Skin Health

Introduction

Hosted by Andrew Huberman, professor of neurobiology and ophthalmology at Stanford.
Discusses the importance of skin as an organ, its reflection of the overall health, especially related to the immune system and brain.
Outline: biology of skin, effects of sunlight, sun exposure, sunscreens, common skin conditions (acne, rosacea, psoriasis, eczema), and anti-aging treatments.
No financial relationships with products discussed.

Skin is a layered structure: Epidermis (outermost), Dermis (middle, contains blood vessels and nerves), Subcutaneous fat (innermost).
Variability in thickness and properties depending on body part.
Involves oil production and skin microbiome, which protect and nourish the skin.

Sunlight can cause skin aging and increases risk for skin cancer due to UV radiation.
Types of sunscreen: Chemical (organic, absorbs UV light) and Mineral (inorganic, contains zinc oxide or titanium dioxide, reflects UV light).
Mineral sunscreens (up to 25% concentration) are generally considered safe; some chemicals in sunscreens may be endocrine disruptors.
Physical barriers (clothing) are effective.
Benefits of some sun exposure for vitamin D synthesis and hormonal balance.

Anti-inflammatory diets (Mediterranean, Paleo) recommended.
Importance of Omega fatty acids (walnuts, flax, fatty fish), leafy greens, folic acid, colored fruits and vegetables, garlic (sulfur), berries.
Avoid highly processed foods, high sugar intake, and high glycemic load foods.

Hydrolyzed Collagen: 15-30 grams/day, often combined with Vitamin C.
Niacinamide (Vitamin B3): 500 mg twice daily, also available in topical forms.
Hyaluronic Acid: Often in serums for moisture retention.

Retinoid Pathway (Vitamin A derivatives): Trentinoin, retinol for collagen production and skin rejuvenation. Caution for pregnant or breastfeeding women.
Laser Resurfacing: Can reduce incidence of skin cancer and improve skin appearance by promoting skin cell turnover.

Causes: Hormonal (testosterone, androgens), dietary (high glycemic load), and inflammatory factors.
Treatments: Mild cleanser, avoid over-washing, salicylic acid for reducing stickiness of skin cells, topical or oral antibiotics, possibly corticosteroids for severe cases.
Recommendations: Avoid popping pimples, balanced diet, adequate sleep, stress management.

Redness and visible blood vessels, often triggered by alcohol, hot food, sun exposure.
Treatments: Gentle cleansing routines, sunscreen, moisturizers, reducing alcohol intake, avoiding spicy foods.
Severe cases: Pulsed dye laser treatments.

Immune system-related, causing scaly and itchy patches.
Treatments: Drugs targeting specific interleukins (IL-17, IL-23), anti-inflammatory diet, reducing stress.

Regular but not excessive cleansing, adequate hydration, balanced diet, reducing alcohol and processed food intake, getting enough sleep, stress management.
Phototherapy (red and near-infrared light): Can improve mitochondrial function, reduce inflammation, improve skin appearance through enhanced vascularization and reduced ROS (reactive oxygen species).