20 Tips from Dr. Murad

In celebration of Murad’s 20th Anniversary, world-renowned dermatologist Howard Murad M.D., Associate Clinical Professor of Medicine at UCLA and founder of Murad Inc., is sharing his top 20 tips for healthy living through Inclusive Health and The Science of Cellular Water™.

Tip 1 Focus on Inclusive Health. A healthy complexion is a reflection of total wellness. Inclusive Health provides your body the opportunity to build youthful vitality at the cellular level. By optimizing your internal, external and emotional environments, your body and spirit will have the best opportunity to thrive.

Tip 2 Get Regular Exercise. Exercise improves digestion, metabolism and endocrine function so that your entire body is functioning at an optimal level. Yoga and hiking are great ways to not only exercise your body, but also calm your mind and spirit. But, most importantly, you should find an exercise you love so you will stick with it. Try to exercise a minimum of 30 minutes every day.

Tip 3 Take Dietary Supplements. Think of your daily supplements as insurance that guarantees you’ll maintain the nutrient levels you need to look and live your best. Glucosamine, for example, increases total body water content, while Amino Acids aid in the formation of collagen and elastin. It is important to take care of yourself inside and out so that your body is working at its optimal level.

Tip 4 Reflect on the positive. Studies have shown that optimistic people live longer and more fulfilling lives. Even when you feel down, focusing on one positive thing can instantly improve your mood. Each night before you go to bed, write down three good things that happened to you that day. This is my #1 recommendation to improve Emotional Self Care.

Tip 5 Eat more eggs. Lecithin is a vital nutritional component that your body needs to repair tissues because it allows the body to build healthy new cells with strong cell membranes. Eggs are a great source for this basic building block of good health. Challenge yourself to eat better in 2009.

Tip 6 Pamper yourself. Your health and appearance are positively influenced by increasing your emotional and mental well-being. Whether it’s for a facial, massage or even a pedicure, a visit to the spa is a fool-proof way to promote stress relief and relaxation. Book an appointment at your local spa. It’s just what the Doctor ordered.

Tip 7 Take time for a healthy breakfast every day. Not only will starting your day with a meal of whole oats, grains, eggs and fresh fruit boost your metabolism, it will help keep you on track as part of that balanced, healthy Murad diet that does wonders for your appearance and well-being. Make a resolution to make time for the most important meal of the day.

Tip 8 Increase your emotional well-being. Reduce your isolation, join a group, participate in a physical activity - smile and laugh freely. There’s no better way to improve your sense of connection than meeting new people and spending time with those you love. Your happiness will be reflected in your health and appearance.

Tip 9 Optimize your sleep. Use topical and internal products with ingredients such as melatonin and GABA that add depth to your sleep and your skin’s sleep repair cycle. Getting the right amount of sleep helps ensure that you are alert and focused. Try to get a minimum of eight hours a night.

Tip 10 Brighten your complexion overnight. Whether you have a big meeting, a hot date or are just feeling a little dull, treat your skin to a pick-me up. Use the Vitamin C Home Infusion Facial Kit to soften, smooth and brighten your complexion. Give your skin a refresher course in beauty so you’ll look your brightest.

Tip 11 Adopt a healthy diet. Follow the guidelines of the Dr. Murad’s Pitcher of Health™ to create a diet designed to improve cell hydration and to minimize both free radicals and inflammation. Not only will a Murad diet drastically improve your complexion, eating for wellness will also improve your energy and boost your basil metabolic rate. Eat right so you’ve got the energy you’ll need to enjoy your days to the fullest.

Tip 12 Connect to Your Community. Get plugged in and seek out new ways to give back. There are so many ways to make a positive difference in your community. When you help make a difference in other people’s lives, you’ll feel good about yourself and you’ll experience real joy and satisfaction.

Tip 13 Eat your water. Colorful raw fruits and vegetables contain structured water – it’s the best form of water for your cells because it stays in your system long enough for your body to put it to good use. Don’t let a hectic schedule knock you off your nutritional game. Make eating well a priority every day.

Tip 14 Relax deeply. Get a massage as late in the evening as possible or take a warm bath before bedtime. Use aromatherapy, have soft music playing and dim the lights. Even when activity swirls around you, make it a priority to find time to relax. Quieting your mind and body will give it the opportunity to rejuvenate, making you more productive in the end.

Tip 15 Use sunscreen. Regardless of your activities, the time of year, the weather or your skin type, you are exposed every day and need sun protection. One out of seven people in the United States will develop some form of skin cancer – even people who never burn. Each of Murad’s lines contains a moisturizer with an SPF, ensuring your skin is protected as your skin concern is being addressed.

