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Howdy, and welcome to the Wellness Mama podcast. I’m Katie from wellnessmama.com, and this episode is on a subject I’ve not talked a ton about, which is the subject of skincare from the within out and topically, and how one can simplify your skincare routine for higher outcomes, what the minimal efficient doses are, what to keep away from, what to attempt. And I’m right here with Dr. Mary Alice Mina, who’s a Harvard-trained, double-board-certified dermatologist and dermatologic surgeon, and a number one skilled on pores and skin well being and skincare. She additionally hosts The Pores and skin Actual podcast for folks in search of steerage on skincare, and she or he has over 15 years of medical expertise. And we speak about plenty of skincare to primary skincare subjects on this episode, what she does, what she recommends, what she recommends avoiding, the place to avoid wasting your cash, and a lot extra. And I’ll say, she and I’ve related however totally different approaches, and one facet could be I don’t keep away from the solar, as a lot of you in all probability know, however I do use issues like hats so I don’t get an excessive amount of solar publicity on my face. And I additionally concentrate on issues like pure skincare, and utilizing tallow truly has been very useful. In addition to inner issues like magnesium and silica. However we touched on plenty of these right this moment. So let’s bounce in with Dr. Mary Alice Mina. Dr. Mina, welcome. Thanks a lot for being right here.
Dr. Mina: Thanks a lot for having me, Katie. I’m actually thrilled to be in your podcast.
Katie: I’m excited for our dialog. And that is truly personally related to me as a result of skincare isn’t one thing I’ve paid plenty of consideration to till comparatively lately. So I’m actually excited to be taught from you. And in researching your method, the time period minimalist skincare got here up, which I used to be tremendous enthusiastic about as a result of as a mother of six, I don’t have further hours in my day to do one thing lengthy and concerned. So I might like to type of begin there, begin broad and speak about what’s a minimalist skincare routine, perhaps like type of a minimal efficient dose. I do know there’s, in response to TikTok, a thousand issues we may all do, however what are the issues that truly make a distinction?
Dr. Mina: Yeah, completely. So I’m a mother too. I don’t have six youngsters, however even with two, I simply do not need time for a sophisticated skincare routine. And I do know your listeners are mothers, they’re busy. We’ve got so many issues pulling for our consideration and issues to do. And skincare, a sophisticated skincare routine doesn’t have to be one in every of them.
And in addition once more, as a mother, my children are a bit bit older now, so that they’re a bit extra self-sufficient, however we’re so busy caring for everybody else and we care for ourselves final usually, proper? And so I simply need to hopefully assist empower the mothers listening that skincare is self-care. It’s essential to do, nevertheless it additionally doesn’t have to be difficult and elaborate and costly. And that’s the place I believe a few of these influencers and other people on social media are actually simply not sending the best message and persons are feeling overwhelmed they usually don’t even know the place to start.
So I’ll simply sort of begin off telling you ways the fundamentals, proper? What you actually, the minimal, you stated, what’s it? Minimal efficient dose of what it’s good to be doing on your pores and skin. And the fundamentals are three issues. It is best to clear your face each evening and wash off any make-up, wash off any grime, air pollution, grime from the day, so wash your face at evening. Moisturizer is absolutely essential. That’s, you realize, actually it doesn’t matter what sort of pores and skin you might have, most individuals can profit from a moisturizer after which solar safety with a sunscreen. And that may be, that may be it. It could actually be so simple as that.
Katie: Yeah, effectively, I see what you imply, as a result of on social media, Instagram and TikTok, we see, or a minimum of I usually see what seems to be like 20-year-old influencers telling us all of the specifics of their 24-step skincare routine. And I’m considering you additionally take pleasure in time in your facet since you’re like 20 or 21. And good pores and skin was fairly easy at 21 for me. And I really feel like plenty of mothers, particularly, perhaps have a look at that and go, okay, get again to me if you’ve had children or if you’ve been up all evening with infants or regardless of the case could also be. So I really like that you’ve this mindset of it doesn’t need to be difficult or costly as a result of additionally plenty of these folks have apparently a really elaborate price range for his or her skincare routine. And this isn’t one thing I need to put as a large line merchandise in my price range.
