Our mid-20s can be an exhilarating time filled with growth, discovery, and, inevitably, a bit of trial and error - especially when it comes to our health and wellness routines. It's a pivotal era where the choices we make begin to imprint more visibly on our well-being and appearance. Looking back, there are pivotal habits we all wished we'd embraced earlier, especially concerning skincare, lifestyle, and nutrition. Today’s blog is dedicated to empowering you with the knowledge and strategies that can nurture your skin, balance your lifestyle, optimise your nutrition, and enhance your mental wellness in your mid 20’s - the things that we wished we did at the time! These insights are aimed at guiding you to not just navigate but thrive in your mid-20s, setting a foundation for lasting health and vitality. Reflecting on our journey, many of us wish we had been more proactive in our skincare routines, mindful of our nutritional choices, attuned to the importance of a balanced lifestyle, and aware of the profound impact of our mental health on our overall well-being. This blog draws on those reflections, offering a comprehensive guide designed to transform not just how you look but how you feel.

EQUI's Beauty and Wellness Formulas emerge as the perfect allies in this transformative journey. Meticulously crafted to support the ten systems in the body including hormonal balance, skin health, and overall wellness, these Formulas represent the pinnacle of personalised nutrition, tailored to meet the unique needs of those in their mid-20s and beyond. Understanding that radiant skin and robust health stem from a holistic approach to lifestyle and nutrition, EQUI has harnessed the power of pure, proven nutrients to create supplements that elevate your daily wellness regimen. Our skin reflects our internal health, and achieving that coveted glow begins with nurturing the body from the inside out. Beauty Formula is rich in vitamins, minerals, and antioxidants that support skin elasticity, hydration, and resilience against environmental stressors. It's not just about correcting issues but preventing them, providing your skin with the nutrients it needs to thrive. Meanwhile, Wellness Formula offers a broad spectrum of nutrients that support energy levels, immune function, and hormonal balance. Recognising the intricate link between how you feel and how you look, this Formula is designed to fortify your foundation of health, ensuring that you're not just surviving your mid-20s but flourishing. Both Formulas offer a synergistic approach to wellness, aligning your nutritional intake with your body's needs to support optimal health and skin that radiates vitality.

Today’s blog will guide you through the essential habits that can significantly impact your quality of life and appearance. From skincare routines that protect and nourish, to nutritional strategies that fuel and heal, lifestyle choices that balance and enhance, and mindfulness practices that ground us - each topic is curated to empower you to take control of your wellness journey. Join us as we dive into these transformative habits, underpinned by the support of our specialised Formulas, and discover how to elevate your life in your mid-20s. It's time to level up your approach to health and beauty, embracing a future where you not only look your best but feel it too.

Nutrition - The Foundation of Your Glow & Wellness

To achieve vibrant health and radiant beauty, the saying "you are what you eat" holds truth. The relationship between nutrition and our appearance is undeniable, emphasising that our dietary choices impact not just our internal health but also how we externally present to the world. EQUI's Beauty Formula and Beauty Oil Edition epitomises the philosophy of nourishing the body from the inside out, embracing the powerful impact of a balanced diet enriched with antioxidants, healthy fats, and essential vitamins on skin health.

First up, a balanced diet, abundant in antioxidants, plays a critical role in combating oxidative stress - a key factor in skin aging and inflammation. Foods rich in antioxidants, such as berries, nuts, and leafy greens, help neutralise free radicals, protecting the skin from damage and supporting its natural repair mechanisms. If many of us had our time again we’d ditch the low-fat diet of our 20’s and embrace healthy fats, particularly omega-3 fatty acids. These good fats are found in fatty fish and flaxseeds and are vital for maintaining the skin's lipid barrier, enhancing its hydration and resilience against irritants (1). We’d also probably all wish we drank less alcohol in our 20’s too since staying hydrated is crucial for skin health. Water supports cellular health, aids in detoxification, and helps maintain skin's elasticity and suppleness. However, alcohol and high sugar diets can not only cause dehydration but trigger inflammation and exacerbate skin conditions such as acne, emphasising the importance of moderation.