Tip 16 Quiet your mind. Turn off the TV one hour prior to sleeping and shut off the Blackberry two hours prior to retiring to the bedroom. Meditate to clear your head and center your body. Breathe deeply and envision yourself in a positive, joyful place. Quieting your mind will help your body recharge for life’s busy days ahead.

Tip 17 Hydrate your skin. Take care of your skin from the inside and out to allow better water and nutrient absorption and improve the skin’s barrier function. Use a moisturizer daily and take supplements containing Essential Fatty Acids, such as flaxseed and fish oil. Moisturize your skin in the morning and the evening and take special care when you are traveling, as dry airplane air can wreak havoc on the skin.

Tip 18 Take an Inclusive Health Day. Don’t short-change your “me” time. Take care of yourself and focus on your well being. Ask yourself what you would do if you had a day with nothing to do at all? Answer this question and take an Inclusive Health day to do it!

Tip 19 Snack on nutritionally dense foods. Eat a handful of walnuts to get your daily cell-hydrating omega-3 fatty acids and a handful of Goji berries for a dose of free-radical fighting antioxidants, trace minerals and B vitamins. Pack nutritious snacks and stash them away in your car, your desk and at home.

Tip 20 Surround yourself with people you care about. Not only will you reduce isolation, but you will boost your emotional health and happiness. Maintaining a healthy connection to yourself and your loved ones, and ensuring you are surrounding yourself with a positive social environment will nurture your psyche.

By Howard Murad, M.D.

Scientists and researchers have come a long way in their efforts to understand the properties and benefits of supplements in skin care. The use of vitamins and other nutrients to hydrate, normalize, protect, heal, condition and beautify the skin appears to be the wave of both the present and the future. Clearly, the internal use of vitamins is one of the most powerful weapons in the ongoing quest for younger, healthier, more attractive-looking skin.

I’ve been recommending dietary supplementation to my patients since I began my practice in 1972. While completing my Dermatology residency, I worked as a pharmacist and have always believed that nutritional supplements benefit the skin, and promote overall body health. I’ve devoted years of research in the fields of nutrition and skin health. Why?… you may ask, is a pharmacist and dermatologist recommending vitamins and supplements to his patients? Why devote so much energy and time to nutrition when the clients have acne, wrinkles and sun damage?

The answer is simple – the skin is an organ. It is the body’s largest organ, and it is attached to every other cell and organ in the body. This is the foundation of any type of professional skincare treatment. The fact that the skin is connected to every other organ in the body should be at the forefront of understanding in every estheticians mind, and the basis for thorough consultations.

[...]When we treat the Epidermis with topical facial products, we address approximately 20 percent of the skin. The remaining 80 percent, the dermis, which contains the cells and connective tissue featuring collagen, elastin fibers, and blood vessels, needs to be addressed from the inside. The way to do this is through nutritious foods and added support through supplementation.

It makes perfect sense - eat well, get better skin, but feeding the skin all the nutrients it need to keep cells and connective tissue –strong and well hydrated is not that easy. Research tells us that Americans are overfed, they are not necessarily well nourished. Even the 20 percent of Americans who make the effort to consistently eat the recommended minimum of five servings of fruits and vegetables a day may not be getting the vitamins and minerals they think their healthy eating guarantees. The amount of vitamins available in foods depends on where they are grown, how fresh they are, how they have been stored, and how they are cooked.

Did you know the “fresh” apple you buy at the grocery store has been picked, and stored, then shipped and stored, and after weeks, is finally on the grocery shelf? During the time it takes to get the apple to the store, it is losing its nutrient content. This means that even if we do consume fresh, preferably organic raw fruits and vegetables, we are still not gaining the full nutrient content as if we ate it right off of the tree.

According to a recent survey commissioned by the Council for Responsible Nutrition (CRN), 58 percent of Americans acknowledge they do not eat a balanced diet on a regular basis. The American College of Nutrition reported that 46% of a family’s expenditure on food items went towards unhealthy fast food. In today’s fast paced world it’s a challenge to get all of the essential nutrients necessary to look good and feel good. So as an esthetician, what can you do?

My vision of an esthetician is that of a healthcare provider. Think about the impact you have on your client’s health, what other professions provide the emotional care through healing touch? Or the topical care with skin smoothing and hydrating services? You can round out the emotional and topical care you provide by educating your clients on the nutrients necessary for your body’s largest organ – the skin. This is the internal care.(to be continued)