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The Day Guide to Flawless Skin

VIEWS: 3 PAGES: 4

									                                                                                                 WomensHealthMag.com/Acne




The 30-Day Guide to Flawless Skin
                                                         By Karina Giglio

Try any (or all!) of these expert tips and tricks to get the clear, radiant skin you’ve always wanted. Use this
calendar as a guide, and then discover how each tip will perfect your complexion.



           SUNDAY            MONDAY            TUESDAY         WEDNESDAY         THURSDAY          FRIDAY           SATURDAY
WEEK 1




         Slather on the      Clean your        Munch on         Start using      Sanitize your    Put your skin    Drop dairy from
           sunscreen          makeup           mixed nuts         serum          smartphone      stash in proper   your diet (even
                              brushes                                                                 order        that little bit in
                                                                                                                     your latte)
WEEK 2




          Start using       Hit the sack      Exfoliate for    Give your skin    Don’t neglect   Strip off your    Running low on
            retinol             early        smaller-looking   a sip of merlot   your neck and   makeup before     sleep? Pick up
                                                  pores                              chest            bed          some soy milk
WEEK 3




         Roll away your    Stay out of hot    Don’t wait to       Be extra         Snack on        Exfoliate…        Slip on your
         puffy eyes this       water           moisturize       gentle when       watermelon        without          sunglasses
            morning                                            defuzzing your                      scrubbing
                                                                    face
WEEK 4




         Drink an extra     Pour yourself    Be patient with   Put down the      Don’t forget       Eat your         Keep your
         glass of water       a bowl of      your products      French fries     your veggies       broccoli       hands off your
                            Cheerios for                                                                               face
                              breakfast
WEEK 5




           Whip up a          Make your
          berry tasty      sunscreen work
         treat for your     harder for you
              skin




                                                                   1
The 30-Day Guide to Flawless Skin                                                                           WomensHealthMag.com/Acne


                                                                            your phone (and face) bacteria-free, wipe it down with an anti-
We know, we know—you’ve heard it a million times, but wear-                 bacterial wipe like Clorox Disinfecting Wipes a few times a day.
1. Slather on the sunscreen.

ing sunscreen is the single easiest way to look younger for life.
“Ninety percent of wrinkles are from sun exposure,” says Day. “It’s
so much easier to prevent the damage than it is to fix it after-            The sequence in which you apply your products could be even
                                                                            6. Put your skin stash in proper order.

wards.” That means no slacking during winter months either,                 more important than the products themselves. Reach for those
when rays are just as strong and can reflect off of buildings and           with the most active ingredients as soon as you wash and pat skin
sidewalks. Look for a formula that offers broad-spectrum protec-            dry. “These are the most powerful, so you want them to come
tion to guard against UVA rays (the ones that cause premature               into direct contact with your skin,” says Syed Amiry, a dermatolo-
aging) and UVB rays (the main culprit when it comes to skin can-            gist practicing in Reston, Virginia. If you’re using more than one
cer). Try Philosophy Shelter Broad Spectrum Sunscreen in SPF30.             active product (like an antioxidant serum and Retin-A), start with
                                                                            the thinner one. “Anything that’s water soluble should go first,
                                                                            followed by the product that’s thicker and creamier. If you do it in
A British study found that 72% of women never wash their                    reverse, the heavier cream will block the ingredients of the lighter
2. Clean your makeup brushes.

brushes or sponges, even though they harbor dirt and bacteria               one from penetrating the skin, so they won’t have any impact.” If
which can cause breakouts. “You should wash loose powder                    you need moisturizer, it’s next up in line, followed up by—what
brushes every two to three weeks, and those used to apply foun-             else?—sunscreen each morning.
dation once a week,” says Jessica Wu, an LA-based dermatologist
and author of Feed Your Face. Mix a couple of drops of gentle
facial cleanser or shampoo and lukewarm water in a cup, swish
                                                                            7. Drop dairy from your diet (even that little bit in

your brushes around, rinse with lukewarm water, pat dry, and                “Dairy products—even those that are organic—contain cow hor-
                                                                            your latte).

