Source: http://www.everydayhealth.com/health-report/healthy-skin-care/healthy-skin-secrets.aspx
Hi World!
Perhaps you’ve noticed that your skin is dry and tight, or that your hands are starting to look thin-skinned and wrinkled. If so, don’t just resign yourself to prematurely aged skin: Take steps to halt the damage. “At any age, knowing how to protect, hydrate, and moisturize your skin is key,” says Leslie Baumann, MD, author of The Skin Type Solution. “If you use sunscreen, include antioxidants in your diet, and learn how to protect and moisturize your skin, the chances are excellent that you can moderate your skin’s tendency to wrinkle.”
1. Get a good night’s sleep
The most important thing you can do to improve your skin is to get more sleep. Aim for eight hours of rest a night, says Dennis Gross, MD, a New York City–based dermatologist. The reason: Chronic lack of sleep — and to a lesser extent, the occasional sleepless night — sets off the body’s fight-or-flight response because fatigue creates a mild state of physiological emergency. In turn, this triggers the production of the stress hormones cortisol and epinephrine (adrenaline), which prompt the body to divert a disproportionate amount of blood flow, oxygen, and nutrients away from the skin to major internal organs, including the heart, brain, and kidneys. When skin is deprived of the optimal amount of fuel in this way, it can become dull, pale, and lifeless.
2. Eat a healthy, balanced diet
“When the arteries become clogged from an excess of fat in our diets, all of the tissues of the body, including the skin, receive less blood, oxygen, and nutrients,” says Dr. Gross. As a result, skin can appear dull, have less elasticity, and be unable to readily repair itself. For healthy skin, Gross recommends eating foods that are high in vitamins C and E and lycopene, such as citrus fruits, chard, sunflower seeds, and tomatoes. These antioxidant-rich foods destroy free radicals, which can harm skin’s collagen and elastin, and they are beneficial for overall health.
In addition, Dr. Baumann recommends regular consumption of omega-3 fatty acids, which are found in fatty fish, flaxseeds, and fortified eggs, as well as in supplement form. These essential fatty acids are crucial for bolstering the skin barrier, which holds in moisture.
3. Exercise regularly
Exercise improves circulation, ensuring the optimal flow of blood and nutrients to the skin, which imparts a radiant glow. And sweating helps release any water that your body may be unnecessarily retaining. Just be sure to go without makeup while exercising, and wash your face immediately after a workout to remove oil, sweat, and grime, which can clog pores and cause irritation.
4. Modify your daily skin care routine
There are many easy tweaks you can make in your daily habits to benefit your skin. Here are a few suggestions:
- Wear gloves when washing dishes, cleaning the bathroom, or doing yard work.
- In the winter, keep showers and baths shorter than 10 minutes, and use warm water, not hot.
- Choose cleansers that don’t completely strip skin of its natural oils. Creamy, nonfoaming cleansers are best for those who have dry skin.
- Apply moisturizer to dry areas of skin after showering and before bedtime.
5. Protect skin from the elements year-round
Safeguarding your skin against the sun is the single most important thing you can do for your skin’s health and appearance, says Gross.
- It’s not enough to wear sunscreen daily — you need to make sure you’re using enough. It takes about 2 to 4 ounces of sunscreen to cover your face and body, depending on your size. You can also purchase clothing with built-in sun protection.
- Skin should be protected in the winter, too. Always wear gloves and protect your neck, face, and head with a scarf and hat, because cold air can aggravate dry skin.
- Wear sunglasses year-round to shield the thin skin around the eyes from damage. Tinted lenses also work as a physical barrier to protect your eyes from ultraviolet (UV) rays, which can increase the likelihood of certain cataracts and other kinds of eye damage.
- Regardless of the season, be sure to stay hydrated by drinking plenty of water.
6. Exfoliate regularly
Exfoliating removes dead skin cells that can otherwise make skin thicker, rougher, and less radiant. An additional benefit is that regular exfoliation of the body and face allows moisturizer to be absorbed more readily. To exfoliate dry skin, use a clean washcloth and apply very light pressure to skin using a circular motion. If your skin is normal or oily, try a moisturizer, cleanser, or serum that contains alpha hydroxy or beta hydroxy (salicylic) acid to exfoliate more aggressively.
7. Take measures against dry air
Many skin conditions worsen in the winter because there is less humidity in the air, both indoors and out; skin also tends to dry out more quickly because of harsh weather conditions.
- To alleviate winter dryness, apply an intensive daily moisturizer and use a cool-mist humidifier at night.
- In summer months, stay out of the sun and avoid prolonged swimming in pools or the ocean, which can dry out skin. If you live in a very dry climate, you may want to use a humidifier in the summer months.
- If you fly frequently, moisturize before, during, and after travel because airplane cabins are have very low humidity levels.
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Source: http://www.everydayhealth.com/health-report/healthy-skin-care/healthy-skin-secrets.aspx