You know about the five-step skincare routine, but do you know what other factors truly influence your skin’s glow?

Skincare is just one piece of the puzzle. Beyond cleansers and moisturisers, your hormones, gut health, and even your sleep cycle play a huge role in how your skin looks and feels. Ever noticed how stress dulls your complexion or how lack of sleep leads to breakouts? That’s because glowing skin starts from within.

So, while you’ve got your body skincare products lined up, it’s time to go beyond topical care and look at the often-overlooked aspects of a complete body care routine for glowing skin:

·        How Gut Health Affects Skin

·        How Sleep and Stress Affects Skin

·        How Sun Affects Skin

The Role of Gut Health and How It Affects Your Skin

Have you ever had a breakout after eating too much junk food? Or noticed your skin looking dull when your digestion feels off? That’s because your gut and your skin are deeply connected. In fact, many skin issues—like acne, eczema, or even premature aging—can be traced back to gut imbalances.

Think of your gut as the command centre for your skin. It’s home to trillions of bacteria, both good and bad. When the good bacteria thrive, your skin stays clear, hydrated, and glowing. But when bad bacteria take over (thanks to stress, processed food, or antibiotics), inflammation rises, and your skin suffers. (1)

How an Unhealthy Gut Shows Up on Your Skin

When your gut isn’t functioning well, it directly impacts your skin’s health. Let’s break down how each gut issue leads to common skin concerns:

1. Acne and Breakouts – Excess Inflammation and Poor Digestion

Your gut and skin share an inflammatory pathway, meaning any gut inflammation can trigger skin inflammation. When your gut is irritated—due to food intolerances, processed foods, or bacterial imbalances—it increases the production of inflammatory molecules. These molecules can stimulate oil glands, clog pores, and worsen acne.

Example: If you frequently eat sugary or ultra-processed foods, your gut bacteria shift towards a pro-inflammatory state. This increases insulin spikes, leading to excessive oil production and breakouts.

2. Dull, Dry Skin – Poor Nutrient Absorption

Your skin relies on vitamins, minerals, and healthy fats to maintain hydration and elasticity. If your gut isn’t absorbing nutrients properly due to imbalances like dysbiosis (bad bacteria overgrowth) or leaky gut, your skin doesn’t get the nourishment it needs.

Example: If your gut struggles to absorb omega-3 fatty acids, vitamin E, or zinc, your skin barrier weakens, making it prone to dryness, flakiness, and dullness. Even if you're eating nutrient-rich foods, poor digestion means your skin isn’t benefiting from them.

3. Redness and Sensitivity – Leaky Gut and an Overactive Immune Response

A damaged gut lining (often referred to as leaky gut) allows toxins and undigested food particles to enter your bloodstream. This triggers an immune reaction, leading to systemic inflammation that shows up as skin redness, irritation, and conditions like rosacea or eczema.

Example: If you consume too many inflammatory foods like gluten or dairy (especially if you have an intolerance), your immune system reacts aggressively. This can manifest as skin sensitivity, persistent redness, and an inability to tolerate skincare products.

4. Premature Aging – Oxidative Stress and Chronic Gut Inflammation

An unhealthy gut increases oxidative stress in the body, damaging collagen and speeding up skin aging. Inflammation from the gut also weakens the skin’s ability to repair itself, leading to fine lines, sagging, and a loss of elasticity.

Example: If your gut microbiome is imbalanced, it can reduce antioxidant absorption (like vitamin C and polyphenols), leading to increased free radical damage. This accelerates wrinkles and slows down skin regeneration.

How to Heal Your Gut for Glowing Skin

If your gut is the foundation of your skin health, the best way to achieve a radiant glow is to nourish it properly. Here’s how you can restore balance and support your skin from the inside out. (2)

1. Eat More Fermented Foods

Fermented foods like kimchi, yoghurt, sauerkraut, and kefir are rich in probiotics—live bacteria that help maintain a healthy gut microbiome. These beneficial bacteria support digestion, reduce inflammation, and improve the absorption of skin-loving nutrients like vitamin C, zinc, and B vitamins. A well-balanced gut microbiome also helps keep your skin’s pH stable, preventing breakouts and irritation.

If you often experience bloating, sluggish digestion, or acne, adding fermented foods to your diet can be a game-changer. Try incorporating small amounts daily, as a sudden increase may cause initial bloating while your gut adjusts.

2. Increase Fibre Intake

Your gut bacteria thrive on prebiotic fibre, which acts as food for the good microbes. Prebiotic-rich foods like bananas, garlic, onions, oats, and flaxseeds help strengthen the gut lining, improve digestion, and regulate inflammation. When your gut bacteria are well-fed, they produce short-chain fatty acids (SCFAs), which reduce inflammation and improve skin hydration.

A fibre-rich diet also keeps your digestion regular, helping to eliminate toxins that would otherwise build up and contribute to acne, dullness, and skin congestion. Aim for at least 25-30g of fibre daily from whole foods rather than relying on supplements.

