Tips To Get A Healthy And Glowing Skin

Youthful, gleaming, healthy, and attractive skin is what everyone needs. But many barriers can make your skin look dry and dull:

• Stressful lifestyle
• Hectic work schedules
• Inadequate sleep
• Lack of nutritious diet
• Pollution
• Damaging UV rays
• Excessive Smoking
• Alcohol intake.
• Aging factors
• Temperature changes
• Hormonal changes
• Acne and Pimples
• Excess Melanin Production

So let's learn about these factors affecting your skin and how we can get rid of them.

1) Stressful lifestyle:

Getting stressed is quite apparent these days. Stress can be due to workplace problems, family problems, unemployment, or maybe due to some ailment. Now since it has become a part of our life, we need to know how we can handle it.

• Causes of workplace stress:
  •           Unsatisfied with the job.
  •           If you have a heavy workload or too much responsibility.
  •           Long working hours.
  •           Poor management, low decision-making aptitude
  •           Working in risky situations.
  •           Feeling insecure about your chances of advancement.
  •           Risk of termination
  •           You were facing harassment at your workplace.
• Causes of life stresses:
  •            Divorce
  •            Death of a loved one
  •            Losing your job
  •            Chronic illness or injury
  •            A traumatic event, such as theft, rape, natural calamity, or violence.                
  •            Emotional problems (depression, anxiety, anger, guilt)
• Inside factors:

         Fear and skepticism - When you daily hear about the threat of terrorism, threatening situations like COVID-19, and toxic chemicals in the news, it can lead to stress because you feel like you don't control over those events.

         Perceptions and Attitude - It means how you react to a particular situation. E.g., if your bike is stolen and you show the positive attitude that it's ok, the insurance company will pay for it, then you will be stressed less. 

         Unrealistic expectations - No one can be perfect all the time. So, if you expect yourself to do everything correctly; you will feel stressed if it doesn't go that way.

         Significant changes - Certain life changes may be stressful, like a  wedding or a job promotion. Unpleasant events like divorce, death in the family, miscarriage, financial loss.

Effects on the skin:

• Rashes
• Acne
• Hives
• Psoriasis
• Alopecia(hair loss)
• Vitiligo
• Dry skin
• Wrinkles
• Graying of hairs
• Bags under your eyes(puffiness or swelling)
• Increased signs of aging

Preventive measures:

There are some of the ways to relieve anxiety and stress:

i) Exercise

People who exercise regularly have fewer chances of developing stress and anxiety. It's because of the following reasons:

• It lowers your body's stress hormone; cortisol
• It improves your sleep quality
• You feel more confident and enthusiastic, thereby enhancing mental wellbeing.

ii) Supplements

Some of the joint supplements that benefit in stress and anxiety reduction:

• Lemon balm
• Omega-3 fatty acids
• Green tea
• Kava kava
• Valerian
• Ashwagandha

iii) Lighting a candle (aromatherapy)

Burning a scented candle is remarkably soothing. Some of the calming scents are:

• Rose
• Lavender
• Roman chamomile
• Frankincense
• Sandalwood
• Bergamot
• Vetiver

iv) Lessening caffeine intake

Caffeine is a bracer found in tea, coffee, chocolates, and specific energy drinks. A higher intake of caffeine harm our minds. It increases stress and anxiety.

v) Chewing gum

It is found that people who eat chewing gums had a greater sense of wellbeing and lower stress. It's because chewing gum favors blood flow to the brain.

vi) Spend quality time with family and friends

Being a part of a social network, be it family or friends, develops a sense of bearing and self-worth, which helps you during your tough times. It's because of a natural stress reliever hormone, oxytocin in women.

vii) Laughing

It helps in relieving stress by:

• Alleviating your stress response
• Relaxing muscles thereby reducing tension

viii) Learn to say, "No."

Saying no is another way of relieving stress. If you take so many responsibilities which you can't manage, you end up getting stressed.

