Glowing skin from the inside out: what really helps dull skin and dark circles

Glowing skin comes from a few simple habits done every day: gentle washing, moisturiser, sunscreen, enough sleep, colourful food and no smoking. Expensive creams can’t make up for missing these basics. Dark circles are harder, because they usually have more than one cause, but sleep and sun protection help, and a dermatologist can treat the rest.

Why skin looks dull and tired after 30

The American Academy of Dermatology (AAD) describes two kinds of skin ageing:

• Natural ageing, which we can’t stop: skin gradually becomes thinner and drier, fine lines appear and the face loses some fullness. Your genes largely decide when.
• Premature ageing from lifestyle and environment, which we can influence: sun exposure, smoking, alcohol, a diet high in sugar and refined carbohydrates, and irritating your skin.

For many busy women, add little sleep, stress and no time to look after yourself. The good news from the AAD: even if you already have signs of premature ageing, protecting your skin from the sun gives it a chance to repair some of the damage, and smokers who stop often notice their skin looks healthier.

The 5-minute daily routine dermatologists recommend

Morning

1. Wash gently. Wet your face with warm water, massage a mild cleanser in small circles with your fingertips, rinse well and pat dry with a clean towel.
2. Moisturise. Moisturiser traps water in your skin, giving it a fresher, more youthful look.
3. Sunscreen, every day. Broad-spectrum, SPF 30 or higher, water-resistant, on all skin that clothing doesn’t cover. The AAD calls sunscreen “the closest thing we have to a fountain of youth”. If you have dark patches, a tinted sunscreen with iron oxide helps; see our pigmentation guide.

After a workout

Wash your face as soon as you can after sweating heavily; sweat can irritate the skin.

Night

1. Wash off the day: makeup, sunscreen, dust and pollution.
2. Moisturise, especially if your skin feels tight or dry.

Three rules for every product

• Match your skin type: oily, dry, combination or sensitive.
• Don’t scrub. Scrubbing irritates the skin, and the AAD says irritation speeds up skin ageing.
• Stop anything that stings or burns, including home remedies. Stinging means irritation. (Prescription treatments are the exception; tell your dermatologist.)

Should you exfoliate?

Exfoliating removes dead skin cells from the surface, but the AAD says it isn’t for everyone and can do more harm than good if done wrongly. If you choose to:

• Dry, sensitive or acne-prone skin may do best with just a washcloth and a mild chemical exfoliant.
• Avoid strong scrubs and peels if you have a darker skin tone or get dark marks after acne or bites: aggressive exfoliation can cause more pigmentation.
• Be gentle: small circles for about 30 seconds, rinse with lukewarm water, and moisturise straight after.
• Skip it if you use a retinoid or retinol, and never exfoliate cut or sunburned skin.

The glow comes from inside too

Sleep: the original beauty treatment

In a study in the BMJ, people photographed after a night without sleep were rated by strangers as looking less healthy, more tired and less attractive than after a normal night. A follow-up study found sleep-deprived faces were seen as having darker circles under the eyes, more swollen eyes, paler skin, more fine lines and droopier mouth corners. Both studies were small and used a full night of lost sleep, but the message is familiar to every tired mother. Our sleep guide has a simple routine.

Colourful food

The AAD says a few studies suggest that plenty of fresh fruit and vegetables may help prevent damage that leads to premature skin ageing, while a diet high in sugar and refined carbohydrates may speed it up. In one small study of 35 people, eating more fruit and vegetables for 6 weeks changed skin colour in a way observers rated as healthier and more attractive; about 3 extra portions a day made a visible difference. The study was in people with light skin, so the effect on Indian skin is less clear, but more colour on your plate is good for you anyway.

• Every meal: half your plate vegetables and salad: carrot, beetroot, tomato, palak, methi, capsicum.
• Every day: two or three fruits, such as papaya, orange, guava, mango in season, amla.
• Protein at every meal for skin and hair: see our protein guide.
• Less sugar, mithai, biscuits and refined snacks.

Move most days

The AAD notes a few studies suggest moderate exercise improves circulation and may give the skin a more youthful appearance. A brisk walk or a dance session counts. Wash your face afterwards.

