【译】一些常常被忽略的小常识，四步恢复肌肤健康状态 | 来自wikihow的一篇文章
最近经常上wikihow，觉得有点意思，和知乎有些类似，但是分享做得更专业，国外的分享精神本来就比我们做得好一些。选了一篇小文，很多都是我们以前知道却又忽略了的小常识，最近写的文章都太严肃了，写点轻松的 ：）。
为了保持完整性，所以翻译了整篇，但是里面的有些观点并不适合亚洲人，比如建议每周去一次角质，这对敏感肌肤来说简直就是灾难，还有在脸上涂燕麦、蜂蜜、酸奶之类，个人并不是很赞同。不过总的来说，还是一篇值得看看的科普。翻译得很快，有不准确的地方欢迎大家指出。
原作者姓名: wikihow
原出处: wikihow
原文链接： How to take care of your skin
Skin care involves more than just cleaning it and using lotion. It also involves having a healthy diet, getting enough sleep and exercise, and managing stress levels. Your unique skin type may also determine any additional treatments as well, such as using exfoliating scrubs or moisturizing masks.
肌肤的护理并不只是清洁和使用护肤品，还包括健康的饮食、足够的睡眠和运动、控制自己的压力水平。特殊的肌肤类型有时可以做一些额外的护理，比如去角质或者是保湿面膜。
1
Wash your face twice daily to keep it oil-free, improve complexion, and prevent breakouts. You should wash your face in the morning when you get up, and in the evening before going to bed. Use lukewarm water and a facial cleanser suitable to your skin type. You can wash your face with clean hands, a washcloth, or a soft sponge.
- Follow up with some toner and moisturizer.
- If you wear makeup, remember to remove it as well.
- Don't forget about the skin on your neck! This is often overlooked.
一天洗两次脸：在早上起床和晚上睡觉以前，使用温水和适合你肌肤类型的洗面奶。洁面用手、毛巾或者是海绵都是可以的。
- 接下来使用一些爽肤水和乳液。
- 如果你有化妆，记得卸妆；
- 不要忘记脖子上的皮肤，这个部位经常被忽视。
2
Skip the hot water when bathing or showering, and use lukewarm water instead. Hot water can feel relaxing, but it can also strip your skin of its natural oils. This can lead to dry, patchy skin.[1]
- If you have dry skin, use a moisturizing body wash with natural oils, such as almond, coconut, or olive oil.
洗澡的时候，不要使用太热的水，使用温水就好。热水虽然能让人放松，但是它也会带走肌肤表面的天然油份，导致肌肤干燥。
- 如果肌肤干燥，可以使用一些天然的油比如杏仁、椰子、或者是橄榄油来滋润身体。
3
Gently pat your skin dry with a towel. This applies to both the skin on your face an on your body. It would be even better to leave your skin slightly damp. This way, your skin can absorb the excess moisture and re-hydrate itself.[2]
用毛巾轻轻的拍干你的肌肤，包括面部和身体的肌肤都是一样的。让肌肤保持一点点湿润会更好。这样它可以吸收额外的水分，进行自身再水合反应。
4
Apply moisturizer or lotion while your skin is still damp. Use facial moisturizers and creams on your face, and lotions or body butter on your body. Change the type of moisturizer or lotion you use depending on the season. Use a heavier, richer one during the winter, and a lighter one during the summer.
- Consider a moisturizer that contains SPF to guard your skin against the sun's harmful rays.
- All skin types benefit from moisturizer, including oily! Opt for a lightweight or gel-based moisturizer intended for oily skin.
在肌肤还是湿润的时候使用保湿剂或者是乳液。面部可以使用保湿乳及乳膏，身体可以用乳液或者身体乳霜。根据季节来更换保湿霜、乳液。冬季要用厚重、滋润的产品，夏季需要更为轻薄的产品。
- 润肤乳最好是带SPF值的，减少阳光对肌肤的损伤。
- 所有的肌肤都需要润肤乳，包括油性肌肤。油性肌肤可以选择轻薄或者是凝胶的产品。
5
Exfoliate your skin once a week. This will help buff away those dead skin cells and leave your skin feeling silky-smooth. You use scrubs, loofahs, and exfoliating sponges. Be sure to use a gentler exfoliator on your face than on the rest of your body. Remember, the skin on your face is much more delicate than the skin on your arms and legs.
