Mental and physical fitness are top of mind when it comes to health. You exercise, eat well, and manage your stress. But how do you take care of your skin? We asked our experts for their recommendations, and here are their top recommendations for keeping your skin strong and healthy.
1. Drink Water
Although drinking water does not directly affect the hydration of your skin, it does assist your largest organ indirectly. To carry out vital processes that support healthy skin, your body requires adequate moisture. When your skin is hydrated, it can more effectively transport beneficial fluids and drain out undesired pollutants, reducing inflammation and supporting your skin’s moisture barrier. Water is also required for the formation of structural proteins such as collagen and elastin, which keep your skin firm, plump, and elastic. While eight glasses of water a day may not be the miracle cure you seek, it will help you keep a healthy, youthful appearance.
2. Load Up On Antioxidants
Antioxidants are well-known for their skin-care benefits. But, what exactly do they do? In a nutshell, antioxidants neutralise free radicals and protect the body from them. Air pollution, chemicals, UV radiation, and cigarette smoke are all sources of free radicals, which are unstable and highly reactive molecules. These atoms are missing an electron and are looking for other molecules to bind to in order to stabilise themselves. If this continues, oxidative stress is triggered, which contributes to skin ageing prematurely.
3. Embrace Healthy Fats
Essential fatty acids (EFAs) such as omega-3 (linolenic acid) and omega-6 (linolenic acid) are also important components of good skin (linoleic acid). These healthy fats are important components of the skin’s moisture barrier and act as building blocks for healthy cell membranes. A strong lipid barrier filters away irritants that cause dryness and inflammation, as well as helping the skin maintain moisture and absorb important vitamins and minerals.
4. Limit Sun Exposure
Sun exposure is one of the most serious dangers to healthy skin. Melanoma, the most prevalent – and severe – form of skin cancer, is caused mostly by UV rays, according to the Skin Cancer Foundation. According to the American Cancer Society, 96,480 new cases of melanoma will be diagnosed in the United States year 2019. To reduce your chance of acquiring melanoma, take the following steps to protect yourself from UV rays: Seek out shade, use sunscreen, and dress in protective clothing.
5. Curb Your Sugar Intake
Sugar is one of the worst culprits when it comes to skin ageing. Remember the term “free radicals”? Sugar interacts with proteins in a process known as glycation, resulting in the same unstable compounds. Free radicals not only degrade collagen and elastin (structural proteins that keep your skin firm and flexible), but they also stop your body from generating more. Your skin loses its firmness and suppleness without these critical building blocks, and fine lines and wrinkles appear.
6. Limit Stress
Stress has a terrible way of showing up right where you don’t want it: on your skin. From speeding up the ageing process to increasing sensitivity and creating flare-ups, stress has an unfortunate way of showing up right where you don’t want it: on your skin. Stress causes the release of cortisol (often known as the “stress hormone”), which has an effect on your skin. High cortisol levels speed up the ageing process by destroying collagen and elastin, as well as signalling your skin to generate more oil, which can lead to acne. As part of its fight or flight reaction, your body releases inflammatory chemicals like interleukins when you’re stressed. While inflammation is vital for your health, it can aggravate skin disorders that are already bothersome.
7. Exercise Regularly
Exercise on a regular basis can help you maintain and improve the health of your skin. A sweating workout raises your heart rate and blood circulation, all of which are vital for delivering oxygen, vitamins, and nutrients to your cells. Regular exercise can also help to slow down the ageing process by lowering cortisol levels and triggering the production of restorative endorphins. “Moving your body is medicine,” Genieve explains. It promotes detoxification by flushing all of the organs, as well as increased breathing, lubrication of joints, and muscle strengthening. Breathing and moving can assist in balancing hormones and moving waste that has accumulated in the intestines. All of this contributes to skin that is healthier and happier.”
8. Try A Digital Detox
Disconnecting from your electronics, especially before bed, is one of the most recent top spa and wellness trends. Why? “Shutting off technology and light in the evening can help your body do what it needs to do in the evening: create melatonin and wind down to go to sleep,” Mindbogglingly adds. The best time for your skin to heal and rejuvenate is during REM sleep: Human Growth Hormone stimulates cell regeneration, and your body’s stem cells reproduce at a faster pace when you take melanin.
9. Get 8 Hours Of Sleep
Disconnecting before bed is just as important as getting adequate sleep. In fact, research show that not getting enough sleep causes fine lines and wrinkles, uneven skin tone, and a loss of suppleness. “Get more sleep!” Genieve emphasises. Sleeping for fewer than 8 hours is so last year… The more sleep you receive, the better your health will be. When your body is in deep sleep, all of the repair processes take place. Hormones and neurotransmitters that promote optimal health, fight sickness, and function on epidermal tissue, muscles, and joints are created during this time.” You allow your body enough time to conduct the functions that maintain your skin healthy by obtaining enough sleep.