Aging is a natural process that each person experiences. You may notice your hair turning gray or white or your skin beginning to sag and wrinkle. You cannot prevent aging, but you might choose to slow or reverse signs of it. Anti-aging strategies include drinking plenty of water each day, moisturizing your skin, and wearing sunscreen.
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It's essential to focus on keeping yourself healthy as you age with a balanced diet and regular physical activity. Read on to learn about 15 of the best anti-aging strategies to incorporate into your daily routine and stay healthy as you age.
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1. Wear Sunscreen
Make sure you apply a broad-spectrum, water-resistant sunscreen with an SPF of at least 30 daily to prevent dark spots and wrinkles. You can protect your skin from the sun's harmful ultraviolet (UV) rays by wearing sunscreen while outdoors. Sun exposure can increase your skin cancer risk.
2. Take Care of Your Skin
Aging is often visible on your skin. Signs of aging include dark spots, fine lines, thin skin, and wrinkles. You can reverse or slow aging by taking care of your skin. Try exfoliating your skin, for example, with beads or chemical peels. This process helps slough off dead skin cells, revealing a smoother complexion underneath.
Too much exfoliation, however, can aggravate your skin. Consult a dermatologist about what exfoliation method is best for your skin type. They can recommend treatments for more dramatic results than you would get from home remedies, such as an exfoliating peel with glycolic or trichloracetic acid.
Some evidence suggests a topical vitamin C serum can offer several health benefits, such as preventing sun damage. A study published in 2017 found that using a topical vitamin C serum daily for three weeks can improve skin texture and reduce wrinkles on the face and neck.
It's also important to moisturize your skin regularly. Apply a gentle lotion within a few minutes of getting out of the shower or bath to lock in moisture.
3. Try Retinoids
Retinoid, which is a derivative of vitamin A, accelerates cell renewal. This powerful skincare ingredient boosts collagen, improves skin tone and texture, and reduces wrinkles.
Retinoids can dry out your skin or cause acne when you start using them. Start slowly, using a low-strength retinoid every other day. Gradually work your up into using the product every day or trying a higher strength.
4. Protect Your Hands
Hands typically do not receive the same care as the rest of the body. Signs of aging in your hands can include brittle nails, changes in skin texture, dark spots, and wrinkles.
There are plenty of ways to protect your hands against aging, such as:
5. Do Not Smoke
Smoking increases your heart disease and lung cancer risk, in addition to skin problems. The movement of your face when smoking may cause wrinkles. Smoking also has a vasoconstricting effect, meaning it tightens your blood vessels.
Smoking, as a result, can age your skin faster than usual. This habit takes a significant toll on your appearance, contributing to:
6. Eat a Balanced Diet
A balanced diet helps improve your brain function, maintain your weight, and reduce your risk of several health problems. Make sure that you eat plenty of:
Antioxidants protect your cells from free radical damage. These harmful substances might contribute to premature aging and the onset of illnesses like cancer and heart disease. Some of the most common antioxidants include beta-carotene and vitamin C. Antioxidant-rich foods include fruits and vegetables.
A balanced diet also helps keep your heart healthy as you age. Healthy fats, for example, help control your blood pressure, decrease your cholesterol, and reduce your risk of arrhythmia (an irregular heartbeat).
7. Fill Up on Fermented Foods
Fermented foods like kimchi, sauerkraut, and yogurt provide a dose of probiotics, which are organisms that aid digestion. These foods are sources of antioxidants and anti-inflammatory compounds.
Products made with fermented extracts can also make a difference on your skin. A study published in 2022 found that fermented pomegranate helped improve the brightness, elasticity, and moisture of skin after eight weeks.
8. Reduce Your Sodium Intake
High-sodium foods make your body retain water, leaving you feeling bloated and uncomfortable. Those salty foods can trigger a similar response in your face, including puffy eyes.
You can reduce your sodium intake by cooking with salt-free flavor boosters, such as garlic, lemon juice, and fresh herbs. Not only will you feel less bloated, but a low-sodium diet can reduce your risk of high blood pressure.
