mind - nutrition - skincare

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[1] mindfulness

… mental health can have a significant impact on your skin. Stress, emotions, and psychological well-being influence various physiological processes, such as inflammation, immune function, and hormone levels, all of which can affect the skin. 

Here are some key ways the mind impacts skin health:

stress and cortisol

...when you’re stressed, your body releases the hormone cortisol, which is often called the “stress hormone.” 

elevated cortisol levels can lead to:

• increased oil production in the skin,  which can contribute to clogged pores and acne breakouts.

• inflammation, which can worsen skin conditions like eczema, psoriasis, and rosacea.

• slower skin healing, as chronic stress can impair the body’s ability to repair skin damage.

emotional well-being and skin conditions 

...emotions like anxiety, depression, and sadness can manifest physically, often impacting the skin. 

emotional stress can:

• trigger flare-ups of chronic skin conditions such as acne, eczema, and psoriasis.

• lead to skin picking or hair-pulling (conditions like dermatillomania and trichotillomania), which can cause damage to the skin and lead to scarring or infections.

• disrupt sleep patterns, leading to dark circles, puffy eyes, and a dull complexion.

sleep and skin health

...mental health affects sleep, and poor sleep negatively impacts skin health. 

lack of sleep leads to:

• increased cortisol levels, which can worsen acne and skin inflammation.

• decreased skin regeneration: The skin repairs itself while you sleep, so inadequate rest can hinder the healing process, leading to more visible wrinkles, dryness, or breakouts.

• reduced blood flow to the skin, leading to a dull, tired appearance and more visible signs of ageing.

mind-body connection and immune function

Chronic mental stress can weaken the immune system, making the skin more vulnerable to infections, rashes, or flare-ups of conditions like herpes or cold sores. This weakened immune response can also lead to:

• more frequent skin infections or irritations.

• exacerbation of autoimmune skin diseases such as psoriasis or lupus, where the immune system attacks the skin.

diet and gut-skin connection

...mental health and stress can affect your eating habits, leading to poor nutrition. Emotional eating can result in diets high in sugar, refined carbs, and processed foods, which may worsen skin conditions like acne. On the other hand, eating healthy, nutrient-rich foods supports both mental and skin health.

skin ageing

...chronic stress can contribute to premature ageing by increasing the breakdown of collagen and elastin, proteins that help keep the skin firm and youthful. This is due to increased cortisol levels and oxidative stress, which can lead to wrinkles, fine lines, and sagging skin.

psychodermatology

...this is the field that explores the relationship between mental health and skin conditions. People with psychological conditions like anxiety, depression, or stress are more likely to experience skin flare-ups, and some skin conditions (like eczema or acne) can lead to feelings of low self-esteem, perpetuating the cycle.

relaxation and skin health

...on the flip side, practicing relaxation techniques like meditation, mindfulness, yoga, or deep breathing can reduce stress and lower cortisol levels. This can improve skin conditions by:

• reducing inflammation and calming the skin.

• promoting better sleep, which supports skin regeneration.

• helping to balance hormones that regulate skin health, leading to fewer breakouts and healthier skin overall.

[2] nutrition

… plays a crucial role in skin health, affecting everything from hydration and elasticity to acne and aging. Here’s how different nutrients impact your skin:

hydration & barrier function

• water: Keeps skin hydrated and prevents dryness.

• healthy fats (omega-3 & omega-6): Found in fish, nuts, and seeds, these help maintain the skin barrier, preventing moisture loss and inflammation.

anti-aging & collagen production

• vitamin C: Found in citrus fruits, bell peppers, and strawberries, it helps produce collagen and protects against free radical damage.

• collagen & protein: Essential for maintaining skin structure and elasticity. Good sources include lean meats, fish, eggs, and bone broth.

• vitamin A (retinol & beta-carotene): Found in carrots, sweet potatoes, and spinach, it promotes cell turnover and reduces wrinkles.

protection against UV & environmental damage

• vitamin E: Present in nuts, seeds, and green leafy vegetables, it works as an antioxidant, protecting skin from UV damage.

• polyphenols & antioxidants: Found in green tea, dark chocolate, and berries, they help fight oxidative stress and reduce inflammation.

acne & inflammation control

• zinc: Found in pumpkin seeds, meat, and legumes, it helps regulate oil production and reduces acne.

• probiotics & gut health: Yogurt, kefir, and fermented foods improve gut health, which can help with inflammation-related skin issues like acne and eczema.

• low-glycemic foods: Avoiding high sugar and refined carbs can reduce breakouts by stabilising insulin levels.

healing & skin repair

• vitamin K: Found in leafy greens, it helps with wound healing and reduces dark circles.

