Glowing skin is something many people strive to have. For some, radiant skin is an outward sign of health, while others wish to achieve this look for cosmetic reasons.
There are many ways to improve the skin’s radiance. People can improve the health of their skin by making diet and lifestyle changes. There are also many skincare and makeup products on the market that can give the appearance of glowing skin. we will look more closely at what glowing skin is, the factors that influence it, and how to work towards it.
What is glowing skin?
Glowing skin means different things to people. Many people use the term to refer to skin that looks healthy and “awake” rather than dry, dull, or unevenly textured. For some, healthy skin results in a natural sheen, or “glow.”
Naturally, glowing skin is typically skin that is healthy and hydrated. People can work towards this by gradually implementing a skincare routine, as well as by making changes to their diet or lifestyle where necessary.
Smoking, alcohol, and UV light can all damage skin health, so avoid these where possible.
Healthy skin is something that most people can work towards. Typically, healthy skin will appear:
- Smooth, with few breaks or blemishes
- Adequately hydrated, being neither too dry nor too oily
- Fairly even in color, rather than red or inflamed
It is important to note that healthy skin does not mean perfect skin. Perfect skin is not attainable. Skin can be healthy and glowing, while also having normal characteristics, such as:
- Visible pores
- Fine lines and wrinkles
- Birth marks
- Occasional blemishes
Skincare for glowing skin
Many people start working towards healthy-looking skin with skin care products. This can feel complicated, as there are many companies that claim their products will help someone achieve glowing skin. Many people benefit from a simple routine that consists of cleansing, toning, moisturizing, and sun protection.
Cleansing
Cleansing products help remove dirt, makeup, and excess oil from the skin. When choosing a cleanser, it is important to look for one that is gentle, pH-balanced and does not include harsh chemicals or soap. Cleanse the skin upon waking up, before going to sleep, and after sweating. Use warm water rather than cold or hot, and pat the skin dry with a clean towel.
Toning
When added to your daily skincare routine and used regularly, it can have a major positive impact on the appearance and tightness of your pores (hello, ageing skin). Toner also restores your skin’s pH level, smooths skin by refining rough patches and improves skin tone.
Moisturizing
Moisturizers add water to the skin. People with oily skin may prefer an oil-free moisturizer, while those with dry skin may prefer something heavier that contains oils or butters.
Sun protection
Sunlight contains UV light, which can cause burning, sun damage, and visible signs of ageing. Applying an SPF product before going outside is an easy way to reduce the risk. When choosing an SPF product, look for one that is:
- broad spectrum
- SPF 30 or above
- suitable for a person’s skin type
Apply sunscreen to all areas of exposed skin, including around the eyes and neck. When the sun is at its strongest, stay in the shade or wear lightweight clothing and a hat to cover the scalp.
Foods for glowing skin
A healthy diet benefits the entire body, including the skin. Even if a person has a good skincare routine, they may not find their skin looks healthy if they do not take care of themselves internally.
Avoid foods that are high in sugar, saturated fat, and salt. Instead, focus on:
- fresh fruits and vegetables
- whole grains
- lean proteins
- healthy fats, such as olive oil, avocados, and nuts
Certain nutrients are especially important for skin health. These include:
| Nutrient | Benefits | Food sources |
| Vitamin A | the growth and maintenance of healthy skin cells; may protect against skin cancer. | sweet potato, spinach, carrots, cantaloupe |
| Vitamin B2 | maintain collagen levels in the skin. | fortified breakfast cereals, dairy, mushrooms, almonds |
| Vitamin B6 | skin rashes, and cracks in the skin around the mouth. | chickpeas, salmon, fortified breakfast cereals, potatoes, bananas |
| Vitamin C | protects against sun damage, and reduces the risk of some skin diseases. | citrus fruits, bell peppers, kiwi, broccoli, strawberries |
| Vitamin D | healing, protection against sun damage, and reducing inflammation. | cod liver oil, seafood, UV-exposed mushrooms, fortified dairy milk and plant milk, fortified breakfast cereals |
| Vitamin E | protect against sun damage. | wheat germ oil, sunflower seeds, almonds, sunflower oil, peanut butter |
| Omega-3 fatty acids | May help some skin conditions and protect against sun damage. | flaxseed oil, chia seeds, walnuts, salmon, herring, mackerel, canola oil |
| Zinc | skin integrity and wound healing. | oysters, baked beans, fortified breakfast cereals, pumpkin seeds, chickpeas |
Lifestyle changes for glowing skin
Making some simple lifestyle changes can have an impact on skin health and appearance. They include:
Relieving stress
Scientists believe that it can raise inflammation levels, decrease blood flow to the skin, and delay skin healing.
Reducing stress and making time to relax are generally beneficial for the body and mind. People can do this by:
- Reducing any stressful activities they do not need to do, such as by delegating them
- Making time for activities they enjoy or find stress-relieving
- Winding down before sleep every night
- Practicing yoga, breathing exercises, or mindfulness
Getting enough sleep
Sleep can help support mental health and allow the body to heal from damage, which can benefit the skin.
A lack of sleep was associated with skin ageing, reduced barrier function, and dissatisfaction with the skin’s appearance among 60 white women.
Drinking water
The body requires adequate water intake to stay healthy. While there is limited evidence that drinking more water directly improves the skin’s appearance,
Exercising
Regular exercise may therefore improve age-related skin deterioration.
Physical activity improves general health, so aim for 150 minutes of moderate-intensity aerobic activity, such as brisk walking, every week. Alternatively, aim for 75 minutes of vigorous-intensity aerobic activity every week.