New year, new beginnings. That’s why as early as now, you could start to plan out things for the upcoming news. I hope one of your goals could be self-love and skin care.
There are plenty of methods for taking care of your skin – one is dealing with it holistically. If you don’t know what it is yet, holistic skincare treats your external skin with nutrients and healthy natural ingredients that nourish and heal.
In skin care, the traditional approach to treating conditions would be lock and key. When people have dry skin, you apply something that addresses and reverses the dryness – most likely a moisturizer. If there is a problem, you use a solution.
Holistic skincare is a method opposite to the traditional one. It digs deep into treating a condition that it looks purely at the problem, looking for the root cause and addressing that cause specifically. When treating your skin, we, holistic estheticians, don’t just use products in treating your skin, but also look at everything else that impacts your skin – directly and indirectly.
Is the holistic approach natural and organic?
Living a holistic lifestyle and treating your skincare routine with wellness doesn’t mean we adhere to a specific brand. Holistic skincare simply means taking care of yourself in a whole lot way for both your skin and your overall well-being.
You may look after your skin with the best products possible, but if you smoke, don’t exercise, and never drink water, then your skin will suffer appropriately. Be careful about products that are tagged holistic since not all are holistic products themselves.
START YOUR HOLISTIC SKINCARE JOURNEY NOW
1. EAT WELL
This is a piece of vague advice if you come to think of it, that’s why no wonder why people struggle how to get this step right. I will not bore you going into healthy diet details. I just want to let your know that when you eat in moderation – this includes fruits and vegetables – you are letting your skin repair and heal itself.
In skin care, conditions such as acne, dryness, and aging are linked to eating well.
REDUCE CARBOHYDRATES AND FATS
Cutting down on carbs and fats can help you have fewer wrinkles, better hydration, and stronger skin. [1]
SEE THE GREENS? EAT MORE GREENS
Increasing the intake of green and yellow vegetables helps the skin by reducing wrinkles and hydration in the long term! [2]
LIMIT HIGH GI FOODS AND DAIRY
Are you worried about acne? There’s strong evidence that high GI (glycemic index) foods that are energy-dense make acne inflamed and worse. In the dairy, there’s no strong evidence, however, some may be greatly affected by it. Nonetheless, it’s worth a week’s try to get off with dairy and see if it makes a difference for your skin. [3]
INCREASE VITAMIN INTAKE
1. Vitamin A
Skin damage and aging that come from the sun are called photoaging. Vitamin A has been shown to protect the skin against UV rays and help avoid premature aging. [4]
2. Vitamin C
Over time, Vitamin C reduces the occurrence of wrinkles and uneven skin pigmentation. [5] It helps remove free radicals and builds up the loss of collagen within your skin.
3. Vitamin E
Combining Vitamin C and E has been shown to provide protection against the sun, rather than just one vitamin alone. [6] You can also look for skincare products that contain Jojoba Oil or Vitamin E and other Antioxidants that give you natural protection from the sun.
4. Vitamin D
Vitamin D is only made when you’re exposed to sunlight. In holistic skincare, it is a requirement too. There’s a chance of skin cancer risk due to UV exposure. That’s why getting outdoors carefully! You can get it when the sun is not at its peak hours!
With specific regard to skin, Vitamin D is an essential part of protecting the epidermis and dermis from inflammation and damage from the sun.[7]
CONSIDER COLLAGEN
Consider taking collagen. A recent study has been shown to improve your skin’s elasticity, decrease skin evaporation, and retain its moisture. [8] Over time it will make your collagen layer increase leading your skin to reduce wrinkling, especially around the eyes. [9]
2. EXERCISE BOTH BODY AND MIND
Exercise is associated with healthy living and consequently, a holistic lifestyle. Movement helps keep your blood flowing and stops the build-up of toxins. Exercising also ensures proper levels of nutrients and oxygen reach your vital organs.
The simplest way to think about a great benefit of exercise is stress reduction. When you’re stressed, it is holistically bad for you – in every aspect of your health (growth, bodily repair, function, and even happiness). Stress limits your ability to adapt to new situations and diverts your bodily resources away from organs, especially your skin.
