Top 10 Rules For Better Skin In 14 Days

I actually have a term for the crappy mood bad skin puts me in. I call it, “Pimp’ ‘Tude” (as in, attitude that comes from the presence of pimples), because those angry red spots are just about the only thing that can instantly give me the worst vibes ever. If you’re all grown up but feel like your skin is stuck in a teenage nightmare, constantly spotty and inflamed, you’re not alone.These days, adult acne is a common complaint among women, thanks to external factors messing with our skin and hormones – birth control pills, exposure to chemicals and pollutants, processed foods, digestive issues, hormones passed on through consumption of non-organic animal and dairy products, skincare regimes that are way too over the top and hectic lifestyles that overwork our adrenals. 

So what can you do about it?

Seeing a good integrative doctor to sort out any digestive, hormonal and health issues is a great place to start. I can’t count the number of times I’ve heard of people struggling with bad skin for years and then finding out it was all the result of a dodgy parasite they picked up on their overseas travels, or coming off the contraceptive pill after years or reliance on it and not having a plan in place to help their body deal with the instant shift in hormones.But the thing is, even once those health issues are all peachy, sometimes bad skin just keeps returning to your life and recently, this was happening to me a LOT! I’m not talking about the odd small pimple, because I’m definitely not vain enough to care about those – as the proud owner of some serious European heritage, my olive skin means I’ll probably always have a few spots every now and then and that’s cool, the upside is I tan easily and rarely burn, so it’s a trade off!Nope, these were the kind of pimple that gets right under your skin, literally. Those big, painful lumps you can’t help but think about all day long. So, I decided to take matters into my own hands. I read all the ‘clear skin diet’ books, did a bit of further research of my own and asked a friend going through med school to question her tutors on a few extra points (thanks Keren!).In the end, I came up with my own 14-day Clear Skin nutrition protocol and stuck to it like glue. To be honest, I wasn’t expecting much as I already eat really healthily but the changes I saw in my skin were incredible, and it all happened really quickly.Within 5 days, those nasty blind pimples disappeared and they haven’t come back (not even one!) since I started – it’s been almost a month now! I didn’t stick to a strict ‘diet’, I just implemented every one of the below 10 rules and made sure I didn’t cheat on them.Since the 14 days ended, I’ve relaxed a little but stuck with most of the good habits pretty closely, especially number 1, which has been incredibly transformative to my digestion too, so it’s staying for good!If you’re struggling with your skin, give these 10 nutrition habits a go for 14 days and see if your results match mine – remember, I’m not a nutritionist or a doctor, just someone who’s found something that works for me and wants to share it. I’d love to hear about your results too!  

My Top 10 Rules For Better Skin In 14 Days

Rule #1 – Drink Organic Bone Broth Every Day

I put this at number one because I actually think it was the thing that made the most difference to my skin – I don’t think I’ll ever give it up now I’ve discovered it, after years of searching this has become my number one skin must have! The collagen, fat soluble vitamins, amino acids and gut healing properties all work together to boost skin health. Incredible stuff! If you’re not keen to make your own, there are a lot of health shops actually stocking it in frozen form (Earth Food Store and Health Emporium are a few local to Bondi, or get it warm in a coffee mug from Macelleria), or order it in dehydrated form from brothoflife.com.au – it’s just as good for you and twice as handy! This works best on an empty stomach, so drink a mug full first thing in the morning, or as a snack between meals. Just before bedtime works a treat too. 

Rule #2 – Cut Out ALL Gluten

I resisted this rule for a long time, thinking that just a little bit would be fine – and it would be for the regular person but for acne sufferers, it’s just too inflammatory and can really affect skin quality. Cut it ALL out, from bread to pasta to sauces containing the stuff. Be really careful with this for the 14 days and ideally well beyond that. 

Rule #3 – Lower Grain Consumption Overall

Grains can be irritating to the gut for a lot of people and a big part of healing the skin, is healing the gut. The exceptions are white rice (this seems the opposite to typical health advice, I know! But in the case of acne and gut health, it’s less irritating) and buckwheat (as it's a fruit technically not a grain). A few oats are fine too, plain and rolled and wheat-free, although be aware that they still contain proteins that are similar to gluten, so if you’re really keen to see a difference, try cutting these for the initial 14 days and reintroducing them afterwards. 

