We are trained and pruned in such a way that cosmetics and unnecessary skincare devices are ‘influenced’ into our minds. So how many steps? Five,six, or ten? To be honest, I have never encountered answers to this genre of questions during my years of post-graduation study. By then, I realized these are the new subset of questions with the same old answers – old wine in a new bottle.

The key to having glowing skin is always holistic care. The right kind of food, cooked the right way in exactly the right proportions, will always remain the crux of maintaining a healthy body.

Let’s explore some common misconceptions about diets. Is ghee good for me? Absolutely, yes. Kerala sadhya starts with ghee and dal mixed with rice – just a teaspoonful of pure heaven, followed by a battalion of spicy and savoury vegetarian dishes. If one is familiar with North Indian dishes, hot, steaming parathas are often served with melting ghee. Ghee is rich in antioxidants and a number of nutrients, and it should usually be taken in moderation at the beginning of any diet to ensure better absorption of vitamins. See how brilliantly our traditional dishes are placed and planned.

Milk or curd – which is a better source of calcium?

Both are good sources of calcium, but the inner dermatologist in me is screaming ‘curd.’ So, curd, or, let’s say, unprocessed yogurt prepared at home is perhaps the best source of not only calcium but also a plethora of gut-friendly probiotic bacteria. Now, improving the healthy bacteria in the gut not only improves our skin, reduces acne, but also decreases atopic eczema, psoriasis, and a range of other skin diseases.

What are AGEs, and how do they affect my skin?

AGEs, or advanced glycation end products, originate from a diet containing high amounts of refined sugar. They not only accelerate aging but also increase DNA damage and the risk of skin cancer. So, say no to all the donuts, sweets, and bakery items.

Is the cooking method determine in the nutrition value?

Absolutely! Choose simple, home-cooked food prepared from scratch, usually boiled or steamed. Remember, the more colors your plate has, the better the nutrient yield. Simply put different colors of cooked vegetables and fruits not only add flavour and texture but also provide hundreds of nutrients as well. Baking has also been considered a healthy way of cooking, but the commercially available high salt and fat-containing food prepared this way is not at all advisable.

What can I snack on?

A healthy trail mix containing multiple nuts and seeds, for example, pumpkin and chia seeds, not only brings satiety but also improves our overall nutrient intake. Sweet potatoes, tomatoes, fruits, egg whites, sprouts, poha, homemade ladoos, and oats are some examples of the best of healthy snacks. The key is to test the varied pulses, seeds, jaggery, and Indian street spices like chaat in the right ratio so that the flavours are easy on our tongue and belly too. Thus, the correct way to stay fit and young is by following our traditional diet, exercising daily, and taking good care of your skin. To get a personalized routine, visit your dermatologist.

Blue light is a part of the visible light spectrum that includes colors from violet to blue. It has shorter wavelengths and higher energy levels compared to other colors in the spectrum.

Sources of Blue Light:

Natural sources of blue light include the sun, which is the primary natural source of blue light during the day.

Artificial sources of blue light include digital screens like smartphones, computers, tablets, and LED lighting.

Importance for Circadian Rhythms and Wakefulness:

Blue light plays a crucial role in regulating our circadian rhythms, also known as our body’s internal clock. Exposure to blue light during the day helps us stay awake and alert.

It suppresses the production of melatonin, a hormone that regulates sleep, making us more alert during daylight hours.

Exposure to blue light in the morning can help sync our circadian rhythms, making it easier to fall asleep at night and wake up in the morning.

However, excessive exposure to blue light, especially at night, can disrupt our circadian rhythms, making it harder to fall asleep and negatively affecting our sleep quality. This is why it’s important to manage screen time, particularly in the hours leading up to bedtime, to ensure better sleep and overall health.

Blue light exposure has been linked to various skin issues, including hyperpigmentation, premature aging, and skin damage. Here’s an exploration of these connections, along with relevant research findings:

• Hyperpigmentation: Blue light exposure can contribute to the development of hyperpigmentation, particularly in individuals with melasma or other pigment-related skin conditions. Research indicates that blue light may stimulate pigment-producing cells (melanocytes) and lead to an increase in melanin production. This can result in uneven skin tone, dark spots, and exacerbation of existing hyperpigmentation issues.
• Premature Aging: Prolonged exposure to blue light from screens, especially smartphones, can accelerate premature aging. Blue light can generate oxidative stress in the skin, causing damage to collagen and elastin, which are essential for maintaining skin elasticity and firmness. Over time, this can lead to the formation of fine lines, wrinkles, and sagging skin.
• Skin Damage: Research has shown that blue light exposure can lead to the production of free radicals in the skin, which are harmful molecules that can damage skin cells. This damage can weaken the skin’s natural protective barrier, making it more susceptible to environmental stressors, UV radiation, and pollution.

