12 Ways To Look After Your Skin Through Nutrition & Lifestyle
Top tips, a grocery list & skincare
Happy Sunday! I hope you’re able to take a moment for yourself today - make a cuppa, get cosy and enjoy this read.
It’s the 2nd of March, which is a great time to pause and think—how’s the year going so far?
January tends to be full of big resolutions, and February can sometimes feel like a bit of a slump. But March? It’s a fresh opportunity. The days are getting longer, spring is around the corner, and there’s a natural shift in energy. It’s the perfect time to reset and bring in small but impactful habits that will carry you through the rest of the year.
So, let’s get to it!
Quote of the Week
“Success is the sum of small efforts, repeated day in and day out.” Robert Collier
What’s Occurring?
I’m still in Sri Lanka, and I’ve been working via my laptop, meeting up with friends and enjoying the place.
After reading The DOSE Effect, I’ve been working on curating more deep focus and flow state in my life, managing my dopamine levels and doing some ‘phone fasting’. Honestly, I can’t recommend that book enough.
Fitness-wise, when I first arrived in Ahangama, I bought a ten-class pack of reformer pilates sessions at the beautiful Ulu Pilates. Of course, I’ve seen half of Instagram partaking in reformer over the past couple of years, and I’ve been intrigued!
I have to say, I’m a little hooked! The sessions are challenging but fun, and the repetitive movements are soothing to my often overactive mind - putting to rest thoughts of that one embarrassing thing I said when I was fourteen, for example. Brill.
I feel myself getting stronger, and more flexible, and there’s something so satisfying at improving at something new. Now, with my time in Ahangama coming to an end, I’m thinking about what I want to do fitness-wise when I get back to Lisbon. There are a couple of standout reformer studios - namely Prescription Pilates and West Side Studio, but recently I feel myself called to join an actual sports club. Club 7 has just been renovated, and it offers a range of classes (including reformer), has a gym, sauna, cold plunge facilities, a café from which you can work AND beautiful tennis courts. I really want to pick tennis back up…although should I be doing Padel instead?! So many decisions.
I’ve also been doing some great HIIT and Boxing classes in Ahangama. I’ll give you the name of the place in an Ahangama round-up once I leave, as the owner films some of the classes and posts them on his Insta stories, and quite frankly, none of you need to see that!
For the past couple of years in Lisbon, I’ve been doing spin and bootcamp at the amazing Amplify Studio, but now I’m wanting something a little more comprehensive.
I may join Club 7, and compliment this with some Amplify credits to get my fix, let’s see. I’m sure you’re all on the edge of your seat…
I’m getting a taxi from Ahangama to Colombo on Tuesday, where I’ll spend a couple of nights before heading back to London on the Thursday! I’m really looking forward to spending some time there. I’m taking my parents to dinner at Spring, heading for brunch with some friends at Delamina East and have dinner booked with a friend I haven’t seen in an age at Brindisa Soho. I’m also going to a friend’s ‘Pizza Party’ - which I’m incredibly excited about, Pizza being my death row meal and all…
I’m also doing a few in-person corporate talks for International Women’s Day, which I’m looking forward to. Beyond that, I’m excited to spend time with my parents and our dog, Alfie, chilling and watching some telly at home. If you have any recommendations for tv, please let me (and the rest of the subscribers) know in the comments!
Skin Nutrition 101
Skin - it’s the largest organ in the body, and most of us want it to be hydrated, glowy, supple and firm. I notice a huge difference to my skin when I’m looking after myself vs when I have periods where I (like the rest of us), let things slip.
When I’m not prioritising my wellbeing, my skin tells me immediately—looking a little dull, borderline grey and somehow both greasy and dehydrated at the same time?! Fun.
Of course, genetics play a role, but so much is within our control. The way we eat, sleep, manage stress, and move our bodies can all impact how our skin looks and feels. Some people follow the healthiest diet and still struggle with their skin, but for lots, prioritising wellbeing makes a visible, tangible difference. And I’m all for making the most of what we’ve got.
