Ah, the pursuit of healthy habits for glowing skin! Everyone desires a radiant and healthy-looking complexion. While there are many cosmetic products available in the market that promise to deliver healthy and glowing skin, the key to achieving this rests in adopting healthy lifestyle habits. In this blog, we will explore some of the healthy habits that you can adopt to help get that healthy glow on your skin.
Good Nutrition: Eat Healthy & Supplements
Good nutrition plays a critical role in maintaining healthy skin, as it provides the necessary nutrients, vitamins, and minerals that nourish our skin from the inside out. By incorporating whole foods like leafy greens, legumes, fruits, nuts, beans, and whole grains into our daily meals, we can ensure that our skin receives the essential nutrients it needs to stay healthy and radiant.
However, in addition to a healthy diet, supplements can also be beneficial in achieving ideal skin health. Supplements can provide concentrated doses of specific nutrients that may be lacking in our diet or not adequately absorbed by our body. For example, if you live in a region with limited sun exposure, taking a vitamin D supplement may be necessary to maintain healthy skin. Read more about it below in Choosing Effective Supplements for Ideal Skin Health.
Tips for Eating a Nutritious Diet
Incorporating a balanced and nutritious diet into your daily routine can help improve not only your skin health but also boost your energy levels, enhance your immune system, support healthy weight management, improve your mood, and reduce the risk of chronic diseases, including but not limited to, heart disease, diabetes, high blood pressure, certain cancers, and obesity. A healthy diet is an essential component of an overall healthy lifestyle, and it can positively impact many aspects of your well-being, from the inside out. Check out these tips to help you get started:
Include a variety of whole foods in your diet like fruits, vegetables, whole grains, lean proteins, and healthy fats
Incorporating an assortment of nutrient-dense whole foods in your diet, such as leafy greens like kale and spinach, colorful veggies like sweet potatoes and bell peppers, and fruits like blueberries and avocados can be highly beneficial for your health. These super-power whole foods are rich in essential nutrients such as vitamins, minerals, and fiber that are vital for ideal health.
Swap processed snacks with fresh fruits or vegetables
Processed snacks often contain added sugars, unhealthy fats, and high amounts of sodium. Fresh fruits and vegetables, on the other hand, are low in calories and provide important nutrients such as fiber, vitamins, and minerals, contributing to a healthy lifestyle. So when you’re looking for a healthier snack option, consider reaching for fresh produce instead of processed snacks.
Cook at home more often and limit eating out
Eating out frequently involves consuming larger portions and high-calorie options that may lead to weight gain and other health issues. Preparing meals at home, however, grants you control over the ingredients and cooking techniques used, promoting overall well-being.
Here is a delicious and healthy recipe to try out. This recipe is packed with wholesome ingredients like chickpeas, and colorful veggies, all tossed together in a zesty vinaigrette. It’s easy to make, perfect for meal prep, and can be customized to suit your taste preferences. Give it a try and enjoy a nutritious and flavorful meal!
Choose whole-grain options instead of refined grains
Whole-grain options such as quinoa, brown rice, and whole-wheat bread provide essential fiber, vitamins, and minerals that refined grains lack. Refined grains, like white bread and pasta, have undergone processing that often removes essential nutrients, dietary fiber, iron, and many B vitamins, which can lead to health issues such as obesity and diabetes. Make the switch to whole-grain choices for better health and a reduced risk of chronic diseases.
Stay hydrated by drinking plenty of water throughout the day
Water is essential for many bodily functions such as regulating body temperature, transporting nutrients, and removing waste products. Dehydration can cause fatigue, headaches, and other health problems. Drinking plenty of water throughout the day helps to maintain good health. Read more about it below in Stay Hydrated: Drink Water.
Limit your intake of processed and sugary foods
Minimize the consumption of processed and sugary foods, such as candy, sugary drinks, fast food, and packaged snacks, as they have been linked to several health issues like diabetes, heart disease, and other chronic diseases. Instead, opt for nutrient-dense foods like fresh fruits and vegetables, lean protein sources like chicken, and fish, whole grains like quinoa and brown rice, and healthy fats like nuts and seeds. These alternatives provide essential nutrients and support good health while minimizing the risk of chronic diseases associated with processed and sugary foods.
