We all want to stay looking and feeling our best, and that includes appearing youthful for as long as possible.
There are several things that can contribute to the advancement of aging, particularly as we see it in our skin when we look in the mirror. Just as there are activities and behaviors that make us age faster, there are steps we can take to naturally delay and prevent the visible signs of aging.
A natural anti-aging skin care routine that includes proper nutrition, regular exercise, positive lifestyle habits, supplements, and yes, the right skincare products, can help stave off visible signs of aging.
Why do we experience skin aging?
There are factors inside the body that cause our skin to age, as well as things outside the body that can contribute to visible aging of the skin.
As we age, our bodies produce less collagen in the skin. Collagen is a structural protein that keeps the skin strong.
After the age of 20, the amount of collagen a person will produce decreases by about 1% each year. In addition to decreased collagen production, sweat and oil glands work less effectively and less elastin is produced.
Outside of the body’s decreased ability to produce collagen and elastin, there are also environmental factors that accelerate aging such as UV rays from the sun, tobacco use, and exposure to pollution.
Excessive levels of psychological stress have been shown to accelerate the formation of wrinkles due to increased levels of cortisol in the body.
High levels of cortisol can break down elastin and collagen, as well as increase inflammation, both of which contribute to skin aging.
Your 5 Step Natural Anti Aging Skin Routine
Diet plays a significant role in the health and appearance of the skin. In general, a diet high in fruits, vegetables, whole grains, and healthy fats can improve skin health and appearance and delay aging.
Fatty fish, like salmon, contain omega-3 fatty acids that help moisturize the skin and reduce inflammation. Avocados are high in healthy fats and contain vitamins E and C, which are both advantageous for skin health. Walnuts and sunflower seeds are also excellent sources of fatty acids and vitamin E.
Beta-carotene and vitamin C are important antioxidants for your skin. Vitamin C is required for the body to create collagen. Eat sweet potatoes, red and yellow bell peppers, tomatoes, and broccoli to increase your intake of these amazing phytochemicals.
For optimal skin health, avoid highly processed foods with added sugar and saturated fat. Limit junk food and processed meats. Aim to fill your diet with fresh, whole foods to keep your skin looking healthy and beautiful.
Lastly, make sure you drink plenty of water to keep your skin hydrated.
Exercising regularly has many health benefits, but it can also improve the health and appearance of your skin.
One study showed that people in their 40s who exercised regularly had similar skin quality to people in their early 30s. This is believed to be related to sweating. Increased sweating seems to regularly clear the skin of impurities, leaving it appearing healthy and glowing.
Exercise is also a great way to take a break from the stresses in life. We know that increased stress levels can increase the signs of aging, so taking a break for a walk or a hike can lower those stress levels and keep you looking younger.
3. Lifestyle Habits
As briefly mentioned before, lifestyle habits can accelerate the aging process. Avoiding things like smoking, excessive alcohol use, constant stress, and poor sleep habits can give you a more youthful look.
If you smoke, talk to your doctor about options for quitting.
Try to limit alcohol intake to 1-3 drinks per week. People who limit their alcohol intake not only appear younger but also have a decreased risk for cancer and other health complications.
Keep the stress-inducing situations in your life to a minimum. If you can’t currently reduce the amount of stress in your life, find a way to manage it such as meditation, exercise, or therapy.
Make sure you get adequate sleep. Most people need about 8 hours of sleep per night. If you have difficulty sleeping, try setting a nightly routine to prepare your body and mind for restful sleep.
Some supplements can improve skin health and appearance. Remember that collagen production decreases by 1% each year starting at age 20. Adding a collagen supplement to your diet can support healthy skin in light of this decreased production.
Naked collagen contains only one ingredient: bovine hide collagen peptides sourced from pasture-raised cows in Europe. It is free from any additives or artificial sweeteners, so you won’t be adding any processed ingredients that may decrease the health of your skin.
Also recall the importance of regular exercise, sweating, and hydration in promoting skin health.
Increased sweating increases the clearing out of pores, but it also depletes the body of fluid and electrolytes.
Our electrolytes powder packets can help replenish those fluid and electrolyte losses without the harmful effects of added sugars that some other products contain. Add the packet to water to hydrate your body and skin after exercise.
5. Skincare products
As mentioned before, damage from the sun’s UV rays can cause wrinkles, dark spots, and premature aging, not to mention increase the risk for skin cancer. Applying sunscreen daily is a great way to improve the health of your skin and reduce aging.
Look for a sunscreen with a formula that prevents both UV-A and UV-B rays. While UV-B rays can cause sunburn and UV-A rays can increase the signs of aging, both kinds increase the risk of developing skin cancer.
That’s why looking for a formula that prevents both rays is important. Another thing to be aware of is that a higher SPF provides more protection. Opt for an SPF above 45 for the most protection.
Moisturizers can improve the appearance of your skin by providing moisture and temporarily making the skin appear plumper, decreasing the appearance of lines and wrinkles. Avoid products that contain fragrances and ingredients that are harsh on the skin.
Aging is a natural part of life, and while some things are out of our control - like decreased collagen production as we age - there are certain measures you can take to keep the skin looking young and healthy.
Through a healthy diet, regular exercise, positive lifestyle choices, and help from supplements, you may be able to reduce the signs of aging.