How to Rejuvenate Dull Skin and Make It Glow

Hydrate | Sleep | Diet | Skincare | Oils | Protect | Action

Evidence-based. Credit goes to all researchers

Achieve radiant, glowing skin with expert tips on hydration, sleep, diet, skincare routine, essential oils, and protection.

Hydrating for Glowing Skin 💦

Drink water to help flush out toxins, not drinking enough will cause your skin to be more oily to keep itself moisturised and release toxins through the oil resulting in acne. (Rodrigues et al., 2015).

Skin cells are exposed to the elements and so are likely to dry out quickly, water helps keep skin moisturised and protected (Rodrigues et al., 2015).

Water helps maintain the skin’s internal balance and tissue function, it reduces inflammation and is needed for deep tissue hydration. Lack of water causes ageing (Cao et al., 2020).

Aim to drink 2-3 litres a day (Rodrigues et al., 2015).

Aim to have water as your only drink, other than maybe matcha or coffee.

Sleeping Your Way to Radiant Skin😴

Sleep the recommended 8 hours a day to wake up refreshed and avoid dark circles (Oyetakin-White et al., 2014). You need good quality sleep so your skin has the proper time to nourish and repair itself.

Lack of sleep can cause the skin to age much faster and have a reduced barrier function (Oyetakin-White et al., 2014). It can also hinder the body’s ability to regenerate skin cells and collagen (Kahan et al., 2010).

Clean your pillowcases and sheets weekly to help remove the number of bacteria that get in contact with your skin.

Try sleeping on your back to minimise any wrinkles and reduce your face’s contact with the pillow.

Silk Pillowcases

• Silk pillowcases can reduce your chance of pimples compared to regular cotton covers.
• Absorb fewer bacteria and sweat from your face making them cleaner to sleep on each night.
• Reduce the friction between hair and skin. This minimizes wrinkles, and hair loss and prevents pimples by making skin less inflamed.
• Less drying on the skin and hair by absorbing less moisture.

Replace your bed sheets with silk for the same benefits for the rest of the skin on your body.

Copper Pillowcases

Copper pillowcases are very beneficial to the skin due to their natural antimicrobial properties, lowering the number of bacteria. They are often infused in hospital linen to help prevent bacteria and its spread.

They are also shown to heal skin and are placed in wound dressings to help with skin regeneration. Thus they could help reduce skin inflammation and fasten the repair process of acne (Salvo & Sandoval, 2022).

Copper may also reduce fine lines, wrinkles and skin sagging (Borkow & del Carmen Elías, 2016). It can reduce crow’s feet by 9% in a month (Baek et al., 2012). This is because of copper’s ability to stimulate collagen synthesis (Borkow & del Carmen Elías, 2016).

Most copper pillowcases are made with a silk-like material or infused with mulberry silk. Thus they have the same benefits as silk, reducing the friction between your hair and skin and reducing oil absorption.

Copper vs Silk, Which is better?

When it comes to choosing, copper is usually better has it has the benefits of copper as well as silk.

Nourishing Your Skin from Within 😋

What you eat will show up on your skin so pay attention to what you eat. You need to nourish your skin internally.

Even with good sleep, drinking plenty of water and a skincare routine, they won’t help you achieve glowing skin without a good diet.

Your diet should mainly consist of fruits and vegetables as they are rich in antioxidants. Eat lean meat such as chicken breast and fatty fish, nuts and seeds, whole grains like oats and oils like olive oil for cooking.

Antioxidants are one of the main ways to protect your skin cells from ageing.

Avoid eating processed foods, sugars and alcohol. Eat food with natural sugars like fruits and honey to keep sugar cravings at bay.

Increase your collagen synthesis

Collagen is the body’s most abundant protein, it is found in high amounts on the skin. Collagen is the main structural protein that gives skin its strength, elasticity and firmness.

Collagen synthesis gradually decreases as we age around the age of 25 and the body also begins to break it down (Reilly & Lozano, 2021). This leads to signs of skin ageing such as wrinkles and sagging skin (Reilly & Lozano, 2021). To minimise the acceleration of collagen breakdown avoid activities like sun tanning and smoking.

