty acids) we are just relating them to skin and acne in terms of the ratio of them all.
Omega 3 to be specific. how Omega 3 fatty acid is great for clearing up acne.
we have mentioned before that we were going to take a closer look at our Omega intake when we first started seeing our acne come back.
you may not hear to much about what is omega-3. or really worry about Omega-3. mostly you hear more about Omega 6. but we feel everyone needs to be more aware of their Omega-3 intake. to be even more specific their Omega-3 ratio to Omega-6 ratio. majority of people have a TON more Omega-6 then Omega 3, which is not necessarily good.
we shall explain.
you need both to be healthy. but the best ratio for optimum health is 2:1 or 1:1 of 3 to 6.
there are studies showing that those of us who live in the United States actually have a diet something close to 1:15 to 1:32 ratio of omega-3 to omega-6 when the goal is actually 1:1 to 2:1. pretty scary
here is how Omega-3 awareness changed us?
Omega-3 we feel really helped with our acne! hands down changed our skin for the better. *we did these changes in our Omega 3 intake back in September time frame.
back in Sept/Oct time our acne had gotten out of control again. we researched and found our plan to get rid of our acne. we were taking control again and not letting our acne control us anymore!
so what happened?
it is something called Omega-3!
slowly Omega 3 is getting more attention. and attention it deserves. Omega 3 is one essential fatty acid that gets overlooked by so many. there is a deficiency of Omega 3 in the world. you’re probably eating foods all day, every day with various ratios of these essential fatty acids without you even knowing!
think about your diet for a minute. think about everything you eat in a day. how much omega 3 do you really get in a day?
we never really questioned our Omega 3 intake since we ate chia seeds and hemp seeds everyday and fish about once a week and eggs here and there.
so what changed our mind about Omega 3’s?
the more we dug into our diet and researched what foods have Omega 3 in them we were shocked. not as much as we thought.
and on top of that we were not getting the right balance of omega 3 to 6! getting the right balance was something else we learned and that most people probably do not really pay attention too.
if we were to ask you right now how much Omega 3 to Omega 6 do you get in a day, would you be able to answer it?
from our research almost every one is deficient in Omega 3. the problem with that is, foods that we eat here in the states that are much higher in Omega-6 than Omega-3. most of the foods that a typical Western diet eat are cooked in Omega-6 such as corn oil, soy, sunflower oil, and safflower oil.
wait a minute, I think the foods I eat are ok? can you explain more.
sure, we thought the same thing.
all the foods that we (Michelle and I) do eat are high in Omega 6 and some are good sources of Omega 3.
but again not everyone thinks about Omega 3 in terms of how much 3 to 6 ratio one is getting. Omega 3 is so important! especially for the skin!!
back to the diet – we researched what amounts of Omega 3 and Omega 6s are in the foods we were eating. we quickly realized our diet did contain Omega 3 but our Omega 6 was TOTALLY out winning. not good. *but it is not good to have too much Omega 3 either, so we just did our increase in Omega 3 temporarily then went back to adding in Omega 6 foods too
it’s the RATIO that will bring you acne free clear skin and stop breakouts. if you have acne, it may be a prime indicator that you do not have the correct ratio of Omega 3, 6, and 9 acids.
our skin was finally having an enough of it and things had to be changed!
we realized that the foods we ate daily like avocados, tahini are all high in Omega 6 and not really Omega 3.
what foods should I eat then to help increase my Omega 3 and not Omega 6?
flax seeds and flax oil are great. as well as salmon, sardines, scallops, any green leafy vegetable, lettuce, broccoli
what is the ratio of Omega 3 to 6 should I be having?
that really depends on each person. the ultimate ratio should be 1:1 or 2:1 of Omega 3 to 6.
I do not have skin problems do I need to worry?
yes and no. if you do not have bad skin issues or acne then no, you might not need to worry too much about your Omega 3 intake. but we feel it is still worth you consuming more foods that contain the right ratio for better health in the long run.
if you are someone like us who suffers from poor skin and high stress, then yes we feel you should pay more attention to your ratio.
the thing though to remember is that you have to be careful how you go about increasing your Omega 3. you don’t want to just start eating a bunch of walnuts because you have heard they are a great source of Omega 3. which is true they are, but there is a catch!
the catch being that they are also high in Omega 6. they have more Omega 6 then 3…. not the correct ratio needed. so if you kept eating walnuts thinking you are helping your really not. from our research that only increases both your 6 and 3, so again making matters a little worse if you are trying to just increase your Omega 3.
what DID WE DO to fix our Omega 3 ratio: (here is a quick glance of what we did)
- Took out all foods that contained Omega 6.
- Took out all foods that contained both Omega 3 and Omega 6.
- Just ate foods that contained Omega 3 and fermented cod liver oil supplement
- Took Udo Oil 2-3 tablespoons a day.
- Ate salmon or tuna 2-3 times a week.
- Did not eat any nuts nor seeds.
- Did not eat any avocado, tahini, chia nor hemp seeds.
- Did not eat any grains.
- After 2 weeks we added in chia seeds and a little hemp seeds.
- After a 3 weeks added in a little avocado, tahini, nuts and seeds along with a few baked good items.
- Ate mostly fruit, veggies and salmon, eggs or tuna.
*again we did this strict diet eating to increase our Omega 3 for about 2 weeks before we slowly started adding in back other foods.
what can I do?
well we shared what we did. but again we are not doctors. just sharing our personal experience and our own research. again depending on your situation and health you may need to speak to a doctor about any changes.
we only want to share what we did and how it worked for us in hopes that it can help someone else. start slowly with the changes. so take it slow, add a little bit at a time and slowly take it up a notch if you don’t see any improvement.
now back to present:
since we did a hard core Omega 3 push for a few good 2 weeks. after that for about 1 to 2 months we were more aware of what we were eating in terms of our Omegas. we feel currently our levels are back to be good. we still watch our intake but not us strict as we did a few months ago. we do not stress over it as much as we did at the beginning.
we are also realizing that there might be other issues with food that is now causing our acne. we shall expand on that tomorrow. Omega 3 is just part of the puzzle to clear skin. though we do feel the change in our Omega 3 has made tremendous improvement in our skin. and another note we did not really discuss what the Omegas in general can do for skin and health. today we wanted to really point out it is the ratio that people with troubled skin and high stress need to be aware of
Twins Question: What are your thoughts on Omega 3? Does your diet have a well balanced ratio of 6 to 3?
till next time,