9. Drink Plenty of Water
Are you drinking enough water each day? Remember to carry a water bottle with you while running errands and pour a glass of water to enjoy with every meal. Experts advise drinking 91–125 fluid ounces (fl oz) of water per day. You will need more water than normal if you live in a humid, hot environment, are physically active, or have a bout of illness that causes diarrhea and vomiting.
10. Minimize Your Alcohol Intake
Alcohol dehydrates your body since it increases urination. Dehydrated skin often appears dry, sallow, and dull.
Cutting back on alcohol can also improve overall health. Excess alcohol intake can lead to long-term health concerns, including a weak immune system, cancer, high blood pressure, mental health problems, and more.
11. Get Enough Sleep
Make sure you get at least seven to eight hours of sleep per day for a good night's rest. A lack of quality sleep can also increase your risk of a host of health problems, such as:
Avoid caffeine and exercise in the late afternoon or early evening if you have trouble sleeping. Try removing electronic devices from your bedroom, and make sure your space is quiet, dark, and relaxing.
12. Stay Physically Active
Regular physical activity has a positive effect on your brain health. Exercise helps improve your thinking, learning, and judgment skills as you age. The Centers for Disease Control and Prevention (CDC) advises 150 minutes of aerobic activity per week, such as biking, jogging, running, or walking.
The CDC also advises two days of muscle-strengthening activities per week. This type of exercise, which includes doing bodyweight exercises and lifting weights, strengthens your bones, joints, and muscles so you can do your daily activities.
13. Manage Your Stress
Research has shown chronic stress speeds up aging. Stress is also a risk factor for autoimmune disorders, cancer, heart disease, and neurological diseases.
Here are some ways to relieve stress:
14. Improve Your Posture
You might look down at your smartphone constantly throughout the day. Craning your neck downward and other repetitive motions cause fine lines and wrinkles. Holding your smartphone at eye level can improve your posture, which might reduce your risk of pain and injuries.
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15. Use Whitening Toothpaste
Stained, yellowed teeth can increase physical attributes of aging. Remove stains with whitening toothpaste or strips to feel more confident about your smile.
You can also prevent discoloration by:
A Quick Review
Your body changes as you get older, and the process of aging is normal. It's natural for your hair to turn gray and your skin to sag and wrinkle. You cannot prevent aging, but there are different ways to slow down the process and keep yourself healthy. Get enough sleep, protect your skin with sunscreen, eat a balanced diet, exercise, and manage your stress.
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There’s no harm in having wrinkles. A few facial lines can be endearing and add character to your face. But it’s no secret that many of us would prefer to keep them in check.
Without medical or surgical intervention, it can be challenging to reverse the appearance of wrinkles once you have them. But there are steps you can take and lifestyle changes you can make to slow down their appearance.
In this article, we’ll take a closer look at eight evidence-backed ways to help keep wrinkles at bay.
Everyone’s skin ages, which is why the skin of a young child and the skin of a 90-year-old looks very different.
Skin loses elasticity as we age because collagen production slows down over time. This process can be exacerbated by a variety of factors, including sun exposure, pollution, and certain lifestyle habits.
As you get older, your skin tends to become thinner and drier, too. When your skin doesn’t have as much moisture or volume as it used to, it can also make it more prone to wrinkles.
Genetics can play a role in how your skin ages over time. This is known as intrinsic aging.
But even if your family has skin that tends to wrinkle easily, you still have a good deal of control over your own skin and how well it ages.
Although it’s inevitable that wrinkles will show up at some point, taking good care of your skin can go a long way in keeping it wrinkle-free for as long as possible.
Below are eight lifestyle factors that can help keep your skin looking healthy and youthful.
It’s a well-known fact that exposure to the sun can damage your skin, leading to premature aging and wrinkles.
According to a 2013 study, regular sunscreen use has the ability to slow down the signs of aging skin.
To protect your skin from the sun’s damaging ultraviolet (UV) rays, it’s vital to apply an SPF of between 30 and 50 every day, even if it’s overcast. UV rays can still penetrate clouds, so don’t skip on sunscreen just because it isn’t sunny.
For extra protection, wear a wide brim hat, light-colored clothes that’ll reflect the sun, and sunglasses with UV protection.