Have a diet focused on vitamin C and high-quality protein, specifically foods that are rich in the amino acids glycine and proline, these are usually found in animal products like chicken and eggs as they support collagen synthesis (DePhillipo et al., 2018; Holwerda & van Loon, 2022).

Calorie Restriction

Cutting your calorie intake but still maintaining optimal nutrition can help slow down cellular ageing which includes skin cells (Flanagan et al., 2020).

You can use an app that manages your calorie intake for the day.

I used myfitnesspal to ensure I was getting all my nutrients from my usual meals and to measure my calorie intake. I don’t use it anymore as it can be quite time-consuming and micromanaging each meal can make eating not fun, especially when I know what to eat now.

Best foods for skin

Skin focused Diet	Sources
Astaxanthin	Salmon
Beta carotene	Kale, Carrots, Spinach, Mango, Watermelon, Salmon, Butter, Cheddar
Cocoa polyphenol	Cacao powder
Copper	Almonds, Spinach, Cacao powder
Green tea polyphenols	Matcha (Green tea)
Lutein and Zeaxanthin	Kale, Spinach, Brocolli, Carrots
Lycopene	Roma tomatoes
Monosaturated Fats	Cold-pressed extra virgin olive oil, Avocados
Omega-3-fatty acids	Salmon, Trout, Sardines, Anchovy, Walnuts, Spinach
Probiotics	Yoghurt, Mozzarella, Cheddar, Cottage
Protein	Chicken, Fish, Eggs
Red wine polyphenols (Resveratrol)	Red Grapes
Selenium	Chicken, Cottage cheese, Eggs, Oats, Spinach, Milk, Yogurt, Bananas
Sulforaphane	Broccoli
Vitamin B2 (Riboflavin)	Egg yolks, Salmon, Tuna, Almonds, Chicken breast, Spinach, Cheese, Milk, Plain Yogurt
Vitamin B3 (Niacin)	Chicken breast, Tuna, Salmon, Peanuts, Green Peas, Potatoes
Vitamin B6 (Pyridoxine)	Carrots, Spinach, Peas, Bananas, Avocados, Salmon, Tuna, Ricotta cheese, Milk, Eggs
Vitamin C	Kale, Brocolli, Strawberries, Blackcurrent, Kiwi, Lemons, Oranges
Vitamin D	~20 min of midday sun exposure, Salmon, Tuna, Egg yolks
Vitamin E	Almonds, Pumpkin Seeds, Mango, Kiwi, Blackberries, Black Currents, Raspberries, Spinach, Brocolli
Vitamin K	Kale, Spinach, Brocolli
Zinc	Almonds, Pumpkin Seeds, Shrimp

Astaxanthin

Astaxanthin is a carotenoid that acts as an antioxidant and protects your cells against free radical damage caused by the sun and the environment.

It has anti-inflammatory and photoprotective properties and helps improve skin texture, moisture, elasticity, sagging, age spots, and wrinkles. It protects against UV damage and preserves collagen. (Balić & Mokos, 2019; Ng et al., 2020).

Beta carotene

Beta carotene is a carotenoid which acts as an antioxidant and protects your cells against free radical damage caused by the sun and environment.

It is found in high amounts in the skin and has photoprotective effects by absorbing light resulting in protection against sun exposure, preventing sunburn and reducing the rate of mitochondrial DNA (mtDNA) mutation in dermal fibroblasts.

It also has a role in preventing photoaging and repairing the effects of photoaging resulting in improved appearance of facial wrinkles and elasticity. Eating a high amount of beta-carotene can also result in a warm orange glow on your skin (Balić & Mokos, 2019).

Cocoa polyphenols

Cocoa polyphenol acts as an antioxidant and protects your cells against free radical damage caused by the sun and the environment.

It has anti-inflammatory and photoprotective properties by decreasing skin sensitivity to UVR by 25%. It increases skin hydration and improves skin texture by improving its density, thickness, roughness and scaling.

Blood flow is also increased so more nutrients are brought to the skin (Heinrich et al., 2006). Other studies have found it to improve the appearance of skin tone, wrinkles and skin elasticity (Andújar et al., 2012; Yoon et al., 2015).

Copper

Copper increases skin elasticity, reduces fine lines and wrinkles and promotes wound healing (Cao et al., 2020).

It also acts as an antioxidant protecting the skin from free radical damage caused by the sun and environment.

