Healthy skin: 5 powerful ways mental wellness, nutrition, daily exercises can keep your skin glowing

Mental wellness, good nutrition, and regular exercises work together to improve your skin from within. Studies suggest that a calm mind reduces stress-related breakouts, a balanced diet nourishes your skin, and exercise boosts circulation, helping you achieve a healthy, natural glow.

• Mental health and skin wellness:

When you are under stress, your bodies release cortisol, a hormone that triggers inflammation and oil production, often leading to breakouts, redness, and dullness. Says Dr Aparna Santhanam, Dermatologist and Holistic Wellness Coach, “Slowly, this chronic tension shows up on your face. But just a few minutes of daily mindfulness, like, deep breathing, meditation, or simply sitting still with a cup of tea, can lower cortisol levels and calm the skin from within.”

Benefits of sleep: Your body repairs itself during sleep, and that includes your skin. A good night’s rest boosts collagen production, balances hydration, and smooths fine lines (Image: Canva)

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• Digestion, mental health, and skin:

The connection between your digestive system, mental health, and skin is real, and powerful. “An imbalanced gut can lead to mood swings and skin conditions like acne or rosacea. Fuel your body with fermented foods like yoghurt or kimchi, fibre-rich grains, and water-packed veg like cucumber and celery. These nourish your microbiome, which sends signals to your brain and skin, resulting in calmer moods and a brighter complexion,” shares Dr Santhanam.

• Movement heals the skin:

Exercise helps in toning thighs and burning calories. “It also boosts circulation and lymphatic drainage, which help deliver oxygen and nutrients to skin cells while flushing away toxins. You don’t need to run marathons. A brisk walk, dancing in your kitchen, or even stretching can lift your mood and your glow,” suggests Dr Santhanam.

• Sleep, the skin’s superpower:

Your body repairs itself during sleep, and that includes your skin. A good night’s rest boosts collagen production, balances hydration, and smooths fine lines. “To support quality sleep, try building a wind-down routine: dim the lights, sip calming herbal tea, and put your phone away,” says Dr Santhanam.

Moreover, journaling before bed also helps clear mental clutter, making it easier to drift off, and wake up looking rested.

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• Be kind, even to yourself:

How you speak to yourself affects not only your confidence but also your biology. According to Dr Santhanam, harsh self-talk can trigger stress responses, while compassion encourages healing. “Next time you catch yourself being critical, pause and reframe. Instead of saying I look so tired and old today, say, my skin is recovering and showing the strength I carry inside. I am becoming more radiant each day.Your skin hears everything you say, be kind,” she says.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.