EQUI’s Beauty Formula is crafted to support skin and gut health, hormonal balance, and energy levels, featuring a unique blend of nutrients that address skin health holistically. At the core of this Formula is proprietary blend GlowCutis®, a collagen-stimulating, antioxidant powerhouse containing hyaluronic acid, type 1 marine collagen peptides, zinc, vitamin C, pine bark extract, resveratrol, and silica. This combination not only nourishes skin, hair, and nails but also supports every stage of the skin cell cycle, promoting strength and counteracting premature skin aging. And it doesn’t stop there – Beauty Formula contains biotin, selenium, niacin, and zinc which all play pivotal roles in maintaining epidermal cell health, essential for the upkeep of normal skin. Biotin supports cell growth and the production of fatty acids, contributing to skin's smoothness and hydration. Selenium and zinc, with their antioxidant properties, help protect skin from environmental stressors, while niacin (vitamin B3) improves skin's barrier function and texture. Plus, the inclusion of vegan Probiotics underscores the significance of digestive health in achieving optimal skin appearance. These probiotics aid in reducing water retention and bloating during the menstrual cycle, reflecting the intrinsic connection between gut health and skin clarity.

Beauty Formula is a blend of 48 of the most effective nutritional compounds that target problem skin & brighten all complexions, whilst nourishing, energising & balancing the whole body. It promotes clear & bright complexion, supports hormones, gut & overall wellbeing, and hair & nail health. Purchase Beauty Formula here.

Skincare – SPF, Antioxidants, Hydration & Gentle Exfoliation.

Whilst supporting skin from the inside out is our jam here at EQUI, we also advocate developing a skincare routine that transcends surface-level concerns. A truly effective regimen not only addresses present issues but also anticipates future needs, incorporating preventive measures to safeguard skin against premature aging and environmental damage. The cornerstone of such a forward-thinking approach includes SPF protection, antioxidants, and adequate hydration, alongside a mindful avoidance of harsh exfoliants.

The importance of SPF as a daily shield cannot be overstated and it is something many of wished we were more rigid with in our youth! Ultraviolet (UV) radiation is a significant contributor to skin aging, known as photoaging, characterised by wrinkles, hyperpigmentation, and loss of elasticity. Regular use of SPF protects the skin from these harmful rays, preserving its youthful appearance and health. Research underscores the efficacy of sunscreen in preventing photoaging, highlighting its essential role in any skincare routine (2). Secondly, antioxidants play a pivotal role in skin health by neutralising free radicals - unstable molecules that can cause oxidative stress and cellular damage, leading to premature aging. Incorporating antioxidants such as vitamins C and E, resveratrol, and green tea extract into your skincare routine can significantly enhance the skin’s resilience. Studies emphasise the protective role of topical antioxidants in preventing damage from environmental aggressors, underscoring their importance in maintaining long-term skin vitality (3).

Of course, hydration is fundamental to skincare, influencing its texture, elasticity, and barrier function. Adequate moisture levels help to plump the skin, reducing the appearance of fine lines and wrinkles, while also supporting the skin's natural protective barrier. Skin hydration helps to maintain its function and appearance, advocating for the regular use of moisturisers to improve skin quality and prevent age-related changes. Finally, while exfoliation can contribute to skin renewal, overuse of harsh exfoliants, particularly physical exfoliants can strip the skin of its natural oils, disrupt its barrier function, and exacerbate sensitivity and irritation. Opting for gentle chemical exfoliants like AHA’s and BHAs and limiting their use to 1-2 times per week is vital for preserving skin integrity and health in your mid-20’s.

A holistic skincare routine that prioritises long-term health over temporary fixes is essential for maintaining skin vitality and preventing premature aging. By embracing SPF, antioxidants, hydration, and gentle exfoliation, we can create a protective and nurturing environment for our skin, ensuring its beauty and health for years to come.

