The secret to healthy skin

Our skin is a wonderfully complex & dynamic organ that shields us from the outside world. Among its many roles, It protects us from pathogens (disease-causing microorganisms), houses nerve endings that communicate information about our external environment to our brain, and keeps our bodies at a consistent temperature. As with all body systems, it can only perform its necessary functions with proper nutrients and circulation. Your skin deserves extra love and care as your body's largest organ. So, how can you ensure you’re giving your skin the proper care it needs?

Below are three guidelines to support healthy skin:

Healthy diet

There is conflicting nutrition advice out there. So what’s the truth? The short answer is simple; a varied diet will provide you with the nutrients your body requires. Four macromolecules support your body’s metabolic needs, and we can obtain them through our diet. Here is a peek at what they do in our bodies.

Lipids: Otherwise known as fats. They are found in every corner of the body and are critical for maintaining healthy cellular membranes. For example, our brain cells are wrapped in a lipid-dense myelin sheath which aids in signal transmission. In our skin, lipids are the primary component of our protective barrier. A disrupted skin barrier is the hallmark of acne and eczema. When the skin barrier is compromised, water evaporates through our skin to the external environment in a process known as transepidermal water loss (or TEWL for short).

Carbohydrates: Carbs are the body’s preferred energy source! Chemical reactions release stored energy in carbohydrates to power our cells. This energy is used for muscle contraction, protein synthesis, and epidermal repair.

Proteins: Any gym rat will tell you the importance of proteins for building muscle, and they’re not wrong! But proteins have varied bodily functions that extend far beyond building muscle mass. Proteins can transport molecules, accelerate the rate of chemical reactions, enable cell communication, trigger muscle movements, provide structure and support for tendons, ligaments, and blood vessels, and protect against infectious diseases. Collagen is the most prolific protein in our body. As a structural protein, it creates connective tissue that supports bone, skin, tendons, muscles, and cartilage.

Nucleic acids: Nucleic acids carry genetic information known as DNA and RNA. Here is where cells will find the basic instructions for how to grow and divide.

Sufficient sleep

When we sleep, our body gets to work on performing many restorative functions. Fundamental physiological processes like tissue repair, protein synthesis, and muscle repair happen only when we sleep. For example, our skin makes new collagen when we sleep (1). One important thing to know is that one person’s sleep needs will differ. Sleep experts say adults should get 7 or more hours of sleep nightly.

Sun protection, but I’m sure you already know that!

On a cellular level, UV radiation damages vital structures like cell membranes, proteins, and genetic information. The DNA in our cells is used as the blueprint for repairing or replacing damaged cell structures. A sophisticated damage-sensing mechanism is built into our cells and activated when there is abundant DNA damage. The cell growth cycle is temporarily paused for appropriate repairs, known as a cell-cycle checkpoint. Sadly, if too much damage accumulates, it is sentenced to death! I know it sounds harsh, but this is how our bodies prevent mutations from replicating into whole-body systems!

Occasionally, some cells bypass their sentence and develop autonomy from the normal cell cycle as they grow and accumulate further DNA damage. This uncontrolled cell growth is a hallmark of cancer. Cells continuously divide, mutating further with each division, learning how to evade the immune system and our natural checkpoints. The uncontrollable division continues until a mass of unruly, immune autonomous cells forms— this is known as a tumor.

This is why the importance of sunscreen cannot be understated! Proper use of sunscreen and other sun-protection measures is the most efficient way to prevent UV damage to our skin cells. So, my dearest readers, please slather sunscreen on your face AND NECK every two hours. The best practice is two fingers worth of your favorite SPF 30 (or higher).