So learn to say no to control your stress.

ix) Practicing Yoga and meditation

Yoga is found to be beneficial for all age groups. Yoga helps in enhancing mood and serves an antidepressant effect. It also makes you enthusiastic and develops a sense of positivity in you.

Meditation provides you alone time for yourself. It helps you to endeavor your inner self and soothes your mind. It enhances your mental health and has proven to reduce stress.

2) Hectic lifestyle:

A significant population is experiencing stress due to a frantic work schedule and busy life. Reasons mentioned as below:

• the stress of getting late
• Work pressure
• Inefficiency at workplace
• Monetary insecurity
• Too much traveling
• Overthinking about everything
• Inability to fulfill wishes of loved one
• Insecurity of job
• More input and less output
• Incompatibility with your partner
• Lack of quality sleep

Effects on Skin:

• Lines and Wrinkles over the face
• Reduced skin elasticity
• Early skin aging
• Dark circles beneath the eyes due to lack of sleep
• Skin appears dry and saggy
• Darkening and dullness of face 

Preventive measures:

• Add fiber-rich foods to your diet
• Devour dry fruits like almond, raisins, and walnuts
• Take adequate sleep
• Don't underestimate yourself.
• Spend time with family
• Start saving money through fixed deposits

3) Inadequate Sleep:

Sleep deprivation is referred to as lack of sleep or disturbed sleep-wake cycle. It is not a disease but may have serious health ailments.

Causes:

• Shift work
• Too much consumption of caffeine, alcohol
• People using sleeping pills
• Sleep disorders
• Late-night eating habits
• A sleeping environment that is too noisy
• Using electronic gadgets close to bedtime
• Caregiver people
• Medical problems like sleep apnoea, depression
• Obesity
• Chronic pain
• Tiredness
• Late-night working habits

Effects on Skin:

• Decreased Wound Healing
• Acne
• Eczema
• Skin allergies
• Psoriasis
• Increased inflammatory response
• Dark circles under the skin
• Puffiness on the lower margin of eyes

Preventive measures:

There are various ways to promote quality sleep, including counseling, lifestyle changes, environmental changes, medications, multiple therapies.

• Leisure techniques like meditation, breathing exercises, sleep apps help improve your sleep.
• Behavioral therapy helps to identify thought patterns that contribute to limited sleep.

4) Lack of Nutritious Diet:

Lack of a well-balanced diet affects physical as well as mental growth. It builds up your body's physique and boosts immunity. It acts as a memory booster and intensifies your intellectual skills.

Causes:

• Lack of essential nutrients in the diet
• Medications which impair the absorption of nutrients
• Under-eating habits
• Lack of appetite
• Weakened digestive system
• Poverty

Effects on Skin:

• Seborrheic dermatitis
• Dandruff
• Keratosis pilaris- Red or white bumps on the skin
• Easy bruising
• Slow wound healing
• Dry, scaly skin
• Dermatitis
• Skin depigmentation
• Fungal skin infections
• Pallor in skin

Preventive Measures:

• Intake of a diet rich in nutrients and vitamins like Vitamin B12, vitamin C, Folic acid.
• Iron supplements
• Increase Protein in the diet
• Medications like multivitamin tablets, folic acid, and iron tablets.

5) Pollution

Environmental pollution is one of the biggest dilemmas that the world is facing today. Pollution over time has become the world's most threatening problem. The causes of pollution vary and are listed as follows: 

• Air Pollution is due to the burning of fossil fuels, fumes from vehicles, and heavy fertilizers.
• Water Pollution is mainly due to industrial waste, pesticides, fertilizers, oil spills.
• Land pollution is primarily due to human activities and misuse of land resources. 
• Soil pollution is due to the leakage of underground septic tanks, sewage systems, the leaching of harmful substances from landfills.

