5 Tips for Healthy Skin

Source: Freepik

Between hormonal breakouts and wrinkles, the so-called “perfect” skin doesn’t exist. But there are several ways to improve the health and appearance of your skin (without following a 12-step intensive skin-care regimen!)

Here are five tips to get you started:

1. Protect Your Skin from the Sun

Sun rays do more than just tan. Ultraviolet (UV) rays break down collagen and elastic in your skin, leading to an array of conditions, such as:

• Wrinkles
• Premature aging
• Fine lines
• Uneven skin tone
• Uneven skin texture
• Hyperpigmentation

Frequent and prolonged exposure can cause acute sunburn and precancerous skin conditions. 

Here’s how you can protect your skin from the sun:

• Use a broad-spectrum sunscreen with an SPF of at least 30. Reapply sunscreen every two hours or more often if you swim or sweat. 
• Seek shade between 10 a.m. and 4 p.m., as the UV rays are the strongest during this period.
• Wear protective clothing, such as long-sleeved shirts and wide-brimmed hats, to minimise sun exposure.

2. Moisturise

After sunscreen, a moisturiser is your skin’s best friend. It helps restore the outermost layer of skin and maintains a healthy moisture barrier. A moisturiser also prevents flakiness, dryness, and irritation. Moreover, it can help calm sensitive skin, reducing inflammation or other conditions. 

Moisturisers are available in a variety of forms, including creams, lotions, gels, and serums. Consider your skin type and special conditions to avoid irritating your skin. 

3. Take the Right Supplements

There are numerous supplements that can contribute to glowing skin by adding hydration and antioxidant production. Key supplements include:

• Vitamin C
• Vitamin E
• Omega-3 fatty acids
• Biotin
• Collagen
• Probiotics

Each of these supplements helps your skin glow from within. For example, biotin supports the skin’s keratin infrastructure, contributing to better wound healing. Collagen, especially hydrolyzed marine collagen peptides, provides firmness and elasticity, reducing the appearance of fine lines. 

4. Eat a Healthy Diet

You are what you eat. Eating a diet rich in protein, fruits, vegetables, and whole grains can contribute to healthy skin. Foods that are packed with antioxidants, vitamins, and minerals can help protect your skin cells from damage. Adopt the following healthy eating tips:

• Focus on whole, unprocessed foods 
• Hydrate well
• Limit processed foods
• Limit foods with added sugars and refined carbohydrates
• Include healthy fats in your diet
• Avoid saturated and hydrogenated fats
• Avoid sugary drinks

Studies suggest that a diet high in refined carbs can speed up aging. Therefore, adopt healthy eating habits to maintain a youthful appearance. 

5. Manage Stress

Too much stress can negatively impact your skin, leading to:

• Compromised skin barrier
• Increased inflammation
• Release of cortisol
• Dryness and dehydration
• Exacerbation of existing skin conditions
• Skin rashes and hives
• Accelerated aging

You can take numerous steps to manage stress, such as:

Seek support from friends, family, or a professional.

Get enough sleep. Aim for at least 7-9 hours of sleep.

Try meditation or yoga.

Add physical activity, such as exercise, to your routine.

Do relaxation exercises, such as deep breathing or muscle relaxation.

Engage in self-care habits.