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20 Beauty Lessons that Women in their 20s Should Know

It is said that the glory days of your skin is when you’re in your 20-something. But while it sounds promising, what you should know is the fact that without a proper beauty regimen and the best skin care products, you’re headed to a downhill slope from here on.

You’ve heard the importance of taking care of your skin countless of times–even before you reach the age of 20. But just like many people, you only find interest in a beauty routine during your mid to late twenties or even worse, once you hit 30.

Your skin is not invincible and if you want to keep it supple and healthy, you should avoid negligences and stick to skin care habits that can help preserve your skin’s youthful glow. To be able to do that, here are some beauty lessons that can effectively take care of the skin and address the most common beauty problems among women in their 20s.

Common Beauty Problems During Your 20s

Tired Eyes

More often than not, there’s a lot of all-nighters and early mornings in your 20’s–which means to say dark circles and tired looking eyes become almost inevitable. All the more, sun exposure without sunscreen aggravates this condition. The skin around and under the eyes is one of the thinner areas of the body that’s often overlooked in common skin care routine. And in doing so, the inevitable tired-looking eyes starts to destroy your glow even during your 20’s.

Bigger Pores

Oily skin, acne, sun exposure and excessive sweating all cause the skin to have large pores. In your 20s this shouldn’t be, because it’s expected that your skin is still more elastic than, say, when in your 30s or 40s. However, this is the sad truth that many young adults have to bear with

Brown Spots

Skipping and skimping on sunscreen can really wreak havoc on your skin, even in your early 20s. Melasma or brown spots are a common problem caused by unprotected exposure to the sun. Unfortunately, women have to work doubly hard in keeping their skin protected as they are more prone to getting melasma than men.

Acne

By experience you know acne won’t leave you after teenage years. Acne is common even in your 20s because of harmful or otherwise beauty products and cosmetics that clog the pores plus overexposure to sun and production of excess oil. Without the right skin care regimen, Acne won’t leave you ‘til your adult years.

20 Things that You Must Know to Stay Young Looking While in Your 20s

1. Skin Care is a Whole Body Routine

Skincare doesn’t start and end in your face. Never neglect your neck, chest, your back, shoulders and the back of your hand. Celebrity skin-care advisor Joana Czech and Fiona Stiles both say that your face starts & ends with your nipples. If you’d care for your face, be sure you never neglect your neck, chest, back, shoulders and all the way down to your toes simplify because skin ageing doesn’t only affect your face. Thank us later if you did, when your body age gracefully as your face.

Best Skin Care Products for 20s: Grown Alchemist Body Treatment Oil

Increase your skin’s elasticity and improve its texture with Grown Alchemist body treatment oil which contains ylang-ylang, Tamanu & omega 7.

2. Rethink About Your Cleanser

In your 20s, especially when you’re nearing your 30s, it’s definitely important to reconsider the time-tested cleanser that you discovered back in college. In this stage of life, your skin starts to age and becomes less oily or acne-prone. Your skin needs a new cleanser companion, one that gently moisturises as it rejuvenates your all-day tired skin.

Best Skin Care Products for 20s: Siam Seas Mekha Cleanser 50ml

Massage your face with healing butter, plant oils and honey for an irresistibly silky soft skin. This cleanser is infused with organic oils and Southeast Asian botanicals to cleanse and heal your skin.

3. Hydrate, Exercise, Diet

Follow the age-old beauty tip: drink lots of water, exercise regularly and eat fresh healthy foods. Your beauty comes not from what you apply to your skin, it comes within. Hydration is essential to keeping your skin moisturised. Exercise, on the other hand, facilitates sweating which flushes out toxins from your body, it also improves blood circulation to keep your skin and hair nutrient-rich.

4. Go for an Anti-oxidant Serum

When you splurge on face serum, pick one that’s antioxidant. Antioxidant is a buzzword in skin care that fights harmful effects of free radicals such as premature ageing and skin dullness. You can boost antioxidants in your body by eating fresh fruits and vegetables. But you can also apply it directly to your skin with a nutrient-rich face serum.

Best Skin Care Products for 20s: Brad Biophotonic Essential Elixir Hydrating HA Serum

This face serum is rich in amino acids and vitamins A, C & E. It nourishes the skin deeply by penetrating the dermal layers to give you the radiance you’ve always wanted.

5. Lack of Sleep Won’t Do You Good

There can never be a good reason to skip a good night’s sleep as it is the best anti-ageing you could get. As you know your skin regenerates and heals itself during sleep. But beyond that, bedtime is the best time to do your skin care! Treating your problem areas are best done during sleep when you can deep moisturise and when active ingredients can penetrate deeply without the adverse effect of sun exposure.

Best Skin Care Products for 20s: ILA Spa Night Cream

Boost your body’s natural rejuvenation cycle with Ila Spa Night Cream for Glowing Radiance. It contains stem cells and active ingredients to moisturise and rejuvenate your skin.

6. Don’t Forget Your Nails

You think your skincare routine is complete without tending your nails? For a holistic beauty regimen, don’t forget to keep your fingernails healthy. When you apply moisturising crème onto your hands, rub them to your fingernails too.

Best Skin Care Products for 20s: Susanne Kaufmann Nourishing Nail Oil

Regenerate the strength and beauty of your nails with Susanne Kaufmann nourishing nail oil. Its active ingredient, linoleic acid from sesame oil, nourishes and restores the lipids of your nail bed and hardens its nail structure.

7. It’s Never Early to Use a Sunscreen

Sun exposure is good for the skin only with a broad-spectrum sunscreen. The horrors of not wearing sunscreen will soon surface in your skin in your 30s. And this entails not only dark spots, but also fine lines, wrinkles, blemishes, and dark circles around eyes. So be diligent in applying broad-spectrum sunscreen to your skin every 2 hours, even if you’re indoors.

Best Skin Care Products for 20s: Soleil Toujours Daily Moisturiser with SPF20

Here’s what we’ve been all looking for, a sunscreen that’s lightweight, non-greasy, broad-spectrum, nutrient-rich with vitamin A & C, plus it hydrates deeply into the skin.

8. Cut Back on Hair Washing

Daily shampooing is a big mistake in haircare. It is the number one cause of frizzy, brittle hair. Our hair conditions itself with natural oils to keep it silky and strong, but daily shampooing can strip the hair of these natural oils. What you want is a maximum of 3 washes a week. To avoid stinks and feeling sticky, rinse regularly with water to remove dirt, dust and sweat.

Best Skin Care Products for 20s: Yarok Dry Shampoo

When taking rest from hair wash, try using a dry shampoo like Yarok’s Feed Your Style. A hair setting dry shampoo that not only helps style your hair but also nourishes the scalp and hair with vitamins and minerals infusion.

9. Don’t Rub when Removing Makeup

When handling your skin, never rub as it can strip natural oils from your skin and can aggravate dryness & wrinkles. When you remove makeup, make sure you don’t drag the skin with cotton pad quick trick is to have the cotton pad soaked before using makeup eye remover. And when drying with a towel, pat don’t rub.

Best Skin Care Products for 20s: Pure Konjac Eye Cleansing Pads

Get the gentlest way to remove makeup from your eyes with Pure Konjac Eye Cleansing Pads. when soaked with warm water it can gently remove your makeup. What’s more, this is reusable, just rinse after every use!

10. Start Early with Anti Ageing

Prevention is still the best anti ageing. If you take care of your skin early, you can age more gracefully in the decades to come. There’s no harm in starting your anti ageing regimen in your mid to late 20s. Start with one product that works well with your skin such as collagen booster.

Best Skin Care Products for 20s: Dr. Jackson’s 03 Face Oil

Dr. Jackson’s 03 Face oil brings out your most youthful radiance with its 100% natural ingredients that nourish and reverse the effects of ageing.

11. Air-Drying is Good for Your Hair

Like with your skin, it’s also best not to rub your hair when drying after a shower. Rubbing can rough the cuticles of the hair–the protective cover that brings shine and keeps the hair looking fresh. Instead, twist your hair and blot with a towel then let it air dry. Blow drying, on the other hand, won’t do good to your hair either, but if you badly need it use heat-protective products.

Best Hair Care Products for 20s: Sachajuan Protective Hair Perfume

Give your hair the protection it needs while smelling fresh. This hair protection spray freshens up the smell of your hair with moisturiser and UV protection.

12. Make Your Hand Crèam Handy

The hands are always at the forefront of battling against dryness and roughness. Frequent hand washing causes damage in your skin, added to this is frequent exposure to sun and harmful chemicals in the kitchen and bathroom. No wonder, large pores and wrinkles first appear on your hands and forearms. To heal your hand dryness, don’t forget to use hand cream.

