It’s a fact that glowing skin isn’t just about the skincare you apply or the treatments you book. To get the best results for your complexion, an inside-out, holistic approach is key. And where better to start than with the foods you fuel your body with each morning? After all, when you wake up, your body is at its most absorbent, putting the nutrients you supply it with to the best use.
So, with help from our expert nutritionist, discover your perfect AM ritual for glowing skin. These health-enhancing tips make early starts easy and radiance achievable…
How to get glowing skin
1. Top up your hydration levels
Your body loses a lot of water while you sleep, so the first thing you need to do is top up your hydration levels. Start your day by drinking a large glass of water with a squeeze of lemon. Water is essential for flushing out toxins and plumping up skin cells, so you should aim to drink at least two to three litres throughout the day.
2. Eat a vitamin-rich breakfast
A healthy breakfast can be both nutrient-rich and delicious. Your goal is to fuel your body with foods that are rich in vitamins and antioxidants while being enjoyable to eat, so you look forward to breakfast time. Three easy options include Greek yoghurt with berries, oats with chia seeds and nuts, or wholemeal toast with avocado and eggs. Alternate each day to keep your diet varied.
3. Drink a skin-loving smoothie
After drinking your water and lemon, blend fruits like berries, oranges, or kiwi with spinach, kale, or almond milk for a vitamin and mineral powerhouse that promotes healthy skin cell turnover. If you find you don’t have time to chop up fruits and vegetables each morning, prep them the night before, then store them in the fridge overnight, so your ingredients are ready to blend.
4. Get your body moving
Even a short morning workout can be enough to level up your glow. It gets your blood flowing, delivering essential nutrients to your skin cells. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. Something that gets your heart rate up, like a run or a spin class, will guarantee a glow.
5. Meditate to manage stress
Chronic stress can wreak havoc on your skin, so make time for relaxation techniques, such as yoga, in the morning. This is a key step in preventing dullness and fine lines, while also benefiting the body and mind. If you’re short on time, you could try guided meditation or deep breathing exercises, which are both discreet enough for when you’re on the tube or at your desk. These are great ways to keep your cortisol levels in check.
6. Focus on moisture in your skincare
To work in tandem with a healthy diet, your skincare should be centred on moisture and nourishment. That starts with your cleanser: choose a mild cleanser that refreshes your morning skin without stripping the natural moisture barrier. Try iS Clinical Cream Cleanser, a delicate wash which purifies and comforts your pores. It’s even suitable for those with a sensitive complexion.
Follow your cleanser with a vitamin C serum for brightening or a hyaluronic acid serum for extra moisture. The concentrated nature of a serum means you get a supercharged dose of the ingredients your skin needs most. Then, swap rich creams for lighter moisturisers you can layer up if needed. Team with an SPF of at least 50, packed with antioxidants, to protect your skin from sun and environmental damage. We like ZO Daily Sheer SPF 50 for a hard-working, weightless shield.
6 key supplements for glowing skin
While a balanced diet is ideal, certain supplements can provide additional benefits for your skin. Consider adding these to your morning ritual for extra nourishment:
1. Vitamin C
This essential nutrient is necessary for healthy skin, as it’s crucial for collagen production and helps protect the skin from UV rays.
2. Vitamin E
An antioxidant that helps protect your cells (including skin cells) from damage. It may also be useful for reducing UV damage.
3. Fish oil
Rich in omega-3 fatty acids, it can help to reduce inflammation and improve skin hydration, while lending support to your skin barrier.
4. Probiotics
These may be helpful for people with certain skin conditions like eczema or psoriasis. Studies suggest they could even be beneficial in the treatment of acne.
5. Zinc
This potent mineral plays a role in skin cell regeneration, collagen formation and wound healing. Its anti-inflammatory and antibacterial qualities can also be useful for reducing breakouts.
6. Collagen
Taking collagen not only slows down the body’s loss of collagen, but it also works to firm up the skin, boost elasticity and improve overall radiance.
Remember, consistency is key! By incorporating these steps into your daily routine, you’ll be well on your way to achieving glowing skin from the inside out. A healthy complexion comes from within, so take care of yourself, mind, body, and soul, and your skin will radiate your inner health.
Up next: Looking for more nutrition inspiration? Discover the ultimate green smoothie recipe for an afternoon pick-me-up.