Retinoids, which are derived from vitamin A, are one of the most studied anti-aging ingredients. Sometimes referred to as retinol, retinoids have the ability to increase collagen production, which helps plumps up the skin.
Retinoids also encourage skin regeneration and can promote the creation of new blood vessels, which may help improve the skin’s overall appearance and texture.
There are five main types of retinoids, each with slightly different degrees of potency. Some are available in creams and gels that you can buy over the counter, while others are available by prescription only.
Dermatologists recommend starting with a small amount to test your skin’s tolerance to the product, and using it every other day to avoid peeling.
Talk to your dermatologist to find out which option is right for your skin.
A moisturizer acts like a drink of water for your face.
Moisturizers help to nourish and hydrate the skin. This is especially important as you get older and your skin becomes drier, which makes it more prone to wrinkles.
Research shows that using a moisturizer that contains hyaluronic acid and vitamin C are especially effective at preventing wrinkles from forming or getting deeper.
Ask your dermatologist for product recommendations for your skin.
Drinking water is essential for good health. Your body needs water for almost every function it does.
Besides vital functions like flushing toxins from your body, aiding with digestion, and regulating your body temperature, water can also help keep your skin healthy and hydrated from the inside.
According to a 2015 study that was conducted on a healthy group of women, it was determined that higher water input can have an effect on the hydration of the skin, and it may positively affect skin physiology.
Another study from 2017 found that drinking lemon balm leaf extract, which is typically found in tea, may help boost the skin’s elasticity and correct tissue damage.
You’ve probably heard the saying, “You are what you eat.” When it comes to how well your skin ages, this is especially true.
A large Dutch study from 2019 that had more than 2,700 participants found that dietary habits are associated with facial wrinkling, especially in women.
According to the study, women whose diets include a high amount of red meat and unhealthy snacks tend to have more facial wrinkles than women who include more fruit in their diet.
Foods that are high in anti-inflammatory or antioxidant properties may also improve the skin’s elasticity and protect against skin damage and premature aging. Some foods and drinks with these qualities include:
According to a 2016 study, your sleeping position may have an effect on the formation of wrinkles. The study found that people who sleep on their side or stomach are prone to mechanical compression forces, which can speed up the formation of wrinkles, and also distort facial skin.
One way to prevent this is to try sleeping on your back instead of on your side or stomach.
Silk pillowcases may also be kinder to your skin than cotton, as they create less friction and help prevent abrasion of the skin.
Tobacco smoke damages collagen and elastin, the fibers that give your skin its elasticity and strength.
Also, the nicotine in cigarettes causes your blood vessels to constrict. This reduces the blood flow to your skin. As a result, your skin doesn’t get as much oxygen. It’ll also limit the important nutrients, like vitamin A, that can get to your skin.
According to the Mayo Clinic, the heat associated with cigarettes may also cause wrinkles. Additionally, the repeated pursing of the lips to inhale may lead to premature wrinkling around the mouth.
A 2013 study done on 79 pairs of identical twins found that the twins who smoked had significantly more wrinkles than their counterparts who didn’t smoke.
If you currently smoke, talk to your healthcare provider about a smoking cessation program to help you quit.
Repeated facial movements like squinting, frowning, or pursing of the lips can speed up the formation of wrinkles.
If you find yourself squinting frequently, it may be a sign that you need to get your eyes checked or that you need a stronger prescription for your glasses or contact lenses. Getting a new prescription may benefit your skin as well as your eyes.
If you find yourself frowning or scowling often, you may want to look into ways to relieve your stress. Some helpful stress management techniques include:
Wrinkles are an inevitable part of aging, but there are steps you can take to slow their progress and prevent new ones from forming.
Lifestyle factors like eating a vitamin-rich diet, drinking plenty of water, protecting your skin from the sun, not smoking, and managing your stress play a key role when it comes to keeping your skin healthy and youthful.
Using a retinoid and a moisturizer that contains hyaluronic acid and vitamin C can also be effective at preventing the onset of wrinkles.
If you have questions or concerns about products that may help prevent wrinkles, be sure to follow up with your doctor or dermatologist.
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