THE 5 ESSENTIAL STEPS FOR HEALTHY, GLOWING SKIN!

March 26, 2023

A 360 APPROACH FOR LONG-TERM RESULTS

1. EVIDENCE-BASED SKINCARE

With the never-ending confusing world of skincare and marketing claims thrown in our faces by cosmeceutical companies, I see patients over-doing it with their skincare time and time again.
I totally understand this as these companies know how to market!

I always follow a 3-4 step process with skincare (you can see my cheat sheet below) focusing
on skincare that has been clinically proven to work - not expensive or unnecessary skincare! Skincare is incredibly personalised which is why it does not work by copying an influencers skincare routine hoping it will work for you.

Remember: LESS IS MORE!

2. GUT HEALTH

Our gut is the largest hormone producing organ in the body! When there is an imbalance between good & bad bacteria in our gut this can lead to hormone imbalances. So how does this affect the skin?

There is now strong evidence which shows a connection between our brain-gut-skin also known as the gut-skin axis. Imbalances in our gut can lead to worsening of inflammatory skin conditions such as acne, psoriasis and eczema!

GUT HEALTH TIPS: balanced meals every 4 hours, avoid intermittent fasting, take a SYNBIOTIC before breakfast, protein with every meal, 80:20 nutrition (I’ll cover this below).

3. BALANCING BLOOD SUGAR TO BALANCE HORMONES

Does balancing blood sugar mean I have to cut out sugar? NO! Not at all. Let me explain: As you will see on the page (the big 3: hormones) there is a link between a hormone called Insulinlike growth factor 1 and the inflammatory pathway of acne.

So, what causes an increase in IGF-1? The most well studied diets associated with elevated levels of IGF-1 are high glycemic diets and diets in excess of meats and dairy.

What can I do to balance blood sugar and IGF-1?

ANTONIA'S TOP TIPS

  • Fibre is your best friend for balancing blood sugar!
  • If you notice you have a diet high in processed food, try and replace some elements with
  • Nutrient dense foods (complex carbohydrates, good quality protein and healthy fats).
  • Do you have a sweet tooth? So do I! Try and keep your sweet treat to after mealtimes to prevent a Spike in IGF-1. A top tip is a couple of squares of dark chocolate after your evening meal.
  • Choose magnesium rich foods - magnesium helps to balance blood-sugar and insulin sensitivity. Exercise, sleep and drinking plenty of water all contribute to balancing blood-sugar also.

4. STRESS MANAGEMENT

Stress plays a huge impact not only on our overall body health but also our skin health! In fact, it has been clinically proven that stress is linked to skin conditions such as: acne, rosacea, eczema and psoriasis!

Which is all down to our hormone cortisol - which increases when we are stressed and sleep deprived!

Stress busting activities: breath work, meditation, nourishing the adrenal glands, 7-9 hours of sleep per night, journalling, ringing a loved one and getting out for a 20–30-minute walk in the fresh air! Magnesium taurate and glycinate show emerging research to support reduction in stress. Best magnesium rich foods: leafy greens, beans, nuts and wholegrains.

5. SKIN NUTRITION

When it comes to SKIN nutrition and fuelling our body, I teach my patients to follow a 80:20 lifestyle as much as possible. 80% nutritious wholefoods, 20% foods you love as life’s too short.

ANTONIA'S TOP TIPS

  • Healthy fats, FIBRE (25-30mg per day), protein, complex carbohydrates with all of your meals!
  • Know your triggers for your skin condition.
    Supplement where necessary (but do not overdo it) & be savvy as to wear you purchase your supplements from. Most of the time we can get our required vitamins and minerals from our food. Avoid strict intermittent fasting. This can put stress on the body and increases cortisol levels.
  • Aim for the colour of the rainbow!
  • Do not fear your food or do FAD diets.

CAN YOU SEE WHY SKIN
HEALTH IS SO MUCH MORE THAN SKINCARE?

MEDICATIONS WORK BUT ADDRESSING THE SKIN WITH A 360 APPROACH CAN GIVE YOU LONG

TERM RESULTS NOT A BAND-AID FIX!

THE BIG 3: HORMONES

1. CORTISOL

Also known as our 'stress hormone'. Spikes in cortisol have been linked to acne, rosacea, eczema & psoriasis.

TIPS:

Good sleep, nutritious foods for our adrenal glands & stress management techniques (breathwork) for balancing cortisol. Magnesium has been proven to regulate the release of cortisol levels and reduce the activity of stimulating neurotransmitters.

2. SEX HORMONES

Fluctuations in testosterone, oestrogen & progesterone can trigger hormonal acne in teens & adults.

TIPS:

Healthy fats for endocrine system support, protein with each meal, stress management, avoid excessive exercise and intermittent fasting.

