This, and every holiday season, it’s a time of celebration and reflection, family and a frenzy of travel and gift giving. The stress that goes with it can wreak havoc on our skin. While we may not be able to control all the potentially stress-inducing elements around us, we can control how we react to them. Simple steps centered around being mindful around what we eat, making sure to stick to a solid skincare routine, and being sure to approach the season with a sense of gratitude, we can enjoy this time of year and look beautiful and radiant as well.

Stress & Your Skin

Of course, the holiday season can be a hectic time of year. From travel to family obligations, to end-of-year deadlines, stress levels often skyrocket. Unfortunately, one of the first places any stress can show its effects is in our complexion. One of the main issues around stress is that it triggers the release of cortisol, a hormone that can increase inflammation and oil production, leading to acne breakouts, rosacea, eczema flare-ups, and even psoriasis.

Fortunately, there are many techniques you can use to mitigate stress and feel your best. Being mindful and finding ways to remain present can go a long way to reducing anxiety. Sometimes something as simple as taking a deep breath or having a sip of water can make all the difference. Taking a few moments to breathe mindfully and regain your presence can bring about a sense of well-being that can help you dodge or flatten a cortisol spike. Physical activity, even moderate, like walking for 15-20 minutes, goes a long way to ensuring health and maintaining a fresh, positive perspective. You will feel the effects throughout your body and your skin will show it. Take a walk and revel in the scenery of the changing seasons. On a cold day, have a cup of tea and enjoy the warming sensation of the cup in your hands.  

And make sure to get plenty of sleep. 7-8 hours per night if you can. It is while sleeping that our body is at its most powerfully regenerative state. Lack of sleep can have devastating effects on our endocrine systems, disrupting our internal equilibrium, and making us feel not so hot. Think of sleep as one of your greatest allies. When you go to sleep, your body knows what to do. Simply getting those Zs will have a hugely positive impact on your overall health and your skin’s appearance.    

Read more about managing the effects of stress on your skin.

A Few Holiday Reminders 

• Stick to your normal routine and products.  It can be easy to let your routine slip when your calendar starts getting too full/while traveling, but think twice before reaching for the cheap/harsh hotel cleansers or the random products you find in your family’s guest bathroom. Gentle cleansing in the morning and evening is key. Face wipes are convenient in a pinch, but they don't replace your cleanser. 
• Hydrate, Hydrate, Hydrate.  Double up on hydrating moisturizer and sip (don’t gulp)  lots of water or tea throughout the day. Air travel, central heating, alcohol, and winter weather can dehydrate your skin fast. 
• Remember to keep taking your vitamins & supplements. Vitamins help our immune systems stay primed for the winter season. It’s during times of stress that our bodies need these most and consistency is so important when it comes to a supplement regimen. 
• Don’t forget SPF.  The greatest contributing factor to skin damage and premature aging is exposure to UV rays. Cooler weather might deceive us into believing that we can skip the sunscreen in the winter, but it is every bit as important to wear sunscreen in winter as in summer. Overcast skies can in fact refract the sun’s rays in such a way that our UV exposure is increased. And whenever there is snow on the ground, the UV rays are being reflected right back at us.  You don’t need to be outside for very long for UV rays to take their toll. Wear SPF 30+ every day. No exceptions.
• Consider a detoxifying mask.  Sometimes all the mindful eating and meditative breathing we can muster isn’t quite enough to prevent a breakout. Those of us who are breakout prone should consider using a natural detoxifying mask periodically throughout the season. This can be a powerful way to avoid breakouts that might otherwise have seemed inevitable.     

Read more about winter-proofing your skin.

The Recipe For Radiance

The holiday dinner table presents a delicious dilemma: how to indulge without sabotaging your skin. While creamy casseroles and sugary pies may tempt your taste buds, they can also trigger inflammation and breakouts. But you can enjoy a festive feast and maintain your glow by choosing skin-friendly options and practicing mindful moderation. Here’s an easy cheat-sheet on what to avoid and what to indulge in this Thanksgiving.

Avoid or Limit:

• Refined Sugars.  Refined sugars are not our friends. In the short term, they cause inflammation, which can result in breakouts and flare-ups. Long term, refined sugar consumption can lead to glycation, a process that damages collagen and elastin, leading to wrinkles and sagging skin.  
• Dairy.  Studies have shown that dairy, specifically from cow’s milk, is a causative factor in aggravating acne in many who are prone to it. Sheep’s and goat milk have different proteins and do not seem to have the same impact.
• Fried Foods.  Fried foods tend to be composed of high Glycemic Index (GI) carbs. These carbs cause a spike in the hormone insulin, which can result in inflammation and increased production of sebum, which can lead to breakouts. 
• Alcohol.  The holidays are a time for celebration, but alcohol in excess can have seriously negative effects on your skin. Alcohol causes acute inflammation, is incredibly dehydrating, and disruptive to sleep. We all know exactly what this looks and feels like. If you do choose to drink, do so in moderation. Avoid hard liquors and bloating beers. Both red and white wines may have some beneficial antioxidants, but do keep in mind that alcohol is a common trigger for rosacea and facial redness due to its tendency to dilate blood vessels. A good rule of thumb is to make sure to have a glass of water to match every alcoholic beverage you drink. This will have a huge impact on how you look and feel the next morning. 

Indulge:

• Sweet Potatoes.  Beta-carotene is a precursor to Vitamin A, which is essential for skin health.  Sweet potatoes are packed with beta-carotene, as well as Vitamin C, another vitamin that is crucial to skin health.
• Spinach.  A power-packed source of iron, folate, vitamin E, magnesium, vitamin A, fiber and plant protein, spinach is always the right choice.  As a bonus, starting a meal with spinach can help us avoid overeating.  
• Cranberries.  Cranberries are an excellent source of anti-inflammatory phytonutrients.  They are rich in vitamin C, a necessary vitamin in our skin’s collagen production.
• Green beans.  Yet another excellent source of Vitamins A and C.  Green beans also aid in gut health, further reducing a potential source of inflammation.
• Turkey.  Turkey is a great source of Zinc, which is essential to the process of collagen production. Turkey is also high in Niacin, a B vitamin that contributes directly to the improvement of our skin’s cellular function. Breast meat is leaner and lower in calories.  If you prefer dark meat, good news, those pieces contain nearly twice the levels of Zinc and B vitamins.
• Pumpkin.  Not just a symbol of fall, pumpkin is a nutrient rich powerhouse for the body.  Pumpkin is rich in beta-carotene and vitamin C, is loaded with antioxidants, and is a hydrating food. Pumpkin is also an excellent source of dietary fiber, which can help you maintain a healthy gut. A well-balance gut biome is often reflected in clearer, more radiant skin. Read more about the power of pumpkin.
• Water.  One of the simplest and most powerful things we can do to keep our skin healthy is to stay hydrated. Choosing water throughout the day and at dinner will keep you feeling fresh and your skin looking its best. Groundbreaking, I know.

The Bottom Line: 

Remember, the holidays are a time for gratitude and making memories with loved ones. As you enjoy the festivities, remember to listen to your body and prioritize your well-being. A little self-care can go a long way in keeping your skin healthy and radiant throughout the season.

Happy Holidays and Happy Skin!