In the present society, young people are busy in their daily activities attending school or college, working, having relationships among other activities. With so much going around, the skincare routine is usually left out. But let’s be real – nobody wants a dull skin, nobody wants to look tired or pale or disheveled. Everyone wants that healthy, dewy skin; that bright, alert look in the eyes. And did you know that you do not need to spend a lot of money on creams or ‘miracle’ serums for your skin to look radiant.

And it can be found in your daily routines. Yes, those small things you do (or don’t do) every day can either make or break your skin. Here is the best guide ever for glow up, packed with heath tips and beauty secrets to enhance the condition of your skin. Hydration: Your New BFF You’ve probably heard it a million times, but here’s the thing: this implies that water is essential, especially to humans, since it is important for the skin to glow. Water is not only to deal with thirst, it is about feeding the skin cells from within.

Why It Matters:

It is essential to know that your skin consists of cells and these cells require water in order to work. If the body is not well hydrated, then the skin will look less appealing, dry and even develop a flaky surface. The skin is just like a plant require water and it will grow healthy if you don’t provide water it will dry up. Besides, lusterless skin can provoke other problems such as increased sebum secretion (as your skin tries to produce more moisture), and pimples.

For instance, fine lines as well as wrinkles are not only more visible if the skin is dry but also more easily developed. But hydration is more than merely water. Water is however important but it essential to supplement the occurrence of electrolyte to allow the cell to soak adequate moisture.

Stay Hydrated:

Your goal is eight glasses of water daily and nothing fancy. Everybodys needs are different so listen to how YOUR body feels with water. An easy way to know how much water is by drinking half your body weight in oz. If you can't do plain water, infuse your drinking with something like lemon, cucumber or berries just to give it a bit of zip and even a tiny health kick.

Carry your own Water Bottle:

Having a water bottle to hand in the day will help you remember; drink more. Splurge on a water bottle that you like — it'll be an incentive to want to drink.

Eat your water:

Fruits & veggies contain a high level of water —water is vital to our life and our health, eating your water from fruits will help you hydrate e.g Watermelon, cucumber etc. Additionally, they are vitamin and antioxidant powerhouse good for your skin.

Hydration is not just about what you consume. Remember about the external hydration too! Acting as an aside, using hydrating serums that contain hyaluronic acid can help attract water to the skin and make it appear more voluminous and dewy.

The Hydration Myth: Can You Drink Too Much?

When water is sometimes needed in life-threatening situations, over-hydration can be a bad idea. Over-hydrating can do more harm than good, with excess water intake spurring an under-production of hormones that are vital to optimal health. Always listen to your body, and experience the hydration intelligently.

The Magic of a Consistent Skincare Routine

The skin requires constant care and attention if it is to remain supple, smooth and healthy. Of course, one can have fun with an occasional face mask, but for the glowing skin, you need a daily regimen that you’ll like. That means if you are continually changing the products you are using or only moisturizing your skin only when it is upset, then you are not reaping the benefits of consistent skincare.

Building Your Routine

Skincare isn’t all about using a dozen of products for different steps of the treatment. However, a routine that is easy to follow and more practical could be more beneficial than that complicated one that cannot be followed strictly.

Exfoliation:

Exfoliate 2-3 times a week to exfoliate your skin of dead cells, and let the new shining layer underneath show up. AHAs and BHAs are excellent for improving skin brightening as well as pore congestion without mechanically tearing the skin, which physical exfoliants can do. But, remember that exfoliating is not the only thing your skin needs and if you overdo it all of that will backfire, so stay gentle with scheduled dumps into the layers after listening to what they need.

Cleanser:

A mild soap can be used depending with the skin of the wearer, though this is preferred to be used once. Here, you will learn about the different types of skin and what cleanser is suitable for each skin type; oily skin, dry skin and normal skin. Cleansing helps in washing out several impurities such as dirt, oil and makeup that can cause your pores to block and cause your skin to lose its natural radiance. The best time to double cleanse is at night especially when you apply makeup or sunscreen as it means your facial skin is cleaned.

Toner:

A toner enables individuals to wash their face getting the skin to its normal pH level and also get their skin ready for the next process. To be more precise it can merely offer moisturization or help in addressing problem such as acne or lackluster skin, this wholly and solely depends on the product type of the toner in consideration. Note: Skip alcohol based toners to avoid stripping off the skin of its natural moisture.

Serum:

Serums are the viatic rollers of your skincare roster. They are formulated with high concentrate active solutions to address certain skin issues. From ascorbic acid for illuminating and nicotinic acid for controlling the oiliness and hyaluronic acid for moisturizing, serums are powerful. It will help you think of them as the screening superheroes in your skincare repertoire.

