New Year, Healthy Me! Let's Make 2025 Our Healthiest Yet!

As the new year begins, many of us embrace the idea of transformation. Instead of aiming for a "new me," let’s focus on creating a "healthy me" – a version of ourselves that thrives with balance, wellness, and self-care. We all play many roles in life -- parent, spouse, sibling, colleague, friend -- and I know how hard it is to carve out time for yourself. There is always something that needs our attention but, by making mindful lifestyle and dietary choices, we can be more energetic and feel better everyday - especially as we age- and also improve our skin health and overall vitality. Here are simple, sustainable tips to kickstart 2025 on the right note.

Nourish Your Body with Skin-Boosting Foods

A radiant complexion begins from within; if you are nutrient deficient, it will show in your hair, skin and nail, and in your energy level and ability to concentrate. By incorporating nutrient-dense foods into your diet, you can enhance your overall health and support your skin health’s essential processes, like collagen production. 

Top Skin-Loving Foods:

• Fatty Fish (Salmon, Mackerel): Rich in omega-3 fatty acids, these help support brain and heart health, and help reduce inflammation and keep the skin supple and hydrated.
• Citrus Fruits and Berries: High in vitamin C, vitamins and fiber, these support brain function, improve gastrointestinal health, and also support collagen synthesis and protect against free radical damage to the skin.
• Leafy Greens (Spinach, Kale): Loaded with calcium and vitamin K, leafy greens support bone strength, while the antioxidants like vitamin E and beta-carotene help combat oxidative stress to the skin.
• Nuts and Seeds: Unsaturated fats, omega-3 fatty acids, fiber may help lower cholesterol, reducing the risk of heart attacks and strokes, while vitamin E, zinc, and selenium help strengthen the skin barrier.
• Bone Broth: A natural source of collagen and amino acids, bone broth helps maintain healthy joints and help you keep more lean muscle mass, and it also supports skin elasticity and strength. If you are vegan, there are plenty of plant collagen options on the market to ensure you don’t miss out on the health benefits!

Actionable Tip: Don’t overthink it! Even if you start by incorporating a few of these each week, you will start to feel the difference and, over a few weeks, you will notice a reduction in your cravings!

Adopt Lifestyle Habits That Support Overall Wellness

Your skin reflects your internal health, so a well-rounded lifestyle plays a vital role in achieving that healthy glow.

1. Hydrate, Hydrate, Hydrate: Staying adequately hydrated helps flush toxins and maintain skin’s elasticity. Aim for 8-10 glasses of water daily, and consider herbal teas for an antioxidant boost. I know people who ‘dislike’ water – but since our bodies are made up of about 60% water, find ways to make it work. I have a friend who keeps one pitcher with berries in water, and another with citrus fruits; which has helped him stay hydrated and not dread drinking water.
2. Prioritize Sleep: Quality sleep allows the skin to repair and rejuvenate. Aim for 7-8 hours per night and establish a calming bedtime routine to promote deep rest. That is easier said than done for most of us, especially as we age, but keep trying different bedtime routines until you find something that allows your mind, and body, to get the rest it needs.
3. Move Your Body: Regular exercise boosts circulation, delivering oxygen and nutrients to the skin while reducing stress hormones. Don’t try to change everything all at once! That’s why most ‘New Year’s Resolutions' fail! If you never exercised and you are changing your diet at the same time, your brain will naturally resist too much change at the same time. Incorporate a few of the food listed above, and start by simply walking. All the more intense workouts can come later. It’s reported that it typically takes around 66 days for something to become a habit; be kind to yourself!
4. Manage Stress: Chronic stress can increase your biological age, damaging DNA, shortening telomeres and leading to cellular senescence (meaning cells stop dividing), which can lead to signs of premature aging. Incorporate mindfulness practices like yoga, meditation, or journaling to keep stress at bay. Keep a timer on your phone to breathe deeply once an hour or stretch or walk around your office. Small steps make a difference!