It stimulates the maturation of collagen and so helps improve skin thickness. It is also involved in melanin synthesis which is needed for the pigmentation of skin and hair (Park, 2015).

Green tea polyphenols

Green tea polyphenols are rich in antioxidants such as catechins helping protect your cells against free radical damage caused by the sun and environment.

It helps increase skin barrier function by improving the density, elasticity and hydration and decreases roughness and scaling. It boosts blood flow to the skin, meaning cells always have a steady supply of oxygen and nutrients.

Its photoprotective effects include reducing sensitivity to UVR by 25% (Heinrich et al., 2011). It can help suppress inflammation within the body and can suppress hyperpigmentation (Fukushima et al., 2020).

Lutein and Zeaxanthin

Lutein and Zeaxanthin are usually found together in foods. They are carotenoids which act as antioxidants protecting your cells from free radical damage caused by the sun and environment.

Although they are more useful in absorbing blue light for the eyes they have photoprotective effects and can protect against UV damage. It may also decrease your chance of squamous cell carcinoma (SCC), which is the second most common form of skin cancer; in people who have had a history of skin cancer.

It can improve skin features such as hydration, and elasticity and increase skin surface lipids. It can also prevent ageing-related collagen degradation (Balić & Mokos, 2019).

Lycopene

Lycopene is a carotenoid which acts as an antioxidant, protecting your cells against free radical damage caused by the sun and environment.

It can decrease the roughness of the skin and skin erythema (redness) by 40% from UV exposure. Mitochondrial DNA (mtDNA) deletion is also significantly reduced.

People with a higher concentration of lycopene in the skin have a vastly smaller number of wrinkles and furrows. Thus it can protect against acute and long-term effects of photodamage (Balić & Mokos, 2019).

Monounsaturated fats

Monounsaturated fats help increase the absorption of carotenoids like beta carotene, lutein, zeaxanthin and lycopene (Mashurabad et al., 2017).

The anti-inflammatory properties of monosaturated fats help improve skin elasticity and reduce skin ageing and the risk of severe skin ageing (photoaging).

Olive oil contains almost 75% monounsaturated fatty acids and contains squalene (a component of sebum comprising 12% of it) which can protect against dryness (Latreille et al., 2012). Squalene production drastically slows after 30 (Purnamawati et al., 2017).

Choose Cold pressed extra virgin olive oil pressed as it has more antioxidants and is less processed.

Omega-3-fatty acids

Omega-3-fatty acids help reduce inflammation thus reducing pimples and their redness, and provide photoprotection from UVR.

It can offer protection against photoaging by promoting collagen and elasticity. It also reduces the risk of non-melanoma skin cancer. (Pilkington et al., 2011).

It has a protective effect against photocarcinogenesis as it also lowers the risk of squamous cell carcinoma (SCC) (Sies & Stahl, 2004).

Probiotics

Probiotics can contribute to healthy skin by being an effective treatment for certain inflammatory skin diseases such as acne and may reduce the risk of eczema and its symptoms for those already affected by it (Bustamante et al., 2019).

Protein

Protein is required for the maintenance and repair of skin tissue, and collagen synthesis (Cao et al., 2020).

Focus on high-quality protein that contains high amounts of proline and glycine like chicken breast and eggs to further promote collagen synthesis (Holwerda & van Loon, 2022)

Resveratrol

Resveratrol has antioxidant and anti-inflammatory properties. It can protect against scarring and photoaging of the skin by increasing collagen and hydration levels by 20%, reducing reactive oxygen species (ROS) generation and improving fine lines, wrinkles, elasticity, laxity, skin tone, hyperpigmentation, radiance and roughness.

It can help with wound healing due to its impact on inflammation and its anti-bacterial, anti-fungal and anti-microbial properties and has immunostimulating effects at the wound site. Thus it can be useful in fighting skin infections (Hecker et al., 2021).

Selenium

Selenium is a mineral which protects the skin from UV damage by activating selenium-dependent antioxidant enzymes present in the membranes of keratinocytes (a cell type of the epidermis, making up 90% of the cells found in the outmost layers of the skin).

It can prevent and reduce the severity of skin diseases like psoriasis.

