1. Dietary adjustments: Nourish from within
● Eat more antioxidant foods: Dark vegetables (spinach, broccoli), fruits (blueberries, oranges), and nuts are rich in vitamins C and E and polyphenols, which fight free radicals and slow down skin aging.
● Supplement high-quality protein and healthy fats: Fish (salmon, mackerel), beans, and eggs provide the raw materials for collagen synthesis; omega-3 fatty acids in avocados and olive oil enhance the skin's ability to retain moisture.
● Reduce high-sugar and high-fat diets: Excessive sugar can trigger glycation, accelerating collagen loss and leading to sagging and dull skin.
2. Sleep and rest management: The golden period for skin repair
● Ensure 7-8 hours of sleep: Peak skin repair occurs between 10 pm and 2 am. Adequate sleep promotes melatonin production, reducing dark circles and dullness.
● Avoid staying up late and screen light: Staying up late can disrupt your endocrine system, exacerbating oily skin and acne. Reduce phone use before bed, as blue light can accelerate skin oxidation.
3. Scientific Skincare: Basic Protection
● Gentle Cleansing: Wash your face with warm water morning and night to avoid over-cleansing that damages the skin barrier. For dry skin, choose an amino acid cleanser; for oily skin, occasionally use a low-concentration salicylic acid.
● Strict Sun Protection: UV rays are the primary external cause of skin aging. Use an SPF 30+, PA+++ sunscreen daily, and use physical shielding like a hat and sunglasses.
● Moisturizing and Moisturizing: Choose a lotion or cream based on your skin type. For dry skin, focus on ceramides and hyaluronic acid; for sensitive skin, avoid irritating ingredients like alcohol and fragrances.
4. Emotions and Exercise: Regulating Internal Circulation
● Relieve Stress: Chronic anxiety and stress can lead to elevated cortisol levels, causing acne, allergies, and other issues. Relax your body and mind through meditation, yoga, and deep breathing.
● Regular Exercise: Do aerobic exercise 3-5 times a week (such as jogging or rope skipping) to promote blood circulation, detoxify, and promote rosy, translucent skin. Wash promptly after exercise to avoid irritation from sweat.
5. Other Detailed Habits
● Drink plenty of water: Consume 1500-2000ml of water daily to maintain skin hydration, but avoid drinking large amounts of water in a short period of time.
● Quit smoking and limit alcohol consumption: Smoking reduces blood oxygen supply to the skin, while alcohol causes dehydration, dilation of capillaries, and worsening redness.
● Change bedding regularly: It's recommended to change pillowcases and towels weekly to reduce the growth of bacteria and mites, and reduce the risk of closed comedones and acne.
Using the above combined treatments, you can typically see significant improvements in skin smoothness and radiance within 2-3 months. Be careful not to seek quick results; excessive exfoliation or the use of harsh ingredients can be counterproductive.