Lifestyle - The Pillars of Wellness

Lifestyle choices serve as the pillars upon which our overall wellness is built. These choices, encompassing exercise, sleep quality, stress management, and our approach to consumption habits, form an intricate network that impacts our skin health, hormonal EQUIlibrium, and mental well-being. Achieving a balanced lifestyle is not about extreme measures but about finding harmony in our daily practices, ensuring that we support our body's needs without inadvertently causing harm. Firstly, exercise is universally acknowledged for its myriad health benefits, including improved cardiovascular health, stress reduction, and enhanced mood. Regular physical activity can also positively affect skin health by promoting blood circulation, which aids in nutrient delivery and toxin removal. However, the saying "too much of a good thing" applies here. Over-exercising in our mid-20’s (or at any time for that matter) can lead to hormonal imbalances, particularly in women, where it may disrupt menstrual cycles and elevate cortisol levels, potentially leading to stress-related skin conditions such as acne or eczema (4). Meanwhile, quality sleep is essential for the body's repair and rejuvenation processes and know that women need more of it than men! Sleep deprivation can lead to increased stress hormones, weakened immune function, and impaired skin health, manifesting as dull skin, frequent colds and delayed wound healing (5). Ensuring adequate and restful sleep is paramount for hormonal balance and mental health, providing the body with the necessary downtime to recover and regenerate.

Effective stress management is crucial for maintaining hormonal balance and overall well-being. Chronic stress can exacerbate skin conditions, disrupt hormonal harmony, and impact mental health. Practices such as yoga, meditation, and spending time in nature are invaluable for stress reduction. Similarly, moderation in habits like alcohol consumption is essential. While socialising and enjoying life are important aspects of a balanced lifestyle, excessive indulgence can have detrimental effects on health. Balance any socialising by incorporating alcohol-free weekends and engaging in calming activities can help maintain this balance, supporting both physical and mental health. Balancing these lifestyle elements is key to establishing a foundational regime that supports long-term wellness. It's about embracing healthy practices whilst also allowing for flexibility and enjoyment in life. If you got away with "burning the candle at both ends" at university, you may start to recognise in your mid-20’s that finding EQUIlibrium in your daily choices becomes imperative for sustained health and vitality!

Finally, in the search for optimal wellness, personalised nutrition is key. Wellness Formula stands at the forefront of this approach, offering a meticulously crafted blend of 46 nutrients designed to cater to the unique needs of both men and women. This comprehensive supplement is engineered to support and enhance overall wellness, addressing the multifaceted demands of modern life. Siberian Ginseng helps prevent burnout - renowned for its adaptogenic properties, aiding the body in coping with stress. It acts by enhancing the body’s resilience to physical and mental stressors, promoting energy and vitality. It also contains a B-vitamin blend to combat fatigue, including B2, B3, B5, B6, B12, and folate, which play a crucial role in energy metabolism. These vitamins are essential for converting food into energy, reducing tiredness and fatigue. Studies highlight the significant impact of B vitamins on energy levels, mood, and cognitive function, emphasising their importance in maintaining optimal physiological and psychological states (6). Meanwhile, milk thistle supports liver health and detoxification, Milk thistle is celebrated for its liver-protective qualities, promoting cell regeneration, and protecting against oxidative stress (7). Vitamins C and D, alongside zinc, form a potent trio in supporting the immune system and safeguarding cells from oxidative stress. Vitamin C is a powerful antioxidant, vitamin D plays a critical role in immune function, and zinc is essential for various enzymatic reactions within the immune response (8,9).

Personalised nutrition, exemplified by Wellness Formula, addresses the unique nutritional requirements and challenges faced by individuals in today’s fast-paced world. By incorporating scientifically proven nutrients like Siberian Ginseng, a comprehensive B-vitamin blend, milk thistle, and essential vitamins and minerals, Wellness Formula offers a tailored approach to wellness, ensuring that everyone receives the support needed to thrive. Purchase here.