To protect your skin from these potential effects of blue light exposure, it’s essential to adopt preventive measures such as using blue light-blocking screens or glasses, applying sunscreen with broad-spectrum protection, and incorporating antioxidants like vitamin C and niacinamide in your skincare routine. These strategies can help mitigate the impact of blue light on your skin and maintain a healthy complexion.

Healthy Screen Time Habits:

• Taking Regular Breaks: To reduce the continuous exposure to blue light and potential strain on your eyes and skin, take regular breaks from screens. Follow the 20-20-20 rule, which means every 20 minutes, look at something 20 feet away for at least 20 seconds. This practice helps relax your eye muscles and minimizes the strain caused by prolonged screen use.
• Minimizing Nighttime Screen Use: Exposure to blue light at night can disrupt your circadian rhythms and affect sleep quality. It’s advisable to minimize nighttime screen use, especially in the hour or two before bedtime. Consider using blue light-blocking filters on your devices or simply reducing screen time in the evening.
• Using Blue Light-Blocking Glasses or Filters: Blue light-blocking glasses or screen filters can help reduce the amount of blue light that reaches your eyes and skin. These tools are particularly useful if you need to work or use screens for extended periods.

Balanced Diet and Hydration:

• Antioxidant-Rich Foods: A diet rich in antioxidants can help protect your skin from the damaging effects of blue light. Foods like berries, citrus fruits, leafy greens, and nuts are packed with antioxidants that combat oxidative stress caused by blue light.
• Omega-3 Fatty Acids: Including omega-3 fatty acids in your diet can help maintain skin health and resilience. Foods like fatty fish (salmon, mackerel), flaxseeds, and walnuts are good sources of omega-3s.
• Hydration: Staying well-hydrated is essential for overall skin health. Drinking an adequate amount of water helps keep your skin moisturized and supple.
• Vitamins and Minerals: Ensuring you have a balanced intake of vitamins and minerals, especially vitamin C and vitamin E, can support skin health. These vitamins act as antioxidants and protect your skin from oxidative stress.
• Limiting Processed Foods: Processed foods, high in sugar and unhealthy fats, can contribute to inflammation and skin issues. Reducing the consumption of these foods is beneficial for skin health.

Reducing Screen Time Mindfully:

• Screen Time Awareness: Mindfulness involves being fully present in the moment. When you’re mindful of your screen time, you’re more likely to recognize and address excessive use. Set specific time limits for screen activities and stick to them.
• Digital Detox: Plan regular digital detox periods where you intentionally disconnect from screens. This break allows your eyes and mind to rest, reducing the risk of screen-related skin issues.

As our screen time continues to rise, it’s essential to be aware of the potential effects of blue light on our skin. By understanding the science and adopting protective measures, you can maintain healthier and more radiant skin in the digital age. Remember, moderation and mindfulness are key to striking the right balance between your digital life and your skin’s well-being.

What is Sun Damage?

The sun emits harmful Ultraviolet radiation (UV Rays) that can wreak havoc on your skin. Also called photo damage, these UV rays, UVA and UVB, if exposed for long, can have detrimental effects on the skin in terms of visible and invisible issues. It can result in sunburn, premature ageing (fine lines, wrinkles, hyper-pigmentation), dryness, dehydration, uneven skin tone, dark spots, freckles, and skin cancer. It can also weaken the skin’s natural defence mechanism, making it more susceptible to damage.

What is a Sunscreen?

A topical skincare product that protects the skin from the harmful Ultraviolet rays, it acts as a protective barrier, absorbing, reflecting or scattering UV Rays. It prevents the UV rays from damaging or penetrating the skin.

What are the key components of a sunscreen lotion?

The sunscreen contains chemical (organic) and physical (inorganic) filters. Chemical filters absorb UV radiation and convert it into heatt is released from the skin. Inorganic filters include zinc oxide and titanium dioxide that rest on the skin’s surface, reflecting and scattering the UV rays.

Sunscreen lotions are assigned an SPF (Sun Protection Factor) rating, which indicates their effectiveness in shielding people from UVB rays. The higher the SPF, the greater the protection. If SPF 30 blocks 97% of UVB rays, SPF 50 will block 98% of UVB rays. Sunscreens are often labelled as broad spectrum, which means they protect against UVA and UVB rays. Formulated to be water-resistant, sunscreens can also be worn for swimming or heavy sweating activities.

Why sunscreen matters?

• Shields from UV Rays: By absorbing and deflecting UV rays, sunscreens help prevent the immediate and long-term damage caused by sun exposure.

• Preventing sunburn: Sunburn is one of the most apparent consequences of UV exposure. When applied correctly, sunscreen can help prevent this damage to the exterior of your skin.

• Slows down ageing: Sunscreen is also a great defence against age spots, wrinkles and fine lines. It prevents the breakdown of collagen and elastin, essential proteins that maintain skin’s firmness and elasticity.

• Lowers the risk of skin cancer: The risk imposed by skin cancers like basal cell carcinoma, squamous cell carcinoma and melanoma is primarily caused by exposure to UV rays. The risk of such cancers can be significantly reduced if sunscreens are used with other sun safety measures.

