After a long career in Bozeman, this past year I transitioned away from my medical practice to focus on another one of my passions: aesthetics. I started Esteem Health in 2018 to provide neuromodulator injections and fillers to help my clients feel beautiful and confident in their skin. However, once a doctor, always a doctor; I still love being able to advise my clients on skin health from the inside out. A dermatologist friend of mine from my hometown in Lake Tahoe wrote a children's book called “The Skin Is Thin, But It Keeps You In.” I love that title because it emphasizes the importance of not just the appearance of skin, but the importance of the integrity and health of your skin. Through my years of experience, I have accumulated a list of nutrients and practices, both internal and external, that work together to give you comprehensive results you can see.
First, let’s dig deeper into internal health (pun intended)!
VITAMIN D3 This is one of my favorites! Endocrinologists know vitamin D as a hormone. Here’s the challenge: we live above the 45th parallel, where the sun, which is the best source of vitamin D, does not provide enough of this hormone, even in the summer. So we often need to add a vitamin D3 supplement to our routine to get enough. You should always have your own blood levels checked to confirm how much you need. Although the lab range for “normal” is usually shown to be between 20 to 50 ng/mL, this is usually not enough for maximum benefits, which can include:
- Improved absorption of calcium and maintaining adequate levels of phosphorous, both needed for strong bones and teeth
- Promotion of healthy muscle function
- Support for immune health and reducing risk of severe illness
- Help for regulating mood and reducing depression
- Decrease in risk and symptoms of fibromyalgia
- Lowering risk of heart disease
- Support for weight loss and reduced inflammation
- Likely reduction for the risk of cancer death
I recommend keeping your level between 50-80 ng/ml. Personally, I like to aim for a lab result of 75 ng/ml.
FISH OIL: I used to take 1,000 mg of fish oil capsules daily (without mercury) but over time noticed undesirable side effects. I thought about it and realized, rather than take a supplement, why not eat the whole fish? It just so happens that I love eating wild caught salmon so much that I eat this for lunch or dinner three to five times a week! Fish oil is rich in omega-3 fatty acids, which are essential for heart, brain, and immune health. It is also known to reduce inflammation, arthritis pain, support cognitive function, especially as we age, and eye health. For skin, omega-3s can help keep skin hydrated and may reduce dryness. However, use caution if you are on a blood thinner and consider stopping for five days before surgical procedures.
VITAMIN C: Remember Nobel Prize-winner in chemistry, Linus Pauling? He took so much vitamin C that I couldn't figure out why he didn't have stomach issues! He didn’t because he was taking it with a buffer. These days, you can buy 1,000 mg of buffered vitamin C. Most people do just fine with 250 – 500 mg of vitamin C daily. Then again, there are so many delicious fruits and vegetables with loads of vitamin C. I love “cuties” mandarin oranges; they are so easy to peel and pop a couple in your mouth after lunch. All other citrus fruits do the same. Vitamin C is a powerful antioxidant, protecting your cells, including skin cells, from damage due to free radicals and maintains connective tissue like skin. Other fruits and vegetables that will help you avoid supplement pill overload include strawberries, kiwi, bell peppers, tomato, broccoli, and (roasted) Brussels sprouts. I try to buy all my produce from the organic section.
VITAMIN A: This is an antioxidant which aids in skin cell turnover, the health of mucous membranes, and supports reproductive health during pregnancy. Food sources include leafy greens, orange and yellow vegetables, dairy, and fish.
VITAMIN E: Another antioxidant that is good for skin and eye health. Food sources of vitamin E include nuts, seeds, and vegetable oils.
FATS: Yep, you just read it, FATS! Get your glow on! Healthy fats include plant fats like avocado and nuts, but also protein like wild caught oily fish. Any fat considered monounsaturated or polyunsaturated will help your skin stay firm, moist, and flexible. Look for omega-3 fatty acids as the best source.
PROTEINS: These are broken down into amino acids, which become building blocks restructured in the body for beneficial proteins like collagen and keratin, as well as proteins that assist in sloughing off old skin. Can you guess which proteins are the healthiest? Of course you can: plant protein like seeds and nuts, and those famous animals that swim in wild waters!
ZINC: Did you know that the outer layer of your skin has five times more of this mineral than the layer underneath? Why is that necessary? Zinc helps skin injuries heal, and cell walls stabilize. We all know topical zinc oxide protects against UV damage to the skin, but internally zinc reacts with other metals like iron and copper to act like another antioxidant, supporting the immune system too. Foods that supply zinc include oysters, seafood, poultry, nuts, whole grains and dairy. However, use caution if you are taking an antibiotic as zinc can reduce its effectiveness.
SELENIUM: This is a mineral that only needs to be taken in small amounts to help some antioxidants protect your skin from UV rays. Foods with selenium include yellow fin tuna, ham (uncured is best), Brazil nuts, whole grains, bananas, and eggs.
Those are some of my favorite internal health tips, but it is, of course, crucial to focus on your external skin care as well! Here are some of the basics that I’ve incorporated into my own routine over the years:
- Wash your face once in the morning and at night with a skin cleanser, not bar soap. Follow with a toner to remove fine dirt and make up left behind. Moisturize with a product made for your skin type (dry, oily, combined, normal). I do have my favorites and love to share ideas with my clients, since I “cherry pick” the different lines.
- Use sunblock! UV radiation is the number one cause of wrinkles that you can control. Sun also causes hyper-pigmentation, benign skin growth and skin cancer, including deadly melanoma. It’s never too late to start protecting yourself! I have a favorite tinted sunblock that acts as my make-up as well. But the best sunscreen is broad spectrum with zinc oxide as a physical blocker at an SPF of 30 or more. Cover up with clothing and avoid sun exposure between 10:00 and 2:00. Luckily, the fishing isn’t as great and the skiing is crowded during those hours anyway!
- One last tip you might not expect, especially you ladies out there: shaving your face. I’ve heard the fears of peach fuzz growing back thicker, but this simply isn’t true. What happens is that you will remove superficial dead skin cells without using a chemical or medication that dries your skin, such as tretinoin products. When I was in medical school, I shadowed a male dermatologist who would say, “If women would just shave like men, their skin wouldn’t age so fast.” While I do think there is more to it than that, including lowered estrogen and other differences in the sex hormones, I decided to try it, and I have been pleasantly surprised by the results!
Here’s how I do it: Every three to four days, after cleansing my skin, I let it dry completely without the serums or moisturizers. I use my fingers to brush upwards and make sure my skin is completely dry. I use a fresh single blade in an old-fashioned razor that is opened all the way for maximum sharp exposure. Then I make all those funny faces like my dad used to do when I watched him shave. This stretches the skin while I shave up and out – “against the grain”, if you will. I shave my whole face and chin but avoid the forehead. When I pull the razor away, guess what is packed next to the blade? Dead skin cells galore! It’s truly impressive. At that point I immediately follow with my vitamin C serum, hyaluronic acid serum, and moisturizer.
Ultimately, the services that Esteem Health offers, like fillers and neuromodulator injections to relax muscles that contract and form wrinkles or creases, will be the icing on the cake for great skin appearance. But good skin health is multifaceted, and my goal is to make sure all of my clients understand best practices, both inside and out, to keep their skin healthy and vibrant for years to come.
Visit esteem-health.com to learn more about my services. You can book an appointment with me directly by email at drconnie@esteem-health.com, or by texting 406-333-8533. When booking, make sure to let me know you saw this article!