How your beauty routine can help transform your mental wellbeing
But chiselling out time to wash off the day and feed your skin with some much-needed nutrients is essential for kicking off your evening routine right.
So, skincare and traditional Chinese medicine experts reveal how you can turn your bog-standard beauty routine into a daily self-care ritual…
Why it's important to make skincare not feel like a chore
While transforming your beauty routine into a self-care ritual may sound overindulgent, not rushing through your skincare is integral for the health and overall look of your skin.
'In recent years, the world of skincare has witnessed a rise in natural and holistic remedies, with Traditional Chinese Medicine (TCM) leading the way,' explains Charlotte Yau, founder of Muihood.
'In TCM, the focus is not just on treating the surface of the skin, but on addressing the root causes of issues, which are often linked to internal imbalances such as poor digestion, stress, or hormonal changes,' she explains.
'The skin is viewed as a reflection of inner health, which is why Chinese medicine skincare takes a holistic approach to achieving healthy, dewy skin.
'As such, it is important to create a ritual out of your self-care routine and use these few moments in the day as an opportunity to centre yourself and release stagnant energy (Qi) in the body.'
Yau recommends starting to focus more on your breathing before commencing with any products. 'Start by being fully present,' she says, 'then use gentle, intentional movements when applying skincare, visualising the movement of Qi and lymphatic flow.
'You could also incorporate TCM-inspired rituals like gua sha or facial acupressure to create a sense of relaxation and connection with your body.
The impact of scents and textures on mental wellbeing
Fragrance and texture aren't just aesthetic choices; they directly impact mood and mental wellbeing.
'Aromatherapy has long been an essential part of emotional wellness,' says Spa Ceylon 's skincare and beauty director, Shenuka Fernando.
'Calming wonder herbs like lavender, ylang-ylang and sandalwood help soothe the mind, while uplifting citrus notes energise the senses.'
Certain smells can help stimulate circulation, such as invigorating scents like citrus and ginger.
Meanwhile, textures also play a vital role, as rich, silky balms provide a grounding sensation, whereas light, gel-like formulas refresh and stimulate the senses (meaning these are best reserved for the mornings).
Aromatherapy Associates Intensive Rich Cream 50ml, £57
D R Harris Naturals Ginger and Lemon Moisture Cream 50ml, £21
How skincare can improve your sleep
If sleep is the ultimate luxury, then skincare can be a crucial part of the wind-down process.
'Using skincare infused with calming essential oils and ingredients, such as jasmine and lotus, signals the brain that it's time to unwind,' says Fernando. Using hydrating facial serums can help relax facial tension before bed.
Alternatively, if you don't want to add another product to your routine, warm compresses infused with herbal teas can also release tension.
'This helps relax facial muscles and prepare the skin for hydration,' Yau explains. 'Acupressure on Yintang (between the brows) and Anmian (behind the ear) can also promote deep rest.'
Spa Ceylon Sal & Saffron – Intense Hydrating Night Treatment Facial Serum 50ml, £31.53 (was £48.50)
Techniques to help relieve stress
It's no secret that ancient beauty practices are key to holistic wellness, and Fernando is a firm believer in Ayurvedic techniques like Abhyanga (self-massage).
'Using warm, herbal-infused oils like virgin coconut helps release tension, improve circulation, and restore energy flow,' she says.
A more commonly known technique is using a gua sha – a TCM tool that has become increasingly popular for good reason.
'By gently gliding the stone across the skin, gua sha relieves muscle tension, enhances blood flow, and promotes a lifted, toned appearance,' says Yau. More than just skincare, it serves as a stress-relief tool, stimulating key acupressure points that help rebalance the body and reduce stress.
Cold therapy is another calming beauty technique you can incorporate.
'Using cooling tools like cryo sticks or chilled jade rollers can reduce inflammation and soothe the skin while also having a calming effect on the nervous system,' explains Ultrasun 's Abi Cleeve, founder of SkinSense. 'It's an instant way to de-puff and refresh both skin and mind.'
By Beauty Bay Jade Duo, £16.50 (was £22)
Mauli Rituals Kansa Acupressure Tool & Serum Set, £30
Simplify your skincare
A complicated skincare routine can feel overwhelming and diminish its self-care potential. 'By curating a minimalist routine with high-quality, multi-functional products, you create a moment of ease rather than obligation,' says Fernando.
'A good skincare routine doesn't need to take more than five to seven minutes,' says medical director of Cosmedics Skin Clinics, Dr Ross Perry. 'A gentle cleanser, moisturiser, and SPF during the day, along with a retinol or vitamin C serum at night, are enough.'