MICAA’s sunscreen recommendations:

At MICAA Skin Care Clinic Calicut, we have the top dermatologists who are always ready to share their expert advice on skincare routines.

Here are some of our top recommendations for adequate sun protection:

1. Broad-spectrum protection: Choose sunscreen creams labelled “broad spectrum as they can protect from both UVA and UVB rays.
2. SPF 30 or higher: Use sunscreen lotions with an SPF of 30 or higher for sufficient protection against sun damage.
3. Water-resistant sunscreen: Check if your sunscreen is water-resistant if you enjoy swimming or other water sports.
4. Daily Application: Make sunscreen a part of your skincare routine. Remember that even on cloudy days, harmful UV rays can penetrate the cloud cover.
5. Reapplication: Apply sunscreen again in case you have started to sweat profusely or you have returned from swimming.
6. Choose wisely: Make sure to check the packaging for the ingredients in the sunscreen. Select sunscreens with hypoallergenic and non-comedogenic ingredients to avoid irritation and clogged pores.
7. Consult your dermatologist: For personalized sunscreen recommendations, consult top dermatologists at MICAA skin care clinic.

To protect your skin from harmful Ultraviolet rays of the sun is non-negotiable. Sunscreen can help maintain the radiance of your skin if applied correctly. At MICAA skin care clinic, we are committed to promoting healthy and beautiful skin. We encourage you to make sunscreen a part of your daily routine. If you have any questions or need personalized advice, don’t hesitate to get in touch. MICAA has the best dermatologists and best skin care specialists in Calicut.

So we thought about it, and our specialists decided to educate our visitors and clients on what to look for in skincare products. You don’t need to buy costly luxury products to ensure you get the finest skincare. All you have to do is look for the right constituents most appropriate for your skin type. Reputation and packing can be easy traps, but make sure you know what product you use to get visible results.

Here we list below a few ingredients we must look for in our skincare products:

Hyaluronic Acid (HA) – your skin’s best friend: 

In skincare, Hyaluronic Acid is known for its ability to hydrate, moisturize and mend the total health and appearance of the skin. It has a water-binding capacity of 1000 times its weight in water. Being appropriate for all skin types which include delicate and acne-prone skin, HA is a significant ingredient in serums, moisturizer’s and sheet masks.

L-ascorbic Acid (Vitamin C) – a daily prescription for radiance:

A strong antioxidant, Vitamin C addresses fine lines, hyperpigmentation, wrinkles and baggy skin. Vitamin C helps combat free radical damage, stimulates collagen and is fit for healing marks and imperfections. Even though it is not a substitute for sunscreen, Vitamin C can help reduce damage from harmful UV rays. First time use of products containing Vitamin C, may result in a stinging sensation or redness, however the side effects discontinue with repeated usage. 

Vitamin A (Retinol) – Regenerate your skin:

A powerhouse component that it is, Vitamin A improves collagen production and enhances the elasticity of skin. Also called retinoid, Vitamin A can help improve skin texture by boosting skin cell turnover, masking dull skin cells and thereby revealing a smoother skin underneath. Retinol can also help reduce the size and appearance of any enlarged pores on the skin and also protect the skin from free radicals and damage due to UV rays. 

Niacinamide (Vitamin B3) – the secret to your skin’s brilliance:

Also called Vitamin B3 or nicotinamide, this is a versatile skincare ingredient. Nicotinamide helps balance sebum production and thereby is a good choice for people with oily skin or skin that is acne prone. The ingredient helps reduce pigmentation and also dulls dark spots on the skin. It boosts the skin’s protection factor, making the skin more immune to any kind of external irritants. 

Glycolic Acid (GA) – An exfoliating powerhouse:

Glycolic Acid, an Alpha Hydroxy Acid (AHA), can infiltrate deep into the skin because of its small molecular size. GA improves the skin’s natural exfoliation process by soothing the bonds that hold any dead skin cells together.  For first time users of GA based skincare products, it is recommended to us one of low concentration as initial use may result in skin irritation or sensitivity. Exfoliating cleanses, serums, and toners often contain glycolic Acid.

Salicylic Acid (SA) – Unlock the confidence clear skin brings:

This ingredient in skincare products is a beta hydroxy acid (BHA) and is widely used in skin care. It works by permeating the pores and disbanding substances in the skin that leads to clogs like excess oil, dead skin cells and debris. SA has anti-inflammatory properties, which can calm soreness and inflammation linked to acne. It can also be used to treat other skin conditions, such as Psoriasis, warts and seborrheic dermatitis. 

Being mindful of the constituents in your skincare products is vital for achieving the desired skin care results. When you know what to look for in your skincare products, you can fine-tune your skincare routine to address specific concerns successfully. At MICAA Skin Care Clinic in Calicut, our top dermatologists are there to provide expert guidance and recommend products tailored to your unique knees. Make informed choices today and prioritize your skin’s health.