How to reduce Sebum Production internally?

All of us become big supporters when it comes to admiring the beautiful glow and moisturized skin of someone. It leaves us in wonder how they even maintain that and how come our skin is so dried up. But the answer lies in our own skincare. We often misunderstand the concept of skincare by putting millions of products on our face, but the fact is that our skin produces a natural oil called sebum. Sebum helps in  protecting our skin and keeping it hydrated. It's the same oil that is produced in someone else's skin who has glowy skin and in our skin, but the only difference is how to balance it well to achieve the desired results. 

Today, we are going to uncover the simple and natural ways to help you control the production of sebum to get that hydrated and fresh skin. 

Understanding Sebum Production 

As you know that Coconut oil is made from dried and crushed coconut, just like sebum is produced but the only difference is that coconut oil is produced from nature whereas sebum oil is produced from our skin. There are tiny glands which are present in the dermis (the middle layer of the skin). These glands are our hair follicles that have a connection which helps sebum in reaching to the surface of your skin. Sebum consists of triglycerides, wax esters, squalene, cholesterol, and fatty acids among other fats, which helps to moisturize, protect and lubricate the skin. It prevents skin from getting too dry or cracked up and maintains that glowy appearance. 

The sebum oil is very much effective in lowering the water loss from the body to control body temperature as it creates a protective barrier. It also contains antibacterial properties that help protect the skin from harmful microbes.

Although it is very beneficial for our skin and provides a lot of benefits, excess sebum production can also have a lot of side effects such as acne breakouts, oily skin and clogged pores. We will explore some tips and tricks to help control the production of excess sebum. 

Healthy Diet 

Managing a healthy diet and adding foods that help in maintaining healthy skin and also reducing those that might be helpful in producing excess oil. Some of the changes are explained below, which can be helpful :- 

1. Fiber intake - Taking a good amount of fiber into your body helps in lowering the insulin surges requirement and helps control blood sugar levels which in turn limits the sebum generation. It also benefits skin by helping in overall digestion. You can include foods such as whole grains, vegetables (broccoli,carrots), fruits (apple,berries), Legumes (beans,lentils).

2. Eat Probiotics - In simple language, probiotics help in digestion. They can be live bacteria and yeasts that are good for your digestive system. It also supports a healthy gut flora, which can have a favorable impact on your skin. For probiotics, you can have kimchi, miso, and kefir along with your food.

3. Vitamin A Rich foods - Vitamin A regulates sebum production by stimulating the skin to shed old cells, hence preventing clogged pores. It can also help with acne and excess oil. For Vitamin A, you can have sweet potatoes, spinach, kale, etc. 

4. Avoid Oily foods - There can be a rise in inflammation and production of oil, which may be worse due to the intake of oily and saturated foods. It is advisable to limit the eating of such foods and to maintain a healthy diet. 

5. Drink water - It is even advisable to drink at least 15.5 cups i.e. 3.7 liters of water for men and 11.5 cups i.e. 2.7 litres of water on an average. Drinking water will keep your skin hydrated and prevent excess oil. 

Supplements 

Dr. Ankur Sarin, dermatologist at Lady Hardinge Medical College, agrees that, while pharmaceuticals and topical solutions are used to treat severe acne, studies show that over-the-counter supplements can help enhance the skin's environment and the healing process. 

There are some supplements advised, which are helpful in controlling sebum production, as they mostly address factors such as inflammation, hydration of skin, and hormonal balance. 

1. Zinc - Zinc has many features and one of its best qualities which makes zinc as a popular skin care supplement is anti-inflammatory qualities."Studies point out that zinc has been shown to be lower in patients suffering with acne versus those without acne," according to Dr. Sethi.

2. Omega 3 Fatty Acids - Just like zinc, omega 3 fatty acids also have anti-inflammatory properties which are beneficial in regulating production of sebum. It can be found in Fish oil and flaxseed oil. It may help in regulating hormones like testosterone, which cause excess sebum production.Furthermore, the fatty acid EPA stimulates the inflammatory response.

3. Vitamin B6 (Pyridoxine) - Hormone fluctuations affect sebum production so vitamin B6 helps to balance hormone levels. It helps in minimizing excess oil production by sebaceous glands.  "Prostaglandins and fatty acids for dopamine release are decreased in women throughout the menstrual cycle, and Vitamin B6 improves this. Because hormones are all interrelated, raising them appears to help with acne," explains Dr Sethi.

4. Green tea extract - Antioxidants, particularly catechins, which are abundant in green tea, can help lower inflammation and sebum production. It has been demonstrated that green tea inhibits the activity of 5-alpha-reductase, an enzyme involved in sebum formation.