Simplifying your routine also allows for more presence, making the routine feel restorative rather than rushed.
But simplicity doesn't mean sacrificing efficacy. 'Choosing products with smart, multi-benefit ingredients – like peptides for hydration and firming, or botanical extracts for soothing – ensures you get maximum results with minimal effort, making your routine both effective and enjoyable,' says nurse and founder of Essence Wellness, Gemma Hornsby-Lofthouse.
Emma Hardie Moringa Cleansing Balm with Dual Action Cleansing Cloth, £28
Skinsense Ceramide24 Retinal Silk Night Serum, £46
How to turn at-home skincare into a luxury experience
Luxury isn't about price tags and heading to a spa for a one-off treatment.
'Small indulgences can elevate a simple routine into a spa-like escape,' says Fernando. Warm towels, self-massage techniques or using a facial roller with an aromatic serum can create a sense of opulence.
While a spa facialist may feel like the height of luxury skincare, you can emulate their techniques at home to elevate your own routine.
'Face yoga is a powerful ritual that tones facial muscles, smooths wrinkles, and awakens your inner glow,' says Ayurvedic practitioner and co-founder of Magical Medicine, Maria Goutine. 'It boosts blood circulation, delivering fresh oxygen and nutrients to nourish your skin and calm the mind.'
While carving out time to elevate your skincare routine may sound over-the-top, embracing mindful skincare isn't about indulgence but improving your overall wellbeing.
And employing elements like lymphatic drainage and breathing techniques can help relieve stress and reconnect with your body's natural rhythm.
After all, good skin comes from within.
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Scottish Sun
a day ago
- Scottish Sun
From gangrene to deadly liver damage – the 92 conditions linked to going to bed after a specific time
Click to share on X/Twitter (Opens in new window) Click to share on Facebook (Opens in new window) GOING to sleep past a specific time could up the risk of 92 conditions, scientists have suggested. This includes gangrene, liver damage, Parkinson's disease and type 2 diabetes, according to Chinese researchers. Sign up for Scottish Sun newsletter Sign up 1 Going to sleep after 12:30 could up your risk of certain conditions, scientists say Credit: Getty It's no secret that persistent poor sleep can impact your health, with studies showing it may increase the likelihood of developing dementia, heart disease, diabetes, obesity and even cancer. But much of this research focuses on sleep duration – how many hours of kip participants get a night – rather than factors like bedtime and how well people sleep through the night. Now, scientists from Peking University and Army Medical University say going to sleep past 12:30am may increase the risk of ill health. "Evidence suggests that sleep traits might be associated with a number of diseases affecting diverse systems, such as cardiovascular diseases, metabolic disorders, and mental diseases," researchers wrote in Health Data Science. "However, in most publications to date, sleep has been measured by subjective recall of the participants, which has been found to bear systematic error in some aspects and may lead to misunderstanding of sleep's health impact. "Furthermore, the available literature has mainly focused on certain sleep traits, namely, sleep duration, while other traits such as sleep timing and sleep rhythm have less often been analysed." They said sleep regularity - such as going to bed at a consistent time and having stable circadian rhythms - is a little known but critical factor in disease risk. Researchers used data from 88,461 adults who took part in the UK Biobank study. Participants wore small sensors called accelerometers, which collected data on their bedtime, how long they slept a night and whether they woke up, for an average of about seven years. Scientists paired this information with data from NHS records, cancer registries and the National Death Index. I spent three days at a sleep retreat - these are the top 7 things I learnt They found that sleep habits picked up through the accelerometers played a significant role in the risk of developing certain diseases. Researchers studied 172 diseases. Researchers found that poor sleep habits can double the risk of certain diseases. For example, participants with the most irregular sleep patterns had more than double the risk of gangrene compared to those with consistent sleep routines Meanwhile, people who went to sleep after 12:30am had over double the risk of liver problems such as fibrosis and cirrhosis, compared to those who went to bed between 11:00 and 11:30 pm. For 92 diseases, at least 20 per cent of the risk was due to sleep traits and for 44 diseases, more than 30 per cent of the risk was linked to sleep factors. Examples included: Parkinson's disease, where the risk was linked to how consistent sleep was each day. Heart disease, where the