Barre with Justine

Sharing a collections of the best science-backed tips for beautiful skin – every single one with benefits beyond beauty!

• Lift weights – a 2023 study found that older women who lifted weights had better skin elasticity and a thicker dermal layer (for stronger skin). Building strength has many other benefits including more confidence, better sleep, and stronger bones as we get older.
• Do some cardio – a 2014 McMaster University study found that older adults could transform their skin to resemble the skin of individuals years younger just by cycling for 30 minutes, 2x a week.
• Eat orange and green veggies for a healthy glow. There have been a handful of research studies examining the skin “glow” (often called ‘yellowness’) that comes from a higher consumption of fruits and vegetables rich in carotenoids. For more, check out this 2020 research study.
• Use essential oils (sparingly) for anti inflammatory and regenerative properties. Essential oils have antioxidant, antimicrobial, and healing properties PLUS they have emotional and mental health benefits too. Essential oils are powerful and should be used cautiously and well-diluted (1% or less, depending on the oil, for facial skin), but they can bring beautiful effects for your skin. My favourites are rose otto, neroli, and German chamomile.
• Oil cleanse to protect the microbiome of the skin. In Clean: the New Science of Skin and the Beauty of Doing Less, James Hamblin, explores the rise of soap and the skin care industry ultimately shining a light on how we are a little too obsessed with cleanliness at the expense of the richness and balance of our skin’s own ecosystem. As my Clinical Aromatherapy teacher, Danielle Sade, likes to say – the skin likes to be left alone! Oil cleansing is a way to gently remove dirt and makeup without disturbing the skin’s microbiome. Read more about why I love it here!
• Get more and better quality sleep. Getting enough sleep helps support wound healing and healthier skin. One small study in 2021 found that even two nights of restricted sleep in women aged 30-55 found that skin brightness, hydration and elasticity were affected (and of course more dark circles too!). This aligns with earlier studies about sleep deprivation and wrinkles, and recovery from UV damage.
• Practice yoga for its beauty and stress-reduction benefits. This article from Who What Wear does a great job of collecting the research on yoga and its benefits for skin health, from reducing inflammation to improving sleep.

What each of these tips has in common is the focus on gently taking care of ourselves without relying on the empty and costly promises of products or extreme procedures. I love that incorporating a few of these ideas can boost skin health AND give us so many other benefits for our physical and emotional health.

Do you do any of these practices? Which one do you think is the easiest to implement?

Thanks for reading!