I was picking up some items at a retail store the other day, and I paused to look at the skin care products. They filled two aisles.

While watching TV later, ads for skin care products beckoned both men and women to help prevent age spots, sagging or crepey skin. I found myself studying my hands and arms and applying some lotion.

We probably all realize that we need to take care of our skin, which is our body’s largest organ. As part of our integumentary (“outer covering”) system, skin covers us from our head to our toes.

Skin is made up of three layers, including the top layer (epidermis), the middle and thickest layer (dermis) and the bottom fatty layer (hypodermis).

Skin varies in thickness from the thin layer of our eyelids to the thickest layer on the soles of our feet. It also houses many nerves and blood vessels to help with our sensations of touch or pain.

Our hard-working skin replenishes itself monthly. Yes, you read that correctly.

According to some experts, we shed and replace about 40,000 skin cells daily.

Our skin protects us from germs and the sun's radiation. It helps control our body temperature through perspiration through the skin’s pores.

November is National Healthy Skin Month, sponsored by the American Academy of Dermatology. While November marks the start of winter in the Midwest, it serves as a good reminder that taking care of our skin is not only something to do in the warm, sunny summer months.

Follow these recommendations to take care of your skin.

• Be sure to apply sunscreen in all seasons to protect your skin from the damaging and aging rays of the sun. Many health experts recommend sunscreen with a Sun Protection Factor (SPF) of at least 30.
• Avoid tanning – both indoors and outdoors. Tanned skin is actually damaged skin.
• Avoid smoking cigarettes and e-cigarettes. Nicotine can promote the aging of the skin, and smoking is linked to many types of cancer.
• Be sure to clean your skin with gentle cleansers and apply moisturizing lotion.

Check for any suspicious moles or changing spots on your skin. Remember the ABCDEs of sun safety, and report any to your health care provider:

• Asymmetry (irregular shape)
• Borders that are uneven or scalloped
• Color, such as brown, black, red, white or blue
• Diameter larger than a pencil eraser
• Evolving (changing in size, color or texture)

Besides these lifestyle factors, we also need to stay hydrated and to eat a nourishing diet to protect our skin from the inside out. Consider these tips:

• Be sure to drink plenty of water or other beverages. On average, more than 80% of our fluid needs come from water and other beverages, while about 20% comes from the water in food. Alcohol-containing drinks and caffeinated beverages act as diuretics and pull water from our body, so they should be limited or avoided.
• If you do not like plain water, add some lemon, apple or cucumber slices and keep in the refrigerator for regular sips.
• Serve more moisture-rich soups as we settle into the fall season.
• Enjoy more fruits and vegetables, which are especially high in natural antioxidants that protect our skin and the rest of our body. Adults need about 4 ½ cups of fruits and vegetables daily to meet current recommendations.

This flavorful recipe is rich in vegetables and fluid to help nourish and hydrate your skin. The recipe and nutrition analysis are courtesy of Iowa State University’s “Spend Smart. Eat Smart.” program.

Loaded Potato Soup

4 medium potatoes, peeled and cubed (about 4 cups)
1 onion, chopped (about 1 cup)
1 teaspoon garlic powder
1/2 teaspoon ground black pepper
2 cups low-sodium chicken or vegetable broth
1 cup frozen peas
1 cup nonfat milk
3/4 cup shredded cheddar cheese
Optional garnishes: sliced green onions, shredded cheese, crumbled bacon, diced ham, croutons, soup crackers

In a large saucepan, combine potatoes, onion, garlic powder, ground black pepper and broth. Cover and cook over medium-high heat until boiling. Reduce heat to medium. Simmer until potatoes are tender, stirring occasionally (12-15 minutes). Use a potato masher or fork to slightly mash the potatoes. This will also thicken the soup. There should still be pieces of potato in the soup. Stir in the peas, milk and shredded cheese. Cook and stir until the cheese is melted (3-4 minutes). Add garnishes and serve right away.

Makes four servings (1 ½ cups each). Without extra toppings, each serving has 340 calories, 8 grams (g) fat, 16 g protein, 53 g carbohydrate, 7 g fiber and 240 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – Oct. 30, 2025

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu