When it comes to habits you can adopt to have the best skin of your life, you’ll rarely come across dermatologists or doctors suggesting you buy up all the skincare serums and expensive creams and ignore important lifestyle changes. All of the pricey skincare in the world isn’t going to take the place of a solid sleep routine, self-care that helps eliminate anxiety and stress from your everyday life, and a balanced diet rich in vitamins and minerals and lower in sugar.
But, you may be wondering, why are these lifestyle changes so crucial to great skin? They’re repeated like mantras, yet the emphasis in our society on 10-step skincare regimens and in-office procedures like lasers and Botox often drown out solid facts about the lifestyle changes you can make that cost nothing and can make the biggest difference in the quality of your skin. Burak Ersoy, founder of Badge Clinic, whose medical credentials including Associate Professor of Plastic, Reconstructive and Aesthetic Surgery, FACS, FEBOPRAS, gets to the bottom of why not getting enough sleep, eating too much sugar, and stress can add years to your skin.
Not getting enough sleep
Getting enough sleep is one the most important changes you can make to improve the quality of your skin. But it seems too simple to be true — yet makes perfect sense once Ersoy explains why quality sleep is crucial.
“During sleep, the body undergoes a process of repair and rejuvenation, including the skin,” Ersoy says. “When you don't get adequate sleep, it disrupts this restorative process, leading to various skin issues. One of the primary consequences is increased inflammation in the body, which can manifest as redness, puffiness, and acne breakouts.”
Insufficient sleep also compromises the skin's natural barrier function, resulting in increased water loss and dryness, Ersoy explains — it actually isn’t your imagination: your skin DOES look different when you’ve gotten sufficient shut-eye. “This can make the skin appear dull, rough, and dehydrated,” Ersoy explains. “Additionally, inadequate sleep can contribute to the development of fine lines, wrinkles, and dark circles under the eyes, giving the complexion a tired and aged appearance. Therefore, prioritizing quality sleep is essential for maintaining healthy, vibrant skin.”
Eating too much sugar
A piece of chocolate each night and the occasional Apple martini? Bring them on. But if you are trying to boost your skin’s health and appearance, eliminating excess sugar is one of the best dietary moves you can make.
“When we consume sugary foods and drinks, it leads to a process called glycation in our bodies,” Ersoy explains. “Glycation occurs when excess sugar molecules attach to proteins, forming harmful molecules called advanced glycation end products (AGEs). These AGEs can damage collagen and elastin, which are essential proteins for maintaining skin elasticity and firmness. As a result, excessive sugar consumption can lead to the breakdown of collagen and elastin, contributing to premature aging, wrinkles, and sagging skin.”
What is “excess” when it comes to sugar anyway? The American Heart Association recommends consuming no more than 24 grams of added sugar for adult women and 36 grams of sugar for adult men each day. To put this into perspective, a 20-ounce bottle of sugary soda or even a sports drink can contain as much as 65 grams of added sugar. So it’s not necessarily the occasional slice of cake you want to eliminate from your diet — there is sugar hidden in many other foods and beverages that you may be consuming daily.
Too much stress
No one has to tell you that the effects of anxiety and stress on your life can feel just plain awful and terrible. But here’s another reason to learn how to meditate or make yoga a daily practice: it’s wreaking havoc on your skin.
“When we are stressed, our body releases stress hormones like cortisol, which can trigger various physiological responses that affect the skin,” Ersoy says. “One of the primary ways stress impacts the skin is by exacerbating inflammation. Increased inflammation can lead to skin conditions such as acne, psoriasis, and eczema, making existing skin issues worse. Moreover, stress can disrupt the skin's natural barrier function, causing increased water loss and dryness. This can result in a dull complexion.”
Making lifestyle changes like getting an extra hour of sleep, cutting out soda and eating more fruits and veggies, and doing 45 minutes of yoga a day may seem too simplistic. But these totally free, utterly effective changes can make you feel so much better — and will help your skin look like a million bucks. They may even take the place of that super-expensive serum you have your eye on.
