Download Healthy Skin It`s important to keep your skin clean and healthy

Healthy Skin
It’s important to keep your skin clean and healthy because your skin protects your body
from the many viruses and bacteria that you are exposed to on a daily basis. It also
protects you from the sun’s rays, specifically ultraviolent light, that can damage cells.
Healthy skin produces vitamin D when exposed to the sun, and vitamin D is important for
many body functions.
There are many ways you can keep your skin healthy. Of those include:
1. Wash regularly, but not too often. Your skin is covered in a later of oil, dead
skin, and good bacteria that help prevent harmful things from entering the body.
When you shower, it washes this layer away. Clean skin is important for good
hygiene, but washing too frequently can be unnecessary. Washing too frequently
can make it more difficult for your skin to protect your body from contaminants
and infections.
a. In general, people only need to shower every other day or every three
days. If you work with the public, take public transit daily, or have a
physical job that requires exertion then you may want to consider
showering every day.
2. Have short showers and baths in warm water. Washing in hot water and for
too long can strip away helpful and necessary oils from your skin, and it can
aggravate certain skin conditions like rosacea and eczema.
3. Use mild cleaners. Just like hot water, soaps that are too strong will remove oil
from your skin and leave your skin feeling tight and dry. When you do bathe,
choose a mild soap or cleanser that doesn’t contain artificial fragrances. Look for
soaps that:
a. Contain soothing and moisturizing ingredients like aloe, witch hazel, and
vegetable oils, and herbs or botanicals such as chamomile, lavender,
rosemary, and peppermint.
b. Don’t contain alcohol, which can dry out your skin.
c. Match your skin type. For instance, if you have dry skin, look for
moisturizing soaps. For sensitive skin, look for fragrance-free and
hypoallergenic soap.
d. Clean your skin without stripping away skin and oil.
4. When you get out of the shower or bath you should pat your skin dry. Instead
of rubbing your skin dry with a towel, try gently patting your skin with a towel
and let the remaining moisture air dry. This will ensure you leave a layer of oil on
your skin that will help keep in moisture and prevent dryness.
5. Exfoliate once or twice a week. Exfoliating will remove the top later of dead
skin, and reveal the fresh, new skin below, giving your skin a healthy, glowing
appearance. You should avoid using acids, such as lemon or tomato juice, on your
skin and especially your face. They can strip away your skin’s natural oils, and
make you more sensitive to the sun.
a. Regular cleansing, exfoliation, and moisturizing can help prevent
breakouts and blemishes, and keep your skin looking young and healthy.
b. For dry skin, look for an exfoliating product that has no additional
cleansing agents (or very mild ones) and a moisturizer. For oily skin,
choose a balancing exfoliating product that also offers deep scrubbing
6. Moisturize regularly. Along with keeping moisture against the skin, which keeps
it from drying out, moisturizers protect the skin and improve its tone and texture.
Consider using a moisturizer that has an SPF rating and some additional sunprotection if you are going outside.
a. As an antioxidant and anti-inflammatory, olive oil can also be applied to
the skin as a natural moisturizer. Sweet almond and coconut oil also work
as moisturizers, as do Shea and cocoa butter. You can use these products
on their own, or look for moisturizers that contain them.
b. Look for lotions or gels instead of creams if you have oily skin, but opt for
creams if you have dry skin.
c. For acne-prone skin, look for moisturizers that contain salicylic acid. But
if you have sensitive skin, look for calming ingredients like green tea,
vitamin C, and aloe
7. Eat a healthy diet. Eating foods that come in all the colors of the rainbow
ensures that you’ll get the nutrients, vitamins, and minerals that are vital for good
health. Fruits and vegetables will help promote healthy skin because they promote
a healthy body. Eating a diet that’s rich in these foods can lead to a lower risk of
heart disease, stroke, and high blood pressure, can regulate blood sugar and
weight, and aid with digestion.
a. Eat dark, leafy green vegetables.
b. Eat brightly colored foods that are orange, blue, yellow, red, and purple.
c. Tomatoes, for instance, are great for the skin because eating them can help
protect it from sun damage, make your skin smoother, and boost collagen
8. Eat skin-friendly foods. Foods that are rich in antioxidants and flavonoids can
promote healthy bodies and radiant skin. Antioxidants prevent damage done by
free radicals, which are thought to contribute to wrinkles, tissue damage, and dry
skin. Flavonoids are the by-product of plant growth, and have both antioxidant
and anti-inflammatory properties
a. Foods that are high in antioxidants include whole grains, berries, apricots,
beets, squash and sweet potatoes, tangerines, beans, and olive oil.
b. Flavonoids can be found in things like dark chocolate and green tea.
9. Consume foods high in vitamins A, C, and E. These vitamins provide different
benefits, but they all contribute to healthy skin. Vitamin C can boost the collagen
and elastin in your skin, and these proteins prevent wrinkles, lines, and sagging.
