1. health and fitness
2. aging

WomensHealthMag.com/Acne
The 30-Day Guide to Flawless Skin
By Karina Giglio
MONDAY
TUESDAY
WEDNESDAY
THURSDAY
FRIDAY
SATURDAY
Slather on the
sunscreen
Clean your
makeup
brushes
Munch on
mixed nuts
Start using
serum
Sanitize your
smartphone
Put your skin
stash in proper
order
Drop dairy from
your diet (even
that little bit in
your latte)
Start using
retinol
Hit the sack
early
Exfoliate for
smaller-looking
pores
Give your skin
a sip of merlot
Don’t neglect
your neck and
chest
Strip off your
makeup before
bed
Running low on
sleep? Pick up
some soy milk
WEEK 3
Roll away your
puffy eyes this
morning
Stay out of hot
water
Don’t wait to
moisturize
Be extra
gentle when
defuzzing your
face
Snack on
watermelon
Exfoliate…
without
scrubbing
Slip on your
sunglasses
Drink an extra
glass of water
Pour yourself
a bowl of
Cheerios for
breakfast
Be patient with
your products
Put down the
French fries
Don’t forget
your veggies
Eat your
broccoli
Keep your
hands off your
face
Whip up a
berry tasty
treat for your
skin
Make your
sunscreen work
harder for you
WEEK 5
WEEK 2
WEEK 1
SUNDAY
WEEK 4
Try any (or all!) of these expert tips and tricks to get the clear, radiant skin you’ve always wanted. Use this
calendar as a guide, and then discover how each tip will perfect your complexion.
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The 30-Day Guide to Flawless Skin
WomensHealthMag.com/Acne
1. Slather on the sunscreen.
We know, we know—you’ve heard it a million times, but wearing sunscreen is the single easiest way to look younger for life.
“Ninety percent of wrinkles are from sun exposure,” says Day. “It’s
so much easier to prevent the damage than it is to fix it afterwards.” That means no slacking during winter months either,
when rays are just as strong and can reflect off of buildings and
sidewalks. Look for a formula that offers broad-spectrum protection to guard against UVA rays (the ones that cause premature
aging) and UVB rays (the main culprit when it comes to skin cancer). Try Philosophy Shelter Broad Spectrum Sunscreen in SPF30.
your phone (and face) bacteria-free, wipe it down with an antibacterial wipe like Clorox Disinfecting Wipes a few times a day.
6. Put your skin stash in proper order.
The sequence in which you apply your products could be even
more important than the products themselves. Reach for those
with the most active ingredients as soon as you wash and pat skin
dry. “These are the most powerful, so you want them to come
into direct contact with your skin,” says Syed Amiry, a dermatologist practicing in Reston, Virginia. If you’re using more than one
active product (like an antioxidant serum and Retin-A), start with
the thinner one. “Anything that’s water soluble should go first,
followed by the product that’s thicker and creamier. If you do it in
reverse, the heavier cream will block the ingredients of the lighter
one from penetrating the skin, so they won’t have any impact.” If
you need moisturizer, it’s next up in line, followed up by—what
else?—sunscreen each morning.
2. Clean your makeup brushes.
A British study found that 72% of women never wash their
brushes or sponges, even though they harbor dirt and bacteria
which can cause breakouts. “You should wash loose powder
brushes every two to three weeks, and those used to apply foundation once a week,” says Jessica Wu, an LA-based dermatologist
and author of Feed Your Face. Mix a couple of drops of gentle
facial cleanser or shampoo and lukewarm water in a cup, swish
your brushes around, rinse with lukewarm water, pat dry, and
lay flat to air dry.
7. Drop dairy from your diet (even that little bit in
your latte).
“Dairy products—even those that are organic—contain cow hormones that stimulate your oil glands and your pores, leading to acne,”
explains Wu. Beware of hidden dairy in foods like salad dressing,
protein bars, and shakes. And if you have to go there, stick to skim.
“The hormones are concentrated in the fat, so it’s your best option.”
3. Munch on mixed nuts.
Brazil nuts are rich in selenium, which increases skin elasticity
and may decrease skin cancer, according to recent studies. Throw
in walnuts—which are loaded with omega-3 fatty acids—to
lower inflammation and put the brakes on breakouts, says Molly
Morgan, Board Certified Sports Specialist Dietitian and author of
The Skinny Rules. Finally, add some macadamias. “They’re full of
high quality oils and fatty acids that aid in skin repair and rejuvenation” says integrative practitioner Isaac Eliaz. Aim for a handful
of each daily to reap their pore-perfecting benefits.
