You use vitamin C serum, maybe even retinol every day. You try to eat healthy and exercise regularly. And yet, your skin looks dull and you feel tired practically all the time. What gives?
This may be hard to hear, but your “healthy” lifestyle may not actually be healthy for you. If you (think) you’re doing everything right but are seeing no results (or are, in fact, getting the opposite of what you’re hoping for), chances are, you have chronic, low-grade inflammation that’s hard to beat.
And that’s the issue with anti-inflammatory living: it isn’t always intuitive. It takes actual habit changes, which is hard in and of itself, plus a lot of mental filtering to sift out trendy wellness advice from what’s backed by science.
To help you on your journey to a healthier, better you, we’ve outlined the things that actually and truly make a big difference. Follow these tips and we promise you that in a few months, your skin and hair will look better, you’ll feel healthier and more energetic, and you may even shed a couple stubborn pounds.
A Healthy Diet as the Foundation
If you’re into health and wellness at all, you probably already know that inflammation is linked to poor eating habits. While this is absolutely true, the link goes deeper (and is more complex) than most people realize. But the crux of it is this: the food you eat can either help lower your inflammation or actually increase it.
And it doesn’t stop at your skin – there’s research showing that what you eat affects how you think and feel. And that’s not an exaggeration: studies show that the food you consume affects the structure (yes, physical structure) and function of your brain, and by extension, your mood. It’s that literal. There’s even a name for it: the gut-brain connection.
So, eating for better mental health and skin health is a real thing. But things are not as simple as just cutting down on excess sugar and fried foods: you have to eat the foods that are proven to lower inflammation. If you want to get serious, focus on these:
Omega-3s
These are healthy fats that come from cold-water fish like sardines, mackerel, and salmon. Both EPA and DHA have been linked to anti-inflammatory effects and skin health benefits, so there’s no need to break your head over which foods to eat or which supplements to take – as long as you get plenty of both, you’re good.
Now, there is some research showing that DHA may have a stronger anti-inflammatory effect than EPA (it’s a small study from Tufts University), but incorporating a balance of both in your diet is best.
Polyphenols
To fight inflammation (and get radiant skin), eat plenty of antioxidants. Berries are fantastic, especially blueberries, but there’s more you should be consuming. Plants and herbs like kale, oregano, rosemary, cloves, turmeric, and ginger are all rich in polyphenols and can be added to various meals without much effort.
Resistant Starch and Soluble Fiber
Remember the gut-brain connection we talked about? Your microbiome influences both your skin and mood in multiple ways. If your gut’s inflamed, your skin probably is, too. But cooked and cooled rice, underripe bananas, and legumes can help lower it as they feed the healthy gut bacteria that help regulate immune response.
Exercise Regularly, But in the Right Way
Regular exercise is crucial for your overall health and well-being, but you already know that, so we won’t bore you with basic facts. What you might not know is that working out can help lower inflammation, but only if you’re not overdoing it or under-recovering.
For example, chronic HIIT, fasted cardio six days a week, or marathon training with poor sleep habits can actually increase inflammatory load. What we’re trying to say is that if you exercise but are exhausted, breaking out despite sweating daily, or are relying on caffeine to train, you don’t need to try harder but perhaps do less.
For anti-inflammatory results and better skin, research supports:
- Strength training two to four times a week
- Low-intensity steady-state cardio (walking, light cycling, etc.)
- Mobility work that includes breath control (that taps into the parasympathetic nervous system)
Also, a word on post-workout nutrition. It’s better to eat a little before training (just protein coffee if you’re trying to lose weight) as well as after than fast. Why? Because fasting lifting raises cortisol unnecessarily.
Simple Mindfulness Practices That Work
Telling someone to “lower their stress” is like saying, “just be less anxious.” Not helpful. So instead, think in terms of what’s actually doable and what doesn’t require a huge time investment.
A few examples that can regulate your nervous system without needing a spiritual retreat are:
Mindful Breathing
Box breathing or 4-7-8 breathing is known to downregulate the sympathetic nervous system (your stress response) and boost parasympathetic activity. That impacts levels of cortisol and cytokines, which are two major players in inflammation. Just do it 5–10 minutes per day – sit, breathe, and let your system reset.
Mindfulness Meditation
Daily mindfulness meditation reduces activity in the amygdala (your stress alarm system) and increases gray matter in the prefrontal cortex (your executive control center). That change alone can reduce pro-inflammatory gene expression.
There are also studies showing that mindfulness meditation can improve symptoms of psoriasis, eczema, and acne. Take 10–15 minutes a day to focus on your breath, observe your thoughts without judgment and you’ll lower baseline inflammation over time.
Calming Skincare Products
Using every trending active ingredient at once won’t improve your skin; it’s actually more likely to irritate it. Skin inflammation isn’t always visible redness either: it can show up as persistent oiliness, tightness, or delayed healing.
Your job is to rebuild tolerance and strengthen the barrier before layering on treatments. Go for:
- Niacinamide (at 5% or less – more isn’t better for irritated skin)
- Azelaic acid (gentler than benzoyl peroxide, with both antimicrobial and anti-inflammatory effects)
- Squalane and ceramide-rich moisturisers
Also, if your face is constantly irritated, it’s not “purging” but irritation. It’s best to avoid most scented products and very strong ingredients, at least until your skin calms down. Likewise, don’t forget to hydrate, both inside and out.
Sleeping Your Way into a Healthier Mind and Skin
A final but super-important tip is to sleep better. Sure, it’s not sexy, never-heard-before advice, but it works. Deep sleep releases growth hormone, triggers autophagy, and lowers cortisol. And your skin needs all three.
Things that actually help:
- Stop eating 2–3 hours before bed (late-night snacking disrupts melatonin production)
- Get outside within 30 minutes of waking (sunlight in your eyes, even if it’s cloudy, helps regulate your circadian rhythm)
- Keep your room at 65°F or below.
And that’s it – easy-to-understand and straightforward tips when written out, but not that easy to apply. Still, these are guaranteed to work. And if your goal is to do what actually helps, commit to them. Consistently. Quietly. Without overcomplicating it.