Best Skin Care Products for 20s: Elemental Herbology Hand Nutrition Hand Cream

Wear hand nourishing cream without the tacky and heavy feeling. Elemental Herbology’s hand nutrition hand cream repairs your worn-out and dry hands to bring back its radiance and prevent premature ageing.

13. Don’t Take Exfoliating Overboard

Good news, you can exfoliate sparingly in your 20s! Your skin has more elasticity and renews itself better in your 20s than later in life. Hence, it sheds dead skin cell faster and heals itself better. This, however, doesn’t mean you can skip exfoliation. This beauty routine is still helpful to slough off stubborn dirt, flush out clogged pores, and prep up your skin for anti-ageing products.

Best Skin Care Products for 20s: Triumph & Disaster Rock & Roll Suicide Face Scrub

Gently exfoliate your skin and remove dirt, excess oil, and dead skin cells with Triumph & Disaster Rock & Roll Suicide Face Scrub. This works perfectly for oily and sensitive skin, to leave you with nothing to worry.

14. Kiss Chapped Lips Away

The lips have a very sensitive layer of skin. They have no oil glands to keep them supple, and are always exposed to elements e.g low humidity, acidic and alcoholic beverages etc. that’s why it’s so easy to get chapped lips. What you want is to keep them moisturised and hydrated. Use hydrating lipstick with SPF+ as much as possible and gently exfoliate them with a natural scrub like muscovado honey paste.

Best Skin Care Products for 20s: Oskia Skincare Eye & Lip Balm

Soften and plump up your chapped lips with Vitamin-E-rich lip balm from Oskia Skincare. The lip balm’s added retinol restores the damages caused by dryness and flaking.

15. Stop Picking Your Face

Resist the temptation of picking that full-fledged pimple. Even when it looks and feels like it wants to be picked and squeezed, do not touch it. Picking leads to scarring and worse it could leave an indelible dent on your face that not even a botox can solve, leaving you with no other best option than to splurge on a quality and skin type-appropriate concealer to keep those hideous spots away from view.

Best Skin Care Products for 20s: Odacite BI+C Pimples Serum

Penetrate the root cause of adult acne with this Black cumin oil enriched pimples serum to fight breakout-causing bacteria.

16. Spritz Some Mist

Why stop at moisturising in the morning and before bed, if you can hydrate your face 24/7? Nowadays, face mist is more of a non-negotiable thing. It always pays to carry a pocket face mist wherever you go. On top of hydrating your skin, it can set your makeup, tone and cool down your skin to rid it of excess oils.

Best Skin Care Products for 20s: Amly Silver Rich Face Mist

Moisten your face with silver-rich water for an intensely revitalising and illuminating glow. The restorative silver-rich water is infused with wildflower botanicals and herbs to promote healing and clarifying of your skin.

17. Grow a Healthy Hair by Trimming it

Sounds counterintuitive? But in reality, this is the best way to grow your hair long. Trimming can remove split-ends and prevent it from splitting too far up and cause hair fall. When you do, avoid trimming more than your hair grows. On average, hair grows an inch a month.

Best Hair Care Products for 20s: Sachajuan Thickening Shampoo

Enhance your hair’s protection with this shampoo that provides heat resistance and adds volume to your rather thin hair.

18. Hydrate your Underarm

Don’t shy away from wearing your sleeveless blouse and spaghetti straps. You can have smooth and even-tone armpits if you take extra care of them in your 20s. Remember that hydration and lubrication is important to keep them free from flaws. If shaving is your preference, do it right after a shower using a good moisturising oil or lotion. Applying a soothing gel-like Aloe Vera gel after shaving helps to lock in moisture and prevent rashes and redness.

Best Skin Care Products for 20s: Susanne Kaufmann Shaving Cream

Heal your underarms with Dr. Alkaitis Organic Soothing Gel. It is packed with anti-inflammatory chamomile extracts and vitamins B & C to promote moisture and healing

19. Don’t Forget to Moisturise

Not because you have glowing and plump skin means you can do away with moisturisers. Stress levels could be high, all-nighters are frequent and urban lifestyle can damage the resilience and elasticity of your skin. That’s why it is always better to keep your skin hydrated and plump inside out. Drink enough water, make hot tubs or warm showers less frequent, and apply skin type-appropriate moisturiser.

Best Skin Care Products for 20s: Juice Beauty Oil-Free Moisturiser

This moisturiser hydrates and smoothes the skin without leaving a tacky heavy feeling. Its non-grease formula makes it great for acne prone, oily and blemish prone skin.

20. Last but Not the Least: Know Your Skin

If there’s anything that you want to be expert on, that should be your skin. Know your colour and undertone, this will help you in choosing the right makeup. Know your skin type and this will guide you through choosing only safe beauty products for your skin.

The secret to a youthful glow even as you age is starting with a proper beauty routine early. Celebrate the glory days of your life without neglecting your skin’s most important requirements with these beauty lessons to guide you.

Upgrading to a natural beauty routine? Know the right beauty ingredients that can further enhance the effects of your regimen.

Stay up-to-date with the latest beauty tips by regularly browsing our lifestyle magazine.

Like most parts of your body, your skin is constantly changing in a myriad of ways over the course of your life. Women have a lot going on in their 20s, but establishing a good skin care regimen early on is key. We talked to top derms for their tips on the best skin care routine for your 20s

Skin can be oily and acne-prone during the teenage years (thanks puberty-induced hormones!), and this stage can extend well into your twenties. In fact, as Marnie B. Nussbaum, MD, a NYC-based dermatologist, points out, hormone levels actually peak in your third decade, leading to lower jawline acne as well as dehydration due to increased progesterone levels.

“From an anti-aging perspective, cellular turnover decreases by a whopping 28 percent, leading to a duller complexion and fine lines,” she says. “Furthermore, collagen production starts to decline as well leading to fine lines and increased laxity.” Sun damage also plays a role in premature aging, hyperpigmentation and brown spots.

To help ward off some of these effects on the skin, establish a good skin care routine and stick with it. “If you experience persistent bouts of acne, this can lead to hyperpigmentation and scarring which often worsens in your 30s and after as well, since you have a loss of elasticity and the acne marks can become more exaggerated,” explains Loretta Ciraldo, MD, dermatologist and founder of Dr. Loretta Skincare. “I have a number of patients with beautiful skin in their 80s, all of whom tell me they have been using a set routine starting in their late teens or early twenties.”

Dermatologists’ guide to the best skin care routine in your 20s

If you establish a solid skin care routine in your 20s, you will be more equipped to stick with it through the decades (FYI: here’s what you should be doing in your 30s and 40s). That will ultimately lead to healthier, glowing skin through your life. Here are the skin care practices that dermatologists recommend adding to your skin care routine in your 20s.

1. Wash your face twice a day

Some people wash their face at night only—after all, how dirty could their skin get overnight? Well, according to Dr. Ciraldo, there is a significant amount of debris, including dead skin cells and dust mites, that get on your skin overnight. For this reason, washing your face in the morning is equally important to nighttime cleansing.

She recommends opting for cleansers that contain antioxidants, which fight free radicals in the environment that lead to premature aging and give you a lit-from-within glow.

2. Keep skin hydrated

Even if you don’t consider yourself someone who has dry skin, you should be moisturizing twice daily—ideally once after every cleanse. “Hydration is the first step to healthy skin,” says Dr. Nussbaum. “Moisturized skin improves the skin barrier to prevent inflammation, irritation and dryness, and also plumps the epidermal cells to look supple and smooth rather than dehydrated and wrinkled.”

Consider choosing a moisturizer that is formulated for your skin type, be it dry, oily, acne-prone or combination. You can DIY this rosehip moisturizer for dry skin and add essential oils your skin will love, like frankincense.

3. Add some vitamin C

A vitamin C serum is a must in your morning routine, according to Dr. Nussbaum. “Vitamin C is a potent antioxidant that neutralizes free radicals to decrease skin aging and skin cancer,” she says. By using a serum containing vitamin C, you can expect to have brighter, tighter and healthier skin overall. Try Drunk Elephant C-Firma or Korres Wild Rose Vitamin C Active Brightening Oil.

4. Exfoliate weekly

Once or twice a week at most, Dr. Nussbaum recommends gently exfoliating your skin with glycolic acid-containing pads like these from First Aid Beauty for a brighter complexion. “Glycolic acid helps decrease the aging process, however you want to be wary about over-exfoliating, which can lead to redness and inflammation as well as cause microtears in the skin,” she says.