I additionally assume from a mindset perspective, like I do know on this podcast, I’ve talked quite a bit about the advantages of sunshine to the physique on the whole and the way particularly like morning sunshine units our safety and rhythm. Sure quantities of wholesome solar publicity have an effect on our mitochondria. However we need to stability that, such as you stated, with out growing old our pores and skin on our face by an excessive amount of solar publicity. And I believe everyone would have the same opinion of not damaging the pores and skin from the solar. And so discovering that stability. I do know I usually flip towards simply hats if I’m going to be outdoors at a observe meet or one thing. I’ll cowl and be primarily use shade to my benefit as effectively. So I don’t need to maintain including tons of merchandise to my pores and skin. What about issues like-
Dr. Mina: I do know there-
Katie: Oh, go forward.
Dr. Mina: Oh, yeah. Katie, I simply need to elaborate on that as a result of that’s such a terrific level. When folks hear I, hopefully, I stated. For solar safety after which SPF. However that SPF is what you placed on. Proper. However I’m an enormous, enormous proponent of solar safety through different means as effectively. So similar to you, I don’t love and perhaps this sounds loopy, however I don’t love placing plenty of stuff on my pores and skin. I simply don’t like the way it feels. If it could possibly really feel sticky, I are likely to have oily pores and skin and I really feel prefer it sweats off. And so the very last thing I need to do is reapply my sunscreen if I’ve make-up on or I’m going, you realize, someplace. And so, I will likely be such as you. I’ll placed on a hat, and I just about at all times have a hat with me. And I really feel like I’m not saying don’t put on sunscreen as a result of that’s type of the naked minimal. But when you realize you’re going to be outdoors, folks by no means placed on sufficient sunscreen. They by no means rub it in in addition to they need to. And we at all times skip areas. Proper. We simply neglect. Oh, shoot. I didn’t get it proper on the highest of my ear behind my ear. I’ve my hair in a ponytail. So I really like, love, love hats.
And I additionally love sun-protective clothes. So particularly in case you’re anxious about chemical substances or issues in your pores and skin, otherwise you actually need to reduce having to really feel sort of greasy and sticky, sun-protective clothes is wonderful. It is going to block out 98% of the dangerous UV rays from the solar. We use this quite a bit with youngsters. Most likely plenty of the listeners are like, oh yeah, my children put on solar shirts once they go to the pool, they usually put on hats once they go to the pool. And I really feel like persons are actually, actually good about defending child’s pores and skin, however then we sort of neglect our personal. And so I really like sun-protective clothes. If I’m going to be outdoors, I are likely to attempt to not keep within the direct daylight. It’s nonetheless within the shade and we get extra solar than you understand. You get it driving in your automotive, you get it sitting subsequent to a window.
So the extra conscious you will be and cognizant of that, it’s tremendous, tremendous essential as a result of about 80 to 90% of growing old on our face is from the solar. And particularly if you wish to observe a minimalistic routine, you don’t need to be a type of folks getting tons of beauty procedures and lasers and all that stuff later down the highway, then merely stopping it now’s key. So I really like that you simply introduced that up about sun-protective clothes and hats and all that.
Katie: That’s a terrific level. And as a random tip associated to this, for people who find themselves attempting to stability the getting mild and vitamin D with out getting an excessive amount of solar publicity, there’s a cool app known as D-Minder that permits you to know the sunshine depth the place you might be and can even present you, such as you talked about, in case you’re getting extra solar than you realized. However in case you’re attempting to get solar in your legs and arms and intestine for all these advantages, it’ll make it easier to hit the suitable dose with out hitting that vary the place you’re harming your pores and skin in any respect. In order that’s only a random tip I exploit usually. And if anyone else desires to attempt it as effectively.
And I believe additionally on the subject of skincare, there’s sort of the growing old dialog as a result of plenty of skincare merchandise are marketed as anti-aging. And personally, solely my opinion, however I’ve by no means been one who was afraid of growing old, however I wish to do it as gracefully as attainable. So I’m curious, are there any merchandise which can be truly evidence-based that may assist our pores and skin maintain a younger look as we grow old and which can be price contemplating and including in past simply the cleaning, moisturizing components of the routine?
