I was extremely self-conscious in my adolescent years for a number of reasons, but the major contributing factor was the amount of acne I had. I am sure a lot of it was due to the hormonal changes that accompany puberty, but my diet was certainly lacking nutrition. Your skin is an overall reflection of your health and what is going on inside your body. It is your body’s largest organ. Skin is an immune barrier that protects your insides and regulates your internal temperature.  If you want clearer, healthier skin, then cutting back on these foods is a great start.

Sugar – Sugar is NEVER good for the skin or the body. Don’t let anyone tell you otherwise. We get plenty of sugar from the fruits and vegetables we eat. Sugar triggers a process called glycation in the blood. Glycation occurs when a bond forms between a sugar molecule and a protein or a lipid molecule. These new molecules are called AGEs (advanced glycation end products). What these AGEs do is interfere with the cellular and molecular functions in the body, by releasing harmful by-products during the process of their formation. AGEs damage the substances needed to keep your skin clear (collagen, fibrin, elastin, etc). This causes clear skin to lose its firmness and elasticity, and before long, it’s not clear at all. An ideal substitute for sugar is stevia. Stevia is a sugar substitute which is several times sweeter than sugar. It has zero calories and a very low glycemic index.

Dairy – I am not against raw, grass-fed organic dairy. I think many people can thrive on it. This type of dairy is not available to the average consumer who instead opts for conventional dairy found at the supermarket (where the cows are injected with hormones and fed wheat and corn).  One glass of conventional milk is reputed to have a whopping 60 varieties of hormones!!  One such hormone, that is similar to testosterone, activates the oil glands present in the skin, providing the framework for an acne outbreak.  If you are unable to find raw, grass-fed organic dairy, then I would recommend you lose the dairy altogether and replace it with nut milks.

Fried Foods – This one is pretty cut and dried. It is one of the few bits of nutritional advice that I have heard throughout my life that hasn’t been disproved. If it is fried, stay away from it.  Vegetable oils, when heated, release free radicals in the body. Free radicals act like toxins and cause stress to the cells, which causes them to age much faster. Meaning that your skin ages faster. More blotches, wrinkles and spots.  The better option is to cook with coconut, olive or macadamia nut oil at a lower heat and choose to grill, broil or smoke instead.

Coffee – This is a very controversial topic. A lot of people require it to get through their day. Coffee is loaded with antioxidants. So there are definite health benefits. The problem arises when you are drinking several cups a day. Coffee contains polyphenolic compounds called tannins. Consuming too many coffee tannins can cause a blockage of the pores. This in turn can cause an outbreak of acne and result in dull, oily skin. It also causes dehydration and can make your skin look dry and rough. If you are looking for something to give you a little boost, try green tea instead.

Give these suggestions a try, and after a month or two, I am quite confident you will see a significant difference in the quality of your skin and your overall health in general.