- Choose exfoliating scrubs carefully. The larger the grains, the more abrasive the scrub will be. Avoid scrubs with walnut shells if you have sensitive skin.
- If you have dry skin, you may want to exfoliate daily. Be gentle about it, and always moisturize afterwards.
一周去一次角质，这可以让你去除死掉的皮肤细胞、让肌肤更加光滑。可以使用磨砂、丝瓜和专门的去角质海绵。面部比身体要采用更加温和的去角质产品。你面部的肌肤可比你胳膊、腿部的皮肤脆弱很多。
- 小心的选择去角质的磨砂，磨砂颗粒越大，去角质的越厉害。敏感肌肤不要选用胡桃壳成分的磨砂。
- 干性肌肤，有时候每天都想去角质，请温和的对待你的肌肤，并在去角质后使用保湿乳。
译者补充：这篇文章是翻译过来的，亚洲人的肌肤没有国外人那么厚，而且这几年敏感肌肤越来越多，对于干性肌肤、特别是敏感肌肤，并不是特别推荐这样使用去角质的产品。
6
Don't be afraid to wear makeup, but do it with care. Use makeup that is suitable for your skin type, and remove it before going to sleep to prevent breakouts.[3] If you wear makeup daily, avoid wearing any makeup for a day or two to give your skin a break.
- Powder-based makeup is great for oily skin, but liquid or cream-based makeup is more suitable for dry.
- Clean your makeup brushes regularly to prevent the build up and spread of acne-causing bacteria.
不用担心化妆，但是要注意：选择适合你肌肤类型的彩妆、睡前记得卸妆。如果你需要每天化妆，不要整天或者两天脸上都带妆，要给肌肤休息的时间。
- 油性肌肤适合粉状的彩妆，液体或者乳状的彩妆更加适合干性肌肤。
- 定期清洗你的化妆刷，避免那些容易导致痤疮的细菌。
7
Read product labels carefully, especially if you have sensitive skin. Not every ingredient in skincare products is safe for skin. Avoid products containing the following ingredients: paraben, phthalates, propylene glycol, and sodium lauryl sulfate. Keep in mind that "paraben" doesn't always appear by itself. It usually is part of a longer ingredient, such as: methylparaben, propylparaben, and butylparaben.[4]
- If you have sensitive skin, consider products that are fragrance-free.
使用产品前请仔细的阅读产品标签，特别是敏感性肌肤。不是所有的护肤成分对肌肤都是安全的。避免护肤品里面含有：尼泊金酯、邻苯二甲酸酯、丙二醇和十二烷基硫酸钠这些成分。记住尼泊金酯并不是看上去这个样子，在成分表里面，尼泊金酯常显示为：对羟基苯甲酸甲酯，尼泊金丙酯，对羟基苯甲酸丁酯。
- 敏感性肌肤请选择不添加香料的产品。
1
Drink 6 to 8 8-ounce (240-milliliter) glasses of water each day. Have you noticed your skin looking a little dry and dull lately? If so, you might not be drinking enough water. Try it for a week, and note the improvements. Drinking 6 to 8 8-ounce (240-milliliter) glasses of water may sound like a lot, but it will leave your skin looking youthful, bright, and glowing.[5]
- Drinking plenty of water may also help reduce acne and keep your skin looking clear.
每天6-8杯水（(240毫升的杯子）。如果你觉得你的肌肤看上去干燥、暗沉，或许是因为没有喝足够多的水。尝试一周，你会看到改变。喝水能让你的肌肤看上去年轻、透亮、光洁。
- 饮用足够多的水还能帮助你减少痤疮，让你肌肤保持清爽。
2
- Eat lots of fruits and vegetables. They are not only good for your body, but they are great for your skin. They are full of vitamins and antioxidants. Fruits and vegetables that are particularly good for skin include:[6]
- Apricots, blueberries, and yellow bell peppers contain antioxidants, which can help keep you looking youthful.
- Avocados, which help hydrate your skin. [7]
- Carrots, which help improve complexion.
- Pumpkin and kiwi, which help keep your skin soft, smooth, and youthful.
- Spinach, kale, and other dark, green, leafy vegetables.