5. Wear sunscreen every day, all year round

You know the importance of wearing sunscreen, but might not realize that you need it year-round—even on the cloudy days. “Exposure to ultraviolet radiation (UV rays) from sunlight is the number one reason the skin ages,” notes Simone McKitty, MD, a dermatologist in Torrance, California.

She recommends protecting your skin by wearing a broad-spectrum mineral sunscreen (rather than chemical) with an SPF of 30 or higher every day, even on cloudy days and when you’re inside. Two we really like are Dermalogica Sheer Tint and Coola Mineral Face Matte Moisturizer. And don’t forget to reapply every few hours at least or after you come out of the water.

6. Don’t forget your hands

Too often people neglect to care for the very sensitive skin on their hands. And this area tends to age faster than others. “The way to prevent older-looking hands by your forties is to use your facial moisturizers and serums on your hands as well as your face,” says Ciraldo. “Your 40- and 50-year-old face will be very appreciative that you did!”

7. Try a retinol

Dermatologists believe that retinol, also known as vitamin A, is an essential ingredient for counteracting the decline in skin cell turnover through the years. “It increases cellular turnover and therefore exfoliates dead skin cells, decreases acne production and decreases fine lines and wrinkles, and is truly the gold standard of antiaging,” says Nussbaum.

She warns, however, that less is more when it comes to retinol. She suggests starting out slow, using it three times a week and increasing to nightly if your skin tolerates. “Only use a pea-sized amount for the entire face, moisturize immediately and, if your skin gets red or dry, you are using too much.” Also, pregnant and breastfeeding women should avoid retinol altogether.

8. Live a healthy lifestyle

Your skin is the largest organ and your body and, like other organs, works at its peak when you eat healthy, exercise, sleep well and are less stressed. To have beautiful skin, you should avoid smoking, which is second to sun exposure in causing wrinkles and dry skin.

Try things like long soaks in the tub and essential oils to manage your stress. “When you’re stressed out, your adrenal glands produce too much cortisol, a stress hormone,” says Dr. McKitty. “Cortisol causes your sebaceous glands to produce extra oil, making your skin oily as well as contributes to premature aging.”

9. Get regular facials

West Hollywood-based celebrity esthetician, Joshua Ross of SkinLab, recommends regular facials for all of his clients, especially HydraFacials because they are less abrasive and clean out pores without the risk of scarring and pigmentation. “Start facials and get on a treatment protocol 3-6 months in advance,” he says.

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Your Guide to Taking Care of Your Skin in Your 20’s

Ever thought about how to take care of your skin in your 20’s? No it is not too early at all, in fact taking care of your skin in your 20’s is crucial, to create a good base for the many years to come. That being said, being in your 20’s is a stressful time, where your hormones usually go through quite a change, so you need to pay extra attention to your skin. We have gathered for you the most important tips and tricks to take care of your skin in your 20’s.

1. Use a light facial cleanser, make sure it is suitable for your skin, and use it twice a day, morning and night. For oily skin, you can opt for a cleanser that contains alpha hydroxy. As for sensitive skin, make sure you go for a gentle facial cleanser so as not to irritate your skin.

2. Go for a light face cream that is water-based and free of oil to soften your skin, and be sure to use it daily. Forgetting to moisturize your skin during your 20’s will only lead to rough, dehydrated skin, which will lead to the appearance of wrinkles at an early age.

3. Another way to take care of your skin during your 20’s is facial scrubbing. It is extremely important to get rid of the dead skin cells on your face. Use a gentle face scrub twice a week to keep it fresh and glowing.

4. The sun rays are actually one of the most harmful things your skin is exposed to. You should always use a strong SPF cream and apply it at least 10 minutes before leaving the house. You should know that exposing your skin to harmful sun rays will lead to skin damage and the early appearance of wrinkles.

5. A healthy lifestyle is reflected in your skin, and vice versa. So, in order to take care of your skin in your 20’s, increase your intake of healthy snacks such as fruits and vegetables, and avoid, or at least decrease, the amount of sodas, caffeine and fast food. If you regularly eat junk food, you are more likely to develop zits or acne problems.

6. Taking care of your skin in your 20’s is also greatly associated with stress. It has a huge impact on your skin, and you probably never even knew it. Make sure to de-stress from time to time and exercise regularly, as this will regulate blood flow and give your face a natural rosy look.

7. We cannot even begin to stress the importance of water, especially for your skin. Though it may seem like such a simple tip, however, it has a huge and long lasting effect. Drink at least eight glasses of water everyday, it will give your skin a natural glow during your 20’s and keep it looking young.

Main Image Credits: Instagram @taraemad

Maintaining Healthy Skin – Part 1

SCI Pamphlets: Staying Healthy after a Spinal Cord Injury

What is healthy skin?

Your skin is much more than an outer surface for the world to see. It protects you from bacteria, dirt and other foreign objects and the ultraviolet rays of the sun, and contains the nerve endings that let you know if something is hot or cold, soft or hard, sharp or dull. Your skin also plays an important role in regulating your body’s fluids and ­temperature.

Below the smooth, hairy outer skin, or epidermis, that we see every day is a thick, strong and elastic layer of tissue known as the dermis. The dermis is richly supplied with blood vessels, sweat and oil glands, and nerve endings.

Healthy skin is smooth, with no breaks in the surface. It is warm (not hot or red) and neither dry and flaky nor moist and wrinkled. Healthy skin is a mirror of a healthy body.

How to take care of your skin

NUTRITION:
To keep your skin healthy, eat a well-balanced diet that includes plenty of protein foods, fruits and vegetables (fresh if possible) and liquids. If you are having a skin problem, such as a pressure sore or a healing surgical incision, you should increase your intake of protein (lean meats, dairy foods and legumes), carbohydrates (breads, cereals), vitamins A, C and E, and zinc. Extra iron may be needed if you are anemic (see “Anemia” paragraph below).

CIRCULATION:
The skin is served by a large number of blood vessels, and adequate circulation is needed to maintain skin health. You can help ensure a healthy blood supply by considering the following suggestions:

  • Smoking – DON’T! Nicotine in cigarettes causes blood vessels to get small (constrict) and prevents blood, oxygen and nutrients from flowing to the body tissues.
  • Edema , or swelling caused by fluid collecting in the tissues, usually occurs in a part of the body that is not moved frequently and is below the level of the heart (i.e., the feet, legs and hands). Skin over areas of edema becomes thin and pale and injures easily because of poor circulation. Edema can be prevented by elevating your legs and hands frequently, performing regular Range of Motion (ROM) exercises and wearing compressive stockings.
  • Anemia (a decrease in red blood cells). Oxygen is essential for skin health, and is carried by red blood cells. A decrease in their number means less oxygen gets to the skin, which means that skin cells may become unhealthy or even die. Anemia should be evaluated and treated by your health care provider.
  • Vascular Disease , or a narrowing of the blood vessels, can be caused by diabetes, smoking, high blood pressure or elevated cholesterol. The result is decreased blood flow to the skin. Work closely with your health care provider to manage conditions that can lead to vascular disease and cause skin problems.

Tips for maintaining good skin care:

  • Avoid soaps labeled “antibacterial” or “antimicrobial.” These tend to reduce the skin’s acidity, which acts as a protection from infection.

  • Keep the skin clean and dry. Wash with soap and water daily, then rinse and dry thoroughly.

  • Skin folds or creases (as in the groin area and underarms) need washing more frequently – twice a day, morning and bedtime. Rashes can easily form in these areas because of increased moisture and warmth. Increasing the air circulation to these areas to help prevent rashes can be accomplished by positioning the arms and legs so the skin surfaces are separated. For example, use the “frog” position to air the groin area. Air these areas two times a day.

  • Rashes can be caused by tapes, soaps, fabrics or other irritants. Total body rashes may result from food or drug allergies. Consult your health care provider for treatment of these and any other rashes you may have.

  • Avoid using items that may dry the skin – for example, harsh soaps or alcohol based products such as lotions. (A good non-drying lotion to use is Alpha Keri.)

  • Lubricate dry skin with moisturizing creams or ointments (such as Eucerin or Aquaphor). Use care in applying creams over bony areas, since they may soften the skin and promote skin breakdown.

  • Soiled skin can break down easily. Urine and stool have irritants in them and should be cleaned up immediately to prevent weakening and breakdown of the skin surface.

  • Avoid using talc powders, as they may support yeast growth. They can also “cake up” and keep moisture in, causing skin breakdown.

  • Calluses may form on your feet and hands. These can be removed by soaking frequently in warm water and toweling briskly to remove dead skin. You can use moisturizing creams to help soften calluses. Note that calluses may indicate an area of excess friction or pressure.