8. Start using retinol.
“Everyone should use retinol,” says New York dermatologist Doris
Day. “It has decades of clinical data to support its efficacy, helps
skin cell turnover, and boosts collagen production to keep skin
firm and youthful.” Most dermatologists agree that if you’re only
going to use one anti-aging product, prescription Retin-A (and even
over-the-counter versions like RoC Retinol Correxion Deep Wrinkle
Daily Moisturizer SPF 30 or Olay Pro-X Deep Wrinkle Treatment)
is the magic bullet, and can even reverse abnormal and cancerous
growth, among other forms of sun damage. “It has great antiinflammatory effects, which is why it’s as effective at treating acne
as it is at treating wrinkles and other signs of aging,” adds Amiry.
4. Start using serum.
“It’s much more concentrated than cream or lotion, so you tend to
only need a small amount daily to see results,” says Fran CookBolden, Director of New York’s Skin Specialty Dermatology. Look
for one with antioxidants, the skin’s major defense against free
radicals and stress, and pentapeptides, which are a must-have
when it comes to boosting collagen, the support structure that
gives skin a firm, youthful appearance. Don’t worry about spending a fortune on the ingredients; one of Cook-Bolden’s favorites
is Olay Regenerist Micro-Sculpting Serum, a sheer formula whose
small molecules can dive deep into pores. For best results, apply
to freshly washed skin; follow with sunscreen or moisturizer to
lock in hydration.
5. Sanitize your smartphone.
According to a Stanford University study, that iPhone you can’t
keep your hands off of can get more germ-infested than a toilet
in a subway bathroom. In fact, the glass touchscreens on mobile
devices are so good at spreading viruses that sharing them may
be almost as bad as sneezing in someone’s face. Here’s a scary
thought: All those germs land right on your cheek and jawline
every time you chat away, causing pimples and irritation. To keep
9. Hit the sack early.
We know, you’ve heard it all before, but it’s called beauty sleep for
a reason. “Sleep deprivation lowers circulation, which is why you
look pale and washed out if you only get a few hours,” says Amy
Wechsler, one of only two U.S. physicians board-certified in both
dermatology and psychiatry. It’s also the best time to rejuvenate
your skin. “Your body’s cellular renewal team has the night shift,
so this is when you want to equip your skin with as many nutrients and hydrating ingredients it needs to do a fine job,” she says.
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10. Exfoliate for smaller-looking pores.
It’s amazing how something so tiny can feel so huge, but enlarged
pores are one of the most common beauty complaints. “Pores
appear larger when they’re filled with dirt, oil, dead skin cells, and
keratin, a protein that lives on the surface of skin,” explains Amiry.
“Remove those plugs, and they seem to shrink.” To clear out the
gunk, start exfoliating regularly with daily applications of salicylic
The 30-Day Guide to Flawless Skin
WomensHealthMag.com/Acne
and glycolic acid, like those in Murad Exfoliating Acne Treatment
Gel. Then add in microdermabrasions (like Physicians Formula
Derm@Home Mineral Microdermabrasion System) once or twice
a week to clear the dead surface cells. To keep pores from getting
even bigger as you age, practice safe sun. “Sun damage breaks
down collagen, which can affect pore size as well.”
Anti-Puff Eye Roller, which manually pushes out fluid. To reduce
dark shadows, use your ring finger to lightly tap Origins GinZing
Eye Cream, which contains caffeine, onto the delicate area.
“Caffeine constricts vessels to minimize leaking, which causes the
darkening, while titanium dioxide, mica, and iron oxides reflect
light away to brighten.”
12. Don’t neglect your neck and chest.
Most of us are guilty of stopping our skincare routine as soon as we
hit our chin. And our neglected neck and chest take vengeance by
wrinkling, sagging, and displaying dark spots that beg to be hidden
by a turtleneck. “The skin on these areas is thinner, and doesn’t
have a strong blood supply, so it doesn’t heal well,” explains Amiry.
“Plus it’s an area that we often forget to protect with sunscreen.”
Use the same products as you would on your face, but start lightly
(every other day) when applying active ingredients like retinols or
acids since they may cause some initial irritation.
17. Don’t wait to moisturize.
Most creams and lotions have key ingredients that create a protective barrier on the surface of the skin to lock in moisture, but
because skin cools itself by evaporating water, you only have a few
minutes before that hydration is gone forever. Slather on a moisturizer with dimethicone, a form of silicone, while your face is still
damp. Alexiades-Armenakas’ research shows that it locks in moisture for up to 24 hours, plumping and improving the appearance of
fine lines as skin drinks up the moisture (like the difference between
a raisin and a grape). Try NIA24 Skin Strengthening Complex.
