You've heard it all before, the "new year, new you" etc.... And you've probably fallen victim to some fads, as we all do. The idea of doing a "detox" has been around for ages. But a lot of the "detox" programs you will find can be anywhere from reasonable to over the top and not based on science, bordering on harmful. So it's buyer beware.
I've always believed in the 80/20 rule and in not setting yourself up for failure by having unreasonable expectations that can be overwhelming. If your goal is to be healthier, improve your longevity, and take better care of yourself and your skin, here are some ideas to help you achieve that goal. I don't recommend trying to do all 10 at once, as this usually is a recipe for failure. Instead, maybe focus on one thing at a time, and if that's going well, consider the next steps.
Poor sleep hygiene: sleep hygiene refers to the habits you have around getting restful sleep. Most of us don't get enough, and our culture rewards us for being some kind of hero robot that just keeps going. In the long run, it's very harmful to our health. Studies indicate that most people perform and feel their best when they get an average of 7 to 8 hours of sleep nightly. Try your best to be mindful of your sleep and wake times, to keep them as consistent as you can. Turn off screens (cell phones, computers, TVs, etc.) 2 hours before your intended time for going to bed. If you find yourself restless, don't stay in bed for more than 20 minutes; this just ends up causing you more anxiety and you tend to catastrophize your insomnia in your mind. Instead, get up and do a quiet activity like reading a book, until you feel ready to go back to bed. Melatonin is a natural supplement that can help if you have a circadian rhythm disturbance, such as jet lag or shift work that disrupts the normal sleep-wake cycle. A normal dose for adults is between 2 mg up to 5 mg at night. (Use caution not to combine this with other sedatives like benzodiazepines or alcohol).
Over-exfoliating your skin: this has been a trend in the past few years, and sometimes it's confusing when ads for exfoliating skincare products are thrown at you while surfing social media or the internet. Our skin naturally has a way of "desquamation" or turnover, meaning the old dead skin cells on the surface will slough off, and the newer skin cells will replace them. However, in some skin conditions, this turnover may not be as effective or efficient as we would like. Acne-prone skin tends to get congested and blemishes can occur when pores become clogged with oil, dirt, and dead skin cell debris. "Dull skin" is also sometimes due to a slower skin cell turnover. However, do you need to physically scrub your face or use strong acids on your skin more than once weekly? No. In fact you never need to scrub your face. Over-exfoliating your skin can lead to skin irritation, dryness, redness, and a disrupted skin barrier. In medicine we have a saying: "the enemy of good is better". In other words, if your skin is doing well with exfoliation once per week, that is enough. Doing more may be more harmful than helpful. I recommend avoiding physical "scrubs" to exfoliate, and opting instead for a chemical (acid- like AHA or BHA) exfoliant if you tolerate that, or just using a Konjac sponge gently once per week with your regular cleanser.
"Double-dipping" your serums: what I'm referring to is serums that use a dropper bottle. When you apply these products, don't let the dropper touch your face or skin. Instead, let the drop fall onto your face, neck, etc. or, you can dispense it into your (clean) hand and then apply to your face (without touching the dropper to your hand). The reason for this is that you don't want to transfer bacteria from your skin into the bottle of the product. This would result in bacterial contamination of the product, and potentially needing to throw it out before it has been used up.
Neglecting the neck, chest, décolleté and hands: When you're doing your daily skincare routine, don't forget to pay attention to the neck, chest, décolleté and hands. These are areas that tend to be forgotten, and as a result, show signs of aging sooner. Make sure to apply your products to these areas daily and nightly (especially your SPF!), and you'll avoid the "floating head" effect as you age.
Not drinking enough water (and electrolytes): Most of us are chronically behind on hydration and sleep. But our bodies don't just need plain water, they need electrolytes too. Particularly in the summer or when exercising and losing both water and salt, replacing both is essential. I like to replace both by occasionally drinking a mineral water (like Evian, Perrier, San Pellegrino) as these contain natural electrolytes. Using sugary sports drinks can be problematic due to the high sugar content; but if you're doing intense exercise on a hot day, a sports drink could be used, just diluted with water to lower the sugar content. Staying hydrated is going to keep our skin plump, our kidneys happy, and our other organ systems functioning optimally. You can find plenty of expensive electrolyte supplements on the market, but if you're trying not to break the bank, opt instead for plain water with a squeeze of lemon and a dash of sea salt.
Fad Diets: they come and they go, and they promise you amazing results; with one catch- you can't stay on them forever. Yes, the fad diets are seductive, but never end well. In order to improve our health, lose weight, and maintain the weight loss, the only successful approach is to adopt new lifelong habits that are sustainable. Avoiding highly processed foods is the first step, as they often contain hidden sugars and other additives that can sabotage our goals. Please reference my previous blog post on the topic of weight loss here: https://www.theantiagingmd.com/post/obesity-metabolic-syndrome-the-elephant-in-the-room-stop-telling-patients-to-just-lose-weight
Expired makeup & skincare products: it's time to detox your bathroom cabinets. Most products have a shelf-life of somewhere between 1 to 2 years max. For makeup like lipsticks or mascaras, I would not keep them for more than a year. As time goes by, they can become more contaminated with bacteria and fungus. Most sunscreen products will have an expiration date printed on the bottle, so don't use them after this date, as they become less effective.
Drinking excessive alcohol: Well there's a reason people invented "Dry January". The holidays tend to tempt us with so many parties and family gatherings, it's hard not to overindulge on both food and alcohol. As a wine lover, I'm not going to tell you to never drink. But now's a good time to cut back in order to avoid taking in excess calories, and dehydrating both your body and your skin. Remember to drink one glass of water for every cocktail.... :)
Excess screen time she says as she types on her computer ; ). Also easier said than done, but going back to number one about sleep hygiene, try your best to minimize screen time as it gets closer to bed time. My biggest beef with screens is that they do send a message to your brain to decrease it's production of melatonin, which means you're at much greater risk of insomnia or poor sleep, especially when used close to bedtime.
Ditch toxic relationships- I may as well have put this at number 1, because I truly believe that our thoughts and emotions are tightly bound to our physical health. A toxic relationship does not always mean one you have with a romantic partner. It could be a toxic family member, a toxic "frenemy", or a toxic boss or co-worker. Whatever the relationship is, if it leaves you feeling manipulated, lied to, gaslit, anxious, depressed, exhausted, helpless, like a shell of your former self, or even physically abused- it's time to get help and get out. I know this is not easy, so a plan for an exit strategy and a solid support system is required. There are many resources available in particular in cases of domestic abuse. Please take care and use the resources in your community. Once you break free of a toxic relationship, you will gradually come back to the person you were before, as you heal. And your physical health will dramatically improve too.
I hope your new year is off to a good start! Wishing you love, light, and good health.
Cheers,
Dr. B
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