risk was tied to balance between activity and rest. Type 2 diabetes, where the risk was linked to regular sleep timing. Obesity, where the risk was tied to balance between activity and rest. Overactive thyroid, where bedtime played a role. Urinary incontinence, where risk was linked to sleep quality. How bad sleep affects weight Previously in The Sun, experts explained how sleep is closely linked with weight. Disrupts hunger hormones Ghrelin is a hormone released after the brain signals the stomach is empty, while leptin is released from fat cells to suppress hunger - and tell the brain it's full. Studies have shown that when you don't get enough shut-eye, the body makes more ghrelin and less leptin - leaving you more hungry. One study of 12 men led by University of Chicago showed two days of sleep deprivation drove leptin levels in the blood down by 18 per cent, while increasing ghrelin by 28 per cent. The men reported a 24 per cent increase in their hunger and appetite compared to when they were given two restful nights. More time to eat The less you are asleep, the more you are awake. This gives more of an opportunity to eat. In the modern day world, people are awake for up to 17 hours at a time - 7am till 12pm. It leaves a huge window for being awake and eating. If you're struggling with both your weight and sleep, try finishing your meals three to four hours before bed time. That might mean limiting your eating window from 9am until 6pm. Reach for takeaways If you have a weird sleeping pattern, chances are your eating schedule is also off-whack. Struggling to sleep can see us turn to convenience - takeaways, ready meals, oven foods and more, whi;e being energised gives us more motivation to cook healthily. Eat more calories than normal Studies suggest that the less sleep you get, the more calorie-dense food you choose to eat. One study in Chicago found that men ate more food at a buffet after four consecutive night's of rough sleep compared with when they were rested. They consumed around 340 calories more, mostly because they ate more snacks and carbohydrate-rich food. Researchers from King's College London also found that adults consumed an additional 385 calories – the equivalent of one and a half Mars Bars – on days after they were deprived of kip by combining the results of 11 previous studies. More desire for food Foods, especially those high in calories, are more appetising when we are sleep deprived because we subconsciously know they will boost our energy. A German study showed the lengths sleepy people would go to for calorific snacks using 32 healthy men. After a normal dinner and either a restful or restless night's sleep, the men were given three Euros to spend on snacks and told to bid the maximum amount they were willing to spend on each item. When sleep deprived. participants were willing to pay extra for the junk food items - which they were allowed to eat afterwards - suggesting a stronger desire. Fat storage more likely Scientists have warned that not getting enough sleep changes how the body deals with food, which could then lead to weight gain. One study showed that men who ate a large bowl of chilli mac and cheese after four nights of bad sleep reacted differently to the food than those who were well-rested. Researchers at Pennsylvania State University said blood tests showed lipids (fats) from foods were cleared faster, suggesting they were being stored almost instantly. The process did not spring back to its normal rate even after the men were given a long night's sleep. The study also challenged previous claims that sleeping over nine hours each night is harmful. Previous research has suggested "long sleepers" could be at higher risk of stroke and heart disease. Researchers said "misclassification" may be to blame, as 21 per cent of 'long sleepers' actually slept less than six hours, suggesting that time spent in bed is often confused with actual sleep time. Prof Shengfeng Wang, senior author of the study, said: 'Our findings underscore the overlooked importance of sleep regularity. 'It's time we broaden our definition of good sleep beyond just duration.' The study team suggested that inflammation could be upping the risk of disease in people who sleep poorly, as disrupted sleep might trigger immune responses that contribute to illness. Researchers concluded: "Our results may suggest that the various dimensions of sleep traits deserve more attention in future studies and that pursuing comprehensive control of sleep traits may have greater benefit for health over merely ensuring adequate sleep duration." Fortunately, there are easy things we can do to correct some – if not all – our poor sleep habits, they suggested. "For example, the disruption of sleep rhythm can be substantially improved if the unhealthy habit of social media use before sleep (so-called Twitter jetlag) can be corrected," they said. Next, the team will look into whether sleep improvements can reduce the risk of disease over time.
