Welcome to fitter_soul, another chapter of my fitness journey. It is for those who are passionate about fitness and at the same time keep the desire for healthy and radiant skin. Our skin, as the largest organ in our body, serves as a reflection of our overall well-being. While many of us may focus on achieving various fitness goals like weight loss or building muscle, it’s essential not to overlook the importance of proper skincare.

My Journey to Clearer, Confident Skin

I learned this lesson firsthand through my own experiences. At first, I was captivated by the post-workout glow that exercise gave me, leading me to neglect my skincare routine. However, this lack of attention soon took its toll, as I began to experience frequent acne breakouts that gradually spread across my face. As if that wasn’t enough, I also developed stubborn patches of pigmentation, leaving me feeling self-conscious and eroding my confidence. Determined to find a solution, I embarked on a journey of seeking advice from numerous dermatologists until I finally discovered the approach that worked best for me.

In this blog, I aim to share the lessons I’ve learned and provide valuable insights on how to effectively care for your skin during your workout. Together, we’ll explore practical tips, tried-and-tested techniques to prevent skin pigmentation and acne eruptions while you achieve your fitness goals. So, let’s dive in and discover the transformative power of combining exercise with a comprehensive skincare regimen.

Skin Benefits of Exercise

Exercise offers a plethora of benefits for the skin, regardless of the intensity or type of workout, whether it’s a leisurely stroll or an intense gym session. Exercise stimulates the production of collagen, a key protein that maintains skin’s firmness and elasticity. It also promotes the turnover of old cells for a fresher, more vibrant appearance. Beyond the physical effects, exercise triggers the release of endorphins, which can help reduce stress and pain, leaving you feeling happier and more content.

Remarkably, certain high-intensity workouts like High-Intensity Interval Training (HIIT) and endurance exercises like CrossFit have even been shown to possess anti-aging properties. These forms of exercise boost telomerase activity, which safeguards our DNA and encourages optimal cell growth and replication. So, whether you’re a seasoned athlete or just starting your fitness journey, your skin stands to gain remarkable benefits from your exercise routine.

While exercise can benefit the skin, it’s essential to practice good skincare habits, failing which can result in numerous skin problems. It is essential to understand both the positive and negative effects of workouts to maximize their benefits. Especially, individuals with redness-prone skin, like myself, should be particularly cautious as exercise can cause wear and tear on delicate capillaries.

Recommended skincare routines to follow

1. Adequate Hydration: It is crucial to consume a sufficient amount of water before, during, and after your workout, to maintain optimal hydration levels and prevent dehydration. Adequate hydration also helps to flush out toxins from our body and supports overall well-being during physical activity.
2. Avoid using makeup: Sweat released during exercise can carry toxins through our pores. Wearing makeup can mix with bacteria, toxins, and excess oils, clogging your pores and leading to acne breakouts. To maintain a clear complexion, always ensure to cleanse your face before and immediately after an intense workout session, especially if you have redness-prone skin.
3. Exfoliate: Regularly exfoliating your skin twice a week aids in eliminating any impurities that might have built up on the surface of your skin.
4. Moisturize: Keep your skin soft and hydrated by applying moisturizer. After a workout, it can soothe and calm the skin while preventing dilated and broken capillaries, which can cause redness.
5. Choose the right workout attire: Opt for synthetic fabrics like nylon or polyester, or garments labeled as moisture-wicking. These materials wick away sweat from your skin and dry quickly, preventing clogged pores and helping regulate your body temperature. There are many brands available in the market but my personal favorite is myblissclub(@myblissclub)which offers affordable and quality sportswear.
6. Maintain facial glow during weight loss: It is advisable to steer clear of extremely low-calorie diets, as they can lead to the loss of muscle mass and collagen. Instead, consider including vegetable juice in your diet and incorporating healthy fats from nuts and seeds to promote overall well-being.
7. Nutritional Supplements or Nutraceuticals
   • Vitamin C: Vitamin C possesses antioxidant properties and promotes collagen production. During exercise, the body experiences oxidative stress, and in strength training, tiny micro-tears occur due to stress. Therefore, proper nutrition is crucial to support the repair process and maximize the benefits of workouts. Vitamin C’s antioxidant properties help prevent injuries caused by oxidative stress. Studies have also demonstrated its ability to reduce muscle soreness and increase strength after a workout. It also enhances collagen production. I learned this firsthand through personal experience, as my coach (@sattyfitnation) always advised taking Vitamin C from the beginning. Although I initially disliked taking pills, I started taking them regularly when things became challenging, and I have witnessed commendable effects.
   • b. Calcium and Vitamin D: Vitamin D, is crucial for overall skin health as it helps regulate cell growth, supports immune function, and aids in the formation and repair of skin cells. It also plays a role in reducing inflammation and promoting wound healing. While calcium helps to regulate cell turnover, ensuring the proper shedding of dead skin cells and promoting the growth of new, healthy skin cells. This can help maintain a smooth and youthful complexion. Both vitamin D and calcium work synergistically to support overall skin health. Ensuring sufficient intake of these nutrients through a balanced diet, sunlight exposure, or supplementation can contribute to maintaining healthy and radiant skin.
   • c. Collagen supplements: Taking collagen supplements improves skin moisture, elasticity, and hydration while reducing wrinkles and roughness but the efficacy of collagen supplements can be influenced by factors such as the type of collagen used, dosage, and individual response, and still more research is required in this field. It should only be used after consulting with a healthcare professional or dermatologist on whether collagen supplementation is suitable for you

While we go to the gym primarily for a healthy heart and to build superhuman strength, it would be dishonest to say that the desire for glowing, celebrity-worthy skin doesn’t influence our decision to sign that 12-month gym contract (as I signed with @hqfitnessarena_official) So, in order to achieve that, let’s also prioritize taking care of our skin alongside protein supplements and other fitness routines.

Remember, everyone’s skin is unique, so it’s essential to listen to your body and adapt your routine accordingly.

Say goodbye to skin woes and hello to a radiant, confident you!