I was recently sorting through old documents at home and I came across my first ever passport. My husband hasn't stopped laughing since he saw it - at 13 I was covered in pimples and had a pretty impressive mono-brow!

When I was younger, my skin was the bane of my life - it tormented me. Every day was a constant battle, I'd get up an hour early for school to cover all my spots with make-up and go to bed with a variety of spot creams and toothpaste on my face! (I read in a teen magazine that toothpaste shrank spots….they lied!)

Our bathroom honestly looked like a drugstore, I had every lotion and potion known to mankind but my skin was still dull, spotty and congested. What was going on? Of course, just like every other teenager around, I was eating plenty of sugary, salty and fatty foods - but it hadn't occurred to me that my diet might actually have something to do with my skin problems.

I wish I knew then what I know now! I always viewed my skin as "packaging" rather than as an interactive part of my body.

In actual fact the skin is the largest organ in the body, accounting for approximately 16 percent of total body weight; it protects the other organs and also helps the body to eliminate toxic waste through its pores.

Because what you eat and drink directly affects the health of your whole body, this is often reflected by the health of your skin. So if for example you're digestive system is congested, your skin can become congested too! Unfortunately blackheads, pimples and acne are most commonly found on the face, back, chest and shoulders - some of our most visible areas.

This is because the sebaceous glands (which produce sebum, a mixture of oils and waxes that lubricate the skin) are most highly concentrated in these areas. Added to this, adolescence - a painfully awkward time anyway - comes hand in hand with hormone imbalance, which may result in the overproduction of sebum and something called keratin.

Keratin forms the main component of the top layer of skin - so as well as having too much oil and wax in the pores, too much keratin means that these pores then become blocked.

Blackheads occur where this blockage is incomplete and whiteheads occur where the keratin blocks the pore. When the pore becomes completely blocked, a small whitehead can soon become a day-ruining monster pimple!

This is because the blockage stimulates the release of Propionibacterium acnes, a bacteria that releases enzymes to break down sebum and promote inflammation.

This inflammation can rupture the follicle and damage the surrounding area - at best resulting in a superficial short-lived pimple, at worst resulting in a deep acne-type cyst, ouch!

However congestion, blackheads, pimples and acne don't simply affect teenagers, they can also affect adults too - largely because hormonal imbalance is only one of the contributory factors. Nutritional status not only affects hormones, but also has other independent influences on the health of your skin.

My skin has honestly improved dramatically ever since I paid attention to my diet and lifestyle. It's still not perfect, but that's probably down to genetics and a few drinks at happy hour!

Whether you have acne, pimples, blackheads or simply a dull, lifeless complexion, you too really can improve the condition of your skin. Pay attention to what you put into your body and your skin will glow from the inside out!

What NOT to do

Do NOT eat inflammatory foods: Sugar, refined carbohydrates (e.g. white bread, white rice) and bad fats (saturated, hydrogenated, transfats…) can have an inflammatory effect on the body, encouraging the activity of inflammatory enzymes.

They can also disturb your hormone balance by upsetting blood sugar balance and interfering with the metabolism of good, essential fats.

I've given you so many reasons to avoid cookies, candy, syrups, fries, chips, red meat, full fat cheese and cream already, this is just another!

Do NOT drink excessive alcohol: I know this is tough, especially with happy hour season in full-swing, but excessive alcohol can cause the liver to become toxic and sluggish.

If your liver can't detoxify efficiently, you skin has to help by pushing toxins out through already congested pores.

Keep alcoholic drinks to two per night and avoid binge drinking at all costs. Try alternating alcoholic drinks with sparkling water or fruit juices packed with ice.

Do NOT eat "pretend" food: By this I mean additive laden, chemically rich, processed foods such as ready-meals, diet sodas and multicoloured candy!

These foods put extra pressure on the liver and are low in the nutrients that encourage healthy, glowing skin!

Do NOT ignore constipation: If you become constipated, your body can't eliminate toxins from the bowel efficiently.

As your stool becomes impacted on the colon wall, old toxins and hormones can be reabsorbed into the blood stream. This is therefore yet another cause of hormone imbalance and excessive toxicity. To relieve constipation drink plenty of water, avoid caffeine (dehydrative) and eat plenty of fibre - fruit, vegetables, wholegrains, beans and seeds.

If you need more details, look up my previous "Go bananas" article on the Royal Gazette website.

Do NOT squeeze your spots: We all love to do it (admit it), but it's really bad for your skin and can lead to scarring that you'll regret later.

What TO do

DO eat anti-inflammatory foods: To reduce the activity of inflammatory enzymes and increase healing. Pineapple, berries, ginger, garlic, turmeric and wholegrains are especially anti-inflammatory.

DO drink at least 1.5 litres of water daily: water keeps you hydrated, so it will keep your skin naturally supple. It also helps to cleanse the liver and prevent constipation - excellent for keeping hormones balanced and preventing reabsorption of toxins.

DO eat bio-yogurt or consider supplementing friendly bacteria: A happy, healthy digestive system is one of the most fundamental factors for glowing, break-out free skin.

Too many "unfriendly" bacteria contribute to congested skin and can also cause gas (especially bad smelling gas!!), headaches, fatigue, itching and poor immunity.

You may be particularly low in "friendly" bacteria if you've had a high sugar diet, are fond of spicy foods, have been on the contraceptive pill for many years or taken several courses of antibiotics. Plain bio-yogurts are rich in friendly bacteria, or you can supplement them with a good quality probiotic formula from a health food store.

DO all you can to balance your hormones: If you are teenage or have an irregular cycle pay particular attention!

Avoid everything that contributes to hormone balance (alcohol, sugar, refined carbs, saturated fat and constipation) and eat at least one serving of good fat (e.g. unroasted nuts & seeds, fish, avocado) and one serving of pulses (beans, lentils or chick peas) daily.

Good fats and pulses both help to balance hormones naturally.

DO eat zinc rich foods: Zinc helps to properly metabolize testosterone, reducing the likelihood of excessive sebum and keratin production.

It also helps to reduce inflammation, boosts tissue regeneration and aids healing. Pumpkin seeds, sesame seeds, unroasted nuts and papaya are all rich in zinc.

DO eat foods rich in vitamin E and selenium: These two nutrients work together to form a powerful anti-inflammatory enzyme called glutathione peroxidase - beneficial for calming and repairing the skin.

Vitamin E is found in unroasted nuts and seeds, avocado and wholegrains. Selenium is found in brazil nuts, walnuts, low-fat cottage cheese and wholegrains.

Do use good skin care products and consider facials: So we've looked at what you should be doing from a dietary perspective, but good skin care products are an added bonus - especially those that literally "feed" the skin by delivering good levels of nutrients topically.

The beauty industry is a minefield and sometimes it's hard to know where to start - so here's a few tips! At the very least invest in a moisturizer that contains healing antioxidants (especially vitamins A, C and E, and the mineral zinc).

Clarins (Strands), Guinot (Bersalon), Philosophy (www.philosophy.com), Dermaologica (www.dermalogica.com), Dr. Hauschka (www.drhauschka.com) and Jurlique (www.jurlique.com) all have fantastic products that nurture the skin.

I'm also a big fan of facials as they help to boost your skin care programme and target your specific needs. The relaxation element is also extremely beneficial - promoting healing at the deepest level.

And finally, DO get enough sleep: A good nights sleep is absolutely vital for the healing and restoration necessary for gorgeous, radiant skin.

Get seven to eight hours and get up and glow!

The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns.

Catherine Burns is a fully qualified clinical nutritionist. You can contact her on 291-4725 or clinicalnutrition@gmail.com.