Preventing premature aging -
Some causes are more obvious—like spending too much time in the sun without proper protection—while others are much more sneaky.
LoGerfo says. Food is the basis and underpinning of our existence, and food is the primary way we get the necessary nutrients for growth and preservation.
It has been proven that poor eating practices are an important cause of premature skin aging. Danielpour says. Feeling great is the end goal here. However, science also demonstrates that poor mental health can show up physically on our face over time.
All of this could possibly cause skin aging. LoGerfo adds. Applying moisturizing is also critical. Hydrated skin helps protect the skin barrier and provide comfort while also helping you look more youthful.
She adds that moisture also allows skin to be more soft and supple during movement, which can make fine lines or wrinkles less noticeable.
To that end, moisturized skin looks less dull and far more radiant compared to dry skin. It also prevents our bodies from doing the important work that takes place while we sleep, including skin cell turnover and collagen production.
However, this is one area where too much of a good thing can start to backfire. Skin Cancer Foundation. Photoaging: What you need to know about the other kind of aging. Published January 10, Cao C, Xiao Z, Wu Y, Ge C. Diet and skin aging-from the perspective of food nutrition.
McIntosh AM, Relton C. Do depression and stressful events cause premature aging? American Academy of Dermatology. Accessed August 7, Purnamawati S, Indrastuti N, Danarti R, Saefudin T. The role of moisturizers in addressing various kinds of dermatitis: A review.
Clin Med Res. Oyetakin-White P, Suggs A, Koo B, et al. Does poor sleep quality affect skin ageing? Clin Exp Dermatol. Elkhenany H, AlOkda A, El-Badawy A, El-Badri N. Tissue regeneration: Impact of sleep on stem cell regenerative capacity. Life Sci. Jang SI, Lee M, Han J, et al.
A study of skin characteristics with long-term sleep restriction in Korean women in their 40s. Skin Res Technol. Rodan K, Fields K, Majewski G, Falla T. Skincare bootcamp: The evolving role of skincare. Plast Reconstr Surg Glob Open.
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. 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 found that fermented pomegranate helped improve the brightness, elasticity, and moisture of skin after eight weeks. 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.
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— 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.
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.
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. 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 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. 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:. 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. 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:. 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. Aging changes in skin. National Institute on Aging.
What do we know about healthy aging? American Academy of Dermatology Association. Sunscreen FAQs. Sun exposure. Skin care and aging. How to safely exfoliate at home. Grajqevci-Kotori M, Kocinaj A. Exfoliative skin-peeling, benefits from this procedure and our experience.
Med Arch. Pullar JM, Carr AC, Vissers MCM. The roles of vitamin C in skin health. How to care for your skin in your 60s and 70s. Retinoid or retinol? What can make my hands look younger?
Centers for Disease Control and Prevention. Health effects of cigarette smoking. Pizzino G, Irrera N, Cucinotta M, et al. Oxidative stress: Harms and benefits for human health. Oxid Med Cell Longev. Facts about polyunsaturated fats. Paul AK, Lim CL, Apu MAI, et al.
Are fermented foods effective against inflammatory diseases? Int J Environ Res Public Health. Chan LP, Tseng YP, Liu C, et al. Fermented pomegranate extracts protect against oxidative stress and aging of skin.
J Cosmet Dermatol. American Heart Association. Effects of excess sodium infographic. How to reduce sodium. Water and healthier drinks.
Water in diet. National Institute on Alcohol Abuse and Alcoholism. Alcohol use and your health. Healthy sleep. Tips for better sleep. How much physical activity do adults need?
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