7 steps to naturally clear skin ... · •did you know that you can clear acne without the use of...

7 Steps to Naturally Clear Skin http://www.holistichealthherbalist.com/

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7 Steps to Naturally Clearing Your Acne

Welcome to the 7 easy steps to clearing your acne naturally for good!

• Did you know that you can clear acne without the use of ANY mainstream, over-the-counter “dermatologist approved” acne treatments?

• Did you know that anyone can accomplish clear beautiful skin with the steps I’m about to share with you no matter what “skin type” you have?

Well you can…starting NOW!

Introduction and My Story-

We have all been led to believe that acne is something that people “Just eventually grow out of”. That it’s an inevitable and unavoidable point in our lives that will hopefully one day fade from our memories.

While acne truly touches about 80% of people ranging from 11-30yrs of age, I can tell you that these steps will 100% get rid of it! It doesn’t matter if you have oily, dry, combination, tough, sensitive, light, dark or in-between skin types. Acne can be cleared indefinitely!

You may be wondering, “Who is THIS person to say that they can finally clear my skin?” right? Well, I can tell you that I had been a long time sufferer of the many different types of acne.

My name is Tashenna, and my problems with acne all started in 7th grade during a time which seemed to be before everyone else in my class. To be honest, I never really noticed my acne at first because I simply never cared to preen in front of the mirror. I was a tom-boy growing up outside in the fresh air of the San Diego mountains, the way I looked didn’t concern me. Until one day, during an art class, we were assigned to design a self-portrait.

I remember being excited about this project because I really took pride (and still do) in my art skills. I began immediately sketching out my face, feeling really happy with my work and receiving complements from my art instructor.

And then out of nowhere, a classmate exclaims that I forgot to add all of the pimples on my face to the picture. I was embarrassed, confused, and horrified by the sudden outburst of laughter that surrounded me. My classmates were pointing at me and saying aloud how nasty my face looked. I felt tears well up as I determinedly kept my face tilted downward, feeling all at once ugly and exposed.



I remember running to the bathroom after class to look at my face in the mirror. I was shocked to realize that my face was starting get pimples on my cheeks and chin with redness blooming all around them. I felt disgusting.

When I got home I went straight to the computer to look up everything I could about some kind of “cure it now” remedy. What I found was a lot of “remedies” that couldn’t possibly be good for my skin, and without knowing any better, I decided that toothpaste was the one to go with. So I slathered it on a particularly huge pimple on my right cheek, and despite the burning, kept it on overnight hoping that it would be gone by morning.

Upon waking the next day, my skin felt very sensitive with a slight throbbing sensation around the infection. The pimple had become even MORE inflamed. How could this have happened? The toothpaste was supposed to dry up the acne and get rid of it, not make it worse!

Desperate, I prodded it with all manner of sharp objects to try and get rid of it. By the time I was finished, I had created the worst scar I have ever received from my acne experience. I wish I had known what I do now about healing acne.

Needless to say, I suffered the many years through high school and university dealing with dermatologists (in two different countries), prescription medications and creams, and the emotional pain of having severe acne. It had gotten so bad at one point, that my face literally looked misshapen and lumpy. That’s how bad the cystic acne became.

I was at an all-time low. The worst I have ever felt. Period.

I was in a relationship that couldn’t be salvaged. I had a dead-end job. I was depressed, self-conscious and lost interest in art and the other things I loved. And the acne never seemed to lessen or go away.

Until after what seemed like forever….

I was literally so chronically fatigued and depressed that getting out of bed took more effort than the small amount of energy I had left. I had finally had enough! And through perseverance and a new obsession with traditional medicine, I rebuilt my health from the ground up and am still continuing to do so.

Take the path less traveled…

So by know I’m sure you’re wondering what the big secret is right?