  • Finger and toe nails require special care. Soak them and rub gently with a towel to remove dead skin and decrease the chance of hangnails forming. Nails are easier to cut after soaking; be sure to cut them straight across to avoid ingrown nails, and keep them short for safety. If ingrown nails develop, see your primary care provider or podiatrist.

University of Washington-operated SCI Clinics:

Harborview Medical Center
Rehabilitation Medicine Clinic
325 9th Ave., Seattle WA 98104
Spinal Cord Injury Clinic nurses: 206-744-5862

University of Washington Medical Center
Rehabilitation Medicine Clinic
1959 NE Pacific, Seattle WA 98195
Spinal Cord Injury Clinic nurses: 206-598-4295

Imaxtree

Most of the time, we go about our skin care routines never dealing with much more than an errant zit or dry patch. If it’s not broke, don’t fix it, right? But because not all ailments are always vividly visible to the naked eye, your skin may not be as healthy as you presume it is. Your skin is your largest organ, and the one that reflects your overall well-being. Here are the vital signs to check if you feel your skin may be crying SOS—or you just want to know where you stand!

MORE: Things People With Great Skin Always Do

Consistent Color.
The consistency of color in your skin is more of a tell-tale sign than the color itself. Any blotchy spots, light-colored, dark, or red spots, and any dark circles under your eyes are signs that your skin is a little worse for the wear. Lots of things can be the culprit—probably most notably, hyper-pigmentation. Blotchiness can be brought on by a slew of things, most frequently a bad reaction to an allergen or cosmetic ingredient. However, even your mood can cause skin blotches. Consider it the SOS of blushing—anxiety can manifest on your skin in hives or blotches. Considering your skin does most of its express regeneration while you’re sleeping, getting more of that will definitely do your skin some good.

Smooth Texture.
Closely related to consistency of color, the texture of healthy skin should be mostly smooth to the touch. If you have things like acne, white/blackheads, or tiny bumps called millia, your skin is probably really congested. Try to include a form of chemical exfoliation like using a toner with AHAs in it after cleansing to slowly melt the gunk clogging your pores. Since your skin absorbs whatever you put on it, you want to make sure those pathways are nice and clean.
General dullness in your skin’s texture and lack of “glow” could also be attributed to diet (and sleep). Your gut is a huge part of skin care, so whatever you eat generally feeds your skin—so feed it good stuff!

Hydration Levels.
We go through it every winter—the tightness and dry, flaky patches. If you battle those every season, however, it could mean that your skin is super thirsty. Despite popular belief, drinking lots of water doesn’t really benefit your skin that much, since water goes mostly to your inner organs first before reaching your skin. What you should do is opt for a smart moisturizer–doesn’t have to be heavy, just full of hydrating ingredients like hyaluronic acid.
Alternatively, your skin care products could also be contributing the dryness. Try making a scrunchy face after cleansing and drying your face. If it immediately feels tight, you’re probably using too much cleanser.

Weird Sensations.
Healthy skin feels like you’re wearing nothing at all. It’s just there, sitting on your face. If you become aware of your skin because it itches, pulls, stings, or burns, that’s a surefire sign that something is up. First assumption is usually that something you’re putting on your face is the cause of those weird sensations. If you haven’t introduced anything new into your skin care, the next culprit could be the environment–windburn, extreme cold, or sun. If there are visible spots and rashes to go along with the itching or burning, it could also be a skin condition like eczema or psoriasis. Internal signs can manifest on your skin in this way too, like liver malfunctions, vitamin deficiencies, and conditions like diabetes. Don’t panic! If the discomfort doesn’t go away after a few days and you’re sure nothing you’re putting on it is the cause, then definitely call up your doc. This is one of those signals your skin sends when something potentially much deeper is the root of the problem.

MORE: How to Boost Your Gut Health

7 Signs You Have Healthy Skin, Making All Your Friends Jealous

You drink water, use sunscreen, and slather yourself with anti-aging cream that’s almost as expensive as your car payment, all in the hopes that your efforts will leave you with skin that is red carpet-worthy. But how do you know if all of that bladder-busting, budget-breaking work is paying off? There are signs you have healthy skin that the rest of the world can see every time you step out of your front door.

A clear, even complexion is a good indicator of healthy skin, and means that you can give face to the rest of the world with pride, rather than worrying about getting caught in the school pickup line without a full face of makeup. While some visible skin conditions are hereditary, things like chromic redness, itchiness, and dark spots can be signs that something else is going on, and that you should have your skin checked out by your dermatologist as soon as possible.

Check out this list of healthy skin signs to see if your skin stands up to the test. If you don’t it’s not too late to introduce healthy habits that will make you look your best. Pretty soon, you’ll be able to put down the coverup and let your skin speak for itself.

1. You Can’t Feel Anything

As Stylecaster mentioned, itching, burning, and stinging sensations are an indication that your skin may be affected by eczema, psoriasis, or some other skin condition. If your face feels fine, then you’re in the clear.

2. Your Skin Is Not Dry

And without the help of a moisturizer too. But if you do have dry skin there is a way to reverse. According to Very Well, drinking half of your body weight in fluid ounces of water can help keep skin looking healthy and hydrated rather than dry and flaky.

3. You’re Not Red

According to WebMD, skin that tends to flush easily can be a sign of rosacea, a condition that causes redness and small, pus-filled bumps on the face.

4. Your Skin Stretches

If you’ve still got some stretch, then you’re in luck. Aging, exposure to chemicals, and the elements can result in the loss of your skin’s elasticity, according to celebrity trainer and health expert, Jillian Michaels.

5. You Don’t Have Sun Spots

Too much time spent unprotected in the sun can lead to dark skin patches or sun spots, according to XoJane.

6. You’re Free From Wrinkles

Although wrinkles are most likely in the future for all of us, the Mayo Clinic reminds us that smoking decreases blood flow to the skin, and can cause skin to look older and lead to wrinkles.

7. You’re Acne Free

Keeping your skin clean is an important way to keep it looking and feeling healthy. Acne occurs when the pores are clogged with oil, according to WebMD.

