It seems so simple and many times overstated, but water is a basic necessity of life! We need to drink to stay alive. But beyond the basic necessity of water to live, we need water to keep our cells healthy and functioning their best. Nowhere is this more apparent than in the appearance of our skin.
The role of water or hydration in our skin health is multi-faceted. Our cells require water to carry nutrients to the cells, flush out or excrete toxins and aid in digestion. Without proper hydration, skin is dehydrated – flaccid and wrinkled. Water within the cells plays an important role in many metabolic pathways, including energy production. To encourage healthy cell turnover and reveal new skin, you need to be properly hydrated.
At times you can be properly hydrated from the inside, but if you have fat imbalance or inflammatory issues going on, you skin will still appear dry. We focused earlier on healthy fats for building great skin, and next week we will discuss the role of inflammation. For now, it’s important to note that hydration works from the outside in and the inside out. We must have a certain level of cellular hydration that comes from diet and also the right balance of internal factors that help retain moisture on the outside of the skin. The outermost layer of the skin, the stratum corneum, is responsible for regulating water loss and retention. Fat, natural moisture factor (NMF), hyaluronan, and glycerol are all components of the skin that help retain precious moisture and these are all influenced by your dietary choices.
The first step to proper hydration is getting enough water into your body. We are talking about pure, clean water. Filtered tap water is best (avoid plastics which contain trace toxins). Mineral water, like Pellegrino from a glass bottle, is also a good choice because it provides essential minerals. How much is enough? This truly varies from person to person, but on average 8 cups of water or water-filled foods per day should be enough. If you are in a hot climate or exercise extensively, this amount will increase. You can monitor your own status by observing the color of your urine, which should be light yellow (except after taking vitamins which can cause darkening of the urine). Also follow your thirst cues. Many times people mistake thirst cues for hunger. Before responding to what you think is a hunger cue, try drinking a glass of water or herbal tea to see if that’s what you really need.
Good choices include:
- Water, mineral water, herbal and green tea, 100% fruit juices, and milk
- Alcohol and coffee can dehydrate – so consume in moderation and do not count towards your 8 cup goal
- Water-packed foods like watermelon, berries, grapes, grapefruit, yogurt, lettuce and tomatoes are good choices for hydrating foods
- Take fewer and/or shorter showers and baths, and reduce water temperatures. As mentioned previously, water leaches NMF’s from the skin and affects it’s lipid
content. - Avoid the use of harsh soaps and detergents, as well as the frequent us of hand sanitizers. These ingredients remove the skins acid mantel, thus increasing the rate
of TEWL. - Use a cool mist humidifier in the home and office to maintain proper humidity levels. This will help the skin maintain hydration by slowing the rate of TEWL.
Hydration takes many forms, not just drinking water. Continue to build upon our series of healthy lifestyle choices this week to support optimal skin, by adding hydration to your list of priorities. We have just 2 weeks to go in the Healthy Skin Challenge. I hope that you are benefiting from the challenge by building healthy habits into your overall lifestyle to help you look and feel your best!
In order to address the discomfort caused by these conditions, following are a variety of solutions that can be recommended by skin care professionals in order to help remedy winter itch.
Moisturizers
Of course, the primary objective in treating dry skin is first to minimize discomfort. Lotions and moisturizers can bring temporary relief; however, contrary to popular belief, these products do not add moisture to the skin. Rather, they help to restore the barrier function of the stratum corneum and cover fissures in the skin.
Exfoliation
Although exfoliation is a necessary skin care step year-round, and is one that may be implemented daily with use of a chemical exfoliant safe for at home use, it’s especially vital for those with dry skin. Remember that the diminished water content and reduced lipid levels associated with dry skin interrupt the normal desquamation process. Dailey use of an effective chemical exfoliant will encourage proper shedding of dead skin cells. Not only will this result in skin that looks better, but it will also improve the skin’s overall health.
Traditional recommendations
A number of age-old recommendations still hold a good deal of value. These include the following.