Well, I can start by telling you that this journey you’re about to embark on; will require a lot of personal exploration and commitment! Acne needs to be treated from all sides;



within and without, not just from the surface like we’ve been led to believe. These steps are going to give you the tools you need heal your acne holistically. This means:

• NO more harsh creams, soaps, astringents, or acne medications • NO more self-mutilation physically, emotionally, or spiritually

If those conventional methods truly worked, wouldn’t everyone have clear skin by now? So stop buying all those potions and concoctions “dermatologists” and celebrities recommend, and take the holistic path to health and clear skin.

Two roads diverged in a wood, and I—

I took the one less traveled by, And that has made all the difference. -Robert Frost

So what are you waiting for? Let’s get started!

Step 1-

Stress and Emotions:

I cannot emphasize enough the importance of managing stress and emotions. In my opinion, it is ranked higher than #1 and should be on your list of import too.

When we are abnormally stressed (which seems to be most of the time nowadays), our bodies produce an exceedingly large amount of the “stress” hormone known as cortisol.

Left unchecked, cortisol will ravage the system leading to symptoms that manifest in the forms of:



• Mild to severe acne • Extreme fatigue and compromised immunity • Hypoglycemia • Wasting muscles, soreness in the neck and shoulders • Reduced bone formation • Inhibited learning and memory retrieval • Feeling foggy, headaches, mood swings • Temporary infertility and possible miscarriage • Constipation and over-all bad digestion

How Cortisol is the Precipitator of Acne

So how exactly does stress relate to acne?

In a nutshell, chronically elevated levels of cortisol will remain in the body for longer periods of time the older we get. This in itself is one of the major causes of adult acne due to the constant stimulation of the adrenals and release of androgens, the male sex hormone.

Androgens cause higher amounts of sebum (that oily gunk that is secreted from the sebaceous glands) to be produced in the skin, which in turn creates the perfect breeding ground for acne- inducing bacteria.

Ways to Reduce Your Stress

• Quality time for yourself (i.e. a nice bath, read a good book, hobbies) • Mindful breathing, meditation • Take a walk, exercise, play a sport, hiking, or do yoga • Listen to music that improves your mood (no depressing songs allowed!) • Stop looking at your acne in the mirror every five minutes • Leave behind people that bring you down, they’re toxic to your mental fortitude! • Have an affirmation! • Be creative! I personally find peace in painting



One of the ways I reduce stress after a long day is to take a luxurious bubble bath. I find that using candles and listening to relaxing music really eases the tension in my neck and shoulders.

Here is a favorite recipe I use for homemade bubble bath:

1 cup pure water

2 Tbs liquid castile soap

1 Tbs vegetable glycerine

6 or more drops of the essential oil of your choice (play around with the strength and combination of different oils.)

Try adding a 1/4 tsp of fine beet powder to make your bubbles pink! (Though I wouldn’t recommend too much as you might turn pink yourself, HA!)

If you can’t make your own bubble bath solution, try stopping by your local health food store. They should have a few good alternatives to choose from as well as all of the essential oils you may need.

Here are some relaxing oils to consider:

• Lavender • Geranium • Rose • Clary sage • Grapefruit, orange, lemon, lime • Chamomile • Bergamot • Rosemary • Mint (spearmint, peppermint, wintergreen)

Really, the combinations are endless! Experiment and have fun with it!

One of my favorite combinations is lime and wintergreen! I also like to mix these oils into some coarse sugar with a bit of honey for a refreshing body scrub.

Another favorite combo is clary sage, lemon, and lavender as a nice anti-stress formula.



Be sure to NEVER apply essential oils directly to any part of the body.

Herbs Are on Your Side

Herbs are also a powerful ally to have in the fight against stress. They offer calming, uplifting, and relaxing effects.

Here are some of my favorite plant allies to have at hand:

• St. John’s Wort (the sunshine herb)- Helps make you feel happy by increasing serotonin levels.

• Passionflower- Helps to put worries behind you so that you can have restful sleep.

• Holy Basil- Helps you face stress with calm composure and thoughtfulness. • Rhodiola- Helps you adapt quickly to stressful situations over time. • Skullcap- Helps to slow a racing and anxious heart.

