There is more to healthy skin than just skin care products and treatments. Your lifestyle is a very important, and frequently overlooked, source of skin problems. To maximize the results from your skin care regimen and your treatments at Oklahoma SkinCare, we have developed the following guidelines to help you achieve and maintain beautiful, healthy skin.
I. No smoking or tobacco products of any kind!
II. Dietary Guidelines:
A. Water – Drink a minimum of 8-10 glasses per day. Rule of thumb: 1 oz of water per pound of body weight per day. (120 lb woman needs 10 12-oz glasses per day). Avoid sodas, coffee, caffeine. Decaf hot tea, green tea, iced tea okay.
B. Protein – Most people get too little protein daily. Rule of thumb: 0.5 – 1.0 gram protein per pound of lean body mass per day, just to maintain existing lean mass. (120 lb woman with 20% body fat needs 80 grams of protein per day). 80 grams is about 12 oz of good protein. Eat more fish, chicken, turkey, less red meat.
C. Carbs – Limit potatoes and bread to 2 servings per week. Eat only whole grain bread. Green & yellow vegetable servings are best, keep to serving size = cup (palm of your hand).
D. Fats – Get fats from olives, olive oil, nuts, or avocado with each meal. Serving size = your thumb.
E. Eat 5-6 smaller meals during the day, avoid the “no breakfast, two large meals” regimen.
F. Eat 3 servings of fruit and fresh vegetables per day.
G. Limit snacks, desserts to 2 servings per week.
H. Alcohol – Reduces fat burning up to 42%! One glass Red wine considered “heart-healthy”. Avoid beer, hard liquor!
A. Vitamin C – Up to 1000mg daily
B. Vitamin E – 200mg weekly
C. Omega-3 Fish Oils – 1000mg daily D. Multivitamin – once daily (Centrum, Centrum+Iron)
IV. Sleep – 8 hours per night minimum. Additionally, keep your bedtime and wake-up time the same every day (even weekends and vacations!) to keep your cortisol cycle from fluctuating.
V. Exercise – Minimum of 30 minutes, 3 times weekly. Best time is early AM but whatever is convenient so it becomes part of your routine, not a chore. Make time for yourself!
VI. Oral Hygiene – Tooth & gum disease are frequently overlooked health problems which can lead to heart disease and other health problems. Repair and maintain your teeth and gums – it will be one of the most valuable investments you can make in your health.
VII. Regular Check-Ups – Check with your regular physician when making significant changes to your diet or exercise routine, especially if you have specific health problems such as diabetes, kidney or liver problems, hypertension, etc.