How can you achieve beautiful healthy skin?
Have you ever considered how much of you is SKIN?
Your skin is the largest and heaviest organ in your body. It makes up approximately 15% of your body weight. For the average adult, that’s around 11kg!
Your skin keeps you alive – literally. Without skin, you would evaporate! Besides the obvious aesthetic function, your skin maintains your fluid balance, it helps keep your body at the optimal temperature. It protects you from external invaders like viruses and bacteria. Vitamin D is made in your skin and encourages your bones to absorb calcium. It’s also an essential sensory organ, constantly communicating with your brain about your environment, movement, and posture. It’s probably the most versatile organ you have.
Understand that your skin is a strong and powerful barrier made up of 3 complex layers:
- Epidermis: The outermost layer which consists of layers of skin cells stacked on top of each other to provide a waterproof defense against the outside environment
- Dermis: Here new skin cells are made to replace those that are shed from the epidermis. You also find blood vessels, nerves, glands, and hair follicles in this layer.
- Subcutis: Underlying layer of fat and connective tissue which binds the skin to the tissues below.
It is quite difficult for molecules to pass through the outer layer of your skin to have any significant or lasting effect on the appearance or function of your skin. So, unless the product you are using on your skin has a medically proven active ingredient that either protects your skin from damage, exfoliates or changes cell function in some way, it is probably a waste of money.
What should you be using on your skin?
The ONLY product I recommend for EVERYONE to use on their skin is SUNBLOCK. It will not penetrate your skin but will provide a protective shield against the harmful effects of UV radiation. Choose sunblock with an SPF above 30 for day-to-day use and if you know you will be outdoors for any period of time (or driving), then use an SPF 50 or higher. Use sunblock with either titanium dioxide or zinc oxide as active ingredients. These metal ions literally reflect the sun rays from the surface of your skin.
My patients often ask me which sunblock is best. There are so many options to choose from – making the right choice can be confusing.
Here are a few pointers to help you decide which sunblock is best for you:
- Check the SPF (Sun Protection Factor). This is a measurement of how long the sunscreen will protect your skin from burning, compared to no sunscreen. With an SPF 15 sunscreen, if you are out in the sun, you should reapply after 30 minutes. With an SPF 50+ sunscreen, you should reapply after 2 hours. Regardless of which SPF sunscreen you use if you sweat or swim… you should immediately reapply.
- Check the ingredients – does the sunscreen contain a physical sunblock? Sunscreens contain different ingredients. Physical sunblock contains either ‘titanium dioxide’ or ‘zinc oxide’. These are metallic compounds that have the power to bounce sunrays off the surface of your skin. They offer much better protection than chemical sunscreen ingredients which simply slow down the penetration of the sunrays. I always advise my patients to choose sunscreen that offers them physical sun protection.
- Check the Spectrum. Your sunscreen should offer protection against both UVA radiation (the type of sunray that causes tanning and premature ageing), and UVB (which causes sunburn). Choose a sunblock with a ‘broad spectrum’ which means it offers both UVA and UVB protection.
- Check if the sunscreen is water resistant. A ‘water resistant’ sunscreen would have been tested for effectiveness up to 40 minutes in the water. However, remember that all sunscreens will wash off in water and will become less effective with perspiration. It is always better to reapply frequently to make sure you remain optimally protected.
Other ways to improve the quality of your skin and prevent ageing:
Because your skin is in direct contact with the internal environment of your body, what goes on inside your body can make a HUGE difference to the outward appearance of your skin. Here are some tips to improve your skin from the inside:
- Don’t smoke. Smoking is one of the WORST things you can do if you want glowing skin. Nicotine is a powerful vasoconstrictor. It causes narrowing of the blood vessels that supply your skin with oxygen and nutrients, and that remove wastes. If you smoke heavily, your skin will be deprived of oxygen and nourishment, and waste products accumulate. Smoking also causes damage to collagen and elastin, which means that skin loses its natural firmness and elasticity. Smokers have more wrinkles and pigmentation.
- Eat foods that boost skin health. Your skin needs specific nutrients like Vitamin C for healthy collagen production, Vitamin E to keep the natural oils that condition your skin in balance and essential fats and proteins which are important for replacement of old skin cells. Here is a list of the healthiest foods for your skin:
- Oily fish like salmon, tuna, sardines, mackerel and anchovies
- Avocadoes
- Walnuts
- Sunflower seeds
- Red grapes
- Broccoli
- Peppers
- Tomatoes
- Sweet potatoes
- Dark chocolate
- Keep hydrated. Your skin relies on the delivery of nutrients and oxygen in tiny blood vessels called capillaries. When you are underhydrated, these blood vessels will constrict to keep blood flowing to other more vital organs like your brain and kidneys. If you are well hydrated, your skin will be well hydrated too. Green tea is a particularly good hydration option for glowing skin as it contains loads of antioxidants.
- Reduce stress. Many skin conditions are triggered or exacerbated by stress. Acne breakouts during exams, eczema flares when moving house, psoriasis triggered after illness. If you can manage stress in your life, your skin will look clearer and healthier. Get enough sleep, make time to do things you enjoy, keep physically active and spend time with people who bring you joy.
If you have a specific skin problem, talk to your doctor or dermatologist before you buy expensive skin care products that probably won’t work.
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