lay flat to air dry.                                                        mones that stimulate your oil glands and your pores, leading to acne,”
                                                                            explains Wu. Beware of hidden dairy in foods like salad dressing,
                                                                            protein bars, and shakes. And if you have to go there, stick to skim.
Brazil nuts are rich in selenium, which increases skin elasticity           “The hormones are concentrated in the fat, so it’s your best option.”
3. Munch on mixed nuts.

and may decrease skin cancer, according to recent studies. Throw
in walnuts—which are loaded with omega-3 fatty acids—to
lower inflammation and put the brakes on breakouts, says Molly              “Everyone should use retinol,” says New York dermatologist Doris
                                                                            8. Start using retinol.

Morgan, Board Certified Sports Specialist Dietitian and author of           Day. “It has decades of clinical data to support its efficacy, helps
The Skinny Rules. Finally, add some macadamias. “They’re full of            skin cell turnover, and boosts collagen production to keep skin
high quality oils and fatty acids that aid in skin repair and rejuve-       firm and youthful.” Most dermatologists agree that if you’re only
nation” says integrative practitioner Isaac Eliaz. Aim for a handful        going to use one anti-aging product, prescription Retin-A (and even
of each daily to reap their pore-perfecting benefits.                       over-the-counter versions like RoC Retinol Correxion Deep Wrinkle
                                                                            Daily Moisturizer SPF 30 or Olay Pro-X Deep Wrinkle Treatment)
                                                                            is the magic bullet, and can even reverse abnormal and cancerous
“It’s much more concentrated than cream or lotion, so you tend to           growth, among other forms of sun damage. “It has great anti-
4. Start using serum.

only need a small amount daily to see results,” says Fran Cook-             inflammatory effects, which is why it’s as effective at treating acne
Bolden, Director of New York’s Skin Specialty Dermatology. Look             as it is at treating wrinkles and other signs of aging,” adds Amiry.
for one with antioxidants, the skin’s major defense against free
radicals and stress, and pentapeptides, which are a must-have
when it comes to boosting collagen, the support structure that              We know, you’ve heard it all before, but it’s called beauty sleep for
                                                                            9. Hit the sack early.

gives skin a firm, youthful appearance. Don’t worry about spend-            a reason. “Sleep deprivation lowers circulation, which is why you
ing a fortune on the ingredients; one of Cook-Bolden’s favorites            look pale and washed out if you only get a few hours,” says Amy
is Olay Regenerist Micro-Sculpting Serum, a sheer formula whose             Wechsler, one of only two U.S. physicians board-certified in both
small molecules can dive deep into pores. For best results, apply           dermatology and psychiatry. It’s also the best time to rejuvenate
to freshly washed skin; follow with sunscreen or moisturizer to             your skin. “Your body’s cellular renewal team has the night shift,
lock in hydration.                                                          so this is when you want to equip your skin with as many nutri-
                                                                            ents and hydrating ingredients it needs to do a fine job,” she says.

According to a Stanford University study, that iPhone you can’t
5. Sanitize your smartphone.

keep your hands off of can get more germ-infested than a toilet             It’s amazing how something so tiny can feel so huge, but enlarged
                                                                            10. Exfoliate for smaller-looking pores.

in a subway bathroom. In fact, the glass touchscreens on mobile             pores are one of the most common beauty complaints. “Pores
devices are so good at spreading viruses that sharing them may              appear larger when they’re filled with dirt, oil, dead skin cells, and
be almost as bad as sneezing in someone’s face. Here’s a scary              keratin, a protein that lives on the surface of skin,” explains Amiry.
thought: All those germs land right on your cheek and jawline               “Remove those plugs, and they seem to shrink.” To clear out the
every time you chat away, causing pimples and irritation. To keep           gunk, start exfoliating regularly with daily applications of salicylic


