Ageing Gracefully by Lucy Miller, PT and Health Writer
Here we’ll look into ten of the best daily habits to help fight premature ageing.
Ageing is a natural process that every person will experience as the days and years pass - it’s normal for your body and mind to change as you age. But there are many lifestyle changes you can make to keep yourself healthy whilst helping to prevent fine lines, wrinkles, sagging, dark spots, and other visible signs of ageing.
Get your beauty sleep
Lack of sleep is not only linked to a host of health problems, such as depression anxiety high blood pressure and even weight loss but not getting enough sleep can age your brain by three to five years and your skin too. “This is because sleep is when our body releases growth hormone,” says Dr Jacob Teitelbaum, the author of “From Fatigued to Fantastic”.
“Also known as the ‘Fountain of Youth’ hormone, optimizing growth hormone keeps us young. It keeps our muscles toned and our skin at its full thickness. Think of it as a healthy facelift for your entire body, including your face, breasts and abdominals.
If you aren't the best sleeper then try to ensure you to get a good night's rest by avoiding caffeine before bed and exercising earlier in the day rather than late in the day. It’s also a great idea to remove electronic devices from your bedroom and make sure your bedroom is quiet, dark, and relaxing before sleeping.
Eat your fats
Researchers have found that foods rich in healthy fats, vitamins and antioxidants—like salmon, avocados, nuts and olive oil can protect and even restore the skin’s suppleness. One study published in the journal ’Phytotherapy Research’ in 2019 reported that just two handfuls of almonds per day decreased the appearance and severity of wrinkles in just 16 weeks.
Eat a diet rich in plants
There are also many benefits of a diet heavy on fruits and vegetables. Not only do they provide key nutrients that help support healthy ageing and keep your body young, both on the inside and out. “Fruits and vegetables are naturally high in antioxidants and powerful nutrients that promote youthful skin” explains Dr Rajani Katta author of 7 books including Glow: The Dermatologist's Guide to a Whole Foods Younger Skin Diet.
Aim to eat a healthy diet consisting of mostly fruits and vegetables, supplemented with whole grains and healthy, lean proteins. Green tea is naturally high in antioxidants too.
Drink plenty of water
Another key to younger-looking skin is hydration. You should aim for 8 glasses of filtered water each day to keep your skin looking radiant and support optimal health. Dehydration can quickly cause your skin to look dry and dull — emphasizing wrinkles and ageing. In fact, scientists from the National Institutes of Health found that adults who aren't sufficiently hydrated may age faster as well as face a higher risk of chronic diseases than those who stay well-hydrated. This is because “drinking enough water each day replenishes your skin’s tissue and cells, allowing for younger and healthier-looking skin,” says dermatologist Elizabeth Damstetter.
Be careful in the sun
While it’s true that the sun isn’t the only factor in the overall appearance of your skin, it does play a huge role. Damage from the sun’s UV light (UVA and UVB rays) is responsible for about 90% of your skin’s visible signs of ageing. UV rays break down the elastin in your skin, causing a saggy and dull appearance, wrinkles, age spots, uneven skin tone, and more. Beauty writer, Author and co-founder of Beauty Banks, Sali Hughes recommends that you “make sure you buy a broad spectrum sunscreen: one that protects against UVA (primarily ageing) and UVB (primarily burning and cancer-causing) rays and use it whenever you'll be spending extended periods outdoors, whatever the weather. UVA doesn't care if it's hot or cold outside.”
Staying active helps maintain a healthy weight, but did you know that it has been proven to also help you look younger? Research has shown that vigorous exercise, especially high-intensity interval training (HIIT), can slow your ageing at a cellular level by nearly 10 years. But the benefits don’t stop there — exercise also increases blood flow, moving oxygen and critical nutrients throughout your body, leading to a more youthful appearance.
Limit alcohol and caffeine
While we love the occasional glass of vino and our daily latte (or two), both alcohol and caffeine can wreak havoc on your skin by dehydrating it and robbing it of key nutrients. The key here is to drink more water and swap one or two cups of coffee for green tea throughout the day. You could also take a leaf out of model Miranda Kerr’s book and opt for a glass of hot water with a squeeze of lemon every morning. “it’s a great way to kick start your digestion and it’s full of vitamin C” she says making it a great source of hydration and a great way to purify the skin and the body.
Cut back on sugar
Chocolate? Yes, please. Well, maybe not. If you want your skin to age well and always look its best, it’s worth limiting the amount of sugar you eat.
A study published in the journal Nutrients in 2020 found that high-sugar diets increase the rate at which skin ages, exacerbating the lines in your face. This is because “added sugars can increase inflammation in the body, which can accelerate the ageing process,” says nutritionist and diabetes expert Palinski-Wade.
Try a collagen supplement
A study released in 2022 found that when people took oral collagen supplements regularly for at least 12 weeks, their wrinkles lessened and the texture of their skin improved. It makes sense if you think about it: Collagen like Correxico is something our bodies naturally produce and that keeps our skin plump. But as we age, collagen production wanes, which is part of what leads to sagging and wrinkling. Try our Marine Collagen Powder or Collagen Peptides Powder. It’s tasteless and easy enough to pop into your morning coffee, smoothie or even sprinkle over your cereal. Our Marine Collagen Peptides Powder c in pill form too.
Manage your stress
Multiple neuroinﬂammatory skin conditions can be triggered or aggravated by stress hormones, such as psoriasis, atopic dermatitis, acne, contact dermatitis, alopecia areata, itching, and erythema. Chronic stress has also been shown to have a detrimental effect on skin ageing which may lead to premature signs of ageing such as wrinkles, pigmentation, and under-eye circles. The good news is that you have the power to reverse these effects.
Some skin conditions that can be exacerbated by stress can show some improvement when reducing stress”, says Dermatologist, Samer Jaber. Jaber suggests that we take time to unplug and recharge and focus on activities we genuinely enjoy, like yoga and meditation. “You'll be amazed at what stress-relieving activities, coupled with a healthy lifestyle can do to prevent an increase in cortisol,” he says.