The Plug’s Guide to Healthy Skin

Retinol, snail mucin, and gua sha are terms that are not unfamiliar to most of Gen Z. Growing up with YouTube and TikTok, this generation was exposed to skincare at a very young age. Influencers have built entire brands off of promoting routines that promise glowy, acne-free skin. Despite these skincare crazes, many teens and young adults do not know just how important their skin is to their overall health. Let’s take a deep dive into the do’s and don’ts when it comes to your body’s largest organ!

The 411 on Your Skin

While the liver (a.k.a. our first love) is the body’s biggest internal organ, the skin is the largest overall. It accounts for about 15% of an average person’s weight (1). Made up of water, proteins, fats, and minerals, the skin serves a multitude of purposes. The epidermis, or top layer of the skin, is responsible for protecting your body from germs and bacteria. The dermis, or middle layer, makes up the bulk of the skin. Some of its tasks include producing sweat and growing hair. The hypodermis, or bottom layer, is a fatty layer that cushions the muscles and bones (2). The list of responsibilities of the skin is endless, making it all the more important to take care of it. 

Looking Back on Skincare

When walking down the multiple skincare aisles in stores, you might assume skincare is a modern concept, but it’s actually not! Artifacts from Ancient Egypt show the use of castor, sesame, and moringa oils to fight aging. They also used a combination of olive oil and clay to wash their faces, while honey and milk were used to moisturize. As time went on, skincare became more prevalent. 

In the 1800s, Chapstick, Vaseline, and baby oil were invented — all of which are deemed as pivotal skincare ingredients today. In the 1900s, more products arrived on the scene. 1944 brought about arguably the most important step in a skincare routine — sunscreen (3)! Throughout the history of skincare, the goal has remained the same: to keep the skin healthy so it can keep the body healthy. 

How Diet Plays into Skin Health

Food is one of the biggest contributors to skin health. Studies have shown in particular that daily milk consumption may be linked to acne in some people (4). Milk contains the IGF-1 hormone, and high levels of this hormone are correlated to acne severity (4). Luckily, dairy-free milk beverages are sold everywhere nowadays! The closest alternative to dairy milk is oat milk, because of its thick, creamy texture that resembles whole milk. 

Research has also shown a link between foods with a high glycemic index and acne (4). Foods like this are quickly dissolved and absorbed into the body, which causes blood sugar levels to skyrocket (5). Essentially, any food with a large amount of added sugar most likely has a high glycemic index. Although avoiding these may lead to clearer skin, remember not to restrict yourself! Try to have them in moderation.

Also remember that there are so many delicious and healthy whole foods that are great for the skin! A recent study showed that avocados may be linked to skin elasticity and firmness (6). They are also a great source of vitamin E, which protects the skin from oxidative damage. Enjoy them on toast or in guacamole, and reap the benefits of vitamin E! You can also try out salmon and other fatty fish, which are packed with omega-3 fatty acids that help keep the skin moisturized and reduce inflammation (6,4). 

The list of foods that can benefit the skin is quite long, so there will definitely be something for you on there! Be sure to have a balanced diet to get a variety of benefits for not just your skin but your whole body too.

Get into a Routine

In addition to diet, forming healthy habits is pivotal to skin health. Finding a skincare routine that works best for your skin type is essential for seeing your desired results. Using products such as a great cleanser and moisturizer can do wonders for the skin, so make sure to stick to your routine!

SPF, or sunscreen, is perhaps the most important aspect of a skincare routine. Make sure to apply it every morning, even if you do not plan on being outside in direct sunlight, and to reapply throughout the day. Sun damage is no joke and can lead to premature aging, sunburn, and even skin cancer (7).

End the day by getting a solid night’s sleep! This is important for many aspects of the body, including the skin. Throughout the deep sleep stages, blood flow to the skin increases. This helps to repair damage from external factors, including the sun. Getting good sleep also reduces stress, which in turn reduces the chances of skin breakouts (8). A healthy, well-rounded routine will allow the body to flourish!

Add Your Fave Supplement

Supplements are a great way to give the body the nutrients it needs to maintain healthy skin! Our Plug Pills utilize a combination of 15 ingredients to support liver health, gut health, skin health, and much more. Superstars like purslane and Pueraria lobata aid in hydration, while the amazing morus alba has anti-aging properties. Taking The Plug Pills daily may be the key to getting your skin as healthy and clear as possible!

Realize that taking care of the skin does not have to be expensive. Before buying an entire new routine, try healing the skin from the inside out! The Plug Pills, alongside healthy habits and foods, are the trifecta to supporting skin health. This holistic approach to skincare will help you achieve long-lasting results and foster radiant skin — you deserve it, PlugFAM!

Bibliography

1. Richardson M. Understanding the structure and function of the skin [Internet]. Nursing Times. 2003 Aug;99(31):46-48. Available from: https://pubmed.ncbi.nlm.nih.gov/13677123/

2. Skin [Internet]. Cleveland Clinic. Available from: https://my.clevelandclinic.org/health/body/10978-skin

3. A Brief History of Skincare Through the Ages [Internet]. INB Medical. 2019 Jan 14. Available from: https://www.inbmedical.com/the-evolving-role-of-skincare

4. Zamobon V. What to eat and avoid for clear skin [Internet]. Medical News Today. 2021 Mar 17. Available from: https://www.medicalnewstoday.com/articles/foods-to-avoid-for-clear-skin 

5. Carbohydrates and the glycaemic index [Internet]. Better Health Channel | Victoria State Government. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/carbohydrates-and-the-glycaemic-index

6. Jones T. The 11 Best Foods for Healthy Skin [Internet]. Healthline. Updated 2024 Oct 14. Available from: www.healthline.com/nutrition/12-foods-for-healthy-skin#1.-Fatty-fish

7. Skin Cancer Facts & Statistics [Internet]. The Skin Cancer Foundation. Updated 2025 July. Available from: https://www.skincancer.org/skin-cancer-information/skin-cancer-facts/ 

8. Slideshow: The Benefits of Beauty Sleep [Internet]. WebMD. 2024. Available from: www.webmd.com/beauty/ss/slideshow-beauty-sleep