Our skin health can have a huge impact on our overall mood and self-esteem. Beautiful skin definitely comes from within! And also, from the outside too! In my clinic, I give my clients important advice on how to treat their skin from the outside, and also what to put into their bodies too.
Here are 7 TOP TIPS to achieve healthy glowing skin!
- Water – Skin hydration is one of the most important factors! I remember when I was in Year 12 at school and started breaking out with pimples. The only thing I changed at that time in my life was my water intake. Soon before before my Year 12 formal I drank A LOT of it! It had an amazing impact on my skin. I would still eat and drink anything I pleased, however, my skin improved dramatically. I recommend to most clients about 3 litres of water a day. It sounds like a lot, but your body adjusts.
- Avoid dairy, gluten, wheat and processed sugar – I know, I know! That’s a lot of foods to eliminate. I live by the 80/20 rule, so I still consume these products, but in smaller quantities. However, if you are looking to really shift your skin’s health, it may be worthwhile completely eliminating these foods for 2 – 3 months. Food has a huge impact on your skin. A 2018 meta-analysis indicated that there is a positive relationship between dairy consumption and acne occurrence. I had eczema for years and as soon as I removed dairy from my diet my skin completely cleared up. I haven’t had an outbreak in over 18 years! I still consume a little bit of dairy every so often, and have not had a problem. Your body has a certain threshold that it can cope with. Find out how much your body can handle! We are all unique. Studies have also revealed that a gluten-free diet has a therapeutic effect on psoriasis. High-glycemic load diets (rich in sugar and processed carbohydrates) have a negative impact on skin health, leading to acne and premature ageing. Higher levels of blood sugar can result in the production of advanced glycation end products (known as AGEs), which ultimately results in a loss of skin elasticity. Food allergies are also highly correlated with atopic dermatitis.
- Boosting your diet with vegetables and fruit – Foods that protect against wrinkles and result in healthy glowing skin include healthy fats (e.g. olive oil), fish, eggs, nuts, vegetables (e.g. onions, leeks, spinach, celery, garlic) and fruits (e.g. prunes, cherries, apples). 
- Probiotics – Probiotics have the capacity to optimize, maintain and restore the microbiota of our skin various ways. I recommend to my clients to ingest probiotic rich foods/drinks, probiotic supplements and also use probiotic products topically on the skin itself. Topical applications of probiotic bacteria have a direct effect at the site of application, by enhancing the skin’s natural defence barriers. One product I recommend to clients is a natural toner that balances the pH, cleanses and helps remove excess oils from the skin. It is a natural lactic acid toner with no added nasties. Link to product found HERE. I also recommend to drink probiotic drinks including water kefir and cultured almond milk. Putting these products on the skin as a toner is great too – link to cultured almond milk recipe found HERE.
- Lemon juice – Fresh lemon juice squeezed and applied directly to the skin is amazing. Citric acid which is derived from lemon juice, is a natural alpha hydroxy acid (AHA). AHA’s are popular ingredients in anti-ageing topical skin care products.
- Coconut Oil – This is my daily go to product to clean my skin each day. It is incredibly nourishing and doesn’t leave my skin feeling dry and stiff. It feels luscious after I have cleaned. Natural and cheap, it’s a great addition to your skin care regime. Harsh cleansers that strip our skin’s natural oils can be harmful and, at times, may even cause premature ageing and acne.
- Chill out and get 7-8 hours of quality uninterrupted sleep a night – We underestimate the role that chronic low-level or acute stress plays in our daily lives. Studies have shown that the role of stress in the escalation of skin disease and psoriasis is a common phenomenon. The brain and skin communicate with one another, the skin reacts to stress by activating the endocrine and immune systems. Chronic stress has a negative impact on overall skin health. Studies also suggest that sleep quality plays a role in the maintenance of healthy skin. Sleep helps to regulate many hormones including the stress hormone cortisol.
 Aghasi, M., Golzarand, M., Shab-Bidar, S., Aminianfar, A., Omidian, M., & Taheri, F. (2018). Dairy intake and acne development: A meta-analysis of observational studies. Clinical Nutrition.
 Bhatia, B. K., Millsop, J. W., Debbaneh, M., Koo, J., Linos, E., & Liao, W. (2014). Diet and psoriasis, part II: celiac disease and role of a gluten-free diet. Journal of the American Academy of Dermatology, 71(2), 350-358.
 Katta, R., & Kramer, M. J. (2018). Skin and diet: An update on the role of dietary change as a treatment strategy for skin disease. Skin Therapy Lett, 23(1), 1-5.
 Aman, S., Nadeem, M., Kazmi, A. H., & Haroon, T. S. (2016). Food and skin. Journal of Pakistan Association of Dermatology, 15(3), 268-274.
 Al-Ghazzewi, F. H., & Tester, R. F. (2014). Impact of prebiotics and probiotics on skin health. Beneficial microbes, 5(2), 99-107.
 Schwartz, J., Evers, A. W., Bundy, C., & Kimball, A. B. (2016). Getting under the skin: Report from the International Psoriasis Council Workshop on the Role of Stress in Psoriasis. Frontiers in psychology, 7, 87.
 Chen, Y., & Lyga, J. (2014). Brain-skin connection: stress, inflammation and skin aging. Inflammation & Allergy-Drug Targets (Formerly Current Drug Targets-Inflammation & Allergy), 13(3), 177-190.
 Guan, L., Mehra, R., & Baron, E. (2017). Sleep and Aging Skin. Textbook of Aging Skin, 2161-2173.
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