• iron: Essential for oxygen transport to skin cells; found in red meat, lentils, and spinach.

A balanced diet rich in whole foods, antioxidants, and healthy fats can significantly improve skin health, while processed foods, excessive sugar, and alcohol can worsen conditions like acne, aging, and dryness.

gut health

…and skin health are closely connected, a relationship often referred to as the “gut-skin axis.” The state of your gut can directly influence your skin’s appearance and function, as the two are linked through complex pathways involving inflammation, hormones, and the immune system. Here’s how gut health affects skin health:

inflammation

...a healthy gut maintains a balanced immune system and helps control inflammation. When the gut is imbalanced (due to poor diet, stress, or gut disorders), it can trigger systemic inflammation. This inflammation can manifest on the skin as conditions like acne, eczema, psoriasis, and rosacea. An overgrowth of harmful bacteria or yeast (such as Candida) can also increase inflammation, contributing to skin flare-ups.

leaky gut syndrome

...in cases of “leaky gut” (intestinal permeability), the lining of the gut becomes damaged, allowing harmful substances (like toxins and undigested food particles) to leak into the bloodstream. This can cause an immune response, leading to chronic inflammation that affects the skin. Symptoms may include acne, eczema, or general irritation.

microbiome balance

...the gut microbiome is made up of trillions of bacteria that influence digestion, immunity, and even skin health. A balanced microbiome (with a diverse range of beneficial bacteria) supports clear, healthy skin. When the microbiome is out of balance, due to factors like a poor diet, antibiotics, or stress, harmful bacteria can overpower beneficial bacteria. This imbalance can contribute to skin conditions such as acne, rosacea, or psoriasis.

hormonal regulation

...gut health influences the production and metabolism of hormones like oestrogen and cortisol. An imbalance in gut bacteria can affect hormone levels, which in turn can lead to skin issues such as acne or excessive dryness. For example, high cortisol (a stress hormone) levels due to gut dysbiosis (gut imbalance) can increase sebum production, leading to breakouts.

nutrient absorption

...the gut plays a vital role in absorbing essential nutrients that directly impact skin health, such as vitamins A, C, E, zinc, and omega-3 fatty acids. An unhealthy gut can impair nutrient absorption, leading to deficiencies that affect the skin’s structure, hydration, and ability to repair itself.

stress & gut health

...stress affects both the gut and the skin. The gut produces neurotransmitters like serotonin, which influence mood and overall health. Chronic stress can disrupt gut function, leading to digestive issues like bloating, constipation, or diarrhoea, which are often linked to flare-ups in skin conditions.

probiotics and skin health

...probiotics (found in fermented foods like yogurt, kefir, and sauerkraut) help restore a healthy gut microbiome. These beneficial bacteria can also reduce inflammation, regulate sebum production, and balance the immune system, potentially leading to improved skin conditions such as acne, eczema, or rosacea.

...in summary, maintaining a healthy gut through a balanced diet (rich in fibre, probiotics, and prebiotics), managing stress, and avoiding triggers like antibiotics or processed foods can significantly benefit skin health. 

[3] skincare

...when you strip away marketing buzz words and trend ingredients the skin just needs a very simple routine from your skincare. My skin [F]ormulations are developed from my selected core ingredient library whereby I selected each ingredient for its role in creating a harmony of simple clean and natural skin benefits and whereby each formula in the range synchronises and recognises the core ingredients in other layers thus minimising irritation potential. 

The skin you see depends on the harmony of your mindfulness - nutrition and skincare commitment.

double cleanse

...I recommend a cleanse + glow oil to remove makeup and generally cleanse the skin followed by a F2 cleanse + glow foam for the ultimate double cleanse - in the morning just use the foam you do not need to double cleanse twice a day. I leave my F2 cleanse + glow foam in the shower for full face + body cleanse.

hydrate

...serum or balm you decide the weight of the texture and how heavy you want the texture of your hydrator.

F4 hydrate + glow serum - lightweight texture

F5 nourish + glow balm - med/ heavy weight texture

reset

...skin can behave and misbehave and if it is being stroppy time to reset

[F]ormulation F6 nourish + conditioning balm is a great bathroom cabinet product to dab on overnight to calm down stroppy / blemished skin. 

[F]ormulation F7 nourish + conditioning under eye balm is a great bathroom cabinet product to reset dry skin under eyes especially before sleeping or before morning under eye concealer use.

 [F]ormulation F8 sleep + glow balm is a great bathroom cabinet product to use especially before sleeping as an overnight skin sleeping mask pamper for your skin!

protect

...it is essential to use SPF every day - place it next to your toothbrush so you never skip a day! This is the ultimate pro ageing hack! I personally use La Roche Posay SPF50