Healthy Habits

As many of you may know, I’m very focused on good nutrition and wellness is a passion of mine. Developing and maintaining healthy habits is essential for skin that looks good and ages well. Here are some of the elements to consider:

• Balanced Diet: A diet rich in fruits, vegetables, good quality protein, and whole grains can nourish your skin from within.

• Hydration: Drink plenty of water to keep your skin hydrated.

• Adequate Sleep: Aim for 7-9 hours of quality sleep each night.

• Stress Management: Practice stress-reduction techniques like meditation, yoga, or deep breathing.

• Avoid Smoking and Excessive Alcohol: These habits can damage your skin and accelerate aging.

• Exercise

• Following a daily skin care routine (see mine at the end of this article)

Nutritional Elements for Healthy Skin

Here are some key nutrients that play a vital role in maintaining healthy skin:

Vitamins

• Vitamin C: A powerful antioxidant that helps build collagen, a protein essential for skin structure.

• Vitamin E: Another antioxidant that protects cells from damage caused by free radicals.

• Vitamin A: Supports skin cell growth and repair.

• B Vitamins: Help metabolize nutrients and maintain healthy skin tissue.

• Vit D3 and K2: to support bone health

Minerals

• Zinc: Essential for collagen production and wound healing.

• Selenium: An antioxidant that works with vitamin E to protect skin.

Other Nutrients

• Omega-3 Fatty Acids: Found in flaxseeds, and chia seeds, they help reduce inflammation and improve skin hydration.

• Probiotics: Beneficial bacteria that can help maintain gut health, which is linked to skin health.

Foods Rich in These Nutrients

• Fruits and vegetables: Packed with vitamins, minerals, and antioxidants.

• Whole grains: Provide fiber, B vitamins, and other essential nutrients.

• Lean proteins: Offer protein, zinc, and iron.

• Healthy fats: Found in nuts, seeds, and avocados, they provide essential fatty acids.

• Water: Adequate hydration is crucial for overall skin health.

Things to avoid: AGE’s (Advanced Glycolic End products) - what are they???

Advanced Glycation End Products (AGEs) are harmful compounds that form when proteins or fats combine with sugars in the bloodstream. This process, called glycation, is a natural reaction that occurs in everyone. However, high blood sugar levels, such as those found in diabetes, can accelerate the formation of AGEs.

How AGEs Form:

• Glycation: Sugars in the blood react with proteins or fats, forming early glycation products.

• Oxidation: Over time, these products undergo further chemical reactions, becoming AGEs.

Harmful Effects of AGEs:

• Tissue Damage, inflammation, and oxidative stress which can damage cells and contribute to aging and disease  and are linked to various chronic diseases, such as: diabetes, heart disease, kidney disease, and Alzheimer's disease.

Factors that Increase AGE Formation:

• High Blood Sugar: People with diabetes are at a higher risk of AGE formation due to elevated blood sugar levels.

• Aging: The natural aging process can contribute to the accumulation of AGEs.

• Diet: A diet high in processed foods and sugars can increase AGE intake.

• Smoking: Smoking can accelerate AGE formation.

Reducing AGE Formation:

• Manage Blood Sugar: For people with diabetes, maintaining good blood sugar control is essential for reducing AGE formation.

• Healthy Diet: A diet rich in fruits, vegetables, and whole grains can help.

• Limit Processed Foods: Reduce consumption of processed foods, which are often high in sugars and AGEs.

• Antioxidants: Foods rich in antioxidants, such as berries, nuts, and dark chocolate, can help protect against the harmful effects of AGEs.

Advanced Glycation End Products (AGEs) and Fried Food

Fried food is a significant contributor to the formation of AGEs in the body. AGEs are harmful compounds that form when proteins or fats combine with sugars in the bloodstream. Here's how fried food plays a role:

• High Heat: The high temperatures used in frying can accelerate the glycation process, leading to a rapid increase in AGEs.

• Sugars and Carbs: Many fried foods, such as doughnuts, French fries, and fried chicken, are high in sugars and carbohydrates. These provide the necessary sugars for AGEs to form.

• Oil Oxidation: The high temperatures used in frying can also cause the oils used to break down, producing harmful compounds that can contribute to AGE formation.

Consuming excessive amounts of fried food can increase your intake of AGEs, potentially leading to various health problems, including:

• Accelerated aging: AGEs can contribute to skin damage, wrinkles, and other signs of aging.

• Chronic diseases: AGEs have been linked to various chronic diseases, such as diabetes, heart disease, and Alzheimer's disease.

• Inflammation: AGEs can promote inflammation in the body, which can contribute to a variety of health issues.