Mindfulness and Mental Health

The intricate connection between mental health and physical health is a cornerstone of holistic wellness. Recognising this relationship is particularly crucial in our mid-20s, a period often marked by significant life transitions and challenges. Understanding how the body’s systems are interlinked allows for informed choices that support both mental and physical well-being, fostering a balanced and fulfilling life. The interdependence of mental and physical health is rooted in the body’s physiological responses to psychological states. Stress, for example, is not merely an emotional experience; it triggers a cascade of physical reactions that can affect various bodily systems. The release of stress hormones, such as cortisol, can disrupt digestive function, impair immune response, and exacerbate skin conditions. This underscores the importance of managing stress to maintain not only mental well-being but also physical health. What’s more, the gut is often referred to as the "second brain" due to its significant role in emotional and physiological health. Stress can alter gut microbiota, leading to digestive issues and influencing mood disorders due to the gut-brain axis. Similarly, skin health is closely tied to emotional states, with stress exacerbating conditions like acne, eczema, and psoriasis.

Mindfulness practices, such as meditation and deep breathing exercises, have been shown to reduce stress, enhance emotional regulation, and improve physical health outcomes. These practices foster a heightened awareness of the present moment, allowing for a more profound connection with ourselves and a reduction in stress-induced physical symptoms. In more recent years, such practices have become increasingly popular and if we had our time again, we’d have benefited from this approach in our mid-20’s.

Positive social connections also play a vital role in mental and physical health. Engaging with a community and fostering meaningful relationships can buffer against stress and contribute to a sense of belonging and happiness. Moreover, seeking joy in daily activities, whether through hobbies, nature walks, or creative pursuits, can significantly impact mental well-being and, by extension, physical health. Whilst you can still feel like you’re finding your feet in your mid-20’s, it’s important to try new things to seek what brings you joy and find your tribe. Adopting mindfulness practices, nurturing positive social connections, and finding joy in everyday life are pivotal strategies for improving mental and physical health. Additionally, regular physical activity, balanced nutrition, and adequate sleep are essential components of a holistic approach to wellness. By prioritising these areas, those in their mid-20s can build a foundation for lasting health and vitality.

Disclaimer: All of the information on this website is provided for general information only, it should not be treated as a substitute for the medical advice of your own doctor or any other health care professional providing personalised nutrition or lifestyle advice. If you have any concerns about your general health, you should contact your local health care provider. No one diet or supplement regime works for everyone and you should always seek help from a GP and registered health expert before making changes to your diet, or before introducing any supplements. This is especially important when pregnant.

References

1. McCusker, M.M., & Grant-Kels, J.M. (2010). 'Healing fats of the skin: the structural and immunologic roles of the omega-6 and omega-3 fatty acids.' Clinics in Dermatology, 28(4), pp. 440-451.
2. Hughes, M.C.B., Williams, G.M., Baker, P., & Green, A.C. (2013). 'Sunscreen and Prevention of Skin Aging: A Randomized Trial.' Annals of Internal Medicine, 158(11), pp. 781-790.
3. Pecorelli A, McDaniel DH, Wortzman M, Nelson DB. (2021). Protective effects of a comprehensive topical antioxidant against ozone-induced damage in a reconstructed human skin model. Arch Dermatol Res. 313 (3), pp. 139-146.
4. Hackney, A.C. (2006). 'Exercise as a stressor to the human neuroendocrine system.' Medicine and Science in Sports and Exercise, 38(2), pp. 586-597.
5. Oyetakin-White, P., Suggs, A., Koo, B., Matsui, M.S., Yarosh, D., Cooper, K.D., & Baron, E.D. (2015). 'Does poor sleep quality affect skin ageing?' Clinical and Experimental Dermatology, 40(1), pp. 17-22.
6. Kennedy, D.O. (2016). 'B Vitamins and the Brain: Mechanisms, Dose and Efficacy—A Review.' Nutrients, 8(2), 68.
7. Abenavoli, L., Capasso, R., Milic, N., & Capasso, F. (2010). 'Milk thistle in liver diseases: past, present, future.' Phytotherapy Research, 24(10), pp. 1423-1432.
8. Carr, A.C., & Maggini, S. (2017). 'Vitamin C and Immune Function.' Nutrients, 9(11), p. 1211.
9. Aranow, C. (2011). 'Vitamin D and the Immune System.' Journal of Investigative Medicine, 59(6), pp. 881-886.