Are you familiar with cortisol? This hormone increases when we experience chronic stress. It turns your body’s defense on. It anticipates that there is a threat and hence releases it to the body to curb harmful fight-or-flight situations.
Nonetheless, too much cortisol is bad for you. It increases the level of inflammation within your cells and organs. Increased cortisol levels may lead to dryness and eczema. For those with existing acne, you may notice flare-ups when you experience stress. This is because cortisol increases sebaceous gland activity, making your skin more greasy and outbreak-prone. [15]
3. DRINK YOUR WATER AND STAY HYDRATED
What accelerates skin aging is lack of water. We already know that 60% of our body is made up of water – we need it for every bodily function to survive. Make sure you’re well hydrated – as it allows your body to work efficiently and effectively. Dehydration makes thinking, moving, and everything, much harder. [10]
A stressed body simply takes on water weight rather than hydrating your cells fully. This leaves you looking puffy, and in the worst-case scenario, can leave your skin more susceptible to sores and infections. So as you can see, despite the strength of any of these tips and insights, you must still take the holistic approach if you want to see results. You may want to tell your body to relax, and calm down, so what you intake will benefit you instead of making things worse. [11]
4. BE MINDFUL ABOUT THE SUN
The main cause of skin damage and aging. [12] I know some of you may enjoy the sun and get a tan. But holistic care means avoiding damage rather than covering it up after.
All sun damage is not equal, depending on the color of your skin (darker skin is more resistant), and where you live (closer to the equator is worse!), you will still experience different levels of risk. [13]
When you want to start holistic skincare, address the main factor of all – sun damage. The inflammation and damage it gives are made worse by the pollution we all experience. If you give less importance to nutrition and hydration, sun damage will only accelerate everything.
5. GET A PROPER SLEEP
Know this, all skin type ages. Skin aging is also called transepidermal water loss (how much water evaporates from the skin). 5 hours of sleep a day or less, will lead to greater skin water loss – making it prematurely aged plus less able to recover from damage or inflammation.
Even if you don’t have a sound sleep one night, it has been shown to increase dark circles and skin puffiness. [14] Generally, this is due to the immediate impact on your cell’s function, which negatively impacts many tissues in your body, especially the skin.
6. LIVE HOLISTICALLY
You need to embrace this approach. Is your motto, ‘work hard, play hard’? Well, there’s nothing wrong with this motto, I just wanted you to consider: Be Responsible and Healthy this year.
Just because you eat well and meditate to reduce stress doesn’t mean you can drink, smoke, and take drugs on the weekend. It doesn’t create a balance; it simply means that all the stressors on your body are grouped.
Smoking stresses our skin. It damages tiny blood vessels in your skin and slows down the healing of your damaged skin. [15] Alcohol is another lifestyle that is easily overlooked. It gives your poor skin quality. Ever wonder why you have a hangover?
Drinking alcohol draws water from all cells in your body. Plus, one thing I am concerned about, is that it makes the skin dry, fragile, and tired-looking. Regardless of drinking often or rarely, any significant volume of alcohol affects and flushes your skin. The capillaries in your face dilate and sometimes don’t even get back to their size and burst.
Take into account the amount of sugar in drinks. If left unnoticed it worsens acne and eczema. Again, alcohol also disturbs your sleep! Poor sleep stresses you and your body. Imagine combining it with drinking alcohol – it reduces your breathing depth and limits oxygen. So, how can your skin and organs get their repairs? Thoughts?
7. BEWARE OF YOUR ENVIRONMENT
I hope you knew that our skin is a barrier that keeps us from the inside out. If you feed, nourish, and take care of it from the inside you can reap what you sow from the outside.
I hope you will try a Holistic Approach to skincare. Our skin has much trauma in the environment already that’s why being safe with how we treat our skin can be of help. Some skin conditions are often hard to treat and the environment may sometimes worsen causes!
Exposure to factors that are found in the environment develops inflammatory skin conditions, while eczema is one, and so is dermatitis. [16] These factors form free radicals, skin inflammation, and break down your skin barrier.
TAKEAWAY
Take your vitamins and supplements while you’re taking care of your overall health. There are lots of ways to take care of your skin holistically and these tips help you to get started.