3. Cut Down on Sugar & Processed Foods

Refined sugar, artificial additives, and processed foods create an imbalance in gut bacteria by feeding harmful microbes. This imbalance triggers gut inflammation, insulin spikes, and oxidative stress, all of which contribute to breakouts, premature aging, and uneven skin tone.

When insulin levels rise due to excess sugar intake, your body produces more sebum (oil), leading to clogged pores and acne. Processed foods also disrupt your gut lining, increasing the likelihood of leaky gut, which manifests as redness, sensitivity, and inflammation-related skin conditions like eczema and rosacea. Cutting back on sugary snacks, refined carbs, and ultra-processed foods can calm inflammation and restore gut balance—resulting in clearer, more resilient skin.

4. Hydrate Like It’s Your Job

Water is essential for digestion, nutrient absorption, and detoxification. When you’re dehydrated, waste builds up in your gut, slowing digestion and increasing toxin reabsorption into the bloodstream. This overload of toxins can weaken the skin barrier, leading to dryness, inflammation, and a lackluster complexion.

Drinking enough water (at least 2-3 litres per day) supports the movement of food through your digestive tract, helping your body eliminate waste efficiently. You can also hydrate with herbal teas, bone broth, and water-rich foods like cucumbers and watermelon to further support gut and skin hydration.

5. Consider Probiotics

If your gut has been through stress, antibiotics, poor diet, or digestive issues, a high-quality probiotic supplement can help restore microbial balance. Probiotics replenish beneficial bacteria, improve digestion, and enhance nutrient absorption, directly benefiting your skin.

Different strains of probiotics target different issues—Lactobacillus strains are great for reducing acne and inflammation, while Bifidobacterium strains support gut barrier integrity, helping with redness and sensitivity. If you're struggling with persistent skin concerns despite a healthy diet, adding a probiotic could be the missing piece.

A healthy gut equals healthy skin. By feeding your gut with probiotic-rich foods, fibre, and hydration while cutting down on sugar and processed foods, you create the perfect internal environment for radiant, youthful, and resilient skin.

Small changes in your diet today can lead to long-term improvements in both gut health and your body care routine for glowing skin.

How Sleep and Stress Impact Your Skin’s Ability to Repair

We all know that getting enough sleep and managing stress are crucial for overall health, but did you know they play a massive role in your skin’s ability to heal and regenerate? Your skin isn’t just a passive outer layer—it’s constantly repairing itself, and this process relies on proper rest and a balanced mind.

When sleep is disrupted or stress levels are high, your skin suffers, leading to dullness, breakouts, premature aging, and slower healing. (3)

Sleep is the body’s natural repair time, and your skin is no exception. During deep sleep, your body produces growth hormones, which are essential for cell regeneration and tissue repair. When you don’t get enough sleep, this repair process slows down, making your skin more prone to damage and slower to heal from acne, irritation, or wounds. Sleep deprivation also increases cortisol levels, which break down collagen and elastin—the proteins responsible for keeping your skin firm and youthful. This leads to premature wrinkles, sagging, and a tired-looking complexion.

Another consequence of poor sleep is dehydration. Your skin loses more water when you don’t sleep well, which weakens the skin barrier and makes it more prone to dryness, irritation, and inflammation. Over time, this can contribute to dull, flaky skin that lacks vibrancy. Getting 7-9 hours of quality sleep allows your skin to replenish moisture, repair damage, and maintain a healthy glow.

How Stress Impacts Skin Repair

Stress is another major factor that disrupts skin health. When you’re stressed, your body releases cortisol, which can overstimulate the sebaceous glands, leading to excess oil production and clogged pores. This is why many people experience breakouts during stressful periods. High cortisol levels also trigger inflammation, which can worsen conditions like acne, rosacea, eczema, and psoriasis. If your skin is already sensitive, stress can make it even more reactive, causing redness, irritation, and uneven texture.

Chronic stress weakens the skin’s natural barrier, making it less effective at protecting against environmental pollutants and bacteria. This can lead to increased sensitivity, slower wound healing, and more visible signs of aging. Additionally, prolonged stress depletes essential nutrients that your skin needs for repair, such as vitamin C and antioxidants, leading to faster collagen breakdown and more pronounced fine lines.

How to Help Your Skin Repair Itself

To keep your skin healthy, focus on improving your sleep quality and managing stress effectively. Start by creating a relaxing bedtime routine—limit screen time before bed, avoid caffeine late in the day, and practice calming activities like reading or meditation. Establishing a regular sleep schedule can help regulate your body’s natural rhythm, allowing your skin to repair itself properly overnight.

Managing stress is just as important. Incorporate stress-reducing practices like deep breathing, yoga, or journaling into your daily routine. Even taking short breaks throughout the day to stretch or go for a walk can help lower cortisol levels. Nourish your body with hydrating foods, antioxidants, and healthy fats, which support skin repair from the inside out. Foods rich in vitamin C, vitamin E, and omega-3 fatty acids can help combat stress-induced skin damage and promote a youthful, glowing complexion.

