I've had a totally traumatic day. Woke up late and left the house without looking in the mirror. Fortunately caught my reflection in the window and realised I had toothpaste on my chin and bed-head hair. Rectified toothpaste/hair situation, jumped in the car, stopped to fill up with gas, realised I had no money, drove home for my purse and then stopped again to pay.

It doesn't end there. Next, I pulled up outside the bank to buy a lifetime supply of dollars and quarters for parking. However some of you will remember that my relationship with the Butterfield change machine is frosty at best. I emerged 20 minutes later, close to tears but victorious, only to find that by 9.01 some over-enthusiastic traffic warden had already ticketed my car. There should be a law protecting you from getting a ticket when you are actively getting change to buy a ticket, but there's not. I checked. Hmmpfh.

However, all this pales in comparison to how I began each and everyday as a spotty teenager. I would set my alarm clock for the crack of dawn, wash my face with a hundred different lotions and potions and spend at least an hour meticulously covering up each and every offender with an inch or two of make-up. No doubt this whole rigmarole over-stimulated my troubled skin, but I was at a loss about what to do.

In hindsight, the problem was that I'd always viewed my skin as "packaging" rather than as an interactive part of my body. In actual fact your 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, your digestive system is congested, your skin can become congested too.

Fortunately, although genetics are likely to be an influential factor, there's a huge amount you can do to change things for the better. 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!

Question of the week: Are diet and skin health really connected? I do eat some candy and drink sodas but it doesn't seem to correlate with my breakouts. ¿ Shy in Devonshire

Whilst diet is certainly not the only factor to consider, it certainly plays a key role. You may not see a correlation between unhealthy eating and outbreaks as the problem can take a few days to manifest, or can simply be a cyclical response to a more chronic problem ¿ for example, constipation, hormone imbalance or liver toxicity.

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! Try out the tips below and you should start noticing some significant improvements.

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 and antagonise skin health. 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 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.

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-yoghurt 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, 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-yoghurts are rich in friendly bacteria, or you can supplement with a good quality probiotic formula from Down to Earth or Rock On.

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 and 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 metabolise 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: At the very least invest in a moisturizer that contains healing antioxidants (especially vitamins A, C and E, and the mineral zinc). For a fantastic organic treat, try the Avalon Organics Vitamin C facial serum from Down to Earth or Lindo's in Devonshire.

And finally, DO get enough sleep: A good night's sleep is absolutely vital for the healing and restoration necessary for gorgeous, radiant skin. Get seven to eight hours and get up and glow!

Ps: Nutrifit is back!! Please check out my new course details (Nutrifit for Couples) at www.nutrifitbermuda.bm

Catherine Burns is a fully qualified Nutritional Therapist. She can be contacted at 291 4725 or clinicalnutrition@gmail.com. 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.