Why Does a Dermatologist Make Sleep, a Healthy Diet, Vitamin D, and Daily Exercise a Priority?
Many of us are attempting to improve our routines and behaviours in order to improve our overall well-being. Almost every day, I consider what I need to do to become the healthiest and happiest version of myself. This point of view gets even stronger when there are big changes in your life, like the start of a new year, a birthday, or a move in your job or where you live.
These opportunities to reassess our goals and success are critical for supporting personal growth and change. I've developed various wellness routines over the years, which I've honed, tweaked, failed at, and succeeded at. So, if you're stuck in a rut or just want to make some little lifestyle adjustments, keep reading.
Sleep">Sleep">Sleep">Sleep">Sleep">Sleep">Sleep, exercise, a healthy diet, and vitamin D are all important components of my personal wellness routine. These may seem self-evident, but I'll describe how I approach each one—and, since this is a dermatology blog, I'll focus on how each of these habits affects our skin's health.
Sleep is the first step in my wellness program. Every day, we should try to go to bed at about 9:30 p.m. and get up at 5:30 a.m.
It's not only about how many hours of deep sleep you get—but also, it's also about how regular your sleep-wake cycle is if you want to look, feel, and perform your best. Consistency is when you go to bed and when you get up can aid your body in establishing the proper circadian rhythm and optimizing cortisol variations throughout the day.
Sleep Deprivation Leaves a Mark on Your Skin
Sleep deprivation has been linked to a "pro-inflammatory" state, which can exacerbate pruritus (itch) and inflammatory skin disorders like psoriasis. Sleep deprivation can show up on the face as dark undereye bags, droopy, puffy eyelids, and down-turning corners of the mouth, as you may have observed. Poor sleep quality has even been linked to the impaired skin barrier function and increased transepidermal water loss (the skin's capacity to stay hydrated) in one study.
Sleeping Routine You can use a melatonin pill (no later than 8 p.m.) to help you fall asleep and set your sleep cycle when I'm having difficulties sleeping and creating a sleep habit. This is best when recommended by a health professional.
Every night, you can wear earplugs and a sleep eye mask to prevent your brain from subconsciously processing all of the small sounds that occur throughout the night. Also try to sleep on alternate sides of your body, as sleeping on the same side of your face might result in more wrinkles and subcutaneous tissue loss on one side.
Exercise is one of the most crucial aspects of our day. Every week, your objective is to exercise in some way every day—but life gets in the way sometimes, so you may only get in four or five days.
Depending on the season, I do yoga, barre, run, take a virtual fitness class, or ski on certain days. What matters is that you try to engage in some type of physical activity that you enjoy.
Exercising Helps Your Skin
Exercise improves blood flow to many parts of the body, including the skin. As a result, it has the potential to aid wound healing. It can also boost your happiness and confidence, which is a key element of the total "package" that goes beyond just having beautiful skin.
To stay hydrated, I mix electrolyte mixes into my water before or after workouts. Keeping the skin hydrated might help fill it up and reduce fine wrinkles.
The next important step in my skin-healthy wellness program is dieting. A Mediterranean-style diet that is mostly plant-based with occasional chicken and fish. Some days, you can have a cup of coffee or a glass of red wine. Try to stay away from processed foods, high-glycemic-index sweet foods, and red meat.
How Does Your Diet Affect Your Skin?
According to research, these dietary behaviours may promote longevity and help reduce inflammation in the body, making them less likely to contribute to skin illnesses and ageing. There is additional evidence of a link between acne and dairy (especially skim milk) and high-glycemic diets.
A healthy start to the day leads to a healthier day. To maximize your nutrition, start your mornings with a plant-based protein shake that's high in vitamins and antioxidants, especially when working out hard. The jury is still out on whether vitamin supplements and oral antioxidants make a difference or if they are just broken down in your gut—but I enjoy taking them because they make me feel better, which encourages me to make other healthy decisions throughout the day.
Vitamin D is an important nutrient.
Apply sunscreen on a regular basis. Every morning, apply a moisturizer with an SPF of 30 or higher to your face and neck. Wear hats, sunglasses, sunscreen on your body, and long-sleeved clothing when you go outside.
You can be at more risk of vitamin D insufficiency if you are so diligent with your sun protection and because you are so covered up in the winter. This is because, even though some of our vitamin D comes from our food, the majority of it is made in our skin when we are exposed to UV radiation from the sun.
Vitamin D insufficiency is more likely if you have the following characteristics:
Darker skin: UV light is blocked by the natural melanin pigment in darker skin.
Because vitamin D is fat-soluble, those who have trouble absorbing fat have lower levels of vitamin D absorption.
Drugs that impact vitamin D synthesis or degradation: Some medications can alter vitamin D synthesis or breakdown.
Living farther from the equator: At high and low latitudes, the sun is lower in the sky, resulting in lower UV radiation levels.
As we grow older, our systems may become less efficient at producing vitamin D from sunlight.
According to my response, you just need around 15 minutes of sunlight per day to acquire enough vitamin D.
Vitamin D Supplements: A Better Alternative to the Sun
Consider taking vitamin D pills if you're still concerned about your vitamin D levels. Better still, have your doctor check your vitamin D levels to determine whether you're genuinely deficient, and then get their professional advice on how to replenish them.
There is currently a great deal of debate about what constitutes a "normal" level of vitamin D. But here's what we do know: UV radiation from the sun causes cancer, so supplementing with vitamin D is a better option than getting your vitamin D from the sun. That's why, in addition to using a sunscreen every day, I also take vitamin D supplements as part of my wellness routine.
Sleep, exercise, diet, and vitamin D are all important components you need for a dermatological wellness program. Each of these is essential to my overall well-being as well as the health of my skin. As you look into and improve your own personal wellness path, think about prioritizing these simple but powerful actions!