Emma Olliff

Fill up on a nutritious, fiber-rich diet along with 8-10 glasses of water each day to regulate bowel movements and get rid of harmful toxins. Slash processed foods, sugar, alcohol from your diet; eat skin nourishing foods like avocados, oily fish, nuts and seeds instead. Avoid common food allergens i.e. grain, dairy. Take zinc and probiotic supplements on a daily basis.

Ditch conventional anti-anxiety drugs for adaptogenic herbs that regulate cortisol levels and boost the body’s natural resilience to stress. Astragalus, ashwagandha, ginseng, holy basil, licorice root, noni, rhodiola, schisandra, mushrooms, and suma are adaptogens. Consume as powders in food or tea, tinctures, or supplements. Consult your nutritionist about dosage and side effects.

Incrementally increase your portion size to ease your body into your new diet plan. Consume nutrient- and calorie-rich foods like coconut milk, dried fruit, sweet potatoes, nut butters, avocados, etc. For convenience, you may add them to your smoothies. Split your meals into smaller, more frequent ones. Switch from cardio to weight training. Seek advice from a nutritional therapist.

Acne, wrinkles, or break outs indicate acidity, stress, hormonal shifts, poor digestion, inflammation. Get a diet of greens (kale, sea veggies) with fibers, vits, minerals, phytonutrients; whole grains (quinoa), non-animal proteins, fats (nuts); anti-oxidants (walnut) to slow down aging; and no processed food. Alkalinize your water with lemon. Rather than giving up treats, add 1 clean food a week to your diet.

Before drinking, eat fats and proteins to reduce alcohol absorption into blood. Vits B, A, C, and zinc help refill nutrients. Have 1 drink every hr. Drink 285 ml filtered water per 125 ml wine or 225 ml beer to avoid dehydration. Dilute gin or vodka with soda water or fresh citrus. Avoid sugary juices in cocktails to check calorie buildup. Women undergoing hormone treatments must avoid booze.

Drinking coffee can reduce risk of cancer, obesity, diabetes, and heart disease. But the caffeine in coffee can cause dependency and addiction. If you are suffering from anxiety, caffeine can exacerbate stress, increase cortisol levels and disrupt sleep. Avoid during late afternoon and evening. Replace coffee with healthy options like turmeric milk, matcha green tea latte and lemon juice in warm water.

Water indirectly helps in weight loss. It induces thermogenesis, stimulating your body to burn fat and release heat. Staying hydrated keeps you from overeating. Many people mistake thirst for hunger. So drink a glass of water and see if you feel hungry 1/2 hr later. Pale yellow urine indicates proper hydration, white means you had too much water and dark means you are dehydrated.

Exercise to burn sugar for fuel and to increase insulin sensitivity. Avoid carbs and stock up on soluble fibre-rich foods to regulate your sugar spikes. Stay hydrated to prevent your liver from producing sugar. Chew slowly, eat chromium and magnesium-rich foods (with low glycemic indices), and reduce your portion size. Glucagon and cortisol spike sugar - avoid stress and sleep well.