Dr. Mina: Yeah, nice, nice level. And it looks as if there’s this motion in direction of pro-aging, this motion of type of understanding, embracing growing old, not being afraid of it. However on the identical time, that additionally doesn’t simply imply, effectively, you realize, no matter occurs, occurs, proper? It entails truly taking proactive steps now to maintain your physique as wholesome as attainable, together with your pores and skin. And so, yeah, they’re type of the time period anti-aging, it appears very adverse, appears very reactive. Like I’m attempting to return to how I appeared after I was 20, which isn’t essentially the case, proper? However similar to you, I need to really feel nearly as good as attainable and look nearly as good as attainable as I’m going by the seasons of life. And so I might, once more, I sound like a damaged document. However in case you actually need to protect your pores and skin and your pores and skin well being, then it’s a must to solar defend from the radiation from the solar. So SPF sunscreen, carrying solar protecting clothes, issues like that, that’s like 90%. And there’s unimaginable knowledge supporting that.
The second factor, so for my skincare routine, I’m a minimalist, however I do incorporate a number of extra issues than what I discussed earlier with the light cleanser, moisturizer, sunscreen. I exploit a vitamin A cream within the night. So in all probability listeners know this as a retinol or a retinoid. And I discover that this mighty little cream, which can final you a really, very very long time, is likely one of the most cost-effective issues that you are able to do on your pores and skin in the long term. It has been proven in quite a few analysis research to spice up your collagen by as much as 300%. And there’s actually nothing that compares to that. And so utilizing a tiny little pee at evening in your face, your neck, tops of your arms, areas that are typically solar uncovered is an effective way to play the lengthy sport, maintain your pores and skin feeling and looking nearly as good as you do as you undergo the seasons of life. So for people who find themselves pregnant, we don’t advocate it. So if anybody out there may be pregnant or fascinated by changing into pregnant, it’s not a sensible choice. However, if you’re not pregnant, then it’s a terrific possibility. It’s very, very value efficient and excellent knowledge supporting it. In order that’s one in every of my further merchandise that I exploit.
Katie: That is sensible. And it is sensible to me type of intuitively as effectively, as a result of there are additionally plenty of sister research that have a look at vitamin A and all of the fat-soluble nutritional vitamins throughout the physique and their results on our cells as we age. So it is sensible that those self same issues would profit our pores and skin, sort of an as-above-so-below mentality, which additionally makes me interested in issues like vitamin C serums as a result of these have gotten fairly in style as effectively. Is there knowledge to again their use, and is that one thing you advocate?
Dr. Mina: Yeah, so vitamin C has gotten plenty of buzz. And I didn’t use a vitamin C serum till perhaps the final couple of months. And generally I believe, effectively, why am I utilizing this vitamin C serum? As a result of there may be knowledge, there may be good proof. Mainly what it does, it’s an antioxidant. Vitamin C is crucial in constructing collagen. So it’s essential that we additionally take it in through our eating regimen. But in addition when it’s used topically, it could possibly additionally assist struggle free radicals that occur from air pollution and solar publicity.
And what it’s actually good at doing helps with hyperpigmentation. So if somebody does have indicators of solar injury on their face, that are like little brown spots or their pores and skin texture is just not very even, then a vitamin C serum is a superb possibility for serving to with that. And so generally I believe folks want to consider, once they’re utilizing merchandise, why are you utilizing it, proper? So after I say, generally I’m wondering why am I utilizing it? I don’t wrestle with hyperpigmentation. So generally I’m wondering, like, do I really want it? However I type of discover that the antioxidant advantages are impactful. And since I’m day-after-day simply residing uncovered to free radicals, that it may be useful with that.
In order that’s one other one, in case you had been going to need to add just a bit bit extra, type of you need to up your skincare sport. Should you’re in all probability between the ages of like 30 to 50, then I believe including a vitamin C serum within the morning is an efficient possibility. After which including the vitamin A cream at evening. However simply bear in mind a few of these vitamin C serums are extremely costly. And whereas the principle one on the market that has actually good knowledge, it’s in all probability, you realize, I believe it’s nearly 200 bucks. I don’t really feel like it’s good to spend that sort of cash for a vitamin C serum. I get mine on the drugstore.
