Complexion woes are never just skin deep. Topicals alone won’t fix the problem. What you eat plays a major role in establishing harmony from the inside, out. Here are a few naturopathic tips that will not only get your skin back on track, they will have you feeling energised and radiant!

• Elimination diet: Avoid citrus, cheese, nightshades, alcohol, chocolate, yeast and vinegar. These foods can cause histamine reaction, leading to dilated blood vessels, redness and irritation.
  
  
• Increase fatty acids: According to a study in the British Journal of Nutrition, foods rich in Omega-3 fatty acids may prevent skin reddening and scaling. Aim to have 2 tablespoons of flaxseed oil and 1 tablespoon of evening primrose oil daily. Adding avocado, walnuts and nuts and seeds to your diet is also a good idea.
  
  
• Reduce stress: Stress and the production of cortisol are linked to inflammation in the body, which can reduce good gut bacteria and increase digestive issues. It can also lead to a rush of blood to the peripheries, resulting in redness and skin flare-ups. Meditation, yoga, adequate sleep and herbal supplements are great ways to control stress.
  
  
• Cut out refined sugar and dairy: Sugar causes insulin levels to spike. It’s also linked to inflammation and oxidative stress. Eliminating conventional dairy products is shown to be helpful for those suffering from skin redness.
  
  
• Avoid spicy foods: Spicy foods promote heat in the body, leading to flushing and redness.
  
  
• Heal your gut: Skin woes are often a sign that the immune system is in overdrive and that the gut is inflamed or leaky. To heal stomach lining, start with antimicrobial herbs like goldenseal, calendula and oregano. Introduce a gut healing powder such as our Gut Replenish Powder along with supplements such as NAC, glutamine and turmeric.
  
  
• Try herbal remedies: If you have access to a qualified naturopath, herbal remedies can often effectively alleviate redness and rosacea, alongside some dietary changes. Some of our favourite anti-inflammatory, healing herbs include calendula, licorice, burdock, echinacea, ginkgo, turmeric, rhodiola, withania and ginseng.

One of my favourite recipes for soothing sensitive skin is this nourishing Quinoa Salad.