Choosing Effective Supplements for Ideal Skin Health
Aside from maintaining a healthy diet, taking supplements can also be helpful in achieving ideal skin health. However, it’s important to note that the supplement industry is not strictly regulated, and the efficacy of supplements may vary. To ensure that you’re getting the most out of your supplements, it’s crucial to choose those that have undergone research and have the potential to benefit your hair, skin, nails, and overall health.
Adding supplements that contain ingredients like Resveratrol, Vitamins A, C, E, and K, Omega-3 fatty acids, Zinc, CoQ-10, Niacinamide, and Ceramides are great sources to help with eating a nutritious diet. These nutrients help protect the skin from damage caused by free radicals, which can cause premature aging, hyperpigmentation, and other skin issues. Free radicals are the culprits behind the breakdown of collagen in our skin, which can lead to various skin imperfections such as wrinkles, dark spots, fine lines, and loss of elasticity, resulting in saggy skin.
Achieving ideal skin health requires a healthy diet supplemented with high-quality nutrients. Supplements can help to provide concentrated doses of essential nutrients that may be lacking in your diet or not adequately absorbed by your body. However, it’s important to note that supplements should not be used as a replacement for a healthy diet and lifestyle, but rather as a complement to them.
Stay Hydrated
Studies have suggested that insufficient hydration can result in skin that is dry, tight, and lacks elasticity. Water helps to flush out toxins from the body, keep your skin hydrated, and prevent the formation of wrinkles and fine lines. Therefore it is important to prioritize water intake as part of your daily skincare routine to maintain a healthy, glowing skin. If you’re curious to learn more, check out this informative article from WebMD that dives into the benefits of staying hydrated: What Happens to Your Body When You Drink Enough Water?
How Much Water Should You Drink?
How much water you should drink each day depends on factors, such as age, weight, activity level, and climate. The general recommendation is to aim for at least 8 glasses of water daily, but if you exercise frequently or live in a hot, dry climate, you may need to drink more water to make up for fluid loss. Water is essential for maintaining good health, and staying hydrated is crucial for our bodies to function properly. Although rare, overhydration is a potential risk leading to hyponatremia, a life-threatening condition where the sodium content of the blood becomes diluted. To learn more about the benefits of drinking water and how much you should aim to consume each day, check out this informative article from the Mayo Clinic: Water: How much should you drink every day?
Tips to Stay Hydrated
Rehydrating in the morning is key
One of the best times to start replenishing your body is first thing in the morning. After an average of 6-8 hours of sleep, our bodies lose a lot of fluid, which can leave us feeling dehydrated upon waking. So it’s a good idea to keep a glass of water on your nightstand and make drinking it part of your morning routine. By adopting this habit, you can kick-start your day feeling refreshed and hydrated.
Carry a water bottle
Carrying a water bottle with you wherever you go can help you stay hydrated throughout the day. Sip on it regularly to keep yourself hydrated. I love my 40oz water bottle from PopFlex Active. Their fun bottle designs encourage me to keep grabbing it during the day.
Eat water-rich foods
Eating water-rich foods like watermelon, orange, strawberries, cucumber, and celery can help keep you hydrated. These foods not only provide water, but can be a source of important nutrients, including vitamins, minerals, and fiber for your body.
Set reminders
Sometimes it’s easy to forget to drink water throughout the day, especially if you’re busy or focused on other tasks. Set reminders on your phone or computer to remind you to drink water at regular intervals!
Infuse your water and get motivated
If you find plain water boring, try infusing it with fruits like lemon, lime, berries, or cucumber. This can add flavor and make drinking water more enjoyable, encouraging you to drink more and stay hydrated.
Here is a great suggestion for a refreshing and hydrating drink—lemon cucumber infused water! To make it, simply cut a lemon and half a cucumber into thin slices and add them to a large pitcher filled with 8 cups of water. Refrigerate the pitcher for at least 2 hours or overnight to allow the flavors to infuse, then serve over ice for an extra refreshing twist. This infused water is not only delicious but also a healthy way to stay hydrated throughout the day. Give it a try and enjoy the benefits of this tasty beverage!