                                                                        2
The 30-Day Guide to Flawless Skin                                                                           WomensHealthMag.com/Acne


and glycolic acid, like those in Murad Exfoliating Acne Treatment           Anti-Puff Eye Roller, which manually pushes out fluid. To reduce
Gel. Then add in microdermabrasions (like Physicians Formula                dark shadows, use your ring finger to lightly tap Origins GinZing
Derm@Home Mineral Microdermabrasion System) once or twice                   Eye Cream, which contains caffeine, onto the delicate area.
a week to clear the dead surface cells. To keep pores from getting          “Caffeine constricts vessels to minimize leaking, which causes the
even bigger as you age, practice safe sun. “Sun damage breaks               darkening, while titanium dioxide, mica, and iron oxides reflect
down collagen, which can affect pore size as well.”                         light away to brighten.”


Resveratrol, a powerful antioxidant and polyphenol found in red             A steamy shower may feel great, but it’s one of the worst things
11. Give your skin a sip of merlot.                                         16. Stay out of hot water.

grape skins, has been found to prevent the lines, wrinkles, and             you can do for your skin. Not only does the heat strip essential
sagging caused by environmental skin saboteurs like smog and                oils, but it creates a mild burn. Blood vessels respond by dilat-
second-hand smoke. “In many preparations, it’s an even more                 ing in an effort to cool the skin, causing flushing and ruddiness.
powerful antioxidant than vitamin C, and studies show it creates            “When you’re in your twenties, you can take a hot shower, be red
mild-to-moderate skin tightening for a firmer look,” says board             & swollen and recover in an hour, but in your thirties, it may take
certified dermatologist and research scientist Erin Gilbert. Apply          2 hours,” says Alexiades-Armenakas. “By your forties, your skin
a small pump of B. Kamins C-Resveratrol Serum each night to                 just doesn’t have the ability to shrink back to its original state so
plump up lines and smooth skin texture.                                     you stay ruddy all the time.”


Most of us are guilty of stopping our skincare routine as soon as we        Most creams and lotions have key ingredients that create a pro-
12. Don’t neglect your neck and chest.                                      17. Don’t wait to moisturize.

hit our chin. And our neglected neck and chest take vengeance by            tective barrier on the surface of the skin to lock in moisture, but
wrinkling, sagging, and displaying dark spots that beg to be hidden         because skin cools itself by evaporating water, you only have a few
by a turtleneck. “The skin on these areas is thinner, and doesn’t           minutes before that hydration is gone forever. Slather on a mois-
have a strong blood supply, so it doesn’t heal well,” explains Amiry.       turizer with dimethicone, a form of silicone, while your face is still
“Plus it’s an area that we often forget to protect with sunscreen.”         damp. Alexiades-Armenakas’ research shows that it locks in mois-
Use the same products as you would on your face, but start lightly          ture for up to 24 hours, plumping and improving the appearance of
(every other day) when applying active ingredients like retinols or         fine lines as skin drinks up the moisture (like the difference between
acids since they may cause some initial irritation.                         a raisin and a grape). Try NIA24 Skin Strengthening Complex.


Leaving makeup and dirt on skin doesn’t just clog pores; it can             Waxing and tweezing can cause scarring or spots, especially for
13. Strip off your makeup before bed.                                       18. Be extra gentle when defuzzing your face.

cause excessive dryness and even skin dandruff. “Most makeup                women with darker skin. Prep your skin before hair removal
contains a sugar-type molecule that can grow yeast overnight,”              by washing the area with an antibacterial wash, suggests Cook-
says Macrene Alexiades-Armenakas, assistant clinical professor of           Bolden. And to avoid discoloration, make sure to have an aftercare
dermatology at Yale School of Medicine. Don’t forget to thoroughly          plan that includes anti-inflammatory ingredients to quickly calm
remove eye makeup too. “It can lead to bumpy rashes around                  skin and help it heal. Cook-Bolden recommends a dab of Avène
the eyes or small white bumps called milia cysts,” says Wu, who             Cicalfate Restorative Cream immediately after hair removal, and
loves Neutrogena Oil Free Eye Makeup Remover, a gentle, oil-free            for a few days afterward. “Investing in this type of product will
cleanser that even melts away waterproof liner and mascara.                 save you money in the long run since preventing discoloration
                                                                            costs a lot less than trying to get rid of it.”

