The Skin Well™

Understanding the Link Between Physical Activity and Skin Health
Exercise does more than tone muscles and boost energy - it’s a powerful way to improve your skin. Movement increases blood flow, delivering oxygen and nutrients to skin cells while aiding detoxification. Regular physical activity also reduces stress, balances hormones, and promotes a natural glow.
How This Can Present on the Skin
• Enhanced Circulation - Improved blood flow nourishes skin cells, supports healing, and enhances overall appearance.
• Detoxification - Sweating helps purge toxins from the skin, reducing clogged pores and lowering the likelihood of breakouts*.
• Hormone Balance - Exercise regulates stress hormones like cortisol, reducing inflammation and flare-ups.
• Collagen Boost - Regular movement stimulates collagen production, maintaining skin elasticity and firmness.
• Improved Sleep - Better sleep after exercise supports overnight skin repair, leading to a healthier complexion.
*However, poor exercise habits - such as wearing makeup while sweating or skipping post-workout skincare - can sometimes trigger breakouts or irritation.
Tips for Skin-Friendly Exercise
✅ Go Bare-Faced - Cleanse your face before exercising to prevent clogged pores from sweat and makeup.
✅ Protect with SPF - If exercising outdoors, apply broad-spectrum UV protection to shield against sun damage.
✅ Hydrate - Drink water before, during, and after your workout to support both your skin and body.
✅ Shower Quickly - Sweat can mix with bacteria, so cleanse your skin and change clothes soon after exercising.
✅ Wear Breathable Fabrics - Choose moisture-wicking materials to reduce irritation and chafing.
✅ Stay Consistent - Regular moderate movement supports circulation, glowing skin, and overall well-being.
Need Help? Try free online workout videos, local walking or fitness groups, or beginner-friendly apps. For tailored advice, consult a personal trainer, physiotherapist, or movement coach. If you have health concerns, seek guidance from your GP before starting a new routine.
A qualified skin therapist - such as a corneotherapist - can provide personalised skincare advice to support your skin barrier and promote long-term resilience.
Endorsements
This guide has been reviewed and verified by:
Name: Rachel Greenley
Title: Sports Specialist Physiotherapist
Registration Number: PH60858 (Health and Care Professions Council - HCPC)
Position: Medical Liaison Officer
Organisation: The FA Premier League Ltd
Disclaimer
Whilst every effort has been made to ensure accuracy, the information in this leaflet is for educational purposes only and should not replace professional advice.
Version: [February / 2025 - draft - no images / colour]
© The Happy Skin Clinic Ltd. All Rights Reserved.
From the creators of The Skin Well™, a division of The Happy Skin Clinic®
Understanding the Link Between Gut Health and Skin Health
Your gut and skin are closely connected through the gut-skin axis. An unhealthy gut can contribute to inflammation, which often shows up on the skin. A disrupted gut microbiome may allow harmful bacteria to thrive, triggering skin concerns like redness, dryness, or breakouts.
When your gut is balanced and healthy, it:
✅ Supports nutrient absorption
✅ Regulates inflammation
✅ Helps maintain a strong skin barrier
This balance can contribute to a radiant, hydrated, and resilient complexion.
How This Can Present on the Skin
Common gut-related skin conditions include:
• Dry or flaky skin – Linked to poor hydration and nutrient absorption.
• Acne – Can be triggered by gut inflammation and imbalances in gut bacteria.
• Rosacea – Often associated with gut conditions like small intestinal bacterial overgrowth (SIBO).
• Eczema or dermatitis – May be exacerbated by food sensitivities or poor gut health.
• Dull or tired-looking skin – A sign your body isn’t getting or processing essential nutrients effectively.

💡 Beyond diet, research shows that stress, sleep, and exercise also impact gut and skin health.
🔹 Chronic stress disrupts gut bacteria and weakens the skin barrier, contributing to inflammation, breakouts, and flare-ups. Mindfulness, meditation, and relaxation techniques can help balance both gut and skin health.
🔹 Sleep and gut health are linked - poor sleep can lead to gut dysbiosis and increased skin inflammation. Prioritising quality rest supports both digestion and skin repair.
🔹 Exercise helps diversify gut bacteria and lower systemic (body wide) inflammation, which may reduce acne and improve skin vitality.
Tips for Maintaining a Healthier Gut and Healthier Skin
Eat a variety of fibre-rich foods – Vegetables, fruits, whole grains, and legumes nourish beneficial gut bacteria.
