Self-care like a pro!
Expert tips on how to look after yourself, courtesy of our Health & Wellness Panel!
Professor Caitriona Ryan, Institute of Dermatologists, Ireland
1. Establish a consistent skincare routine: Consistency is key to maintaining healthy skin. Prioritize sun protection – this is your skin's best defence against premature aging and skin cancer. Use a broad-spectrum sunscreen with an SPF of at least 30 every day, regardless of the weather, to all exposed skin, and reapply every two hours if you're outdoors. A basic regimen includes cleansing, sunblock, moisturising and a topical retinoid at night. Incorporating antioxidants like vitamin C can help protect your skin from environmental damage, while ingredients like hyaluronic acid can boost hydration.
2. Nourish your skin from within: Healthy skin starts from the inside out. A balanced diet rich in vitamins, minerals, and antioxidants supports overall skin health. Include plenty of fruits, vegetables, lean proteins, and healthy fats in your meals. Oral hydrolysed collagen has been shown to reduce wrinkles, increase elasticity and increase hydration. Omega-3 fatty acids improve skin elasticity and hydration and reduce inflammation. Staying hydrated is equally important; aim for at least eight glasses of water a day to keep your skin hydrated and glowing.
3. Get your beauty sleep: Quality sleep is essential for skin health and overall well-being. During sleep, your body goes into repair mode, healing damaged cells and regenerating new ones. Lack of sleep can lead to dull skin, dark circles, and an increase in stress hormones, which may exacerbate skin conditions like acne and eczema. Aim for 7-9 hours of restful sleep each night. Create a calming bedtime routine to help you unwind, such as reading, meditating, or taking a warm bath. Ensure your sleep environment is conducive to rest by keeping your bedroom cool, dark, and quiet.
Professor Nicola Ralph, Institute of Dermatologists, Ireland
For me, the self-care/wellness tips that I live by are
1. Always prioritise exercise and fresh air: I spend a lot of time indoors in my clinic/theatre with air-conditioning and bright/fluorescent lighting and there is no better feeling than getting fresh air and increasing your heart rate to clear the mind and set myself up for the day, so 6am the alarm goes off and I start my day with exercise!!
2. Maintain a skin-care routine for my skin health: Without fail, I apply sunscreen every morning before I do my makeup and every night regardless of how tired I am I do my nightly skincare routine to cleanse and tone my skin and use my topical retinoid – it's my desert island must have!
3. Sleep: This is vital not only for our general health but also skin health as this is the time that our cells require to repair and regenerate themselves. Lack of sleep can lead to a dull/lackluster complexion. Sleep improves blood flow and collagen production, so I try to incorporate good sleep hygiene to reduce the visible signs of ageing!
Laura Dowling, Pharmacist and Founder of fabU nutritional supplements
Eat, exercise, sleep, repeat!
Eat: Not getting enough essential nutrients can lead to feeling mentally and physically drained. Nourishing the body with healthy foods is important and essential for self-care.
Exercise: Get regular exercise. 30 minutes of walking a day can boost your mood and improve your health. Try to get into an active hobby that you like and enjoy. Weight training is essential for strong muscles, joints and bones, particularly as we age.
Develop a sleep routine: Reduce blue light exposure from your phone, tv or laptop before bedtime. Try reading / meditating before bed to wind down. Sleeping is the best antiaging formula out there!
For more advice and information on how to get the most out of your sleep, check out the sleep special feature within SKINday Times next month!