20 best habits for healthy skin

Winter, summer or rain, not to forget pollution can hamper, dry your skin and damage it. But the story continues, you can change the course of the condition of your skin by following certain habits for healthy skin.
We collate the best healthy skin care tips that have been shared by our experts. Have healthy skin throughout the year, and you don’t even have to spend millions on spa treatments and beauty products. Let’s find out the 20 best habits for healthy skin that suits your budget.
Habits for Healthy Skin: Skin care for office goers
With air conditioning the temperature of surrounding is reduced to 21 to 26 degree Celsius. This disturbs body temperature mechanism and reduces the production of sweat at all areas except at underarms, palms and soles. Also it reduces the oiliness of skin leading to dry and dehydrated skin.
Air conditioning leads to premature wrinkling, excessive dryness of skin, chapped lips, eczema’s, itching with infection over it. It is observed multiple air borne contact dermatitis(eczema’s) spread because of unclean filters.
Habits for Healthy Skin: Skin care for office goers
Preventive measures:
If possible centralized air conditioning units should not be installed in offices. Filters of AC units should be cleaned at regular intervals to prevent spread of air borne diseases.
Regular use of moisturisers on damp skin surface of exposed areas, lip balms should be used.
Excessive use of harsh soaps should be avoided glycerin based mild soaps should be used. Protective clothing should be worn.
Taking breaks at regular intervals outside air conditioned environment is necessary.
Habits for Healthy Skin: Skin care for men
Men’s skin is thicker, thus they tend to have larger pores and produce more oil. It is believed that most of the skin related ageing signs in men start to show up because of overexposure to the sun. This means that skipping out on a sunscreen lotion is like welcoming leathery, wrinkled skin or worse skin conditions such as melanoma, especially if you have sensitive skin.
Slather on sunscreen right in the morning before going out in the sun. Also, it is better to minimize your chances of swelling and cuts by buying a good shaving cream, which will help in opening up your pores.
Habits for Healthy Skin: Daily habit for healthy skin care
Keep your skin perfect by regular washing, applying moisturizers, taking plenty of water or fluid.
This is the basic advice that one should follow at any age. Washing up ensures clean skin, but you should also moisturise your skin to replenish the lost nutrients from your skin. And water is a blessing in more ways than one for your body.
Habits for Healthy Skin: Diet for healthy skin care
Have fruits, salads and avoid oily, spicy, fast foods.
Fruits and salads are always a wiser option for your well being. Oily food not only adds flab but is also the reason for the spurt of pimples and oily skin. If you are looking for the fountain of youth, opt for fruits with high levels of anti oxidants.
Habits for Healthy Skin: Skin care and massage
The skin should also be massaged with natural soothing creams.
Let’s face it, the climate cannot be controlled unless you have the moolah and a private jet. Hence, change in temperature affects your skin besides dust and pollution, which also hampers the texture of your skin. Natural soothing creams rejuvenate your skin cells bringing it back to life.
Habits for Healthy Skin: Skin care method for healthy skin
Cleanser: In the morning, use a cleanser with alpha hydroxy acids (AHAs) like glycolic acids for exfoliation of the skin. In the evening, you can wash with a creamy mild cleanser.
Habits for Healthy Skin: Skin care method for healthy skin
Night-time treatment: Once you’re in your 30s, choose a night cream or serum with retinol or retinoids. Start using an eye cream daily. For dark circles, use one with hydroquinone, vitamin C, or botanicals that brighten, like kojic acid, soy, or licorice. For puffiness, look for one containing caffeine and for extra moisturization, use one with hyaluronic acid.
Habits for Healthy Skin: Skin care after make-up removal
Remove all traces of makeup with a gentle remover before you go to bed. Use pH balanced advanced foaming cleanser as it cleanses, moisturises and protects. It gently cleanses away makeup and impurities, leaving skin extremely soft and hydrated. Cetaphil cleanser is also a good cleanser for everyday skin. For eye makeup removers, use a slightly damp cotton wipe so that it doesn’t drag on your skin. Go for skin care products, which have aloe and Vitamin E.
Habits for Healthy Skin: Skin care for a sunny day
Changing your skin care routine based on the different seasons really depends upon how your skin responds to different seasons. Avoid sunburn as much as you can, by wearing long sleeved shirts and full pants. If possible, avoid going out in the sun, during the peak afternoon hours. Use a sun protection factor (SPF) of 15 or higher in order to protect sensitive skin. Stay away from going out in the harsh sun to get a sun tan, as it can be lethal for your skin and its after effects can be quite dangerous.
Habits for Healthy Skin: Apply sunscreen daily
Use a broad-spectrum sunscreen with SPF 15 or higher and boot star rating of 3 or more and apply it to all exposed areas, including hands and feet and apply everyday even if you are not going out in direct sunlight.
Habits for Healthy Skin: Basic of winter skin care
Importance of moisturiser in the winter: Regular intense moisturizing massages will really help keep your skin supple and glowing during these winter months. Also use a face pack on a weekly basis to rejuvenate your skin.
Habits for Healthy Skin: Skin care for winter
Prepare your skin for the winter: Start your routine by prepping your skin. You should exfoliate but no more than once a week. Exfoliation will take care of the flaky, dry skin but make sure that you are gentle and don’t overdo it. Use a gentle scrub with tiny grains – preferably a man-made one, as the natural scrubs usually have uneven edged granules that may create tiny tears in the skin.
Habits for Healthy Skin: Skin care for winter
Follow up exfoliation with a deep moisturising emollient in winters. Vitamin C moisturisers work really well. Let the moisturiser sit for at least 5 minutes so your skin can soak it in. Makeup applied on moisturised skin will last longer. If makeup is applied before the moisturiser has time to set, it will dilute the effect of the moisturiser. After this, apply a face primer with SPF.
Habits for Healthy Skin: Diet for winter skin care
Eating and exercising right for your skin this winter: Include lots of juices, fruits & dry fruits in your diet and drink at least 8 glasses of water. Find a form of exercise that you enjoy, get enough rest, stay positive, use the right makeup products with SPF, and don’t skip the cleansing-toning-moisturising ritual before going to bed.
Habits for Healthy Skin: Shower misconceptions
A common misconception is the way we bathe in the winters: Opt for lukewarm shower instead of a steamy hot bath. Hot water may make you feel better during the winters but it can wash out the natural oil from your skin.
Avoid using loofah and scrubbers if your skin is damaged.
Habits for Healthy Skin: Organic nourishment for healthy skin
How to keep the skin hydrated and supple: Keep your skin hydrated by drinking water. Water will build your body’s natural moisture.
Eating certain foods is also important. Foods with essential fatty acids, good cholesterol, flavonoids, antioxidants, vitamins and minerals are important for maintaining skin’s elasticity through collagen production.
Whole grain products, vegetables, fish, lean meats, and egg yolks protect and nourish the skin.
Habits for Healthy Skin: Avoid these things for healthy skin
Avoid extra caffeine, nicotine, and excessive alcohol: Reduce your intake of coffee and alcohol; these two affect and cause dry skin quite adversely.
Smoking is a common culprit behind pre-maturely ageing skin, dryness and general hormonal imbalances that affect skin’s texture. Avoid it, to maintain smooth skin.
Habits for Healthy Skin: Daily skin care tip for sensitive skin
Avoid excessive sun exposure. Follow sun protection measures like carrying an umbrella, wearing full sleeves, and broad brimmed hats.
Wear broad spectrum sunscreen (both UVA & UVB protection) of, at least, SPF 30 to prevent excessive melanin synthesis.
Use Vitamin C serum on a daily basis. It is a good anti-oxidant to fight sun damage.
Lightening creams containing licorice and kojic acid can be used.
Creams containing AHAs like glycolic acid can be used for more uniform exfoliation.
Avoid artificial fragrances and go for products that have high concentration of essential oils and natural fragrances.
Introduce one skin care product at a time and evaluate how your skin reacts for 3-4 days. Only when you find something that works, continue to use it.
Read more Personal Health, Diet & Fitness stories on www.healthmeup.com

Case in point: When I was perusing a Reddit skin-care thread, it became clear that beyond the specific products that each of us uses, forming good beauty habits is key (and man, do Redditors have some good ones to share or what). To help preach good news to all, I pulled out the most glow-inducing ones below.

1. Change pillowcases

One Redditor swears by rotating her pillowcases on the reg—something I definitely forget to do. Her pro tip? Buy 7 pillowcases, and change them every night. “Seriously, my breakouts are 10 times better now,” the they write. To make your fresh case last even longer, you can flip your pillow over to the opposite side the next night.

2. Skip harsh detergents

It’s been established that hidden acne-causing culprits can lurk in seemingly innocuous household items. Toothpaste and dryer sheets are two prime examples. Another such item? Laundry detergent. “Don’t forget to wash with the Free and Clear detergent,” one Redditor writes. “My skin hates harsh detergent.” Considering some detergents contain sulfates and fragrances that can be irritants, they’re definitely onto something.

3. Hydrate when damp

Try applying your moisturizer when your skin’s damp: “ always applying a hydrating product immediately after cleansing, while my face is still a bit damp—usually multiple layers,” writes one person (plenty of others chime in noting that they do the same). “Without that, my dehydration-prone skin immediately starts getting flaky and oily.” Another calls the habit a “game-changer,” since it allows your product to penetrate better.

4. Clean your screens

I never think about it, but my phone is undoubtedly housing loads of dirt and bacteria—which is why some Redditors swear by keeping screens clean. “Incorporating cleaning my glasses and phone into my skin-care routine has made a big difference for me,” one person writes. “I keep a cleaning cloth and glasses cleaning spray on my counter and wipe down my glasses and my phone during my wait time between steps. I do this as part of my a.m. and p.m. routines and all of my eyebrow and temple pimples have gone away since I started.” Another pro tip? Keep your phone away from your face.

5. Double cleanse

The K-beauty practice of washing your face twice holds true as a staple beauty practice (one I personally do daily). “Double cleansing has completely changed my skin!” says one Redditor. “I use a cleansing balm followed by a foam cleanser. I was really skeptical, but double cleansing—whew! My skin is so much happier!” Others agree, noting that it has cleared up their skin—it helps wipe off every last bit of grime, after all.

6. Be consistent and patient

One thing I’ve learned over the years is that it’s best to stick with a routine and be patient—skin-care products take roughly a month to work. Redditors claim that consistency is key and that it’s best to always do their same routines (yes, even when you’re tired). “Whether I’m buying new products or trying new things, or having to realize I may have overstepped my use of actives, I need to take a day or two off and know my skin will be better for it,” says one Redditor.

7. Check in with a derm

Sometimes it’s just best to see a dermatologist for expert guidance. “Having a professional look at my skin and give me recommendations was a big help, and although I already know why I was there (tretinoin), it was also nice to have a professional tell me which steps in my routine were too harsh/probably not helping at all.” Another praises their Spironolactone prescription—a pill that regulates hormones to deal with that sort of acne—as saving their skin. And that’s something that’s cleared up my skin too. “Spiro cleared my sh*t up within two weeks—I now have zero acne and I’m ballin,” they write. Same, same.

By the way, here’s the low-down on prescription acne medications—sometimes they are life savers. And these are salicylic acid moisturizers to use to help in your acne fight.