Incorporate fermented foods – Yogurt, kefir, kimchi, and sauerkraut provide probiotics that support gut balance.
Stay hydrated – Water aids digestion and helps maintain skin hydration.
Limit processed foods and added sugars – These can disrupt gut microbiome balance and increase inflammation.
Consider probiotics and prebiotics – Supplements may help restore gut balance - but always consult a professional first.
Manage stress – Practices like deep breathing, yoga, or nature walks can help reduce gut and skin inflammation.
Prioritise sleep and movement – A well-rested body and regular physical activity contribute to a happier gut and healthier skin.
Add anti-inflammatory foods – Omega-3-rich foods (like fish, walnuts, and flaxseeds) and antioxidant-packed foods (like berries, green tea, and turmeric) can help calm inflammation.
Need Help? If you’re struggling with gut health, speak to your GP, dietitian, or gastroenterologist for guidance. A qualified skin therapist such as a corneotherapist can also help support your skin barrier and recommend topical and lifestyle approaches to complement gut-friendly changes.
Disclaimer
Whilst every effort has been made to ensure accuracy, the information in this leaflet is for educational purposes only and should not replace professional advice.
Version: [February / 2025 - draft - no images / colour]
©The Happy Skin Clinic Ltd All Rights Reserved
From the creators of The Skin Well™, a division of The Happy Skin Clinic
Understanding the Link Between UV and Skin Health
Sunlight is essential for life, but overexposure to UV rays is the leading cause of premature skin ageing and skin cancer. UVA rays penetrate deep into the skin, breaking down collagen and elastin, leading to wrinkles, sagging, and loss of firmness. UVB rays damage the skin’s surface, causing sunburn and DNA mutations that can lead to skin cancer.
Even on cloudy days or through windows, UVA rays still reach your skin, contributing to invisible, long-term damage. Sun protection isn’t just for summer - it’s a daily essential to keep your skin healthy, resilient, and youthful.
By practicing sun-safe habits, you can slow premature ageing, reduce your risk of skin cancer, and maintain a strong, well-functioning skin barrier.
How This Can Present on the Skin
Signs of UV damage on the skin include:
• Fine lines and wrinkles – Caused by UVA-driven collagen breakdown.
• Sagging skin – Loss of elastin and skin structure over time.
• Pigmentation and age spots – Uneven tone and brown spots from repeated UV exposure.
• Dry, rough, or leathery texture – UV damages the skin barrier, leading to dehydration.
• Sunburn – Redness, peeling, and long-term damage from UVB exposure.
• Skin cancers (melanoma & non-melanoma) – Changes in moles, new growths, or lesions that don’t heal.
The effects of UV accumulate over a lifetime, meaning protection at every age is vital.
Tips for Sun Protected Skin
Use a broad-spectrum sunscreen – Choose SPF 30+ with UVA 4 or 5 stars for daily protection. Apply liberally and reapply every 2 hours.
Wear protective clothing – Long sleeves, trousers, and wide-brimmed hats help shield the skin.
Use UV-blocking sunglasses– Look for UV400 lenses to protect delicate skin around the eyes.
Seek shade between 11 am – 3 pm – When UV rays are strongest, stay in the shade when possible.
Avoid sunbeds – There is no such thing as a ‘safe tan.’ Sunbeds increase the risk of premature ageing and skin cancer.
Check your skin regularly – Look for new or changing moles and seek medical advice if concerned.
Need help? A qualified skin therapist, such as a corneotherapist can provide advice and barrier-strengthening skincare to support long-term sun resilience. For mole checks and sun damage concerns, speak to your GP or an in-person or online dermatology service.
Disclaimer
Whilst every effort has been made to ensure accuracy, the information in this leaflet is for educational purposes only and should not replace professional advice.
Version: [February / 2025 - draft - no images / colour]
©The Happy Skin Clinic Ltd All Rights Reserved
From the creators of The Skin Well™, a division of The Happy Skin Clinic
Understanding the Link Between Oral Health and Skin Health
Your oral health doesn’t just affect your smile - it has a direct impact on your skin and overall well-being. Inflammation caused by gum disease or poor oral hygiene can contribute to systemic inflammation, which may show up in your skin as breakouts, redness, or sensitivity. A healthy mouth can reduce the inflammatory burden on your body, promoting clearer, calmer skin.
How This Can Present on Skin
• Gum Health and Skin Conditions: Inflammation in the mouth can contribute to inflammatory skin concerns, such as acne and rosacea, through shared pathways in the body.