To reduce your intake of AGEs, it's recommended to limit your consumption of fried foods and opt for healthier cooking methods, such as grilling, baking, or steaming.

By understanding the role of AGEs in health and taking steps to reduce their formation, you can help protect your body from the potential negative consequences of these harmful compounds.

Remember: A balanced diet that includes a variety of these nutrient-rich foods is key. It's also important to consult with a healthcare professional or registered dietitian for personalized advice.

Hydration is crucial for good skin health

Here's why:

• Skin Elasticity: Water helps maintain skin elasticity, preventing it from becoming dry, flaky, or wrinkled.

• Cell Function: Adequate hydration is essential for optimal cell function, including the production of collagen and elastin, proteins that give skin its structure and firmness.

• Nutrient Delivery: Water helps transport nutrients to skin cells, ensuring they have the building blocks they need for healthy growth and repair.

• Waste Removal: Hydration helps flush out toxins and waste products from the skin, preventing buildup and acne.

• Plump Appearance: Well-hydrated skin appears plump and radiant, while dehydrated skin can look dull and lackluster.

Signs of Dehydration:

• Dryness

• Flaking

• Itching

• Fine lines

• Wrinkles

Tips for Staying Hydrated:

• Drink plenty of water throughout the day.

• Eat fruits and vegetables with high water content.

• Use a humidifier to add moisture to the air, especially during dry seasons.

• Apply a hydrating products to your skin (I choose organic oils instead of multi-ingredient formulas)

By ensuring you're adequately hydrated, you can significantly improve the health, appearance, and overall vitality of your skin.

Sleep and Rest

Adequate sleep and rest are vital for good skin health for several reasons:

1. Cell Regeneration: During sleep, your body repairs and regenerates cells, including skin cells. This helps to maintain healthy skin tissue and promote healing.

2. Hormone Regulation: Sleep plays a crucial role in regulating hormones that affect skin health, such as cortisol (a stress hormone) and growth hormone. Disruptions in these hormones can lead to skin issues like acne, premature aging, and inflammation.

3. Stress Reduction: Lack of sleep can increase stress levels, which can contribute to skin problems like acne, eczema, and psoriasis. Sufficient rest helps to reduce stress and promote overall well-being.

4. Blood Flow: Sleep is essential for maintaining healthy blood flow, which helps to deliver oxygen and nutrients to skin cells and remove waste products.

5. Dark Circles Prevention: Poor sleep can lead to the appearance of dark circles under the eyes. Getting enough rest can help to reduce puffiness and improve the appearance of the under-eye area.

When you don't get enough sleep, your skin can appear dull, lackluster, and more prone to problems. Aim for 7-9 hours of quality sleep each night to support optimal skin health.

Sun protection is essential for good skin health

Here's why:

• UV Damage: Ultraviolet (UV) rays from the sun can cause sunburn, premature aging, and skin cancer.

• Skin Cancer: Excessive sun exposure is a major risk factor for skin cancer, including melanoma, the deadliest type.

• Premature Aging: UV rays can break down collagen and elastin, leading to wrinkles, sagging skin, and age spots.

• Sunburn: Sunburns can damage the skin's DNA and increase the risk of skin cancer.

• Eye Damage: UV rays can also damage your eyes, leading to cataracts and macular degeneration.

Tips for Sun Protection:

• Wear Sunscreen: Use a broad-spectrum sunscreen with an SPF of 30 or higher, even on cloudy days.

• Seek Shade: Whenever possible, seek shade, especially during peak sun hours.

• Protective Clothing: Wear protective clothing, such as hats, sunglasses, and long sleeves.

• Check Your Skin: Regularly check your skin for any changes, such as moles or spots that are growing, changing, or bleeding.

By taking these steps to protect your skin from the sun, you can reduce your risk of skin damage and maintain healthy, youthful-looking skin.

Smoking and alcohol consumption can have significant negative effects on your skin and overall appearance

Smoking

• Premature Aging: Smoking accelerates the aging process, leading to wrinkles, sagging skin, and age spots.

• Reduced Blood Flow: Nicotine constricts blood vessels, reducing blood flow to the skin. This can result in a dull, pale complexion and delayed wound healing.

• Toxins: Smoking exposes your skin to harmful toxins that can damage skin cells and contribute to premature aging.

Alcohol

• Dehydration: Alcohol is a diuretic, meaning it can lead to dehydration. Dehydration can cause dry, flaky skin and a dull complexion.

• Inflammation: Excessive alcohol consumption can contribute to inflammation throughout the body, including the skin. This can lead to redness, acne, and other skin issues.

• Nutrient Deficiency: Chronic alcohol abuse can interfere with nutrient absorption, leading to deficiencies that can affect skin health.