Deficiency is associated with an increased risk of skin cancer (Park, 2015). Lack of selenium weakens the antioxidant ability of the skin, making it more sensitive to UVR. It is essential in keratinocyte development and function (Cao et al., 2020).

Sulforaphane

Sulforaphane is a compound that acts as an antioxidant protecting your cells against free radical damage caused by the sun and environment.

It can help maintain collagen levels during photoaging (Santín-Márquez et al., 2019).

Vitamin B2

Vitamin b2 (Riboflavin) functions as an antioxidant and helps maintain collagen levels and increase red blood cell production, thus increasing the number of nutrients brought to skin cells.

Deficiency can cause cracks, itching and dermatitis around the mouth (Mahabadi et al., 2022).

Vitamin B3

• Vitamin b3 (Niacin) exhibits antioxidant and anti-inflammatory effects by inhibiting the generation of reactive oxygen species (ROS) and reducing the oxidative damage caused by UV.
• Reduces pigmentation of the skin after being exposed to UV, increases collagen synthesis and inhibits its degradation.
• Improves the skin barrier function by enhancing the structural and functional integrity of skin barriers.
• Reduce pores and uneven skin and improves wrinkles.
• May reduce skin roughness, and hyperpigmentation and improve skin moisture, elasticity, and clarity.
• Helps lighten your skin by decreasing hyperpigmentation (Boo, 2021).

Vitamin B6

Vitamin b6 (Pyridoxine) has antioxidant and anti-inflammatory effects. It protects the skin from UV damage and is needed for skin development and maintenance.

Diefieicny can lead to dermatitis (skin irritation/inflammation) such as itchy, dry or flaky skin (Kato, 2012).

Vitamin C

Vitamin C is an antioxidant that protects your cells against free radical damage, your skin needs it for collagen synthesis (Cao et al., 2020).

It can assist in wound healing and increase skin hydration. Deficiency can delay wound healing and cause scurvy with symptoms including rashes and easily bruised skin (Park, 2015).

It can also help minimise scars and may prevent dry skin and wrinkles (Pullar et al., 2017).

Vitamin D

Vitamin D can reduce DNA damage, inflammation and photocarcinogenesis from UV (Cao et al., 2020).

It may treat psoriasis and speed up wound healing. It can also increase skin immunity by increasing the stimulation of antimicrobial defence.

Its deficiency may be related to eczema (dry, itchy inflamed skin) (Park, 2015).

Vitamin E

Vitamin E has antioxidant and anti-inflammatory properties. It can significantly suppress collagen breakdown and can prevent skin ageing by inhibiting lipid peroxidation.

Deficiency can result in skin ulcerations (open sores) (Cao et al., 2020; Park, 2015).

Vitamin E is more effective when combined with vitamin C.

Vitamin K

Vitamin K is an antioxidant and protects cells from free radical damage caused by the sun and the environment.

It is essential for blood clotting, thus helping assist in healing wounds and bruises (Ghorbanzadeh et al., 2019).

Zinc

Zinc is an essential mineral, it helps protect the skin against photodamage by absorbing UVR, which helps limit its penetration into the skin.

When combined with vitamin C it exhibits antimicrobial activity which can help with reducing bacteria found in acne.

Zinc deficiency has been related to Epidermolysis bullosa (EB), a skin disease that causes the skin to blister easily and eczema (AD) (Park, 2015).

Achieving a Radiant Glow with Your Skincare Routine 🥰

To slow down your skin from ageing, have a good skincare routine.

How often should you exfoliate?

Exfoliate twice a week to help remove dead skin cells, and prevent blackheads and clogged pores. This can stimulate cell turnover which gives skin a more polished and smoother look (Rodan et al., 2016).

How to start your skincare routine?

It starts with washing your face with a face wash (cleanser) twice a day, applying an antioxidant serum after and finishing by using a facial moisturiser. Make it part of your morning and night routine (Noor et al., 2018; Rodan et al., 2016).

For your exfoliator, you can either apply it before or after using your face wash (cleanser).

If you exfoliate first, it would mean a better and deeper cleanse, helping wash away everything. Whereas if you use your fash wash first, it will allow your exfoliator to work deeper meaning a better exfoliation.

I exfoliate first. It depends on you what your skin needs. For example, if you have blackheads, using a face wash first would be better.

