Once you hit your 30s, it’s all downhill from there. Just kidding, but that’s what many people feel, especially when it comes to their skin. You may start to notice the effects your diet and lifestyle have on your skin as you hit those new milestones in age. Maybe you begin to develop sun damage, crow’s feet, laugh lines, dull or dry skin, or something in between. Instead of risking it with fillers and Botox to get your youthful, radiant glow back, try a more natural approach. Below are some practical tips for getting back that radiant glowing skin we all took advantage of in our early 20s.
1. Stay Hydrated
Getting that wonderful, glowing skin on the outside starts with the inside. Staying adequately hydrated can help to keep our skin moisturized and plump. A good rule of thumb is to choose at least eight 8-ounce glasses of plain water per day or about 64 ounces total. Keep in mind that if you spend a lot of time outside, working up a sweat, you likely need to increase that.
If you consume a lot of caffeinated beverages, such as coffee, tea, dark sodas, energy drinks, etc., then you also want to bump up your water. Caffeine acts as a diuretic, pulling water out of the body and thus causing dehydration. A good way to counteract this is to add one additional 8-ounce cup of plain water per caffeinated beverage.
2. Choose a High-Quality Moisturizer
Now that you are fully hydrated, you want to maintain a good amount of moisture in your skin. This can help keep it from looking dull and dry, it also protects it from the elements and various skin conditions such as acne.
Choosing a high-quality moisturizer is crucial in any good skincare routine. High-quality does not necessarily mean fancy. You want a gentle moisturizer that gets the job done without costing you a fortune or including too many unnecessary ingredients. These may end up irritating the skin and often include fragrances and synthetic dyes and colors.
If you don’t already, be sure to also include SPF protection in your skincare routine. This can be included in your moisturizer or added as a separate product. Sun damage can accelerate the signs of aging, even in well-moisturized skin.
3. Take Advantage of a Sauna or Steam Room
If you have access to a sauna or steam room, take advantage of it. If not, a simple facial steamer will suffice. Steam helps to keep skin hydrated and increases the production of natural oils that can help to keep your skin moisturized and healthy. This can help your skin to absorb products better, allowing you to get more out of your skincare routine.
Steam can also help to promote circulation and blood flow to the skin’s surface to deliver oxygen and nutrients where it’s needed. It can help to release dead skin cells and bacteria to inhibit the development of clogged pores and irritation.
4. Opt For a Skin-Friendly Diet
Our skin favors certain nutrients over others. Choosing a diet rich in skin-loving foods can help to boost that healthy glow from the inside out. Hydrating foods, such as fruits and vegetables are great options, along with foods that are rich in omega 3 fatty acids, vitamin E, and other essential nutrients.
Fatty fish, such as salmon or mackerel, are excellent sources of heart-healthy omega 3s. These good fats help our skin maintain moisture. If we are deficient in this nutrient, it will often be accompanied by dry, flaky skin. Other omega-3-rich foods include oysters, sardines, flaxseeds, chia seeds, and walnuts. You can also supplement with fish oil if you have trouble getting these foods into your diet.
Foods rich in vitamin E are also beneficial to our epidermis, such as avocados. Vitamin E contains antioxidant properties that help protect our skin from free radicals. Most nuts and seeds also contain a hearty source of vitamin E.
Try to avoid or limit highly processed food items as these consumed in high amounts in the diet are associated with many health conditions that can affect the health and appearance of our skin, among other things.
5. Take a Daily Collagen Supplement
Lastly, consider adding a collagen supplement to your daily routine. Collagen is a protein that can be found in our connective tissues that plays a big role in strengthening our skin. Unfortunately, as we age, we begin to produce less of it. Incorporating in a daily collagen supplement can help to boost collagen levels in your body to help keep your skin elastic, moisturized, and youthful.
When choosing a collagen supplement, choose a high-quality one from a reputable manufacturer, such as Naked Nutrition’s collagen protein powder.
Just like when we choose a moisturizer, with supplements less is more. You want to avoid purchasing a collagen supplement that contains a bunch of added sugars, artificial flavors or preservatives, and other unidentifiable ingredients.
To boost the health and radiance of your skin, be sure to stay hydrated by getting in at least 64 ounces of water per day and include an additional 8-ounce glass for each caffeinated beverage. Choose a high-quality, gentle daily moisturizer and include SPF to protect against sun damage.
Try using steam, via a sauna, steam room, or facial steamer to help moisturize skin and allow products to better be absorbed. Choose a diet rich in fruits, vegetables, omega 3, and high vitamin E foods, and consider adding in a daily collagen supplement to help nourish your skin from the inside out.