You’ve probably heard a lot about protecting your skin from the sun, which is extremely important, but it’s just one of many ways to keep your skin looking and feeling its best.  Dr. Robert Graper, a board-certified plastic surgeon, also encourages his patients to lead healthy lifestyles and to shield their skin from the natural effects of aging.

“As you age, you lose about one percent of the collagen and elastic fibers every year,” Dr. Graper explained.  “So if you’re 30 years old, you’ve lost about a third of the thickness of your skin.  Our practice focuses on how to maintain the thickness of your skin, which involves a number of things: sunscreen, nutrition, and certain factors that you can put on your skin to promote the growth of collagen and stop the breakdown.”

“If I could give one piece of advice for maintaining your skin, it would be to stay out of the sun when possible,” said Dr. Graper.  “When you have to be outdoors, wear sunscreen (SPF15 or higher) and wear protective clothing (sunglasses, hats, long-sleeve shirts).”

When selecting a sunscreen, make sure it has both UVA and UVB protection since exposure to either one can cause skin cancer.  In addition, keep in mind that while UVB rays will tan your skin, UVA rays will age it; so even when you’re not getting brown, the sun may still be damaging your skin. 

Tobacco use is very harmful for your skin.  The nicotine causes blood vessels to narrow and platelets to become stickier, which reduces the blood supply to the tissues.  “And, of course, there’s less oxygen because the smoke contains carbon monoxide, another toxin,” added Dr. Graper.  “So if the cells are not getting enough blood and therefore not enough oxygen, they’re malnourished and they’re not as able to ward off cancers, they’re not as able to ward off daily stresses, and it’s visible.  They will frequently have cell death, wounds that don’t heal as well, or scars that aren’t as attractive as they would be for non-smokers.” 

You can improve your skin health with proper nutrition.  Angie Thomas, a licensed medical aesthetician, encourages patients to eat a well-balanced diet full of fruits, vegetables, whole grains, and low-fat dairy products.  Medical researchers have found that the following foods and beverages are especially beneficial:

• Foods that are high in anti-oxidants—such as blackberries, blueberries, strawberries, and plums—are very helpful in protecting skin from free radicals like those produced from sun exposure.
• Salmon, walnuts, canola oil, flaxseed are all rich in essential fatty acids such as omega 3 and omega 6, which build healthier cell membranes.
• Healthy oils, such as olive oil, that are labeled cold pressed, expeller pressed, or extra virgin, help to keep the skin lubricated.
• Selenium-rich foods such as whole-wheat breads, turkey, tuna and Brazil nuts can reduce the risk of skin cancer.
• Green tea’s anti-inflammatory properties can also lessen the risk of skin cancer.
• Water keeps the skin cells hydrated, moves nutrients in and toxins out.

Exercise is beneficial for the skin because it increases circulation, which helps to deliver nutrients and remove damaging toxins from skin cells.  Angie said she can tell which patients exercise just by looking at their skin.

So what’s the bottom line?  It’s basically the same advice for your entire body.  To improve the health and appearance of your skin: eat right, exercise, avoid tobacco, and most importantly, protect yourself from the damaging effects of the sun. 

Written by:
Kay Jones Lewis
Editor
Wellness Coalition America