A Healthy You for the New Year!

By Katie Keel, APRN-C

We made it through the year! If you had resolutions and kept them – good for you! If you never made a resolution and need an idea – consider the 44% of Americans for the 2022 New Year who made a pledge to eat healthier and the 48% who wanted to exercise more. Though most made these resolutions to lose weight there is an added benefit to eating healthy and exercise – clearer more radiant skin!

Exercise results in improved circulation to all of our body’s cells as well as improvement in removal of toxins from the skin. Exercise also releases endorphins and decreases stress which can improve chronic skin conditions like acne, eczema, rosacea and psoriasis. If you weren’t sold on exercise yet – a research study involving 65+ year olds that maintained a moderate aerobic exercise routine for three months found that the skin of individuals who were exercising more frequently more closely resembled healthy skin of patients in their 40s.

On to healthy eating – what does “healthy” actually mean? What foods should we try to incorporate into our diet for happy skin? Foods that are full of omega-3 fatty acids, as well as vitamins A, C, and E, antioxidants and minerals such as selenium and zinc. Great options include fatty fish (like salmon), avocados, walnuts, sweet potatoes, red/yellow bell peppers, broccoli, tomatoes, and saving the best for last – dark chocolate! I think this one deserves a little added love – a study found that after 6-12 weeks of consuming a cocoa powder high in antioxidants each day those participants had thicker, more hydrated skin that was less rough/scaly, with increased circulation and were less sensitive to sunburn. Red grapes are also on the healthy skin list due to their skin containing resveratrol which slows aging. This compound is also found in red wine but unfortunately there is not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin and since it does contain alcohol there are negative skin effects.

Alcohol promotes dehydration and inflammation of the skin and the oxidative stress from alcohol can speed up the aging process. If you are choosing to drink choose wisely – cocktails that contain syrups and sugar can bring along added inflammation, accelerated aging by damaging collagen in the skin. White wine and champagne typically contain a lot of sugar as well and are more likely to cause facial flushing. Also avoid dark liquors like bourbon and whiskey – they contain compounds called congeners which can cause worse hangovers and dehydrated, red, puffy skin. If you choose to indulge, reducing your intake, picking the right type of alcohol, and drinking plenty of water are the best places to start.

Finally, I want to touch on a hot area in nutraceuticals when it comes to skin health – collagen supplements. Their use has been rising but regulations are lacking when it comes to quality, absorption and efficacy. However, there are studies regarding the potential health effects. One literature review of eleven studies and over 800 patients found that preliminary results are promising for short and long term benefits of collagen supplements for both wound healing and skin aging. The studies found that collagen did increase skin elasticity, hydration, and dermal collagen density. This is a growing market as evidenced by the increase in products on our store shelves – 5 years ago collagen supplements were a $3 billion dollar market and today it has doubled to a $6 billion dollar market.

But how do you know you are getting a good supplement? When checking out supplement labels aim for 20g of hydrolyzed collagen per day and bonus points if you can find one that also contains hyaluronic acid. Hyaluronic acid produced in the body helps to keep skin hydrated, healthy and looking and feeling young. In fact, one gram of hyaluronic acid can hold six liters of water. As we age, though, our bodies produce less, contributing to signs of aging. Studies show that both oral and topical hyaluronic acid can be effective to restore levels and improve the appearance and feel of aging skin. A popular, easy to find collagen supplement that contains hyaluronic acid as well as bovine hydrolyzed collagen is Vital Proteins Collagen Peptides.

Your skin is your largest organ (and your most visible one!) and it is important to show it some love! One thing for certain – no one ever regrets investing in their health!

MidState Skin Institute Services:

www.midstateskin.com

Medical Dermatology
The science of treating the skin, hair, and nails to relieve or cure skin disorders.

Surgical Dermatology
The practice of dermatology that specializes in surgical procedures & minimally invasive
techniques to treat skin cancer.

Cosmetic Dermatology
The practice of improving the look and health of one’s skin through medical or surgical
procedures, to help patients look and feel
their best.

Aesthetics
Treatment for the skin, hair or body that is meant to enhance the appearance of patients through minimally invasive techniques
& personalized topical skin care
recommendations.