When washing your face, start by rinsing your face with warm water to dilate the pores and after applying the face wash (cleanser), rinse off with cold water to tighten the pores.

Dry by using a patting method, as it is more gentle than rubbing, both for your face and body. This is to avoid friction and irritation, meaning you are less likely to pull/drag the skin.

When applying the antioxidant serum and moisturiser let it set in, don’t pat dry.

Shaving

For my body, I apply body moisturiser and coconut oil mixed with aloe vera after each shower since I shave my body.

Body Shaver

You can shave your arms and body hair to achieve a cleaner look and make your muscles more defined.

Facial Shaver

It is up to you if you want to shave your face or not. The benefits of shaving your face include showing off more skin, saving time on maintaining your beard, making you look younger and achieving a cleaner look.

Some people can pull it off, but most men won’t be able to achieve a full gown beard until their late 20s. Avoid stretching the skin and use shaving cream/balm for lubrication.

Products for clear skin

Face wash (Cleanser)

Antioxidant serum

Consuming antioxidants through fruits and vegetables and applying them make them work their magic internally and externally on your skin.

Facial moisturiser

Moisturising penetrates deep into the skin to influence the skin’s structure and function. It improves skin barrier repair and maintains skin integrity and appearance by improving skin hydration, fine lines, smoothness, and softness and reducing water loss.

It prevents dry skin and provides a protective film over the skin helping protect it against friction and the elements, such as dry air and pollution.

Depending on the moisturiser’s ingredients, it can also have anti-inflammatory, antipruritic (cooling effect/sensation on the skin, to reduce itch symptoms), and wound healing acceleration (Purnamawati et al., 2017).

Using a moisturiser will help reduce the need for your skin to moisturise itself by overproducing oil (sebum).

Exfoliator

Body moisturiser

Look for non-comedogenic moisturisers (which won’t block pores) as pores need to breathe, blocking pores can lead to comedones (blackheads or whiteheads) and acne (InformedHealth.org, 2013).

Avoid ones with fragrances. A moisturiser is best used when skin is still a bit damp so try to moisturise right out of the shower to moisturise deeper (Purnamawati et al., 2017).

Body Oil

Coconut oil

• Coconut oil has antioxidant, antibacterial, antimicrobial, anti-cancer, anti-inflammatory, healing and moisturising properties.
• Helps improve the symptoms of skin disorders by moisturising and soothing the skin.
• Protects against UV by increasing the thickness of the epidermis and protects the skin by strengthening the skin barrier function.
• Significantly improves skin moisture content, reduces water loss and can promote wound healing through collagen synthesis.
• Increases collagen density, improve elasticity, and reduce wrinkles and skin recovery time after being exposed to UV light. It can
• Gives dull-looking skin a shiny look. (Pham et al., 2022; Varma et al., 2019).

Aloe vera

• Aloe vera has antioxidant, anti-acne, anti-ageing, anti-inflammatory, anti-bacterial, anti-viral, anti-tumour, anti-microbial, antiseptic (fights bacteria, fungi, and viruses), healing and moisturising properties.
• Contains vitamins, enzymes, minerals, fatty acids, and most of the required amino acids and has hormones that help in wound healing.
• Has a protective effect against UV and gamma radiation and can stimulate anti-viral and anti-tumour activity.
• Significantly increase collagen synthesis, make skin more elastic and less wrinkly, soften skin and tighten pores.
• Treats dry skin by improving skin integrity, and decreasing fine wrinkles, and erythema (redness) (Saleem et al., 2022; Surjushe et al., 2008).

Unlocking the Secret to a Glowing Skin with Essential Oils 🥰

Including coconut oil and aloe vera; argan, jojoba, marula and rosehip are other oils that are also very good for the skin.

Argan

Argan oil is mainly made up of monounsaturated fatty acids comprising 80% of it and contains polyphenols. It can help improve skin elasticity and hydration by restoring skin barrier function and maintaining water-holding capacity (Lin et al., 2017).