Manage Stress: Reduce Skin Problems
Stress is a common problem that can cause a range of health issues, including skin problems like acne, eczema, and psoriasis. When you’re stressed, your body releases hormones like cortisol, which can trigger inflammation and breakouts on your skin. Therefore, managing your stress levels is essential for maintaining healthy skin.
How Stress Affects Skin Health
- Acne: Stress can increase sebum production, leading to clogged pores and acne breakouts.
- Eczema: Stress can exacerbate symptoms of eczema, such as itching and redness.
- Psoriasis: Stress can trigger flare-ups of psoriasis, resulting in red, scaly patches on the skin.
- Premature aging: Chronic stress can accelerate the aging process, causing wrinkles, fine lines, and age spots to appear prematurely on the skin.
- Skin sensitivity: Stress can make the skin more sensitive and reactive, leading to increased redness, irritation, and inflammation. This can also make existing skin conditions worse.
Stress Management Techniques for Healthy Skin
Learning stress management techniques can help you reduce stress levels and maintain healthy skin. Here are some effective techniques to try:
- Meditation: Meditation is a powerful tool for managing stress levels. It involves focusing your attention on your breath and letting go of negative thoughts and feelings. Research has shown that regular meditation practice can help reduce stress, anxiety, and depression.
- Deep breathing: Deep breathing is another effective stress management technique that can help you relax and reduce stress levels. Taking deep, slow breaths can help lower your heart rate and blood pressure, reducing stress and promoting relaxation.
- Practice self-care: Take regular breaks throughout the day to help reduce stress levels and do something that makes you feel relaxed, like taking a walk, reading a book, or spending some time outdoors in the sun.
The Impact of Insufficient Sleep on Inflammation and Skin Problems
Another factor that can affect the health of your skin is sleep. When you don’t get enough sleep, your body produces more stress hormones, which can lead to inflammation and other skin problems. Here are some tips to help you get better sleep:
Stick to a sleep schedule
Try to go to bed and wake up at the same time every day, even on weekends. This can help regulate your body’s internal clock and improve the quality of your sleep.
Create a relaxing bedtime routine
Develop a relaxing bedtime routine, such as taking a warm bath or shower, reading a book, or listening to calming music, to help your mind and body unwind before sleep.
Maintaining healthy skin requires managing stress levels, as stress can trigger a range of skin and health problems. To promote healthy skin and overall well-being, it is important to adopt stress management practices that work for you. Finding effective ways to manage stress, whether through exercise, hobbies, or other relaxation techniques, can help to reduce stress levels and promote healthy skin. By incorporating stress management into your daily routine, you can take an important step towards achieving ideal skin health.
Skin Care Routine: A Comprehensive Guide
Having healthy skin requires taking care of it pretty regularly. A good skincare routine is essential to maintain healthy, glowing skin. As we age, our skin changes, and we may require different products and treatments to keep it looking its best.
Cleansing
Cleansing is an important step in any skincare routine. It helps to remove dirt, oil, and other impurities that can clog pores and cause breakouts. It is recommended that you cleanse your skin once to twice a day, in the morning and/or before bed.
Before cleansing your skin, make sure to remove any makeup or other products. I will remove my makeup with micellar water before going in with a cleanser. Use a gentle cleanser that is appropriate for your skin type. If you have oily or acne-prone skin, look for a cleanser that contains salicylic acid or benzoyl peroxide. If you have dry or sensitive skin, choose a cleanser that is fragrance-free and contains hydrating ingredients. If you find that you have a similar skin type to myself—combination to oily, sensitive, hyperpigmented—then take a look at some of my product suggestions from the following blogs, where I have detailed each step of my morning and evening skincare routines:
Wake Up to Radiant Skin: A Step-by-Step Morning Skincare Routine
Revitalize Your Skin Overnight: A Chemical Exfoliator Evening Skincare Routine
Unwind and Renew: A Physical Exfoliator Evening Skincare Routine for a Glowing Complexion
Exfoliating
Exfoliating is the process of removing dead skin cells from the surface of your skin. It helps to unclog pores, prevent breakouts, and improve the overall texture of your skin. However, it is important not to over-exfoliate, as this can damage your skin barrier and cause irritation.