11. Give your skin a sip of merlot.
Resveratrol, a powerful antioxidant and polyphenol found in red
grape skins, has been found to prevent the lines, wrinkles, and
sagging caused by environmental skin saboteurs like smog and
second-hand smoke. “In many preparations, it’s an even more
powerful antioxidant than vitamin C, and studies show it creates
mild-to-moderate skin tightening for a firmer look,” says board
certified dermatologist and research scientist Erin Gilbert. Apply
a small pump of B. Kamins C-Resveratrol Serum each night to
plump up lines and smooth skin texture.
16. Stay out of hot water.
A steamy shower may feel great, but it’s one of the worst things
you can do for your skin. Not only does the heat strip essential
oils, but it creates a mild burn. Blood vessels respond by dilating in an effort to cool the skin, causing flushing and ruddiness.
“When you’re in your twenties, you can take a hot shower, be red
& swollen and recover in an hour, but in your thirties, it may take
2 hours,” says Alexiades-Armenakas. “By your forties, your skin
just doesn’t have the ability to shrink back to its original state so
you stay ruddy all the time.”
13. Strip off your makeup before bed.
Leaving makeup and dirt on skin doesn’t just clog pores; it can
cause excessive dryness and even skin dandruff. “Most makeup
contains a sugar-type molecule that can grow yeast overnight,”
says Macrene Alexiades-Armenakas, assistant clinical professor of
dermatology at Yale School of Medicine. Don’t forget to thoroughly
remove eye makeup too. “It can lead to bumpy rashes around
the eyes or small white bumps called milia cysts,” says Wu, who
loves Neutrogena Oil Free Eye Makeup Remover, a gentle, oil-free
cleanser that even melts away waterproof liner and mascara.
18. Be extra gentle when defuzzing your face.
Waxing and tweezing can cause scarring or spots, especially for
women with darker skin. Prep your skin before hair removal
by washing the area with an antibacterial wash, suggests CookBolden. And to avoid discoloration, make sure to have an aftercare
plan that includes anti-inflammatory ingredients to quickly calm
skin and help it heal. Cook-Bolden recommends a dab of Avène
Cicalfate Restorative Cream immediately after hair removal, and
for a few days afterward. “Investing in this type of product will
save you money in the long run since preventing discoloration
costs a lot less than trying to get rid of it.”
14. Running low on sleep?
Pick up some soy milk. Wu keeps a carton in her fridge at all
times to “fake a good night’s sleep.” The natural anti-inflammatory
reduces swelling while soy proteins hydrate skin to soften the
look of crow’s feet. The cold temperature helps shrink swelling
and constricts veins to make eyes look less bloodshot. To make
soothing, redness-busting compresses, pour a small amount of
soy milk in a bowl, dunk two cotton balls, and squeeze out the
excess. Then hold the cotton balls over your eyes (or any other
area where you have red or irritated skin) for five minutes.
15. Roll away your puffy eyes this morning.
“Fluid fills up under our eyes each night because we’re lying
down,” says dermatological surgeon Anne Chapas. Start by sleeping on two pillows to elevate the face. In the morning, massage
away the excess fluid with the Garnier Nutritioniste Skin Renew
19. Snack on watermelon.
Adding a lycopene-rich food, such as this juicy pink treat, “helps
reduce damage and redness caused from sun exposure, prevents
future wrinkling and possibly even lowers skin cancer risk,”
says Elizabeth Somer, nutritionist and author of Eat Your Way
to Sexy. Aim for one cup each day by tossing it in salads, salsas,
and smoothies. Or try her recipe for refreshing ice cubes: Purée
watermelon, sweeten with concentrated apple juice, pour into an
ice tray, and freeze. Then add cubes to water or club soda for a
refreshing, skin-saving mocktail.
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20. Exfoliate… without scrubbing.
“Over time, the natural enzymes in your skin work less effectively at removing dead skin cells, so they hang on and prevent
your skin from reflecting light,” says Wechsler. The result? You
The 30-Day Guide to Flawless Skin
WomensHealthMag.com/Acne
26. Don’t forget your veggies.
Look for an anti-aging cream that has plant-derived antioxidants
such as mushroom or soy. Data from Alexiades-Armenakas’ lab
shows that the level of antioxidant-free radical scavenging (i.e. the
little warriors that fight off all of the bad stuff that causes premature aging) with plant-derived antioxidants is off the charts.
“Plants have anti-cancer properties when we eat them, which
means they survive the digestive process,” she says. “Think of
what that that means for their long-lasting powerful benefits
when applied directly to the skin.” Try Dr. Andrew Weil for Origins
Mega-Mushroom Skin Relief Advanced Face Serum.
look ashy and gray. Speed up your skin’s cellular turnover and
smooth its surface with alpha-hydroxy acids (AHA) like glycolic
or lactic acid. But beware: Although lots of products include
AHAs, the concentration is often too low to do much. “Look at the
label to see how much it contains and pick one that’s around 8%.
