Skin Care

  • The 5 Worst Foods For Your Skin

    Brown Cone With White Sprinkled Icing

    Inflammation in the body is a common complaint among millions of people across the world. But you might ask – why? Inflammation is the body’s attempt at self-protection. When something harmful affects our body, our body’s response is to try and heal itself.

    An anti-inflammatory diet plays an important role in keeping your skin clear and your cortisol (stress hormone) levels in check. Research has shown that certain types of fats and carbohydrates play a major role in promoting inflammation in the body.

    5 FOODS TO AVOID:

    • White Bread

      White bread is made from refined white flour containing very little nutrients and dietary fibre, which are essential for a healthy digestive system and stable metabolism. It is also filled with added sugar and bleached using chemical bleaching agents, all which can wreak havoc on your skin.

    • Alcohol

      Alcohol is a hepatotoxic which means its a toxin to the cells that detox your body, leaving you with pasty looking skin and huge pores, as well as liver damage. It also dehydrates the skin, leaving it less plump and fresh the next morning.

    • Refined Sugar

      When you ingest sugar or foods high in sugar, you body breaks down these carbohydrates into glucose, which raises your insulin levels (hormone that controls blood sugar levels). When your insulin levels are raised, it is like a burst of inflammation throughout your body. Inflammation produces enzymes that break down collagen and elastin, resulting in saggy skin and wrinkles.

    • Fried Foods

      Oils found in greasy, fast food aggravate acne. They are also filled with artificial flavours, added sugar and saturated fats all, which spike insulin levels and lead to inflammation.

    • Processed Meat

      Sausages, bacon, hot dogs and deli meats are bad for your skin because they are FULL of artificial flavours, fat and salt. This in turn makes it hard for your body to digest and also aids in inflammation.

    5 FOODS TO FIGHT INFLAMMATION:

    • Salmon

      Salmon is full of Omega-3 fatty acids that help reduce inflammation and signs of ageing in the body. These ‘good fats’ help protect against and repair sun damage, and are responsible for health and hydration of cell membranes – giving your skin that soft and glowing appearance!

    • Leafy Greens

      Leafy greens are full of vitamins, minerals, and disease fighting phytochemicals. They also contain lots of water which keeps you hydrated and contribute to glowing skin and hair.

    • Nuts

      Nuts are filled with good fats, fibre and protein which can help make skin supple, smooth and younger looking. They also help reduce swelling and inflammation, helping treat skin disorders such as acne, psoriasis and eczema.

    • Garlic

      Garlic is a great all rounder full of compounds like Allicin, Sulphur, Zinc and Calcium all which have health and skin benefits. Allicin has anti-fungal, anti-aging and skin smoothing benefits and also increases anti-oxidant levels in the skin. Sulphur prevents infections and helps to reduce inflammation.

    • Olive Oil

      Olive oil is a good fat and has been known to reduce inflammation. It is also great for very dry skin, ingested both orally and applied topically to clean, damp skin.

    “Let food be thy medicine, thy medicine shall be thy food” – Hippocrates

    Olivia x

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  • 5 Simple Skin Tips to Help Clear Your Skin

    5 Simple Skin Tips to Help Clear Your Skin
    Do you suffer from acne or breakouts? I know first hand how horrible dealing with acne can be and you simply don’t know where to start. There is so much information available and you don’t know what works. I’ve put together this list of 5 essential tips to help clear your acne based on my knowledge of skin, nutrition and what personally worked for me!

    Follow these five simple skin tips to kick-start your journey to clear skin! These are five simple rules that I live by in order to keep my skin looking clean and clear.

    1. Eliminate processed foods from your diet
    Eliminate processed foods from your diet. A diet high in processed foods like pasta and bread cause your insulin levels to spike which in turn leads to increased sebum (oil) production in the skin and clogged pores. Opt for a diet high in fruit, vegetables, whole grains and lean protein instead. Simple healthy swaps include: brown rice instead of pasta and herbal tea instead of coffee.large
    2. Limit dairy in your diet
    Limit dairy in your diet – this includes lactose free milk. Milk contains hormones that are naturally produced by the cow and “activate” oil glands in the skin. Opt for a dairy alternative like Rice Milk or Almond Milk instead. bigstock-Almond-milk-50849717
    3. Keep hydrated every day
    Keep hydrated everyday. Drinking water helps to benefit your body in many ways, particularly in keeping your skin healthy and clear. About 70% of your body is water and these fluids carry nutrients and vitamins to your organs as well as flush toxins from your body. A build up of toxins can cause bacteria to be trapped within your skin and require lots of hydration to flush them out and prevent breakouts from occurring. Recommended daily intake is 9 cups a day for females and 13 cups for males.
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    4. Get active 20 minutes every day
    Get active for 20 minutes every day. Exercise has a number of health benefits for the body including increasing blood flow and nourishing skin cells. Regular exercise helps to relieve stress by releasing endorphins (happy hormones) and reducing cortisol (stress hormone.) If you are exercising outdoors, be sure to protect your skin with an SPF and keep hydrated with lots of H2O.

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    5. Keep your hands off your face
    Our hands are covered in bacteria that can be responsible for breakouts spreading and becoming worse. Be sure to keep your phone and sunglasses clean too as they can sometimes be culprits for spreading bacteria and germs.

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    These are some of the tips you can expect to see in Clear Skin Project, including a full 14-day meal plan with BONUS recipes. It’s these small changes that make a BIG difference in your skin. With the right nutrition, self-care and skincare you too can regain your confidence and enjoy clear skin forever!

    Have you tried any of these tips for your skin? Share your experience with me in the comments.

    Olivia x

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