Rule #4 – Ditch Soy Products

If you have hormonal imbalance, which is often the case in acne sufferers, the last thing you want to do is eat or drink soy foods, because they mimic oestrogens in the body and can exacerbate skin issues - not to mention the fact most forms of soy are highly processed. It’s true that research around soy and its effects on hormones are often controversial, so each to their own but I find this makes a huge difference to my skin. If you’re vegetarian and need to include a little soy for protein purposes, go for the fermented versions like tempeh, miso, or whole edamames. Otherwise cut it out and make sure you check the back of any packaged foods to make sure it’s not sneakily included – and just a heads up, soy sauce and tamari are both soy-based products. Tofu and soy milk are the most processed of the bunch. 

Rule #5 - Reduce Pulses/Beans/Legumes

For some people, legumes and beans can be an issue because they can be irritating to the digestive system and also contain anti-nutrients, which inhibit the absorption of some vitamins including magnesium and zinc, which are important for healthy skin. Cutting these out for awhile, then reintroducing in smaller doses is a good way to see if these are having an impact on your skin. 

Rule #6 – Cut Out Man-Made Fats

Let’s be clear on this – man made trans fats (chemically produced fats) need to be completely eliminated from your diet. This means anything deep fried or made with hydrogenated or partially hydrogenated oils, which includes the obvious items like hot chips and donuts, along with the less obvious such as packaged biscuits and crackers, supermarket cakes, liquid creamers and flavoured coffee sachets, mass produced peanut butters, cereal bars and some frozen meals. Trans fats are highly inflammatory and take forever to be processed by your body. Eat them now, see the results on your skin for days. 

Rule #7 – Significantly Increase Healthful Fats

This is SUPER important. Healthy fats dramatically reduce inflammation, help to balance blood glucose levels and appetite, encourage your body to use fat as an energy source and make life easier for your liver. Another interesting fact is that when you don't eat enough fat with a meal, bile isn't released and becomes thicker - when this happens a number of times in a row, any toxins in the bile are released back into your bloodstream, meaning more spots. Try and aim for around 40-50% of your diet coming from good fats over the 14 days, eaten in small portions nice and spread out. The best forms are avocado, olive and coconut oils, fresh olives, wild caught oily fish (salmon, sardines, mackerel), organic white meats and liver pates, free range organic eggs, small portions of grass-fed red meat, activated nuts and seeds, organic full-fat/plain yoghurt, chia seeds, plus a good quality fish or evening primrose oil at meal times, depending which feels better for you. 

Rule #8 – Eat Plenty of Vegetables (especially greens!) and Fruit

There is nothing against carbs on this plan, so eat whichever veggies you like and plenty of fruit – ideally organic and eat the skin too! Stock up on extra greens and if you have access to a supergreens supplement, take that daily to help your body restore oestrogen balance. I love Passion Projects Complex Green and Nu-Zest Good Green Stuff – pop it in a smoothie or stir it into a veggie juice. 

Rule #9 – Fermented Foods Rock

Include these and other bitter foods to help your digestive system kick into gear. Think pickled veggies, kefir, live yoghurt cultures, apple cider vinegar. 

Rule #10 – Final Note On: Dairy, Sugar/Sweeteners, Packaged Foods & Nuts

• Dairy – make it organic, reduce the amount in your diet, choose butter, plain yoghurt, ghee and a little cream.
• Sugar – cut out the refined stuff, decrease added natural sugars like honey and agave, keep fruit and veggies, remove all sugar substitutes/sweeteners, which can really mess up your gut and skin.
• Packaged foods – use as a last resort, check for trans fats and numbers/chemicals. As few ingredients as possible is best!
• Nuts – these are healthy and awesome, but stick to one handful a day, as too many can disturb your fatty acid balance (most nuts are high in omega 6).