With about 2 square yards (1.7 meters squared) of exposed skin to
care for, it makes sense that many people’s medicine cabinets are
crammed with skin-care products [source:
iVillage].
But for most of us, using more than two or three of those products on a
daily basis is unnecessary — and may even be doing more harm than good.
The exposed layer of skin we’re slathering with lotions, creams, toners, scrubs and
cleansers is called the
epidermis –
it’s the outermost of the three layers of skin. The epidermis is the
most vulnerable to environmental damage, typically UV light that can
leave it discolored and old-looking; and skin in general undergoes an
aging process that can leave it looking dull, wrinkled and dry. Enter
the hundreds of “scientific” skin-care products on store shelves — some
costing upward of $100 an ounce — intended to clear, plump, de-wrinkle,
brighten and just generally beautify all different skin types.
In reality, it’s not rocket science. Skin only needs a handful of
simple, inexpensive “treatments” to get and stay healthy — and
healthy-looking. And many of those treatments are the same ones the rest
of your body needs to operate at its optimum level. Adding additional,
expert-recommended products into a
skin-care routine isn’t
necessarily a bad thing, and can in some cases be quite beneficial; but
for most people, effective skin care is actually a pretty simple
process.
In this article, we’ll find out what everybody’s skin needs every
day, why those elements are so important, where you’ll find them, and
which supposed “necessities” might really be harming your complexion.
The first daily must is the most obvious: Healthy skin has to be clean.
1: Antioxidants
Antioxidants are
widely believed to be beneficial for both cardiovascular health and
cancer prevention. They’re found in all sorts of foods, including
fruits, vegetables, seafood and oils. Antioxidants’
free-radical-fighting activities destroy molecules that can damage
healthy cells, and as it turns out, they’re as great for skin cells as
they are for every other cell in the body.
While many different antioxidants can be beneficial to the skin, two in particular get lots of attention:
- Vitamin C – Builds collagen for plump, tight skin. Find it in whole grains, apples and citrus fruits. Aim for 75 milligrams a day [source: Edgar].
- Vitamin E –
Protects cell membranes and “boosts” skin-based nutrients that fight
off UV damage. Find it in wheat germ oil, almonds, and peanut butter.
Aim for 15 milligrams a day [source: Edgar].
Other skin-beautifying antioxidants include selenium, thiamine, beta-carotene and
zinc
2: Sun Protection
When you use
sunscreen, you’re not just helping to protect yourself from diseases like
skin cancer;
you’re also helping to prevent the signs of skin aging that come from
sun exposure. Skin that’s left naked in the sun ends up more discolored
and wrinkled and less elastic than skin that has been steadily shielded
from UV radiation.
In fact, what most of us think of as “aged skin” is, more specifically, sun-damaged skin. To protect your skin from the effects of the sun, you can choose
either a chemical sunscreen, like avobenzone or oxybenzone, or a
physical one, like zinc oxide or titanium dioxide. Either way, look for
one with a
sun-protection factor (SPF) greater than 15, and apply it at least 20 minutes before you’re going to be in the sun. That way, the active ingredients have time to take effect before the UV exposure begins. If you go swimming or have occasion to sweat a lot, be sure to reapply afterward. Up next, another element of great skin that doubles as a cancer fighter.
3: Essential Fatty Acids
Essential fatty acids, or EFAs, are an important component of any
healthy diet. They help to build up the lipid-based cell membranes that
hold in water and nutrients. In the case of the skin, those lipids also
form an oil barrier that protects the skin from UV damage and
pollutants.
Without EFAs, skin-cell membranes and that overall protective barrier
can’t work effectively. The skin ends up overly exposed, dehydrated and
prone to produce a more harmful type of sebum, leaving it dry, inflamed
and blemished [source:
Bouchez].
The EFAs you need to keep your skin looking great are primarily
omega-3 and omega-6 fatty acids. Omega-6 is found in tons of foods,
including poultry, grains and
cooking oils,
so you’re probably getting plenty of that. Omega-3s are somewhat harder
to come by; you’ll find those in cold-water fish, like salmon and
sardines, along with flaxseed and safflower oils, kidney beans, walnuts
and spinach. Some skin experts also recommend another EFA, gamma
linolenic acid (GLA), for its anti-inflammatory effects. GLA is founds
mostly in plant oils. You might find it helpful to take an omega-3 or GLA
supplement to improve your skin health. You’ll find those in most grocery stores, and definitely any natural-foods store. EFAs can improve your complexion from the inside. Up next, something to protect your skin on the outside.
4: Water
The human body is full of water — it’s 55 percent to 75 percent of what we are [source:
ASA].
Water flushes toxins out of the body, allows our cells to absorb
nutrients, and keeps our digestive processes moving smoothly. But that water isn’t a constant. The most basic bodily processes,
like breathing and sweating, remove that water from our cells. So for
our cells to function properly, we need to consume alot of water to replace what we lose.
The skin is no different from the rest of the body when it comes to
needing hydration. Water helps to remove impurities from the skin that
can lead to pimples, and it hydrates to keep the skin looking plump and
smooth.
To keep the skin hydrated, you should drink at least half a gallon (2 liters) of water each day [source:
Edgar].
Up next: Water doesn’t do much good if your cells can’t hold on to it.
5: Cleansing
Cleansing is
the most basic element of any skin-care routine. It not only removes
excess dirt, pollutants and pore-clogging oil from the epidermis so it
can remain blemish-free, but it also preps the skin for any subsequent
products you’ll be using, so active ingredients (like vitamins or
sunscreen) can penetrate and be most effective. But not all cleansers are the same.
First, a
facial cleanser should always be
soap-free;
the soap products you use on the rest of your body are typically too
harsh for the face. And, as with most skin-care products, you need to
pick one that suits your skin type. For very dry skin, you might want to
go with a creamy cleanser. Dry and/or
sensitive skin should
always go alcohol-free, whether creamy or not. An oily epidermis can
benefit from an acidic cleanser, like an alpha-hydroxy product, which
does a better job of breaking up
sebum – the skin’s oily secretion that can lead to clogged pores. Whichever cleanser is right for you, be sure to massage it into your
face for at least 20 seconds so it has a chance to do its job.
Cleansing is all about the surface of the skin. Up next, going a bit deeper…
Source:
Discovery Fit & Health
