DR CHEENA LANGER
Skin is the largest organ of human body. Along with serving as a protective barrier against all the external agents, it also reflects our internal health. For achieving and maintaining healthy and good skin, combination of proper skincare practices, balanced diet, hydration, and healthy lifestyle choices are required.
Understanding Skin Health: Healthy skin is the mirror of internal health, characterized by smooth texture, even tone, adequately hydrated, and resistant against environmental factors. Skin Health is very important because skin is the outermost layer of our body, comes in contact with sun rays, environmental agents, pollutants, cosmetics, clothing and many such things. Also, role of genetics, age, lifestyle cannot be ignored in maintaining good skin. This article dives into key aspects of skin health and tips for nurturing your skin from the inside out
Skincare Routine: A proper skincare routine according to our skin type is paramount for its health. The routine should involve cleansing, exfoliating, moisturizing, and sun protection.
oCleansing: Always use a gentle cleanser according to your skin type to remove dirt, oil, and impurities without stripping away natural oils. Always remove your make up before going to sleep.
oExfoliation: Regular exfoliation helps slough off dead skin cells, promote cell turnover and prevent clogged pores. Choose exfoliants suited to your skin type and also limit its usage to avoid over-exfoliation.
oMoisturizing: Hydration is the life of skin health, regardless of whether your skin is oily, dry, or combination. One should opt for a moisturizer that contains ingredients like hyaluronic acid or glycerin to lock in moisture.
oSun Protection: Protecting our skin from harmful UV rays is vital in preventing premature aging, sunburn, and skin cancer. Apply broad-spectrum sunscreen with at least SPF 30 daily, even on cloudy days and indoors.
Nutritional Support: A well-balanced diet rich in vitamins, minerals, antioxidants, and essential fatty acids plays a significant role in maintaining healthy skin from within. Incorporate the following nutrients into your diet for optimal skin health:
o Vitamin C: It promotes collagen production, takes care of skin elasticity, and helps repair damaged skin cells. Citrus fruits, strawberries, bell peppers, and leafy greens are good sources.
oVitamin E: It is an antioxidant, protects skin cells from oxidative stress and UV damage. Nuts, seeds, avocados, and spinach are high in vitamin E.
oOmega-3 Fatty Acids: Essential for skin hydration and reducing inflammation. Include fatty fish, flaxseeds, chia seeds, and walnuts in your diet.
oAntioxidants: Antioxidants fights free radicals and environmental pollutants that can damage skin cells. All kinds of fruits and vegetables are full of antioxidants. Blueberries, grapes, green tea, and dark chocolate are few examples.
Hydration: Proper hydration is very important for maintaining good moisture levels of skin and promoting overall health. Drink at least eight glasses of water per day and limit consumption of dehydrating beverages like alcohol and caffeinated drinks.
Lifestyle Habits: Certain lifestyle habits can either support or undermine skin health. Here are some recommendations for healthier skin: oGet Adequate Sleep: Lack of sleep can increase stress hormone levels, leading to skin issues like acne ,melasma, darkness around eyes and dullness. One should take 7-9 hours of quality sleep each night.
oManage Stress: Chronic stress triggers inflammation and exacerbates skin conditions such as eczema, psoriasis etc. Practicing stress-reducing activities like meditation, yoga, or deep breathing exercises each day helps body and skin to fight stress.
oExercise Regularly: Physical activity improves blood circulation, delivers oxygen and nutrients to the skin cells and also promotes detoxification. At least 30 minutes of moderate exercise most days of the week will give you results.
Dermatological consultation: Always consult IADVL Certified Skin Specialist for any skin, hair and nail related issues. Do not try all products available in market or social platforms on your skin without proper guidance and advise. Treat your skin very gently and love your skin colour.
Conclusion: Healthy skin requires a holistic approach, comprising of a comprehensive skincare routine, nutrient-rich foods, maintaining good hydration, and prioritizing healthy lifestyle. Following this you can support your skin’s natural vitality and radiance for years to come. Do remember, Consistency is key, and small changes can yield significant improvements in skin health over time.
(The writer is M.B.B.S, MD (Dermatology, Venerology & Leprology), Consultant Dermatologis, Aastha Skin & Dermato- Cosmetic Centre, Jammu and President IADVL, J&K Branch 2023-24)
