Acne is not caused by "not being able to be cleaned", but by hormonal and nutritional imbalances.
Many people believe that acne is caused by "dirty skin," so they frantically wash their face, use alcohol, apply ointments, and apply antibacterial creams. Dr. Berg points out that this is the biggest mistake in treating acne .
"Your skin actually has hundreds of millions of microorganisms, which are part of your natural defense layer," he explained. When you over-cleanse or disinfect, you damage this "microbial protective film," weakening your skin's immunity and making inflammation and acne worse .
Antibiotics can also disrupt the balance of gut microbiota, indirectly affecting the skin's microecology. Because there is a "microbiota dialogue" between the gut and the skin, once the gut microbiota is imbalanced, skin problems are more likely to occur.
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The real culprit: High insulin levels and hormonal imbalance
The formation of acne (pimples) is actually closely related to excessive levels of androgens . During puberty, both boys and girls may experience a surge in hormones, leading to overactive sebaceous glands, clogged pores, and ultimately, the formation of blackheads and pustules.
Dr. Berger points out that high insulin levels are the main cause of elevated androgen levels .
- Eating too many carbohydrates (especially sugar, white rice, and white flour) will stimulate insulin secretion;
- Frequent eating and snacking can also cause insulin levels to remain high for a long time.
- Increased insulin levels → increased androgens → excessive sebum secretion → clogged pores → worsening acne.
Polycystic ovary syndrome ( PCOS ) , a common condition in women , is also a typical example. High insulin levels cause the ovaries to secrete large amounts of androgens, leading to irregular menstruation and chronic acne problems.
Key nutrient: Vitamin D is the skin's natural repair agent.
Dr. Berg points out that vitamin D deficiency is the most common nutritional problem among people with acne .
Vitamin D can:
- It regulates the skin's microbiome balance and inhibits bacteria that cause acne.
- Reduce sebum secretion and inflammation;
- It helps sebaceous glands return to their normal size, preventing pores from becoming clogged.
He recommends taking about 20,000 IU of vitamin D3 daily , along with sun exposure or cod liver oil supplements (rich in vitamins A and D ).
Vitamin A also helps with skin regeneration, but excessive use of synthetic vitamin A drugs (such as retinoic acid) has significant side effects and is not suitable for long-term use.
"Teenagers, diabetics, and obese individuals almost all have vitamin D deficiency."
—Dr . Berg
This is because subcutaneous fat "locks in" vitamin D , preventing it from functioning properly; coupled with modern lifestyles involving less sun exposure and high-carbohydrate diets, the deficiency is exacerbated.
Natural therapies: Restoring skin's health from the inside out
Dr. Berg recommends the following four steps to effectively improve acne and skin texture:
-
Adopt a low-carbohydrate diet
Avoid high-glycemic foods such as sugar, white bread, desserts, and soda.
A low-carb diet can lower insulin levels and reduce sebum and inflammation. -
Practice intermittent fasting .
Start with "no snacks during three meals a day" and gradually transition to "two meals a day";
It can stabilize blood sugar, inhibit androgen secretion, and improve sebum secretion and skin condition. -
Supplementing with Vitamin D and Omega-3 fatty acids
Natural vitamins A and D can be obtained from cod liver oil, salmon, sardines, etc.
Omega-3 has anti-inflammatory properties and can accelerate skin repair. -
Stop over-cleaning
Avoid using facial cleansers containing alcohol or antibacterial agents;
Preserve the skin's microecological balance, allowing "good bacteria" to naturally defend against bad bacteria.
Acne is not "predestined," but a sign that it can be repaired.
Dr. Berger says, "Acne is not external dirt, but a signal of internal metabolism."
Once you understand the root causes — high insulin, nutritional deficiencies, and microbial imbalances — you can start with diet and lifestyle changes to restore your skin to a clear and smooth state.
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The secret to healthy skin: less sugar, more sunlight, and a symbiotic relationship with beneficial bacteria.
True skincare isn't in the bottle, but in your diet, sleep, and sunlight.
When the body's balance is restored, the skin will naturally respond with its healthiest glow.
YouTube source: https://www.youtube.com/watch?v=m8bg-RTu_-g
YouTube Column: Dr. Berger's Chinese Health Knowledge