You should exfoliate your facial skin once or twice a week, depending on your skin type. Use a gentle exfoliator that works for you. There are times when I feel that my skin specifically needs a physical exfoliator, and that’s when I’ll reach for the Murad AHA/BHA Exfoliating Cleanser. I keep it in my shower and use it no more than twice a week. The granules are micro-polishing beads that work gently on the skin. This product doesn’t irritate my sensitive skin or induce redness, unlike some other physical exfoliants.
Avoid exfoliators that contain harsh chemicals or rough, sharp beads. When exfoliating your face, do so gently, as the skin on your face is much more sensitive than the skin on the rest of your body. If exfoliation is done incorrectly on the face, it can lead to compromising the skin’s barrier and causing irritation.
Unlike my face, I exfoliate my body almost daily using exfoliating gloves. I like to use my Organic Cotton Exfoliating Gloves by Earth Therapeutics. They are quite abrasive, so I would maybe not recommend these for someone with more sensitive skin, but I love using them to exfoliate my legs, underarms, or bikini line before shaving—I wax and shave regularly. It also works wonders for my ingrown hairs—I have absolutely noticed a significant change in any body acne, ingrown, and the very common “strawberry legs” that I am often prone to.
It is important to keep in mind, however, that you should not over-exfoliate, especially if you know you have sensitive skin. Over-exfoliation removes the surface layer of skin, leaving it rough, dehydrated and damaged, which can also become easily inflamed.
Toning
Toning is an optional step in a skincare routine, but it can be beneficial for some skin types. Toners are effective in restoring the skin’s natural pH balance, and preparing it for subsequent skincare steps.
After cleansing my skin, I gently massage a few drops of Paula’s Choice Skin Balancing, Pore-Reducing Toner between my hands and then apply it by pressing the product onto my face and neck.
To get the best results, choose an alcohol-free toner enriched with soothing ingredients such as Chamomile, Calendula, Aloe Vera, and/or Vitamin E. However, it’s important to note that individuals with sensitivities or intolerances to specific ingredients should exercise caution and opt for toners that suit their skin’s unique needs.
Additionally, look for toners that contain hydrating ingredients such as urea, glycerin, ceramide, niacinamide and hyaluronic acid. Research has shown that urea and glycerin are particularly effective at promoting skin hydration and permeability, even when the toner has a low water content.
Personally, the Paula’s Choice Skin Balancing Pore-Reducing Toner for Combination And Oily Skin is the only toner I’m using right now, day and night. I love this product mainly because it contains one of my favorite skincare ingredients, niacinamide, renowned for controlling sebum production, texture on the skin, redness, and pore size.
Niacinamide is a form of vitamin B3 that has been shown to have various benefits for the skin, including hydration. It helps to improve the skin’s moisture barrier, reduce water loss, and enhance the skin’s ability to retain moisture.
Moisturizing
Moisturizing is a crucial step in any skincare routine. It helps to keep your skin hydrated and can prevent dryness, flakiness, and other skin problems (even ingrown hairs!). Apply a moisturizer to your face and neck after cleansing and toning, and don’t forget to moisturize your body, too. I like to pay extra special attention to the areas that are most at risk for stretch marks, like the glutes, hips, and torso, for me.
Choose a moisturizer that is appropriate for your skin type. If you have oily or acne-prone skin, look for a lightweight, oil-free moisturizer. If you have dry or mature skin, choose a richer, more hydrating moisturizer. In the warmer months, I transition from the slightly richer, original Glossier Priming Moisturizer to the Priming Moisturizer Balance Oil-Control Gel-Cream. Gel-based products are often much more suitable for my oily skin when temperatures begin to rise.
During the very cold, dry months, our skin tends to struggle to retain moisture, so I like to use my First Aid Beauty Ultra Repair Cream. The ideal consistency of a moisturizer is thick enough to form a protective layer on the skin, while still being absorbent enough to avoid leaving residue that could potentially clog pores.
If you’re curious about how I incorporate the First Aid Beauty Ultra Repair Cream into my routine, I also touch on it in my guide to transforming your shower routine for optimal body care. During the winter, I often switch things up with another favorite, the Alpha Skin Care Renewal Body Lotion with 12% Glycolic Acid, which offers a great boost for keeping skin smooth and hydrated in colder weather.
