The health and appearance of your complexion is partly due to genetic factors that are beyond your control. However, you can help achieve a much-coveted clear and glowing skin through a balanced diet, effective skin care routine and healthy lifestyle choices.
- Follow the recommendations of the U.S. Department of Agriculture’s Daily Food Guide for a balanced and healthy diet. These include 6 to 11 servings of whole grains, 2 to 4 servings of fruit, 3 to 5 servings of vegetables, 2 to 3 servings of dairy foods and 2 to 3 servings of protein foods.
- Eat two portions of oily fish, such as salmon, sardines or mackerel each week, as they are rich in omega-3 fatty acids, which benefit skin health.
- Drink the recommended daily amounts of fluid, which the American Skin Association lists as at least eight glasses of water. Even minimal dehydration will leave your skin looking dry and dull.
- Get outside each day for small amounts of unprotected sun exposure to top up your levels of vitamin D. Vitamin D production is triggered in the skin by sunlight. Do not burn however, and wear sun protection cream if you plan to stay in the sun for longer than 10 to 15 minutes.
- Cleanse your face at the beginning and end of each day with cleansing cream or face wash. Massage facial moisturizer into your skin after each wash. Pat eye cream gently around the eye area with your ring finger.
- Follow a relaxing bedtime routine to help you relax and drift easily into sleep. For example, take a warm bath, then dim the lights and read a light novel for about 30 minutes before retiring. Aim for 7 to 8 hours of sleep each night as skin regenerates while you sleep.
- Engage in moderate, aerobic exercise, such as walking briskly, swimming or dancing, for about 30 to 60 minutes each day. Exercise improves circulation and the flow of oxygen and nutrients to your skin to give it a healthy glow.