Disclaimer: Please note that the use of certain herbs may have contraindications/reactions to prescription medications and the use of any herb is not recommended without the approval from your doctor. Do not take St. John’s Wort if you are on oral contraceptives.

Remember, if you can’t easily control your stress levels, try some measured breathing to help center your mind. A nasty comment from someone should not be taken to heart, as hard as it may be. There are so many things to be grateful for! Try thinking of all the good things in your life and feel compassion towards others.

“Happiness cannot be traveled to, owned, earned, worn or consumed. Happiness is the spiritual experience of living every minute with love, grace, and gratitude.”

Denis Waitley

Step 2-

Hydration

Good hydration is key to clear beautiful skin! The higher your stress levels, the greater your need for water becomes.

Just think, your lungs alone expel up to 4 cups of water a day just by breathing! Imagine how much more H20 you’re losing through sweat, urination, defecation, menstruation,



exercise, sebum production, saliva production, crying and illness. That’s A LOT of water!

Why Water is Important for your Skin

Female bodies are composed of about 50% water, and males about 60%, so be sure to get enough daily! Even though the recommended amount of water per day is about 8 glasses, this isn’t definitive. Activity levels, body constitution, and other factors determine how much your body needs each day. Drinking enough water can be a challenge for many of us, just take it slow and up your intake little by little. Make sure to drink a large glass especially if you’ve been exercising or rubbing out those knots in your back. If you don’t, metabolic waste can get trapped in areas like the muscles of our neck and shoulders.

The Acne Correlation:

Stress causes these muscles to tense up, so even if you try massaging the knots, lactic acid, toxins, and other metabolic waste like cell dye-off, won’t get washed out of your system which leads to aggravated acne.

Water plays an important role in the health and maintenance of our skin. Your skin is the barrier that keeps our organs, veins, and tissues safe from what’s on the outside of our bodies. It’s also happens to be the largest organ that helps our body expel toxins.

Your skin will not function properly if you are chronically dehydrated and will only increase the severity and duration of a pimple. Sebum will harden in the pores more easily, dry skin won’t shed evenly, a small infection will develop, and then the clogged pore becomes a pimple.

And I know you’re addicted to that tea, coffee and soda! But guess what? Those caffeinated drinks release more cortisol into your bloodstream which up your stress levels, dehydrates your body, and fills you with toxins!

If you want to achieve clear beautiful skin, do yourself a favor and drink up that pure clean water! And NOT from the tap mind you!

Here are a few tips to up your daily intake:

• Eat water rich foods • Keep water at hand • Find a brand of bottled water you like (try Essentia for PH balancing properties)



• If you must have fizz, go for sparkling mineral water and squeeze your own lemon or lime into it

• Make your own naturally flavored, electrolyte enhanced vitamin water.

It isn’t always easy to drink water (I know because I don’t like it either), but you will feel better for it. Your skin, in conjunction with the other steps, will become soft, supple, and glowing!

Here is a simple recipe for homemade vitamin water:

You will need:

• A large mason jar or glass pitcher • 1 pinch of good Pink Himalayan Salt or Sea Salt • 1 pinch of non-aluminum baking soda • Fresh fruit of your choice (pineapple, berries, watermelon, citrus…etc) • Fresh herbs of your choice (basil, sage, rosemary, lemon balm, mint…etc) • If you are using low sugar index fruits (some berries, lemon, lime…etc), be sure

to add a small amount of sugar to ensure the electrolyte effect. • If you are using high sugar index fruits like peaches, pineapple, or oranges and

you still desire a sweeter taste, I recommend that you use stevia instead of more sugar. Too much sugar will make your acne worse!

Instructions:

1. Fill the jar or pitcher with about an inch of fresh fruit and herbs, then mash them into the bottom of the container with a wooden spoon.