Effects on Skin:

• Increased risk of skin cancer
• Skin allergies
• Skin sensitivity
• Premature aging of the skin
• Dryness
• Dullness
• Roughness
• Eczema, acne, and psoriasis

Preventive Measures:

• Deep Cleaning

Use micellar water twice a day to make your face dust free and soothing. It attracts dust particles and is very gentle to use. It can be used with a cleanser at night.

• Toner

Highly effective alcohol-free toners are available that clear off any dust particle remnants which has not been removed through cleanser.

• Use Antioxidants

The use of products containing antioxidants like Vitamin A, C, and E helps fight against the oxidation process. It protects our skin from free radicals.

6) Damaging UV Rays:

Ultraviolet radiations are electromagnetic radiation with a wavelength from 100 nm to 400 nm. This is shorter than visible light but longer than X-rays. UV radiation is present in the sunlight. It is also produced by electric arcs, mercury-vapor lamps, tanning lamps, and black lights. It is divided into three bands:

• UVA (315-400 nm)
• UVB (280-315 nm)
• UVC (100-280 nm)

All of UVC and approximately 90% UVB radiation is absorbed by the ozone layer, water vapor, oxygen, and carbon dioxide.

Effects on Skin:

• Premature signs of aging
• Wrinkles 
• Leathery skin
• Liver spots
• Actinic keratosis
• Solar elastosis
• Sunburn
• Suntan
• Erythema
• Increased risk of cancer 

Preventive Measures:

• Wear tightly woven cloths covering the whole body
• Implement sunscreen with a Sun Protection Factor (SPF) of 30 or higher
• Apply lip balm with an SPF of 30 or higher
• Put sunglasses to protect your eyes and skin around it
• Favor dark colors over light
• Prefer dry fabric than the wet one
• Try wearing a hat
• Remain in shade

7) Excessive Smoking: 

Smoking affects every organ of the body, causing many diseases. Smoking causes about 90% of all lung cancer deaths. Smokers have more chances to develop heart diseases, stroke, and lung cancer than non-smokers. Smoking can cause cancer of almost all the organs and affect a person's overall health.

Effects of Smoking on Skin:

• It leads to free radicals production that leads to a lack of oxygen for the skin.
• Rugged skin tone: Due to the constricted blood vessels, the skin becomes pale and yellow.
• Premature signs of aging: Wrinkles on the face. Small vertical lines around the upper and lower lips.
• Drooping skin: The toxins in the tobacco affect collagen and elastin production, making the skin look saggy and older.
• Psoriasis
• Skin Cancer
• Increased Risk of Cancer

Preventive Measures:

• Quit smoking habit
• Prohibit Smoking in public places
• Taxation of Smoking
• Peer education programs
• Motivational lectures
• Community awareness
• Health warnings on tobacco products

8) Alcohol Intake:

Alcoholism can impact any age group, gender, ethnicity, body type. Alcohol dependence develops speedily and aggressively. There are many causes of alcoholism:

i) Biological Factors:

Alcohol gives a feeling of pleasure to some people. It encourages the brain to make it a habit; thus, it becomes a repetitive behavior.

Certain chemicals in the brain make us more susceptible to alcohol abuse.

ii) Environmental Factors:

Proximity to alcohol stores or bars makes you develop a habit of drinking. Some people get influenced by advertisements. Affluent people are found to consume more alcohol then the poor or average people.

iii) Social Factors:

Your culture, religion, family, and work all play an influential role in developing alcoholism. Like in high society, people are more alcoholic.

Some religions like Punjabi's and Christians are more likely to consume alcohol because it's a part of their culture. If your family has a habit of drinking alcohol, you are more likely to learn from them. Desire to fit-in and well-liked by people at the workplace might make you alcoholic.

Effects on Skin:

• Wrinkles due to dehydration
• Skin inflammation
• Acne-prone skin

Preventive Measures:

• Stop alcohol consumption
• Learn to say, "No."