Vitamin A helps keep your skin fresh and glowing by preventing dryness,
reducing dark spots, and smoothing wrinkles. Vitamin E is an antioxidant that
fights the damage done by free radicals.
a. Foods rich in vitamin C include peppers, citrus fruits, dark green
vegetables, papaya, and kiwi. You can also try strawberries, pumpkin, and
pomegranate for high doses of this wrinkle-fighting vitamin.
b. Foods packed with vitamin A include dark leafy greens, oranges, carrots,
cantaloupe, and eggs.
c. Vitamin E can be found in nuts and seeds, olives, dark leafy greens, and
vegetable oils
10. Get your omegas. Fats are necessary for healthy skin, especially omega-3 and
omega-6 fatty acids. These fatty acids keep your skin moisturized and bright, and
prevent blemishes and dryness. Good sources of these essential fatty acids
include:
a. Walnuts, olive and canola oil, flaxseeds, sardines, mackerel, and salmon.
11. Drink plenty of water. The skin, like every part of the body, needs proper
hydration to function optimally. Sufficient hydration can prevent dryness and
flakiness, which will prevent wrinkling and make lines less noticeable.
a. The traditional guideline for water consumption is eight cups (one cup is
equal to eight ounces, or 235 ml) per day. However, fruits and vegetables
contain water, so eating them counts toward your daily hydration. The best
rule of thumb is to listen to your body about water consumption, so if
you’re thirsty, you should probably drink.
12. Avoid added sugars. Sugar in your diet can lead to wrinkles and sagging skin.
The molecules in sugar attach themselves to protein, and when this happens it can
damage collagen and elastin. While there are many foods that are good for you,
such as fruit, that contain sugar, watch for added sugar in processed and pre-made
foods.
13. Exercise on a regular basis. This is essential for healthy lungs, your
cardiovascular system, and your body as a whole, including your skin. Exercise
helps your skin because it improves circulation, increases the flow of nutrients to
the skin, and removes dirt from the skin’s surface. Furthermore, it may also slow
the skin’s aging process.
14. Relax. Stress can wreak havoc on your skin and body as well as your mind, and
the hormones that your body releases when you’re stressed can cause acne,
psoriasis, rosacea, and eczema. Stress can also increase healing time in your body,
so breakouts will take longer to go away.
a. Yoga and meditation can be beneficial for your skin because they are both
stress-relieving activities.
15. Don’t smoke. Smoking, like stress, has a negative impact on your health, skin,
and appearance. Smoking decreases blood flow, which is necessary for healthy
skin. It also damages collagen and elastin, while the physical motions associated
with smoking lead to wrinkles around the mouth and eyes.
16. Make sure you get enough sleep. Sleep is important for many reasons, and
healthy skin is just one of them. When we sleep our bodies produce certain
growth hormones, and this leads to collagen production.
17. Protect your skin from the sun. While a minimal amount of UV exposure is
necessary for vitamin D production (20 minutes is enough for most people), too
much sun can damage your skin and lead to skin cancer. Furthermore, sun
damage also causes the signs of premature aging, including freckles, age spots,
and wrinkles, and it destroys collagen and elastin.
a. Avoid the sun when it’s strongest, which is generally between the hours of
10:00 a.m. and 4:00 p.m. Seek shade any time you find yourself out in the
sun.
b. Wear a broad spectrum sunscreen with an SPF between 30 and 50 all year
round. Choose cosmetics and moisturizers with an SPF as well.
c. Wear protective clothing that has a UPF (ultra-violet protection factor)
rating. Wear long-sleeved shirts with high collars, pants, and widebrimmed hats.
18. Keep an eye out for signs of skin cancer. Skin cancer is the abnormal growth of
skin cells caused by DNA mutations, and the primary cause of these mutations is
UV exposure. If you notice irregular changes in your skin or notice moles that
weren't there before, talk to you doctor immediately. The most common signs to
look for that indicate cancer or precancerous cells are:
a. Moles that have irregular borders or asymmetrical features, have more
than one color, or change over time.
b. Sores and lumps that are not caused by bites, scrapes, scratches, or bumps.
c. Blemishes, markings, or changes in the appearance or texture of your skin.
19. And Lastly Seek professional help for irregular skin issues. It's important to be
aware of things that irritate your skin, allergens, and other sensitivities so that you
can distinguish between a regular reaction to something versus a skin change or
condition that requires the attention of a doctor or dermatologist. There are many
issues that can plague the skin, and you should seek medical attention if you
notice symptoms including:
a. Unexplained hives, blisters, rashes, or scaling
b. Weeping or oozing sores or pustules
c. Chronic inflammation, redness, itching, or discoloration
d. Moles, bumps, or scaly tumors (warts) that won't go away