Jojoba

• Jojoba oil has antioxidant, anti-inflammatory, anti-acne, anti-psoriasis, antifungal, antimicrobial, and antiviral, properties.
• Softens the skin and makes it possible to stretch and move the skin without cracks and tears.
• Gives excellent lubrication without a greasy feel and can reduce evaporation from the skin as it is structurally similar to human sebum causing a soothing effect on dry skin and inhibiting excess flaking of skin cells (Gad et al., 2021).
• Enhances skin elasticity and restores the skin’s natural shine.
• Helps maintain the natural appearance of the skin.
• Increases skin surface suppleness which can last for many hours and may make the skin surface water-repellant and resistant.
• Helps with acne because of its properties as a liquid wax, which allows the dissolution of sebum deposits in hair follicles and so can remove comedones thus keeping skin clear.
• Helps in treating pain and reducing edema from sunburns (Gad et al., 2021).

Marula

Marula Oil has antioxidant, hydrating, and moisturising properties. It can help with irritation and is used for the treatment and prevention of scar tissue and can treat acne and other skin conditions (Komane et al., 2015; Shoko et al., 2018).

Rosehip

• Rosehip seed oil is one of the best anti ageing oils.
• It has a high number of antioxidants such as vitamins B, C, and E and carotenoids such as lycopene, zeaxanthin and lutein which combined together have a major antioxidant effect.
• Known for its high polyphenol content such as garlic acid, catechins and quercetin (Mármol et al., 2017).
• Can help decrease signs of skin ageing such as dryness by decreasing water loss and increasing moisture content, and wrinkles by decreasing the depth of crow’s feet wrinkles and spots. Skin elasticity is also improved. Quercetin can help with age spots.
• Can contribute to skin and collagen formation and can decrease skin pigmentation and so can be used to lighten skin.
• Anti-inflammatory properties can help with skin diseases such as eczema (AD).
• Can help protect cells against UV damage and can reduce red cell membrane disintegration and so increase their longevity (Mármol et al., 2017).

Protecting Your Skin for a Long-lasting Glow 💪

Dry air

During dry cold winters, spraying fine water particles or using a humidifier to add moisture to the air can help replenish moisture on the skin (Nishimura et al., 2018).

Dark skin

Daker skin might lose moisture faster, which is why moisturising is essential to prevent an ashy look (Wan et al., 2014).

Avoid skin lighting creams

Avoid using skin lighting creams as they can trigger inflammation and may worsen hyperpigmentation (Owolabi et al., 2020; Pollock et al., 2021).

Wear gloves

Use gloves and other protective clothing to cover skin as much as possible from friction, detergents solvents and other chemicals, and avoid excessive water exposure. Keep skin clean dry and well moisturised (Purnamawati et al., 2017).

Touching

Don’t touch or pick at your skin, the germs on your hands transferring to your face can lead to breakouts. Mobile phones can contain a lot of bacteria (Kõljalg et al., 2017).

If you already have pimples, touching them or popping them will only make them more inflamed, disrupt the natural healing process and may lead to acne scarring (InformedHelath.org, 2013).

Depending on its size this may result in taking months or years for it to fade or leave a permanent scar. Most pimples go away on their own by having a good skincare routine, sleeping, drinking water, and having a good diet.

Scratching can damage your skin and leave it drier (Tivoli & Rubenstein, 2009).

Sun

Exposing yourself to the sun’s UV rays is one of the fastest ways for our skin to age prematurely (photoaging). It can account for 80% of skin ageing (Amaro-Ortiz et al., 2014).

Every time you go out, wear SPF 30 or higher sunscreen, UV-protected sunglasses and a wide-brimmed hat to cover much of your face as possible. This will protect your skin from the ultraviolet rays of the sun and lessen your chance of getting skin cancer.

Smoking and pollution

Don’t do any form of smoking and when outside avoid the sun’s UV rays, pollutants such as dust and second-hand smoke as they contain toxins and anything else that you may think will contribute to oxidative stress (excess free radical production) so you can prevent your skin from prematurely ageing.

Shower

When showering with hot water the steam and heat help dilate pores to eliminate toxins. End your shower cold to tighten your pores, improve circulation and boost immune function (Buijze et al., 2016; Study, 2019).

Don’t expose your skin to very hot water for more than a few minutes as it can damage the skin by removing essential oils from your skin making it look dull and dry. Try to only take one shower below 10 minutes a day (Herrero-Fernandez et al., 2022).