Manage stress

Stress can trigger flare-ups of acne, eczema, psoriasis and rosacea, the AAD says. Our stress guide has a 15-minute daily reset.

Don’t smoke, and go easy on alcohol

The AAD says smoking greatly speeds up skin ageing and causes wrinkles and a dull, sallow complexion, and that alcohol dehydrates and, over time, damages the skin.

The truth about dark circles

Dark circles under the eyes are not a medical problem, but they can make you look tired and older than you feel. A review in Dermatologic Surgery describes several possible causes, and most people have more than one:

• Extra pigment in the skin under the eyes.
• Thin, see-through skin that shows the blood vessels and muscle underneath.
• Shadows from loose skin or a hollow (tear trough) under the eye, which become more noticeable with age.

What you can do at home:

• Sleep. Lost sleep makes dark circles look darker.
• Sunscreen and sunglasses. Sunlight makes the skin produce more pigment, and the AAD notes sunglasses also reduce squinting lines.
• Moisturise the skin under your eyes gently, without rubbing.
• Be patient and realistic. Shadows and thin skin don’t change with creams.

Because the right treatment depends on the cause, see a dermatologist if your dark circles bother you, appear suddenly, or come with swelling or itching. Our dark circles guide explains the four types, a 2-minute mirror check and what helps each one.

What about face yoga?

Face yoga works on the muscles of the face. In a small 2018 pilot study without a control group, middle-aged women who did 20 weeks of facial exercises had fuller-looking cheeks, and their estimated age fell from about 50.8 to 48.1 years. It is early evidence, and it doesn’t replace sunscreen or treat pigment. Our face yoga guide has a 10-minute routine with Dr. Jyoti.

Your 4-week glow plan

• Week 1: morning and night wash, moisturiser and daily sunscreen. Stop any product that stings.
• Week 2: add a regular bedtime and an hour of wind-down without your phone.
• Week 3: half your plate vegetables at lunch and dinner, and two or three fruits a day.
• Week 4: 10 minutes of face yoga a day, plus a walk or dance session most days.

Take a photo in daylight, in the same spot, on day 1 and after 8 weeks. Skin changes slowly, so compare photos rather than checking the mirror every day. Losing hair as well? Read our hair fall guide.

When to see a dermatologist

• A spot or mole that is different from the others, or that changes, itches or bleeds.
• Acne, patches of pigmentation or dark circles that don’t improve.
• Rashes, redness or flaking that keep coming back.
• Any time you want treatment rather than general care: the AAD says dermatologists can also help people safely care for and rejuvenate their skin.

How FunDa helps

The Skin & Hair Transformation program works on the habits that show on your face: daily face yoga with Dr. Jyoti, skin-friendly nutrition from your own kitchen, sleep and stress routines, and simple home care, with a live face yoga, skin and hair session with Dr. Jyoti every week and progress photos month by month. It supports healthy skin and hair; it does not diagnose or treat skin conditions, so see a dermatologist when you need one. Results vary.

Sources

1. American Academy of Dermatology. 11 ways to reduce premature skin aging.
2. American Academy of Dermatology. Skin care tips dermatologists use.
3. American Academy of Dermatology. How to safely exfoliate at home.
4. Axelsson J et al. Beauty sleep: experimental study on the perceived health and attractiveness of sleep deprived people. BMJ. 2010;341:c6614.
5. Sundelin T et al. Cues of fatigue: effects of sleep deprivation on facial appearance. Sleep. 2013;36(9):1355-60.
6. Whitehead RD et al. You are what you eat: within-subject increases in fruit and vegetable consumption confer beneficial skin-color changes. PLoS One. 2012;7(3):e32988.
7. Roh MR, Chung KY. Infraorbital dark circles: definition, causes, and treatment options. Dermatol Surg. 2009;35(8):1163-71.
8. Akdeniz M et al. Does dietary fluid intake affect skin hydration in healthy humans? A systematic literature review. Skin Res Technol. 2018;24(3):459-465.
9. Alam M et al. Association of facial exercise with the appearance of aging. JAMA Dermatol. 2018;154(3):365-367.
10. American Academy of Dermatology. Melasma: diagnosis and treatment.

How we write our guides: read our editorial and evidence policy.