If you’ve been on your acne journey for what feels like forever, I completely understand how frustrating it can be. You might have tried countless skincare products, adjusted your diet, and even made lifestyle changes, yet those breakouts persist. Before you feel like giving up, let’s take a closer look at five everyday things that might be making your acne worse—without you even realising it! The good news? These are all simple tweaks that can get you on the path to clearer skin.

1. Using the Wrong Skincare Products

This is one of the biggest reasons people struggle to see improvements. You could be eating all the right foods, exercising regularly, and staying hydrated, yet still facing stubborn breakouts. Why? Because the skincare products you’re using might be working against you rather than for you.

Many acne-targeted skincare products contain strong active ingredients designed to dry out blemishes and kill acne-causing bacteria. While this might seem like a good thing, overuse of these products can lead to a compromised skin barrier, resulting in irritation, sensitivity, and—you guessed it—more breakouts.

Common Skincare Mistakes That Worsen Acne:

• Over-exfoliating: Using strong acids (like AHAs, BHAs) or physical scrubs too often can strip your skin’s natural protective layer, making it more vulnerable to bacteria and inflammation.
• Using harsh acne treatments too frequently: Benzoyl peroxide and retinoids are effective but need to be introduced gradually to prevent excessive dryness and irritation.
• Fragranced or comedogenic products: Skincare and makeup containing fragrance, silicones, or mineral oils can clog pores and irritate the skin barrier, which will cause breakouts.

How to Fix It:

Instead of bombarding your skin with strong treatments, focus on repairing your skin barrier with a gentle, hydrating routine. I’d recommend speaking with a skincare professional to get recommendations that are right for your skin.

2. Not Getting Enough Protein at Breakfast

Breakfast really is the most important meal of the day, and it has a direct impact on your skin. A lot of people either skip breakfast altogether or opt for something high in sugar and carbohydrates, which can wreak havoc on blood sugar levels and hormones—two major players in acne.

How Skipping Protein Affects Your Skin:

• Blood sugar spikes: Sugary or high-carb breakfasts (like cereal, toast, or pastries) cause blood sugar to spike, which leads to increased insulin levels. High insulin can trigger the production of androgens (like testosterone) that make your skin produce more oil, leading to clogged pores.
• Increased stress hormones: If you skip breakfast and only drink coffee, your body releases cortisol (the stress hormone). Chronic stress can inflame acne and slow down skin healing.

Simple Fix:

Prioritise protein-rich breakfasts to keep blood sugar stable and support skin health. Some quick options include:

• Greek yoghurt with nuts and seeds
• Scrambled eggs with avocado on whole-grain toast
• A protein smoothie with berries, spinach, and protein powder and almond butter

Adding protein to your breakfast helps regulate hormones, support skin repair, and prevent breakouts. Plus, you’ll feel fuller for longer, reducing cravings for sugary snacks later in the day.

3. Overly Restrictive Diets

Have you ever Googled “best diet for acne” and found a long list of foods to avoid? While diet does play a role in skin health, cutting out entire food groups can often do more harm than good.

Why Restrictive Diets Backfire:

• Nutrient deficiencies: Eliminating foods like dairy, gluten, eggs, and soy without proper substitutes can lead to deficiencies in essential vitamins and minerals (like zinc, b vitamins vitamin A, and omega-3s) that are crucial for skin healing.
• Increased stress and anxiety: One of the biggest things I see in clients is that they’ve become fearful of food. They don’t want to eat certain things, or go out for meals because they’re stressed it’s going to cause a skin flare-up. Sometimes, it’s not even the food that’s causing the issue, it’s the stress itself that can trigger breakouts.
• Gut health issues: A diverse diet is key for gut health, and since gut health and skin health are closely linked, cutting out too many foods can disrupt digestion and absorption of skin-loving nutrients.

A Better Approach:

Instead of focusing on what to remove, shift your mindset to what to add. Prioritise whole foods, plenty of fibre, and anti-inflammatory nutrients before eliminating foods unnecessarily. If you suspect a food sensitivity, work with a professional rather than self-diagnosing.

4. Digestive Issues

Your gut and skin are connected in more ways than you might realise. If your digestion isn’t functioning properly, your skin may not be getting the nutrients it needs to heal and thrive.

How Gut Health Affects Your Skin:

• Poor nutrient absorption: If your gut isn’t breaking down and absorbing nutrients properly, your skin won’t get the vitamins and minerals it needs to stay healthy.
• Inflammation: An imbalanced gut microbiome can send inflammatory signals throughout the body, leading to acne flares.
• Detoxification issues: Your liver and digestive system help detox excess hormones and toxins. If they aren’t functioning well, these can build up in your system and show up as breakouts.

Fix Your Gut, Fix Your Skin:

• Increase fibre intake: Fiber helps with digestion and promotes a healthy balance of gut bacteria. Think vegetables, fruits, whole grains, and legumes.
• Support digestion: If you struggle with bloating or discomfort after meals, digestive enzymes before meals may help.
• Reduce inflammatory foods: Excess sugar, alcohol, and processed foods can disrupt gut bacteria, so keep them in moderation.

If your digestive issues are severe or ongoing, it’s worth consulting a nutritionist to determine if you have food intolerances, dysbiosis (imbalanced gut bacteria), or other underlying issues.

5. Lack of Sleep

Your skin does most of its repair work while you sleep, so if you’re not getting enough rest, you’re slowing down your skin’s natural healing process.

How Sleep Deprivation Affects Acne:

• Increases stress hormones: Lack of sleep is a form of stress to the body. Which unfortunately means cortisol levels may rise when you’re sleep-deprived, leading to inflammation and breakouts.
• Weakens the skin barrier: A lack of sleep can reduce moisture levels and skin barrier function, making your skin more prone to irritation.
• Increases sugar cravings: Poor sleep often leads to cravings for high-sugar, processed foods, which can spike insulin and contribute to breakouts.

Tips for Better Sleep:

• Stick to a consistent sleep schedule (aim for 7-9 hours per night).
• Reduce screen time before bed to lower blue light exposure.
• Try magnesium-rich foods or herbal teas to promote relaxation.
• Avoid watching (or reading) anything a bit stressful before bed, like the news!

Your acne can clear

Clearing acne isn’t just about using the right products—it’s about supporting your body from the inside out. By making small adjustments to your skincare routine, diet, gut health, and lifestyle, you can set the stage for clearer, healthier skin.

A lot of my clients have been in a similar position, where they feel like they’ve tried everything and not seen the skin results they deserve. But when we’ve worked together and done some digging, we’ve managed to find the things that were holding them back from clear skin. You can see their clear skin results here. It is possible to achieve the clear skin of your dreams!

Remember, acne is a journey, not a quick fix. Be patient, and kind to yourself, and celebrate progress along the way – even if it’s small progress. If you need more guidance, don’t hesitate to reach out.