Reserve and stock up on antioxidants too. Take into consideration these tips and listen to your skin. If you need help addressing your skin holistically, I can personally help you.
Treating your skin holistically is a lot to think about. You can message me at 727 326 5081 to personally ask questions about how to start this method.
If you are interested in a facial and would like to know more, please contact me on
727 326 5081
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References:
1. Cosgrove, Maeve C et al. “Dietary nutrient intakes and skin-aging appearance among middle-aged American women.” The American journal of clinical nutrition vol. 86,4 (2007): 1225-31. doi:10.1093/ajcn/86.4.1225
2. Nagata, Chisato et al. “Association of dietary fat, vegetables and antioxidant micronutrients with skin ageing in Japanese women.” The British journal of nutrition vol. 103,10 (2010): 1493-8. doi:10.1017/S0007114509993461
3. Bowe, Whitney P et al. “Diet and acne.” Journal of the American Academy of Dermatology vol. 63,1 (2010): 124-41. doi:10.1016/j.jaad.2009.07.043
4. Meinke MC, Friedrich A, Tscherch K, et al. Influence of dietary carotenoids on radical scavenging capacity of the skin and skin lipids. Eur J Pharm Biopharm. 2013;84:365-373.
5. Cosgrove MC, Franco OH, Granger SP, et al. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007;86:1225-1231.
6. Fuchs J, Kern H. Modulation of UV-light-induced skin inflammation by D-alpha-tocopherol and L-ascorbic acid: a clinical study using solar simulated radiation. Free Radic Biol Med. 1998;25:1006-1012.
7. Scott JF, Das LM, Ahsanuddin S, et al. Oral vitamin D rapidly attenuates inflammation from sunburn: an interventional study. J Invest Dermatol. 2017;137:2078-2086.
8. Asserin J, Lati E, Shioya T, et al. The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo-controlled clinical trials. J Cosmet Dermatol. 2015;14:291-301.
9. Koizumi S, Inoue N, Shimizu M, et al. Effects of dietary supplementation with fish scales-derived collagen peptides on skin parameters and condition: a randomized, placebo-controlled, double-blind study. Int J Peptide Res Ther. 2018;24:397-402.
Yang, Jianting et al. “A Review of Advancement on Influencing Factors of Acne: An Emphasis on Environment Characteristics.” Frontiers in public health vol. 8 450. 17 Sep. 2020, doi:10.3389/fpubh.2020.00450
10. Cheuvront, Samuel N, and Robert W Kenefick. “Dehydration: physiology, assessment, and performance effects.” Comprehensive Physiology vol. 4,1 (2014): 257-85. doi:10.1002/cphy.c130017
11. Yang, Jianting et al. “A Review of Advancement on Influencing Factors of Acne: An Emphasis on Environment Characteristics.” Frontiers in public health vol. 8 450. 17 Sep. 2020, doi:10.3389/fpubh.2020.00450
12. Gilchrest, B A. “Skin aging and photoaging: an overview.” Journal of the American Academy of Dermatology vol. 21,3 Pt 2 (1989): 610-3. doi:10.1016/s0190-9622(89)70227-9
13. Anne Han, Anna L. Chien, Sewon Kang, Photoaging, Dermatologic Clinics, Volume 32, Issue 3, 2014, Pages 291-299, ISSN 0733-8635.
14. Cues of fatigue: effects of sleep deprivation on facial appearance. Sundelin T, Lekander M, Kecklund G, Van Someren EJ, Olsson A, Axelsson J. Sleep. 2013 Sep 1; 36(9):1355-60.
15. Effect of nicotine on vasoconstrictor and vasodilator responses in human skin vasculature. Black CE, Huang N, Neligan PC, Levine RH, Lipa JE, Lintlop S, Forrest CR, Pang CY. Am J Physiol Regul Integr Comp Physiol. 2001 Oct; 281(4):R1097-104.
16. Recognizing the impact of ambient air pollution on skin health. Mancebo SE, Wang SQ. J Eur Acad Dermatol Venereol. 2015 Dec; 29(12):2326-32.17. Header image from OHSU News