Tips for Healthy Skin
Skin is the body’s largest organ, accounting for more than 10 percent of the body’s total mass, or about 18 square feet. Biologically speaking, skin is our body’s first line of defense, a protective layer against infection and disease.
Skin, like any other part of the human body (including the brain), can be improved with careful care and attention. As with most other organs, improving skin health requires a multi-pronged approach for optimal results. Diet, exercise, clean foods, quality supplements, and adequate sleep are all ways to increase your skin’s natural glow.
1. Avoid stress
Have you ever noticed that when you’re stressed, your body tends to reflect it? Just as stress can affect your brain, it can affect your body — even your skin.
When you experience stress, your adrenal glands release cortisol, the stress hormone, into the bloodstream. High cortisol levels are directly linked to breakouts and a host of other skin problems.
2. Use safe sunlight
It’s estimated that 90 percent of skin aging is caused by the sun, so be sure to monitor how much sun you receive and always wear sunscreen when spending a lot of time outside. To fully protect against damaging UV rays, a broad-spectrum sunscreen with spf30 or higher is recommended.
3. Opt out of sugar
There’s no denying that eating overly processed, chemically rich, sugary foods can wreak havoc on your skin. High-glycemic foods, such as white bread, soda, and non-nutritious baked goods, contain processed sugars and starches. These foods can make your skin more prone to blemishes and signs of skin aging.
4. Get your beauty sleep
For optimal health and blemish free skin, seven to nine hours of restful sleep per night is recommended. Anything less can negatively affect wound healing, collagen production, skin moisture, skin barrier function, and skin texture.
5. Watch your water intake
Water replenishes skin tissue, moisturizes skin, and increases skin elasticity. It also removes impurities, improves circulation and blood flow, and helps your skin glow. The general guideline is to drink eight 8-ounce glasses a day, but sports people or people living in warmer climates may need more.
6. Avoid smoking
It is no surprise that smoking is bad for your health. When tobacco is heated through a cigarette or e-cigarette, it releases harmful free radicals. This leads to the breakdown of collagen and elastin, which over time can lead to dehydration, hyperpigmentation, dark circles under the eyes, ruptured blood vessels and a dull complexion.
7. Support your skin microbiome
You know what? Just like your gut, your skin is home to trillions of bacteria. These microbes make up the skin microbiome, which prevents infections, fights free radicals, protects you from harmful UV rays, and keeps your skin hydrated and soft. To support your skin’s microbiome, avoid harsh soaps, scrubs, and overly exfoliating products that, in addition to washing away grit and dirt, strip your skin of beneficial bacteria.
8. Take good probiotics
Underlying gut health problems can show up on the skin in a variety of ways, including acne. If you are struggling with skin problems, we highly recommend a good quality probiotic supplement to increase a healthy microbiome in the gut, support your skin microbiome, and keep your internal ecosystem functioning optimally. When choosing a probiotic supplement, look for a high-quality product with an effective combination of probiotic strains.
9. Clean up your diet
The effects of diet on skin can be subjective. Some people are naturally more sensitive to certain foods than others, so if you have a skin condition, try eating less sugar, dairy, and processed foods to see if there’s a difference. Eat nutrient-rich foods with clear skin and high levels of antioxidants, such as blueberries, kale, spinach, and dark chocolate.
10. Exercise
A growing body of evidence suggests that exercise may help detoxify and lighten skin tone. So what? Physical activity increases blood flow throughout the body, bringing vital oxygen, nutrients and minerals to the skin. Any exercise is important, but low-impact exercises like yoga tend to produce the best results.
11. Detox your skin care routine
Most of what you put on your skin is absorbed by your body and delivered to your organs. This means that while you’re trying to look good on the outside, you may be poisoning yourself on the inside.
It’s important to read the ingredients list. Also, try to use natural products that are “fragrances” free of aluminum, formaldehyde, oxybenzone, parabens, polyethylene glycol, and phthalates hidden in the walls of plastic containers.
12. Take vitamin D supplements
Vitamin D supports skin cell growth, repair, and metabolism. Spend 10 to 30 minutes a day without sunscreen exposing your face, arms, and legs to the sun to optimize your protection levels. If you burn easily, start with 5 minutes and gradually increase your time in the sun.
Is your skincare routine helping or hurting you? What else do you want to know about skin health?
If you’ve been struggling, or are struggling, with skin problems, let us know what works and what doesn’t. Please share your experiences and insights in the space below.
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