Pick up some soy milk. Wu keeps a carton in her fridge at all
14. Running low on sleep?

times to “fake a good night’s sleep.” The natural anti-inflammatory         Adding a lycopene-rich food, such as this juicy pink treat, “helps
                                                                            19. Snack on watermelon.

reduces swelling while soy proteins hydrate skin to soften the              reduce damage and redness caused from sun exposure, prevents
look of crow’s feet. The cold temperature helps shrink swelling             future wrinkling and possibly even lowers skin cancer risk,”
and constricts veins to make eyes look less bloodshot. To make              says Elizabeth Somer, nutritionist and author of Eat Your Way
soothing, redness-busting compresses, pour a small amount of                to Sexy. Aim for one cup each day by tossing it in salads, salsas,
soy milk in a bowl, dunk two cotton balls, and squeeze out the              and smoothies. Or try her recipe for refreshing ice cubes: Purée
excess. Then hold the cotton balls over your eyes (or any other             watermelon, sweeten with concentrated apple juice, pour into an
area where you have red or irritated skin) for five minutes.                ice tray, and freeze. Then add cubes to water or club soda for a
                                                                            refreshing, skin-saving mocktail.

“Fluid fills up under our eyes each night because we’re lying
15. Roll away your puffy eyes this morning.

down,” says dermatological surgeon Anne Chapas. Start by sleep-             “Over time, the natural enzymes in your skin work less effec-
                                                                            20. Exfoliate… without scrubbing.

ing on two pillows to elevate the face. In the morning, massage             tively at removing dead skin cells, so they hang on and prevent
away the excess fluid with the Garnier Nutritioniste Skin Renew             your skin from reflecting light,” says Wechsler. The result? You


                                                                        3
The 30-Day Guide to Flawless Skin                                                                            WomensHealthMag.com/Acne


look ashy and gray. Speed up your skin’s cellular turnover and
smooth its surface with alpha-hydroxy acids (AHA) like glycolic              Look for an anti-aging cream that has plant-derived antioxidants
                                                                             26. Don’t forget your veggies.

or lactic acid. But beware: Although lots of products include                such as mushroom or soy. Data from Alexiades-Armenakas’ lab
AHAs, the concentration is often too low to do much. “Look at the            shows that the level of antioxidant-free radical scavenging (i.e. the
label to see how much it contains and pick one that’s around 8%.             little warriors that fight off all of the bad stuff that causes pre-
Anything more is too much.” Expect some initial stinging at first; it        mature aging) with plant-derived antioxidants is off the charts.
should subside as your skin gets used to it.                                 “Plants have anti-cancer properties when we eat them, which
                                                                             means they survive the digestive process,” she says. “Think of
                                                                             what that that means for their long-lasting powerful benefits
As if you need another reason to buy a new pair of sunglasses,               when applied directly to the skin.” Try Dr. Andrew Weil for Origins
21. Slip on your sunglasses.

turns out they provide more protection against undereye wrin-                Mega-Mushroom Skin Relief Advanced Face Serum.
kling and aging than sunscreen. “While your eyes are equipped to
handle sunlight, the area around them is comprised of the thin-
nest skin, where most of the signs of aging are,” says Amiry. “Every         Move over, oranges. “Just a half cup of raw broccoli is loaded
                                                                             27. Eat your broccoli.

time you squint from bright light, you’re creating lines from that           with 65 percent of your daily value of vitamin C,” says Morgan.
repeat movement.” To keep the wrinkles away, choose a pair of                Research shows that vitamin C-rich foods not only mop up the
polarized glasses that’s wide enough to fully cover the eye area.            free radicals that cause wrinkles and sagging, but can help remove
                                                                             the DNA damage they form. While you’re reaping the wound-
                                                                             healing and skin-protecting benefits of eating more vitamin C, try
“Water helps clear the toxins that cause inflammation and blem-              smoothing some on your skin as well. In one study, women who
22. Drink an extra glass of water.

