November is National Healthy Skin Month, a perfect time to reflect on the incredible organ that protects us and commit to habits that will keep it healthy and vibrant for years to come. In my career, I've seen firsthand the transformative power of consistent, intentional skincare. Here's my expert advice for achieving lifelong skin health, distilled into five essential tips:
- Prioritize Sun Protection
I’ve said it before, and I’ll say it again and again. If there's one thing you take away from this article, let it be this: sun protection is non-negotiable. The sun's ultraviolet (UV) rays are a major contributor to premature aging, causing wrinkles, age spots, and even skin cancer. Make sunscreen your daily essential, choosing a broad-spectrum formula with an SPF of 30 or higher. Apply it generously to all exposed skin, even on cloudy days, and reapply every two hours, especially after swimming or sweating. Remember that seeking shade, particularly during peak sun hours (10 am to 4 pm), and wearing protective clothing like hats and sunglasses offer an extra layer of defense against the sun's harmful rays.
Further, it’s important to incorporate antioxidants in your skin routine to combat free radicals and oxidative stress from the sun, smog, and other environmental factors. My favorite antioxidants in skin care include Niacinamide, Vitamin C and peptides.
Read more about free radicals and antioxidants.
- Be Gentle: Sometimes Less is Plenty
Think of your skin as a delicate fabric that requires gentle care. Avoid harsh scrubbing or products with irritating ingredients that can disrupt its natural balance. Instead, opt for a mild, gentle cleanser that suits your skin type, followed by a moisturizer to keep it hydrated and supple. Exfoliation is beneficial for removing dead skin cells, but limit it to once or twice a week and choose a gentle method. Preferably a chemical exfoliation method using alpha (glycolic, lactic) and beta (salicylic) hydroxyacids over physical exfoliators with harsh granules that tear up your skin. And please, resist the urge to pick at your skin. It can lead to scarring and increase the risk of infection.
- Nourish from the Inside and Out
The adage "you are what you eat" rings true when it comes to your skin. A healthy diet rich in fruits, vegetables, and antioxidants provides the building blocks for radiant skin. These nutrient-packed foods help protect your skin from damage and promote a healthy glow. Minimize simple sugar intake and highly processed foods. These increase inflammation in every organ and when you give them up, or even just reduce how much of them you eat, you’ll see a difference in your skin sometimes within days. Hydration is equally crucial, so drink plenty of water throughout the day to maintain your skin's natural moisture balance.
Bonus: Consider adding a quality collagen supplement to your routine as well. Collagen is a protein that gives skin its elasticity and firmness, and oral supplements (in powders, pills, or drinks) are generally considered much more effective than topical collagen, because the molecules are too large to absorb well through the skin.
- Lifestyle Matters: Stress Less, Sleep More
Stress can be a great motivator and can lead to growth and progress, so it’s not always bad. What is important, more than simply the word stress and all it implies, is how you manage it. We often default to our “fight or flight” instincts that lead to cortisol, which makes all stress potentially negative and aging. It can trigger flare ups of chronic skin problems like acne, rosacea, psoriasis, eczema and accelerate aging - as well as slow their response to treatment - so finding easy ways to manage stress can be one of the more impactful things you can do for your skin. One of my favorite ways to de-stress and clear my head is taking a walk in nature, or even just around the block. It helps to look at situations as puzzles, rather than simply stressors. That simple reframing of the way you think about stress makes a big difference in how stress affects you.
It also helps to prioritize quality sleep, aiming for 7-9 hours each night. During sleep, your skin repairs and rejuvenates itself, leading to a more youthful appearance. Lastly, you probably don’t need me to tell you this, but if you smoke, seek resources to help you quit. Smoking damages collagen and elastin, the proteins that keep skin firm and youthful, contributing to premature wrinkles and a dull complexion.
Read more about the effects of stress on your skin and how to manage it.
- Be Proactive with Skincare and Skin Checks
1 in 5 Americans will develop skin cancer by the age of 70. Skin cancer is the #1 most common form of cancer in the US, yet highly treatable when detected early. Take charge of your skin health by applying sunscreen every day, all year round, even on cloudy days, and by performing monthly self-exams. I encourage you to examine your skin from head to toe, looking for any new moles or changes in existing ones. Schedule an annual checkup with a dermatologist for a professional skin exam, especially if you have a family history of skin cancer or notice any suspicious spots.
The Bottom Line: Consistency is key. These five pillars are your foundation for a lifetime of healthy, radiant skin. Make them a part of your daily routine, and your skin will thank you!