If you’ve decided to kick off the New Year with some new healthy habits (or maybe you want to get back into the swing of some old healthy habits)

…it’s probably because you’ve got some big-ass goals you want to achieve in the new year, right?!

But you might be feeling a little tired, cranky and clogged up after holiday festivities.
So you could be finding it harder to bounce into the new year with the energy and vitality you need to kick those serious goals!

We hear you! …every year the festive season and Christmas indulgences put a big toxin load on our bodies.

So we’ve got 9 super simple ways for you to help your body process any excess toxins and start the new year with energy and a healthy glow.

Picking up these habits will help to hit the reset button on your body after a busy festive season and here’s why…

Take out the trash, take out the toxins

These 9 healthy habits will help to limit your toxin exposure.
A toxin is a molecule that can cause damage and disease in your body …and unfortunately, toxins are all around you!

Everyday, you’re exposed to chemicals in your food, food packaging, cosmetics, medications, allergens, cookware and air pollution. So limiting your exposure where you can is important.

Removing junk and processed foods, using natural products in the home and on your skin and adopting some supportive practices (such as deep breathing and dry skin brushing) will all help to reduce your toxic load and help your body to process toxins more effectively.

But toxins come from both inside and outside the body.

They can also be produced inside your body, as by-products of everyday biological functioning. By-products including ammonia, excess hormones and free radicals.
Your body needs to process and eliminate these by-products to stop them building up and causing problems.

Which is where your liver comes into play…

Love your liver and it will love you right back!

The good news is that your body is already naturally good at getting rid of toxins itself.

However, when your good intentions fall by the wayside …such as when the wine’s been flowing and you’ve eaten richer foods over Christmas and the New Year …your toxic load will have increased.

Your body’s major detoxification organ is your liver – it works very hard …so you need to give it a little love and nurturing from time to time.

When your liver becomes overloaded or if you’re constipated, toxins can build up in the body and be pushed through to the skin and other organs to be cleared out.
This can cause inflamed skin, breakouts and all manner of aches and pains.

Once your liver’s working efficiently and effectively, your other organs can go to work.
Your skin, lungs, bowels, kidneys and bladder will effectively eliminate the toxins processed by your liver.

Your body finds processing everything much simpler and easier when there are less toxins involved and will reward you with a clear head, energy and a healthy glow.

Ready to get started with these 9 healthy habits to kick off your new year?

#1 Cut out white foods

White foods… they don’t sound too appealing do they?

White foods are generally highly processed and will contain sugar or gluten – or both.

Think white flour, rice, pasta, bread, crackers, chips and fries, dairy, cereal and simple sugars (like table sugar and high-fructose corn syrup), which you’ll find in sweets, cakes and chocolate.

White foods are often easy to overeat and less satisfying than ‘good carbs’.

They create a blood sugar storm and are inflammatory to your gut.

Within an hour or two of eating white foods that digest quickly, your blood sugar levels will plummet and you’ll notice that your hunger pangs have returned with a vengeance!

The resulting fluctuation in your blood sugar levels can exacerbate sugar cravings and deplete your body of essential nutrients needed for healthy hair skin and nails.
Excess blood sugar also damages collagen in your skin and leads to premature ageing.

Adding sources of good soluble fibre to your diet (typically found in vegetables, fruit, seeds and nuts), will help to slow down your digestion and help release energy slowly throughout the day.

When you first start to cut back on sugar and other processed foods you’re bound to have some sugar cravings!
Cinnamon can really help with this, it’s been shown to lower blood sugar by increasing your insulin sensitivity.

Our Golden Latte blend can help as it contains cinnamon …it also contains our skin superfood #10, turmeric.

…and it isn’t just good for making a latte.
Why not try adding it to smoothies, protein balls, oats, chia puddings, soups or veggies?

#2 Eat a rainbow of wholefoods

Have you heard the saying, ‘eat the rainbow’…?

It sounds fantastic to us …and who wouldn’t be excited by that idea, right!?!

We’re talking organic and biodynamic fruit and veggies, nuts and free range eggs, wild caught fish, grass fed meat and healthy fats.
These foods are more likely to be anti-inflammatory and provide the valuable nutrients needed to support your body and replenish missing vitamins and minerals.

As a matter of course, wholefoods will contain far less chemicals, antibiotics and preservatives, which will help to reduce your toxic load.

Then if you’re wondering why you’d swap to grass-fed meat… did you know that grass-fed animals contains significantly more anti-inflammatory Omega 3 fats and far less inflammatory Omega 6 fats than standard meat?

Colour = nutrients and antioxidants

Naturally occurring phytochemicals in fruit and vegetables are what gives your fruit and veggies their bright colours.

PC: Pete Evans

Phytochemicals also act as antioxidants. They help to mop up potentially harmful free radicals before they get a chance to damage skin cells. Which is just what you need during the summer months when you’re exposed to more UV light.

The Pete Evans Bone Broth Superbend contains dehydrated bone broth (from grass-fed, organic beef bones) plus some carefully selected Australian bush foods, including Kakadu Plum. An anti-inflammatory, anti-ageing superfood that has one of the highest levels of natural Vitamin C of any food on the planet!

Vitamin C is a powerful antioxidant that helps to reduce your free radical damage from sun exposure. Which is great for during the summer months!

#3 Detoxifying superfoods

The definition of a superfood is – a nutrient rich food that is considered to be especially beneficial for health and well-being.

Adding ‘superfoods’ to your diet will ‘supercharge’ your skin, hair, immunity, energy levels, vitality.

As we mentioned earlier…

Supporting your liver is key to your overall health

Foods that directly support the liver, like liver or liver capsules, leafy greens and greens powders, matcha green tea and other detoxifying teas are great to help your liver process toxins and help you form healthier habits.

Adding these to your diet doesn’t have to be hard!

If you’re not a fan of eating liver, then go for our grass-fed beef liver capsules. They’re #5 in our Top 10 Skin Superfoods because they contain B12, iron zinc and fat soluble vitamins A, D, E & K …all of the nutrients needed to help the liver eliminate toxins, a process that is critical for healthy, glowing skin.

Leafy greens are #7 in our Top 10 Skin Superfoods and there are so many simple ways of adding more leafy greens to your diet.

Why not try tossing a handful of spinach onto your plate with your morning eggs, adding a handful of greens to your frittata …or even easier, pop a couple of scoops of our Peptipro greens with collagen into your green smoothie for brekkie?

Supporting the gut and good digestion

With 60-80% of the immune system located in the gut …foods such as fermented foods, probiotics and functional tea’s like BetterMe Tea are great to support your gut with both digestion and elimination during a detox.

You could even try making your own fermented food, we love to make our own kimchi, it’s too easy not to try!

Anti-inflammatory superfoods

There are also plenty of foods you can eat that are anti-inflammatory and rich in antioxidants like turmeric, camu camu, kakadu plum and matcha green tea.

The Pete Evans Collagen Superblend contains, amongst other ‘super’ things, Camu Camu which is an anti-inflammatory, anti-ageing superfood that has the highest levels of natural Vitamin C of any food on the planet!

Vitamin C is a powerful antioxidant that helps to reduce your free radical damage from sun exposure, great during the summer months.

#4 Get sweaty

Getting sweaty is an important part of getting rid of toxins in the body as the secondary route of elimination of toxins is through your skin (the primary route is your colon).

When you sweat it helps your body to eliminate toxins and waste products from your liver. This stops them from building up in your body.

Exercise helps your body’s organs of elimination to function optimally.

Moving your body helps to circulate both blood and lymph. The more these circulate, the more the liver and lymphatic system can do the job of cleansing and purifying the blood and body.

Your skin is cleansed from the inside out by the cleansing process of sweating. That gorgeous skin glow you get after exercising is real!

The key is to choose an exercise that you like and feel you can turn into a habit that will easily fit it into your weekly routine.

Running every morning at 6am might be good for some early birds, but if you’re more of a night owl …a restorative yoga session early evening is probably more your cup of green tea!

Other more relaxing ways to get your sweat on would be to take a hot bath, steam room or an infrared sauna.

#5 Add some salt

We know what you’re thinking, you’re meant to avoid too much salt.

Well, this is a different sort of salt altogether …and if you haven’t yet discovered the replenishing powers of an Epsom salt or Dead Sea Salt bath, then you’re in for a treat!

Epsom salts contains magnesium sulphate and Dead Sea Salts contain magnesium chloride and a host of other trace minerals.
Studies have shown that magnesium and sulphate are both more easily absorbed through your skin than your gut.

Magnesium has a part to play in over 300 of the biochemical reactions in your body (and you might surprised to hear that most of us aren’t getting enough of it).

