Pamper Your Skin: Facial Care From Within

When we talk about skin facial care, the conversation often leans toward cleansers, serums, moisturisers, the works. And don't get us wrong—those things are a huge part of the discussion and elements you know we’re all about. (Because they work, especially when infused with doctor-formulated care).

But one of the biggest non-product secrets to a truly radiant complexion? Caring for yourself—and your skin—from within. 

Skin facial care is more than skin-deep. Glowing skin is the result of a harmonious blend of good nutrition, adequate hydration, stress management, and yes, a solid and targeted skincare ritual. 

So, how do you truly help your skin from the inside out, and in a way that comes naturally to you? Let’s look at Dr Tanya’s tips and foundational beliefs to skin facial care from within.

Healthy skin is more than just an aesthetic goal—it’s a reflection of overall wellbeing. Think of your skin as your body’s loyal guardian: it protects you from the elements, regulates temperature, and even absorbs sunlight to produce vitamin D.  

So, what makes skin healthy and glowing (aside from those gorgeous skincare products, of course)? Dr Tanya swears by four core elements, which probably won’t come as a surprise to you:

• Hydration: Well-moisturised skin looks and feels plumper, with fewer visible fine lines. Dehydration, on the other hand, can lead to dullness and flakiness.  
• Nutrition: Your skin thrives on nutrients that repair and protect it from damage, making your diet as crucial as your skincare routine.  
• Sleep: Beauty sleep? Yep, it’s real. Quality shut-eye gives your skin time to repair itself and flush out toxins.  
• Sun safety: Finally, SPF is at the heart of all anti-ageing solutions. While serums and treatments do work absolute wonders for reducing signs of ageing, your best option from the get-go is to protect your skin from UV rays with SPF and sun-protective clothing. 

When you prioritise skin health as part of your overall wellness routine, you’ll notice the difference. And when you start caring for your skin according to these four basic principles, your skincare ritual will be naturally elevated as your skin will become more receptive to the active ingredients. It's a win-win!

What you eat directly impacts your skin health and vitality. Plenty of studies have proven that nutritional deficiencies are often identified as risk factors for skin diseases, just as skin issues can be caused by insufficient nutrients. 

According to the Dermatology, Surgery & Cosmetics of Northeast Ohio, more research is needed to determine whether or not specific foods can directly reduce signs of skin ageing. However, it’s common knowledge that:

• Fruits & vegetables: Packed with antioxidants, these protect your skin from free radicals. Berries, citrus fruits, spinach and kale are the MVPs.  
• Nuts & seeds: Rich in Vitamin E and healthy fats, almonds and sunflower seeds (among others) help maintain your skin’s barrier function.  
• Fatty fish: Salmon and mackerel are loaded with Omega-3s, which keep your skin supple and hydrated.  

• Vitamin C: Boosts collagen production and brightens your complexion (hello, oranges and strawberries!)  
• Vitamin E: Protects your skin from oxidative damage.  
• Zinc: A must for skin repair and fighting inflammation.  
• Omega-3 fatty acids: Reduce dryness and prevent premature ageing.  

Incorporating these nutrients and food groups into your diet can vastly improve your skin health from within.  Over time, you'll notice a more glowing and youthful overall appearance, and your skincare products will likely produce better results as your skin is naturally thriving from the inside out. 

You’ve heard it a million times: drink more water. But why? Alongside so many other health benefits, hydration (or rather, lack thereof) affects your skin’s elasticity, clarity and overall glow—that is, if you’re dehydrated to begin with, or if you struggle to drink enough water.

There’s actually little scientific evidence to support the theory that drinking more water than the standard recommendation will lead to better skin. It’s one of those magazine myths—“drink 15 glasses a day to achieve that radiant glow!”

In reality, our bodies (and therefore our skin) need as much H20 as they need. Simply put, there’s no point glugging gallons of water every day, because it likely won’t do much to your skin.

Conversely, being dehydrated and not drinking enough water has been shown to harm skin. One study discovered that for individuals with low daily water intake—essentially those already dehydrated—boosting water consumption had a beneficial impact on skin appearance and supported better skin hydration.

• Set water goals: Aim for at least 8 full glasses a day, and keep a bottle handy as a visual reminder.  

• Buy a cute water bottle: Splurge on a fun water bottle to make drinking water more appealing. You could also look into ergonomic bottles, or products that just feel nice to hold. It sounds a bit silly, but how we drink water can really make a difference.
• Eat hydrating foods: Hydration doesn’t only come from water, of course. Think watermelon, cucumber and celery—they’re not only refreshing but also water-rich. 

Quick science fact: A 2015 study suggested that increasing water intake in daily diet could improve normal skin physiology, particularly in hydration and biomechanical properties, with the most noticeable benefits seen in individuals who typically consumed less water in general.

• Create a habit: Did you know that the more we repeat an action or behaviour, the stronger our brain’s neural pathways form around that action? Start creating habits around your water, like drinking a full glass before every meal. Soon, your brain will register this as a must, and it’ll become almost subconscious thanks to the habit-forming makeup of our neural connections.

And while sipping water is key, external hydration plays its part too. Products like Dr Tanya’s Luxe Recovery Gel and Hyaluronic Acid Serum work wonders in infusing our skin facial care with delicious hydration, and locking moisture into your skin. It’s the ultimate inside-out duo for hydration.  

[Read Related Article: Dr Tanya’s 7 Tips for Soothing Dry or Dehydrated Skin]

Feeling frazzled? It shows—on your face. Stress triggers the release of cortisol, a hormone that increases oil production and inflammation, which can lead to acne, redness and dullness. Plus, it can exacerbate existing skin conditions like eczema, rosacea and psoriasis.

