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Achieving Healthy Skin Through A Healthy Lifestyle
The old saying "beauty is only skin deep" isn't exactly true. Recent studies estimate that U.S. sales of anti-aging products are approaching $30 billion a year. While these products may play an important role in the fight against aging, lifestyle choices grounded in maintaining overall health are the best ways to achieve glowing skin. The bottom line is – looking healthy is about being healthy – there's just no getting around it. The following are my top 10 suggestions for a healthy body, and consequently, glowing skin.
1. Get Adequate Sleep Everyone has seen those puffy eyes and dark circles staring back at them in the mirror after a short night. More than any other factor, lack of sleep shows in the face. The nightly sleep cycle is the time when our skin cells regenerate and our nervous system resets. With busy schedules and constant demands for your time, getting the right amount of sleep takes discipline. Eight hours is the recommended time needed for a restful night's sleep, so plan your evening activities to where you can be in bed at a reasonable hour. To get the best sleep possible, avoid caffeine after 2pm and alcohol three hours before bedtime. Also, try to keep a regular schedule by going to sleep and waking up around the same time each day. Your body will definitely appreciate the routine.
2. Drink Eight Glasses of Water Daily The best way to moisturize your skin is from the inside out. As you may know, our bodies are 70% water and our cells require water to function properly. Water is also essential for cells to absorb nutrients and eliminate waste, which could otherwise manifest as skin conditions such as acne and eczema. Drinking eight glasses of water daily, we give our skin what it needs to stay healthy. There are plenty of ways to get your daily dose of water without becoming bored with it. Try flavored waters, caffeine free teas, and don't forget those fruits and vegetables!
3. Eat Complexion-Conscious Diet Foods rich in beta carotene – such as spinach, apricots, peaches, sweet potatoes and carrots – provide the raw materials for the body to produce vitamin A, essential for cell growth. Citrus, tomatoes and berries contain vitamin C needed for collagen production, and protein-rich foods such as lean red meat, chicken and fish are also necessary for healthy collagen. Avocados, nuts and whole grains contain high concentrations of vitamin E, which has been shown to protect the skin against pollutants. A balanced diet of whole grains, protein, and fresh vegetables and fruits provide the body with what it needs to grow strong, clear skin.
4. Maintain a Regular Exercise Routine Exercise promotes circulation as well as healthy perspiration. Skin cells need adequate circulation to reproduce, and perspiring helps the skin eliminate waste and flushes the skin and body of toxins. Of course, regular exercise is an important part of a general health routine, and our skin reaps the benefits. The American Heart Association recommends 30-60 minutes of moderate to vigorous exercise, such as brisk walking, swimming or cycling several times per week. Pairing up with a personal trainer can help you to develop a personalized plan and ensure that you are stretching and performing your routine safely and correctly for an optimal outcome.
5. Avoid Cigarette Smoke Smoking causes premature aging by robbing the cells of life-giving oxygen. Smoking triples the risk of squamous cell skin cancer, and being around smokers can produce the same effects. Also the habitual act of inhaling the cigarette smoke puckers the lips, producing excessive wrinkles around the mouth. There is no getting around it – smoking hastens aging for the face and body.
6. Consider Skin-Savvy Supplements While it's best to get nutrition from diet, supplements can be an important part of a healthy skin lifestyle. Vitamin E protects skin from air pollution, and vitamin C fights free radicals. Most American diets are deficient in essential fatty acids (EFAs), which are the building blocks for cell walls. Supplementing your diet with 300-400 mg of GLAs (gamma linoleic acids) from borage oil and taking two tablespoons of flaxseed oil daily can give your skin what it needs to regenerate. Hemp seed oil and hemp protein powders are also packed with EFAs. As with all dietary supplements, please check with your doctor before using to ensure it is safe in conjunction with any other medications you may be taking or any health conditions you may have.
7. Drink Tea We've heard about the battle between bad free radicals, which damage cells, and good antioxidants, which neutralize them. Green tea has long been known as a potent source of antioxidants, and an even better choice is red tea or rooibos. A caffeine free herb from South Africa, rooibos contains a higher dose of antioxidants than green tea. Possessing a rich, brewed flavor, red tea has also been known to balance blood-sugar levels and nourish the liver – both essential for healthy skin.
8. Use Sunscreen Daily You've heard it before, but it is worth repeating – sunscreen is vital to avoid premature aging. Harmful UVA and UVB rays from the sun and tanning beds cause premature aging, wrinkles and also increase the risk of skin cancer. Many skin care products contain sunscreen, so be sure to apply it daily 30 minutes before going out into the sun. There is no such thing as a healthy tan, but if you can't imagine yourself without your sun kissed skin, then try one of the many self tanning sprays or lotions on the market today. The formulations are so advanced now that orange tinted skin and streaking are a thing of the past.
9. Get a Monthly Facial Getting a monthly facial helps slow signs of aging, improves skin quality, and can help ease skin conditions, including acne and rosacea. Facial deep cleansing aids the skin in its ability to eliminate toxins, exfoliation rids the face of dead skin cells, making room for new cells to grow, and facial massage stimulates circulation, easing puffiness. Extractions can be performed, if needed, allowing the pores to be free of oils and debris and eliminating excess breakouts. Finally, a moisturizing masque replenishes the skin for a healthy glow.
10. Adopt a Daily Skin Care Regimen Just from being out in the world, our skin picks up dirt, dust and pollutants from the environment. Cleansing twice a day, moisturizing daily, and exfoliating keeps your skin toxin-free and healthy. Your skin care specialist can help you find the best products for your skin care needs and teach you how to best use them. Improper face cleansing is common and can lead to or exacerbate numerous skin conditions.
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