Anything more is too much.” Expect some initial stinging at first; it
should subside as your skin gets used to it.
21. Slip on your sunglasses.
As if you need another reason to buy a new pair of sunglasses,
turns out they provide more protection against undereye wrinkling and aging than sunscreen. “While your eyes are equipped to
handle sunlight, the area around them is comprised of the thinnest skin, where most of the signs of aging are,” says Amiry. “Every
time you squint from bright light, you’re creating lines from that
repeat movement.” To keep the wrinkles away, choose a pair of
polarized glasses that’s wide enough to fully cover the eye area.
27. Eat your broccoli.
Move over, oranges. “Just a half cup of raw broccoli is loaded
with 65 percent of your daily value of vitamin C,” says Morgan.
Research shows that vitamin C-rich foods not only mop up the
free radicals that cause wrinkles and sagging, but can help remove
the DNA damage they form. While you’re reaping the woundhealing and skin-protecting benefits of eating more vitamin C, try
smoothing some on your skin as well. In one study, women who
treated sun-damaged skin with a vitamin C cream for 6 months
saw significant improvement in fine lines and discoloration.
22. Drink an extra glass of water.
“Water helps clear the toxins that cause inflammation and blemishes,” explains Eliaz. “It also assists in transporting nutrients and
oxygen to skin cells, and preventing dehydration, which can cause
premature aging.” It can even make skin appear fuller since the
hyaluronic acid that naturally exists in skin will pull in and hold
the water for a wrinkle-plumping effect, according to Day. Both
recommend at least 8 glasses of water each day, more if you’re
active or live in a warm climate. To add a little flavor, try a skinsoothing tea like chamomile or mint.
28. Keep your hands off your face.
“Picking—even lightly—can permanently damage skin,” says
Amiry. “I actually have patients whose skin cleared up with no
medications, just because they stopped touching it.” Every time
you press against a pimple, it causes inflammation and distress
to the skin. At the same time, bacteria is pushed deep inside the
pore, and the oil glands burst, causing even more trauma. The
result? More acne, plus discoloration and scarring. If you’re really
hooked on popping, leave it to the pros and schedule regular
monthly extractions with an aesthetician who knows how to do
them safely and gently.
23. Pour yourself a bowl of Cheerios for breakfast.
If your skin has a case of the blahs, a lack of zinc may be to blame.
“People who are trying to lose weight or eating a lot of processed
foods might not be getting enough zinc to keep their skin glowing,” says Wechsler. And since zinc helps repair damaged tissues
and heal wounds, it also helps clear acne and other irritating skin
conditions. A cup of Cheerios has 25 percent of the daily recommended value of the powerhouse nutrient, which will get you well
on your way to a clear complexion.
29. Whip up a berry tasty treat for your skin.
A powerful (cheap!) anti-aging potion is lurking right in your
fridge. Raspberries are loaded with ellagic acid, an antioxidant
that research shows can prevent wrinkles when applied to the
skin. “It protects the collagen that keeps skin plump and beautiful from being worn down by the sun,” says Wu. Add in honey, a
natural humectant that holds water against the skin for maximum
moisture, and you’ve got a recipe for gorgeous, dewey skin. Mash
up a handful of raspberries with a spoonful of honey, and apply
the mask to clean skin for 15-20 minutes. Rinse and pat dry.
24. Be patient with your products.
We’re all in a hurry to see results, but putting on the brakes can
ensure that the results you get are positive. When you’re starting
a new product, use it every other day, and never try a few new
buys at once. “Even if you just got a new skincare system, introduce one product every three to four days at the least,” says CookBolden. “You’ll rarely experience dryness, irritation, and burning.
And if you do, you’ll know right away who the culprit is.” Give any
new potion at least 12 weeks (and up to 6 months) to see if it’s
really improving your skin before calling it quits.
25. Put down the French fries.
Research shows that a diet high in fats and carbohydrates causes
more wrinkles. “Creamy cheeses and red meats are actually
known as aging fats because of what they do to our skin,” says
Wechsler. To keep your cells revved up and rejuvenated, stick to
lean protein like fish, white meat poultry, tofu, beans, and lentils.
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30. Make your sunscreen work harder for you.
Antioxidants like vitamin C offer an extra layer of protection again
environmental damage and toxins, diverting them before they
can damage your cells. “That’s why applying them as part of your
morning routine boosts the efficacy of your sunscreen,” explains
Amiry. “It’s important to know that sunscreens are chemicals that
you are applying to your skin and they absorb into your body. So,
use a lighter sunscreen daily such as SPF 15 along with vitamin
C and a higher sunscreen (about 30) every two hours if you are
outdoors for a long period of time.”