It plays an important role in organising many of your bodily functions, like muscle control, electrical impulses and energy production as well as the elimination of harmful toxins.

Sulphates play an important role in the formation of your brain tissue, joint proteins and the proteins that line your digestive tract and is also necessary for liver detoxification.

So go for a swim at the beach, soak in a relaxing bath with our Replenishing Mineral Bath Salts …or why not give floatation therapy or salt therapy a go?

We love floating!

#6 Dry brush before showering

Dry body brushing is an ancient beauty technique that you’ll want to embrace.

It promotes healthy, glowing skin by exfoliating dead skin cells (and encourages new cell renewal), which results in smoother and brighter skin.

It can also help you get rid of those pesky ingrown hairs.

From a detoxification perspective, it’s a pretty handy tool to have at your disposal!

Your hundreds of miles of lymphatic tubules help waste to be collected from your tissues and transported for elimination.

When your lymphatic system is not working properly, waste and toxins can build up.

Brushing your skin with a dry brush, in long or circular strokes towards your heart, stimulates your lymphatic system to help clear out built up toxins and cellular waste.

It’s also a great way to focus on just you, and not other distractions before you start your morning shower routine.

Many people report that it makes them feel more vital and energised afterwards.

#7 Try a facial Mask

Facial masks can be fantastic for detoxing the skin topically.
Especially if your skin is congested, dull or acne prone.

They’re a really good habit to add to your routine if you’re one of those people who struggles to make time for yourself.

Why not sit down for 5 mins with a cuppa and a good book while a charcoal or bentonite clay mask helps to draw out toxins and impurities in your skin? Me time that makes you look good, now that’s right up our street!

Why not try do some DIY and make your own mask?
We love this recipe as it also contains soothing honey and purifying essential oils too.

It’ll take you right back to all those childhood mud pie making efforts and will reward you with soft, refreshed looking skin!

Did you know that activated charcoal is also great for your tummy too?

It can be used to treat uncomfortable bloating and is a great help if you’re struck down with food poisoning as it binds the toxins up and help you expel them.

It’s always on our travel ‘must haves’ list!

Matcha green tea powder mixed with a little water is also an excellent mask for your skin as well. The same properties that make it beneficial for drinking are great for your skin.
Especially epigallocatechin gallate (EGCG), which is helpful in reducing redness and inflammation and for evening out skin tone.

The antioxidants may also be helpful for reducing acne and increasing skin elasticity.

#8 Do a Digital Detox

Our modern lifestyles can be overwhelming at times.

From your smartphone, computer and tablet to your email, social media and instant messaging. The chances are that you are always ‘on’ and responding to alerts and messages.

This can stop your body from flipping over into that rest and digest phase, where all of the repair and maintenance in the body happens.

Why not try turning off the alerts on your smart phone and computer, taking certain apps off your phone and consciously leaving your phone in your bag or another room for extended periods of time?

Studies have shown that even a short term digital detox can increase mental wellness and focus.

When was the last time you completely disconnected?
If you struggle to disconnect then our 3-Minute Breathing Space guided audio is a really useful mindfulness tool for anytime you’re feeling anxious, frustrated, angry or overwhelmed.

#9 Get your Beauty Sleep

Getting good quality, deep sleep is one of the single most important habits that you can start for the new year.

Sleep is a time of detoxification and cellular repair. While you sleep your liver goes to work clearing and eliminating toxins, chemicals and hormones that are no longer needed.

To help you get a good night of restorative sleep, avoid looking at screens and devices before bedtime. But if you have to look at a computer or phone screen during your evening downtime try wearing a pair of blue blocker glasses.

These are specifically designed for use at night time to block stimulating blue light, reducing eye strain and headaches and promoting a more restful sleep.

Aim for 7-9 hours of good quality sleep in a pitch black room.

Try to ensure that you don’t have any light emitting devices in your room as these interfere with your sleep.

We love to wear a sleep mask to ensure that there is no light pollution affecting our sleep and they protect your delicate eye area from moisture loss, pillow creases and skin damage while you’re sleeping.

The saying, ‘Sleep well’ means so much more now doesn’t it?

There are obviously so many other things that you can do to help your body process toxins more easily.
The key is to keep it simple so that it’s sustainable.

Just these few changes should help you start the new year with a renewed sense of vitality.
One step at a time you can create good habits for a happier, healthier you!

One other thing… it’s important to note that we’re not talking about restriction with these healthy habits.

This is about identifying new habits that will sustain and nourish you inside and out.
To create clear, glowing skin and the get-up-and-go to live life to the full.

These habits will make you feel more energised, which means you’ll have the enthusiasm to make them part of your routine as you’ll see and feel the results.

Once these habits become part of your daily routine, you’ve nailed it.
They then become part of your normal everyday life and although you might stray from time to time, they’ll always be there.

But it all starts with one. Just pick one of these healthy habits to start with. The one you think will be easiest and go from there.
Good Luck!

Resources

  • The University of California and San Francisco
  • Healthline.com
  • Paleoleap.com
  • Paleosecret.com
  • Wellnessmama.com
  • 180nutrition.com.au
  • Powerhungry.com

11 Steps to Better Skin

Getty Images

Improve your skin complexion and texture with these tips from experts. Swapping out some daily habits and being more aware of other lifestyle factors that could be affecting you will help you figure out how to get better skin. Whether your main concern is anti-aging skincare or acne treatments, the 11 steps below will get your skin complexion to where you want it to be.

1. Consider Your Water

And tailor your skin-care products accordingly. “Soft water doesn’t remove soap well, so it can leave a residue on your skin,” says Susan H. Weinkle, an assistant clinical professor of dermatology at the University of South Florida, in Tampa. If your water is soft, use face and body cleansers sparingly (no more than a nickel- or quarter-size amount, respectively). Hard water, on the other hand, doesn’t allow washes to lather easily, prompting you to use even more cleanser, which can cause dryness. Gentle, nonsoap formulas, which aren’t meant to lather, can minimize this, says Carolyn Jacob, a dermatologist in Chicago. Experts suggest trying Avène Extremely Gentle Cleanser ($24; dermstore.com). To check the water quality in your area, log on to the Environmental Protection Agency’s website (epa.gov).

2. Drink Green Tea

“If your complexion is red or blotchy, this tea’s anti-inflammatory properties can be soothing,” says Andrea Cambio, a dermatologist in Cape Coral, Florida. “Iced is best because hot beverages can worsen redness and other symptoms of rosacea.” Another benefit: The epigallocatechin gallate (EGCG) in green tea may help prevent the collagen destruction that leads to wrinkles as well as sun-induced DNA damage in the skin (think lines and discoloration), according to some experts. Consider subbing tea for your morning mug of coffee.

3. Keep Stress in Check

It takes a toll on nearly every part of your body, including your skin. In a study conducted at Stanford University, researchers found that during exam time, students who felt stressed had more severe acne breakouts than did those under less pressure. That’s because stress increases the body’s production of hormones such as cortisol, which can make skin oilier and decrease its ability to fight off acne-causing bacteria, says Lisa Donofrio, an associate clinical professor of dermatology at the Yale University School of Medicine. To keep that frazzled feeling under control, regularly practice stress-management techniques, like yoga, deep breathing, and meditation. This “can help conditions such as acne, psoriasis, rosacea, and seborrhea,” Donofrio says.

RELATED: The Best Serums to Solve Every Skin Problem

4. Improve Your Air Quality

Avoiding smoky environments is smart since “just being around smoke can lead to the release of free radicals that damage skin and hasten aging,” says Diane S. Berson, an assistant clinical professor of dermatology at the Weill Medical College of Cornell University, in New York City. Other indoor pollutants can adversely affect skin, too. Change the air filter in your furnace regularly and, if you cook with oil, use the fan over your range. Also keep in mind that dry indoor air can dehydrate skin and make fine lines more noticeable. Run a humidifier (VicTsing Cool Mist Humidifier, $35; amazon.com) in your bedroom to minimize these problems.

5. Switch to Plain Toothpaste

Those with tartar-control ingredients or added flavors, like cinnamon, may contribute to a common skin condition called perioral dermatitis. It looks like pimples, redness, and scaling around the mouth, says Donofrio. Use a basic paste instead, like Crest Cavity Protection Toothpaste ($3; target.com). Note: If you suffer from this problem, see a dermatologist for antibiotics to clear it up.