Wear sunscreen
Sunscreen is a vital product for protecting your skin from the harmful effects of the sun’s UV (ultraviolet) rays. The UV rays from the sun can cause a wide range of skin damage, including premature aging, sunburns, and an increased risk of skin cancer.
It’s important to apply sunscreen daily, even on cloudy days, or if you are indoors. The sun’s UV rays can reach your skin even through clouds, windows, clothing, and even stage lights, so it’s important to protect yourself every day to prevent skin damage. Additionally, it’s essential to reapply sunscreen every two hours or after swimming or heavily sweating, as the product can wear off over time. Make sure to read the sunscreen application instructions to ensure proper protection. Read more about it below in Sun Protection: A Must for Healthy Skin.
Tips for Healthy Skin
In addition to following a regular skincare routine, here are a few other things you can do to keep your skin healthy and radiant:.
- Avoid picking at your skin: Picking at pimples or other blemishes can cause scarring and further irritation (trust me, I know). I often struggle the most with this one. One of my favorite products to combat a swelling blemish is the Murad Rapid Relief Acne Spot Treatment, which can be found at Sephora or Ulta. If wearing it overnight, it can reduce the size of your blemish by half! I absolutely swear by this treatment if any acne spots come up.
- Keep your skincare products clean: Make sure to wash your hands before applying any skincare products to prevent the transfer of bacteria.
- Keep your hands clean: Avoid touching your face with your hands, as this can transfer dirt and oil to your skin.
Taking care of your skin through a regular skincare routine is crucial for maintaining a healthy and radiant complexion. By choosing skincare products that suit your skin type and avoiding harsh chemicals that can cause damage and irritation, you can keep your skin looking youthful and vibrant. To ensure that your skin stays healthy, always cleanse your skin before bed to remove impurities that can clog your pores and cause breakouts. By following these tips, you can achieve healthy and glowing skin that makes you feel confident and beautiful.
Remember, every individual’s skin is unique, and what works for one person may not work for another. Consider consulting with a licensed esthetician to perhaps develop a personalized skincare routine for your specific skin type and concerns.
Sun Protection: A Must for Healthy Skin
Protecting your skin from the sun is one of the most important things you can do to maintain healthy skin. As mentioned, the sun’s ultraviolet (UV) rays can cause significant damage, including premature aging, sunburn, and skin cancer.
How to Choose the Right Sunscreen
Given that May is the designated Skin Cancer Awareness Month, it’s especially important to have conversations about choosing the appropriate sunscreen.
Choosing the right sunscreen can be overwhelming, with so many options available on the market.
Understanding the different types of UV rays can help you choose the right sunscreen for best protection. Ultraviolet A (UVA) is characterized by a longer wavelength and is known to contribute to skin aging, while Ultraviolet B (UVB) has a shorter wavelength and is responsible for skin burning. While conventional sunscreens provide protection only against UVB rays, sunscreens labeled as ”broad spectrum” or “full spectrum” are specifically designed to provide protection against both UVA and UVB rays.
To ensure that you’re getting the best protection, look for a broad-spectrum sunscreen with an SPF (sun protection factor) of at least 40. In my opinion, this is the best way to ensure that you are well-protected from harmful UV rays. For everyday use, a sunscreen with an SPF of 30 or higher is recommended. If you have sensitive skin, look for sunscreens that are specifically formulated for sensitive skin types.
My favorite sun protection at the moment is the Supergoop! Unseen Sunscreen Invisible Broad Spectrum SPF 40 PA +++. This amazing broad-spectrum sunscreen is the perfect addition to my skincare routine. Not only does it provide maximum protection from harmful UV rays with its high SPF rating, but it also has a clear, lightweight, matte formula that absorbs quickly and doesn’t leave any cast on the skin.
When applying sunscreen, be sure to follow the instructions on the label. Typically, you should apply sunscreen 15-30 minutes before going outside and reapply every two hours or immediately after exercise, like swimming or sweating.
