Healthy Habits for Skin
The hustle and bustle of the holidays are behind us, making it the perfect opportunity to focus on habits that will leave skin looking healthy, radiant, and happy. Anything new can be overwhelming, life gets busy…and let's be honest, we can be pretty set in our ways. A great concept to follow is the 21/90 rule, developed by cosmetic surgeon Maxwell Maltz in 1960. According to this concept, it takes 21 days to make something a habit and 90 days to make that habit part of your lifestyle. Start simple, pick one habit at a time, and watch your skin evolve over the new year.
The skin is the largest organ of the body and quite possibly one of the most neglected. Skin is a vital organ, providing a protective barrier against mechanical, thermal, and physical injury, preventing loss of moisture, reducing harmful effects of UV radiation, and acting as a sensory organ. Read on for a few ways you can bring your skin back to life this year!
1) Skin Care Routine
One of the best ways to have healthy skin is to take care of it. Having a good skincare routine can seem daunting, but with the correct products, it’s actually quite simple! Your skincare regimen should include a cleanser, toner, moisturizer, and SPF. Consider corrective or protective serums to enhance your results. Know your skin type, as well as the best order to apply products. Make an appointment with licensed providers to identify the best-individualized routine for your skin. Don’t forget the body! And ensure everything is properly moisturized and protected with SPF.
2) Sun Protection
Everyone needs to wear sunscreen every day. The sun doesn’t discriminate. Its harmful UV rays damage the skin and can even lead to skin cancer in people of all ages and races. Sunscreen should be a part of your daily skincare routine all year. UV rays still reach our skin through clouds and on shortened winter days. According to experts, use a broad spectrum SPF. Choose one with at least 30 SPF or higher (It blocks 97% of UVB rays), apply 15 minutes before going outdoors, reapply at least every 2 hours, or after swimming/sweating, and always remember to check the expiration date! Add extra protection such as hats, sunglasses with UV protection lenses, and even clothing that offers sun protection when you’ll be in direct sunlight.
3) Regular exfoliation
Taking the time to regularly exfoliate – meaning at least once a week – will help to remove dead skin cells, dirt, and oil that block your pores, as well as accelerate cell turnover, bringing new healthy skin to the surface. Without exfoliation, cellular debris builds up, creating a barrier that stops products from penetrating the skin and absorbing beneficial ingredients. Regular exfoliation will also help to brighten your complexion. How frequently you should exfoliate really depends on your skin type. Oily skin can handle more frequent exfoliation than its dry skin counterpart.
Remember, be gentle, choose the appropriate exfoliant for your skin type, don’t scrub with too much force as it can damage skin, and use warm, not hot, water.
4) Manage Stress
When our bodies sense emotional or physical stress, it releases more of the stress hormone cortisol. This triggers inflammation, impairs wound healing, increases oil and sebum production, and impairs resistance to infection. Due to the increased inflammation, skin conditions, such as acne and eczema, can be exacerbated. Consider practicing self-care such as deep breathing, meditation, yoga, exercise, or scheduling breaks to reduce the effects of stress in your life and on the skin.
5) Drink Water
While drinking water won’t necessarily “rehydrate” the skin, it does lead to an overall plumped appearance in the face and body by maintaining intra and extracellular body volume. Drinking water also assists in the elimination of toxins, with thermoregulation, and keeps the bowels moving. An easy way to calculate daily water requirements is to take your weight, divide it by two, and aim for that number of ounces per day. Spice it up and put fruit like strawberries or lemon in your water and drink up!
6) Good Nutrition
It is so important to have a well-balanced, nutritious diet. According to the Mayo Clinic, a diet that is rich in fruits and vegetables, whole grains, legumes, lean meat, and healthy fats are good for your skin and your overall health. A diet high in sugar and processed foods can lead to inflammation, acne breakouts, and premature aging of the skin.
Adopting healthier habits can help you put your best face forward! Remember to start small, choose one habit to focus on for 21 days. In no time, it will become constant in your lifestyle!
Emily Giddings, RN