Katie: That’s positively refreshing to listen to. I do know one other matter that comes up in relation to skincare is type of like totally different pores and skin sorts. And I’m curious, is there knowledge to that? And will we probably want to have a look at various things if we’ve totally different pores and skin sorts? Like I do know personally, I type of solely realized skincare as an acne-prone 16-year-old, and I didn’t actually evolve that for a extremely very long time till fairly lately. However is there one thing to that? As a result of I seen my pores and skin was truly dry. I believed it was nonetheless oily. And after I shifted my merchandise, it truly, I discovered I wanted extra issues like moisturizer and that didn’t trigger zits, however I simply hadn’t made that psychological change.
Dr. Mina: Yeah. So I did a podcast episode with somebody who’s a stylist and she or he helps folks, girls, undergo their closet and get the fundamentals and stuff like that. And I used to be laughing as a result of I really feel prefer it’s synonymous with skincare, proper? The place you may need all these merchandise and also you’re like, oh my gosh, nothing works. Similar to you may open your closet and say, I’ve all these garments and I don’t know how one can put something collectively. And the issue is we’re not centered on our pores and skin sort and what we actually want. In order that’s sort of like at first.
And I type of say your skincare habits are based mostly on two issues. You bought to have a look at your skincare sort and then you definately’ve received to pair that along with your skincare objectives, proper? And everybody’s going to have totally different objectives and that’s type of what determines what your habits needs to be. So along with your skincare sort or your pores and skin sort, usually, we consider this as whether or not you might have oily pores and skin, dry pores and skin, mixture pores and skin, delicate pores and skin, or regular pores and skin. And people are sort of your primary pores and skin sorts. However right here’s the factor. We generally assume like, I’ll say, oh, I’ve oily pores and skin. That’s my pores and skin sort. Effectively, that was my pores and skin sort after I was 16. And now I’m 43. So my pores and skin sort has modified. It’s not essentially one thing that, that’s it for the remainder of your life. And I believe that’s one of many points we’ve is that we expect that is our pores and skin sort and we type of set it and neglect it. After which 20 years later, you’re like, wait a minute, perhaps this isn’t my pores and skin sort. Perhaps I have to shift issues round a bit bit. So we alter, proper? As we age, being pregnant, perimenopause, menopause, our pores and skin goes to vary as effectively. And so it’s essential to know that your pores and skin wants are going to vary. So perhaps you didn’t really want a thick moisturizer up to now, however now your pores and skin is getting extra dry or your pores and skin is getting extra irritated. So perhaps you could possibly deal with fragrances up to now, however now it’s good to begin fascinated by utilizing fragrance-free merchandise. So it’s essential to be aware of that and to understand your pores and skin sort can change and to concentrate on that and ensure your merchandise mirror that.
Katie: That is sensible. And I do know we’re going to do a complete episode on skincare and menopause, postmenopause, and as we age, what to have a look at in a different way. However I’m glad you introduced this up as a result of the truth that our pores and skin can change when our hormones change, as an example, to me signifies that, after all, our pores and skin being our largest and exterior organ is impacted additionally by what’s occurring inside our physique, which has been no extra on the diet facet than the skincare facet. However I’m curious out of your perspective and what you see with the pores and skin well being facet, what issues we will do from an inner perspective to assist how our pores and skin seems to be externally. And I might guess this could be issues like getting sufficient vitamins from our meals and micronutrients, not simply energy. And I do know hydration is commonly talked about, however how essential are issues like hydration and sleep and the nutrient high quality of our meals on the subject of how our pores and skin seems to be?