Here are a few things to keep in mind:
| Sun rays cause 80% to 90% of our skin aging Choose a sunscreen that does not leave a greasy or shiny appearance on the skin or leave a white cast A full quarter teaspoon of sunscreen is recommended to cover your face and neck. Using a pea-sized amount of sunscreen is insufficient to provide adequate protection Skin type varies (oily, dry, combination), so use sunscreen that suits your skin Choose between tinted or non-tinted sunscreens Some sunscreens contain fragrances, while others are fragrance-free Check with your dermatologist or health care provider to determine the best sunscreen for your skin type! |
Other Ways to Protect Your Skin
In addition to applying sunscreen, incorporating protective clothing into your sun safety routine is essential. Opt for garments labeled with UPF 50+ to ensure maximum protection against the sun’s harmful rays. Long-sleeved shirts, pants, wide-brimmed hats, and sunglasses with UV protection serve as an additional barrier, shielding your skin from potential damage caused by UV radiation. Avoid going out during peak hours when the sun is the strongest, typically between 10AM and 2PM, but if you have to be outdoors, seek shade when possible, especially during peak sunlight hours.
By taking these simple steps, you can reduce your risk of skin damage and keep your skin looking youthful and healthy. Remember, sun protection should be a part of your daily routine, not just during the summer or on particularly sunny days.
It is important to note that while some makeup products come with added sun protection, relying solely on them for sun protection may not be sufficient. Picture this—to get the level of sun protection indicated on the label of a sunscreen, you would need to apply a full quarter teaspoon of product to your face alone. Applying that much makeup would be impractical and may not even look good. Therefore, it is highly recommended to also apply a specifically dedicated sunscreen product underneath your makeup to ensure adequate sun protection for your skin. This will provide an added shield against the harmful effects of UV rays, helping to prevent skin damage and premature aging.
Frequently Asked Questions
Q: What are the FDA’s guidelines for reapplying sunscreen?
A: The FDA recommends reapplying sunscreen every two hours to ensure maximum protection from the sun’s harmful UV rays. This guideline is based on their testing of two hours of continuous direct sun exposure, after which most sunscreens have given up their protection and may not be as effective. If you are out in the sun continuously for hours, such as at the beach or during exercise, it’s important to follow this guideline and reapply sunscreen every two hours of sun exposure.
Q: What are some ways to effectively reapply sunscreen while wearing makeup?
A: Consider using a mineral powder sunscreen, such as Colorescience Sunforgettable SPF 50 or Derma-E Mineral Powder SPF 30, if you are wearing makeup. This type of sunscreen can be applied over makeup and is also effective for protecting the hairline if you tend to burn in that area. Another option is to use a stick sunscreen, such as Elta MD SPF 50 Stick, which can be applied by touching up the high points of your face, including your eyebrows, nose, cheeks, and chin. It is not recommended to use spray-on sunscreen, as it may lead to inhaling titanium dioxide, which is present in most mineral sunscreens. Additionally, the recommendation to spray and then rub the sunscreen may cause your makeup to smear.
In summary, incorporating healthy habits into your daily routine can do wonders for your skin, helping it look and feel its best. While achieving “perfect” skin may not be realistic, taking care of your skin can help promote its health and longevity.
In my recent blog, Sunscreen: Your Skin’s Shield Against UV Damage, I delved into the crucial role of sunscreen in protecting your skin from harmful UV rays, you can catch up on that content here.
It is important to remember that our skin is unique, and it tells a story of our individual experiences. Rather than striving for perfection, we should embrace our skin and celebrate its unique beauty. Self-love and acceptance are key components of a healthy skincare routine. By taking care of ourselves both physically and mentally, we can help our skin look and feel its best. So, embrace your skin, imperfections and all, and enjoy the confidence that comes from taking good care of yourself.
Important Disclaimer:
The information presented in this blog is for educational and informational purposes only. Always consult your healthcare provider before making any changes to your diet, exercise routine, or skincare regimen. Your healthcare team should be involved in any decisions related to your health, including product use and prescriptions, as these must be tailored to your individual risk factors and tolerance.
What do you do to keep your skin healthy and glowing? Share your skincare routine or your favorite products in the comments below.
As always, thank you for reading!
This blog post may contain affiliate links. If you make a purchase through these links, I may receive a small commission at no extra cost to you.
Leave a Reply