People with hair covering their forehead constantly may transfer bacteria, dirt and sweat making it more prone to a breakout, which is why washing your hair every day is a must.

Using a mix of loofah a couple of times a week and using your hands can help prevent over-exfoliating your body. Don’t use a loofah on your face; replace it every 2 months.

Use a bath towel 2 to max 3 times before needing to go on the wash as they can accumulate bacteria, dirt, oil and dead skin cells and you don’t want to be rubbing that in your face and body. This would mean using 3 – 4 towels a week or doing your laundry twice a week. Don’t share bath towels.

Don’t let sweat linger on your body as it can make acne worse, wash whenever possible after sweating (Sardana et al., 2002; Zari & Alrahmani, 2017).

This body wash doesn’t contain any harsh chemicals or soaps.

Stress

Keep your stress levels in check, as stress is thought to increase inflammation and sebum production, delay healing by up to 40%, and decrease blood flow to the skin which can cause fewer nutrients to travel there and so lead to breakouts.

Stress causes the hormone androgen to increase which stimulates the sebaceous glands in the skin resulting in overproducing sebum and clogging hair follicles (Chen & Lyga, 2014; Zari & Alrahmani, 2017). To destress, Read a book or try meditation/yoga.

Ashwagandha is a herbal supplement which acts as an adaptogen, meaning it can help decrease levels (Salve et al., 2019; Singh et al., 2011).

Exercise

Keeping fit and healthy by exercising can improve your skin structure by increasing hydration levels, it improves the skin’s ability to retain moisture (Oizumi et al., 2021). Getting to an unhealthy weight and losing it can leave you with stretch marks and cause the skin to sag, leaving you with excess skin (Oakley, 2021).

Action to take ✍️

• Drink 2-3 litres of water daily.
• Have consistently good quality 8 hours of sleep each day.
• Upgrade your pillowcases to copper and clean pillowcases and sheets weekly.
• Try to sleep on your back.
• Eating a diet rich in fruits and vegetables, lean meats like chicken and fatty fish and nuts and seeds and using olive oil for cooking.
• Focus on vitamin C and high-quality protein (proline and glycine).
• Avoid eating processed foods, sugar and alcohol.
• Eat honey and fruits for sugar cravings.
• Avoid sun tanning and smoking.
• As part of your morning and night skincare routine, start with a face wash, an antioxidant serum after and finish by applying a moisturiser.
• Exfoliate twice a week.
• Apply a body moisturiser after showering.
• The best oils for your skin are Coconut oil, rose hip seed oil, jojoba oil and aloe vera.
• Shave to improve aesthetics.
• Don’t touch, pick at or scratch your skin.
• Protect yourself from the sun by wearing SPF 30+ suncream, a wide-brimmed hat and UV-protected sunglasses.
• Avoid smoke and pollution.
• Start your shower with warm water and end with cold water, don’t shower with very hot water and limit it to 10 minutes.
• Use your towel only 2- 3 times.
• Wash your hair every day.
• Don’t let sweat linger on your body.
• Use a mix of a loofah and your hands and replace the loofah every 2 months.
• Don’t use the loofah on your face.
• Take up reading, meditation or yoga. and exercise regularly.
• Take ashwagandha.

If you follow the actions on this list you will eventually get clear glowing skin, reverse acne and any past acne scarring.

References 🤓

Amaro-Ortiz, A., Yan, B., & D’Orazio, J. (2014). Ultraviolet Radiation, Aging and the Skin: Prevention of Damage by Topical cAMP Manipulation. Molecules, 19(5), 6202–6219. https://doi.org/10.3390/molecules19056202

Andújar, I., Recio, M. C., Giner, R. M., & Ríos, J. L. (2012). Cocoa Polyphenols and Their Potential Benefits for Human Health. Oxidative Medicine and Cellular Longevity, 2012, 1–23. https://doi.org/10.1155/2012/906252

Baek, J. H., Yoo, M. A., Koh, J. S., & Borkow, G. (2012). Reduction of facial wrinkles depth by sleeping on copper oxide-containing pillowcases: a double blind, placebo controlled, parallel, randomized clinical study. Journal of Cosmetic Dermatology, 11(3), 193–200. https://doi.org/10.1111/j.1473-2165.2012.00624.x

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