Dr. Mina: Gosh, I really like this. It’s essential, proper? And I really feel like folks consider skincare or caring for their pores and skin as what do I have to placed on it? It’s at all times outdoors in. What merchandise do I want to purchase? What procedures do I have to get to reverse? And actually what we have to be fascinated by is that skincare is absolutely whole-body care. You’ve got to care for your physique from the within if you wish to have stunning pores and skin. You can’t mistreat your physique. You can’t smoke. You can’t drink excessively. You can’t eat a horrible eating regimen or processed meals and assume you’re going to have stunning pores and skin. And it’s possible you’ll attempt to idiot your self as a result of in your 20s, you may be capable to faux it a bit, perhaps even into your 30s, however I promise you it’s going to catch as much as you. And you can’t have wholesome, stunning, glowing, radiant pores and skin in case you’re abusing your physique. And so I believe that’s an enormous false impression for folks. And hopefully that’s altering the place we’re sort of our well being in a extra holistic approach and the way our organs are actually all sort of interconnected. However you can’t, don’t go purchase an costly moisturizer and assume that that’s going to reverse all of the mistreatment of your physique. So I really like that you simply carry that up.
And the opposite factor is that folks don’t understand is that truly our pores and skin is a mirrored image of what’s occurring internally. If you’re struggling, or I suppose I may, give a narrative of somebody in my workplace who she was itchy throughout and developed this rash. And it was, it took months and months to sort of determine what was actually occurring. And internally she had lymphoma, and this was the pores and skin was the surface manifestation. The primary signal that one thing was occurring internally that was out of whack. Now that’s sort of like excessive, proper? However we all know quite a bit about your intestine well being, how essential your intestine well being is to essentially each organ, however your thoughts, your pores and skin. So I really like that folks we’re speaking about this and that persons are hopefully fascinated by this, that basically skincare is whole-body care or skincare is absolutely whole-body care.
And so a number of the high issues I’d advocate, take into consideration your eating regimen. That’s enormous, proper? Ensuring you might be consuming complete meals. And there’s debate on whether or not, ought to it’s extra plant-based, proper? The individuals who reside within the blue zones are likely to eat extra of a plant-based eating regimen. However then we even have people who find themselves actually selling protein. And I agree that as we grow old, our protein consumption must go up and sadly it truly goes down. And that’s why folks get plenty of what’s known as sarcopenia the place their muscle tissues sort of waste away. So ensuring you’re consuming protein, lean proteins, fatty fish that may be actually useful on your pores and skin. What did they are saying? Like store across the periphery of the grocery retailer, proper? Get meals that appears like meals. Get carrots, get precise carrots. Don’t get one thing that’s like carrot flavored, proper? The extra complete meals you may eat, the higher. Wholesome fat, protein, fiber is tremendous essential, particularly as we grow old too. So your eating regimen is essential.
And I was extra of a sugar, have extra of a candy tooth than I do now that I are likely to type of gravitate extra in direction of salty. However we all know that consuming plenty of refined sugars can develop these items known as AGE. So principally the sugar binds and we’ve the, it’s known as superior glycation finish merchandise and it binds to our collagen, like in our pores and skin and makes it stiff and brittle and friable. And so in case your eating regimen is filled with refined sugar and sweets and sodas, you might be growing old your pores and skin merely from that. So I additionally assume the whole lot carefully, proper? I imply, you wanna take pleasure in your life. I don’t assume it’s best to reside so restrictive along with your eating regimen that you could’t additionally take pleasure in life as a result of I believe that additionally psychological well being is tremendous essential, however simply be aware of that, that what you might be placing into your physique is tremendous, tremendous essential. And issues like sleep, proper? How many people neglect our sleep? Sorry, Katie, if you wish to interject and cease me at any level.
Katie: No, that’s nice. I really like that you simply’re speaking sleep.
Dr. Mina: Yeah. So I do know, and as a, in medical coaching and doubtless for lots of people, professionals, it’s nearly like a badge of honor to be like, oh, I don’t want sleep, proper? I can get 4 hours of sleep and I’m effective. And now that I’m in my forties, I’m like, you realize what? I’m not effective with 4 hours of sleep or 5 hours or six hours. Sleep is essential. I don’t like waking up, feeling crappy, feeling drained, feeling extra irritable and likewise consuming worse and having to take power drinks or espresso simply to be awake. That’s not how I need to really feel. That’s not how I need to spend my day. And I really like that there’s this emphasis now on like sleep is just not an indication of weak spot. Sleep is essential for restoring our physique and all our organs, together with our pores and skin. So I do know it’s troublesome at instances, not each evening you’re going to have the ability to get all these hours. I simply, you realize, my eight-year-old was waking me up the final three nights as a result of she was sick, and in case you’ve received infants, that’s one other factor.
