As the body’s largest organ, your skin covers 22 square feet, makes up 15% of your body weight, protects you, regulates temperature, and hosts a unique microbiome—understanding it helps you care for it effectively⁵.
Skin changes with age, hormones, and environment, so tailoring your routine to your type—dry, oily, combination, or sensitive—supports hydration, repair, and long-term health¹⁵.
Hydrating ingredients like hyaluronic acid, plus antioxidants and omega-3s from plants and marine sources, help your skin stay resilient, healthy, and naturally radiant⁶.
Overview
Stepping into the world of skincare, we’ve got something for everyone. Whether you’re just beginning your journey, refining your routine, or diving deep into the science of skin, this E-book is your companion to understanding and celebrating the skin you’re in.
Skincare is more than a regimen—it’s a lifestyle rooted in self-respect and science. It’s a daily ritual that nurtures your skin’s health and reflects your inner vitality. Think of it as a fusion of biology, chemistry, and care.
Let’s start with the basics: your skin is the body’s largest organ, covering about 22 square feet and accounting for roughly 15% of your body weight. It’s your first line of defense against environmental stressors, regulates temperature, synthesizes vitamin D, and houses a diverse microbiome that’s as unique as your fingerprint.
And yes, your skin is constantly working. It renews itself every 28 to 40 days, depending on age and health. During sleep, it enters repair mode—so those 7 to 9 hours of rest aren’t just for your brain, they’re for your glow too.
Skincare isn’t one-size-fits-all. Your skin type can shift with age, climate, and hormones. That’s why understanding your skin—whether it’s dry, oily, combination, or sensitive—is key to building a routine that works for you.
This E-book is packed with evidence-based insights, practical routines, and empowering knowledge. We’ll explore hydration, cleansing, diet, supplements, and even skin-lifting exercises. For example, hyaluronic acid, a common skincare ingredient, can hold up to 1,000 times its weight in water, making it a hydration powerhouse.
We’ll also look at how bioactive compounds from plants and marine sources—like antioxidants and omega-3s—can reduce inflammation and improve skin conditions such as acne, eczema, and hyperpigmentation.
Globally, skincare is a growing priority. In 2022, the skincare market was valued at $131.2 billion, projected to reach $212.96 billion by 2032. That’s not just beauty—it’s science, wellness, and self-care converging¹.
So, let’s begin this journey together. Not toward perfection, but toward understanding, consistency, and celebrating your skin’s resilience. Because your skin deserves the best—and so do you.
Chapter 1
Skin Lifting Exercises & Routine
Stimulate Blood Flow To The Skin
The techniques used in these skin-lifting exercises improve blood circulation and makes sure that the skin gets sufficient oxygen and essential nutrients that boost the skin’s natural ability to repair as well as regenerate.
Muscle Tone and Firmness
Skin lifting exercises can tone muscles, and toned muscles provide better support for your skin, preventing premature skin aging, sagging, and wrinkles.
Boosts Collagen Production
Including skin lifting exercises in your routine stimulates collagen production that helps retain the suppleness and youthfulness of the skin.
Aids in Stress Reduction
Skin lifting exercises incorporate relaxation techniques that help reduce stress and prevent breakouts, premature issues, and skin issues related to stress-related problems.
Cost-Effective Solution
It is the most cost-effective approach because it requires no equipment or products, just spare time daily to perform these exercises.
Facial Exercises
You can help to keep your facial muscles firm and help prevent drooping of your features
by devoting just 6 minutes a day to these exercises. Do each action for 6 seconds and
repeat it 10 times. It is important to keep the rest of the face relaxed while working on any
specific area.
Horizontal forehead lines
Place the side of the forefingers gently but firmly against the forehead just above the eyebrows, allowing thumbs to rest lightly on cheeks. Raise the eyebrows against the resistance of the fingers.
Vertical forehead lines
Place the underside of the forefingers flat against the forehead just above the eyebrows. Pull gently toward the temples.
Mouth wrinkles
Place the hands flat on the cheeks with the fingertips touching the cheekbones and the wrists meeting. Gently pull toward the ears. Holding this position, say “you.”
Droopy chin
Hold your head up straight, chin level, shoulders back and relaxed. Place your forefinger horizontally between your teeth. Push your tongue against the roof of your mouth while keeping your teeth touching your finger.
Neck 1
With your mouth half open, place your palms under your jaw and curve your fingers around to rest lightly on the side of your cheekbones. Try to open your mouth against the resistance of your hands.
