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Skin health tips from the experts

Emily Holmes is a Nutrition and Wellness Coach at Conscious Foodie. She is the author of Transform Your Life in 8 Weeks and Conscious Cleanse. Media features include Women’s Health and Fitness Magazine, Nature and Health Magazine, Body + Soul Magazine and Mind Body Green. Emily inspires countless people to use food for abundant energy, clear skin and a peaceful mind. She is on a mission to spread the word about natural wellness and health, nutritional wholefoods, clean organic living, a sustainable future, self love, gratitude and kindness. When she’s not writing you can find her juicing her greens, meditating, walking barefoot, sitting in the sun, drinking peppermint tea, making raw desserts and studying for her Masters in Human Nutrition.


She shares her best tips below on what the best ways are to improve the health of your skin!

1. Hydrate – drink at least 2L of water each day. It’s important that your water is clean filtered water. Do not drink from a plastic bottle.

2. Sweat – move your body and break a sweat everyday. Sweating releases toxins from our body. When our liver is overwhelmed, toxins often get released through the skin.

3. Sleep – aim for at least 8 hours every night. Our skin regenerates and repairs while sleeping, so it’s super important.

4. Balance your hormones – stress is the biggest hormone disruptor. Learn how to reduce stress here. If you’re not stressed and your hormones are still crazy work with an integrative doctor or naturopath to find y our balance.

5. Fix your gut – our health begins in the gut. Our gut is the epicenter of our health. You can learn how to fix your gut here.

6. Eat wholefoods – avoid packaged and processed foods along with sugar, gluten, dairy, alcohol, drugs and caffeine. Eat foods in (or as close as possible) to their natural state.

7. Beauty regime – only put on your skin what you’d put in your belly. If you can’t eat it, don’t put it on your skin. Our skin absorbs 80% of what we put on it. Get some ideas from my natural beauty tips here.

Essential vitamins and minerals for healthy skin:

– Vitamin E (found in leafy greens, almonds and sunflower seeds) – fights free radicals to prevent premature aging.
– Omega 3 (found in brazil nuts, chia seeds and flaxseeds), Omega 6 (found in olive oil) and Omega 9 (found in pecans, cashews and hazelnuts) – reduces inflammation and aids skin repair.
– Zinc (found in spinach, pumpkin seeds and cacao) – heals scars to result in a glowing complexion. Also protects the skin against harmful UV rays.
– Vitamin C (found in capsicum, berries and citrus fruit) – aids collagen production to prevent wrinkles.
– Vitamin A (found in sweet potato and carrots) – aids in the production of new skin cells to assist with skin regeneration and repair.
– Vitamin B (found in wholegrains, legumes, peanuts and eggs) – assists with smooth skin. I take a B-complex vitamin daily.
– Selenium (found in brazil nuts, sunflower seeds and mushroom) – provides elasticity and firmness. Also prevents acne.


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