Skin experts say that the best way to keep your skin healthy
and looking young is to protect it from the sun and not smoke: and after that,
taking care with how you wash, moisturize your skin and shave also help.
According to a British Association of Dermatologists survey
carried out last year, many Britons are unaware that sun protection can keep
the skin looking younger, believing instead that applying a daily moisturizer,
eating a healthy diet, drinking plenty of water and having facial massages will
suffice.
The Sun Awareness campaign officer at the Association, Maria
Tabou, told the press at the time that such measures will have "nowhere
near the anti-ageing impact of sun protection".
Not only does exposure to UV increase a person's risk of skin cancer, it also affects
the elastin in the skin, which leads to wrinkles and sun-induced skin ageing
such as leatheriness and blotchy pigmentation. Featured below are 5 tips
for healthy skin
Tip #1 for healthy skin: Sun protection
Ensure you protect your skin from the sun to maintain healthy skin
According to the Mayo Clinic in Rochester, Minnesota, USA, a
non-profit organization with an international reputation, most of the changes
seen in ageing skin are actually "caused by a lifetime of sun
exposure".
To protect yourself from the sun, they advise the following
three methods (with maximum protection coming from using all three).
Avoid the sun during high intensity hours: the sun's rays do
the most damage between 10 am and 4 pm, so limit the time you spend outside
during this period.
Wear protective clothing: wear long sleeved shirts, long
trousers or pants and a hat with a wide brim. Remember that tight woven fabric
(eg denim) offers better protection than loosely woven fabrics like knits.
Use sunscreen: go for a broad spectrum sunscreen with an SPF
(sun protection factor) higher than 15 and apply generously about 20 minutes
before you go out and then every two hours. You will need to apply more
frequently if you go in the water or sweat a lot.
Tip #2 for healthy skin: Don't smoke (and watch the alcohol)
Research shows that smoking alone ages skin. In a study
published in the Archives of Dermatology in 2007, researchers at the
University of Michigan, Ann Arbour, in the US, described how they examined the
upper inner arms of smokers and non-smokers aged from 22 to 91 and found that
after taking into account age and other variables, the number of packs of
cigarettes that the smokers smoked per day was significantly linked to skin
ageing. They looked at the skin on the upper inner arms to minimize the influence
of sun exposure.
Indy Rihal from the British Skin Foundation told NHS Choices
that smoking reduces the skin's natural elasticity by promoting the breakdown
of collagen and also reducing the amount that is produced.
Collagen, a protein that helps skin strength, gradually
degrades with age, leading to wrinkles. Smoking causes this to happen sooner
and also causes the tiny blood vessels in the skin to tighten, which reduces
the amount of oxygen and nutrients that the skin cells receive, which also
reduces elasticity and accelerates ageing.
The Mayo Clinic also suggest that exposure to heat from
burning cigarettes damages facial skin and that certain smoking behaviours
contribute to wrinkles, because of the repetitive facial expressions that
smokers make, such as pursing the lips on inhaling and squinting their eyes to
keep the smoke out.
Drinking alcohol can make your body and skin dehydrated,
leaving the skin looking old and tired. So if you are drinking alcohol drink
plenty of water and stick to sensible amounts. Have a non-alcoholic drink like
soda water or watery fruit juice in between the alcoholic ones to help your
body rehydrate.
Tip #3 for healthy skin: Clean your skin regularly and apply
moisturizer
A British Skin Foundation survey published in January 2008
found that an astonishing 50 per cent of people who wear make up in the UK are
damaging their skin by not removing make up before they go to bed.
The reasons for not cleansing the skin of make up before
going to bed were also revealing in that most people were too tired to take it
off, suggesting they were not getting good quality sleep which also affects
skin health. A significant proportion also said they had had too much to drink
or simply couldn't be bothered.
Cleansing is an important part of skin care because it
removes dirt and bacteria; and the key is to do it gently.
Use warm rather than hot water and limit the time you spend
in the bath or shower to 15 minutes or less as too much time in hot water
strips oils from your skin.
Moisturizing protects the skin from drying and acts as a protective layer for the skin
Also, use mild rather than strong soaps and avoid irritating
additives such as perfumes and dyes, especially if you have sensitive skin.
When removing make up take care with the delicate skin
around the eyes, and if you use waterproof make up you may need an oil-based
product to make sure you get it all off.
When you have finished try to pat your skin dry so some
moisture stays on it.
Moisturizing is important because it protects the skin from
the weather and from drying up and looking dull. It helps your skin maintain
its natural moisture levels too, say the Mayo Clinic experts, because it seals
in the water already in the skin or slowly release water into the skin.
You may be surprised to know that according to the British
Skin Foundation the price of a moisturizer is not a measure of how good it is:
cheaper ones can be just as effective.
If you have dry skin avoid alcohol-based products and if you
have oily skin avoid oil-based products (use water-based instead).
Some people with oily skin don't need moisturizer: if your
skin feels tight 20 minutes after bathing, then you probably do.
Tip #4 for healthy skin: Get enough quality sleep
Focus on quality sleep to keep your skin looking young and healthy
Sleep is essential for healthy skin. Not enough quality
sleep will make your skin look tired and older, especially with bags under your
eyes. Poor quality sleep can become a vicious cycle because lack of sleep makes
you irritable, anxious and depressed, and that makes it harder to get good
sleep.
Make sure you have plenty of physical exercise as this
reduces stress and creates a
healthy tiredness that helps
sleep. Yoga and swimming are also good ways to improve sleep.
Aerobic exercise increases the oxygen circulating in your
body which helps the skin stay vibrant and healthy.
Here are some more tips for getting a good night's sleep
Try to keep to a regular routine at bedtime.
Have a warm bath to relax you.
Learn how to put aside the "worry list" that is in
your head: write it down, keep a pencil and pad of paper by your bed.
Get a relaxation tape: don't watch TV late at night or in
bed as this can stimulate rather than relax you.
Avoid eating a heavy meal late at night. Try to eat your
last food for the day 2 to 3 hours before bedtime.
Drink plenty of water during the day rather than toward
bedtime.
If you wake in the night get up and do something distracting
until you are sleepy again rather than toss and turn and worry in bed.
Keep your bedroom cool, dark and quiet. It should be a haven
of peace and not a den of noise and stimulation.
Keep an eye mask and ear plugs handy.
Avoid stimulants like caffeine and nicotine in the evenings:
drink camomile tea rather than cocoa to induce sleep at bedtime (but not too
much or you will be up in the night for the toilet).
Tip #5 for healthy skin: Shave with care
People shave to make their skin smooth and hairless, but
this can irritate the skin, especially if it is thin, dry and sensitive.
For a smooth shave the Mayo Clinic experts advise that you
shave after a warm bath or shower (or press a warm wet cloth on your skin) to
soften the hair, don't shave dry skin, use a clean, sharp razor, and shave in
the direction of hair growth.
Make sure you rinse well afterwards with warm water to
remove soap and dead cells.
If your skin is irritated after shaving don't use an alcohol
based lotion even if it feels cool, it will make the irritation worse because
it dries the skin out.
Written by: Catharine Paddock, PhD
Copyright: Medical News Today
Not to be reproduced without the permission of Medical News Today.
Not to be reproduced without the permission of Medical News Today.