In addition to these negative effects, smoking and alcohol can also contribute to:

• Increased risk of skin cancer

• Delayed wound healing.

• Increased susceptibility to infections

If you're concerned about the negative effects of smoking and alcohol on your skin, consider quitting or reducing your consumption. These changes can have a significant positive impact on your overall health and appearance.

Exercise and skin health

Exercise plays a crucial role in maintaining good skin health. Here's why:

• Improved Blood Circulation: Regular exercise helps to increase blood flow to the skin, delivering essential nutrients and oxygen to skin cells. This promotes healthy skin cell turnover and a radiant complexion.

• Reduced Stress: Exercise is an effective way to manage stress, which can have a positive impact on skin health. Chronic stress can contribute to skin problems like acne, eczema, and premature aging.

• Enhanced Detoxification: Exercise helps to stimulate the body's natural detoxification processes, which can help to eliminate toxins and impurities from the skin.

• Boosted Immune System: A strong immune system is essential for healthy skin. Regular exercise can help to boost your immune function, making your skin less susceptible to infections and inflammation.

• Weight Management: Maintaining a healthy weight can help to prevent skin problems associated with obesity, such as acne and skin sagging.

When incorporating exercise into your routine, it's important to:

• Choose activities you enjoy: This will make it more likely that you'll stick to your exercise regimen.

• Listen to your body: Avoid overexerting yourself, as this can lead to stress and skin problems.

• Stay hydrated: Drink plenty of water before, during, and after exercise to keep your skin hydrated.

By making exercise a regular part of your lifestyle, you can significantly improve your skin's health and appearance.

Skin care products - don’t be fooled!!!

Cosmetic Companies' Marketing Strategies: A Closer Look

Cosmetic companies often employ sophisticated marketing strategies to convince consumers that their products are worth the price. Here are some common tactics:

1. Emotional Appeal:

• Fear of Aging: Many cosmetic companies play on consumers' fears of aging, suggesting that their products can prevent or reverse the signs of aging.

• Desire for Beauty: They capitalize on societal beauty standards, promising that their products will make consumers more attractive and desirable.

2. Celebrity Endorsements:

• Trust and Authority: Celebrities are often used to endorse products, implying that if they use it, it must be effective.

• Aspirational Lifestyle: The celebrity's lifestyle is often associated with the product, suggesting that using it will make consumers feel more glamorous or successful.

3. Scientific Claims:

• Complex Terminology: Cosmetic companies often use scientific-sounding terms and jargon to make their products seem more credible and effective.

• Unproven Claims: They may make claims about the benefits of their products that have not been scientifically proven.

4. Limited-Time Offers and Bundles:

• Urgency and Scarcity: Creating a sense of urgency with limited-time offers or exclusive deals can encourage consumers to buy impulsively.

• Value Perception: Bundling multiple products together at a discounted price can make the individual products seem like a better value.

5. Social Media Influence:

• Influencer Marketing: Companies often partner with social media influencers to promote their products, leveraging their followers' trust and admiration.

• User-Generated Content: Encouraging consumers to share their experiences with the product on social media can create a sense of authenticity and community.

6. Packaging and Design:

• Luxury Appeal: High-quality packaging and design can create a perception of luxury and exclusivity.

• Emotional Connection: The packaging can be designed to evoke specific emotions or memories, making the product more appealing.

It's important to be aware of these marketing tactics and to critically evaluate the claims made by cosmetic companies. While some products may be effective, it's essential to make informed decisions based on your individual needs and budget.

***And so here it is….the bit you’ve been waiting for: what am I doing?

Very gentle cleansing: I use either just water to rinse my face, or I use a salicylic bar soap

Morning

• Apply Vit C serum on cleansed skin. Make sure you have the Vitamin C serum with Tetrahexyldecyl ascorbate (this is a form of vitamin C that has gained popularity in skincare products due to its stability and effectiveness. Unlike other forms of vitamin C, such as ascorbic acid, it is oil-soluble, making it easier to penetrate the skin and provide antioxidant benefits.)

• Apply Organic rosehip oil with a couple of drops of organic Castor Oil added to it. Perform facial massage with this oil.

• Follow this with an SPF 50 Organic Sunscreen. I use a product I have fallen in love with – it’s called Baie Botanique (no affiliation). It has the Environmental Working Group’s approval as a ‘clean’ product – no ‘nasties’.

Evening

• I use a glycolic acid peel pad 4-5 times a week; and I use a AHA/BHA product on the skin 2-3 times a week. You can create  your own schedule, but don’t use both on the same evening. Occasionally, I’ll use some nicotinamide serum as well. The ‘actives’ such as the glycolic peel pads and the AHA/BHA Gently exfoliate your skin to remove dead cells and promote cell turnover. *** Please note, the glycolic peel pads can leave your skin stingy and itchy - it's a chemical exfoliant, so there is a bit of temporary discomfort involved.  I use a 20% glycolic acid peel pad - there are others that have a lesser percentage. You could start low and work your way up over time. 

