Skin health truly is an inside job—I’ve experienced it firsthand. Almost four years ago, I was struggling with persistent skin issues that no product could fix. Everything changed when I needed to overhaul my health, starting with healing my gut. As I focused on restoring balance within my body, I began to notice incredible changes—not just in how I felt, but in how my skin looked. It became clear to me that glowing skin was a direct result of nourishing my body from the inside out.
Healing my gut wasn’t an overnight process; it was a long journey of experimenting with what worked for my body. The silver lining, however, was that this journey set me on a path of adopting healthy habits that not only improved my overall well-being but also transformed my skin. Now, my skin glows naturally—and the best part is, it’s a reflection of sustainable changes I’ve made from the inside out.
Through this experience, I’ve learned that science backs up much of what I discovered on my journey. From gut health to nutrition, hydration to sleep, every choice you make for your body has a ripple effect on your skin. That’s why I want to share my favourite tips—simple, evidence-backed strategies that helped me achieve healthy, radiant skin. I hope they inspire you to find what works best for you!
1. Nourish Your Skin From Within
Healthy, glowing skin starts with what you eat. Firstly, swap processed foods for wholefoods! A study published in The American Journal of Clinical Nutrition found that higher intakes of vitamin C and linoleic acid (found in fruits, veggies, and healthy fats) are associated with fewer wrinkles and improved skin elasticity. I prioritise nutrient-dense foods like berries, leafy greens, and salmon, which are rich in vitamins, antioxidants, and healthy fats to support my skin.
2. Heal Your Gut, Heal Your Skin
Your gut health plays a major role in skin health—I’ve experienced it firsthand. Research supports this connection: a 2018 study in Frontiers in Microbiology found that disruptions in the gut microbiome are closely linked to inflammatory skin conditions like acne, eczema, and rosacea. To keep my gut balanced and my skin clear, I incorporate probiotics, and fibre-rich foods like psyllium husk. I also include natural anti-inflammatory foods like turmeric and ginger, which help reduce inflammation in the gut and promote a clearer, more radiant complexion. These small, consistent habits have made a world of difference for my skin health.
3. Get Quality Sleep
They call it “beauty sleep” for a reason. Research indicates that poor sleep increases visible signs of skin aging, such as fine lines, uneven pigmentation, and reduced elasticity. Sleep is when your body—and your skin—repairs itself. I prioritise 8–9 hours of uninterrupted sleep to keep my skin refreshed and rejuvenated.
A study published in Clinical and Experimental Dermatology found that chronic poor sleep quality is associated with increased signs of intrinsic aging, diminished skin barrier function, and lower satisfaction with appearance. Additionally, research from Sleep indicates that acute sleep deprivation negatively affects facial skin parameters, including hydration, acidity, and complexion luminosity, highlighting the importance of sleep quality in maintaining skin health.
Prioritising sufficient, quality sleep is essential for skin health and overall well-being.
4. Manage Stress Levels
Stress is a major culprit behind skin issues. When you’re stressed, your body releases cortisol, a hormone that can increase oil production in your skin’s sebaceous glands, leading to clogged pores and acne. Additionally, cortisol can exacerbate inflammatory skin conditions such as eczema and psoriasis by disrupting the skin’s barrier function and increasing inflammation.
To manage stress, I rely on mindfulness practices such as yoga and meditation. These techniques have been shown to reduce stress levels and improve overall well-being. Incorporating infrared sauna sessions into my routine also helps promote relaxation and reduce stress. The gentle heat from infrared saunas can relax muscles and release tension, leading to a sense of calm while promoting glowing skin.
5. Exercise for That Glow
Exercise doesn’t just keep you fit; it’s a secret weapon for glowing skin. A study from Aging Cell found that regular physical activity improves circulation, delivering more oxygen and nutrients to the skin while promoting collagen production. This boosts skin elasticity and gives you that post-workout glow.
6. Ditch the Sugar
Sugar has a direct impact on skin health. High sugar intake can lead to glycation, a process that damages collagen and elastin, causing premature ageing. This process weakens the skin’s structure, leading to wrinkles and loss of elasticity. Reducing sugar and opting for natural alternatives like berries or dark chocolate has worked wonders for my skin.
7. Hydrate, Inside and Out
Water is essential for maintaining skin hydration. Research shows the critical role of water in human health, including its impact on skin hydration. Increased water intake helps improve skin moisture levels, reducing dryness and roughness. Staying hydrated supports your skin’s natural barrier and elasticity. I also incorporate a pinch of Celtic sea salt into my daily water routine. Celtic sea salt is rich in minerals like magnesium, calcium, and potassium, which help your body maintain electrolyte balance and support hydration. This small addition has made a noticeable difference in keeping my skin hydrated and glowing from within.
The truth is, glowing skin reflects how you care for your overall well-being. By focusing on these research-backed tips—nourishing your body, protecting your skin, and staying consistent—you’ll not only see the results in your reflection but feel more confident and radiant from within.
Christie x
https://pmc.ncbi.nlm.nih.gov/articles/PMC2687728/
Oxford Academic Oxford Academic
https://www.webmd.com/skin-problems-and-treatments/acne/features/exercise?utm_source=chatgpt.com