2. Place the rest of the whole fruit into the container. 3. Add the salt and baking soda 4. Fill with ice (preferably made from spring or filtered water) 5. Add either fresh spring water or carbonated mineral water

This recipe will not yield a sweet tasting drink, but merely a spruced up and refreshing beverage not unlike the lemon water you would have at a restaurant.

You may also add a small amount of stevia to make this drink sweet if you so desire. Play with different combinations to find what suits your taste. This is best consumed the same day.



Step 3-

Good Digestion & Diet

Diet and the quality of your digestion go hand in hand with clear skin.

One of the most chronic conditions affecting over 63 million Americans is constipation. The Standard American Diet (or SAD diet…how fitting right?) has a huge impact on the condition and clarity of our skin. When we consume all those sugary, greasy foods and caffeinated drinks, our bodies simply can’t handle the toxic overload. Our digestive system becomes toxic, sluggish, and devoid of balanced gut flora. So we basically become constipated, bloaty monsters!

Paired with chronic dehydration, we literally become clogged with poisons that our bodies are frantically fighting to get rid of. The lack of water in our diets and poor food choices prevent our bodies from expelling toxins through normal digestive means. In response, it finds other ways to get them out…through your skin!

The difference I’ve seen in people who choose healthier whole foods compared to people who don’t truly amazes me; and I can tell you, working at a grocery store as a cashier has really given me some valuable information!

A great majority of people who were choosing to buy cakes, pizzas, breads, candy and just processed foods in general, tended to have ruddy, dull, acne prone skin. They seemed to be grumpier, sullen, and easily agitated at check-out compared to the people who tended to purchase fresh whole foods.

These “Fresh Folk” looked lively, energetic, with clearer and more glowing complexions. They were kinder and more talkative during check-out and just seemed to be happier by comparison.

It was such a shock when I discovered the relationship between food and clear skin that I must have looked crazy as I exclaimed “I’ve just realized something!” All this time ringing hundreds of customers a day, and a huge piece of the puzzle was there right in front of me, literally in my hands all along!

“Sometimes the questions are complicated and the answers are simple.”

-Dr. Seuss



Another thing I noticed though too, was that these wholefoodies would allow themselves a break once in a while. Now, I’m not saying go crazy with this! These people were still buying relatively healthy treats such as dark chocolate, pure fruit leather, and honey sticks. This is called the 90/10 ratio.

I would say that even something a little less healthy would be fine, provided you have gained the self-control needed to resist eating them too frequently. A small amount of wiggle room is healthier than becoming overtly obsessed about diet choices.

The path to acne free skin requires discipline and a great deal of forbearance. If you dive right in, great, but don’t end up with the eating disorder called Orthorexia Nervosa or any other eating disorder for that matter.

Orthorexia Nervosa is characterized by a morbid obsession with eating healthy foods only. –dictionary.com

Here are a few tips to get a healthy start:

• If it comes in a box, it’s most likely processed! Try to eat foods that are in the same state as you would find them in nature (i.e. fresh whole fruit)

• Avoid white foods. This includes white rice, white bread, white flour…etc! • Get tested for allergies, food-born and environmental and avoid them. An

example would be wheat or too much dust in your house • Find a good probiotic • Find a good digestive enzyme • Do not drink iced drinks during meals (this puts out your “digestive fire”)

Remember to have fun with it! Eating a clean diet free from preservatives, hydrogenated fats, artificial coloring, refined or processed ingredients is very rewarding. And, it’s easier than you think.

