If you want to tap into that fountain of youth, here are the 6 most effective ways to achieve healthy, youthful skin:
1. Use Sun Protection
Sunlight triggers oxidative damage and is one of the primary external causes of aging skin, but that doesn’t mean you should hide inside all day. Just be mindful of how much sun you’re getting each day and if you’ll be outside for an extended period of time, apply a natural sunscreen.
Getting enough sunlight is vital for the production of vitamin D.
Without vitamin D, you’re at risk of (6, 7):
- Malabsorption of calcium and phosphorus (leading to decreased bone mineral density
- Increased risk of osteopenia and/or osteoporosis
- Neurological diseases
- Cardiovascular diseases
- Diabetes
- Autoimmune disease
- Cancer
NativeTip: Be mindful of how much sun you’re getting each day. When you know that you’ll be outside for an extended period of time, apply a natural sunscreen.
2. Consume Antioxidants
Because oxidative stress is one of the underlying causes of skin aging, antioxidants are your best bet in combating its damage (8).
The best way to get your antioxidants is through food. Fruits and vegetables are rich in antioxidants and compounds, along with other phytonutrients that support the health of your body on a cellular level.
Excellent sources of antioxidants include (9):
- Blueberries
- Strawberries
- Cherries
- Dark Leafy Greens
- Broccoli
- Avocado
- Red Cabbage
- Nuts
- Dark Chocolate
- Turmeric Curcumin
- Astaxanthin, found in krill oil
When buying antioxidant-rich foods, look for a variety in color. The more colors you have on your plate, the wider the range of antioxidants you'll be providing your body.
3. Avoid Smoking Cigarettes
Smoking cigarettes speeds up the aging process of your skin and often results in wrinkles.
The chemicals in cigarettes directly damage your extracellular matrix (ECM) by degrading collagen and elastin. This leaves your skin looking dull and less elastic.
In addition to this, the nicotine in cigarettes narrows the blood vessels in your skin, impairing blood and oxygen flow to your cells (10).
4. Reduce Stress
Emotional stress can directly impact your skin’s health through several pathways, most notably inflammation and oxidative stress. Although reducing stress may be easier said than done, the potential benefits of lowering your stress levels are far-reaching for your overall health and well-being (11).
If you don’t know where to begin, try stress-reducing practices like meditation, breathwork, yoga, or journaling to calm your mind.
Native Note: Stress can also impact your collagen levels, contributing to the symptoms of aging skin.
5. Stay Hydrated
Water is the main component of your body, making up (12):
- 45-75% of a person’s body weight
- 70-75% of a person’s muscle mass
- 10-40% of a person’s fat tissue
With that being said, it plays a vital role in your physiology and the maintenance of cellular processes. In short, every tissue and organ in your body needs water to function, and your skin is no exception (13).
When you're dehydrated, your skin becomes dehydrated—appearing dry and dull. If you want to keep your skin happy and healthy, be sure to drink at least 6 to 8 glasses of water a day.
6. Take a Collagen Supplement
Collagen makes up nearly 30% of the protein within the connective tissue of your extracellular matrix (ECM) (14). Your ECM is the part of connective tissue that provides scaffolding and structure, maintaining balance throughout the body. It occupies the space between your cells, connecting and holding everything in place (15).
When it comes to your skin, your ECM is its main support system. The stronger your ECM, the tighter and firmer your skin will be. While there are approximately 28 different types of collagen, Type 1 and Type 3 are the most abundant types in your skin. In fact, 80-90% of the collagen in your body is made up of either Type 1, Type 2, or Type 3 collagen (16, 17, 18).
With collagen being a vital component of your extracellular matrix, several studies have confirmed its potential to slow aging skin.
