Alaska Sleep Education Center

Energize Your Skin from the Inside Out

Posted by Jamie Benjamin on May 10, 2021 4:57:00 AM

portrait of a beautiful mature lady with a towel on her head looking at her skin in the mirror

There are two essential facts you need to know about your skin to ensure its health and vitality. First, your skin is the largest organ in your body. It absorbs a significant amount of what’s put on , and what it’s exposed to through your external environment. Second, because of its size, your skin provides valuable external indicators of your overall physical health.

Your skin does so much for you, from providing you with sensory capabilities to protecting your tissues and organs from environmental pollutants and microbes. It regulates your body temperature, controls the flow of water between your body and the outside world, and assists in the excretion of toxins. Plus, it acts as a mirror that reflects your internal health. So, if your skin is dry, dull, or breaking out, it could be a sign that your health could use a boost.

Read on as we reveal the keys to energizing your skin from the inside out. These tips can boost your overall physical health while giving you the glow you’ve been looking for!.

The 5 Keys to Energized Skin

  1. Hydration

This is often the first tip you will read about when looking for advice on improving your skin, and for good reason! Staying hydrated is the single best thing you can do to achieve healthy, soft, glowing skin from the inside out.

When your body gets dehydrated, it will show in your skin, which will become dry, flaky, itchy, and even prone to infection. Its moisture and lipid barriers may become compromised, putting it at further risk of irritation and inflammatory conditions such as contact dermatitis.

You can ensure that you’re staying well hydrated by drinking 6-8 glasses of clean water a day and eating hydrating fruits and vegetables like watermelon, grapes and cucumber. Try to limit dehydrating drinks and foods too, if you can. Coffee, energy drinks, alcohol, and salty foods can all deplete vital moisture from your skin and your body.

  1. Good Gut Health

Plenty of scientific studies have found links between the health of your gut microbiome and the health of your skin. If your gut microbiome is out of balance and taken over by ‘bad’ bacteria, you might suffer from more eczema, psoriasis and acne, among other unpleasant skin conditions.

You can support your gut and skin by taking a high quality probiotic supplement every day. You can include probiotic-laden fermented foods such as kimchi, sauerkraut, kombucha and live yogurt into your diet. If your gut is healthy, your skin will reflect this.

  1. A Healthy Diet

A skin-supportive diet has three main components:

  1. Plenty of fresh fruits and vegetables
  2. Ample amounts of healthy omega-3 fatty acids
  3. A focus on high quality, minimally processed foods

Omega-3 fatty acids found in wild caught fish, pasture-raised eggs, avocados, olive oil, and walnuts can reduce inflammation—a primary cause of skin disorders.

A nutrient-dense diet based on whole plant foods and omitting refined sugars and grains will keep your insulin levels balanced, reducing breakouts. Healthy foods will provide your skin with the nutrients it needs to heal and regenerate, while also keeping your gut health in check.

  1. An Active, Non-Toxic Lifestyle

Your lifestyle has a lot to do with the general health of your skin. Staying active, refraining from smoking, and using natural, non-toxic body products will help to keep your body, and thus your skin, in great condition.

An active lifestyle usually involves extensive sun exposure, which can be beneficial for your skin, as sun exposure promotes your body’s production of vitamin D. However, always ensure that you use a broad-spectrum sunscreen with an SPF of at least 25 when exposing yourself to the sun for extended periods of time. Using a quality sunscreen will protect your skin from sun damage and the premature aging associated with it.

Another important aspect of a healthful, non-toxic lifestyle is taking targeted and effective supplements to support your body’s internal processes. Supplements like NAD, or Nicotinamide Adenine Dinucleotide, play a key role in facilitating mitochondrial health and allowing your body to convert your food into cellular energy.

Enzymes like NAD are essential components of a wide range of functions in the human body, and supplementing them can support your digestive, metabolic, and cell renewal processes to keep your body and skin in the best possible condition.

  1. Proper Sleeping Habits

Proper sleep can regulate your immune system, balance your cortisol levels, and keep you healthier inside and out. A lack of sleep can have negative effects on your hormones, eating habits and mental health—all of which can quickly take their toll on the health of your skin. Dull, dry skin that’s less supple and has deep lines are all potential signs of a lack of sleep.

A study led by Dr. Elma Baron discovered that people who don’t enjoy enough quality sleep show more signs of aging than their peers. They suffered from reduced skin elasticity and more wrinkles, fine lines, and uneven pigmentation. Modern sleep experts recommend getting a full 8 hours of uninterrupted sleep every night to vastly improve your life and the condition of your skin.

Give Your Skin A Fresh Start

You can energize and rejuvenate your skin from the inside out by paying attention to your overall physical health. Avoid smoking and drinking alcohol, and enjoy diuretic drinks such as coffee and energy drinks in moderation. Stay hydrated with fresh water, support the health of your gut, and make sure that your diet contains primarily whole foods and is free of refined grains, sugar, and excess salt.

You may also wish to consider taking skin-supporting supplements like Omega-3 fatty acids, zinc, and NAD to give your skin an added boost when it needs it the most.

Last but certainly not least, optimize your sleeping habits by getting in at least 8 hours of quality sleep every night. Proper sleep will keep your skin in tip-top condition and slow the process of premature aging.

Tips for better sleep for better skin

  • Establish a routine bedtime and get 7-9 hours of sleep per night.

  • Limit alcohol and cigarettes before bed.

  • Keep up your sleep hygiene to promote a good night’s rest.

  • Get high thread count sheets and pillow cases to help avoid any pulling on the skin.

  • Wash your face nightly and apply skin care treatments which help promote a flawless complexion.

  • Invest in CBD products, which can alleviate stress and help you nod off - this site does CBD,
  • If you are prescribed a CPAP machine, use it. Researchers recently found apnea sufferers who use their CPAP machines look younger and fresher than those who do not.


If you still find yourself having missing out on sleep even after practicing good sleep habits, you may want to talk to your doctor about your sleep problems and to schedule a consultation with a sleep specialist.  At the Alaska Sleep Clinic we treat hundreds of patients throughout Alaska for various sleep disorders including: sleep apneanarcolepsy, insomnia, restless leg syndrome, and more.  Click the link below to receive more information regarding scheduling a sleep study.

Finally - Sleep Consultation

Topics: skin, staying healthy, overall wellness

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