4 Tips for a Clear Complexion (Plus a Skin-Clearing Smoothie Recipe!)

July 21st, 2014

4 Tips for a Clear Complexion (Plus a Skin-Clearing Smoothie Recipe!)

Which sounds better: covering up your acne, dark circles, and dry skin with chemical-laden lotions and makeup, or having naturally clear skin by healing it from the inside out?

Your skin is the largest organ in the body. It’s your barrier to the outside world. When you’re putting toxic substances such as caffeine, sugar, alcohol, and processed food into it, your body is going to detox by pushing those chemicals out through the skin. That “self-cleaning” often manifests on your skin as dark circles, rashes, and acne.

Below are 4 tips to help clear your complexion, plus a smoothie recipe that will leave your skin looking refreshed and glowing.

 

Tip #1: Diet does matter.

If you are eating a diet filled with real whole foods like organic vegetables, fruits, and pasture-raised meats but have yet to see your complexion clear up, it’s possible that you have some underlying food sensitivities. Eating inflammatory foods such as glutendairy, corn, and soy if you are sensitive to them can be a stress to your system. Your body responds to this stress by releasing the hormone cortisol. Too much cortisol causes weight gain, poor sleep, and, you guessed it: acne.

Hormonal imbalances are one of the largest factors in acne development.  It’s why acne is more common during puberty. Fluctuations in hormone levels can also happen if you’re eating non-organic, GMO  meat or dairy products as they often contain added growth hormones. Always look for 100% USDA certified organic, grass-fed and pasture-raised on the label.

 

Tip #2: Your gut is the gateway to your health.

The goings-on in your gut have big implications for the rest of your body. A poorly functioning intestinal tract puts you at risk for chronic health problems such as autoimmune diseases, diabetes, chronic fatigue, fibromyalgia, eczema, rosacea, and mood disorders such as anxiety and depression. You must heal your gut to heal the rest of your body, including your skin.

In Functional Medicine, we use an approach called the 4R program. Simultaneously, you:

  1. Remove the bad: inflammatory foods, yeast and bacterial overgrowth, parasites, and other irritants.
  2. Replace the good: digestive enzymes, HCL, and other components for good digestion that may have been depleted.
  3. Reinoculate by adding beneficial bacteria back into your system.
  4. Repair the gut lining by supplementing with nutrients to promote healing.

For a more detailed description of the 4R program, see my article here.

 

Tip #3: You are what you apply.

To your skin, that is! Just as “you are what you eat,” you are what you put on your body. Your skin has a very large surface area making it great for absorption. That’s why certain medications are administered as creams and gels. This also means however, that you can absorb toxic chemicals from beauty and personal care products into your bloodstream where they can wreak havoc on your hormones.

According to the Environmental Working Group (EWG), the average American uses approximately 10-15 personal care products with a total of 126 different ingredients daily. Parabens and phthalates, which are found in almost all hair care products, lotions, and skin care items, are estrogen mimickers. That means that though they do not contain actual estrogen, your hormone system believes they are estrogens and acts accordingly. Once again, hormonal imbalances are to blame for blemishes, and other, bigger problems, such as early puberty and reproductive difficulty.

Check the ingredients in your personal care products using the EWG’s cosmetics database, “Skin Deep,” and replace any offending products with paraben-free and phthalate-free alternatives. If the idea of replacing everything at once is too overwhelming or cost prohibitive, set a goal of replacing one item per week or month until you have replaced everything.

 

Tip #4: Relax and get your beauty sleep!

Stress is your skin’s worst enemy. By now you know that stress causes hormonal imbalances that negatively affect your complexion. During sleep, your body is working to repair damaged tissue and soothe inflammation. If you have acne or other skin problems, good, restorative sleep is essential for healing.

The natural cycle of your hormones throughout the day is governed by your circadian rhythm, or 24 hour sleep cycle. Insufficient or poor quality sleep raises your cortisol levels just like stress. Aim for about 8-9 hours of sleep each night. That’s the amount that most people are going to need, but you can find your ideal number by seeing when you wake naturally without an alarm.

 

Skin-Clearing Smoothie

Heal from the inside out! My nutritionist designed this smoothie to be packed with foods that are rich in skin-clearing vitamins. The Vitamin E in almonds will nourish your soon-to-be-glowing skin, and the anti-inflammatory properties of flax and kale will calm your complexion.

 

Brianne Williams, RD LD

Serves 1

Ingredients:

  • 1 ½ cups unsweetened almond milk
  • 2 stalks purple kale
  • 1 stalk dinosaur kale
  • 1 frozen banana
  • ½ cup frozen berry mix
  • 1T almond butter
  • 1t coconut oil
  • 1t Ground flax seeds

Blend together all ingredients in high speed blender. Use more almond milk if needed.

 

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In each book you’ll learn how to address the true underlying causes of your symptoms using simple yet proven dietary and lifestyle changes. Best of all, you’ll get step-by-step, four-week plans to put all of the principles into practice and truly make optimal health a way of life!

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