How Nutrition and Lifestyle Affect Skin Condition

Beautiful and radiant skin is not only the result of proper care but also an indicator of overall health. Its condition is influenced by nutrition, hydration levels, physical activity, sleep, and even habits. Let’s break down the key factors that help maintain the youthfulness and health of the skin.

The skin is made up of 70% water, so dehydration immediately affects its condition: dryness, flakiness, and loss of natural glow occur. The recommended intake is 1.5–2 liters per day, but it’s important to consider individual characteristics and activity levels.

A balanced diet directly impacts the skin. Here are the key elements:

• Vitamin C (citrus fruits, berries, bell peppers) — stimulates collagen production and increases elasticity.

• Vitamin E (nuts, avocados, vegetable oils) — protects against free radicals and UV radiation.

• Omega-3 (salmon, walnuts, flaxseeds) — reduces inflammation and supports the hydrolipid barrier.

• Vitamin A (carrots, spinach, pumpkin) — regulates sebaceous gland activity and prevents acne.

Physical activity improves blood microcirculation, allowing the skin to receive more oxygen and nutrients. Additionally, exercise lowers cortisol levels (the stress hormone), which can trigger breakouts and premature aging.

Ultraviolet (UV) rays are the main enemy of youthful skin. Prolonged exposure to UV rays leads to:

• Photoaging (wrinkles, pigmentation),

• Collagen breakdown,

• Increased risk of cancer.

Solutions:

• SPF protection (even on cloudy days),

• Wearing hats and sunglasses,

• Avoiding sun exposure during peak hours (11:00 AM – 4:00 PM).

At night, the skin actively regenerates: cells renew, and collagen is produced. Lack of sleep results in:

• Dull complexion,

• Puffiness,

• Increased fine lines.

Recommendations:

• 7–9 hours of sleep per night,

• Avoiding gadgets before bedtime,

• Relaxation rituals (meditation, warm baths).

Smoking constricts blood vessels, impairing skin nutrition and accelerating wrinkle formation.
Alcohol dehydrates the body, causing puffiness and redness.

Even the healthiest lifestyle cannot replace personalized care. A cosmetologist helps to:

• Develop a personalized routine,

• Address specific issues (acne, rosacea, dryness),

• Enhance the results of home care with professional treatments.

Healthy skin is a comprehensive result of:

• Proper nutrition + adequate hydration,

• Physical activity + sun protection,

• Quality sleep + avoiding bad habits,

• Regular care + consultations with a cosmetologist.

At our cosmetology school, we teach not only the techniques of procedures but also the fundamentals of a healthy lifestyle for long-term skin beauty. Our graduates know how to help clients achieve perfect results — both inside and out!

Take comprehensive care of your skin — and it will respond with radiance and youth!