In conversation with US dermatologist and author Dr. Whitney Bowe, an article by The New York Times discussed that stress affects the skin primarily through the overproduction of cortisol, which harms the skin barrier. Cortisol depletes the essential oils, water and microbiome needed for the barrier to function properly, leading to dryness and irritation. 

Without enough protective oils, the skin begins to lose moisture, a process known as transepidermal water loss. At the same time, cortisol increases sebum production, making the skin oilier and more prone to acne during stressful periods.

It’s all well and good for us to say, “stop being stressed so your skin looks better,” but that's basically impossible. Stress isn’t just something you can switch on and off (if only!). 

If you’re struggling with chronic stress or even burnout, the path to recovery will likely be longer and more in-depth.

But it’s okay. The last thing you want to do is be stressed about being stressed! If you’re going through acute or circumstantial stress, these tips might offer some relief that will also help your skin:

• Mindfulness: Dedicate 10 minutes a day to deep breathing or meditation.  
• Relaxation rituals: A warm bath or a calming skincare routine can do wonders for stress relief.  
• Movement: Gentle exercises like yoga not only calm your mind but improve circulation, giving you a natural glow.  
• Self-help podcasts: There are so many personal development podcasts out there these days, many of which tackle ways to deal with stress. Have a search on Spotify and you'll likely be met with plenty of educational and even calming options to listen to on a walk.
• Talk to someone: When we’re stressed, we tend to bottle things up, often without even realising it. It can help to talk it out with someone you trust—a friend, partner, loved one, or a professional.

Stress may be inevitable, but managing it can help keep your skin calm and clear.  If you’re suffering from chronic stress or burnout that’s not improving, we recommend speaking with your GP or a counsellor to get further advice on how to manage things.

Here’s the truth: no amount of cream can replace the restorative effects of sleep. During deep sleep, your body increases blood flow to the skin and accelerates cell turnover. Lack of sleep? Expect dark circles and dullness.  

To get better beauty sleep, make sure you:

• Stick to a bedtime routine with calming activities.  
• Reduce (or even totally eliminate) screen time in the hour or two before going to bed.
• Remove your make-up for good skin health while you sleep (no sleeping with any excess foundation or mascara on!)
• Apply a nourishing night cream for skin rejuvenation while you snooze.  
• Try taking a warm shower just before bed to soothe the nervous system.
• Use a silk pillowcase to reduce friction (and help to prevent wrinkles).  
• Ensure your bedroom environment is conducive to good sleep—switch on a fan if it’s a little stuffy, make sure you’ve got clean sheets made up, and de-clutter your room.

[Read Full Article: 5 Rituals to Improve Your Wind-Down Routine]

Sweat is your skin’s underrated BFF. Exercise boosts circulation, delivering oxygen and nutrients to your skin. It also reduces stress hormones, leaving you with that post-workout glow.  

Research by UK team Dr Storm indicates that sweating during workouts helps flush out impurities, supporting clearer skin. They also point to links between regular physical activity and a healthier complexion, alongside a reduction in stress-related skin issues like acne.

However, the article (and plenty of other studies) also highlight the importance of post-exercise skincare. As sweat can mix with dirt and oils, your pores can easily get clogged if not cleansed properly afterwards. So, remember to cleanse your face post-exercise and follow it up with some nourishing serums and moisturisers.

While internal health forms the foundation of skin health, topical treatments refine and enhance it. Tailor your skin facial care to your needs:  

1. Cleanse: Remove impurities with a gentle, non-stripping cleanser.  
2. Treat: Incorporate serums targeting your concerns, like Vitamin C for brightening or hyaluronic acid for hydration.  
3. Moisturise: Hydrate your skin after those active skincare ingredients and lock in moisture to keep your skin supple.
4. Protect: Never skip sunscreen—your skin’s first defence against ageing and damage.  

Need help choosing products specific to your skin type? Take our Skincare Quiz to determine what your skin type really is, and which Dr Tanya products are best suited to your concerns.

If life’s been a whirlwind lately, plan a self-care weekend to reset. Or, if you can’t afford a full weekend, just do one day or even an afternoon. Here’s a blueprint:  

1. Friday night spa time: Kick things off with a relaxing at-home facial. Start with a gentle cleanser, exfoliate, then apply your favourite serums. Light candles, play some music you’re into right now, and sit down to watch that Netflix documentary you’ve been saving.
2. Saturday nourishment: Make Saturday all about nutrient-dense foods. Try cooking a meal with salmon, avocado, a vibrant veggie salad, and maybe some sourdough bread. If you're craving a fruity breakfast, try a refreshing fruit smoothie packed with Vitamin C. And while excess sugar isn’t great for the skin, a little sweet treat does wonders for the mind and soul, so don’t deprive yourself!
3. Mindful movement: Practise some mindful movement with a yoga session or meditation if that’s your style. Take a leisurely walk outdoors for fresh air and vitamin D. Or, if you’re more of a cardio or gym bunny, get to that class or go for that long run.
4. Get an early night on Sunday: As we mentioned earlier, beauty sleep is real, and there’s plenty of science-backed evidence to support this. Go to bed a little earlier on Sunday (and try not to have too much screen time right before sleep!)

[Read Related Article: Dr Tanya’s 5 Secrets to Prioritise Self-Care]

Pampering your skin starts from within. By prioritising your diet, hydration, stress levels, and sleep, you’ll build a foundation for skin health that radiates from the inside out. Pair this with a tailored skincare routine, and you’ve got the ultimate recipe for glowing, youthful skin.  

Ready to take the first step? Treat yourself to a Dr Tanya Skincare product today and experience the difference of holistic, science-backed skincare. Because you deserve to feel beautiful—inside and out.