5. Vitamin A (Retinol) - Vitamin A protects clogged pores, lowers sebum production, and encourages skin cell turnover. Acne is often treated with retinoid, but vitamins may also help internally. 

Hormonal balance and Sebum control 

Hormonal changes and the production of sebum are closely linked to each other. Sebum’s production can be influenced by the fluctuations in the hormones. 

We are going to see how these changes can affect the production of sebum :- 

1. Androgens (testosterone, DHEA) encourage sebaceous glands to produce more sebum. It can also lead to oily skin or acne if they are present at a high level in the body.

2. Progesterone also makes the gland more active during the second half of the menstrual cycle, or luteal phase. 

3. Estrogen helps in reducing the production level of sebum during the first half of the menstrual cycle. It makes the skin feel less oily as estrogen levels are higher at that time. 

Well, we know the real cause and the functioning, but what can you do to control it? 

Let’s uncover that! 

1. Diet - A balanced diet is a must which includes foods rich in vitamins, healthy fats and also proper hydration. The mix and balance of these will help balance the hormonal changes. 

2. Sleep - Proper sleep of 7-8 hours on average is a must for a person’s body to repair. It also helps in maintaining the production of growth hormones, which help in repairing the skin. 

3. Exercise - Consistent physical exercise will help manage levels of insulin and levels of stress. 

Hydration and Detoxification

It is essential to keep yourself hydrated and detoxify all the waste from the body to maintain the production. It works effectively for the people with oily skin. 

(A) Keeping yourself properly hydrated can have many advantages, such as :- 

1. Balance Oil in skin - When you intake proper water, it makes sure that skin is moisturized enough so that it isn’t dry or too oily. 

2. Limits overproduction of sebum - When you are dehydrated, then the body produces more sebum to cover up that loss in order to protect and moisturize the skin. Thus in order to balance the production of sebum, it is important to keep yourself hydrated.

Few ways to keep yourself hydrated :- 

1. Drink water - On average, drink 8 cups of water to maintain the level of hydration in the body. You can adjust it as well depending on your routine.

2. Apply Moisturizer - Use moisturizing creams so that your skin doesn’t dry up. Maintain a skincare routine in which this is added to be used regularly.

(B) Tips to detoxify your body :- 

1. Removing impurities - If you detoxify your skin, it will help get rid of the impurities such as environmental pollution, dirt etc which contribute to inflammation, acne, and clogged pores. 

2. Proper sebum production - When you regularly cleanse your skin, it helps in the smooth production of sebum without sebum mixing with other particles on the skin.

Few ways to detoxify your skin properly :- 

1. Cleansing - Regularly wash your skin with a gentle cleanser to remove dirt, pollutants, impurities, and particles stuck on the skin. 

2. Clay Masks - Clay-based products such as bentonite or kaolin clay work best for detoxifying the skin. They help in absorbing excess sebum and impurities. 

3. Diet - You can consume foods rich in antioxidants such as leafy greens, nuts, berries. These will support the natural process of the body’s detoxification. 

Common Myths about Sebum control 

We have come across how sebum is effective for our skin and how to control its excess  production. In all this hype, there have been times when people have believed in misleading myths about sebum control. 

Here are some of the common myths explained with the reality :- 

1. Myth - If you wash your face too often, it will help in controlling sebum production. 

Truth - In reality, if you do so. It will lead to dry skin, which can influence sebaceous glands to produce even more oil. 

2. Myth - If you have oily skin, you don’t need to moisturize. 

Truth - Doesn't matter if you have oily skin, properly moisturize your skin using lightweight, oil-free moisturizer to keep it hydrated to prevent excess sebum production. 

3. Myth - Sebum causes acne. 

Truth - It isn’t solely true that sebum causes acne; instead excess sebum gets mixed with dead skin cells, creating sticky substances that can clog pores and grow bacteria. 

Summary

You can get a hold on the production of sebum by making mindful changes in your habits, diet, lifestyle and skincare. All this will contribute well to helping you achieve a healthier look.

Recommended Products by Blue Nectar:

Shubhr Volcanic Clay Face Mask for Deep Cleansing (13 Herbs, 50 grams)

Plum Oil-Free Face Serum for Acne Marks (8 herbs, 30ml)

Women's Grape Seed Oil Free Moisturizer and Cream with Plant Based Vitamin C for Acne Prone Skin (19 herbs, 50g)

Shubhr Neem Face Wash | for Acne Control & Oil Balancing (11 Herbs)

Related Articles:

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References:

https://www.healthline.com/health/beauty-skin-care/sebum

https://www.medicalnewstoday.com/articles/how-to-get-rid-of-oily-skin

https://pmc.ncbi.nlm.nih.gov/articles/PMC2835894/