While applying skincare products topically can certainly help improve the appearance of your skin, the true secret to achieving a glowing complexion lies in nourishing it from within.

By providing your body with the right nutrients and hydration, you can improve your skin’s elasticity, reduce inflammation, and minimize the appearance of fine lines and wrinkles.

1. Hydrate, Hydrate, Hydrate

One of the easiest ways to nourish your skin from within is by drinking plenty of water. Adequate hydration helps boost circulation, deliver essential nutrients to your skin cells, and flush out toxins that can contribute to dullness and inflammation.

Aim to drink at least 8-10 glasses of water each day, and try to include other hydrating beverages like herbal tea and coconut water.

2. Eat the Rainbow

Another key component of nourishing your skin from within is eating a balanced diet full of nutrient-dense foods.

You want to focus on incorporating plenty of colorful fruits and vegetables into your meals, as these foods are packed with antioxidants that help protect your skin from damage caused by free radicals.

Some of the best foods to eat for healthy skin include:.

Dark leafy greens like kale and spinach
Brightly colored fruits like berries, citrus, and pomegranate
Vegetables high in vitamin A like sweet potato and pumpkin
Omega-3 rich foods like salmon, chia seeds, and walnuts
Probiotic-rich foods like yogurt and fermented vegetables

3. Supplement Wisely

In addition to eating a diet rich in skin-boosting nutrients, you may want to consider supplementing with certain vitamins and minerals to further support healthy skin. Some of the most beneficial supplements for skin health include:.

Collagen: A protein that supports skin elasticity and hydration
Vitamin C: An antioxidant that helps boost collagen production
Vitamin E: A powerful antioxidant that protects against free radical damage
Zinc: A mineral that helps reduce inflammation and support wound healing
Biotin: A B-vitamin that promotes healthy skin, nails, and hair

4. Avoid Inflammatory Foods

In addition to focusing on what you should eat, it’s also important to consider what you should avoid to promote healthy skin.

One of the biggest culprits when it comes to skin inflammation is processed foods, which are often high in sugar, refined carbohydrates, and unhealthy fats.

Other foods that may trigger skin inflammation include:.

Dairy
Gluten
Soy
Alcohol
Caffeine

5. Don’t Forget Your Healthy Fats

While it’s important to limit your consumption of unhealthy fats like trans fats and saturated fats, you still need to make sure you’re getting enough of the healthy fats that your skin needs to look and feel its best.

Healthy fats help support your skin’s natural oil barrier, which keeps your complexion moisturized and protected from external factors like pollution and UV rays.

Some of the best sources of healthy fats for skin health include:.

Avocado
Olive oil
Nuts and seeds
Fatty fish like salmon, sardines, and trout
Coconut oil

6. Get Plenty of Sleep

Getting enough sleep is essential for overall health and wellbeing, but it’s also crucial for supporting healthy skin.

When you’re sleep-deprived, your body produces more cortisol, a stress hormone that can cause inflammation and break down collagen in your skin.

Make sure you’re getting at least 7-8 hours of sleep each night to support healthy skin and minimize the appearance of dark circles and under-eye bags.

7. Don’t Skimp on Exercise

Regular exercise not only helps boost circulation and deliver essential nutrients to your skin cells, but it can also help reduce stress and inflammation in the body.

Aim to get at least 30 minutes of moderate exercise each day, whether that’s through cardio, strength training, yoga, or another form of physical activity.

8. Practice Stress Management

Speaking of stress, finding healthy ways to manage stress is another key component of nourishing your skin from within.

Chronic stress can contribute to inflammation and premature aging of the skin, so it’s important to incorporate stress-reducing practices into your daily routine.

Some of the best ways to manage stress include:.

Meditation
Deep breathing
Journaling
Yoga
Walking in nature
Spending time with loved ones

9. Use Sun Protection

While getting some sun exposure is important for vitamin D production and overall health, overexposure can contribute to premature aging and skin cancer.

To protect your skin from damage caused by UV rays, be sure to wear a broad-spectrum sunscreen with an SPF of at least 30 when you’re spending time outdoors.

10. Be Consistent

Finally, it’s important to remember that nourishing your skin from within isn’t something that can be achieved overnight. Consistency is key when it comes to promoting healthy, glowing skin.

Incorporate as many of these tips into your daily routine as possible, and give your body time to reap the benefits.