Skin health from the inside out
Creams, serums, masks and toners packed with innovative ingredients can be great for your skin – but there is only so much skincare can do for your skin health. Part of your skin’s health will come down to genetics and partly as a result of your lifestyle. Keep reading to learn more about how to give your skin the best possible outset, from the inside out, for a healthy, balanced and strong complexion.
How genetics affect your skin health
Even though skincare can help regulate factors such as sebum production or dryness, your skin type comes from genetics that influence whether you are more on the oily or dry side. Your genes also influence moisture retention, melanin production, how prone you are to hyperpigmentation, pore size, skin thickness as well as elasticity. Given that your genetics affect these factors, genetics play can play a role in skin conditions such as acne, eczema, rosacea and the breakdown of collagen and elastin.
How the gut-brain-skin axis affects your skin health
The concept of the gut-brain-skin axis involves the gut microbiome, meaning the collection of bacteria in our digestive tract, communicating with the brain and skin. These three organs work together to maintain balance. And when there is an imbalance, it can show up as skin conditions, as well as influence mental health.
A healthy gut microbiome supports the immune system and digestion. If there is dysbiosis, it can cause inflammation and in turn, can trigger or worsen skin conditions. The brain controls factors such as hormone levels and stress responses, where high cortisol levels and chronic stress can have an effect on both the microbiome and skin health. Lastly, the skin, also known as the body's largest organ, interacts with the immune system and acts as a physical, protective barrier towards the environment.
How to support the gut-brain-skin axis
- Support your gut microbiome by eating probiotics (fermented foods), prebiotics (fiber-rich foods) and anti-inflammatory foods (Omega-3s, antioxidants).
- Focus on stress management and regulation to keep cortisol levels in check.
- Support your skin barrier to maintain strong physical protection against environmental stressors.
How sleep affects your skin health
Sleep not only has a profound effect on our wellbeing in general but our skin health in particular. The concept of “beauty sleep” is more than just an expression. While you sleep, blood flow increases, cell regeneration and reparation happen faster and collagen synthesis is stimulated. Sleep also supports the barrier function + moisture retention, and helps regulate cortisol levels in the body. To summarise, a good night's sleep will lead to a balanced, hydrated, and elastic skin.
In contrast, sleep deprivation can increase inflammation and stress hormones, cause poor blood circulation, resulting in puffiness, increase free radical damage and trigger skin conditions such as acne. The signs of sleep deprivation are often quite easy to spot in the face, given how much it affects the skin.
How to support your sleep
- Maintain a consistent schedule for waking up and going to sleep, throughout the week.
- Opt for a cool, dark and quiet room to help regulate body temperature and more easily fall asleep.
- Reap the benefits of the hours spent in bed with a proper night-time skincare routine for nourishment, reparation and regeneration.
How stress affects your skin health
One of the most recorded effects of stress on the skin is how increased cortisol levels (the stress hormone) can cause increased sebum production. This can cause oilier skin, clogged pores and breakouts. Further, stress can also affect the skin’s barrier function, leading to increased water loss and dry, flaky skin. A compromised skin barrier can also be more susceptible to inflammation, and worsening conditions such as acne. Chronic stress also comes with increased free radical production, which damages collagen and elastin due to oxidative stress.
How to support stress levels
- Maintain a consistent sleep schedule.
- Rest enough to work, instead of working enough to rest.
How sun exposure affects your skin health
Sun exposure consists of UVB and UVA rays. UVB rays can burn your skin and UVA rays can contribute to aging of the skin. Before going into more detail about the potential harmful effects of sun exposure, let’s look at the benefits. UVB rays stimulate the production of vitamin D in the skin, which is essential for our immune system, bone health and mood regulation. Sun exposure can also boost serotonin production and dopamine levels, for improved mental well-being. With that said, (over-)exposure to UV rays can cause DNA damage, compromising the skin barrier and accelerating the degradation of collagen and elastin, as well as triggering hyperpigmentation. DNA damage caused by sun exposure is also associated with an increased risk of skin cancer.
How to protect against UV damage
- Avoid sun exposure during peak intensity hours, 10 AM to 4 PM.
- Include a broad-spectrum sunscreen with SPF 30 or higher in your routine, and reapply every 2 hours.
- Use protective clothing, wide-brimmed hats and sunglasses.
- Include antioxidants in your AM skincare routine to boost sun protection and fight free radicals.
How diet affects your skin health
Nutrients from our diet will contribute to our skin health, barrier and protection against environmental stressors. While a certain diet can trigger conditions such as acne, inflammation and premature ageing, another one can instead support your skin’s heath.
How to support skin health with food
- Make sure you eat your vitamins. C, A, E and D are all vitamins that can contribute to boosted collagen, antioxidative protection, promoted cell turnover, skin repair and more.
- Include mineral-rich foods. Nutrients like zinc and selenium will support skin health from the inside out.
- Omega-3 fatty acids help reduce inflammation and support hydration levels.
- For elasticity and strength, make sure to eat enough protein - the building block of collagen and elastin.
- To support your previously mentioned gut microbiome, eat probiotics as well as prebiotics.
How smoking & alcohol affect your skin health
Let’s start with smoking. Smoking leads to decreased oxygen and nutrient delivery to the skin, causing dehydration and damage to both collagen and elastin. It can also stimulate melanin production, contributing to hyperpigmentation as well as triggering or worsening conditions such as acne.
Moving on to alcohol, which can cause dehydration in the body and bring about dullness. Alcohol also dilates blood vessels which can increase redness and flushing, especially in the face. Much like smoking, alcohol also increases free radical damage, which leads to the breakdown of collagen and elastin. With its impact on oil production, inflammation and dilation of blood vessels, alcohol can worsen or trigger conditions such as acne and rosacea.
What skincare can do
By working on your skin health from the inside out, you will have a better chance of maintaining a balanced complexion and a strong skin barrier. Fuel your body with vitamins, minerals and other nutrients, put effort into having a strong circadian rhythm and sleep cycle and try to maintain a work-life balance to keep stress levels in check. And try to make conscious choices about sun exposure, smoking and alcohol. Although nobody is perfect, so don’t put too much pressure on yourself – that’ll cause stress, which we have established is bad.
Take the opportunity to adapt your skincare routine to meet your skin’s needs, depending on your genetics. Include more oils and richer nourishment if your skin produces less sebum and is dry. Opt for ingredients like retinol and niacinamide, to regulate sebum production, prevent breakouts and refine pores, if your skin produces more oil and you are prone to clogged pores. Vitamin C will help increase protection against free radical damage and combat hyperpigmentation. And if you are looking to boost collagen production to increase elasticity, try peptides or retinol.