Exercise is a vital part of healthy living, but sweating and related hygiene oversights can have a direct impact on the health of your skin. That’s why Dr Sujata Garach shares her list of dos and don’ts when it comes to taking care of your skin in the face of serious workouts. In ‘The Athlete’s Guide to Great Skin’, she advises on how to achieve healthy, functional, and radiant skin in addition to your fitness goals.
As an active adult, chances are you strive for good physical and mental health. Whether you’re competing at a professional level or simply enthusiastic about your well-being and fitness, discipline will play an important part in your lifestyle choices and help you to reap the benefits of your favourite workout.
Exercise increases blood flow to the skin, removing all toxins by the simple physiological effect of sweating, usually resulting in smooth, blemish-free skin. Unless you suffer from hormonal or other health issues, keeping your skin clear and healthy should be relatively easy.
Battling breakouts
That said, your skin may start becoming reactive because of sweating or seasonal changes. If you find you have more breakouts from excess oil, follow these simple steps:
- Food plays an integral part in overall health. A diet rich in vitamin A and flavonoids is most beneficial to radiant, blemish-free skin. Foods rich in vitamin A include sweet potatoes, carrots, fish (tuna), winter squashes, dark leafy greens, cantaloupe, lettuce, bell peppers, pink grapefruit, and broccoli. Vitamin A is not made by the body and its function involves the production of new cells.
- Foods rich in all essential vitamins and minerals help enhance exercise performance. Good sleep, low alcohol consumption, and reduced sugar intake are key to keeping your skin beautiful.
- The pitfalls lie in using food as a reward for a workout – the energy output could be less than the energy input, which would undo certain benefits of your exercise.
- Flavonoids are rich in antioxidants and anti-inflammatory, helping your body ward off toxins and promoting a healthy heart, alert brain, and glowing skin. They are found naturally in many fruits, vegetables, tea, and chocolates.
- Gym bag essentials include good training wear, make-up remover, and a gentle wound-care solution like Sonoma Microdacyn 60. Use this as a mist to help soothe and repair your skin after exercise. It contains hypochlorous acid, which occurs naturally in the body and helps to fight bacteria in clogged pores and acne. It also speeds up healing.
- Any indoor and outdoor activity requires sunscreen – either chemical or physical. Many different types are now available for all skin types and problems. Make sure you reapply every two hours.
What to do before and after working out
- Drink water to replenish the fluid lost during exercise.
- Disinfect your gym equipment, as well as your cell phone, to prevent breakouts. Bacteria is found on all sorts of surfaces and can be transmitted easily.
- Shower after exercise – never allow the sweat to settle on your skin, as this may lead to sweat acne.
- Gently cleanse your face, making sure not to dry out your skin. Choose a cleanser that does not strip its natural moisture. Oily skin can benefit from a glycolic acid base, while a drier skin requires a nourishing cleanser with a ceramide base.
- Dry your skin gently after showering. Harsh rubbing can tear delicate skin and can lead to breakouts.
- Keep your towels clean and have them washed regularly, as they can be a source of unwanted toxins.
- Moisturise your skin well, doubling up in colder weather and after swimming.
- Newer formulations of serums rather than traditional cream moisturisers work well, as they usually hydrate without clogging pores.
What to avoid before and after working out
- Never wear make-up during workouts, and always cleanse before you do. Make-up will clog your pores, leading to blackheads.
- Avoid touching your face during and after exercise, as our hands carry bacteria that will increase the risk of skin infections.
- Never over-exfoliate your skin – too much of a good thing can actually lead to unwanted acne.
- Self-medicating your skin issues can lead to an incorrect diagnosis. Diseases such as athlete’s foot, ringworm, impetigo, and herpes are common with contact sports and may be transmitted in the bathrooms and on equipment.
Ideal treatments for athletes
Further, athletes can benefit from various aesthetic treatments. Excessive sweating can be treated effectively with botulinum toxin and microneedling with radiofrequency (RF).
There are professional RF devices on the market that have shown a 40% decrease in underarm sweating only two weeks after the first session, with three sessions being adequate to destroy the sweat glands.
Botulinum toxin can be done every eight months to reduce sweating. Many of our very active patients also opt for laser hair removal to tackle ingrown hairs. Treatments are done every 4-6 weeks for 8-10 sessions for optimal results. And then there are other treatments, such as skin peels, that really enhance glowing skin.
Take-home message
An effective skincare routine is just as important as your exercise regime. The right skincare approach will yield healthy skin while being less time-consuming and costly than trying to solve issues such as acne and other skin infections.
MBCB (MEDUNSA), BSC Hon Reproductive biology (Stellenbosch), Adv Dip Aesthetic Med (FDP)
Dr Garach's practice is located at the Raslouw Wellness Centre in Centurion, Pretoria; holds an MBChB from the Medical University of South Africa (1993), an Honors in Reproductive Biology (Cum Laude, 2005, University of Stellenbosch), and an Advanced Diploma in Aesthetic Medicine (Cum Laude, 2012, FDP). She is accredited by the Health Professional Council of South Africa (HPCSA) and the Anti-aging Medicine Society of South Africa (AAMSSA). Dr Garach, inspired by her mother's skincare diligence, emphasises the significance of skin health for overall well-being. She is an experienced botulinum toxin trainer for Acino Swiss and a faculty member at Medskills Training Academy, focusing on facial anatomy for injectables. Additionally, she actively contributes to medical education as vice chairperson of the Pretoria Medical Discussion Group, promoting continuing education within the medical community. Dr. Garach, who grew up in Limpopo and speaks Venda, enjoys painting, reading, and family time.