Hydrate, Hydrate, Hydrate
You’ve heard it a million times, but it really is a must. Staying hydrated is key for overall health and skin health. I’m sure you’ve noticed it yourself—when you’re not keeping an eye on your hydration, your skin can look a little dull, tired, and less plump than usual.
Sleep with a large glass of water next to you and drink it as soon as you’ve brushed your teeth in the morning. (Brushing first is key—we want to avoid swallowing all the bacteria that’s built up overnight!)
If you find yourself forgetting to drink water, set hydration reminders on your phone. After a few weeks, it’ll become second nature.
Make use of non-caffeinated herbal teas, as these count towards your water intake goals.
Consider using a high quality electrolyte (none of these with added sugar etc). I feel noticeably better when I have one electrolyte drink a day—especially after workouts like spin or when traveling.
Consume Sources of Vitamin C
My guess is that many of you already use a vitamin C serum—and that’s great! Vitamin C is a powerful antioxidant that helps to neutralise free radicals, brighten the skin, and support collagen production. I personally love Medik8’s vitamin C serum—a lot of others break me out, but this one doesn’t.
It’s also really important to consume vitamin C. Source include broccoli, citrus fruit, red pepper and berries. Your body can’t store it, so regular intake is key.
Now, you don’t need to go on a vitamin C supplement, but if you fancy it, the best of the best is Zooki’s liposomal vitamin C . It’s absorbed very well - it’s also fantastic if you frequently find yourself run down (as vitamin C is important for the immunity). I’ve used it on-and-off for years and it’s a fantastic product. Just have a look at the reviews!
Work on your Gut Health
The gut and the skin are connected via the gut-skin axis - what’s happening in your gut often shows up on your skin. Gut inflammation is often (not always) the driver behind acne, psoriasis and eczema. And, the health of your gut determines how much nutrition you can actually extract from the foods you eat.
If you’re really struggling with gut health, the first step is to see a doctor as they can run tests to rule out anything serious. If you’re frequently experiencing uncomfortable gut symptoms, working with a nutritionist can also be incredibly helpful.
Beyond that, there are some key habits that can make a real difference. Eating enough fibre is essential, yet most people in the UK don’t hit the recommended 30g per day for adults. Fibre is crucial for gut health, supporting digestion and feeding beneficial gut bacteria.
Prioritising plant diversity is another important factor. The more variety in your plant-based foods, the better for your gut microbiome. A good goal is to include 30+ different plant foods per week—which might sound like a lot, but don’t forget that herbs, nuts, seeds, and legumes all count.
Including fermented foods like kefir, sauerkraut, kimchi, and live yoghurt can help introduce beneficial bacteria to the gut. However, if these foods leave you feeling bloated or uncomfortable, it may indicate an underlying gut imbalance worth investigating.
I’ll be doing some posts on gut health, so make sure you subscribe.
Get Some Collagen Down You!
Collagen helps to keep skin firm, supple, and resilient. From our late twenties, collagen levels start to decline, leading to fine lines, loss of elasticity, and overall skin aging. The good news? Supplementing with collagen can help to mitigate that.
As with all supplements, quality matters. I love this one from Bare Biology and this one from Ancient & Brave. This one from The Nue Co is formulated especially for skin health. On another note, I’ve just ordered The Nue Co hair growth product - as I’ve heard such good things. I’ll keep you posted.
Bone broth is also a brilliant way to consume collagen.
Protein!
Protein is essential for skin health as it provides the amino acids needed for collagen and elastin production, supports skin repair and renewal and helps to maintain skin barrier function.
Protein uptake is maximised by the body when it’s spread throughout the day. This means, having a solid source of protein at dinner is not enough. Try to make sure all of your meals contain a source of protein, which will also help with satiety and energy, keeping cravings and energy crashes at bay.
I love making frittatas for breakfast for a handy grab-and-go option. I’m also a fan of a good chicken traybake recipe. Cook once, eat twice (or thrice) - it’s the way to go!
Antioxidants
These powerful compounds help to counteract oxidative stress and inflammation in the body—both of which contribute to skin aging.