9) Aging Factor and Excess Melanin Production:

•  Dry Skin
•  Loss of elasticity
•  Fragile skin
•  Skin becomes more transparent
•  Easy bruising
•  Delayed healing
•  Darker Skin
•  Uneven patches on the skin

Preventive Measures:

• Avoid exposure to excessive sunlight
• Chemical peels
• Microdermabrasion
• Laser Resurfacing

At Home:

• Kojic acid
• Hydroquinone
• Retinoids

Home Remedies:

• Potato
• Tomato
• Lemon

Remedies for Glowing and Healthy Skin:

I) Diet For Glowing Skin:

a) Best Fruits For Glowing Skin:

• Papaya
• Oranges
• Banana
• Guava
• Mangoes
• Kiwi
• Lemon

b) Best Vegetables For Glowing Skin:

• Carrots
• Cucumber
• Spinach and other green leafy vegetables
• Broccoli
• Tomatoes
• Bell peppers

c) Dry Fruits:

• Almonds
• Walnuts
• Cashew
• Raisins

II) Home Remedies For Glowing Skin:

a) Turmeric:

 You need:

• 1/2-1 tsp turmeric powder
• 4 tbsp gram flour
• Raw milk or water

Procedure:

Make a paste using turmeric powder, chickpea (besan) flour, and milk. Apply it on your face and neck. Leave it for 15-20 minutes. Once it starts drying, rinse with plain water.

b) Aloe Vera:

You need:

• 1 tbsp aloe vera gel fresh or commercial
• A pinch of turmeric
• 1 tsp honey
• 1 tsp milk

Procedure:

Mix all the ingredients. Put it on to your face and neck. Leave it for about 20 minutes. Once dry, rinse it with lukewarm water and pat dry.

c) Baking soda:

You need:

• 1 tsp Baking soda
• 1 tsp extra virgin olive oil
• 1/2 tsp honey

Procedure:

Mix all the ingredients. Apply it over the face and neck using a circular motion. Leave it for 10 minutes. Rinse with cold water and pat dry. Then apply moisturizer to the face and neck.

d) Lemon:

You need:

• 2 tsp lemon juice
• 2 tsp sugar

Procedure:

Mix all the above-mentioned things and apply this mixture on your face. Scrub it on your in a circular motion and leave it for 10 minutes. Rinse with warm water to get a glowing skin. Before going into the sunlight, apply sunscreen to your face.

e) Papaya:

You need:

• A few pieces of ripe papaya
• 1 tsp Fuller's Earth (Multani mitti)
• 1 tsp honey

Procedure:

Mix all the three additives to get a paste-like consistency. Apply it on your face and neck. Allow it to leave for 15-20 minutes, then rinse with cold water.

f) Cucumber:

You need:

• One small cucumber
• 2-3 tbsp yogurt

Procedure:

Grate the cucumber, mix it with yogurt, and beat well. Apply it to your face and neck. Let it rest on the face and neck for 5-10 minutes until it dries and then wash with cold water.

g) Honey:

You need:

• Honey

Procedure:

Apply honey evenly on your skin. Gently massage it on the skin for a few minutes and leave it for 5-6 minutes. Wash your face with lukewarm water.

h) Green Tea:

You need:

• 1 tbsp green tea leaves
• 1 cup of water
• 2 tsp brown sugar
• 1 tsp cream

Procedure:

Boil the green tea leaves in water. When they give color, take them out. Allow it to cool down and add 2 tsp of it in a bowl. Add brown sugar and cream to it and mix well. Apply over the face and scrub in a circular motion. Rinse with cold water after 10 minutes.

i) Cod liver oil:

You need:

• Cod liver oil capsules

Procedure:

Puncture or prick the capsule and apply the oil on the face and neck. Massage it for 1-2 minutes. Leave it for about 10 minutes. Rinse with water. You can use this oil once every day.

j) Rose Water:

You need:

• Rose Water 
• cotton roll

Procedure:

Place the rose water in the fridge to make it cool for about half an hour. Take the cotton ball and dip in it and apply it all over the face and neck. You must try this everyday morning and evening.