Remember, a body care routine for glowing skin isn’t just about external products—it’s about maintaining balance within your body and mind.

By prioritising sleep and reducing stress, you’re giving your skin the best chance to heal, regenerate, and stay healthy. When your mind and body are in balance, your skin will naturally reflect that radiance.

The Importance of Sun Protection—Not Just for Your Face

If you’re serious about skincare, you probably apply sunscreen to your face every morning. But what about the rest of your body? Most people forget that sun damage isn’t just a face problem—it affects every inch of exposed skin, from your hands to your legs and even your scalp.

Think about it: your arms, neck, and chest get just as much sun exposure (if not more) than your face, yet they often go unprotected. Over time, this leads to premature aging, uneven skin tone, dark spots, and even an increased risk of skin cancer. Let’s talk about why full-body sun protection is a must and how you can integrate it into your daily routine.

1. UV Damage Speeds Up Skin Aging

We all know that UV rays break down collagen, causing fine lines and wrinkles. While we often focus on our face, areas like the neck, chest, and hands show aging even faster because they have thinner skin and fewer oil glands. Ever noticed how some people’s faces look youthful, but their neck or hands give away their age? That’s sun damage at work! (4)

2. Hyperpigmentation Isn’t Just a Facial Issue

Dark spots, uneven skin tone, and sun-induced pigmentation don’t stop at the jawline. If you don’t apply sunscreen on your arms, shoulders, and legs, you might notice patchy discolouration over time. This is especially common if you have acne scars or old injuries—sun exposure can make those spots darker and harder to fade.

3. Risk of Skin Cancer Increases

The most serious reason to use sunscreen everywhere is that UV radiation is the leading cause of skin cancer. Areas like the back, shoulders, and legs often go unprotected, yet they’re common sites for melanoma. Even if you’re not prone to burning, cumulative sun exposure increases long-term risk. (5)

How to Protect Your Entire Body from the Sun

Sun protection goes beyond just applying sunscreen—it’s about shielding every inch of your skin from harmful UV rays. While your face often gets the most attention, your neck, chest, hands, and even scalp need just as much care. Here's how you can ensure full-body sun protection every day.

1. Use a Broad-Spectrum Sunscreen (and Reapply!)

A good sunscreen should protect against both UVA (which causes premature aging) and UVB (which causes sunburn) rays. Look for a broad-spectrum SPF 30 or higher and apply it generously to all exposed areas. But applying sunscreen once isn’t enough—reapply every two hours, especially if you’re sweating or swimming.

 Many people skip reapplying, which leaves their skin vulnerable. If you don’t like the sticky feel of sunscreen, opt for a lightweight, fast-absorbing formula that won’t leave a greasy residue or white cast.

2. Don’t Forget These Commonly Missed Areas

Some parts of your body are often overlooked when it comes to sun protection, leading to uneven skin tone, premature aging, and even sunburns in unexpected places. Your neck and chest are just as exposed as your face and are prone to wrinkles, so always apply sunscreen there. Ears and scalp are easily forgotten but can burn quickly, especially if you have short hair or a part in your hair—consider using spray sunscreen or wearing a hat.

Hands are another area that ages rapidly due to constant sun exposure and frequent washing, so make it a habit to apply sunscreen every time you step outside. And if you're wearing sandals, don’t forget your feet—sunburned feet can be incredibly painful and take longer to heal.

3. Wear Protective Clothing

While sunscreen is essential, clothing provides an extra physical barrier against UV damage. On extra sunny days, choose lightweight, long-sleeved shirts to cover your arms while keeping cool. Wide-brimmed hats are better than caps because they protect not just your face, but also your ears and neck, which are common areas for sun damage. UV-protective sunglasses help prevent sun-related eye damage and reduce the risk of fine lines forming around your eyes from constant squinting.

4. Stay in the Shade When Possible

The sun is strongest between 10 AM and 4 PM, making this the highest-risk time for UV exposure. If you’re outside during these hours, try to stay in the shade as much as possible. Sitting under an umbrella at the beach, walking under trees, or using an awning can significantly reduce direct sun exposure. However, keep in mind that shade doesn’t block 100% of UV rays, so sunscreen and protective clothing are still necessary.

By incorporating a body care routine for glowing skin and prioritising sun protection, you can ensure your skin stays healthy, youthful, and radiant.

Conclusion

Glowing skin isn’t just about what you put on—it’s about how you care for your body inside and out. A body care routine for glowing skin isn’t complicated; it’s all about consistency. Stay hydrated, eat skin-loving foods, get enough sleep, manage stress, and don’t skip the SPF. Pair that with nourishing skincare, and you’ll have skin that looks and feels amazing. Small daily habits add up, so take care of your skin, and it’ll thank you with a beautiful, healthy glow!

References

1. https://www.dermatologytimes.com/view/gut-health-and-its-impact-on-the-skin

2. https://www.healthline.com/health/gut-health

3. https://pubmed.ncbi.nlm.nih.gov/25266053/

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC3709783/

5. https://pubmed.ncbi.nlm.nih.gov/20883261/