We’ve already discussed Vitamin C, one of the most well-known antioxidants, but there are many others, each offering unique benefits. A good rule of thumb? The more rich in colour the plant food, the higher its antioxidant content.
Some of the best sources are berries, red cabbage, spinach, oregano, and turmeric.
Top Tip - I always have frozen spinach and berries in the freezer. I add the spinach to curries, stews and shakes (don’t worry, you can’t taste it). And I add the berries to yoghurt bowls, porridge and shakes. Cheaper and not going to go off in the back of your fridge, love it!
Consume Sources of Beta-Carotene
Beta-carotene helps give your skin that glow. This powerful antioxidant (found in foods like sweet potatoes, carrots, butternut squash and spinach) is converted by the body into vitamin A, which is essential for skin cell renewal—helping to keep your complexion smooth, even, and radiant.
Vitamin A is also the building block of retinol, one of the most effective ingredients for anti-aging. To maximise absorption, pair sources of beta-carotene with healthy fats - your skin will thank you.
I like this Ottolenghi recipe for a carrot salad. You could serve it alongside a piece of fish and some steamed greens with some olive oil.
Healthy Fats!
Omega-3s (found in oily fish, walnuts, flaxseeds and chia seeds) help to reduce inflammation. Meanwhile, monounsaturated fats from foods like avocado, olive oil, and nuts support skin barrier function, helping to lock in moisture and prevent dryness.
These fats also play a key role in collagen production and they aid in the absorption of fat-soluble vitamins (A, D, E, and K), which are essential for skin repair and glow.
I love drizzling my favourite extra virgin olive oil on just about everything, adding a handful of nuts or seeds to meals and adding half an avocado to a protein shake.
Consider Consuming Matcha / Green Tea
Green tea - especially its more concentrated form, matcha - is packed with catechins, powerful antioxidants that help protect the skin from oxidative stress and premature aging. One of the standout compounds, EGCG, has been shown to reduce inflammation and even help to protect collagen from breakdown.
Matcha contains high amounts of L-theanine, an amino acid that promotes calm focus while balancing out caffeine’s effects - so you get a gentle energy boost without the jitters.
As with a lot of this nutrition stuff, when it comes to matcha, quality really matters. This matcha is great and Dirtea does a brilliant matcha which they also combine with lion’s mane and tremella mushrooms - it’s fantastic for focus.
Of course, it you are sensitive to caffeine, you may want to give these a miss.
Minimise Sugar Consumption
This is a tough one for me, as I have inherited my dad’s sweet tooth! But, sugar really isn’t our friend when it comes to skin health.
Here’s why - when blood sugars spike, a process is triggered called glycation. This is where sugar molecules bind to proteins like collagen and elastin (the stuff that keeps your skin firm and bouncy), making them brittle and less effective.
To make matters worse, sugar also fuels inflammation, which can break down collagen even faster and trigger skin issues like redness, acne, and puffiness. Plus, high blood sugar levels can contribute to oxidative stress, leading to premature aging. How annoying.
Minimise Alcohol Consumption
To be transparent, I do still drink alcohol (less than I used to). But let’s be honest, alcohol isn’t doing our skin (or sleep) any favours. It’s dehydrating, disrupts sleep quality and is pro-inflammatory.
If you’ve ever taken a break from alcohol or significantly reduced your intake, you’ve probably noticed the difference - brighter skin, less puffiness, and fewer spots.
There are some brilliant alcohol-free alternatives that make cutting back much easier. I love Lucky Saint, Botivo and Trip CBD drinks (their elderflower mint flavour is my fave). Do you have any recommendations for alcohol-free drinks? Let us know in the comments!
Sleep Well
Good sleep is like free skincare. Beauty sleep is a thing! While you rest, your body repairs, producing collagen and growth hormones that keep your skin firm and fresh. Poor sleep, on the other hand, can lead to dullness, breakouts, puffiness, and faster aging.