• The Oral Microbiome: (The balance of good and bad bacteria in your mouth) plays a role in gut health, which is closely linked to skin health. An imbalanced oral microbiome may contribute to flare-ups or conditions such as eczema.
• Diet and Oral Health: Sugary foods and drinks don’t just affect your teeth - they can also impact skin, increasing inflammation and accelerating signs of ageing.
Tips for Supporting Oral Health and Skin
• Brush and floss daily to reduce harmful bacteria that can contribute to inflammation.
• Replace your toothbrush regularly to ensure effective cleaning.
• Stay hydrated to maintain saliva production, which helps balance your oral microbiome.
• Visit your dentist for regular check-ups to address potential issues early.
• Limit sugary snacks and drinks to reduce both oral and systemic inflammation.
Need Help?
If you’re struggling with your oral health, speak to your dentist or dental hygienist for personalised advice and professional cleanings. A qualified skin therapist, such as a corneotherapist, can provide tailored skincare support to help strengthen your skin barrier and promote long-term resilience.
Disclaimer
Whilst every effort has been made to ensure accuracy, the information in this leaflet is for educational purposes only and should not replace professional advice.
Version: [February / 2025 - draft - no images / colour]
© The Happy Skin Clinic Ltd. All Rights Reserved.
From the creators of The Skin Well™, a division of The Happy Skin Clinic®
Understanding the Link Between Relationships and Skin Health
Positive relationships don’t just make us feel good - they actively contribute to healthier skin. Strong social bonds help regulate stress hormones (like cortisol) and increase ‘feel-good’ chemicals (like oxytocin), both of which impact skin health at a biological level.
• Cortisol & Skin Health: Chronic stress elevates cortisol, which triggers excess oil production, weakens the skin barrier, and increases inflammation, making conditions like acne, eczema, and psoriasis worse.
• Oxytocin & Skin Healing: Oxytocin, released through connection and touch, has been linked to faster wound healing, lower inflammation, and improved skin hydration.
• Social Connection & Immunity: Studies show that positive relationships enhance immune function, which helps the skin fight off infections and inflammatory conditions more effectively.
How This Can Present on the Skin
Healthy relationships can benefit skin in several ways:
✔ Reduced Stress: Lower cortisol levels may help reduce breakouts, inflammation, and support a stronger skin barrier. While stress isn’t the sole cause of skin concerns, chronic stress can exacerbate conditions like acne, eczema, and rosacea by increasing oil production and weakening the skin’s natural defences.
✔ Better Sleep: Positive interactions increase melatonin and serotonin, improving sleep quality and allowing skin to repair and regenerate overnight.
✔ Healthier Habits: Supportive relationships encourage better self-care, including skincare, nutrition, and hydration.
✔ Enhanced Immunity: Emotional well-being strengthens immune function, helping the skin resist infections and inflammation.
On the flip side, toxic or stressful relationships can lead to heightened cortisol levels, poor sleep, and increased inflammation, which may manifest as acne, rosacea, eczema flare-ups, or dull, tired skin.
Tips for Building Healthy Relationships (and Healthier Skin!)
✔ Prioritise Connection: Spend quality time with loved ones and engage in meaningful conversations.
✔ Practice Gratitude: Expressing appreciation strengthens emotional bonds and fosters positive interactions.
✔ Set Boundaries: Protect your emotional energy by limiting exposure to toxic influences.
✔ Laugh Often: Laughter reduces stress and releases endorphins, which help counteract the effects of cortisol.
✔ Communicate Openly: Honest, kind communication can reduce emotional tension and strengthen relationships.
✔ Support Self-Care in Others: Encouraging friends and family to take care of themselves can have a ripple effect.
Need Help?
Nurturing relationships is vital for overall well-being. If you’re navigating challenges, a counsellor or relationship coach can provide valuable support. Similarly, a qualified skin therapist, such as a corneotherapist, can help strengthen your skin barrier, ensuring it stays resilient in the face of stress.
Disclaimer
Whilst every effort has been made to ensure accuracy, the information in this leaflet is for educational purposes only and should not replace professional advice.
Version: [February / 2025 - draft - no images / colour]
©The Happy Skin Clinic Ltd All Rights Reserved
From the creators of The Skin Well™, a division of The Happy Skin Clinic
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As a Corneotherapist, I know that lifestyle and environment have a profound impact on the skin. Yet, too often, these factors are dismissed in favour of quick fixes. That’s where the Happy Skin leaflets come in - grounded in science, free from hype, and designed to give you straightforward, practical knowledge to support your skin with confidence.

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