When it comes to making—and sticking to—lifestyle resolutions, they say it’s always more doable (not to mention, more realistic) to commit to small, baby steps than force an overhaul in your routine or learn 20 new habits at once and expect instant results.
The same goes for skincare or health and wellness routines and regimens. We asked the experts themselves: What are the daily habits to be aware of? What small but significant changes in our lives can we make to better ourselves, our beauty and our health, inside and out?
Be more mindful of your skincare products and use active ingredients.
“Invest in skincare with targeted active ingredients,” says Dr. Gaile Robredo Vitas of BeautiqueMD. “Use an active ingredient your dermatologist recommends,” adds Dr. Windie Villarica Hayano of The Skin Inc.
What are active ingredients? Simply put, they are the ingredients that make a product work on specific issues like pigmentation, fine lines, and more—and go beyond just moisturizing the skin, a basic for most OTC products. Some examples of topical actives are retinoids, AHAs, BHA, and hydroquinone. Your dermatologist can guide you in choosing clinically proven actives at effective levels, whether from medical-grade products or OTC recommendations.
As you become more mindful of ingredients, don’t forget to check for potency as well. “Always check product expiration dates,” adds Dr. Giselle Lazaro Maceda of NU.U Asia and Reviv Philippines. “Any medicated skincare product will start to lose potency after four months. Cosmetic products should also be discarded after a year. When the preservatives expire, bacteria will start growing. Bacteria mixed with oil is catastrophic.”
Practice good oral hygiene.
Some ways to support gum health, according to Dr. Kaycee Reyes of Luminisce, include using water floss and visiting the dentist every two to three months. “Low-grade inflammation, particularly periodontal disease, can cause the immune system to decline. One fact shared by cardiologists is that periodontal disease may increase cardiovascular disease by 20 percent,” she adds.
Use sunscreen every day.
“Use sunblock every day and properly especially when under the sun,” reminds Dr. Villarica Hayano of this golden rule. “Remember, Rule of Two: 2 finger lines in quantity, every 2 hours.”
Mind what you consume.
Two things: salt and sugar.
“Consume less salt, specifically iodized salt,” says Dr. Giselle Lazaro Maceda. “Hydrate and ease up on the salt. When there’s more iodide than the body can use, the excess is excreted through the sweat glands. That’s where it can become a problem for the skin. As it’s excreted, iodide irritates the pores and causes acne flare-ups.”
Another national epidemic to consider? Diabetes. “Avoid consuming refined carbohydrates, saturated fats, trans fat, and high fructose foods or processed food and sodas,” advises Dr. Kaycee Reyes. “Try to eat lean meats, fish, fruits, vegetables, nuts, seeds, and other phytonutrients to significantly reduce fasting glucose, insulin, and inflammation.”
“Care for your skin from the inside out—hydrate, eat healthy, limit caffeine and alcohol consumption, stop smoking, and exercise regularly,” adds Dr. Gaile Robredo Vitas.
Try to sleep better and anchor your activities based on your sleep cycle.
“Sleep well to get the most out of improving health and wellbeing,” says Dr. Stanley Chua of Biobalance. “Being able to get quality and restful sleep is central to optimal health.” Not only that, sleep deprivation can actually cause you to eat more and gain weight.
The average sleep cycle is around 90 minutes, which means a 7-hour and 30-minute sleep is a pretty good amount with roughly 5 cycles. If you wake up in between cycles, you get the feeling of being jerked awake and hit by a truck or you get the groggy, sleep-deprived feeling all day. A tip, if you have to set your alarm, count the minutes and set it for after a sleep cycle ends, whether it’s just two or three or four cycles.
Know too that anything with light, even when your eyes are closed to actually see it, affects your sleep pattern and quality. LED lights, the blue light on your computer or mobile phone screen, that blinking light on your TV, the games you play and apps you check on your phone before you sleep force the body to wake up as it has naturally relied on the blue light of dawn as a signal of a new day and the time to rise.
Know how to properly cleanse your face.
Both Dr. Lazaro Maceda and Dr. Villarica Hayano advise doing a two-step cleansing process when you wear makeup. “First you wash off the makeup, then you wash your face, which means you end up washing your face twice,” says Dr. Lazaro Maceda. A tip? “You can use an oil, balm, or cream followed by a mild foaming cleanser,” says Dr. Villarica Hayano. “Throw away face strippers. Resolve to clean, not rub your face.”
Wash your pillowcases and bed sheets at least once a week.
Make this part of your list if you want an acne-free year, according to Dr. Lazaro Maceda. “Pillowcases and sheets accumulate build-up from hair and skincare products,” she says.
Visit a dermatologist.
Choosing a dermatologist is crucial to addressing your skin concerns. It is important to have a go-to derma who can help you with all these as much as knowing when a skin issue merits a visit to the doctor. “Stop Googling your skin issues and experimenting with treatments. Visit a dermatologist instead,” says Dr. Gaile Robredo Vitas. Dr. Windie Villarica Hayano agrees, “Every month, try to see your dermatologist who loves you,” she adds.
