Everyone agrees that exercise benefits the heart and lungs, alleviates stress, and controls weight. But did you know a major beneficiary of exercise is the bodys largest organ, the skin! Not only does exercise gives the skin a healthy glow, but it improves its health by increasing circulation, delivering nutrients to the skin cells, and removing toxins. Exercise also can help smooth cellulite. When your overall health is good your skin shows it.
By practicing a healthy lifestyle, including exercise, stress reduction, nutritious diet, plenty of fluids, no smoking, and practicing safe sun, your skin will display that pink or rosy color, good turgor, and well hydrated look that we recognize as healthy skin.
The skin is responsible for many functions to keep us in tiptop shape:
- It is the first line of defense against invading bacteria or viruses.
- It controls and regulates the bodys temperature.
- Its sensations alert you to possible injuries.
- It produces vitamin D necessary for the absorption of calcium.
In addition, exercise can help control acne due to the stress reduction benefits. Too much stress can trigger the adrenals to release cortisol, thus increasing oil production within the pores. Think of all the times you have experienced stress in your life-such as prior to exams, a new job or major life transition- and how it affected your skin. Consequently, your skin did not look its best in times of stress.
If you have concerns about preventing premature aging, you must protect your skin from overexposure to the sun, which is the primary culprit in causing brown spots, spider veins, blotchiness, poor texture, benign growths and skin cancer. If you enjoy outdoor activities such as snowboarding, skiing, scuba diving, cycling and swimming, it is important to know that there is no such thing as waterproof, sweat proof or rub proof sunscreen, even if it says so on the label. This is just marketing. There are many good sunscreens available. Make sure to use a sunscreen with one of the following ingredients: Parsol, zinc oxide, titanium dioxide or the newly approved ingredient mexoryl. Reapply every 90 ninety minutes if you are sweating or involved in a water sport. When possible wear protective clothing. Did you know that a T-shirt yields only an SPF of seven? www.coolibar.com is a useful website for a wide variety of choices in sun protective clothing. Remember the suns rays are strongest between 10am and 4pm.
As I mentioned earlier, we need the sun for the synthesis of vitamin D. Being outdoors in the sun makes us feel good by stimulating endorphins. Like anything, moderation is best. You must practice common sense when facing the outdoor elements. According to the Berkeley Wellness Newsletter, fifteen minutes twice a week is all you need for your body to produce adequate vitamin D.
Dont forget to drink plenty of fluids; especially water, to hydrate the body after exercising for better blood flow to the skin.
Case Study
A patient of mine named Sandy, who has been a runner for many years, came in to see me for a consultation. She was in great shape. Running controlled her weight and gave her muscles good tone, but the many years of running mid day and without sun protection left her skin discolored and leathery in appearance. Her skin looked older than her years. She did not want to give up running; she enjoyed exercising outdoors and needed the stress reducing benefits. We formulated a plan to suit her lifestyle. She changed a few habits like wearing a visor, sunglasses, sunscreen, and running before 10am, when possible. I advised her to use a product called Kinerase morning and night. Unlike vitamin A derivative products (Retin A), I find that it is more suitable for individuals who spend a lot a time outdoors because it does not increase the skins sensitivity to the sun. Furthermore, Kinerase is a botanical hormone that helps repair sun-damaged skin. Just these few lifestyle changes made a remarkable improvement. Within eight weeks her skin appeared smoother, refined and more even toned.
Skin care tips:
- Use a daily sunscreen, even in the wintertime. For some mild to moderate cases of hyperpigmentation (brown spots), there is clinical proof that practicing safe sun can decrease brown discoloration by itself and without any treatments.
- Consider applying a moisturizer with antioxidants every day prior to your sunscreen, such as one with vitamin C, E, coenzyme Q10, or green tea. Antioxidants help protect the skin by neutralizing free radicals. Free radicals are unstable molecules that interfere with normal cell function and the ability of the cell to repair and regenerate.
- Have a lunchtime peel at a skin salon or medical office every two to three months. This is helpful for several reasons. A skin care professional can help you determine the best routine for your type of skin. When you have an occasional peel this helps remove the dead skin cells that make the skin appear dull, cause acne and discoloration. Furthermore, peels can also help repair sun damage. It is also a good idea to have an assessment of your skin, by a skin care specialist, as the skin changes with different climates, and of course as we age.
- Finally, The Skin Cancer Foundation (www.skincancer.org) recommends that you see your dermatologist or your primary physician for a skin examination once a year (every six months if you have had skin cancer). Many skin cancers are the result from past sun exposure without adequate sun protection. Skin cancer has become the most common form of cancer. Early detection is essential and may prevent the spread of cancer, which can result in removal through invasive treatments or disfiguring surgery in the future.
To sum it up, feeling and looking our best is just a matter of modifying a few lifestyle habits. For example, if you apply a moisturizer every morning, just use one that does double duty with the addition of a sunscreen ingredient. It does not take any extra time and the benefit you derive from healthier skin is well worth the effort.
