Begin from the inside and SWEAT it out! For happy and healthy skin for longer, you don’t need expensive miracle potions and lotions. All you need is discipline and a holistic and balanced approach to skincare.
We all know that exercise is good for our heart, but did you know that it is also good for the largest organ of the body? Our skin is our largest organ and one that plays a vital role in protecting all of our internal organs.
Every 35 days our skin replaces itself, is that not truly amazing? Our skin is constantly changing and regenerating itself, whist remaining waterproof.
Regular exercise is key to having healthy glowing skin as we age. Any type of exercise, dancing, walking, running and any type of deep breathing, is not only good for your mind and body, but it is also great for you skin.
Sweaty bodies are healthy bodies. Every time you SWEAT it out, your skin says “Thank you!”
Promotes healthy circulation
Any physical activity done consistently promotes healthy circulation and this is like cleansing your skin from the inside.
As the blood circulation increases, more blood cells reach the skin cells delivering oxygen and nutrients which help create new skin cells and repair those cells that have been damaged from free radicals (toxins). What this means in a nutshell is, less toxins equals brighter healthier skin
Exercise also promotes the production of fibroblasts, which are the skin cells responsible for collagen.
Collagen plumps and rejuvenates the skin, meaning exercise is an effective skin anti-ager.
If you have dermatological conditions such as acne, rosacea, eczema or psoriasis, don’t let these skin problems stop you from getting out and being active.
When you are exercising just be careful as to how you dry the sweat from your skin. The best way to dry your skin, is to gently pat (don’t rub) using a soft clean towel.
Emotional stress can affect, reveal or even exacerbate a number of skin related issues, like acne, rash or even chafing. There is increasing evidence that stress influences the disease processes and contributes to the inflammation through modulating hypothalamic-pituitary-adrenal axis.(HPA Axis).
How? Check this out:
When we are stressed our body produces more of the hormones cortisol, adrenalin and norepinephrine.
Too much cortisol can suppress the immune system, increase blood pressure and sugar, decrease your libido, contribute to weight gain, stimulate the production of acne and the list goes on.
Noradrenaline helps shift blood flow away from areas where it might not be so critical, like the skin, and directs it towards more of what it considers to be an essential area at the time when the body is under stress, like the muscles.
If you already have an existing skin condition, an increase in these hormones will make your skin issues flare up.
The skin, endocrine, nervous & immune system is not autonomous of each other, it is a large multidirectional & complex system that interrelates with each other. Hence why I recommend a holistic and balanced approach to skincare.
The stress that begins from the inside, your brain, will eventually show on the outside, your skin.
Daily exercise, at least 30 minutes per day, will help reduce your stress levels.
Speeds wound healing
Our skin starts to age in our mid twenties and as we age, its ability to heal slows down.
A study in older adults found that regular exercise may speed up the wound-healing process by as much as 25 percent.
The faster a wound heals the lesser the chance of getting an infection.
If you are exercising outdoors, ensure that your skin if well protected from the sun, by applying sunscreen with a high SPF over 30+ and by wearing a hat.
Before applying sunscreen, check the expiry date and don’t leave it sitting in a hot steamy car for days.
When applying sunscreen make sure that you have applied it on the back of your hands, tips of your ears and the back of your neck.
Best still, keep out of the sun between the hours of 10am and 4pm, as this is when the sun is at its strongest and can cause the most damage from premature aging to skin cancer.
If you have acne prone skin, choose a gel or oil-free product or one of the powder products that contains SPF protection.
It is best to clean your face and be free of any make-up as this can lead to breakouts, irritate already sensitive or problem skin.
Make sure after you sweat it out and that you wash it off immediately with warm water.
EAT REAL food
A balanced approach to eating food is sustainable. The food and drink that we consume is used by our body to nurture and create new skin cells every month, so choose wisely.
I do not believe in “fad diets”, “restrictions”, “meal replacements” or anything other than old fashioned REAL FOOD which is cooked from fresh ingredients.
Make healthy eating a habit not a diet!
Preparing your own meal may appear to be time consuming versus the convenience of buying ready-made food. But our organs are worthy of some extra love and attention.
I believe in eating a balanced diet and one rich in antioxidants (fruits, dark green vegetables, legumes and fish).
A diet rich in essential fatty acids (omega 3), like salmon, tuna, mackerel, almonds and seed, is not only good for combating fine lines, wrinkles, but other skin problems such as acne, eczema and psoriasis.
I enjoy a low glycemic index (GI) diet, (apart from the fact that I have both diabetes and heart disease in my family history). Consuming food with a low GI diet has been demonstrated to have an ability to correct the increased production of oil for acne prone skin. Plus eating food with a low GI helps deliver energy to your body gradually and so you feel less hungry for longer.
Drink the gift of life
It is recommended that we drink 2 litres of water a day. Keep hydrated while exercising and ensure that you replenish lost fluids by guzzling down water after training. Resist the temptation of having a coffee or one of those high in sugar “Sports drinks” immediately after exercising.
Drink water, the gift of life!
Regular exercise is a great way of firming up the muscles that the skin rests on. Toned muscles look and feel pretty awesome and present a youthful appearance.
I am not plugging a specific product for you to use and naturally I could do, being I am a cosmetic chemist. I am encouraging a holistic approach to skin care. A routine which begins from the inside with how we can strengthen our body through exercise and nourish it with what we eat and drink.
At different stages in life, we will all have some type of concern with respect to our skin. Whether it be acne, eczema, dermatitis, chafing, wrinkles, too oily, too dry or itchy. Let me reassure you, every single human being on this planet has some challenge that they need to overcome. Our attitude and our response towards these challenges is what makes all the difference.
Begin with the end in mind and SWEAT IT OUT!
I am passionate about dance as a form of exercise, what is your passion?
The Nose Knows.
Daphne K Knows.
Department of Dermatology, Venereology and Allergology, Wroclaw Medical University, Wroclaw, Poland. email@example.com, 2010
Wagner, Holly: Study, “Exercise helps heal wound healing in older adults”. Jan 3 2005. http://www.worldhealth.net/news/exercise_helps_speed_wound_healing_in_ol/
BBC. “Organs – Skin.” (May 28, 2010) http://www.bbc.co.uk/science/humanbody/body/factfiles/skin/skin.shtml
National Geographic. “Skin.” (May 27, 2010) http://science.nationalgeographic.com/science/health-and-human-body/human-body/skin-article.html
Dermatology, American Academy of. 2007. Feeling Stressed? How Your Skin, Hair And Nails Can Show It. [Online] 12 November 2007. [Cited: 30th August 2016.] https://www.sciencedaily.com/releases/2007/11/071109194053.htm.