Moisturizer:

The final advice for those using serum is to moisturize after applying it on your skin. Some moisturizers help to seal in moisture and consequently help your skin to remain smooth. For some, like the face, select a light moisturizer depending on the skin type, gels for the oily face and creams for the dry face. So in case you are using any oil on your skin, then don’t skip this part even if you have oily skin.

Sunscreen:

Never skip proper sunscreen! Premature aging, hyperpigmentation and skin cancer are few of the consequences that we may endure.UV rays remain one primary culprit. Protect Your Skin And It Will Thank You In The Long Run. Opt for a broad-spectrum SPF 30 or higher and wear it every day (even when you're indoors, the rays still penetrate windows).

Keep It Simple

For achieving a radiant skin, you do not have to follow a 10 step routine. Believe it or not, less actually is more. Keep it simple and incorporate products as needed, depending on the state of your skin.

Adapting your skin needs

Moreover, your skin is not a static commodity but can evolve with the changing seasons, and climates or even stress levels. Just like in the winter, your skin very well needs hydration but during summer you might be worried more about oil control. Adjust your routine as needed, to support what your skin needs.

Sleep: The Ultimate Beauty Elixir

Ever heard of "beauty sleep"? It’s a real thing. Sleep is the prime time that your skin repairs itself, so a lack of it could result in tired looking or dull skin. If you are sleep deprived, cortisol production increases — this can cause collagen breakdown which leads to sagging skin and wrinkles.

The Science Behind It

As you sleep, your body send more blood to the skin and makes sure that you wake up with a clear picture of having just awaken. Conversely, lack of sleep decreases blood circulation and the skin looks pale washed out. During sleep, your body also is producing collagen the protein that keels our skin well firm and smooth. Sleep shortness accelerates the time of aging.

It is not just about quantity, it has to be of quality. And while you drift between the most restorative stage of sleep (deep or REM) smothers slowly go to work which is when your skin does half its repairing.

How to maximize your Beauty Sleep

Get 7-9 Hours Sleep:

Seize the day and get plenty of sleep! Develop bed time rituals that help you relax and sleep faster. No screens for an hour before the bed; blue light from our phones, computers and television can mess up with your body's melatonin production a hormone you need for sleep.

Sleep on your back:

Not only does this lower the chances of sleep wrinkles (wrinkles that can be formed when you press your face against a pillow for hours), but it also helps decrease puffiness. Extra credit: And if you sleep on silk, it's kinder to your skin and prevents the nightly friction that can form creases in wrinkles or worsen breakouts.

Night time Skincare Routine: Use a nice hydrating night cream OR serum before bed to lockin moisture while you sleep. Items that help your skin repair itself — which ones have retinol, peptides, while hydrating hyaluronic acid.

The Importance of a Sleep-Friendly Environment

Make your bedroom a place to sleep by making it cool, dark and quiet. Think about clearing out blackout curtains, a white noise machine or an eye mask to help you relax and get sufficient sleep. Your skin will thank you!

Nourish from the Inside Out

Your body reflects what you put inside it. By eating a diet full of processed foods, sugar and unhealthy fats produce pimples or acne redness as well dull skin colour. Meanwhile, a diet rich in nutrients will feed your skin everything it needs to radiate.

Skin-Loving Foods

Eat Antioxidants: Blueberries, spinach, nuts and dark chocolate Antioxidants protect skin by limiting the production of free radicals. Free radicals can be harmful and lead to oxidative stress that creates symptom to mature prematurely, causing the skin damage resulting from premature aging.

Unsaturated fats: They found in avocados, olive oil and fatty fish like salmon are great sources of omega 3 acids that retain the natural moistures in your skin thus making it plumped. Especially omega-3 fatty acids can help to fortify the protective barrier in your skin, inflammation is decreased and water remains more securely stored.

Vitamin C: Essential for collagen production, so oranges, strawberries and bell peppers. It is the protein responsible for making your skin firm and tight, instead of loose or laxy.

Zinc: Zinc rich foods like chick peas, seeds and oysters are full of this magical mineral that helps in regulating oil production an reducing the risk of however much impossible acne outbreaks. Zinc is an anti-inflammatory, so it helps soothe inflamed skin.

Water-rich foods: Cucumbers, Watermelon or Celery provide vitamins and minerals important for skin health while hydration the skin as well.

