Healthline: Your Skin Is a Superhero: How to Support Your Body’s Biggest Organ

“How to care for your superhero skin

Skin care products are a dime a dozen. Looking at a list of the latest so-called “must-have” products can be overwhelming.

But experts say there are simple ways to care for your skin. It may come as a surprise that you might want to look outside the beauty aisle.

Care from the inside out

Some dermatologists say there’s truth to the adage, “You are what you eat,” at least when it comes to skin care.

Mokaya recommends foods rich in:

• antioxidants, including dark, leafy greens, spinach, kale, and berries to counteract free radicals and environmental damage

• monounsaturated and polyunsaturated fats, like salmon, walnuts, and chia seeds to strengthen the skin’s lipid barrier

• probiotics, like yogurt, and prebiotics, found in high fiber items like fruit and vegetables to enhance the skin’s barrier

Mokaya suggested limiting highly processed and sugary foods when possible.

Research suggests a link between high-sugar diets and acne, and a 2021 study indicated that eating processed food is associated with atopic dermatitis.

What your skin really needs to be healthy

There are more than enough skin care products to choose from. Mokaya suggests paring down your routine to only a few basic products.

She says everyone should invest in:

• a good cleanser that suits your skin type and need

• a moisturizer that suits your skin type and needs

• a broad-spectrum sunscreen

• Unexpected self-care activities that support the skin

Self-care is an essential part of skin care — and that doesn’t mean simply a day at the spa.

Experts share a few at-home activities that can give your superhero organ a boost, including:

Exercise: Mokaya and the American Academy of Dermatology (AAD) say exercise increases blood flow to all organs, including the skin. The AAD recommends using a cleanser containing salicylic acid or benzoyl peroxide post-sweat session to clear pores and prevent breakouts.

Sleep: Mokaya says the skin regenerates during sleep. Adults 18 to 60 years old should aim for at least 7 hours of sleep a night, according to the Centers for Disease Control and Prevention (CDC)Trusted Source.

Go outside: Goodman notes the air inside is often drier, particularly when the heat is on during the cooler months. Going outside can reduce this issue and relieve stress, which can trigger acne according to a 2017 studyTrusted Source.

Even more tips for supporting your skin

Your skin works overtime to support your body and maintain your overall health. Try these tips to keep your skin in tip-top shape.

Declutter your vanity cabinet

If you haven’t sorted through your skin products in a while, now might be a good time.

Goodman suggests checking expiration dates since expired products have likely lost their effectiveness and may irritate the skin.

Mokaya recommends taking a “less is more” approach. If it’s not broken, don’t fix it, no matter what new trend you see on social media.

“When it comes to skin care, less can be more,” she says. “Having a consistent regimen of a few products that work well together and are layered correctly often yields better results than trying new products all the time and mixing many new things.”

Get warmer in the shower

A long, steaming-hot shower may feel luxurious, but Goodman says your skin isn’t a fan.

“Hot water may feel good in the moment, but it removes natural moisturizing factors from your skin,” Goodman says.

Goodman suggests opting for lukewarm water instead. He recommends keeping water about the same temperature as your body — between 95 and 99°F (35 and 37.2°C) and not more than 105°F (40.5°C).

“If your skin is very red coming out of the shower, the water temperature is probably too high,” he says.

Find the right sunscreen

There are tons of sunscreens available. Goodman says it’s essential to find a broad-spectrum option that protects against UVA and UVB rays.

Here are the AAD‘s suggestions:

• Use a waterproof sunscreen and SPF 30 or above. An SPF 30 sunscreen will block 97 percent of the sun’s rays.

• Apply about 1 oz. (one-shot glassful) of sunscreen to the body for adults.

• Wait 15 minutes after application to go outside.

• Reapply every 2 hours or after swimming or sweating.

• Dress for safe sun success

You’ll never be able to block 100 percent of the sun’s rays, even with sunscreen. Goodman says you can add extra layers of protection with your outfit.

He recommends:

• a hat

• Sunglasses

• UPF 50+ clothing

• Learn your skin type

Mokaya recommends catering your product selection to your skin type.

For example:

• Benzoyl peroxide can be beneficial for oily or acne-prone skin.

• Fragrance-free products are ideal for sensitive skin to avoid irritation.

• Oil or cream-based products can be helpful for dry skin.

• A dermatologist can help you identify your skin type and select products.

Consider a vitamin D supplement

Your body naturally gets vitamin D from sunlight.

Still, Daniel Glass, a UK-based dermatologist with The Dermatology Clinic London, says taking a supplement can help if you’re deficient.

You can have your levels checked during a simple blood test.

A 2015 review indicated that vitamin D supplementation should be a first-line treatment for achieving proper levels in the body if there’s a deficiency but called for more research into its effects on the skin.

Reduce smoking

Smoking cigarettes can impact skin health, too.

A 2019 studyTrusted Source suggested smokers’ skin was less elastic and had more obvious creases than the skin of nonsmokers. Research from 2021Trusted Source links smoking and some skin cancers.

It may also be associated with skin conditions such as:

• Psoriasis

• hidradenitis suppurativa

• chronic dermatoses

• Alopecia

• lupus erythematosus

• polymorphous light eruption

The CDC has resources to help people quit smoking, including quitlines and apps

Mokaya says stress can trigger inflammation in the body, which can affect the skin in various ways, including:

• premature aging

• Acne

• eczema flare-ups

Full article is here!

How do you take care of your skin? Do you have an established skincare routine?

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