k) Banana:

You need:

• A ripe banana
• 2 tsp milk
• Ice cube

Procedure:

Peel the banana and mix it in the milk and apply it on the face and neck. Leave it for 15 minutes. Wash it with water and rub an ice cube all over the face and neck for a few seconds.

l) Orange peel:

You need:

• A few pieces of Orange peel
• 2 tsp rose water

Procedure:

Grind the orange peel and rose water in the mixture to form a smooth paste. Put it on the face and neck. Leave it for 15 minutes. Rinse with cold water.

m) Milk:

You need:

• 2 tsp milk
• 1 tsp honey
• 1 tsp gram flour

Procedure:

Mix all the additives to make a smooth paste. Put it over the face and leave it for 20 minutes. Once it dries, rinse with warm water.

n) Saffron:

You need:

• Few strands of saffron
• 1 tsp honey

Procedure:

 In honey, soak some saffron strands for a few minutes. Apply this to your face. Rinse after 10 minutes. You can do this 3-4 times a week.

o) Avocado:

You need:

• An avocado

Procedure:

You need to mash an avocado and apply it on your face, slowly massaging it. Now leave it for 10-15 minutes before you wash it off with milk and then water.

p) Sugar:

You need:

• 1 tsp sugar
• 1 tsp fresh cream

Procedure:

Take 1 tsp of sugar and mix it with one tsp of fresh cream. Gently massage it on your skin. After 10 minutes, rinse with water.

III) Vitamins for the Healthy Skin:

a) Vitamin C

Promotes collagen synthesis and protects the skin from sun damage.

Various sources:

• Guava
• Bell peppers
• Kiwifruit
• Brocolli
• Cauliflower
• Spinach, cabbage
• Sweet potatoes
• Tomatoes
• Winter squash

b) Vitamin E

It contains tocopherols, which have antioxidant properties.

Various sources:

• Sunflower and soyabean oil
• Almonds
• Peanuts
• Spinach
• Pumpkin
• Red bell pepper
• Sunflower seeds

c) Vitamin A

It has both antioxidant and photoprotective properties. It slows down the pigmentation of aging skin.

Various sources:

• Liver 
• Fish oil
• Milk
• Eggs
• Green leafy vegetables
• Tomato
• Fruits

IV) Some Tips and Tricks:

a) Massage regularly:

Massaging skin using creams and oils stimulates the blood flow to the skin. It helps to ensure healthy and glowing skin for the long term.

b) Drink Plenty of Water:

It's important to take at least 10-12 glasses of water a day. It washes the toxins of your body and keeps it hydrated.

c) Wear Sunscreen:

Whenever you go outside, apply a broad-spectrum sunscreen with SPF of 30 or above. It protects or shields you from the harmful effects of UV rays.

d) Avoid Smoking:

Excessive Smoking leads to premature aging, wrinkles, and fine lines.

e) Scrubbing:

You need to exfoliate your dead skin. You can use a scrub for this. Scrubbing twice a week is found to be beneficial.

f) Cleansing:

For proper cleansing, you can use a cleanser/face wash. It benefits you by getting rid of the dirt which gets settled on your face throughout the day.

g) Makeup Removal:

Before going to bed, don't forget to remove your makeup using a cleanser. You can use any alcohol-free cleanser or rose water for this purpose.

h) Get Enough Sleep:

Sleeping for eight hours helps your body to replace damaged cells and build-up new cells. It also makes your skin healthy and refreshing.

i) Switch seasonally:

During summers, use oil-control face wash and moisturizer. During monsoon, go for anti-bacterial and deep cleansing one. Lastly, during winter's prefer oil-based or hydrating lotions.

Summary

This article tells you about the various day to day concerns which impact your skin one or the other way. It emphasizes on causes and effects of our daily routine on the skin, tips, and tricks of getting a healthy and glowing skin through your diet plans, exercise, and various home remedies.