Dr. Barbara Sturm shares her Anti-Inflammatory In & Out Routine

it’s not just about putting a topical cream on; there is a holistic approach to reducing inflammation and achieving wellness. My fundamental advices never change – healthy skin is glowing, beautiful skin. Protect and boost your skin barrier function, provide your skin with essential nutrition, drench the skin with hydration and combat inflammation with skincare ingredient science. Allow your skin to heal and have full skin barrier functions to protect from stressors outside. Avoid make-up where you can, aggressive skincare products and harsh treatments and follow an anti-inflammatory and simple lifestyle;

For me, this means I make sure I get enough sleep, take daily exercise, avoid stress, protect against urban and digital pollution and avoid excess alcohol, sugar, fried and processed foods. Anti-inflammatory foods like avocados, salmon, olive oil, tomatoes, nuts, dark berries, and green tea are my constants for daily self-care, sports (I like to move every day), and meditation, yoga and breathing exercises are also key. And I try to have a Buddhist-like outlook to life; I like to keep a happy spirit and try not to worry about the past and the future – it’s important to live in the present.

Stress unleashes excessive levels of Cortisol, a “fight or flight” hormone that can cause inflammation in the skin and up-regulates the production of excess sebum, leading to irritation, breakouts, acne and worsening existing skin dysfunctions. I allow myself a moment of self-care every day. I apply my hydrating Face Mask in the morning whilst I am having my coffee and going through my emails – I have to be time efficient, and this works quickly to provide optimum hydration to my skin. It also feels amazing.  I have always been inspired by Dr. Deepak Chopra and often listen to his meditations for ten to 20 minutes to help me unwind or when I’m in need of recentring. I also like to go skiing or do Pilates or yoga - it’s a great and relaxing way to keep fit and flexible.

I love to begin my day with Bircher Muesli. It’s easy to make and oats are rich in several nutrients including fibre, carbohydrates, plant-based protein, and B vitamins that together can help aid digestion, reduce oxidative stress in the gut, lower cholesterol levels and boost brain function. I have my own perfected recipe you can follow here.

For lunch, I usually make this Anti-Inflammatory Salad with greens, pomegranate, veggies and sometimes feta cheese and my homemade dressing. For dinner, we mix it up, but I love cooking a Thai vegetable curry or teriyaki salmon with roasted vegetables. My daughter Pepper loves pasta so I often cook pasta with a fresh tomato sauce or the other day, I made one with rocket salad, pine nuts and dried tomatoes. We try to keep it healthy but still yummy.