Scotsman
2 days ago
- Scotsman
Nurse Sandie Peggie names 13 colleagues she says agreed with her in trans changing room dispute
Nurse tells tribunal told NHS Fife workplace was 'very toxic' and admits using racial slurs Sign up to our daily newsletter – Regular news stories and round-ups from around Scotland direct to your inbox Sign up Thank you for signing up! Did you know with a Digital Subscription to The Scotsman, you can get unlimited access to the website including our premium content, as well as benefiting from fewer ads, loyalty rewards and much more. Learn More Sorry, there seem to be some issues. Please try again later. Submitting... Sandie Peggie has named 13 colleagues who she alleged disagreed with a decision by NHS Fife to allow a transgender doctor to share a women's changing room. Ms Peggie also told an employment tribunal her workplace was 'very toxic'. Advertisement Hide Ad Advertisement Hide Ad The nurse was suspended after she complained about having to share a changing room with trans medic Dr Beth Upton at Victoria Hospital in Kirkcaldy, Fife, on Christmas Eve 2023. Nurse Sandie Peggie | The Scotsman She was placed on special leave after Dr Upton made an allegation of bullying and harassment, and cited concerns about 'patient care'. Ms Peggie has lodged a claim against NHS Fife and Dr Upton, citing the Equality Act 2010, including sexual harassment; harassment related to a protected belief; indirect discrimination; and victimisation. On Tuesday, Ms Peggie was recalled to be questioned about evidence from other witnesses, and she said it made her 'very sad' to name colleagues who had allegedly shared her concerns about single-sex changing rooms. Advertisement Hide Ad Advertisement Hide Ad Ms Peggie said: 'I didn't want anybody else to be put in the same predicament.' During re-examination by her barrister Naomi Cunningham, Ms Peggie named a total of 13 NHS Fife workers including receptionists and a consultant – some of whom she had named previously. She also branded her workplace 'very toxic', the tribunal heard. She admitted she had used racial slurs but said she was 'brought up like that', and said it was not a 'politically correct way'. Advertisement Hide Ad Advertisement Hide Ad She claimed it did not cause offence within the community where she lived, including neighbours from Chinese and Pakistani backgrounds. Ms Peggie said the reaction from colleagues when she had been suspended was 'one of shock, they couldn't believe what had happened to me', and she alleged Dr Upton had complained in a previous placement 'because of an elderly patient in their 90s who had called him 'son'', the tribunal heard. She said when she asked for a photograph of Dr Upton using the phrase 'that weirdo', it was a picture from a night out 'where he looked like a man in a dress'. Ms Peggie defended her own comments on topics such as flooding in Pakistan, and a comment about putting bacon through the letterbox of a mosque, as 'dark humour'. Advertisement Hide Ad Advertisement Hide Ad She was questioned by Jane Russell KC, representing Dr Upton and NHS Fife, on comments provided by two witnesses as well as comments from a Benidorm group chat of colleagues who went on holiday together. The nurse said: 'It was never my intention to offend people outside my group of what I thought was very close friends.' Ms Peggie said she did not make a comment about putting bacon through the letterbox of a mosque, and attributed it to a paramedic, however she said: 'I wouldn't offend any Muslim people by speaking like that in front of them, it's a comment that's been made to one person only or between us.' She said she had 'a fear of it being built' because she was 'frightened of Shariah law', and had an objection to 'illegal immigrants', the tribunal heard. Advertisement Hide Ad Advertisement Hide Ad It was put to her that two witnesses who attended her birthday lunch recalled her using 'derogatory' terminology to talk about Dr Upton. Ms Peggie said: 'The only thing I was discussing at the lunch was how I felt on the changing room, and that was what I was asking people.' The lawyer said a colleague withdrew from the Benidorm group chat, saying Ms Peggie was 'relentless in her nastiness', and that Dr Upton 'does not deserve the hate campaign that is obviously being waged not only by Sandie but other staff as well', the tribunal heard. Nurse Sandie Peggie and Dr Beth Upton | PA Ms Russell said: 'You were waging a hate campaign against Dr Upton, weren't you?' Ms Peggie said: 'No.' Advertisement Hide Ad Advertisement Hide Ad Asked if she believed trans people were 'pretending' to access single-sex spaces, Ms Peggie said: 'I don't have any bad feelings about trans people, I just don't believe they should be in the women's changing room. 'I still believe a trans woman is a man and shouldn't be in the female changing room.' The KC was admonished when she asked who was paying for Ms Peggie's legal representation. Advertisement Hide Ad Advertisement Hide Ad Another message was put to Ms Peggie, where she said 'those policies are a… minefield, been looking at menstrual privacy stuff as well', the tribunal heard. Ms Russell said: 'Was this detail about the menstrual flood a cover to disguise the fact that the only reason you went to the changing room was to confront Dr Upton?' Ms Peggie said: 'No.' Earlier on Tuesday, a consultant told the tribunal Dr Upton is "chromosomally male". Emergency department consultant Dr Maggie Currer was cross-examined by Ms Peggie's lawyer, Naomi Cunningham. Advertisement Hide Ad Advertisement Hide Ad The consultant said she did not advise staff that Dr Upton would be allowed to use female changing facilities as she "did not think it was reasonable to violate someone's confidentiality". The consultant disagreed this made it harder for staff to object. She rejected a suggestion that terminology such as the word "bigot" was used in the department regarding attitudes towards gender. Dr Currer also said it was an "error" that she wrote in an email to colleagues that Ms Peggie had been referred to the Nursing and Midwifery Council on January 5 2023, and added: "I was aware she hadn't been so that is indeed an error." Advertisement Hide Ad Advertisement Hide Ad She added: "In hindsight I could have checked with medical staff whether or not they were going to be comfortable with Dr Upton using the female changing rooms. "No concerns were raised with me at the time; there are other spaces which people can use to change. "I'm still not sure that advertising Dr Upton's trans status would have been the right thing to do."
