Our skin is our largest organ, and what we consume has a direct impact on its quality. Often, we are more concerned with what we topically apply than with the foods and nutrients that support us internally. Skin health is not just about the skin itself; it is a display window into what is happening internally across multiple body systems. One of the key players is the liver. Liver detoxification processes play an essential role in filtering toxins and breaking down hormones and metabolic waste. If these recirculate in the bloodstream, they can have an external effect through the skin. Working closely with the liver is the digestive system. The state of our gut health is responsible for proper nutrient absorption, immune regulation, and maintaining a healthy microbiome (balance of good and bad bacteria). When our gut barrier is compromised, inflammation increases, and toxins are more likely to leak into the bloodstream. This can lead to skin breakouts and sensitivity. Another important piece of the puzzle is the nervous system, which has a direct impact on gut health. When we are in constant stress, our body remains in "fight-or-flight" (sympathetic nervous system) mode, increasing cortisol (the stress hormone). Elevated cortisol levels influence inflammation and skin health. The stress response and cortisol imbalances are connected to our hormonal system. When hormones are out of balance (due to chronic stress, poor diet, low nutrient intake, blood sugar dysregulation, or slow detoxification), this can contribute to increased congestion and breakouts. One of the key players in skin health is blood glucose regulation. When consuming carbohydrates (especially refined carbohydrates, starches, and sweet foods), they are broken down into glucose (sugar) and absorbed into the bloodstream. In response, the body releases insulin, a hormone that regulates the cells’ ability to absorb glucose and control blood sugar levels. However, if blood glucose levels rise too rapidly, too much insulin is released at once, overworking the body’s systems and increasing physiological stress. This can elevate cortisol levels, increase inflammation, and stimulate overproduction of sebum in the skin. Excess sebum can lead to congestion, more breakouts, and reduced skin quality. For this reason, stabilizing blood sugar levels is one of the most effective ways to support long-term skin health and radiance.
2-week skin reset approach
Think of the following practical tips as a toolkit to support your skin as much as you can from the inside out for the next 2 weeks. It is not a strict plan, choose the habits that feel realistic to your routine and that you enjoy.
Internal support
Glow smoothie
Suggested usage: 4x weekly
- 1 cup frozen mango
- 1 fresh banana
- 1 cup water
- 1-piece fresh ginger (adjust to taste)
- Juice of 1/2–1 lemon
- 1/4 cup plant-based milk (coconut or almond)
Method: Add all ingredients to a blender and blend until smooth and creamy. Add a little extra liquid if needed.
Why it works: This smoothie is rich in vitamin C, antioxidants, and natural anti-inflammatory compounds supporting digestion, reducing inflammation, and promotes glowing skin.
Glow salad
Suggested usage: 3x weekly
A salad designed to support skin regeneration and increase vitamin absorption.
- 2 large carrots (spiralised or shaved)
- 1 cucumber
- Juice of 1 lemon
- 1 tbsp tamari (brand suggestion: clearspring)
- 1 tbsp gomashio (brand suggestion: carleys of Cornwall)
- 2 tbsp extra virgin olive oil (brand: citizens of soil)
- 1 handful of fresh coriander or parsley
Why it works: Carrots are rich in beta-carotene, a carotenoid that converts into vitamin A once it is in the body. This is essential for skin repair and renewal. Because vitamin A is fat-soluble, pairing it with olive oil allows it to be absorbed efficiently.
Morning olive oil & lemon shot
Suggested usage: every morning
- 1 tbsp high-quality extra virgin olive oil
- Juice of 1 lemon
Make sure you buy high quality organic olive oil that has been cold pressed. Instructions: Take on an empty stomach, this supports bile flow, digestion, and gut function, which are all closely linked to skin health. Brand recommendations for cold pressed organic oils: Citizens of soil, Clearspring, Odyssea, Biona. These contain high levels of polyphenols (reduces inflammation).
Glow sardine toast
Suggested usage: 2x weekly
- 1 slice of sourdough or wholegrain bread, toasted
- 1 tin of sardines
- 1/4 avocado, mashed or sliced
- 1/4 cucumber, finely sliced
- A handful of cherry tomatoes, chopped
- A few slices of red onion
- A handful of olives, chopped
- A few capers (optional)
Add skin glow boosters: 1 tbsp walnuts (chopped), 1 tbsp pumpkin seeds, 1 tsp sesame or flaxseeds. For the dressing: 1–2 tbsp extra virgin olive oil or avocado oil. A squeeze of fresh lemon juice. 1/2 tsp whole grain mustard. Salt and pepper. Method: Start by spreading the avocado over your toast. Layer on the sardines, then add cucumber, tomatoes, red onion, olives, and capers. Sprinkle over the nuts and seeds for crunch. Whisk the dressing and drizzle over the top.
Why it works: A perfect balance of omega-3s, healthy fats, and antioxidant-rich toppings to support hydrated, glowing skin. The sourdough bread is a slow releasing carbohydrate supporting further a slow releasing glucose. Daily add-ons: chia seeds: omega-3s for hydration + inflammation support. Flaxseeds: hormone balance + gut support. Walnuts: skin structure + anti-inflammatory fats. Nori sheets: mineral-rich support for skin clarity. Include vitamin C-rich foods.
DIY Face masks
Suggested usage: 3x weekly
Egg White Mask (tightening + pore refining) 1 egg white
- Apply a thin layer to the face and neck. Leave on for 10–15 minutes, then rinse with lukewarm water.
Why it works: Helps temporarily tighten the skin and refine the appearance of pores.
Manuka Honey Glow Mask (soothing + antibacterial) 1 tbsp Manuka honey
- 1 tsp lemon juice
- Apply to clean skin and leave on for 15–20 minutes before rinsing.
Why it works: Manuka honey has natural antibacterial properties and supports skin healing, while lemon adds a gentle brightening effect.
Coconut & Coffee Mask (gentle exfoliation) 1 tbsp coconut oil
- 1/2 tbsp finely ground coffee
- A splash of water (if needed for smoother consistency)
- Add these in a jar, mix around with a spoon until well mixed together. Apply to clean skin, leave for 10 minutes, then gently massage and rinse with lukewarm water.
Why it works: Provides gentle exfoliation to remove dead skin cells and improve circulation for a natural glow.
How our body responds to stress also influences our skin.
Suggested usage: You can do all three daily or choose one for each day of the week.
Breathing exercises:
Before meals to calm the nervous system down before eating. Take 5 slow deep breaths before meals to shift your body from a stressful mode into a calmer state. Acupressure mat daily (5-10mins daily)
Standing or laying down on it helps relax the nervous system and improves blood circulation, giving you an 'after glow'. A short walk after meals
This helps regulate blood glucose levels and supports post digestion. Take a 10-15mins walk after one of your meals to see how your body responds. Recognising individuality of a person, taking into consideration the physical, mental, social and environmental aspects of the person is very important. That's why what works for one individual may not work for another.