Neck 2
Place one hand flat on your forehead and the other on your chin. Move your head forward against the resistance of your hands, keeping your shoulders straight and relaxed.
Source: PhysioDiaries-GH
Face Yoga – 6 Simple Exercise
Lion Face – 3 Reps
- Look straight ahead with your shoulders relaxed.
- Take an inhale through your nose and scrunch up your entire face.
- Then, exhale as you stick your tongue out and open your eyes wide. Make sure there are no wrinkles in your forehead.
- Repeat three times.
Forehead Smoother – 20 reps
- Place your fingers on either side of your forehead, with your pinky fingers resting below your eyebrows and your other fingers stacked above.
- Apply gentle pressure with your fingers, to act as muscle resistance.
- Lift your eyebrows up a little and then release.
- Repeat for 20 reps.
Under-Eye Stretch – 3 reps
- Look straight ahead with your shoulders and forehead fully relaxed. Place your hand on the top of your forehead to keep it smooth.
- Open your mouth to create an O shape. Without moving your forehead, look up. Hold for 5 seconds.
- Then, return to a neutral facial position.
- Repeat two more times.
Marionette Line Remover – 3 reps
- Sit with your head looking straight. Curl your upper and lower lip inward towards your teeth. The area between your nose and your upper lip should be smooth.
- Slowly turn your head to one side. Then, bring your head back to center and turn to the other side.
- Turn side-to-side twice more, keeping your forehead relaxed the entire time.
Cheek Lifter – 3 reps
- Take a deep inhale, then puff air into your cheeks while keeping your mouth closed.
- Swish the air back and forth from cheek to cheek.
- Take a big exhale through your mouth.
- Repeat for a total of three times.
Giraffe Neck – 3 reps
- Sit up with a tall spine and relaxed shoulders.
- Lift your chin up, then turn your head to the right so it is up at a 45-degree angle. Pucker your lips and hold for three seconds. You should feel a stretch on the bottom left side of your jaw.
- Move your head back down to center and repeat to the left.
- Then, move your chin back to center and lift it up. Pucker your lips and hold for three seconds, then release.
- Repeat two more times.
LION FACE
3 REPS
FOREHEAD SMOOTHER
20 REPS
UNDER-EYE STRETCH
20 REPS
MARIONETTE LINE REMOVER
3 REPS
CHEECK LIFTER
3 REPS
Giraffe Neck
3 REPS
Source: blog.paleohacks.com
Chapter 2
Incorporating a Healthy Diet for Skin
You are what you eat! This statement is absolute when it comes to achieving radiant and youthful skin. Incorporating a healthy diet for the skin is the foundation for effective skincare that leads to flawless beauty. Let’s see how you can nourish skin inside out; that’s where the actual magic happens:
Here’s a quick overview of what you should include in your diet! ⁵ ⁶ ⁷ ⁸ ⁹ ¹⁰
Fruits and Vegetables
Take your greens, and make sure you enrich your diet with vitamins and antioxidants by taking in fruits and vegetables. Citrus fruits, berries, spinach, and carrots are healthy food choices that you can add to your diet. These foods are rich in vitamin C and beta-carotene, which help protect your skin from oxidative damage, support collagen production, and promote a radiant, youthful complexion.
Omega-3 Fatty Acids
You will find Omega-3 fatty acids in food like salmon, walnuts, and flaxseeds, an excellent source to keep that skin moisturized and plump. Research shows that Omega-3s help reduce inflammation, strengthen the skin barrier, and improve hydration levels, especially in individuals with dry or sensitive skin. In fact, a study found that supplementation with Omega-3s significantly improved skin elasticity and reduced roughness and scaling.
Nuts and Seeds
Foods rich in vitamin E, such as almonds, sunflower, and pumpkin seeds, support skin health. Vitamin E is a powerful antioxidant that helps protect the skin from oxidative stress caused by UV exposure and environmental pollutants. Studies show that regular intake of vitamin E–rich foods can improve skin texture, reduce wrinkle formation, and enhance overall skin hydration.
Lean Proteins
Protein sources like poultry, tofu, and beans provide sufficient amino acids essential for collagen production in your body. Collagen, the most abundant protein in the skin, relies on amino acids like glycine, proline, and hydroxyproline for its synthesis. Studies show that adequate dietary protein intake improves skin elasticity, firmness, and wound healing, especially as collagen production declines with age.
Whole Grains
Whole grains like quinoa, brown rice, and oats over refined grains help keep blood sugar levels stable and prevent skin outbreaks related to high sugar intake. High-glycemic diets have been linked to increased acne severity, while low-glycemic, fiber-rich foods like whole grains support hormonal balance and reduce inflammation, which benefits overall skin clarity.