- Tomatoes, which help protect your skin against sun damage.
吃足够多的水果和蔬菜。这不仅仅是对你的身体、对你的肌肤也是有益处的。蔬菜和水果里含有大量的维生素和抗氧化剂。它们对肌肤的益处包括：
- 杏子、蓝莓和黄色贝尔辣椒含有抗氧化剂,可以帮助你保持年轻；
- 鳄梨,有助于皮肤保湿；
- 胡萝卜有助于改善肤色；
- 南瓜和猕猴桃,帮助保持你的皮肤柔软,光滑,年轻态；
- 菠菜、甘蓝和其他深绿色叶的蔬菜；
- 番茄,有助于减轻紫外线对肌肤的伤害。
3
- Don't shy away from fatty fish, such as salmon, sardines, and mackerel.[8] They contain omega-3 fatty acids, which can help keep your skin looking clear.[9] They may also help prevent aging and sun damage, and improve skin elasticity.[10]
- Vegan or vegetarian? Try walnuts.
- Don't like fish? Try grass-fed beef. It also contains omega-6 fatty acids, which can help keep your skin taut and youthful.
可适当的摄入脂质的鱼类，比如鲑鱼、沙丁鱼和鲭鱼。它们含有omega-3脂肪酸，可以让你的肌肤保持清洁。还可以抵御阳光的损伤、提高肌肤的弹性。
- 是素食主义(者)？可以尝试下核桃。
- 不喜欢鱼？可以尝试下草饲牛肉，含有omega-6脂肪酸，有助于保持皮肤紧绷和年轻。
4
- Eat dark chocolate, but in moderation. Chocolate is typically seen as being unhealthy, but if you stick to 1-ounce (15-gram) portions, you can get all its benefits without packing on weight. It contains antioxidants, which help hydrate skin.[11] It can also help improve skin texture and appearance and prevent acne and aging.[12]
适当的吃一点深色的巧克力，巧克力被认为是不健康的食物，但是适当的吃一点（15克），你可以获得所有巧克力的益处，而不长胖。巧克力含有抗氧化剂，有助于皮肤保湿，也有助于改善皮肤质地和外观,预防粉刺和抗衰。
5
- Don't be afraid of fats, but make sure that they are the good kind. Olive oil contains monounsaturated fatty acids, which can help keep your skin looking youthful.[13] You can also find healthy fats in eggs, nuts, and fatty fish, such as salmon. Avoid the bad kind of fats found in junk food and sweets.
不要担心脂肪，但是要确定你吃的是好的脂肪。橄榄油含有单不饱和脂肪酸,有助于保持皮肤的年轻。你也可以在鸡蛋、坚果和脂质鱼类中找到健康的脂肪,例如鲑鱼。避免摄入垃圾食品和糖果中的那些劣质脂肪。
6
- Avoid skin-damaging foods. This includes processed or refined carbohydrates as well as unhealthy fats. Consuming too many of these make your skin age faster. Avoid consuming too many sugars as well.[14]
避免那些会损害肌肤的食物，这包括加工或精制的碳水化合物以及不健康的脂肪。食用过多的这些食物会加速皮肤衰老。避免食用过多的糖。
1
Get 7 to 9 hours of sleep each night. Not getting enough sleep can make your skin appear dull and sallow. It can also result in bags or shadows under your eyes. Getting enough sleep will reduce wrinkles and under-eye puffiness. It will also give you a healthy, glowing complexion.[15]
每晚睡7-9个小时，缺乏睡眠会让你的肌肤看上去黯沉，还会导致眼袋和黑眼圈。充足的睡眠可以减少皱纹和眼袋。也会让你的肤色健康、容光焕发。
2
Reduce your stress levels. Stress can not only wreck havoc on your mind and sleep, but your skin as well. It can lead to acne, breakouts, and other skin problems. Set realistic goals and limits for yourself, and leave time each week so that you can do things that you enjoy.[16] Try some of the following relaxation techniques:
- Take a walk around the block. This will allow you to work off some steam. The fresh air may also help calm your mind.
- Try some breathing exercises. This will force your mind to focus on the exercise and may help you forget whatever it is that is stressing you out.
- Meditate. This is an ancient practice that has been around for centuries—and for good reason! Many people find that it helps them clear their minds and relax.
