hi i'm dr johnny thanks for joining me
for an important one today
a lot of people ask me how long do
threads last how long do fillers last
how long does rf micro needling
all of it last and i say tell me your
aging rate
what does that mean it's so important
i'm devoting a section to each one the
first one today is sleep i'm going to go
over
how it affects your skin how you can get
more glow
some sleep habits in raji's quick clip
so it's not too taxing but this is the
first of about five
important factors and measures that can
help you make your fillers
all your treatments last longer
hopefully
decrease your aging rate stay tuned
three seconds we're diving in
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we have a great crew of people here i
love your comments
and thank you for being here sleep
oh so important how do we know
one of the things that was interesting
over the past six months
my patients have been coming in a lot of
people working from home now
a lot of people not working and people
taking sabbaticals because it's timely
it's why people are getting procedures
done they have a little more time
they come in and they sit down take off
their mask i do my assessment
they look great my patients are looking
great i'm like what have you done
i do my skin care doing skin care way
more than normal they say
but it's more than that i think it's
sleep
people are sleeping better the stressors
may come up may catch up with us but
with the stimulus with the economy with
people driving
back towards the consumer economy
there's a lot of people who are relaxed
who haven't had some of the stressors
they had
let's dive into sleep and one the the
important factors that they get with
this is so complex but it has to do with
a melatonin very large
antioxidant of course it sets the clock
for
for sleep wake cycles but it's also an
antioxidant that helps with your skin
and then growth hormones and hormones
are secreted
just prior to enduring sleep and as well
cortisol in the late stages of sleep
that's your stress hormone
and where i find these studies
fascinating when you go to a conference
like the a4m or the ant agent conference
people are so passionate about it you
spend hours and hours in these lectures
on sleep
and the prevention of dementia just one
of the other benefits there's so many
benefits
but let's dive into routines
for skin care for better sleep that can
help you achieve it
the number one thing i recommend is a
routine
before bed it's a common denominator
amongst my patients who have great skin
they often take a shower before bed have
a skin
care routine so the warm water
cleansing the skin hair is important one
of my german colleagues gave a great
lecture
on the effect of the pollutants and all
the damaging particles in the hair
that when the hair is down during sleep
for those of you with longer
hair the effect on the skin and
skin aging and it blew my mind
i know a lot of people don't want to
wash their hair every night and maybe
that isn't the solution but wearing the
hair up
keeping it clean keeping away from the
face cleansing
and it's the time where you can affect
the most change in your skin
because a lot of people are using their
retinols retinoics at night
and having a clean slate to begin with
helps get glow to the skin and that
routine
the routine of going to bed roughly at
the same time
with the water with bathing really helps
to set the stage for a great night's
sleep remember
it's the quality of sleep not the
quantity i often
personally don't do what i should i eat
around 9 10 11 at night
i go to bed around 12 or 1. but if i
have a good quality of sleep i'm up at
around six or seven is normal for me
i feel like i've had 12 hours of when
i'm
thinking of things so write things down
write things down before bed so your
mind's not working
on to our next point number two
meditate for about 10 minutes if you
believe that you have to meditate for
one hour
it's not going to happen for a lot of
people but 10 minutes
and i want the first three minutes to be
reflecting on your day
the next three minutes to think about
all the things you're grateful for
and the final three minutes will take
you through
what you're looking forward to in the
future and if you do something simple
like that
particularly important is that second
one the middle one
reflect upon what you're grateful for
that allows you to reset and think about
all the positives
when you're going and diving into sleep
and remember again it's the quality of
sleep
so it helps you have a better quality of
sleep number three
sleep how you want if you can only sleep
on your side
great if you're on your face okay it's
nicer to turn
during the night but it's really hard to
change if you cannot sleep on your back
and you're not going to get a good
quality sleep not good
go to silk sheets or sheets that don't
crinkle the face while you sleep
whatever the thread count is
if it's silky smooth it helps prevent
wrinkles
but don't worry about trying to sleep in
a position
that you can't remember quality over
quantity number four is diet
yeah i eat just before bed or or close
to it
you should give yourself three hours
prior would be better for most people
i eat basically once a day so that's my
one meal
which brings me to fasting intermittent
fasting has been found to be beneficial
and i think the data builds up and i
like it 20 hours of fasting
with a with a four hour eating period um
i do it because i'm often working i
start working if i eat at in between
my day it slows me down a little bit and
so i tend to eat once a day it works for
me but whatever your eating habit is
consider and research a little bit about
intermittent fasting the data is piling
up
a lot of data in mice where they allow
mice to eat what they want for a certain
period but they're fasting before
and then they allow mice to eat all
during the day
and they live quite a bit longer when
they fast now
a lot of these studies are you gonna
extrapolate to humans
but that's what we have to go on because
it's very difficult to study
the human race and longevity because a
lot of times you got to follow people 80
or 100 years
so a lot of the data we extrapolate but
intermittent fasting look into it
considerate my final great tip is
exercise i'm going to do a whole another
one on x-rays because it's so important
but
remember exercise releases endorphins it
it
takes the body and it gives a stressor
remember our fasting that gave the body
a stressor
but it could recover you could eat again
when you exercise
a certain amount is good when i go into
exercise i'm going to tell you
not all exercise is good look at your
runner friends
they look 20 years older sometimes
they're addicted they're running
you need recovery period between
exercise
athletes are able you watch what they do
take a hockey player
they they play at night they eat in the
morning they sleep then they eat again
and then they
go have a coffee and then they go play
tim hortons typically
they're lucky but you notice they nap
okay there's the recovery as you get
older
you need more recovery so exercise
is important because it makes you tired
you don't want to be chronically
tired or fatigued you want to be able to
recover
from whatever the stressor is remember
it's the genes
that and and the dna that
starts to go off kilter the proteins
come in repair that dna
and in order for the dna to be repaired
so you don't get amber in cells
you need a healthy recovery there's all
many more sleep habits i'd love to hear
what yours are
remember it's the quality of sleep not
the quantity
and when you ask me how long to do do
treatments last
circle right back and ask yourself
what's your aging rate
if you're smoking if you're drinking if
your hormones
uh or are plummeting uh if you're living
an unhealthy lifestyle and there's
stressors that you can't recover from
obesity weight we're going to dive into
a few more factors but that's sleep
i want to dedicate a whole one to sleep
let me know your sleep
hygiene habits do you think it affects
your skin
stay tuned here keep your skin and body
beautiful healthy
and vibrant