Here’s what our big 4 do to our skin : the good and the bad.

Sleep - when we sleep our body repairs and regenerates it’s cells and tissues. Cells repair during sleep. A hormone literally called ‘growth hormone’ spikes when we sleep, which boosts collagen production and cell turnover, meaning you get more new, younger cells when you sleep. Sleeping regulates cortisol, a hormone we’ll get to later that causes swelling and stress. When you sleep, levels drop and you have less puffiness, redness and acne. Furthermore, lack of sleep raises cortisol levels and can lead to breakdown of collagen and a compound called hyaluronic acid, which can increase wrinkles and give your skin the ‘tired’ look we all see on new moms and stressed family members.

Stress - acute stress (A short, 1x incident that lasts a minute or so), might cause your skin to flush (when you get embarrassed) or sweat (when you get nervous), but chronic stress which lasts days to months to years, affects skin through hormones and inflammation (much more on hormones in the endocrine system section). Cortisol increases the production of sebum oil, which causes acne, and makes the skin more reactive and dry through the breakdown of the barrier layers of skin.

Chronic stress affects skin through hormones and inflammation.

• Cortisol increases sebum (oil) production → acne, rosacea flare-ups.

• Inflammation increases sensitivity and slows wound healing.

• Barrier breakdown makes the skin more reactive, dry, and less able to protect against bacteria.

Valuing movement -

Movement increases blood flow and circulation, which delivers oxygen and nutrients to skin cells and removes carbon dioxide and waste products. Movement activates muscles that squeeze your lymphatic system (more on that in it’s section), and drain and displace those waste products to where they can be properly disposed. Sweating opens your pores and naturally exfoliates your skin, and regular exercise can boost collagen production and improve your skin’s sensitivity.

Eating real food & hydrating

Your skin relies on elasticity and smoothness to do it’s job best. When you hydrate with adequate water, you offer it the chance to perform at it’s best. Our lymphatic system operates better when there is water in it, as it flushes cellular waste products and toxins that otherwise stagnate in tissues. When we’re dehydrated, our skin appears dull, flaky, and fine lines get more visible.

Food - your skin (actually your whole body) builds itself from what you put into it. Proteins in our food become the building blocks for our skin’s collagen, keratin, and elastin. Healthy fats maintin the lipid barrier, making sure good stuff stays inside our bodies and bad stuff stays out. Micronutrients like vitamins and minerals allow us to heal from wounds and protection from UV rays.