Skin Health: Tips to Healthy Skin

Healthy Skin Tips

The outside of your body is just as important as the inside, with your skin being the first line of defense against the world. Your skin not only protects you but can also provide clues to your overall health, which is why you should always take good care of your skin.

What Does Your Skin Protect You From?

While we know that our skin is a barrier against the outside world, what exactly is it protecting us from on a daily basis?¹

Environment

Your skin helps to protect you and keep you safe from a variety of different environmental factors. It helps to regulate body temperature and protect against excessive heat and cold, along with the sun’s rays. The melanin in your skin is the first line of defense against the sun, with higher melanin content providing greater protection.² 

Infection

If you happen to scrap your knee or are healing from surgery, don’t worry because your skin helps to protect and heal you from certain wounds you may get. It helps to heal itself by working with other parts of your body to go through the different stages of wound healing, which allows your body to help fight off germs and any other infections that may arise.³

Chemicals

Your skin also helps to protect you against harmful chemicals in the air or that you may happen to encounter. There is a tough outer lay called the “stratum corneum” which acts a barrier that prevents deeper absorption of most chemicals. This layer of skin creates a waterproof like seal that helps to repel these substances.¹¹

How To Keep Skin Healthy

Even though your skin does a good job at protecting you, there are ways that you can help yourself and your skin stay healthy.

Treat your skin gently

You should always make sure to treat your skin gently, since daily cleansing and shaving can often take a toll on your skin. With some ways to be gentler with your skin being:

• Limiting your time in hot water, as that can remove essential oils from your skin

• Avoid harsh soaps and perfumes.

• Pat your skin dry after being in water, since this allows your skin to retain some moisture.¹²

Protect your skin from the sun

Protecting your skin against the sun can not only help protect you from those painful red sunburns, but help to keep your skin healthy.⁴ Some ways to help prevent damage from the sun would be:

• Wear sunscreen even if it isn’t sunny outside, and make sure to get the correct type or your skin.

• Wear clothing that blocks UV rays.

• Don’t use your vitamin D deficiency as an excuse to go out unprotected in the sun, you can always get a vitamin D supplement from a local pharmacy if needed.

• Avoid tanning beds, since they expose you to excessive UV radiation in a small period and can have irreversible effects.

Manage stress

Stress has effects on your whole body, but did you know that stress can affect your skin as well? It can cause a chemical response in your skin that makes it more sensitive and reactive. It can cause skin issues to flare up such as psoriasis, rosacea, and eczema, and make these flare-ups slower to heal. There are ways that you can help keep skin healthy, even when you’re stressed:  

• Don’t neglect your skin. Taking care of your skin and establishing a solid skincare routine can help keep your skin healthy and happy.

• Take time for yourself, even if it is just ten minutes to read a book or take a bath, do something that helps to relax you.

• Get enough sleep every single night. This can help to lower your stress levels

• Know that you can set limits and boundaries when you’re feeling stressed. It is okay to say no when you’re not feeling well.⁵

Eat a healthy diet

What you eat every day can affect your whole body, but especially your skin. Our bodies rely on proper hydration and a balanced diet of fruits, vegetables, grains, healthy fats, and protein to function.⁶  If you aren’t getting the essential vitamins and nutrients your body needs, then your skin and body won’t function the same.

To ensure you’re eating a healthy diet full of essential nutrients, you should:⁷

• Follow the recommended portions for fruits and vegetables in every single meal.

• Cut down on processed foods. These can cause issues with your body and skin.

• Drink the recommended amount of water for your body weight every day.⁸

Avoid smoking and drinking

Alcohol and tobacco are substances that you should avoid if you want to have healthy skin, as they can have adverse side effects.

If you drink alcohol regularly, then you may experience a variety of side effects. Short term effects include dry skin and flushing of the skin, or your skin taking on more of a red tint. The long-term side effects are an increased risk of skin infections and skin cancer due to the prolonged alcohol use weakening your immune system.⁹ 

Regular tobacco smokers may experience different effects, such as yellowing of the fingers and nails, and discoloration of the teeth in the short term.  Long-term tobacco use may lead to dry skin, uneven skin pigmentation, baggy eyes, a saggy jawline, and deeper wrinkles and furrows on your skin. ¹⁰

Your skin is a vital organ and the largest organ that you have, and you should always try to take care of it. No matter your age, there are always little things that you can do to take better care of your skin!  

Sources:

1. https://www.ncbi.nlm.nih.gov/books/NBK279255/

2. https://medlineplus.gov/ency/anatomyvideos/000125.htm#:~:text=Melanin%20protects%20skin%20from%20the,tanned%20cells%20are%20sloughed%20off.

3. https://www.ncbi.nlm.nih.gov/books/NBK534261/

4. https://healthmatters.nyp.org/6-tips-to-protect-your-skin-from-the-sun/

5. https://www.webmd.com/beauty/the-effects-of-stress-on-your-skin

6. https://www.myplate.gov/eat-healthy/what-is-myplate

7. https://akronmohs.com/blog/diet-and-skincare-how-big-an-impact-does-diet-have-on-your-skins-health/

8. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eight-tips-for-healthy-eating/

9. https://www.medicalnewstoday.com/articles/alcoholic-skin#long-term-effects

10. https://www.aocd.org/page/Smoking 

11. https://www.cdc.gov/niosh/topics/skin/default.html#:~:text=How%20fast%20the%20skin%20absorbs,the%20lower%20layers%20of%20skin

12. https://www.cutislaserclinics.com/blog/take-it-easy-5-ways-to-be-gentle-on-your-skin/#:~:text=While%20these%20things%20help%2C%20it,get%20clearer%20and%20healthier%20skin.