Olivia Jenkins is an Accredited Nutritionist, Health Coach and Skin Expert from Australia. Her series of eBooks include Clear Skin Juices and Smoothies, Clear Skin Face Masks and her famous acne program, Clear Skin Project.
When we spoke to Olivia we asked her if she could provide us with some tips that the everyday person can use in order to achieve clear skin, below she revealed five simple rules which she lives by in order to keeping her skin looking clean and clear.
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.
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.
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.
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.
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.
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!