RELATED: I Finally Have Flawless Skin, and It’s Because of This Skincare Routine

6. Watch Sun Exposure Indoors

Yes, you read it right: UV rays (in particular UVA rays) can penetrate the windows in your home and office and cause wrinkling and brown spots. The same goes for car windows: Studies have found higher rates of skin cancers on the left side of the face and upper body than on the right, since that side is more exposed when you’re driving. Cancers aside, “many people have more wrinkles and sun damage on the left side of their faces, too,” notes Donofrio. Make protection a no-brainer by always wearing a moisturizer with SPF. Try La Roche-Posay Anthelios SX Daily Moisturizing Cream with Mexoryl ($34, dermstore.com).

7. Monitor Your Dairy Intake (If You Have Acne)

Research from the Harvard School of Public Health found that teenage girls who consume a lot of milk are almost 30 percent more likely to have acne than those who drink less, and experts believe the same holds true for adult women prone to serious breakouts. Surprisingly, skim milk seems to be a worse offender than whole milk. Scientists don’t understand exactly why milk products can lead to acne, but some surmise that the natural hormones present in dairy may be to blame, says Leslie Baumann, a dermatologist in Miami Beach, Florida, who notes that even organic milk can cause breakouts. Cottage cheese, instant breakfast drinks, and sherbet are also linked to acne. While cutting back on dairy won’t solve a pimple problem single-handedly, it may make a difference for those who suffer severe breakouts, say experts. (If you go this route, be sure you’re getting enough calcium from other food sources, such as leafy greens, or consider taking a supplement.)

RELATED: These Are the 5 Best Acne Treatments, According to Thousands of Reviews

8. Pay Attention to Your Cleanser

It may sound counterintuitive, but if you have dry skin, your choice of face wash may be even more important than your moisturizer. “A nonsoap cleanser is ideal because it helps replace the moisture barrier in the skin,” Donofrio says. “Consider it a preventive approach,” adds Berson. “You can use your cleanser to avoid dryness, eczema, and psoriasis rather than just treating these issues when they flare up.” A good, inexpensive, and natural one that Donofrio likes: Burt’s Bees Orange Essence Facial Cleanser ($17, amazon.com). That said, applying a moisturizer after you cleanse is still smart. And if you’re using an acne medication, wait 10 minutes after you wash to minimize irritation.

RELATED: What Is Micellar Water, and Should I Be Using It?

9. Choose Water-Based Hair Products

Some conditioners, as well as pomades, volumizers, and styling creams, contain oils or waxes that can clog pores and create acne, especially on the forehead, the back, and the hairline. Even if you’re careful to avoid getting them on your skin, they can run down your face and body as you shower and when you sweat, or be transferred by your pillowcase while you sleep. Instead, look for water-based formulas and avoid those containing mineral oil, beeswax, or microcrystalline wax. Or consider SEEN Haircare products, a line of shampoos, conditioners, and styling aids created to help minimize breakouts (go to helloseen.com for information).

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Jessica, nothing makes us happier than knowing you had such a positive experience with SEEN! Healthy-looking skin and great hair are what we’re all about.

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10. Check Your Medicine Cabinet

Some oral contraceptives, antibiotics, fertility drugs, and antiseizure medications can bring on breakouts, says Jerome Litt, a dermatologist in Beachwood, Ohio. Antihistamines, diuretics, and some antidepressants can cause dry skin. And certain antibiotics, diuretics, and diabetes treatments can make you vulnerable to sun damage. “If you find your skin is reacting more while you’re taking a particular drug, talk to your physician,” says Litt. “He or she may be able to either lower the dosage or switch you to a different medication.”

11. Sleep a Full Night

While you’re snoozing, the skin’s repair mechanisms swing into action, says McBurney. Being sleep-deprived, by contrast, puts stress on the body, causing it to release more adrenaline and cortisol, which can trigger breakouts and other skin problems, says Barbara R. Reed, a clinical professor of dermatology at the University of Colorado, Denver. (And research from China found that insufficient sleep was a significant risk factor for acne among adolescents.) Make getting seven to eight hours of shut-eye your last good-skin move of each day.

5 Key Nutrients for Healthy Skin

Healthy skin is often viewed the result of good genes and an effective skin-care routine. However, studies suggest that the old saying “you are what you eat” couldn’t be truer. Just as some foods are associated with skin damage, some foods have a protective effect for the skin. Here are five key nutrients for healthy skin, and foods that contain them:

  1. Vitamin C

You know vitamin C boosts your immune system, but did you know that it also promotes radiant skin? A study published in the American Journal of Clinical Nutrition found that individuals who consume foods rich in vitamin C have fewer wrinkles and age-related dry skin than those who don’t.

Vitamin C is an antioxidant that protects your body from harmful molecules called free radicals. Free radicals damage collagen, the fiber responsible for your skin’s elasticity, which leads to wrinkles. Foods that are rich in vitamin C include strawberries, blueberries, oranges, kiwis, papaya and sweet potatoes.

2. Vitamin E

Like vitamin C, vitamin E promotes healthy, youthful skin by protecting your skin against free radical damage. Vitamin E-rich foods include almonds, avocado, hazelnuts, pine nuts, spinach and sunflower seeds.

3. Selenium

In addition to protecting your body against skin cancer caused by sun exposure, the mineral selenium also delays aging by protecting your skin’s elasticity. High-selenium foods include Brazil nuts, fish, eggs, tomatoes, broccoli, shrimp, and lamb.

4. Vitamin A

You may have noticed that your favorite anti-wrinkle product contains vitamin A; this is no coincidence. In addition to supporting healthy vision, vitamin A also improves skin health by causing your body to produce more collagen. Increase your vitamin A intake by adding carrots, oranges, cantaloupe, sweet potato, kale and/or squash to your diet.

5. Omega-3 Fatty Acids

Also known as the “good fats”, omega-3 fats reduce your body’s production of inflammatory compounds–the natural chemicals involved in the aging process. The result: healthier, younger-looking skin. Walnuts, flaxseed, canola oil, tuna, and salmon are all great sources of omega-3 fatty acids.

In addition to these foods, consider adding more water to your diet. Water is essential to healthy skin as it allows your cells take in nutrients and removes toxins from your body. Moreover, drinking several glasses of water daily keeps your skin hydrated, which makes wrinkles less noticeable. If you don’t see a change in your skin after adding water and the above nutrients to your diet, ask a dermatologist.

Dr. Kirtly Jones: Little boys growing breast tissue, now we all know what something isn’t right there. Several years ago pediatricians in Colorado noted several young boys were growing breast tissue, and they went on a hunt to find out why. It turns out that lavender oil and tea tree oil in their lotions and shampoos were to blame. We now know that you can deliver powerful hormones, birth control, narcotics and other medicines in patches across your skin, but what about the chemicals that you’re rubbing all over your body, on your lips, on your fingernails? Should we be more careful about what we put on our skin and who we put it on?

Walmart announced last week that it would be phasing out cosmetics and cleansers containing ten worrisome chemicals. The word actually used in the press release was toxic. This is great news for consumers, but which ten are being phased out hasn’t been announced yet. Also, announced this month, Proctor and Gamble, you know P&G, one of the big makers of cosmetics and soaps and shampoos and stuff will be eliminating triclosan and phthalates from its products.

So what’s the worry? Pull out your moisturizer, your shampoo or your baby lotion. Look at the ingredients. So you know what they are? Can you even pronounce them? Some ingredients can bind to estrogen or testosterone receptors in a weak way and affect tissues in your body. For example, parabens, in almost all skin lotions, which are used as a preservative, act like a weak estrogen and are associated with breast cancer. Phthalates are in lotions and perfumes and have been associated with changes in developing mice, male mice and some studies suggest changes in human fetuses. So some chemicals aren’t really good for anyone, phthalates for example. And some are most risky for fetuses and pregnant women and children.

So what to do? Get out your moisturizer, right in front of you. Google, EWG, that stands for Environmental Working Group, EWG skin deep, or the campaign for safe cosmetics, and go to skin deep. Put the name of your product in the search. If the risk score for your product is zero to two, good for you. If it’s three to six, think again and it it’s over six you should think about who you’re putting it on and why. So what do I have on my desk right here? Cetaphil Moisturizing lotion, oh, I hope there isn’t a best by date because I know this is over ten years old. So it gets a three, not too bad. And my lip balm gets a two. Good for me.

I can go, if I wanted to check out a toothpaste or a toothpaste for my baby, I could get the best rating, I could go to the section on toothpaste and it starts with the lowest number and goes up to the number that you don’t want to put on anybody’s teeth. And the Environmental Working Group will have a mobile app for this website this fall. What you can smell goes into your brain, into your body and into your baby. And what you put on your body goes into your body and into your baby. Maybe you should check it out. This is Dr. Kirtly Jones and thank you for joining us on The Scope.

Announcer: We’re your daily dose of science. Conversation. Medicine. This is The Scope, University of Utah Health Sciences Radio.

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