3. INSULIN-LIKE GROWTH FACTOR 1 (IGF-1) HORMONES

Continued spikes in blood sugar causes rapid increases in insulin and raised levels of Insulin like growth factor 1 which is a known trigger of the pathogenesis of acne.

TIPS:

Balancing blood sugar with balanced nutrient dense meals, Omega 3 essential fatty acids. Skimmed milk and whey protein are two common triggers for spikes in IGF-1. Educe high - glycemic foods in your diet

SKINCARE CHEAT SHEET

1. CLEANSE

The "perfect cleanser" should be one that does not strip your skin or disrupt your skin barrier. In general, oily skin & heavy makeup wearers would suit an oil-based cleanser (oil dissolves oil) and dry skin types usually are best suited to a creamy cleanser.

IS DOUBLE CLEANSING NECESSARY?

NO - however it is a very effective and gentle way of removing oil, debris and makeup from the day.

SHOULD I CLEANSE X2 PER DAY?

Again, this is not necessary, especially for those with a damaged skin barrier and dry skin - skip the AM cleanse. Whereas oily and acne prone skin would be better cleansing x2 per day.

TIPS:

Save your money on cleansers!

2. TREAT

The treatment phase of your skincare routine might be where you spend a little more but again this does not have to be extortionate.

A big mistake I see patients make is adding in far too many treatments at once. My general advice is to add one treatment at a time for 6 weeks to allow your skin to acclimatise so you do not compromise your skin barrier.

SO WHAT SKIN TREATMENTS ARE THERE (THERE ARE MANY) HERE ARE SOME OF MY FAVOURITES:

  • Retinoids: retinol, retinal and retinoic acid: anti-aging, hyperpigmentation and acne. Exfoliants: BHA, AHA, PHA: texture, dead skin cells, refining pores.
  • Vitamin C (L-Ascorbic Acid): Skin brightening & antioxidant protection.
  • Azelaic acid: Inflammatory acne, rosacea & hyperpigmentation.

3. PROTECT

Under this category fall MOISTURISERS and SUNSCREENS

MOISTURISERS:

PLEASE DO NOT SKIP YOUR MOISTURISER! Even if you have oily skin. Our skin is
exposed to environmental stressors throughout the day and needs skin loving ingredients: humectants, emollients and occlusives to help aid skin barrier repair. Ingredients I love are glycerin, ceramides, omega complex, urea, panthenol, petrolatum and shea butter. In general: Oily skin suit gel creams best, dry skin suit emollient rich ointments and balms best and combination skin suit creams best. If you are using active ingredients basic ointments and balms will help reduce irritation.

SUNSCREENS:

By now we all know the impact UVA/UVB rays can have on our skin: ageing, skin cancer, hyperpigmentation and delayed wound healing. SO, I always say to patients make SPF a daily morning habit. Find one you love and wear it every day - you will thank me in 10 years! Chemical and mineral sunscreens are both safe. Some people find chemical UV filters irritating therefore those with sensitive skin I always recommend opting for a mineral sunscreen. How often should I reapply? Every 2-3 hours if you are outdoors or sat by a window.

THE ULTIMATE GOAL

Basic, evidence-based & affordable skincare you can use long-term with ease! Let's get rid of the nonsense & fluff - your skin will thank you!

Testimonials

“You fixed my skin! I wanted to let you know that my skin has been so good, no issues and really happy! Thank you so much for getting my confidence back, I honestly can't thank you enough best in the business!”

“At the start of the process I honestly couldn't imagine going yo work or out with friends without a full face of makeup but now I barely wear makeup - I've done a full 180. Thank you so much for help and checking in with me to see how I'm doing even after I had been using my plan for months. I feel like a much more

confident person and back to how I was before my skin issues. My skin is glowing and I've had loads of compliments on it."

“I really enjoyed the consultation and I did enjoy the results even more. My condition got much better, I do not
need to use any concealing products to cover spots and redness anymore. My skin is looking fresh and much healthier. A very positive experience of working with Antonia and astonishing results!”

”Antonia, thank you so much for your help & guidance. I have been having troubles with my skin for years and after seeing countless doctors and dermatologists I was abouts to give up until I found you. I can’t thank you enough, I am truly glowing and so much more confident.”

“I'm amazed by my results. I never thought my skin could ever look as good & I can't thank you enough my skin is the best it's

ever been & never thought I would say that at 40 years old.”

“Can we just take a minute on how much you have transformed my skin?! I cannot believe the difference I am forever grateful for you, you are truly amazing at what you do.”

TESTIMONIALS

THANK YOU!

Thank you so much for taking the time to read this document. I hope you found the tips helpful and can use the steps on your journey to healthy skin. If you are struggling with your skin and are feeling stuck please reach out, I would love to help you. To get your own personalised skin health plan and work with me 1:1, please click the link below to get started.

BOOK YOUR 1:1 SKIN HEALTH PLAN

@antonialouiseskin antonialouiseskin.com

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