The Herald Scotland
2 days ago
- The Herald Scotland
Sandie Peggie tribunal hears racist jokes were dark humour
She was placed on special leave after Dr Upton made an allegation of bullying, harassment and patient safety concerns. Ms Peggie was recalled as a witness by her legal team following an explosive evidence session on Monday, which heard the nurse was accused of racism and homophobic by colleagues and former friends. In evidence, Ms Peggie told the tribunal jokes she shared about the 2022 floods in Pakistan, which killed 1,739 people, were sent in "dark humour" and were intended to shock the small group of friends in a Benidorm group chat. The tribunal heard she shared 10 jokes relating to the flooding disaster, including describing the aftermath as looking like a "giant bowl of coco pops". Another joke shared said there was "too many P***'s" in Britain" and said they could be returned to Pakistan. Ms Peggie admitted these jokes were "offensive". But she also said there was "too much illegal immigration". Read more: The nurse also said she could not remember saying she wanted to throw a packet of bacon at a mosque being built in Kirkcaldy but said that it would have been said it "dark humour" if she did. She said: "I wouldn't offend any Muslim people by speaking like that in front of them." Defending the messages joking about Pakistan, Ms Peggie said: "Looking at them, they're distasteful. "At the time they were sent in dark humour, expecting a shocked reaction from the girls." Ms Peggie also told the tribunal she used the racial slur 'P***' regularly when growing up and said the community in her neighbour were "quite happy" with this at the time. Asked by NHS Fife's lawyer Jane Russell KC whether she did not like the Kirkcaldy mosque, Ms Peggie said: "I can't say I didn't like it, but I had a fear of it being built." The lawyer asked whether this was because Ms Peggie had a "fear of Muslims" and is "frightened" of Sharia law. Ms Peggie agreed. She told the tribunal she had used the "Ch***" slur, but said she did not use it to describe restaurants in her neighbourhood. She said she has "never heard my Chinese neighbours complain" about the term. Discussing the Dr Upton's use of the female changing room, Ms Peggie said she did not recall describing the medic as a "weirdo". Ms Peggie said: "I think he looks strange because he is obviously a man who wants to wear women's clothing." The nurse also rejected evidence from her former friends that she was "homophobic" and "devastated" when her daughter came out as gay. Read more: Ms Peggie said she was "originally upset" but only because she feared her daughter would be "ridiculed" by people. The nurse then told the tribunal: "I don't have any bad feelings towards trans people, I just don't believe they should be in the women's changing room." Earlier, the tribunal heard from consultant Dr Maggie Currer, who told the tribunal Dr Upton was "chromosomally male". However, Dr Currer said she did not think it would be appropriate to inform female medical staff of Dr Upton's trans status to check if they were comfortable. She told the tribunal in "hindsight" that she "could have". Ms Peggie's lawyer Naomi Cunningham put it to Dr Currer that "Dr Upton is quite simply biologically male". Dr Currer said: 'She's chromosomally male, as far as I'm aware. 'Although I've not examined Dr Upton she's also in terms of genitalia male, but I have not examined her.' The evidence in the employment tribunal came to an end, with a third witness - Emma Moore, an administrator at Sex Matters, also giving evidence. She told the tribunal that she had received an anonymous call from a worker at NHS Fife at the weekend, with the employee telling the organisation that people were "frightened" to talk about the case at work. In cross examination, Ms Russell KC said Ms Moore's evidence amounted to "no more than you recounting what someone else told you". Employment Judge Sandy Kemp concluded the tribunal, stating that supplementary statements can be submitted up to August 25, while a date for oral statements from Ms Russell and Ms Cunningham was set for September 1 and 2.
