Over time, skin ages due to exposure to sunlight, personal habits and genetics. Repeated facial expressions can result in fine lines and wrinkles while decreased elasticity makes skin thinner and frailer over time.
Healthy ageing is unavoidable, but by making some simple lifestyle adjustments you can lessen its effects. This includes getting enough rest, eating a nutritious diet and applying sunscreen regularly.
1. Eat a Healthy Diet
Many factors contribute to the aging process, from genetics to daily habits and the environment – but perhaps one of the most influential contributors is diet. Eating a nutritious diet that includes plenty of fruits and vegetables, whole grains and lean proteins as well as drinking enough water is also key in keeping skin hydrated and reducing inflammation.
Diets high in salt and processed foods may accelerate aging. Excess sodium causes your body to retain water, leading to bloat and puffiness. Therefore, it’s wise to limit sodium-rich foods, like pepperoni pizza, chips and packaged soups and meals; and opt for healthier choices such as berries, tomatoes and cooked or steamed vegetables as alternatives.
Avoid sugary foods to foster a healthier complexion by choosing those rich in fiber and protein instead. Sugar can damage cells, leading to fine lines and wrinkles. Instead, choose foods high in these nutrients that slow the release of glucose from bloodstream.
Final steps include drinking enough water and getting adequate rest. Insufficient rest can make skin look tired and older. Aiming for eight hours can help protect against dark spots, uneven tone and hyperpigmentation while taking antioxidant-rich supplements like turmeric extract (found in our Double Serum) can also combat oxidative stress and free radical damage.
2. Exercise Regularly
Regular exercise not only improves overall body health but can also provide multiple anti-ageing benefits for skin cells. Exercise increases blood circulation to deliver oxygen and nutrients to skin cells and encourage cell division. this leads to healthier replacement cells being formed, leading to better texture, tone and appearance of your skin. Studies have even demonstrated how high intensity and endurance exercises may slow down aging by increasing telomerase activity – helping protect DNA while encouraging cell repair processes.
Diet is also essential. Aim for an abundance of fresh fruits, vegetables, and lean proteins while limiting sugar-laden and refined carb-laden food items; these could cause premature aging.
Tip two is to fight stress, which has been shown to accelerate skin aging. Meditation, yoga, deep breathing exercises and other relaxation methods may help. Sleep is also vital as this time is when our skin and bodies do the most necessary repair work.
Attributes of aging that may become visible over time include sun damage, dark spots, fine lines and uneven skin tone. All can be reversed through various treatments – chemical peels among them – available in Bryn Mawr. A dermatologist in this city can recommend which options would work best for you, for optimal results it’s wise to get them early on before they become more evident.
3. Quit Smoking
Quitting smoking will minimize or reverse these issues by decreasing toxins found in tobacco smoke that inhibit collagen production, increase fine lines and wrinkles, cause skin discoloration, or lead to skin discoloration.
Smoking can give the skin a leathery appearance as it reduces oxygen supply to it, leading to dry, flaky conditions and speeding up wrinkles and age spots.
Even if you have been smoking for years, making lifestyle changes and receiving professional treatments can still give your skin a younger-looking glow. Non-invasive and minimally-invasive procedures exist that can smooth wrinkles, tighten skin and brighten complexion – from laser resurfacing to hyaluronic acid fillers – offering several ways to turn back time on your face for younger, healthy-looking skin.
Quitting smoking can have immediate benefits on skin health and appearance within a month, according to research from 2019. According to this 2019 research study, your body begins regenerating its own collagen production in as little as a month post-cessation; furthermore a small 2013 study discovered signs of age spots and hyperpigmentation beginning to fade between 4-12 weeks post cessation. Circulation also improves, providing more oxygen and nutrients directly to your complexion, brightening it more and making you appear healthier; results of which could last years after quitting, provided former smokers follow an effective skincare regime and limit sun exposure.
4. Stay Hydrated
Hydration is essential for all bodily functions and may even help slow or reverse the signs of aging. A recent study conducted by the National Institutes of Health concluded that people who drank adequate amounts of water had lower risk for chronic diseases and died early, in addition to being an easy way to slow or reverse skin aging.
Hydrate throughout your day with plenty of water – aim to drink around eight glasses (3.7 liters). However, depending on your activity level and weather conditions you may require more or less. Incorporate other hydrating beverages like green tea, milky beverages, fruit juices soups or smoothies into your diet for additional hydration benefits.
Moisturizer should also be part of your daily skincare regimen, and is particularly essential during winter. Applying serum with hyaluronic acid, lipids and ceramides may help strengthen your moisture barrier for maximum hydration and soft skin. A humidifier can also keep skin hydrated and soft!
Sleep is also crucial. According to studies, adequate rest helps avoid dark circles and dull skin while slowing the aging process. By following these simple steps you can achieve beautiful radiant skin! To learn more about preventing and reversing aging contact a dermatologist near you. Bryn Mawr dermatologists offer services and treatments designed to make you look younger!
5. Apply Sunscreen
Every month brings new beauty offerings, and while it can be tempting to incorporate new anti-aging products into your routine, the key ingredient may already be there – sunscreen is an anti-photoaging essential used by dermatologists and influencers alike; its usage has been shown to reduce photoaging caused by UV radiation exposure.
UV rays are the root cause of fine lines and wrinkles, dark spots or age spots, uneven skin tone, enlarged pores and loss of elasticity – in fact experts believe up to 80% of age-related changes are caused by UV damage.
Prevent this by regularly applying broad-spectrum sunscreen with an SPF 30 or higher – even on cloudy days – especially on any exposed areas such as your face, neck or chest. Even light coming through windows can damage skin so it is crucial that a broad spectrum sunscreen be used on exposed parts such as face neck and chest.
Not only should you apply sunscreen regularly, but other ways of safeguarding the skin include wearing wide-brimmed hats and sunglasses as well as staying hydrated by drinking plenty of water. Bryn Mawr dermatologists may suggest chemical peels which work by exfoliating dead cells away to reveal fresh, healthy skin underneath – but always discuss with them first to find out which treatment option best fits your individual skin type!
6. Get Regular Skin Checks
Full body skin checks should be part of preventative health care for people at higher risk for skin cancer. Early detection increases chances of successful treatment. UV radiation from sunlight or tanning beds is the main source of skin damage; to protect oneself against its damaging effects it’s essential to wear sunscreen daily and limit artificial tanning products as much as possible, plus getting annual checks from a board-certified dermatologist.
Recent breakthroughs have made it possible to reverse some signs of aging, such as fine lines and wrinkles. However, it’s important to remember that aging affects all parts of our bodies; efforts aimed at diminishing wrinkles should also focus on hyperpigmentation, dark spots, uneven tone/texture imbalance and dryness as markers of aging.
At least once annually, it’s important to get a full-body skin check. Be sure to remove all makeup, artificial tanning agents or nail polish so the doctor has an unobstructed view of your skin. Additionally, learn self-examination techniques; inspect yourself from head-to-toe every month in search of changes that could indicate cancer; if any appear, see your dermatologist as soon as possible – our physician finder tool can help find one nearby!
