The struggle is real for many of us to attain perfect, blemish-free, and flawless skin. Some people fail to realize that genetics has the largest influence on the appearance of the skin. Moles, acne, large pores, and hyper-pigmentation can be rooted so deeply in a family’s history that the problems may seem almost impossible to overcome — but, there is hope. Many of us, if not all, had clear and smooth skin as babies — when we were less toxic. Although it may be impossible to reverse the clock and achieve “baby-smooth skin” again, skin imperfections can be reduced greatly.
The Story is in the Skin
Like a book, the skin tells a story. The face of both man and woman reflects the highs and the lows of of his or her life. Joy, sadness, illness, and good health are mirrored by facial expressions and conditions of the skin. Some of us have mastered an understanding of expression, knowing how and when to respond to emotional and physical imbalances.
If happiness and contentment can bring a natural glow to the face, than stress and anxiety can manifest as dull, possibly even dry, skin. If the consumption of wholly plant-based and living foods provide a steady radiance to the face, then junk foods can prematurely rob you of vibrancy and youthfulness. Surely, we are all uniquely individual and handle stressors and junk foods differently. However, there are practices that simply do us no harm. So, with that being said, here are my top tips that can help you achieve beautiful and flawless skin.
1. Supplement with herbs and vitamins
Eating whole plant-based foods is one of the best habits to develop for good health and lovely looking skin. Unfortunately, many plant foods do not have sufficient amounts of the nutrients for an optimally functioning system. From nutrient-deficient soils to premature harvesting of fruits and vegetables, there are quite a few reasons why getting adequate nutrients from foods can be a challenge. Also, simply not eating enough, no matter how healthy the food, can cause deficiencies. So, if you are transitioning from a standard American diet (also known as SAD diet) to a plant-based diet and have not seen the biggest improvements in the condition of your skin, supplementing should be your next step. Natural herbs and plant-derived vitamins call help with just about any condition in the body, especially with patience and consistency; they can fill in the gaps caused by a nutrient-poor diet.
2. Eat plenty of raw and cooked vegetables every day
As stated previously, consuming enough plant foods is essential. Many of us understand that what is considered enough calories is relative to the individual and is often dependent upon age, gender, size, activity level, metabolism, and genetics.
But, consuming enough variety is important as well. Eating a variety of nutrient-dense foods will provide the body with a wide range of vitamins and minerals that keep the body in tip-top shape. Find a meal plan that provides lots of variety to experience clearer skin. Remember to incorporate whole foods that are green, red, orange, yellow, blue, and purple; foods of different colors contribute their own unique nutrient profile.
3. Drink lots of purified water
Water is great for the body, but if it has tons of chemicals, it can’t be as good for you. Making purified water your top drink of choice for the day will balance out bodily fluids, hormones, and electrolytes. Also, drinking plenty of water will flush out toxins through sweat, urination, and bowel elimination. Alternative drink choices such as sodas, punches, pasteurized fruit juices, and energy drinks should be limited as they bombard the system with sugars too quickly, thus spiking blood sugar. As a result of excess sugar in the blood, proteins such as elastin and collagen, essential for healthy looking skin, weaken. The weakening occurs when sugar attaches to protein, thus making them less stable. If your water needs more flavor, try infusing it with lemon, cucumber, or any of your favorite fruit.
4. Avoid dairy
Approximately 3 out of 4 people cannot digest lactose, a type of sugar found in dairy products. When consuming dairy products, the lactose intolerant individual may realize that these foods are slow and difficult to pass through the intestines. Challenges with digestion of cheese and milk can weaken the digestive system overtime. With digestive challenges comes toxin buildup and inflammation. Also, dairy products have been shown to be a source of hormones which will bring imbalance to the body systems, thus causing acne.
5. Avoid refined sugar and refined carbs
We are biologically wired to enjoy sweet foods because our bodies use carbohydrates as fuel very efficiently. However, refined sugars and refined carbohydrates are not natural enough for our bodies to respond well to. Carbohydrates are wonderful, but eliminate the refined types for optimal health and clearer skin. Try natural whole fruits, sweet-tasting vegetables, legumes, and whole grains for a sugar fix that will not be detrimental to your health or skin.
6. Use gentle cleansers
Harsh chemicals are found lurking in some of the more common skincare products on the shelves in stores today. They are not necessary for clean and clear skin. These chemicals degrade the skin and affect its elasticity and natural protective layer. As a result, the skin becomes more sensitive and prone to dryness. Using gentle cleansers twice a day will keep the skin clean and free of germs that have been encountered during the day.
7. Exfoliate
We get new skin cells on a daily basis and a new layer of skin every 30 days. As the new cells come in, the old ones slough off; thousands of skin cells are replaced every day. It is essential to exfoliate the skin everyday to assist the skin’s regeneration process. Benefits of exfoliation include: improved skin hydration, reduced dryness, smoother application of moisturizers and makeup, increased production of sebum, and reduced flakiness. The key is to use a gentle exfoliator–exfoliating excessively and harshly can ruin the skin. Great exfoliators include muslin cloths, bamboo baby wash cloths, and honey with lemon juice.
8. Tone
For a long time I didn’t realize the importance of toning the skin after a good cleanse. As a result, my skin would always produce an excessive amount of oil, even after moisturizing. After cleansing and exfoliating the skin, toning should always be the next step before moisturizing. A good toner will bring the pH of the skin back down to a normal pH of 5.5, as cleansers tend to be more alkaline in nature. After learning about this essential step and incorporating it into my regimen, I realized that my skin produced much less oil.
9. Get good sleep
Sleep cannot be replaced with any other healthy practice. All sorts of processes occur during sleep, bringing our bodies back to a state of homeostasis. Skin renewal and rejuvenation are heightened during sleep. Sleep allows our bodies to rest and recover and can quicken the cell regeneration that occurs throughout the body.
10. Reduce stress
Scientists have suspected a correlation between stress and acne for a long time. They have found that the cells that produce sebum increase secretions in response to a stressful event. Although this correlation has yet to be proven, one can perceive the theory as highly probably with evidence from personal experience. Stress has been found to increase the infamous hormone cortisol. Increased cortisol in the body causes inflammation, weakened immunity, acne, and other changes in the skin.