How to Improve Skin Health & Appearance

Some sun exposure is good!

• It can increase testosterone and estrogen, resulting in better mood or higher libido.
• It gives you a good feeling: Less stress, more energy (and hence more movement) etc.
• Sunlight early in the morning helps with sleeping well and is good for the circadian rhythm.
• It can increase life expectancy, but the relationship between these two is not clear, as the factors mentioned above might interfere.
• Sunlight gives you Vitamin D - and yes, even when wearing sunscreen! However, Vitamin D supplementation can be a good idea in areas with only a little sunlight.

Sunscreen helps protect the skin from skin cancer and skin aging.

• Physical protection is good such wearing hats or clothes.
• High UV should be avoided.
• Mineral sunscreen includes, for instance, zinc oxide that reflects UV light back.
• Organic/chemical sunscreen absorbs sunlight. Some chemicals in it are of concern and might disrupt the endocrine system but it also depends on the amounts used. Children under the age of 6 months should not use chemical sunscreen.
• My opinion, based on various sources, is that not wearing sunscreen is far more dangerous than wearing it.

These ingredients can be used as supplements or in skin care products:

• Collagen is found in lots of foods and makes your skin look youthful!
• Vitamin C.
• Peptides, BPC-157, Copper.
• Niacinamide increases moisture, can help with rosacea, acne, and clogged pores.
• Hyaluronic acid is a natural component of the skin and provides a barrier for moisture.
• Retinol/Retinoids/Tretinoids/Vitamin A can induce the formation of collagen and is the most effective incredient! But be careful: It should be avoided when pregnant and it can increase sensitivity to light and cause redness or dryness.

• Get enough sleep.
• Avoid harmful substances: No alcohol, smoking, vaping or nicotine.
• Stay hydrated: Drink enough water and electrolytes.
• Reduce stress: Find ways to manage stress like exercise, meditation, or spending time with loved ones.
• Consider photo therapy: Red light therapy can promote collagen production and reduce inflammation. Consult a dermatologist for professional treatments.
• Maintain good hygiene: Take a shower and cleanse after exercising; remove makeup before bed to prevent clogged pores.

Improve your diet:

• Eat whole foods and proteins for essential nutrients.
• Avoid highly processed foods that can cause inflammation and skin issues.
• Eat foods that are good for the gut microbiome like sauerkraut and pickles.
• Incorporate collagen and vitamin C-rich foods for skin elasticity.
• Eat a variety of colorful fruits and vegetables, especially red and orange ones.
• Avoid excess sugar, as it can cause premature aging and acne.

Acne:

• It results from a buildup of sebum around the hair follicles. Androgens (such as testosterone) increase sebum production, making acne common during puberty.
• Insulin and glucose can also contribute to acne, so it is important to avoid inflammatory foods.
• Do not over-cleanse! Cleansing twice a day with unscented washing lotion and lukewarm water is enough.
• Do not pop pimples.
• Use salicylic acid.

Rosacea:

• Redness and inflammation are common symptoms of rosacea.
• Avoid consuming alcohol and anything that can cause heat, such as spicy foods.
• Remember to use sunscreen and moisturizer.