Between sleepless nights, the stress of raising children, and managing a household, being a busy mom can take a toll on your skin. It can be hard to make time for yourself, which often means you exercise less, eat on the go, and don’t prioritize self-care.
We all want to stay looking and feeling our best, and that includes having healthy, beautiful skin for as long as possible.
A skincare routine that includes proper nutrition, regular exercise, supplements, and the right skincare products can help improve your skin health.
Hydration is the first step to healthy skin. Staying hydrated is the easiest step you can take to promote healthy skin. You can start by following the tried and true rule of drinking eight 8-oz glasses of water per day if you don’t drink enough water already.
Some people may need more water than this depending on their body weight and activity level. It’s important that you don’t drink too much water as this can lead to electrolyte loss. You can ask a doctor or dietitian how much water is appropriate for you.
Along with drinking water, eating water-rich foods like celery, watermelon, strawberries, and cucumbers can increase your intake. To ensure you maintain electrolyte balance while increasing hydration, you can add a clean electrolytes powder like Nakedade Citrus to your water.
Eat Collagen Promoting Foods
Nutrition plays a significant role in the health and appearance of the skin. In general, a diet high in fruits, vegetables, whole grains, and healthy fats can improve skin health and appearance and slow aging.
Fatty fish, like salmon, contain omega-3 fatty acids that help moisturize the skin and reduce inflammation. Avocados are high in healthy fats and contain vitamins E and C, which are both advantageous for skin health.
Walnuts and sunflower seeds are also excellent fatty acids and vitamin E sources.
Beta-carotene and vitamin C are important antioxidants for your skin. Vitamin C is required for the body to create collagen. Eat strawberries, oranges, sweet potatoes, red and yellow bell peppers, tomatoes, and broccoli to increase your intake of these amazing phytochemicals.
For optimal skin health, avoid highly processed foods with added sugar and saturated fat. Limit junk food and processed meats. Aim to fill your diet with fresh, whole foods to keep your skin looking healthy and beautiful.
As a busy mom, proper nutrition may require a little planning ahead. Make a grocery list and do your shopping on the weekends. Wash and prep any foods you can in advance so they’re available to grab when you’re on the go.
To optimize collagen, you can also take a supplement. If you’re not sure how much collagen to take each day, anywhere from 10-20 grams a day falls within the recommended range.
Exercise Regularly with HIIT Workouts
Exercising regularly has many health benefits, but it can also improve the health and appearance of your skin.
One study showed that people in their 40s who exercised regularly had similar skin quality to people in their early 30s. This is believed to be related to sweating. Increased sweating seems to regularly clear the skin of impurities, leaving it appearing healthy and glowing.
Exercise is also a great way to take a break from the stresses in life. We know that increased stress levels can have a negative effect on skin health, so taking a break for exercise can lower those stress levels and keep your skin healthier.
High-intensity interval training (HIIT) can be a great way to improve circulation and body composition. It’s also great for moms with limited time to devote to working out. You can perform this type of exercise anywhere with no equipment. In just 30 minutes, you can reap the benefits of this high-intensity exercise.
HIIT workouts burn more calories than other forms of training in the same amount of time. Plus, your metabolism is higher for hours following HIIT training. HIIT may also increase your production of human growth hormone (HGH) which may slow the aging process and increase cell turnover.
One of the biggest skincare secrets is getting enough sleep and getting quality sleep. Research shows that just one night of poor sleep can have significant effects on your skin’s appearance. After a bad night of sleep, you may notice:
- hanging eyelids
- swollen eyes
- darker under-eye circles
- paler skin
- more wrinkles and fine lines
- more droopy corners of the mouth
Yes, losing sleep is part of being a mom to a new baby, but you can try to sleep when the baby sleeps and take naps when you can. Sometimes you might have an off day, but try to average seven to nine hours of sleep.
In addition to getting good sleep, wash your face before bed, use a good moisturizer, and sleep on your back or with a silk pillowcase.
Quality skincare products are an important part of keeping skin healthy.
As a busy mom, you’ll probably want to keep your skincare routine short and sweet, so stick to the basics. You need a good cleanser, moisturizer, and sunscreen. Look for products that contain natural ingredients and are free of any parabens and phthalates. If you’re up to adding one more step to your routine, add a vitamin C serum.
Moisturizers can improve the appearance of your skin by providing moisture and temporarily making the skin appear plumper, decreasing the appearance of lines and wrinkles. Avoid products that contain fragrances and ingredients that are harsh on the skin.
Vitamin C is a powerful antioxidant that works to stimulate collagen production in your skin. It also fights fine lines, brightens your complexion, and provides a host of other benefits.
Damage from the sun’s UV rays can cause wrinkles, dark spots, and premature aging, not to mention increase the risk for skin cancer. Applying sunscreen daily is a great way to improve the health of your skin and reduce aging.
Look for a sunscreen with a formula that prevents both UV-A and UV-B rays. While UV-B rays can cause sunburn and UV-A rays can increase the signs of aging, both kinds increase the risk of developing skin cancer.
That’s why looking for a formula that prevents both rays is important. Another thing to be aware of is that a higher SPF provides more protection. Opt for an SPF above 45 for the most protection.
Before bed, cleanse your face, apply vitamin C serum, and then moisturize. In the morning, cleanse your face, apply serum, moisturizer, and then SPF. Never leave the house without sunscreen!
Being a mom in today’s world is tough, to say the least. Amidst your busy schedule, make sure you schedule a time to take care of yourself. As the saying goes, you can’t pour from an empty cup.
When your self-care suffers, so does your skin. Prioritize sleep, good nutrition, hydration, and regular exercise to improve the health of your skin. Practice a little “me time” every night before bed with a simple 3-step skincare routine that includes a cleanser, serum, and moisturizer.
With a little planning, these things make a big difference.