减少你的压力。压力不仅会影响你的精神和睡眠，也会影响你的肌肤，导致痤疮、皮疹和其他的皮肤问题。为自己设定现实的目标和限度,每周给自己留出时间来做自己喜欢的事情。下面这些放松的技巧你可以尝试一下：
- 绕着街区走一走，这可以让你缓解一些工作压力，新鲜空气还可以帮助你保持头脑冷静；
- 做一些呼吸的练习。这可以让你把精力集中在呼吸上，也许可以帮助你忘记那些让你踹不过气的压力；
- 冥想。这是一种流传了几个世纪的古老而有效的练习，很多人通过冥想放空心灵，得到放松。
3
Make sure you get a few hours of exercise each week. Exercise increases blood flow to your skin and supplies it with oxygen and nutrients. If you exercise hard enough, the sweat will help flush out the toxins in your skin. Exercise may also help reduce stress.[17]
确保每周运动几小时。运动可以增加皮肤的血流，给肌肤提供充足的氧气和营养。如果你的运动量足够大，汗液将有助于带走你皮肤中的毒素。运动还有助于释放压力。
4
Avoid spending too much time in the sun, and always wear sunscreen when you do. Choose sunscreen with a minimum of 15 SPF. You should wear it every day, even during the darker, colder winter months. Avoid the sun between 10am and 2pm, as this is when its rays are most harmful.[18]
- If you don't like wearing sunscreen, consider using a moisturizer or foundation that already have sunscreen in it.
- If you swim or sweat a lot, you may need to reapply sunscreen more often—about every 2 hours.[19]
避免的阳光下呆太长的时间，当你在阳光下时，记得涂上防晒霜。最少选择SPF15的防晒产品。每天都不要忘记涂防晒霜，甚至是黑暗寒冷的冬天。避开上午10点到下午2点的太阳，这个时间段的光线危害最大。
- 如果你不喜欢用防晒霜，可以选择带防晒指数的乳液或者粉底。
- 如果你游泳或者出了很多汗，你需要每2个小时重新涂一次防晒。
5
Quit smoking. Smoking depletes oxygen and nutrient levels in your skin. It also damages collagen and elastin, which results in wrinkles.[20]
戒烟。吸烟会耗尽肌肤的氧气和营养，也会损伤胶原蛋白和弹性蛋白,导致皱纹的形成。
1
Use an oatmeal face mask, if you have acne, sensitive, or oily skin. Oatmeal is great at soothing irritated skin and absorbing excess oil. Mix 5 tablespoons (25 grams) of finely-ground oatmeal with enough water or milk to make a paste. Spread the mixture over your face and wait 20 minutes. Wash the mask off using lukewarm water, then pat it dry with a soft, clean towel.[21]
- For a more scrub-like effect, massage the mask against your skin using circular motions.
痤疮、敏感或者油性肌肤可以选择燕麦面膜。燕麦可以很好的舒缓肌肤，并吸收多余的油脂。将5汤匙(25克)细碎麦片,加入水或牛奶制成膏体。将混合物涂抹在脸上,等待20分钟。用温水洗去面膜,然后用柔软干净的毛巾轻轻拍干。
- 如果需要更好的磨砂效果，可以采用画圈的动作来按摩涂有燕麦面膜的面部。
2
Try a yogurt mask if you have dull, dry skin. Yogurt is very moisturizing. The lactic acid in it also makes it mildly exfoliating, which can help brighten dull or sallow skin. Mix 2 tablespoons (30 grams) of full-fat Greek yogurt with 1 to 2 teaspoons of honey. Apply the mask over your face and wait 20 minutes. Wash it off using lukewarm water, then gently pat your face dry with a soft, clean towel.[22]
- Consider adding a squeeze of lemon juice to brighten your skin or reduce acne.