Sugar and Skin

Sugar is one of the largest skin criminals. Sugar molecules bind to proteins such as collagen and elastin in the skin via glycation, which can happen when we consume unhealthy things like high sugar foods. This results in wrinkles, loss of toned skin and elasticity. Crushing your sugar and refined carbs can help to enhance the look of those visages, offering up additional protection against premature aging.

Gut Health and Skin

The health of your skin can largely be influenced by the health inside your belly. An unbalanced gut can be associated with skin conditions such as acne, rosacea, and even eczema. Eating probiotics, such as those found in yogurt and kimchi or taken through a supplement can keep your gut health up, which is essential for good skin.

Move Your Body, Boost Your Glow

Not only is exercise good for your body, it's great for the skin as well. Getting your sweat on boosts blood flow to the skin, carrying nutrients and oxygen our cells desperately need while encouraging turnover. Exercise helps too, as it excretes toxins via your skin with sweating which results in a natural detox.

The Benefits of Exercise for Skin

Improved Circulation:

Blood flow improves, which helps nourish skin cells and keep them healthy. Better circulation helps skin heal faster after breakouts and irritation.

Reduced Stress:

Exercise is also a great stress buster and we all know that mental peace ensures vibrant skin, as pressure release hormones which may cause acne or eczema for instance. Elevating and endorphins boosters in the body Exercise helps to make the skin glow like ever before.

Collagen Production:

Regular exercise will enhance collagen production giving you firm and youthful skin. Being active is one way to help reduce the aging process, as collagen is what holds our skin together and keeps its elasticity.

How to Incorporate Exercise into Your Routine

Do What You Love: Do yoga, dance class, swim or run — find something that you actually enjoy and it will not feel like working out.

Sweat it out: Shoot for 30 minutes of moderate exercise, on most days. Even a short workout — 10 minutes workout will do good for your mood and circulation.

Skincare After a Workout: It will be helpful if you cleanse your skin after workouts, because of the sweat. Exercise sweat can be really problematic — it is full of toxins and bacteria your body eliminated, so you have to wash your face with gentle cleanser afterward.

The reason for the exercise induced breakouts has something more do with all sorts fungi that love warm and moist environment which makes staying on skin. So, apply a hydrating serum or moisturizer to help restore moisture in your skin.

6. Sun Protection: Your Skin’s Best Friend

The sun might be incredible to bask in, however additionally it is the main wrongdoer for untimely growing older dark spots and pores and skin cancer. But there is an element of skin care that should always come first if you are striving for a youthful and radiant complexion.

The Dangers of UV Exposure: UV rays can create faults in the DNA of your skin cells, which may ultimately lead to mutated genes and a variety of skin cancer types. UV exposure can also cause fine lines, wrinkles and hyperpigmentation regardless of how you feel about cancer, no one wants to have their skin age them before they even win any prizes at the County Fair.

Sun Protection Tips:

• Apply Sunscreen Every Day: Apply a broad-spectrum sunscreen at least SPF30 every day even if it is cloudy or cold outside. Rinse and reapply every two hours if you are outside, include head-cracking, ears parts of the body to which sunlight tends to hit.
• Take Cover: If its at all possible, stay in the shade as much as you can and especially avoid being exposed to sunlight during peak hours (10 am-4 pm)! A brim hat along with accessories like large aviators will also help block the sun directly from your face.
• Cover it up: Wear protective clothing, like long sleeves and covered up clothes when you're in the sun. These days you can even buy clothes that come with built-in SPF protection, which is super useful too!
• Never Rely on Makeup SPF: Certain makeup products have some natural SPF in them, but its generally not able to adequately protect your skin.You should always use a separate sunscreen under your makeup if you want adequate protection.
• Indoor Sun Damage: Even when you are inside or behind the wheel, remember that UV rays can pass through windows and still cause damage to your skin. Somedays feel like you don't leave your house but still put on sunscreen every single day.

7. Stress Less, Glow More

No, Stress is not only a mood killer and it also kills your skin. So, stress will then produce cortisol (a hormone) to make the skin release oil creating acne. Stress diminishes the quality of immune system and results in inflammation on skin or causes several other types inflammatory disorder like eczema, psoriasis.

The Connection Between Stress and Skin

Stress can also bad for skin because it compromises the natural water barrier in your skin which means that our skins ability to retain moisture and protect itself from damage by environmental factors. Some researches say that stress is a crucial factor in the development of many skin diseases. This can cause the skin type to go through dryness, sensitivity and deterioration of skin complexion. It can slow down the healing of your skinencouraging further inflammation or acne production on our skins.

