A pimple? A wrinkle? Yeah, we expect to see them at some point. But nothing catches us off guard more than stretch marks—eeck! We’re starting to embrace them as a part of natural beauty, but for many of us, they’re still unwanted. And sometimes, unavoidable.
Stretch marks can appear out of nowhere, whether due to having a baby bump or your HIIT classes at the gym and more. But there are things you can do to limit their formation. This post will examine these steps and treatments to fall back on if they inevitably form.
1. Avoid rapid weight gain or loss (both muscle and fat)
Rapid body weight and composition changes are the primary culprits behind stretch mark formation. When the skin is forced to expand or contract too quickly, it can lead to tears in the dermis, resulting in those unwanted streaks. This applies to fat gain or loss and muscle growth, making it a concern for bodybuilders, fitness buffs and pregnant women.
How to avoid stretch marks while working out or pregnant:
- Aim for gradual weight changes through a balanced diet and regular exercise. Instead of crash diets or extreme bulking phases, focus on sustainable lifestyle changes that allow your skin to adapt over time. As the saying goes, “Slow and steady wins the race.”
- If you’re a bodybuilder or weightlifter, prioritize slow, steady muscle gains rather than rapid bulking. Yes, we know you might be tempted to look like prime Henry Cavill or Michael B Jordan next month. However, the steady approach reduces the risk of stretch marks and results in more sustainable muscle growth.
- During pregnancy, closely follow your doctor’s recommendations for healthy weight gain. Each trimester has different nutritional needs, and your healthcare provider can help you strike the right balance between nourishing your baby and maintaining skin health.
2. Watch out for nutritional deficiencies (which can make stretch marks worse)
Your diet directly influences your skin’s health and elasticity. Nutritional deficiencies can weaken the skin’s structure, making it more susceptible to stretch marks. A balanced diet rich in specific nutrients can help maintain skin elasticity and reduce the likelihood of these marks forming.
How to avoid nutritional deficiency that may cause stretch marks
- Consume foods high in vitamins C, E, and D, zinc, and protein to support collagen production. Vitamin C, found in citrus fruits and bell peppers, is crucial for collagen synthesis. Vitamin E, abundant in nuts and seeds, acts as an antioxidant, protecting skin cells.
- Include sources of omega-3 fatty acids, such as fatty fish (salmon, mackerel), flaxseeds, and walnuts, in your diet. These healthy fats contribute to skin elasticity and overall skin health.
- Eat plenty of fruits and vegetables to ensure adequate intake of antioxidants. These compounds help protect your skin from damage and support its ability to repair itself.
3. Stay hydrated
Yes, you knew this was coming. Proper hydration is vital for smooth and healthy skin, including preventing or reducing stretch marks. Well-hydrated skin is more elastic and resilient, and it is better able to withstand the stretching that occurs with weight fluctuations or pregnancy. Dehydrated skin, however, is more prone to damage and tearing.
How to keep your skin hydrated to prevent stretch marks
- Drink plenty of water daily to keep your skin supple and resilient. Don’t wait until you feel thirsty; by the time you feel parched, you’re already dehydrated.
- Aim for the recommended daily intake of 104 ounces (about 3 litres) for men and 72 ounces (about 2.2 litres) for women. However, individual needs may vary based on climate, activity level, and overall health.
- Consider reducing caffeinated beverages, as they can contribute to dehydration. If you consume caffeine, try to balance it with additional water intake.
4. Keep pre-existing conditions (which may cause stretch marks) under control
Certain medical conditions can significantly increase the likelihood of developing stretch marks by affecting skin structure, hormone levels, or overall health. Managing these conditions effectively can help reduce the risk of stretch mark formation.
Prevent Stretch Marks by Managing Pre-Existing Conditions
- Manage conditions like Marfan syndrome and Cushing’s syndrome, which can affect skin elasticity. Work closely with your healthcare provider to develop an effective treatment plan addressing the underlying condition and its potential skin-related side effects.
- If you have a family history of stretch marks, be extra vigilant with preventive measures. Genetic predisposition (more on this below) doesn’t guarantee you’ll develop stretch marks, but it does mean you should be more proactive in your skincare routine.
- Monitor and control hormonal imbalances that may contribute to stretch mark formation. Conditions like PCOS or thyroid disorders can affect skin health, so regular check-ups and appropriate treatment are crucial.
5. Be mindful of certain medications (that may cause stretch marks)
Some medications, particularly those that affect hormone levels or skin structure, can increase the risk of developing stretch marks. Knowing these potential side effects and discussing alternatives with your healthcare provider can help minimize your risk.
Preventing stretch marks by watching your medication use
- Be cautious with prolonged use of corticosteroid creams, lotions, and pills, as they can decrease the skin’s ability to stretch. If you need these medications for a chronic condition, discuss how to minimize skin-related side effects with your doctor.
- If you’re prescribed steroid medications, have an open conversation with your healthcare provider about potential side effects and alternatives. In some cases, adjusting the dosage or switching to a different medication might help reduce the risk of stretch marks.
- Consider topical treatments like tretinoin (Retin-A) for early stretch marks, but avoid them during pregnancy or nursing. These treatments can help improve the appearance of new stretch marks, but it’s crucial to use them under medical supervision and to be aware of their limitations and potential side effects.
Things to Remember About Stretch Marks
While the preventive measures mentioned above can significantly help reduce the risk of stretch marks, they may not be entirely avoidable due to certain biological factors. So even if you get them despite your best efforts, rest assured that it’s not something you did or missed. Let’s look at stretch mark facts to help you better understand them.
Genetics make some more susceptible to stretch marks
Genetic makeup plays a significant role in determining your skin’s elasticity and ability to withstand stretching. If stretch marks are common in your family, you may be more likely to develop them
Stretch marks aren’t always fully avoidable
Despite prevention efforts, stretch marks can still occur due to various factors like rapid growth, hormonal changes, or pregnancy.
Stretch marks can diminish or dissipate on their own
Initially, stretch marks may appear as reddish or purplish lines, which have the potential to fade over time. The fading process varies from person to person and can take several months to years. While they may become less noticeable, stretch marks rarely disappear without treatment.
Stretch marks are treatable
Various treatment options are available to improve the appearance of stretch marks.
Treatments include laser therapy, microneedling, radiofrequency, chemical peels, and topical treatments. Early treatment of stretch marks often yields better results
Consulting with a dermatologist will help you find the best treatment to reduce stretch marks if you develop them.
Stretch Marks – A Manageable Nuisance
Let’s face it: stretch marks can seem like an uninvited guest who shows up at your party, which is annoying. But they’re not the end of the world. Sure, they might catch you off guard, but they’re far from a life sentence. With the right preventative care, you can keep these stripy visitors at bay or at least make them less noticeable if they inevitably form.
That said, if you develop a stubborn case of stretch marks, remember you have many treatment options. Here at PSSC, we offer a range of treatments that can help reduce or even reverse stretch marks. Our team of practitioners has experience treating all sorts of patients with troublesome stretch marks, and we can do the same for you!
Are you looking to get rid of pesky stretch marks? Contact us for a consultation, and we’ll help you find the best treatment for you.