如果你是黯沉，干性肌肤可以使用酸奶面膜。酸奶滋润的效果很好。乳酸还可以温和的去角质，提亮黯沉或者蜡黄的肤色。将2大汤匙( 30克)全脂希腊酸奶和1到2茶匙蜂蜜混合在一起。将它涂在脸上等待20分钟，用温水洗干净,然后用柔软干净的毛巾轻轻拍干。
- 可以考虑加入一些压榨的柠檬汁来提亮肤色或减少粉刺。
3
Put some honey on your face. Honey is hydrating, moisturizing, antibacterial, and antimicrobial. It is great for all skin types. All you have to do is spread some honey over your face and wait 15 minutes. Wash the honey off using lukewarm water, then gently pat your face dry with a soft, clean towel.[23]
在脸上涂一些蜂蜜。蜂蜜可以保湿、滋润、抗菌和抗微生物，适用于所有的皮肤类型。你所要做的就是在脸上涂抹一些蜂蜜,等待15分钟。然后用温水洗去蜂蜜,最后用柔软干净的毛巾轻轻拍干。
4
Use natural oils to moisturize your skin. Some of the best are: vitamin E oil, jojoba oil, coconut oil, and shea butter. Olive oil is great for some skin types, but it can cause some flaking for others. Simply spread the oil over your skin after a bath or shower, just like you would with regular lotion or body butter.
- Always read the label to make sure that the oil you're getting is pure and not mixed in with other oils.
使用天然的油份来滋润你的肌肤。一些推荐：维生素E油、荷荷芭巴油、椰子油和乳木果油。橄榄油对某些皮肤类型很好,但对另外一些人可能会导致起皮。洗澡或淋浴后把油直接涂在皮肤上就好,就像使用普通乳液或身体黄油一样。
- 记得阅读产品标签,以确保你使用的是纯粹的油,而不是与其混合的油。
5
Try a spa day. Most spas will let you use some of their facilities without getting a pricey treatment (for instance, they will charge a separate entrance fee), so if you want to occasionally try a hot tub or steam room, or even go Eastern European style with a cold plunge and then a sauna to invigorate your skin, sweat out toxins, and improve circulation, it's totally doable and you might like it!
尝试一下SPA。大部分的SPA中心会让你使用他们的一些设施,而并不需要去做那些要昂贵的疗法(例如,一些昂贵的收费项目他们会在单独的入口处收费) 。所以,如果你想偶尔尝试一下热水浴桶、蒸汽房,或者是东欧风格的桑拿：先浇冷水然后蒸桑拿来刺激你的皮肤、出汗排出毒素,改善循环,这是完全可行的,你也许会喜欢上!
参考文献
- ↑ Skin care: 5 tips for healthy skin - Mayo Clinic
- ↑ Skin care: 5 tips for healthy skin - Mayo Clinic
- ↑ http://www.refinery29.com/wearing-makeup-to-bed
- ↑ Get Gorgeous, Naturally! 5 Ways To Detoxify Your Skin Care Routine
- ↑ Get Gorgeous, Naturally! 5 Ways To Detoxify Your Skin Care Routine
- ↑ 25 Best Foods For Your Skin
- ↑ Get Gorgeous, Naturally! 5 Ways To Detoxify Your Skin Care Routine
- ↑ Foods for healthy skin: Top picks - Mayo Clinic
- ↑ 25 Best Foods For Your Skin
- ↑ Get Gorgeous, Naturally! 5 Ways To Detoxify Your Skin Care Routine
- ↑ 25 Best Foods For Your Skin
- ↑ Get Gorgeous, Naturally! 5 Ways To Detoxify Your Skin Care Routine
- ↑ 25 Best Foods For Your Skin
- ↑ Foods for healthy skin: Top picks - Mayo Clinic
- ↑ The Truth About Beauty Sleep
- ↑ Skin care: 5 tips for healthy skin - Mayo Clinic
- ↑ Exercise for Healthy Skin
- ↑ Skin care: 5 tips for healthy skin - Mayo Clinic
- ↑ Skin care: 5 tips for healthy skin - Mayo Clinic
- ↑ Skin care: 5 tips for healthy skin - Mayo Clinic
- ↑ Homemade Oatmeal Face Masks and Their Skin Benefits
- ↑ How to Make An At-Home Yogurt Face Mask | HelloGlow.co
- ↑ Food On Your Face : Honey | Crunchy Betty
- ↑ Nourishing Homemade Sugar Scrub
- ↑ Homemade Coconut Oil Sugar Scrubs
- ↑ Treat Yourself To A Luxurious Homemade Milk Bath! - One Good Thing by Jillee
- ↑ Proper Daily Face Care Can Make a World of Difference