There’s no shortage of skin-care lines and wellness hacks out there that promise to leave you with a noticeably healthier glow and ageless appearance. But here’s the deal: Despite what you see on social media, you don’t need fancy facial tools or an expensive 10-step routine to look more radiant. Your face directly reflects your overall health and wellness, meaning that small lifestyle habits really influence what you see in the mirror.
From inside-out to outside-in, we tapped holistic health experts to share simple tweaks you can make to your daily routine to help you look (and feel) your best.
- ABOUT OUR EXPERTS: Katherine Maslen, N.D., is a naturopathic doctor, nutritionist, and founder of The Shift Clinic. Debra Muth, N.D., is a naturopathic doctor and founder of Serenity Health Care Center.
1. Hydrate Like It’s Your Job
“Clean water is the cheapest beauty product you’ll ever buy,” says Debra Muth, N.D., a naturopathic doctor and founder of Serenity Health Care Center. This is because water hydrates and plumps skin cells, smooths fine lines, and improves skin elasticity, while a lack of H2O restricts blood flow to the face, making your skin look flat and tired, she explains. Research also proves that increased water intake (along with regular moisturizer) improves skin barrier function, which is key for maintaining a healthier, clearer complexion.
Given such, Muth recommends drinking at least five large glasses of water a day. However, if you sweat a lot or drink massive amounts of coffee, which both naturally dehydrate you, up that intake to at least eight daily cups. Shake an electrolyte mix into your water bottle to enhance both flavor and hydration.
2. Make Collagen A Staple
The protein collagen is a primary building block of your skin’s tissue and helps keep your skin elastic and bright, says Katherine Maslen, N.D., a naturopathic doctor, nutritionist, and founder of The Shift Clinic. Your body naturally produces its own collagen from the amino acids proline, lysine, and glycine, along with vitamin C and zinc—but alcohol, smoking, high sugar intake, age, and nutrient deficiencies can accelerate collagen breakdown. Without ample amounts, your body struggles to repair the skin barrier, affecting what you see in the mirror over time.
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It’s possible to obtain collagen from certain foods like bone broth, egg whites, and chicken, but you can also take a hydrolyzed collagen peptides supplement to boost your skin’s bounce and shine, Maslen suggests. One large-scale 2022 review found that “collagen supplements improve skin moisture, elasticity, and hydration…and reduce the wrinkling and roughness of the skin.”
Just be consistent with your new routine; research suggests it takes at least eight weeks to start seeing results.
3. Minimize Sugar And Processed Food
Excess sugar binds to collagen through a process called glycation, which can stiffen skin and create wrinkles, Muth says. As such, anyone seeking a healthy, glowing complexion will do best to steer clear of sugary foods and drinks such as soda, sweetened teas and coffees, packaged baked goods, candy, and the like.
Even less-sugary processed foods (think packaged savory snacks and frozen meals) don’t do your skin any favors, because they often contain excess sodium, trans fat, and artificial preservatives known to spike inflammation, potentially worsening breakouts and exacerbating a puffy appearance, she adds.
For your skin’s sake (and your whole body’s sake, really), clear out packaged foods with long ingredient lists as much as possible and instead load up on fresh fruits and vegetables like leafy greens, peppers, red cabbage, broccoli, grapefruit, and lemons, Maslen says. Colorful produce contains a plethora of antioxidants that work at the cellular level to remove inflammatory toxins, ultimately decreasing facial puffiness and enhancing your overall glow, she explains.
4. Get To Bed Earlier
It’s plain and simple: Skin regenerates while you sleep. “Growth hormone released during deep sleep drives collagen production and repair, so if you skimp on sleep, you’ll notice dark circles, dullness, and puffiness,” Muth says. Sleep also increases blood flow to the skin, delivering nutrients and oxygen that support skin repair and healthy healing (like after a breakout).
We know it’s easier said than done, but in addition to its benefits on skin repair, sleep really is one of the biggest needle-movers for overall health, so Maslen says to aim for at least seven to nine hours of quality rest a night. Magnesium glycinate supplements (try 150 to 300 milligrams) can help you wind down for the night while supporting skin health thanks to their collagen-boosting properties, Maslen suggests. Meanwhile, a cup of chamomile tea an hour before bed also supports your sleep and skin, thanks to its calming and bacteria-balancing effects.
5. Move Every Single Day
Exercise boosts circulation, which delivers vital oxygen and nutrients to skin cells for a healthy glow, and reduces stress and cortisol levels, which can trigger acne and inflammation, Muth says. Furthermore, research suggests that exercise stimulates collagen production, potentially contributing to a stronger, brighter skin barrier, along with improved skin elasticity.
Resistance training is especially great for collagen production since it applies mechanical stress to tissues, causing collagen fibers to break down and then rebuild, Maslen says. Meanwhile, aerobic exercise like running and swimming increases circulation, which delivers nutrients for collagen synthesis, Maslen says.
Read More: The Top Secrets To Aging Well, According To Longevity Experts
The Physical Activity Guidelines for Americans recommends at least 150 minutes of moderate-intensity physical activity (that’s 30 minutes five days a week) and two muscle-strengthening sessions per week.
6. Put The Kibosh On Excess Cortisol
Chronic stress shows up quickly on your face, so cortisol management is a must if you want a beaming complexion. “When cortisol stays elevated, it breaks down collagen and elastin—the proteins that keep your skin firm and smooth—but it also increases inflammation, which can trigger acne, rosacea, or flare existing skin conditions,” Muth explains. Stress also slows down circulation in your face, which means less oxygen and nutrients reach your skin cells, contributing to a dull, bloated appearance, she adds. Moreover, people tend to put on weight during periods of stress because high cortisol levels stimulate appetite and slow metabolic function, which can ultimately lead to changes in face shape.
How you tackle your stress depends on the underlying cause, but Muth says short daily practices like deep breathing, meditation, or even a 10-minute walk without your phone can help. Adaptogenic herbs like ashwagandha and rhodiola also work to regulate stress hormones and calm the nervous system.