Stress-Relief Techniques for Better Skin

• Mindfulness and Meditation: Daily, a few minutes have to be allocated for the practice of mindfulness or even a simple meditation and this definitely reduces stress levels. A breathing exercise – even if it’s only five minutes – can help reduce stress and thus the break out of pimples on your skin.
• Exercise: Recall that exercise is perhaps one of the most effective remedy with which people can fight stress and improve their mood. Exercise makes the body release natural chemicals called endorphins that can prevent the damaging impact of stress on your skin.
• Sleep: The first thing that you should do in case of managing stress is ensuring that you get enough sleep. Well-rested skin is healthy skin, and when your body is prepared to combat stress, that will show on your skin as well.
• Relaxing Skincare Routine: It is for this reason that, carrying soothing, relaxing skincare products into your daily use would go a long way in creating that massage and relaxation feel. This because some of the ingredients used in the preparation of the beverage include lavender, chamomile and aloe vera that has anti-inflammatory bets that can help sooth skin stressed by the rigors of work.

8. Digital Detox for Skin Health

Technological devices surround us every day starting with our portable phones, our computers, Televisions, tablets. However, spending a lot of time in front of the screen is quite bad for your skin!

Blue Light Exposure

Blue light or high-energy visible light (HEV) is emitted from digital screens and is six times more capable of penetrating skin than UV rays. Blue light has been found to have negative effects on skin and they include the acceleration of skin aging, increased production of melanin and interference with the skin’s natural healing process.

Tech Neck and Screen Strain

Staring at the phone or Laptop, creates fold lines on the neck popularly known as “tech neck.” Also, frowning or squinting at screens results in crow’s feet and eye duress.

How to Protect Your Skin

Blue Light Filters: Essentially, it is now easier than ever to experience blue light filter as many devices have the setting. There are also various screen protectors that can be bought to reduce the effects of the blue light onto the skin.

20-20-20 Rule: For every 20 minutes of screen time, take break and look at something 20 feet away form 20 seconds. This makes your eyes heal from the stress sometimes, causing them to hurt and it also allows your face some time off screen.

Digital Detox: It’s good to use your devices for some time so that your skin – and your mind can take a break. It is possible to ‘reset’ your skin even if its only for a few hours, and minimize the impact of the blue light on it.

9. Clean Your Phone, Protect Your Skin

Your phone is filthy with bacteria. When you touch your phone, dirt, oil and bacteria move from your fingers to the screen of the device. But the germs from that screen are going right onto your face and can contribute to acne, inflammation on your skin.

How to Keep Your Phone (and Your Skin) Clean

Keep Your Phone Clean: Wipe your phone with disinfecting wipes or a microfiber cloth, at least once daily. Do not use any abrasive cleaning chemicals that can destroy your cell phone screen.

Hands Off: Don’t touch your face after handling phone. If you must answer your phone, use headphones or a speaker so that direct contact between the skin and your cell does not occur.

Wash Your Hands: By far, the most effective way to sow bacteria in your skin is to keep your hands clean! Get into the habit of washing your hands often, particularly before you touch your face or use skin care products.

10. The Power of Positivity and Confidence

And last but certainly not least, what you think of yourself and your skin matters. Confidence is contagious, and more often than not radiance shines from the inside out!

Glow from the Inside

Positive Affirmations: Begin your day with a few positive affirmations. Just say to yourself; you are beautiful and worth glowing inside out throughout the day. It goes without saying that positive self-talk has a direct impact on both the way you feel and the vibe you emit.

Confidence is the key: Embrace what makes you different and focus on wearing the things that make you feel good. Whether it is a popping lipstick, or the best jeans, own for that perfect fit moment - your smile showing up no matter what! Confidence is often considered the most beautiful side of yourself.

Practice Gratitude: Developing gratitude can change your mindset and reduce stress. Instead, find a similar activity that reflects mindfulness and gratitude — like taking more time each day to appreciate the things (and people) you are grateful for in life, another practice known to bolster your mental state as well as give your skin new radiance.

Conclusion:

The Glow-Up Journey Is Yours To Keep Having clear skin is not about perfection, it comes from consistency and self-care & of course knowing what works for your body. Make these daily habits part of your routine, and you will not only look great with beautiful skin but also increase your likelihood to feel more vibrant. Keep hydrated, take care of your skin and remember to shine from inside.

It all begins with your daily choices, those are just the first steps of the glow-up journey. Take it, and let your sparkle show!

Dr. Alakha AS, BAMS

Dr. Alakha graduated, BAMS physician from MGR University P.S. Varier Ayurveda College in Kottakkal