Here is a recipe I like to have for breakfast:

Ingredients-

Banana Oat Porridge-

• 1 cup cooked brown rice or oats of your choice (steel cut, rolled...) • ½ cup of oat bran • ½-1 tbs freshly ground flax seeds • 2 ¼ cups of fresh coconut milk • 1 tsp cinnamon • Pinch of freshly grated nutmeg • 1 tsp vanilla



• Sliced bananas (or fruit of your choice) • Pure maple syrup

Coconut Milk-

• 2 cups organic unsweetened coconut flakes • 2 cups of pure hot water (not boiling) • 2 cups cold water • 1 tsp vanilla or scraped insides of 1 vanilla bean • 2 or more tbs local honey to taste

1. Begin by soaking the shredded coconut in the hot water for 20 minutes. 2. Pour the coconut, soak water, and the 2 cups of cold water, vanilla and

honey into a blender. Blend until smooth. 3. Strain the milk through a few layers of cheese cloth or a nut milk bag you

can store it in a mason jar in the fridge. It will keep for 2-3 days. 4. Bring the rice/oats, oat bran, ground flax and 2 cups coconut milk to a boil

in a small saucepan. 5. Keep stirring occasionally until the cereal thickens. 6. Add the remaining ¼ cup of coconut milk, vanilla, cinnamon, and nutmeg

and keep stirring until it thickens again. 7. Remove from heat 8. Top with thinly sliced bananas and maple syrup and 1tbs hempseeds 9. Enjoy!

Eating this way may seem intimidating, or perhaps even exciting! The rule of thumb here is to find out what works best for you. If you are the type of person that needs to cannon ball right into this lifestyle (Yes lifestyle, this isn’t a diet), then by all means go for it! But also know that you can gradually ease into this way of life as well.

Step 4-

STOP picking!

Picking, touching, squeezing, scratching, or popping your acne will make your acne much worse!

This step is really important to concentrate on. I know it’s difficult not to touch your face, but you really need to practice awareness on this one.



Whenever you poke and prod your acne, you’re essentially pushing the infection even deeper into the surrounding areas of the pimple. If you have mild acne, it can easily turn into cystic acne in those areas.

Take my story for example. I had that big pimple on my right cheek and tried to extract it. I ended up pushing the infection deep into my skin to the point where it literally formed a crater in my face by the time it finally healed. I still have the scar 13 years later, albeit much smoother than it used to be.

I see that scar every day and despise the fact that someone on the internet actually said to put toothpaste on it and squeeze it the next morning, or that it would dry up and disappear magically overnight. It’s my personal reminder of what became an obsession with picking.

Most people tend to pick at their acne sub-consciously. Whether you’re on the computer, reading, watching a movie, thinking…somehow our hands end up touching our faces, finding every imperfection, visible or not. Viruses and bacteria that live in your environment can easily transfer to your face. These germs like to live on frequently used surfaces such as kitchens, bathrooms, phones, and public areas. When you touch these surfaces and touch your face afterwards, the germs can really aggravate or contribute to acne. So keep your hands clean!

Most of the time we are picking at spots people can’t even see when they’re a normal distance away from our face. So leave that little “seed” alone! It’s going to look much worse if you squeeze it out. I’m sure you’ve said to yourself, “Ugh...I should’ve left it alone!” after picking these, “only visible to you” imperfections. Now the area you squeezed is red, inflamed and probably scabbing over and will actually look worse when you try to cover it up with make-up…so just don’t do it okay? Be nice to your face! Your face will thank you for not bruising it and you won’t have to layer on the concealer to hide the hyper-pigmentation.

Here are my tips to help you resist the urge!

• Stop looking in the mirror or any other reflective surface more than necessary. • Stop using irritating face products that make acne worse (because I know when

acne gets irritated, you tend to touch it ALL the time) • Try taking your mind off of it by doing things you like, i.e. reading, being outside,

painting…etc! I personally like to read about traditional medicine! • Train your mind to be aware of what your hands are doing • Keep your hands clean just in case you touch your face on accident. Carry a

good natural hand sanitizer.



If you practice some awareness exercises, you’ll be able to kick the habit in no time flat! The hardest part will be to stop your “stress induced” picking, but if you have been working on lowering your stress levels, this should become easier to accomplish over time.

I TRULY urge you to stop picking, but for those of you who are having relapses or are having a lot of difficulty, then I have a few suggestions to at least lower the possibility of further/deeper infection.

