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5  Simple Steps to Healthier Skin

By Nicki Anderson

There is no skin more beautiful than that of a young child. Perfectly soft, no acne, signs of aging or pigment issues. But is beautiful skin just for the very young?  Not necessarily. There are steps you start taking today to keep a youthful glow and avoid the irritants that cause sensitive, unhealthy skin.

Know Your Skin

As age sets in, skin texture, tone and sheen begin to dull and age skin. Genetics certainly play a role in healthy skin along with lifestyle, hormones and sun exposure. For those who choose to spend hours tanning, there’s no quicker way to unhealthy, dry skin than too much ultraviolet raise. Further, the lighter the skin, the more quickly sun damage takes hold. Poor skin care can also lead to sensitive skin which contributes to a whole other group of issues. So getting back to basics is your best defense against unhealthy, dull skin.

Back to Basics

Whether you’re in your 20’s, 30’s, 40’s and beyond, the basics still hold true for healthy skin. The most discussed, yet rarely heeded is reducing sun exposure. If you’re going to be in the sun, wear your sunscreen. Use a SPF 15 on a daily basis. If you’re a sun worshiper, do it from afar, it’s not worth risking not only ruining your skin, but skin cancer as well. Dermatologists believe that up to 80% of aging is due to sunlight.

Pay attention to skin care products– Avoid harsh products on your skin, detergent cleansers or anything that breaks down the skin’s lipid barrier, it’s just bad for your skin. Bar soaps and foaming soaps typically dry out the skin. Your skin type will dictate the right skin care options. For example, if you have dry skin, stick to moisturizing cleansers. In order to get the best results, products for sensitive skin should avoid any cleansers with fragrances, acids or dyes.

Improve your diet– You can tell a lot about a person by looking at their skin, at any age. Those that include plenty of fresh fruits and vegetables in their diet, while avoiding fast and processed foods typically have much healthier skin. A diet that includes plenty of Vitamin C supports healthy collagen production. Yet, too much sun can rob your skin of Vitamin C. Foods that are rich in C include bell peppers, oranges, papaya and cantaloupe. Foods rich in Vitamin E assist C in keeping skin healthy and guards against UV radiation damage. Foods rich in E include, almonds, sunflower seeds and spinach!

If you limit healthier foods and opt for junk food, your skin will tell the story. Junk food and fast food which is typically higher in sugar, stimulates excess production of serum and insulin, which may cause a hormonal imbalance and result in acne.

Bottom line, the better you eat, the better your skin!

Reduce alcohol consumption. Though moderate drinking can have some benefits to your health, too much can compromise your health and cause premature aging.

According to the U.S. Government Guidelines, moderate drinking is up to 1 drink a day for women and up to two drinks a day for men. A drink is either 5 oz. of wine, 12 oz of beer or 1.5 oz of 80-proof “spirits.” Over consumption of alcohol robs the skin of necessary nutrients which may cause facial blood vessels to dilate. In some instances, these vessels can dilate permanently, leading to red spider veins. Further, alcohol can deplete nutrients in your body, specifically Vitamin A. Not only is Vitamin A an important antioxidant, it’s an integral part of cell regeneration. Vitamin A also plays in important role in the production of collagen. So, keeping an eye on alcohol consumption can help your skin remain healthy and vibrant.

Avoid over exfoliating. Although we see plenty of ads promoting the benefits of regular exfoliation, too much can be counterproductive. Your skin naturally renews itself every six weeks. Over exfoliating can cause dry, irritated skin. Your best strategy is to wash regularly with a gentle cleanser and keep your skin well-moisturized. Experts recommend exfoliating only once a week.  Remember, over exfoliating may also trigger sensitive skin.

Incorporating one or all of  these simple steps just may be the secret to looking and feeling better. Remember, basic lifestyle changes can dramatically improve the health of your skin and who doesn’t want great looking skin?

Nicki Anderson owned and operated the award winning Reality Fitness, Inc. Personal Training studio.

Nicki has authored four health and motivational books including, Nicki Anderson’s Single Step Weight Loss and 101 Ways to Motivate Your Clients and Increase Retention (Healthy Learning, 2009).

Nicki is the health and fitness columnist for Chicago Suburban Newspapers, Tribune Company/Naperville Magazine and contributor to numerous magazines and websites including, MSNBC.com, Forbes.com and FitnessMagazine.com, Real Simple, Prevention, Women’s Health and Women’s’ Running, Men’s Health and Fitness.  For more information about Nicki visit,  www.nickianderson.comand follow her on Twitter.