Quality matters just as much as quantity. Keeping blood sugar stable in the evening, limiting alcohol and caffeine later in the day, and reducing blue light exposure can all help. If you struggle with sleep, magnesium glycinate may be worth considering. I’ll do a full post on sleep soon, so make sure you’re subscribed!
Skin nutrition Shopping list
Oily fish (salmon, mackerel, sardines, herring)
Olive oil
Avocado
Green tea / matcha
Berries
Broccoli
Spinach
Carrots
Sweet potato
Fermented food & drink - kimchi, sauerkraut, kefir, kombucha
Milled flaxseeds and chia seeds
Alcohol-free drinks like Botivo, Lucky Saint and Trip
BTW, there are a lot of skin health multivitamins on the market. The best I’ve seen and used is The Nue Co’s Skin Filter. Have a look at the ingredients so you know what is covered. For example, collagen is not included. You could take their Skin Hydrator product alongside it, which contains collagen, and some other useful ingredients. These links will give you 30% off your entire order.
Community Q&A
(I put out question boxes on my Insta stories, so make sure we’re connected there)
What are your nutrition tips for someone suffering with melasma?
Melasma tends to be influenced by hormones, sun exposure, and inflammation, so a diet rich in antioxidants and anti-inflammatory foods can help to manage it.
Focus on vitamin C-rich foods like berries, citrus fruits, and red pepper, as they support collagen production and help with skin repair.
Omega-3 fatty may also reduce inflammation, which is key in managing pigmentation.
Cut back on processed sugars, as they can contribute to inflammation and worsen pigmentation.
What are some foods I should avoid, for great skin?
It’s best to limit ultra-processed and high-sugar foods.
Dairy can be a trigger for some people, particularly when it comes to acne, so if you do suffer with acne, it’s worth seeing if reducing it makes a difference for you. It may be the case that you’re fine with dairy, and your acne is triggered by something else.
Alcohol can dehydrate the skin and disrupt sleep, both of which can leave your complexion looking tired.
Skincare
This post was all about skin nutrition, but I may as well share the skincare products I actually use! I’m by no means a skincare expert, and I like to keep things simple.
My skin tends to lean towards the drier side, so I skip cleanser in the morning and just use water. In the evening, my go-to cleansers are this mousse from Clarins and this one from CeraVe - both do a great job without stripping my skin.
I’m still on the hunt for a night cream I truly love. Let me know in the comments if you have one to recommend!
If my skin needs some extra love overnight, or if I’ve been on a flight (because flying is mega dehydrating for the skin), I’ll use Dr Sam’s Flawless Revival Mask—it’s amazing.
For daytime, I use Medik8 Vitamin C in the morning, followed by sunscreen. My favourite is La Roche-Posay Invisible Fluid SPF.
I used Dr Sam’s Retinol for a while, but I’ve been really inconsistent with it, whoops! I always apply the LANEIGE Lip Sleeping Mask before sleeping.
Recommendations
EATING - I’ve been eating a lot of energy balls out here (wild, I know). They are SO yummy, convenient and are full of the good stuff. I’ll test out some recipes when I’m back in London and include one in a future post.
WATCHING - I’ve just downloaded Dark Matter on Apple TV, which I’ve heard great things about. On the topic of Apple TV, I watched Blitz with my family over Christmas, and we all really enjoyed it.
READING - Upon my friend who works in publishing’s recommendation for a pacy, page-turning read, I’ve just started The Rachel Incident. So far, so good!
LISTENING - My current hyperfixation songs are this, this and this.
Thank You
If you’ve got this far, yay! I hope you’ve enjoyed reading about all things skin health nutrition, and that you have learnt a couple of things that you can implement going forwards.
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I hope that some of you will join me there, as I’m really enjoying dedicating a good amount of time to writing these and I have so many ideas of what to include going forwards!
In fact, my next post will all about how to get out of a rut. I’ve already started working on it, and I think it will be a real support for a lot of you. If there’s anything specific you’d like me to cover, let me know in the comments.
Can’t wait to see you! Apple Cider Vinegar on Netflix x