ishes,” explains Eliaz. “It also assists in transporting nutrients and       treated sun-damaged skin with a vitamin C cream for 6 months
oxygen to skin cells, and preventing dehydration, which can cause            saw significant improvement in fine lines and discoloration.
premature aging.” It can even make skin appear fuller since the
hyaluronic acid that naturally exists in skin will pull in and hold
the water for a wrinkle-plumping effect, according to Day. Both              “Picking—even lightly—can permanently damage skin,” says
                                                                             28. Keep your hands off your face.

recommend at least 8 glasses of water each day, more if you’re               Amiry. “I actually have patients whose skin cleared up with no
active or live in a warm climate. To add a little flavor, try a skin-        medications, just because they stopped touching it.” Every time
soothing tea like chamomile or mint.                                         you press against a pimple, it causes inflammation and distress
                                                                             to the skin. At the same time, bacteria is pushed deep inside the
                                                                             pore, and the oil glands burst, causing even more trauma. The
If your skin has a case of the blahs, a lack of zinc may be to blame.        result? More acne, plus discoloration and scarring. If you’re really
23. Pour yourself a bowl of Cheerios for breakfast.

“People who are trying to lose weight or eating a lot of processed           hooked on popping, leave it to the pros and schedule regular
foods might not be getting enough zinc to keep their skin glow-              monthly extractions with an aesthetician who knows how to do
ing,” says Wechsler. And since zinc helps repair damaged tissues             them safely and gently.
and heal wounds, it also helps clear acne and other irritating skin
conditions. A cup of Cheerios has 25 percent of the daily recom-
mended value of the powerhouse nutrient, which will get you well             A powerful (cheap!) anti-aging potion is lurking right in your
                                                                             29. Whip up a berry tasty treat for your skin.

on your way to a clear complexion.                                           fridge. Raspberries are loaded with ellagic acid, an antioxidant
                                                                             that research shows can prevent wrinkles when applied to the
                                                                             skin. “It protects the collagen that keeps skin plump and beauti-
We’re all in a hurry to see results, but putting on the brakes can           ful from being worn down by the sun,” says Wu. Add in honey, a
24. Be patient with your products.

ensure that the results you get are positive. When you’re starting           natural humectant that holds water against the skin for maximum
a new product, use it every other day, and never try a few new               moisture, and you’ve got a recipe for gorgeous, dewey skin. Mash
buys at once. “Even if you just got a new skincare system, intro-            up a handful of raspberries with a spoonful of honey, and apply
duce one product every three to four days at the least,” says Cook-          the mask to clean skin for 15-20 minutes. Rinse and pat dry.
Bolden. “You’ll rarely experience dryness, irritation, and burning.
And if you do, you’ll know right away who the culprit is.” Give any
new potion at least 12 weeks (and up to 6 months) to see if it’s             Antioxidants like vitamin C offer an extra layer of protection again
                                                                             30. Make your sunscreen work harder for you.

really improving your skin before calling it quits.                          environmental damage and toxins, diverting them before they
                                                                             can damage your cells. “That’s why applying them as part of your
                                                                             morning routine boosts the efficacy of your sunscreen,” explains
Research shows that a diet high in fats and carbohydrates causes             Amiry. “It’s important to know that sunscreens are chemicals that
25. Put down the French fries.

more wrinkles. “Creamy cheeses and red meats are actually                    you are applying to your skin and they absorb into your body. So,
known as aging fats because of what they do to our skin,” says               use a lighter sunscreen daily such as SPF 15 along with vitamin
Wechsler. To keep your cells revved up and rejuvenated, stick to             C and a higher sunscreen (about 30) every two hours if you are
lean protein like fish, white meat poultry, tofu, beans, and lentils.        outdoors for a long period of time.”


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