The U.S. National Heart, Lung, and Blood Institute (NHLBI) has just published a new 44-page booklet outlining current suggestions for getting enough exercise each day.
Exercise is an important component of skin (and body) health, as it improves circulation, speeds detoxification, and helps the body maintain strong immunity against infection and disease. From a purely skin focused perspective, exercise helps clean out your pores and gives your skin a healthy glow. Regular exercise can help you maintain your weight, preventing stretch marks. Being physically active also helps reduce your stress, and gives you more energy.
The current guidelines suggest that all adults be moderately active for at least 30 minutes per day most days of the week. 60 minutes of activity is recommended, and children and adolescents should be active for at least 60 minutes of each day.
To incorporate more activity into your daily life, consider using these tips:
- -Go for a walk with the family after dinner. You’ll all get in some extra activity, spend time together, and this can be a great stress reliever at the end of the day.
- -Take a quick walk during your lunch hour. Even 10 minutes of walking can have health benefits.
- -Move a little faster during your normal housework, gardening, or other chores.
- -Park further away and walk a couple of blocks to your destination.
- -Take the stairs instead of the elevator.
- -Hop on the treadmill while you watch TV.
- -Play a quick game with your kids (like dodgeball, basketball, or frisbee).
Any of these tips will help you incorporate exercise into your daily routine, which will have significant benefits for your cardiovascular and overall health. Regular exercise will also improve your skin. How’s that for a win/win/win?
Your skin is the largest organ of your body. It makes up about 16.6% of your total body weight. Skin is comprised of three layers, each with different functions.
The three layers of the skin are the epidermis, dermis, and subcutaneous layer (hypodermis). The epidermis is the outermost layer of your skin, the dermis is the middle layer, and the subcutaneous is the innermost layer.
The epidermis (outer layer), when healthy, acts as a physical barrier to bacteria and the sun. When the epidermal layer is healthy, your skin is able to fight off infections and retains its structural integrity. The epidermal layer of the eye is also very thin, which makes it easier to see blood pooling under the skin, which is one cause of dark circles under the eyes.
The dermis layer is comprised of the skin fibers elastin and collagen, which are responsible for retaining tone and firmness to the skin, and which provide the foundation on which new skin cells can grow. Thickness of the dermis’ collagen and elastin varies throughout the body. Our palms and soles of our feet have the greatest concentration of these fibers. The skin of our eyes has the least concentration of these fibers, making it more prone to sagging or looseness. The [tag-ice]dermis[/tag-ice] layer contains blood vessels, lymph vessels, hair follicles and sweat glands. It is also the layer which contains touch and pain receptors.
Excessive, unprotected sun exposure causes the dermis layer to breakdown, resulting in decreased elasticity and flexibility. Too much sun damage can cause your skin to age more rapidly, which is why wearing a protective sunscreen is vitally important.
The subcutaneous layer is mainly responsible for heat regulation of the body. It is made mostly of fat cells which act to keep us warm or cool us down, depending on the environment. These fat cells also cushion us (and our internal organs) against bumps and falls.
Your skin will change as you age. Skin cell production begins to slow in your 20’s, and collagen and elastin production slows down in your 30’s. If you are overweight, your subcutaneous layer will thicken, which can lead to stretching of the collagen and elastin, leaving cellulite and/or stretch marks visible on your skin.
Your skin needs to be treated well to keep you looking and feeling your best. You can promote good skin health by having good skin care habits, following a healthy diet, getting regular exercise, wearing sunscreen, and managing your stress.
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For more than 100 years, zinc ointments have been recommended for skin care treatment of acne, rashes, cuts, eczema, and dry skin. Zinc works by activating enzymes which promote a healthy immune system. Zinc is a vital element to maintaining the effectiveness of the skin’s protective barrier. With too little zinc, your skin can break open, exposing your internal organs to environmental bacteria.
If you are experiencing skin problems, a good place to look is at the amount of zinc in your diet. If you are low in zinc, you can improve your skin’s condition by eating foods such as figs, tofu, cheese, whole grains, wheat germ, corned beef, nuts, and shellfish. For the more adventurous, you can also get your zinc from eating liver and oxtail.
Adding some of these foods to your diet will make sure your zinc levels are healthy and promoting your best skin health.
For outer (topical) use, you want to look for zinc ointments which do not contain too many extra chemicals or ingredients. If you are having skin irritation or sensitivity, avoid ointments containing mineral oil, methly or propyl paraben, and propylene glycol, as applying these to already irritated skin may make the problems worse.
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