Actionable Tip: Again, slowly incorporate whatever tips above you know you need to do; for instance, I purchased small, inexpensive gadgets for my family to keep on their work desks; these small devices light up and take them through deep breathing exercises for just a few minutes a day. But over time, it has a calming effect, which lowers stress levels.

Protect and Nurture Your Skin Barrier

A healthy skin barrier is essential for maintaining moisture, protecting against environmental damage, and preventing irritation. Here’s how to care for it:

• Use Gentle Cleansers: Avoid harsh soaps that strip natural oils. Opt for clean, pH-balanced cleansers; there are good ones available.
• Layer Hydration: Apply a hydrating essence followed by a moisturizer rich in ceramides and fatty acids. Stay tuned for more on hydrating essences in the spring:)
• Protect the Barrier: You may need more moisturizer throughout the day, especially in dry or harsh climates. Make sure you are using a moisturizer that is rich enough to protect and nourish your skin. Sovereign Strength and Supreme Strength were created for this!
• Avoid Over-Exfoliating: This is key; as we get older, our cell turnover slows, and I know how addicting it can be to see that smooth skin but, after 40, stick to gentle exfoliation 1-3 times per week to prevent damage to the skin barrier. There are physical exfoliants - which are usually scrubs, and chemical exfoliants - there are many but Retinol, Glycolic and Lactic Acids are the most popular, and Azelaic Acid is having a moment because it is very good on multiple skin types. Here is the tricky part, if you are using Retinol every night or every other night, you may not need to exfoliate three times a week. Watch your skin – if it’s shiny and tight - that’s not what you are going for - you are looking for calm and smooth skin.

Boost Collagen Production Naturally

Collagen is the key to firm, youthful skin. While production decreases with age, there are ways to support it through diet and skincare.

• Incorporate Collagen-Rich Foods: Bone broth, chicken skin, and fish skin are natural sources. If you are vegan, leafy greens, avocados, legumes, nuts and seeds are also helpful in promoting collagen production.
• Add Collagen Supplements: Consider hydrolyzed collagen peptides for an easy boost. Some of these taste great in water (just in case you are someone who doesn’t love water) – just saying…
• Apply Topical Vitamin C: This powerful antioxidant stimulates collagen production and brightens the skin. I am a fan of using vitamin c serum everyday before moisturizing; I have been doing this consistently since I was 25, and I believe it definitely contributed to less photo-aging as I have passed 50. 
• Protect Against UV Damage: Use a broad-spectrum SPF EVERYDAY, as UV rays break down collagen and accelerate aging. There are two types of SPF and they work in different ways: Chemical sunscreens work by absorbing UV rays and converting them into heat energy and releasing them for the body - the ingredients are commonly octinoxate, oxybenxzone, and avobenzone. Physical sunscreens work by creating a physical barrier between your skin and the UV rays, reflecting the sunlight away from your skin - the ingredients are zinc oxide and titanium. Chemical sunscreens are not considered clean as there is some concern about the absorption of chemicals into the bloodstream, and certain ingredients like oxybenxone are considered harmful to coral reefs. I stick to physical sunscreens as they are considered clean and are not absorbed by the skin.
• Use the Right Ingredients: If Retinol works for you, continue to use it. If you are sensitive to Retinol - find products that have been formulated specifically for collagen production that do not contain Retinol. Eonian’s Structure products do not contain Retinol but still give similar efficacy if used nightly. These types of products promote cell turnover and boost collagen production over time.

Embrace Progress, Not Perfection

Remember, the goal isn’t to overhaul your life overnight – that is a recipe for failure – start by making small, meaningful changes that add up over time. Whether you’re incorporating more nutrient-rich foods, protecting your skin barrier, or prioritizing restful sleep, every step you take is a step toward a healthier, happier you.

Here’s to making 2025 the year of vibrant skin, glowing health, and a "Healthy Me" mindset!