While there is no shortage of skincare products and beauty treatments, healthy skin and a youthful appearance starts from the inside. Choosing healthy lifestyle habits like getting enough sleep, eating well, exercising, and managing stress provides a good foundation for good health and beautiful skin.
Skincare products and spa treatments can be a great addition to a healthy lifestyle, but don’t skip the basics and expect a miracle. If you want healthy, radiant-looking skin, make sure you’re checking off these boxes, too.
Vitamin C and an Antioxidant-Rich Diet
A healthy diet is key to promoting healthy skin and overall well-being. Consuming a variety of fruits, vegetables, whole grains, healthy fats, and lean proteins is the best way to achieve beautiful skin.
In particular, foods that are rich in vitamin C and antioxidants may have a positive effect on skin health. The body needs vitamin C to make collagen. Collagen is a fibrous protein that gives the skin its structure and volume, resulting in a youthful appearance.
Vitamin C also protects cells from free radicals by increasing antioxidant levels in the body. Collagen firms and tightens the skin, minimizing aging signs by making the skin look youthful and firm.
Vitamin C may also prevent wrinkles and sun damage by moisturizing the skin and reducing dark patches and hyperpigmentation.
Vitamin C exists naturally in many vegetables and fruits including citrus fruits, broccoli, green leafy vegetables, kiwi, strawberry, tomatoes, potatoes, and bell peppers.
Antioxidants like Vitamin C, E, and A help fight oxidative stress and may lower disease risk and delay aging. Eating antioxidant-rich foods may help fight inflammation.
Enough Quality Sleep
They don’t call it beauty sleep for no reason. Studies show that not getting enough sleep can lead to poor skin quality and increased signs of aging. Sleep quality is just as important as how long you sleep. Even if you’re in bed for 8 hours each night, if your sleep is not restful and you wake up feeling tired, you may not be getting enough deep sleep.
Sleep is the time when your body repairs itself. This is true for your skin as much as it is for your brain or muscles. During sleep, your skin’s blood flow increases, and the skin rebuilds its collagen and repairs damage from UV exposure, reducing wrinkles and age spots.
One of the best things you can do for your skin and overall health is to get the recommended amount of rest each night.
On average, you should get seven to nine hours of restful sleep each night. If you’re unsure of how much you’re sleeping or if you’re getting good quality sleep, consider using sleep tracking apps or devices like Apple Watch or Oura ring.
Practice good sleep hygiene to improve the quality of your sleep. Make sure your bedroom is quiet, dark, and at a comfortable temperature. Consider removing electronic devices from the bedroom, or getting away from your screens at least 2 hours before bed. Avoid large meals, caffeine, and alcohol before bedtime.
Making exercise part of your daily routine has many health benefits, but you might be surprised to learn that it can also improve the health and appearance of your skin.
One study showed that people in their 40s who exercised regularly had similar skin quality to people in their early 30s. This is believed to be related to sweating. Increased sweating seems to regularly clear the skin of impurities, leaving it appearing healthy and glowing.
Exercise is also a great way to take a break from the stresses in life. We know that increased stress levels can have a negative effect on skin health, so setting aside time to exercise can lower those stress levels and keep your skin healthier.
Regular Use of Sauna
The use of saunas is becoming increasingly popular due to many potential health benefits, including skin health.
The hot air combined with moisture may enhance collagen production to help rejuvenate your complexion. The heat increase also allows your skin to shed dead skin cells and make way for new, healthier ones.
Sweating is highly cleansing to pores and glands because it flushes out any toxins or impurities you may have living in your body. After a session at the sauna, you’ll find that your skin feels and looks healthier and is less prone to acne, blackheads, and other pesky skin blemishes.
Another benefit of regular sauna use is increased circulation, meaning nutrients more efficiently delivered to your skin. With increased blood flow, you’ll see a brighter, healthier complexion.
Hydration is the first step to healthy skin. Staying hydrated is the easiest step you can take to promote healthy skin. You can start by following the tried and true rule of drinking eight 8-oz glasses of water per day if you don’t drink enough water already.
Some people may need more water than this depending on their body weight and activity level. It’s important that you don’t drink too much water as this can lead to electrolyte loss. You can ask a doctor or dietitian how much water is appropriate for you.
Along with drinking water, eating water-rich foods like celery, watermelon, strawberries, and cucumbers can improve hydration.
Skin Health Supplements
When taken as part of a healthy lifestyle, nutritional supplements may improve skin health. A collagen supplement is one way to support healthier-looking skin. Multivitamins and antioxidant blends may help fill in any nutritional gaps that could be negatively affecting your skin.
Ella Beauty Protein is a nutritional supplement that supports healthy skin and hair. It provides collagen protein, vitamin C, biotin, and zinc. It also contains hyaluronic acid, a compound that may improve skin elasticity, resulting in healthier-looking skin. It is free from any additives or artificial sweeteners, so you won’t be adding any processed ingredients that may decrease the health of your skin.
Too Long, Didn’t Read
Healthy skin starts from within, so the best way to achieve a vibrant, healthy glow is to choose healthy lifestyle habits. Eat a nutritious diet, stay hydrated, get enough quality sleep, and exercise regularly. Regular trips to the sauna and taking skincare supplements may also promote healthy skin.
Written by Kristen Carli, MS, RD