May 4, 2021
6 min. read

Tips for Long Lasting Healthy Skin

Medly

May is Melanoma/Skin Cancer Awareness & Prevention Month. Not by coincidence, it’s also the time when the sun starts shining longer and stronger as summer approaches. So there’s no better time to brush up on skin health strategies.

Having healthy skin is your first line of defense against skin-related diseases. 5 million cases of skin cancer are diagnosed in the US each year, making it the country’s most common form of cancer. The good news? With the regular use of sunscreen, skin cancer is highly preventable.

Why is having healthy skin important?

Our skin is our bodies’ first line of defense against a daily onslaught of viruses and bacteria. It also shields the rest of our tissue, organs, and cells from the damaging effects of ultraviolet radiation from the sun. In addition, the skin produces vitamin D when it is exposed to the sun, an important part of many essential body functions.

water healthy skin

How can you keep your skin healthy?

  • Eat a healthy diet. Fruits and vegetables are key. Your body needs the essential vitamins these foods contain to remain healthy.
  • Keep stress in check. Stress can cause your face to furrow and exacerbate wrinkles. Stress hormones like cortisol actually change the chemical composition of the skin, making it less elastic and more prone to wrinkles.
  • Maintain moisture in the skin. Take a sheet of paper, and crumble it up. Then straighten it out. See creases and wrinkles? Now, wet a piece of paper and do the same thing. The paper bounces back and becomes smooth again. Your skin works the same way.
  • Quit smoking. Quitting smoking now will take years off the aging process of your skin. Those lines that appear on the upper lip of many smokers are just the beginning. Toxins in cigarettes, such as nicotine, tar, and carbon monoxide suck moisture from your skin, a factor in premature aging.
  • Get your beauty sleep. Sleep is the time when your body shuts down all of its higher brain functions and goes to work on repairing and maintaining the vessel. One study found that sleeping seven to nine hours a night had more moisturized skin and were better protected from ultraviolet light than causes skin cancer.

Which Vitamins are best for healthy skin?

Vitamin A helps to regulate oil glands which can assist with lessening acne flare-ups. It also plays a key role in supporting the production of new cells, which helps skin age less rapidly. Good sources: egg, oily fish, yogurt

Vitamin D is one of the most beneficial vitamins for your skin. It helps with cell growth and repair. It also helps your immune system fight free radicals that can contribute to premature aging. Good sources: egg yolk, salmon, mushroom, milk

Vitamin C could be called the collagen synthesizer, because of its role in building healthy skin. It also can be a powerful tool in making sunscreen use more effective while helping to prevent dry skin. Good sources: chilli pepper, kale, kiwi

skin routine

What is a healthy skin routine?

A healthy skincare routine don’t have to be complicated, in fact, generally it only requires four steps :

  • Cleansing: Cleansing is important because it removes dirt, excess oil, and pollution that can cause free radical damage.
  • Toning: A toner helps balance the skin and remove any additional debris that cleansing left behind
  • Moisturizing- Moisturizing isn’t just for soft-to-the-touch skin, it also affects the appearance of skin. The areas of the face, neck, and chest lose moisture more quickly than other parts of the body. Dryness results in a breakdown of elastin in the skin, making it more vulnerable to aging.
  • Sunscreen- It’s important to make sunscreen a daily habit rather than just a beach day application. Even on cloudy days, the majority of the sun’s rays are still hitting your skin. Don’t forgo sunscreen when the weather is cold, even in winter, the UV exposure is still a danger.

Top Over-the-Counter Medicines for Lasting Skin Health

Although there are thousands of products on the market that claim to remove wrinkles and prevent aging, it’s important to look at the ingredients and understand what some of the most popular active ingredients do for the skin.

  • Retinol: Retinoids are forms of Vitamin A and have some of the best evidence for anti-aging benefits. When applied to the skin, they can speed up the cell turnover rate, increasing collagen production and helping prevent wrinkles. Retinols can cause irritation but new forms like retinal are offering less irritating results.
  • Vitamin C: A powerful antioxidant, Vitamin C applied topically can protect the skin from free radical cell damage. It’s important to use Vitamin C that is in dark-colored packaging and bottles because the active ingredient can degrade when exposed to light.
  • Niacinamide: A form of B3 that also fights free radicals, this can brighten skin and reduce acne breakout without causing irritation.
  • Salicylic Acid: This popular acne treatment is also a good exfoliate, which can help slough away dead skin cells, while encouraging more collagen production. It’s especially helpful for extra oily skin.
  • Hyaluronic Acid: Since moisture retention is a key to skin health and anti-aging, ingredients that can attract moisture into the skin are extremely useful. This acid helps to draw water molecules to the skin, but topical treatments need to be applied regularly for visible effects to occur.

skin habits

Healthy Lasting Skin Habits

Wash your face twice a day. Aim for a happy medium between over-washing and underwashing, both of which can have negative impacts on the skin. What’s a good frequency? Usually, cleansing just twice a day. Nighttime washing is especially important for removing makeup that can clog pores overnight.

Eat a balanced and healthy diet. Thankfully, the key dietary recommendations for healthy skin are the same as for other parts of the body: lots of fruits, vegetables, and whole grains. The nutrients in whole foods can actually help in preventing skin cancer and aging.

Get clean after a workout. Exercise is awesome for the skin (and the body of course) because it helps improve circulation and blood flow. Showering and washing your face after a rigorous workout helps cut down on bacteria from sweat lingering on the skin and potentially clogging pores.

Use an oil-free moisturizer. Moisturizers are a great tool for helping to prevent the damage dryness can cause the skin. But sometimes moisturizers can clog pores and cause pimples. To prevent this, opt for lightweight, oil-free options designed for oily skin.

Don’t skip the sunscreen. Of course the most important reason to use sunscreen is to help prevent skin cancer, which can be deadly. But there’s other benefits too. UV rays can damage the skin and cause wrinkles. The drying effects of the sun can also cause your body to overproduce oil, which can lead to breakouts. A wide variety of sunscreens are on the market, including tinted and those designed just for the face.

patient provider

Natural Steps to Achieve Healthy Skin

Coconut oil has anti-inflammatory, antioxidant, and healing properties. But using coconut oil on your face may not work for every skin type, especially those prone to excess oil and breakouts..

Aloe vera is known for its skin healing properties, but it may also stimulate new cell growth. It also soothes and moisturizes without clogging pores. Applying aloe vera to your freshly washed face is an easy way to achieve a natural glow.

Water is one of the most basic and inexpensive ways to nourish the skin, drinking 8-10 eight ounce glasses of water a day is a super easy way to nourish your skin and help to keep it hydrated..

Eating a diet rich in fruits and vegetables, staying away from processed foods, and keeping hydrated are easy ways to ensure your skin stays healthy and ages less rapidly. Adding sunscreen to your daily routine is a simple habit that can have lifesaving benefits.

Sources:

Why is Skin Health Important Four Best Vitamins for Skin Care How to Build a Skin Care Routine Prescription Medications for Skincare Glowing Skin: 10 Home Remedies

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