Supporting teen skin during exam season
- May 13
- 5 min read
Following the recent online session with the Women Who Business Community when i talked all about how to support teenagers with their skin, i thought i would share some of the key topics here. Good luck to all the teenagers studying and taking exams at the moment (and the parents who are supporting them!).
In this blog we are going to explore how nutrition, hydration and gentle skincare can help teens through stressful times
Exam season can be an incredibly stressful time for teenagers. Between revision, disrupted routines, lack of sleep and the pressure to perform well, it’s no surprise that many parents begin to notice changes not only in their teen’s mood and energy levels, but also in their skin.
In the same way that stress impacts on adult skin, breakouts, dullness, dryness, sensitivity and eczema flare ups are all common during periods of stress with teenagers.
When i am working with my clients, the way that i describe it is that stress is the fuel that keeps the fire burning.
Even if teenagers don’t openly talk about how overwhelmed they feel, their skin can often reveal what’s happening internally.
The good news is that there are simple, supportive ways to help teens nourish both their bodies and their skin during this demanding time and as a Nutritional Therapist specialising in the skin, i see time and time again how nutrition plays a huge role in this.
The Connection Between Stress and Skin
When we’re under stress, the body produces more cortisol, often referred to as the “stress hormone'' and increased cortisol can:
Stimulate oil production, leading to breakouts
Increase inflammation in the body which contributes to all skin problems
Slow skin healing
Trigger sensitivity and irritation
Contribute to dryness and eczema or psoriasis flare ups
At the same time, stressful periods often lead to habits that can place even more pressure on the skin and body like skipping meals, reaching for sugary drinks and snacks, drinking less water and poor sleep.
Do any of these sound familiar?
What we see on the skin is often a reflection of what’s happening within the body.
To support stress levels, we need to focus on hydration, balancing blood sugar levels, encouraging good sleep routines and nutrient dense foods that nourish the body, so lets dive in to these.
Why hydration matters for both skin and brain function
Hydration is one of the simplest yet most overlooked ways to support teenagers during exam season.
Even mild dehydration can affect concentration, memory, energy levels and mood and when it comes to the skin, it causes dullness, congestion, increased sensitivity and dryness.
Simple ways to encourage hydration
Keep a reusable water bottle nearby while revising
Add cucumber, berries, lemon or mint to water for natural flavour
Offer herbal infusions such as peppermint, chamomile or lemon balm
Encourage regular sips throughout the day rather than large amounts all at once
Swap a black/breakfast tea for a green tea
Nutrient rich foods for calm, clear skin
During stressful times, the body has a higher demand for nutrients. Rather than aiming for a “perfect” diet, focus on consistent nourishment and balanced meals and snacks.
There are certain nutrients that are particularly helpful and these are Omega 3 fatty acids, zinc, B vitamins, and protein along with the antioxidants found in fruit, vegetables, dark chocolate and green tea.
Omega-3 fatty acids
Omega-3s help calm inflammation and support both brain function and skin health. They are found in oily fish, walnuts and flaxseeds.
Zinc
Zinc supports skin healing and regulates oil production.
Find it in pumpkin seeds, lentils, chickpeas, seafood and eggs
B Vitamins
B vitamins help support the nervous system and energy production during stressful periods as well as playing an important role in skin health
They are found in:
Whole grains
Leafy greens
Eggs
Beans
Protein
Protein helps stabilise blood sugar levels, reduces inflammation in the skin and supports concentration, mood and energy.
Good protein options include:
Eggs
Greek yogurt
Chicken
Beans and lentils
Nuts and seeds
The blood sugar rollercoaster
When teenagers (and adults) rely heavily on sugary snacks, refined carbohydrates and caffeine, it can lead to rapid spikes and crashes in blood sugar levels.
This can affect mood, focus, energy, motivation, skin inflammation and stress levels.
Instead of restricting foods, try encouraging more balance by pairing carbohydrates with protein or healthy fats.
For example, snacks they could have are:
Toast with nut butter or avocado
Fruit with greek yogurt
Oatcakes with hummus
Banana with walnuts
It’s not about removing every treat or creating food anxiety. It’s about adding nourishment and helping teenagers feel supported.
Topical skincare
Stress can make skin more reactive and sensitive, which is why a gentle approach to skincare is often best during exam season.
What to avoid
In recent years, a new sector of skincare has popped up, specifically aimed at teenage skin, promoted by influencers on social media.
Yes, there has always been a teenage skin section in the chemists or certain brands aimed at getting rid of acne for example, but what we are seeing now (and therefore what our teenagers are seeing) is on a whole other level.
My advice is to be weary of products and question what is in them and how long the ingredient list is for example because ultimately what we put on our skin, we absorb in to our body, not to mention that some of the ingredients in them will irritate skin and actually make it worse, not better.
When it comes to teenage skin, avoid harsh scrubs/exfoliators, over -cleansing, using large numbers of products (1 or 2 is fine) and anything that has alcohol in it.
Alcohol is often used in 'anti acne' products but it really dries the skin out and irritates it, which in turn leads to more acne, eczema and redness.
Focus on:
1. Gentle cleansing
Use a mild cleanser to remove the day without stripping the skin.
2. Nourish and protect
Apply a simple moisturiser or balm to support the skin barrier and reduce dryness or irritation.
3. Pause and breathe
Accessories like relaxing eye pillows and a calming balm to massage in to the feet can support a good wind down and sleep routine.
Supporting teenagers holistically
Teen skin during exam season isn’t just about hormones or skincare products. Stress, nutrition, hydration, sleep, and emotional wellbeing all play important roles.
As parents, one of the most supportive things we can do is create an environment that encourages nourishment rather than perfection.
Small, consistent habits can make a big difference.
When we support the body gently and consistently, the skin often follows.
If you would like some support with your skin or support for a family member, get in touch by booking a free skin clarity call via my website
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