• I follow this with a Retin A (Retinoic Acid) product such as adapalene (Differin 0.1%) a couple of times a week. This is obtained via prescription, alternatively use an over the counter Retinol Serum (such as CeraVe’s resurfacing retinol serum). What is the difference between and retinoic acid and the over the counter retinaldehyde? (see explanation below). I only use the Differin twice a week, and use the over the counter product the other 5 nights.

• I follow this with a generous amount of oil (at night I used a Grapeseed oil) again, with a few drops of Castor Oil, and do the facial massage again. Go to bed as ‘oily’ as you can – just helps to truly moisturise your skin!

OTHER

• Microneedling - monthly

• Sunekos - more than a skin booster! Sunekos is a combination of hyaluronic acid and 6 amino acids that have the ability to stimulate the production of 7 types of collagen and elastin and a natural regenerative processes of the skin which are essential for maintaing elasticity and firmness. This can help with fine lines and wrinkles and by increasing the production of glycosaminoglycans, it can hydrate the skin giving it a plump and more youthful appearance. 

• Botox

• Sunekos

• Dermal fillers: Ask me in person and I’ll explain what and where!

Retinol and Retinoic Acid – What is the difference between retinoic acid and retinaldehyde

Retinoic acid and retinaldehyde are both forms of vitamin A derivatives used in skincare products. However, they differ in their potency and how they interact with the skin.

Retinoic Acid

• Potency: Retinoic acid is the most potent form of vitamin A and directly binds to receptors in the skin cells to produce its effects.

• Suitability: Retinoic acid is generally stronger and can be more irritating to the skin. It's often prescribed by dermatologists for more severe skin conditions or for those who have already built up a tolerance to retinols. (Please note that any redness and irritation will go away, but the user must be prepared to potentially face a few days of discomfort as the skin becomes used to the product).

Retinaldehyde

• Potency: Retinaldehyde is a slightly less potent form of vitamin A than retinoic acid. It needs to be converted into retinoic acid by the body, but this conversion process is generally faster than with retinol.

• Suitability: Retinaldehyde is often considered a good middle ground between retinol and retinoic acid, offering benefits without being as irritating as retinoic acid.

Key Differences:

• Potency: Retinoic acid is more potent than retinaldehyde.

• Conversion: Retinaldehyde needs to be converted into retinoic acid by the body, but the process is faster than with retinol.

• Tolerance: Retinaldehyde may be less irritating to the skin than retinoic acid.

Both retinoic acid and retinaldehyde can be effective in treating various skin concerns, such as acne, wrinkles, and uneven skin tone. However, it's important to consult with a dermatologist to determine which form of vitamin A is best suited for your individual needs and skin sensitivity.

Niacinamide is another important ingredient to use, especially for certain problems, such as inflamed or acne-prone skin, hyperpigmentation etc.

Niacinamide is a form of vitamin B3 that has gained popularity in skincare products due to its various benefits for skin health. Here are some of the key roles it plays:

• Reduces Inflammation: Niacinamide has anti-inflammatory properties that can help soothe irritated skin and reduce redness. This makes it a valuable ingredient for those with sensitive or acne-prone skin.

• Improves Skin Tone: Niacinamide can help to even out skin tone by reducing the appearance of hyperpigmentation (dark spots) and melasma.

• Enhances Barrier Function: Niacinamide helps to strengthen the skin's natural barrier, which helps to protect it from environmental damage and moisture loss.

• Minimizes Pores: By reducing inflammation and improving the skin's barrier function, niacinamide can help to minimize the appearance of enlarged pores.

• Boosts Collagen Production: Niacinamide can stimulate the production of collagen, a protein that gives the skin its structure and elasticity. This can help to reduce the appearance of fine lines and wrinkles.

Niacinamide is generally well-tolerated by most skin types and can be used both morning and night. It can be found in a variety of skincare products, including serums, moisturizers, and toners.

Other things to be aware of

Read Product Labels: Be mindful of the ingredients in skincare products. Look for non-comedogenic options to avoid clogging pores, also try to understand the ingredients in your products - absorption of heavy metals and other toxins via the skin can be endocrine disruptors which can adversely affect your health. Check out the Environmental Working Group and an app called “think dirty” which analyses products for toxins, endocrine disruptors, and other unwanted ingredients in your skin care products.

Consult a Dermatologist: If you have persistent skin issues, consult a dermatologist for personalized advice.