the basics: living and ageing (dis)gracefully

Patients come to my clinic for a whole host of reasons but the underlying theme is that they want to feel better about themselves. Yes of COURSE I can recommend a long list of injectable treatments that will help slow down the turning clock or add back some lost volume. But honestly, one of the best and most foolproof ways to feel better in yourself is by making sure you are physically taking care of your body.

I am a huge believer in nailing the basics before even thinking about spending lots of money on injectable treatments, injectables without the basics reminds me of that saying about glitter, and shit, you know the one.

What are these basics you ask? Keep reading!

Sleep

Catching some Zzzz’s, Eyelid TV, hitting the hay. Everyone needs different amounts of sleep but it’s generally recommended to get 7-8 hours a night. Throughout this time your skin cells regenerate, the cortisol levels in your body lowers reducing inflammation, and blood flow increases, leaving your skin looking radiant.

Maintaining a sleep routine may sound boring, but it’s going to help you feel your best version for longer!

Fluid intake

Your body is about 50-70% water, which is spread out across your vital organs, cells, and extracellular fluid. Getting enough fluid in a day helps to maintain homeostasis in the body - by regulating your temperature and blood pressure, helping to remove waste products and making sure your body stays at the correct pH, but why does it help you look good?

Fluid intake directly contributes to how hydrated your skin is, having low fluid intake can lead to skin looking dull, deflated, and can worsen the appearance of fine lines and wrinkles. So make sure you’re getting your minimum 8 cups a day. Any type of liquid can generally be counted towards this UNLESS it’s caffeinated, sugary or alcoholic.

Nutrition

I know what it's like to have a difficult relationship with food so I am saying this as gently as possible. It’s so important that you are fuelling your body before thinking about any injectables. Food is FUEL.

Fuel that YOU need to dance, to lift heavy things, to smash the patriarchy, to run, jump, cause mischief, whatever you fancy doing – it’s also fuel for your cells. The protein that you eat helps your skin cells produce collagen and maintain its structure, and leafy greens are packed with antioxidants to help fight free radicals that cause premature ageing. What about those carbohydrates that everyone demonises? Neither the proteins or leafy greens you eat could do their job if the cells don’t have the ENERGY in the first place, hello carbohydrates, soz we hated you for so long.

Also, the majority of the seratonin your body produces comes from your stomach, so how can you feel good if it’s empty and undernourised?

Stress

Stress is something everyone experiences and reacts differently too, but too much stress can lower your immune system, cause stomach problems, and can wreck havoc on your skin. When you experience stress, the body releases adrenalin, cortisol, and activates the ‘fight or flight’ response, this is good for a short period if you need to be alert or motivated, but experiencing chronic stress can impact your mental health, sleeping pattern, and weaken the immune system.

Too much cortisol and adrenalin over a prolonged period increases inflammation worsening conditions like eczema or psoriasis. It can also cause an increase in oil production throughout which can worsen acne or cause breakouts.

Experiencing stress in todays world is inevitable, so finding healthy ways to combat is crucial. Some of my favourite ways to combat stress is practicing mindfulness by screaming loudly into a void going for a walk without my phone, using breathing techniques like box breathing, and swearing at strangers in my car when nobody else can hear me.

Movement

Movement comes in loads of forms and lord knows it's something I need to FORCE myself to get back into if I’ve had a break, but it has loads of benefits for you physically and mentally. Whether it be walking, weight lifting, pilates, yoga, find what jam works for you and do 2-3 sessions a week in addition to your regular movement routine. Exercise promotes blood circulation which helps detox your skin cells and increase collagen production, it also reduces puffiness by stimulating the lymphatic system, and that’s only the physical benefits.