1. NEVER squeeze a pimple that does not have a truly visible whitehead. 2. WASH your hands thoroughly. 3. Hold a CLEAN, sanitized cloth that has been soaked in very warm water to the

pimple to bring the infection closer to the surface. 4. Use a sanitized lancet to pierce the very tip of the pimple AWAY from the skin.

DO NOT pierce straight INTO the pimple. 5. Use 2 CLEAN uncontaminated Q-tips to GENTLY roll towards the lancet point.

This will help extract the infection. DO NOT press firmly. You are only relieving some of the pressure and discomfort caused by the infection.

6. GENTLY dab some arnica infused oil on the legion. Do not touch the pimple afterward.

Again, I DON’T recommend picking of any kind, this is just a better way to do it.

Disclaimer: I will not be held accountable for any scaring, further infection of any kind, or more acne caused by using this method.

Step 5-

Outdoor Enrichment

Feeling the sun on your skin and the earth beneath your bare feet is powerful medicine!

Most of us seem to have this perversion towards sun exposure and would rather spend time indoors watching TV than being outside. And guess what? It’s literally making you ill!

The sun’s rays have many healing properties such as:

• Promoting the production of Vitamin D • Boosts immunity • Enhances liver and kidney function



• Increased metabolism • Lowers your resting heart rate (very relaxing!) • Reduces stress, anxiety, and Seasonal Affective Disorder • Fights depression by improving your mood

The sun’s rays can even penetrate into pores which inhibits the replication of acne causing bacteria. So try getting 10-20 minutes (depending on the fairness of your skin) of sun exposure per day, or a minimum of two times per week.

Also try to walk around barefoot a few times per week (preferably everyday) outside. When you are physically connected to the earth’s energy, your natural inflammatory response will stabilize due to the earth’s energy flowing through your body.

Be sure that you are actually walking on soil or other conductive surfaces like grass, sand, or even concrete. Please note that asphalt and wood are not conductive surfaces and will not transmit the earth’s “pulse” to your body.

Here are a few tips to get started:

• Read outside under a tree • Take a walk or go relax at the park • Tend to your garden • Go to the beach or nearest body of water • Play sports like volleyball, basketball…etc!

I like to hike up to a nearby canyon stream and sit barefoot with my feet in the water. It’s so relaxing to sit there with some hiker’s iced tea. This recipe is from the Mountainroseherbs.com blog.

Hiker’s Iced Tea-

Ingredients:

• 1 part Nettle Leaf

• 1 part Red Clover Blossoms

• 1 part Alfalfa Leaf

• 2 parts Hibiscus High Tea

• 1/8 tsp per brewed quart Himalayan Pink Salt

Directions:



Blend all of the herbs together and store in an airtight container. Steep 1 cup of the herbal blend per quart of boiling water overnight and add 1/8 tsp of mineral rich Himalayan Pink Salt to the tea as it cools. Refrigerate or pour over ice for a replenishing drink.

Just remember that it IS possible to get outside no matter where you live.

However, for those of you who may be living in some pretty dark/cold parts of the world, I would suggest supplementing with vitamin D3 and getting in some good daily nourishing infusions to keep your health up and stress levels down. All of which will help you get acne free skin!

Step 6-

Exercise

One of the best ways to improve your skin’s appearance is to exercise regularly. It’s an excellent way to reduce stress and you can

improve your mental, physical and emotional health while you’re at it!

Some of these benefits include:

• Improved hormone levels • Stress reduction • Reduced sebum production • Improved circulation to the skin which provides nourishment to healing acne • Helps flush toxins and other metabolic waste from our bodies • Increased energy

Try exercising 3 times per week. Try maintaining an elevated heart rate that lasts at least 20 minutes. The sweat will help flush dead skin cells from your pores to the surface of your skin where they are less likely to cause as much trouble.

