 Author: Vivian Benjamin Skin, the largest organ in your body is important to human life. We can say that without our skin we are naked. Skin provides a barrier between your internal organs and the external environment. It is also adjacent to the mucous membrane at the external openings of your respiratory, digestive, and urogenital systems. Furthermore, the skin is responsible for many of the body's functions.
Anatomy of the skin The skin consists of three layers, which are the epidermis, dermis, and subcutaneous tissue: Epidermis The epidermis is the outermost layer of stratified epithelial cells and is made mainly of keratinocytes. Keratin is an insoluble fibrous protein that can repel pathogens and prevent excessive fluid loss from the body. The thickness of this layer spans from around 0.1mm on the eyelids, to around 1mm on the palms and soles of the feet. This layer is replaced every 3 to 4 weeks. Epidermis also contains melanocytes, which produce the pigment melanin that colours our skin and hair. Merkel and Langerhans cells are the two types of cells in this outer layer. Merkel cells are receptors that transmit stimuli to the axon through chemical synapses. On the other hand, Langerhans cells play a vital role in the Immune system. Dermis The largest portion of the skin is called the dermis. This layer offers structure and strength to the organ. It contains two layers namely reticular and papillary. The reticular is found beneath the papillary and it generates elastic bundles and collagen. Similarly, the papillary is situated below the epidermis and also produces collagen. Blood and lymph vessels, sebaceous glands, sweat, hair roots, and nerves also make up this part of the skin. Subcutaneous Tissue The innermost layer of the skin is called the subcutaneous tissue or hypodermis. Predominantly it is made up of adipose tissue that enables a cushion-like structure between the layers of the skin, bones, and muscles. Subcutaneous tissue encourages insulation and skin mobility. This and the fat deposited inside the body play a crucial role in regulating body temperature. Functions of the skin 1. Protection The skin covering our body is liable to protect effectively against the invasion of bacteria and foreign matter. The thickened skin in our palms and holes protect us against constant trauma in our everyday life. The epidermis’s outer layer protects by creating a barrier to stop epidermal water loss. Moreover, it also defends against the penetration of environmental factors such as insect bites, microbes, and chemicals. However, some substances do manage to permeate our skin but meet resistance when trying to move through the cells. 2. Sensation The receptor endings of the nerve in the skin constantly observe the conditions of the environment. The main task of these receptors is to sense- pain, touch, temperature, and pressure. 3. Fluid balance The outermost layer of the epidermis absorbs water, therefore, impedes excessive water loss and electrolytes. Nevertheless, small amounts of water do leave the skin in the form of sweat. 4) Temperature Regulation When we eat, we produce energy and metabolism takes place in our body. This heat is released via the skin. Three major processes involve heat loss- radiation, conduction, and convection. 5) Vitamin production We can alter the substance required for synthesizing Vitamin D by exposing our skin to sunlight. Guide to nourishing our skin from the inside and outside 1. Nutrition Growing up, my grandmother and mother instilled in me that eating tomatoes are good for having smooth, glowing skin. Naturally, I did make that a habit of mine. Plant-based food has the ultimate benefit to sustain our bodies from the inside. However, many people still find it hard to incorporate 5-a-day servings of vegetables and fruits in their diet or even consume these foods. Trust me; it’s hard but not impossible. I grew up in a family that consumes at least three servings of fruits and vegetables, every day in our diets. Nevertheless, five servings prove to be a challenge but, I believe portion size matters the most. Many cultures also encourage people to drink herbal tea or herb infused in water for medicinal purposes. The famous green tea is beneficial to our skin, thanks to its high level of antioxidant properties. In the same way, hibiscus tea is packed with omega-3 fatty acids, antioxidant, and anti-inflammatory properties. Plant-based diet has become increasingly popular because it prevents chronic diseases. With the rise in meat prices, many have opted to consume vegetables and fruits in their diet. Oily fish such as salmon, mackerel, and herring are great choices for glowing healthy skin since they are rich in omega-3 fatty acids. Seeds, nuts, and legumes are other excellent food options. Nuts (almonds, walnuts) and legumes (chickpeas, lentils, peas) consist of good fat and plant protein which is beneficial for the skin. Chia seeds and flax seeds are great sources of omega-3 fatty acids thus; helping to improve the well-being of our skin. However, a varied and balanced meal is always advised for everyone so we can support our body functions and avoid nutritional deficiency. Always consult a registered dietician or nutritionist to support your nutritional health. 2) Physical activity Exercise has always been known for its plenty of health benefits. Moreover, it has the power to create good quality of life and improve mood. High-intensity exercise increases vasodilatation, therefore; improves blood circulation. Research shows that physical activities promote the skin’s capacity to preserve water and impede dry skin. A healthy adult should aim to exercise at least 150 minutes of moderate or 75 minutes of high-intensity exercise weekly. In addition to that, always perform 2 sessions of strengthening exercises in a week. Examples of moderate-intensity exercise
Examples of high-intensity exercise
Examples of strengthening exercise
3) Sleep According to a study from Clinical and Experimental Dermatology, people who sleep 7-9 hours a day have healthy skin in comparison to someone who sleeps less than 6 hours a day. Increased water loss and ageing processes have been noted in the study’s study participants. The skin goes through major restoration when we sleep so, cutting back on sleep may affect how your skin looks. Another research indicates that less sleep has a significant impact on skin elasticity, hydration, and firmness. In the same way, it also increases oil production and wrinkles. Tips to sleep better
4) Additional guides to nourish your skin
All in all Naturally glowing skin is a sign of healthy skin and with holistic interventions, we can care for the biggest organ in our body. After all, good skin health promotes positivity and increases confidence. Let us be beautiful from the inside and outside. References 1. Michalak, M. (2022). Plant-Derived Antioxidants: Significance in Skin Health and the Ageing Process; International Journal of Molecular Sciences; 23(2), 585. 2. Fam VW, Charoenwoodhipong P, Sivamani RK, Holt RR, Keen CL, Hackman RM. (2022); Plant-Based Foods for Skin Health: A Narrative Review; J Acad Nutr Diet; 122(3):614-629. 3. Solway, J., McBride, M., Haq, F., Abdul, W., & Miller, R. (2020). Diet and Dermatology: The Role of a Whole-food, Plant-based Diet in Preventing and Reversing Skin Aging - A Review; The Journal of Clinical and Aesthetic Dermatology; 13(5), 38-43 4. Craig, W. J., Mangels, A. R., Fresán, U., Marsh, K., Miles, F. L., Saunders, A. V., Haddad, E. H., et al. (2021). The Safe and Effective Use of Plant-Based Diets with Guidelines for Health Professionals; Nutrients, 13 (11), 4144 5. Ryosuke O, Yoshie S, Hiromi A. (2021); The association between activity levels and skin moisturising function in adults; Dermatol Reports; 17;13(1):8811. 6. Shao, L., Jiang, S., Li, Y., Shi, Y., Wang, M., Liu, T., Yang, S., & Ma, L. (2022). Regular Late Bedtime Significantly Affects the Skin Physiological Characteristics and Skin Bacterial Microbiome; Clinical, Cosmetic and Investigational Dermatology; 15, 1051-1063. 7. Brunner & Suddarth’s Textbook of Medical-Surgical Nursing
2 Comments
Philo
13/3/2023 01:55:10 am
A well written article which provides useful tips to take care of ourselves.
Vivian Benjamin
28/3/2023 05:28:19 am
Hi, Philo thank you for your comments. I do appreciate you reading and supporting my blog. Take care. Leave a Reply. |