Skin Fitness: Daily Routines for a Radiant Appearance
Apr 28, 2023 ● By David J. Sautter
Photo credit DavidL/peopleimages.com for Adobe Stock
While many of us work out to tone our muscles, we may be neglecting
the largest organ in the body: our skin. Every day, it is exposed to a
variety of irritants, including ultraviolet rays, air pollution, extreme
weather and highly processed foods. Stress can also cause skin
irritations and conditions. To serve its important functions and look
healthy, our skin needs a fitness regimen. With a few daily routines,
lifestyle modifications and coping strategies, a radiant appearance is
within reach.
Skin Conditions Exacerbated by Stress
Acne: When
we are stressed, our body releases cortisol, a hormone that stimulates
the production of pore-clogging oils, which can lead to the formation of
acne. Stress also triggers inflammation, which can worsen existing
acne.
Premature Aging: Stress can accelerate the
aging process by reducing the skin's elasticity and causing wrinkles
and fine lines. It triggers the production of free radicals,
precipitating damage to collagen and elastin fibers, which are
responsible for keeping the skin firm and supple. When they are damaged,
the skin becomes saggy.
Chronic Conditions: Stress
can trigger or worsen skin conditions such as eczema, psoriasis and
rosacea, which are characterized by inflammation, dryness and itching.
Lifestyle Tips to Combat Stress and Improve Skin Health
Get enough sleep. A
good night’s sleep is essential for skin health. It also helps reduce
the impact of daily stress. Aim for no less than seven hours of shut-eye
each night.
Exercise regularly. Getting our
bodies moving is essential to reduce stress levels and improve skin
health by increasing blood flow, nutrient delivery and oxygenation to
the skin.
Eat a healthy diet. “An
anti-inflammatory diet full of fruits, veggies and healthy fats like
those from seeds and nuts will help to keep skin healthy,” says Jennifer
Scheinman, a registered dietitian and nutrition coach. “Foods rich in
omega-3 fats like salmon and walnuts are great for skin health since
they have natural anti-inflammatory properties, and the fats help to
keep skin moisturized.”
Practice stress-relieving techniques. Engage in activities that help manage stress, such as yoga, meditation or deep-breathing exercises.
Apply skin-care products designed for the person’s skin type. According to Dr. Trevor Cates, author of Clean Skin From Within and Natural Beauty Reset,
“The most important care tip is to find skin care with mild acidity
[4.5 to 5.4 pH] and natural actives [plant-based extracts] that support
the skin microbiome. A healthy skin microbiome means less chance for
breakouts, blemishes and premature aging.”
According to Dr. Anne Marie Fine, author of Cracking the Beauty Code,
“Air pollution has been demonstrated to prematurely age the skin and
cause age spots. This is why you want to make sure to consume
antioxidants and use antioxidant-containing, clean, skin-care products.”
Best Ways to Improve Facial Toning and Skin Health
Red-light therapy devices use
infrared light to stimulate collagen production, improve circulation
and promote healing. This reduces wrinkles, fine lines, age spots and
other signs of aging.
Microcurrent facial tools use
low-level electrical currents to stimulate facial muscles, helping to
tone, reduce puffiness and promote a youthful appearance.
Lasers designed for home use offer
a safe way to treat various skin issues such as wrinkles, acne scars,
sun damage and pigmentation problems. They can also help even out skin
tone by stimulating collagen production in the deeper layers of the
skin.
Gua sha is an ancient Chinese
technique that involves gently scraping the surface of the skin with a
special tool to increase blood flow, promote healing and reduce
puffiness and inflammation.
Oxygen treatments infused
into pores using a special device can help nourish skin cells, decrease
inflammation, reduce wrinkles and improve overall complexion.
Facial acupuncture involves
inserting tiny needles into specific points to stimulate energy flow,
which may improve circulation, reduce tension and promote smoother skin.
Facial Massage reduces
wrinkles by stimulating collagen production in the deeper layers of the
skin. It promotes circulation, drainage and toning.
David
J. Sautter is a certified personal trainer specializing in fitness
nutrition and sports conditioning, as well as a professional fitness
writer. Learn more at WriteFit.com.