Water
Hydrate your skin by keeping your water intake high throughout the day. You can add herbal teas and rich foods such as watermelon or cucumber. Adequate hydration has been shown to improve skin elasticity, surface smoothness, and overall appearance, especially in individuals with low baseline water intake.
The Healthy Plate For Flawless Skin
Source: YourNutrionalTherapist
If You Have Acne
Treatment Plan
Don’t pick – this could cause scarring
Don’t over wash – this will aggravate your spots
Choose oil-free cosmetics
Diet and Exercise
Source: https://twitter.com/fastic/status/1422226466767622146
Most Easily Available Fruits For Glowing Skin
Apple
Rich in vitamin A, vitamin C, and mearuts peel is rich in antioxidants that aid in getting glowing skin.
Lemon
Rich in vitamin C and is a natural bleaching agent that protects the skin from photodamage and hyperpigmentation.
Papaya
Contains vitamins A, B, and C and enzymes like papain that repair skin damage.
Orange
One of the best sources of vitamin C, which prevents oxidative damage and photodamage and aids in collagen synthesis.
Cucumber
Rich in vitamin K, which helps in reducing wrinkles.
Banana
Rich in vitamins A, C, K, and E and minerals like potassium, magnesium, and calcium, and moisturizes the skin.
Strawberries
Great sources of vitamin C and salicylic acid, which help in treating acne and protect the skin from photodamage.
Grapes
Loaded with vitamins, minerals, and antioxidants that protect the skin from UV damage.
Source: stylecraze.com
Chapter 3
Understanding Your Skin Type
Everyone has a unique skin type and texture when discussing skincare, so no one size fits all. Understanding your skin type sets the base for glowing and healthy skin, the cornerstone of good skin care.
Once you know your skin type, you can make informed choices, maintain the skin’s health, and address concerns unique to your skin type. You may have oil, dry, combination, or sensitive skin, so you must recognize the skin type before achieving healthy and vibrant skin.
Before we move on to discussing the significance of understanding your skin type, let’s have a look at foods to limit when striving for good skin¹¹ ¹² :
Limit Processed Foods
Usually, processed foods are loaded with sugars and additives that may lead to inflammation and several skin issues. Diets high in processed and sugary foods have been linked to increased systemic inflammation, which can exacerbate skin conditions such as acne, eczema, and premature aging.
Avoid Excess Sugar
Excess sugar intake is directly related to acne and premature aging; avoid sugary treats and fizzy drinks. High sugar consumption increases glycation, a process that damages collagen and elastin fibers in the skin, leading to wrinkles and loss of elasticity. It also promotes inflammation, which can worsen acne severity.
Whats your skin type?
The first step to good skin is to know what your skin type is.
Source: mybeautynaturally.com
Dry Skin
Characteristics of dry skin include:
- Rough or flaky texture.
- Tightness/lack of elasticity.
- More noticeable fine lines and wrinkles.
- Redness and irritation.
- Barely visible pores.
If you have dry skin, choosing the right moisturizer is incredibly important. You may benefit from using a thick ointment, or even a combination of ointment and lotion, with a focus on the areas that are typically the driest. It is also important to note that your skin should be damp when applying your moisturizer, for it to properly lock in moisture. As far as makeup goes, you should ideally use a liquid foundation that contains moisturizer.
Oily Skin
- Characteristics of oily skin include:
- Enlarged pores
- Shininess or greasiness
- Less visible fine lines and wrinkles
- Prone to acne
- Does not hold makeup well.
There is a common skincare myth that if you have oily skin, you shouldn’t use a moisturizer. That is not the case. If you have oily skin, you should use a lightweight, oil-free moisturizer. In terms of makeup, a powder foundation or an oil-free liquid foundation will likely suit you best. Oily skin often doesn’t hold makeup very well over time; and therefore, it will also be helpful to utilize primer, as well as setting spray or powder, to prevent wear and smudging.
Combination Skin
Combination skin, as the name implies, has characteristics of both dry and oily skin. Typically, in this case, your T-zone will be oily, while other areas of your face are dry. One option for combination skin is to use different products (such as moisturizers and foundations) for the dry and oily sections of your face. However, it is possible to find products that are specifically made to suit combination skin, if you would like to avoid the hassle and expense of using different products.