However I believe placing an emphasis on that’s essential and train, proper? I do know after I was a mother of younger children, it was like, I didn’t have time to train. That was like the very last thing on my record. However now I understand I actually received to prioritize that and never as a result of I’m attempting to drop some pounds or be skinny. And I attempt to educate my children that too. Like mother is doing this as a result of I really feel good after I do it. I really feel higher. I believe extra clearly and I’m constructing sturdy muscle tissues and bones. It’s not a few quantity on a scale or you realize, dropping pounds. It’s actually about being wholesome. And so I can maintain my physique as sturdy as attainable. So these are only a few of the methods that you could actually affect not solely your pores and skin, your whole-body well being by specializing in what’s occurring internally. And that I believe is a lot extra highly effective than any cream or product or process I can let you know to get executed.
Katie: I really like your perspective on these issues. And I really like that you simply introduced up but one more reason to keep away from a minimum of the processed sugar as a lot as attainable. As a result of we all know there’s such a distinction if you’re consuming one thing like fruit or greens which have the fiber and all of the micronutrients versus simply the sugar. And I really like that you simply tied that into collagen deteriorating after we try this an excessive amount of. And in addition that you simply introduced carefully. As a result of such as you, I’m not the kind to say by no means eat sugar once more. That wouldn’t be sensible in right this moment’s world. However pay attention to what’s going into your physique and make decisions based mostly on what your objectives are. And I really like that you simply introduced within the skincare focus.
Additionally love that you simply touched on sleep. I really feel like within the 700 plus folks I’ve talked to on this podcast, not a single individual would let you know sleep is just not essential. That’s sort of a universally agreed upon, like our physique repairs after we sleep. And I do know, such as you stated, that may be troublesome in some phases of life, particularly as a brand new mother. So don’t carry guilt and stress and disgrace into that when you might have a nasty evening of sleep. However when it’s attainable, prioritize it. And I believe by doing that, you additionally touched on modeling. By doing issues like train and sleep, we’re modeling for our youngsters why these issues are essential as effectively. And so this is sort of a far reaching profit that extends even to our youngsters. And so I really like that you simply tied these issues in.
And I do know I used to be going to ask you about procedures as effectively, however I believe I’ll maintain that for spherical two. So in case you guys are listening, be sure you tune into our subsequent episode when it airs as a result of I do know there’s plenty of controversy round a few of these as effectively. And we’re going to speak about pores and skin as we age and particularly with hormone modifications like menopause. And we’ll contact on procedures as effectively. However for this primary episode, thanks a lot for such a transparent and easy and I really feel like doable plan and even explaining the interior issues that go along with it. This has been a extremely enjoyable dialog and I’m so grateful. Thanks a lot.
Dr. Mina: Oh, Katie, my pleasure. And I’m tremendous excited for our subsequent episode.
Katie: And briefly, I do know I’ll put a hyperlink within the present notes. The place can folks discover you on-line to be taught extra and get extra particulars?
Dr. Mina: Yeah, so my deal with on social media is @drminaskin. I’ve a skin-focused podcast known as The Pores and skin Actual. And I even have a free PDF if folks need to be taught extra about how one can decide their pores and skin sort and pair it with their pores and skin objectives to create their wholesome pores and skin habits at theskinreal.com/habits.
Katie: Good. That will likely be linked within the present notes at wellnessmama.com. And thanks all for listening and sharing your time with us right this moment. We’re so grateful that you simply did. And I hope that you’ll be a part of me once more on the subsequent episode of the Wellness Mama podcast.
Should you’re having fun with these interviews, would you please take two minutes to go away a score or assessment on iTunes for me? Doing this helps extra folks to seek out the podcast, which suggests much more mothers and households may benefit from the data. I actually recognize your time, and thanks as at all times for listening.
