Your path to healthy skin

 

Looking for natural remedies to treat acne, eczema and other skin conditions? The dermatologist and nutritionist share their expert tips.

 

The experts show us how to optimise your diet for clearer, healthier, brighter skin. 

ACNE

» Dermatologist says: “Look for products that are non-comedogenic, so they do not block pores or cause acne. Key pore-clearing ingredients include salicylic acid (beta hydroxy acids) and many vitamin A products. Also look for anti-inflammatory components such as benzoyl peroxide, zinc and niacinamide. You should look for products that are not too creamy or rich. Even without pore-blocking ingredients, oily or excessively moisturising products will have a detrimental effect on the skin. Go for mineral make-up and combination creams like BB and CC creams.”

» Nutritionist says: “Consume a diet low in added sugars and avoid all highly refined, processed foods. Consume three to five cups of bright-coloured vegetables per day and consider supplements such as zinc, vitamin A and vitamin C. There are also natural, DIY methods. Antibacterial tea tree oil and witch hazel are often used on acne-prone skin. Or try combining sea salt and coconut oil and using as a natural exfoliate scrub for congested skin.”

ECZEMA 

» Dermatologist says: “Corticosteroids or calcineurin antagonists may be used to help reduce inflammation and itch. Antihistamines may also help reduce the itch, while antibiotics may be required if infections are severe. Stick to cotton clothing, avoiding wool and synthetics, and you can also use wet dressings to help soothe the skin and reduce itchiness. Cosmetics are best avoided, but if necessary, look for ones that are hypoallergenic. Generally, food avoidance is not useful, but avoiding dairy products, nuts, eggs, chocolate, citrus fruits and wheat products may help.”

» Nutritionist says: “Implement an elimination diet to determine possible food triggers, consume an anti-inflammatory, plant-based, whole food diet and consider supplements such as fish oil, vitamin E and probiotics. For eczema, coconut oil may also be of benefit as it’s deeply moisturising and improves skin barrier function. Honey is also great, incorporated into a DIY face mask. It’s antibacterial and a humectant, attracting water to help keep dry skin hydrated.”

COLD SORES

» Dermatologist says: “Overtopical astringents and topical Zovirax (acyclovir), cold sores are best treated by oral treatments of anti-virals like acyclovir, valalcyclovir and Famciclovir.”

» Nutritionist says: “Address aggravating factors like food, lifestyle and stress. Avoid chocolate, peanuts and almonds and try to manage stress levels. Start incorporating foods that are high in lysine such as fish, chicken, beef, lamb, cheese, beans, brewer’s yeast and mung bean sprouts and take supplements like lysine, zinc and vitamin C.”

PSORIASIS 

» Dermatologist says: “There is no single treatment that will cure psoriasis. However, it is possible to control it and sometimes clear it. Certain medications can slow down the rate at which the skin cells are produced, but it takes several weeks for your condition to improve. Sunlight helps to clear psoriasis, which is why it usually improves over summer. Remember that psoriatic skin is more easily damaged than normal skin, so you may need to consider skin protection if your job involves hard, manual work.”

» Nutritionist says: “Look into possible food sensitivities and avoid potential triggers such as alcohol, gluten and dairy. Consume three to five cups of fresh vegetables per day and include turmeric, garlic and ginger. Supplements to take alongside may include fish oil, digestive enzymes, vitamin E and vitamin A.”

Check out our health and beauty section for more tips and tricks.

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Overcoming motivational barriers

 

If you're constantly lack motivation, these psychological tricks might save you a world of grief.

The stick: Self doubt

The fix: Self-inquiry

Also known as ‘interrogative self-talk’, self-inquiry promotes acknowledging doubts as part of a process to overcome them. An empowering process, it demands articulating what you’ll do by turning them into questions. 

How it works: Many negative thoughts originate from subconscious beliefs, which affirmations largely choose to ignore. Saying ‘I can’ and ‘I will’ works by making you more positive about yourself and your situation, but this has little sway if your fears surface and give you a list of reasons why you ‘can’t’ or ‘won’t’. By acknowledging these thoughts and bringing them into your full consciousness you can create congruence between what you’re saying to yourself and what you believe. A study in the journal of Psychological Science found that even something as simple as writing ‘will I?’ as opposed to ‘I will’ in an apparently unrelated writing task produced better intentions to exercise.

The stick: Doona-itis

The fix: Nudge theory

Referred to in psych circles as ‘automaticity’ or goal priming, nudge theory rests on the premise that small changes trick you into achieving substantial goals that can seem overwhelming or impossible. “Rather than trying to overtly change people’s behaviour, the idea is to subtly direct people down a particular path by tweaking their environment,” says health psychology researcher Dr Nicola Davies. 

How it works: “This works by tapping into our two ways of thinking: automatic and reflective,” says Davies. Automatic thoughts are those you fall into habitually and action without much hesitation, like hitting the snooze button, whereas reflective thoughts rely on a conscious effort to do things differently. “Nudging is about making the healthier option easier to execute than the less healthy one, so that eventually the new way becomes automatic,” Davies says. A nudge can be “anything that influences our choices”. Like laying out your gym clothes the night before, putting your runners by the front door, or putting the vegies on the middle shelf. Priming your goals is about changing your environment so that it not only influences your choices, but also limits them. One Stanford University study found that the more we clutter the mind, the less likely we are to make reflective choices. 

Searching for more motivational tactics? Check out our lifestyle and motivation section. 

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Test video

 

WH&F Head Trainer Sheena-Lauren shares her 10 minute workout to kickstart your mornings.

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