One of the most important things to do after exercising is to shower after you’ve had your post workout protein. All the toxins you’ve released through your skin are pretty



much just floating around, so be sure to rinse them off thoroughly with warm water to prevent bacteria from contributing to more acne breakouts.

Exercise Improves your blood circulation, especially to areas of the body that need healing…like acne! So be sure to get your daily exercise, your skin will thank you for it!

Step 7-

Restorative Sleep

Sleep is one of the most important (as well as one of the easiest) ways to improve your complexion.

It’s the time when your body rebuilds, mends, de-stresses, and rejuvenates itself. Sleep also refreshes the mind so that we are capable of efficient problem solving and creative thinking. If you have ever been sleep deprived, then you know just how useless you feel when you haven’t had a good night’s sleep.

There are no set rules about how much sleep is right for everyone, but there are a few general guidelines that may help you determine how much sleep is right for you.

In general, children and adolescence need 9 or more hours of sleep to be at their best. I know from my own experience that anything less than 9 hours of sleep while I was in high school made me tired and less attentive during class.

Most adults tend to do better on about 8 hours of sleep, which is what works best for me now at 26. However, there are individuals out there who thrive on 5 hours of sleep.

Repercussions from lack of sleep

• Toxins stay in the body • Unbalanced inflammatory response • Compromised Immunity • Higher levels of stress, anxiety and depression

All of which increase the severity of your acne! They don’t call it “beauty sleep” for nothing!

The way to determine how much time you need to sleep is simply to choose a set amount of time to go to sleep and when to wake up. Try going with 8 hours of sleep at first, and see how you feel in the morning. If you feel refreshed and awake, then you got the perfect amount of sleep.

Granted, most of us use alarm clocks, but with a bit of consistency, you will find that your body will begin to wake up naturally at the time you have chosen. If you are



concerned about being late for work or school, set an emergency alarm to go off 15 minutes after you plan to wake up naturally. This “training” should take about 2 weeks for your body to adapt to the sleep pattern that works best for you.

Here are some ways to ensure a good night’s sleep:

• Don’t eat or drink right before bed. You want to give your body a few hours to digest so that it spends its restorative energy healing you and not on digesting food.

• Try not to do daily activities on your bed like: doing homework, playing video games, eating…etc! You want to train yourself to use your sleeping space for sleeping!

• Try to relax before bed like taking a soothing bath with lavender, light reading, or sipping some night time tea (1 hour before sleep)…etc.

• Clear your mind! It won’t help you sleep if you’re constantly thinking about all your problems. Practice some breathing techniques and have lavender nearby (i.e. a sleep pillow, used in a diffuser, a drop of essential oil on your pillow, or sprayed on your bed linens.)

• Don’t exercise a few hours before bed. This raises your energy levels! • Stop over-sleeping. This doesn’t actually help you! Have you ever felt worse after

sleeping too much? Here’s a tea recipe I like to use on wakeful nights: Sleepy Time Tea

• ½ tsp chamomile • ½ tsp of spearmint • 1 bruised cardamom pod (optional) • Pinch of lavender flowers • Pinch of rosehips

Steep for 5 minutes and sip slowly an hour before bed. You may want to steep it either for a longer period of time or shorter depending on how much you like chamomile. It can become quite bitter the longer you steep it. This will make one mug of tea. Be sure to cover while steeping to trap the essential oils in the tea for best results.

Really try and squeeze in that “beauty sleep”! You’ll feel so much better if you have consistent, restful, restorative sleep. So enjoy the benefits sleep has to offer for your acne healing journey!



And there you have it, The 7 steps to Acne Free Skin!

It may seem like a lot of information, but guess what? I bet you already knew these steps! All you need is motivation and consistency to achieve radiant, clear skin. Just remember that you can take it slow as well, and still get the same results in the end. It’s all up to you! Your body, not just your skin, will thank you for the health conscious life-style choices you have made.

Thank you so much for stopping by! I’ll see you around HHH! (HolisticHealthHerbalist.com)

Love and Light,

Tash


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