How your lifestyle impacts skin health: 5 steps to holistic skincare, beyond shopping beauty products – from diet, exercise, sleep and the water you shower with, to environmental factors like sun

Mar 9 , 2024

Healthy skin depends on a myriad of factors including diet, exercise, sleep and daily habits – here’s our breakdown of everything you should be mindful of. Photo: Handout

At the heart of holistic skincare is the understanding that our skin, the body’s largest organ, mirrors our internal health and lifestyle patterns. The secret to vibrant skin goes much deeper than the surface, rooted in a philosophy emphasising the connection between diet, exercise, sleep, daily habits and our overall skin condition. This view recognises that every choice we make, from the foods we consume to the environments we expose ourselves to, plays a crucial role in dictating the health and appearance of our skin.

Read on for five important lifestyle factors you should keep in mind when it comes to your skin … beyond what beauty products to buy.

1. Diet

Healthy, glowing skin may seem like an unattainable goal – here’s Style’s guide to what impacts your skin quality. Photo: Getty Images

At the forefront of skin-friendly lifestyle choices is the food we eat. Nutrients like antioxidants take the lead in this category with their power to combat oxidative stress – a key factor in skin ageing and inflammation. These potent compounds can neutralise free radicals – the unstable molecules that can wreak havoc on skin cells – reducing their capacity to harm the skin.

Beauty Pie’s biomega 3 supplements, which contain omega-3 fatty acids that keep skin moisturised. Photo: Handout

Similarly, omega-3 fatty acids, mostly found in fish like salmon and mackerel, play a key role in maintaining skin health. “Omega-3s are essential for keeping the skin thick, supple and moisturised; they also have anti-inflammatory effects that can reduce the prevalence of acne and redness, offering a smoother, more even complexion,” says aesthetician and skin therapist Keiko Negishi.

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On the contrary, high-glycemic foods, such as white bread, sugary drinks and other refined carbohydrates, can trigger a cascade of hormonal changes, leading to increased sebum production and acne breakouts.

Glow Inner Beauty Essentials, which contains bio-fermented whole food and herbal powder. Photo: Handout

Beyond the solid components of our diet, hydration is a critical element for skin health. Enough water consumption ensures the skin remains hydrated from the inside out, contributing to a plump, elastic and vibrant complexion. As water helps flush toxins from the body, it can reduce congestion in the skin and promote a clearer appearance while supporting the skin’s natural barrier function, helping to protect against environmental aggressors and prevent moisture loss.

2. Water quality

Jolie Skin Co.’s shower filter, which removes chlorine that can irritate our skin. Photo: Handout

The quality of water we bathe and cleanse our skin with plays a subtle yet significant role in determining skin health. Charlotte Morse from Jolie Skin Co. explains that some common contaminants in water lead to a wide range of skin and hair issues. “We chlorinate our water across nearly every water system to disinfect and kill bacteria such as e.coli, but that chlorine doesn’t need to be there when we shower,” she explains.

While most people may think chlorine is only a problem after a pool day, the chlorine content in our daily water is also something to watch. “Chlorine, along with other contaminants, strips out the natural oils in our hair and skin, leaving them damaged, dry and irritated. [It also] breaks down the amino acids in our hair, depleting the hair’s natural strength, and can irritate our skin and potentially lead to eczema, itchiness, hives and rashes,” Morse says. What’s more, it can dissolve hair lipids and speed up the loss of collagen as heavy metals cause free radicals to form.

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Filtered shower heads like those developed by Jolie Skin Co. help to keep your skin happy, healthy and strong, minimising the risk of irritation and preserving the skin’s natural oils.

3. Exercise

Exercise isn’t just key to a healthy body, but healthy skin too. Photo: Shutterstock

On a full-body level, exercise is vital for nourishing the skin with oxygen and nutrients. “This increased blood flow rejuvenates the skin, while the elevated sweating rate helps in the removal of toxins,” Negishi says. This detoxification is a must for clearing the pores of impurities, reducing the likelihood of acne outbreaks, and contributing to the overall clarity and quality of the skin.

4. Sleep

Sleep is so important that certain luxury hotels, such as Hôtel de Crillon, even have dedicated sleep programmes for guests. Photo: Hôtel de Crillon

On top of that, the sanctity of quality sleep holds unparalleled significance in the realm of skin health, serving as a critical period for repair and regeneration that transcends mere rest. While we sleep, our bodies orchestrate healing processes, with the skin playing a leading role. This nocturnal rejuvenation phase allows the skin to recover from the day’s environmental stresses, pollution and UV exposure. “Cellular renewal and repair are accelerated at night, thanks to the increased production of collagen, the protein responsible for the skin’s elasticity and firmness,” Negishi explains.

This nightly ritual of repair and regeneration is crucial for maintaining a youthful, resilient complexion, as it helps to smooth fine lines, improve texture and restore the skin’s natural barrier function.

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5. Environmental factors

Sun exposure is the primary culprit of skin damage; protect yourself with Supergoop’s sunscreen. Photo: Handout

Our skin is constantly exposed to the elements, each with its potential for harm. Among these, sun exposure is the most significant contributor to skin ageing and damage. UV radiation from the sun penetrates the skin, leading to DNA damage in skin cells and premature ageing – evidenced by wrinkles, loss of skin elasticity and uneven pigmentation.

Everyday Humans’ sunscreen protects the skin from harmful UV rays that can cause premature ageing. Photo: Handout

In parallel, pollution – a cocktail of smoke, particulates and chemical pollutants – exacerbates skin ageing and can trigger inflammatory skin conditions. Pollutants generate free radicals, unstable molecules that damage the skin by stealing electrons from healthy cells, leading to oxidative stress. This not only accelerates the ageing process but also weakens the skin’s barrier function, making it more susceptible to irritants and allergens.

Beauty

Omega-3 fatty acids can keep our skin supple, says therapist Keiko Negishi – while white bread, sugary drinks and other refined carbohydrates can trigger hormonal breakouts
Water also plays an important role – not just what we drink, but also what we cleanse ourselves with, and shower filters can get rid of chlorine that makes our skin dry