Acne-Prone Skin
The primary indicator of acne-prone skin is of course acne, blackheads, and blemishes. Additionally, acne-prone skin often goes hand-in-hand with oily skin. Many people with acne-prone skin can benefit from oral or topical medications, which is something you should discuss with your doctor. But there are a few other things you can do as part of your routine to manage acne-prone skin, including:
- Regularly wash your face with a cleanser that is formulated for acne.
- Use a toner.
- Use an oil-free moisturizer.
- Use powder or oil-free liquid foundation.
- Look for non-comedogenic products.
Sensitive Skin
Characteristics of dry skin include:
- Itchiness, stinging, burning, or agitation.
- Redness, rashes, or blemishes.
- Allergic reactions.
- Roughness or flakiness.
- Sensitivity to sunlight.
When it comes to sensitive skin, there is often a lot of guess-and-check involved. You will need to find products that don’t aggravate your skin, and therefore, it will be helpful to sample products before you buy a larger size. Typically, the products that work best for people with sensitive skin are fragrance-free, hypoallergenic, and contain SPF. It will also be helpful to wash skin carefully, rather than scrubbing.
Mature Skin
Mature skin refers to skin that has changed texture, appearance, or other traits as a result of aging. These changes may include:
Loss of elasticity
Fine lines and wrinkles
Drooping
Fragility
Chapter 4
Daily Cleansing and Hydration
A daily skin care routine has four basic steps you can do once in the morning and once before you sleep.
Cleansing
Choose a cleanser that doesn’t leave your skin tight after washing. Clean your face no more than twice a day, or just once, if you have dry skin and don’t wear makeup. Avoid washing for that squeaky-clean feeling because that means your skin’s natural oils are gone. Check out Healthline’s survey of the best oil cleansers.
Serums
A serum with vitamin C or growth factors or peptides would be better in the morning, under sunscreen. At night, retinol or prescription retinoids work best. See our articles on the best face serums for every skin type and the best serums for oily skin.
Moisturizer
Even oily skin needs moisturizer, but use one that is lightweight, gel-based, and non-comedogenic, or doesn’t block your pores. Dry skin may benefit from more cream-based moisturizers. Most brands will label their products as gel or cream on their packaging. See our articles on the best moisturizers for dry skin, oily skin, or sensitive skin, as well as moisturizers with sunscreen.
Sunscreen
Apply sunscreen with at least 30 SPF 15 minutes before heading outdoors, as it takes a while for sunscreen to activate. Darker skin tones actually need more sun protection because hyperpigmentation is harder to correct. Choose products that fit your skin type and sensitivity, and remember to read the labels. Some products, such as retinol or prescription retinoids, should only be applied at night. See our articles on mineral-based sunscreens or sunscreens for darker skin.
Prioritizing detoxification is pivotal for maintaining a healthy gut. We can achieve better digestive health, improved nutrient absorption, and a stronger immune system by supporting the body’s natural cleansing processes.
Skin type guide
Source: WebMD and Paulaschoice.com
The ultimate guide to facial serums
What it is & how to use it
Serum VS Moisturizer
Serum
Higher concentration of active ingredients. Water-based to deliver the ingredients better.
Moisturizer
Lower concentration of active ingredients. Contain occlusive agents and thickeners to lock in moisture.
For better results, use your serum before applying moisturizer to help boost the skin’s moisture absorption.
Significantly reduces fine lines and wrinkles.
Addresses skin marks and fades dark spots.
Improves texture.
Boosts natural healing and helps repair skin cells.
Reduces clogged pores and acne.
How do your pick the right serum?
Serums contain certain active ingredients to address specific skin issues. You should pick a serum that matches your skin type and concerns.
Benefits of Moisturizer
Moisturizer is an important part of a skincare routine and helps promote healthy skin. Benefits of adding moisturizer to your regimen include:
Types of Moisturizer
Emollients
Humectants
Occlusives
Oily skin
The best moisturizer for oily skin is a water-based, oil-free moisturizer like a gel moisturizer, which has no oil in it. Gel moisturizers are mostly humectants-based with rejuvenators for additional benefits. These non-greasy, lightweight moisturizers are good for acne-prone skin.
They’re packed with humectants like hyaluronic acid that hydrate without clogging pores. Studies show that non-comedogenic, lightweight formulas help reduce breakouts and balance oil production—without the greasy feel.
Dry skin
A cream will be the best moisturizer for dryness because its thickness means it will feel relatively heavy on the skin and will take longer to dry. Its thicker consistency (typically 50% oil and 50% water) means it feels heavier and takes longer to absorb, forming a protective barrier. Creams contain humectants (like glycerin and urea) that draw moisture into the skin, and occlusives (like petrolatum and lanolin) that lock it in.
