The skincare industry is a $140 billion marketplace that covers everything from cleansers to serums and beyond. For many people, regardless of gender, the desire to have clear, glowing skin is strong. It’s expected that this industry will continue to grow, reaching $200 billion by 2026.

The reality is that skin care begins within. Taking care of your body on the inside will reflect on the outside. Rather than spending hundreds of dollars treating your skin with creams and lotions, start by evaluating your healthy habits.

Here are six tips for clearing your skin from within.

Drink Plenty of Water

One of the best things you can do to get your skin selfie-ready is to drink plenty of water. The daily recommended amount is a minimum of 64 ounces (or eight cups). However, that’s a sweeping generalization for the broader public. Those who live in hot areas or exercise should drink even more.

It’s important to note that drinking water doesn’t mean coffee, tea, etc. While there are benefits to other beverages (green tea, especially), water alone will flush your system, improve your circulation, and contribute to your skin’s elasticity. 

You can see this in effect by pinching the skin on the back of your hand. If you’re adequately hydrated, your skin will snap back to normal upon release. If you’re dehydrated, it will slowly return to its former shape. So you can work your angles and check out this guide [for how to take a sexy selfie], but don’t forget to have a glass of water first.

Get Your Micronutrients

When Mama said, “Eat your vegetables,” she was right. Micronutrients are the vitamins and minerals you find in whole, minimally processed food, like fruit and vegetables. While all of the micronutrients play a role in your health, there are several that directly impact how your skin looks and feels— Vitamins B7, B3, C, and D, specifically.

Unfortunately, it’s not always possible to get all the fresh food we need to increase our vitamin intake. To fill the gap in a healthy way, you can take a vitamin supplement that gives you the essentials. The VIRGO skin-clearing vitamin blend is perfect for those trying to improve their skincare from within.

Up Your Protein Intake

Protein is often associated with building muscles, but it also impacts skincare as well. The reason protein helps build muscle is because of its role in tissue repair. However, this effect doesn’t just impact the muscles; it also impacts skin and hair. 

Increasing your protein intake with lean dietary proteins, collagen, or a supplement can help repair damage and improve the appearance of your skin over time. Dietary protein also works well with Biotin (Vitamin B7) for an extra boost.

Avoid Inflammatory Foods

If you struggle with acne, it’s important to consider what triggers could be impacting your breakouts. Inflammatory foods often contribute to blemishes It’s also important not to villainize foods while pursuing clear skin— everyone’s bodies react differently to different foods.

Some common inflammatory foods include processed sugars, deep-fried food, and dairy. Consider trying an elimination diet for a few weeks to see if there’s any notable improvement to your skin.

Practice Stress Management

When it comes to clearing your skin from within, dietary considerations are just a part of the bigger picture. Stress management is another keystone in the journey to health and wellness, both in appearance and feel.

Stress causes hormonal fluctuations that could contribute to breakouts. Develop some coping skills to help you release stress. Mindfulness practices like meditation and journaling can help. Practicing self-care and physical exercise will also contribute to better skin.

Improve Your Sleep Hygiene 

Finally, your body needs rest to repair your skin and manage your hormone levels. If you’re not sleeping well, skincare products will only take you so far.

Take some time to audit your sleep hygiene and highlight any pain points. Consider unplugging from screens at least an hour before bed and try not to drink caffeine after lunchtime. Create a healthy sleep environment with dark curtains, cool air, and noise cancellation.

With these simple steps, you can heal your skin from the inside out.