Normal/combination skin
This skin type can use any type of moisturizer. If your skin is normal but on the dry side, you might want to use a thicker, cream moisturizer. If your skin is normal but on the oily side, a gel or gel cream/water cream might be best. Dermatologists note that creams contain ~50% oil, while gels are mostly water and humectants like hyaluronic acid, ideal for hydration without heaviness.
Sensitive
People with sensitive skin should look for fragrance-free moisturizers that are free of parabens and irritants. Fragrance is the #1 cause of cosmetic allergies, and parabens can trigger irritation in sensitive skin. Dermatologists recommend fragrance-free, paraben-free moisturizers with minimal ingredients—look for labels like “hypoallergenic” and “non-comedogenic.
Chapter 5
Protecting Your Skin from UV Rays
Your Shield Against Skin Damage
Generously Apply Sunscreen
Make sure you apply broad-spectrum sunscreen with at least SPF 30 when you head out in the morning and reapply every two hours when outdoors or after swimming or exercising. Go for a sunscreen that has both UVA and UVB protection.
Only 12.3% of men and 29% of women in the U.S. always use sunscreen when outside for over an hour —but it matters!
SPF 30 blocks 97% of UVB rays, helping prevent sunburn and skin cancer.
Perform Regular Skin Checks
Self-examine your skin regularly and look for changes in your skin, such as the appearance of moles or discoloration; consult a professional immediately in case of unusual cases. Skin cancer is the most common cancer in the U.S. - 1 in 5 Americans will get it by age 70. Catch it early by checking your skin regularly for new moles, spots, or changes.
Use UV-Protective Skincare
Go for skincare products rich in antioxidants that promote neutralizing free radicals caused by UV radiation; these free radicals are a significant source of skin damage. Daily use of sunscreen can reduce melanoma risk by up to 50% and squamous cell carcinoma by 40%.
Tips to choose the right Sunscreen
Choose an SPF level of 30 or higher to block 97% of UVB Rays.
Look for active ingredients like titanium dioxide, zinc oxide, and avobenzone.
Avoid vitamin A-infused sunscreens that may cause skin tumors.
Choose a sunscreen with broad-spectrum coverage to prevent UVA radiation and sun damage.
Select a sunscreen formulation—spray, lotion, or stick—that best suits you.
Consider your level of sun exposure and time spent outdoors.
Source: stylecraze.com
SPF Selection Chart
Source: SSMHealth
A B C D E of Checking for Melanoma
UV rays are bad for your skin; you must experience some damage each time you leave the house without applying any sunscreen. It is not that you buy a sun block- cream once and stay safe against the UV rays all year round.
Asymmetry
Addresses skin marks and fades dark spots.
Border
The edges are irregular, ragged, notched or blurred.
Color
The mole is not evenly colored; it may include shades of brown or black or patches of red or pink.
Diameter
The spot is larger than 6 millimeters across.
Evolving
The mole is changing in size, shape or color.
Chapter 7
Don’t Forget Supplements
No matter how hard you try to include all the healthy, green, and good things in your diet, you can only cover some of your body’s requirements. This is where supplements provide the body with all the nutrients and minerals it requires.
While you consume many vitamins from a healthy diet plan, you may still require some nutrients the food does not fulfill.
Worry not; we have an award-winning propriety formula at your disposal that would support healthy skin and hydration.
Award-Winning Proprietary Formula
Active formula designed to support skin health, vitality, moisturization and elasticity.
By supplementing with Nano Singapore’s advance formulated product, you’ll be feeling your best every day.
Chapter 8
A Final Word
Routines and exercises on skin lifting are important towards a healthy and vibrant skin. The exercises are quite useful and enhance the blood circulation and muscle tone due to production of collagen and relieving stress. Like any other part of the body, regular exercise is healthy, and so these exercises that form part of the skincare exercises will result to the shine of the skin. What is more, it is essential to do these exercises carefully not to cause any pain and discomfort.
Duration and repetition are advised to be used with moderation so that they start at low limit and gradually build up to get used to the routine. No two persons have the same skin and the result can be different.
Nevertheless, when performing these skin lifting exercises, in an event that there is some discomfort that could be experienced, one should consider consulting a skincare expert. In addition, when working out you should pay attention to diet. To achieve that velvet plump skin then you better include nutrient rich food in your diet. Also, you need to make sure that your skin is appropriately moisturized during the day.
