Is smooth skin the result of an Instagram filter? Aesthetic medicine? Or perhaps genetics? Can we stop the ageing process? Or is it already too late to make a change?
The ageing of the body, including the skin, is a natural biological process. It unfolds over several decades, giving us plenty of time to come to terms with it or, if we prefer, to take steps to slow it down.
So why does the skin age? Is it simply because time passes? Not at all!
Biology and lifestyle
Studies comparing identical twins who led different lifestyles have shown that lifestyle can have a major impact on the skin’s appearance and condition.
The differences were particularly noticeable in facial appearance. The longer one twin had smoked, the older their skin tended to look. Similar effects were associated with greater sun exposure (photodamage), alcohol consumption and lower levels of physical activity [1]. Particularly noticeable changes included wrinkles and changes in skin pigmentation [2, 3].
Smoking, both active and passive, excessive sun exposure, an unhealthy diet and stress can all leave their mark on our skin, as well as on our overall health. However, it is never too late to improve your habits and support the ageing process in a healthier way.
How can you delay the appearance of wrinkles?
1. DIET
A well-balanced diet can provide valuable nutrients that support healthy-looking skin. Make sure it includes generous amounts of omega-3 fatty acids, vitamin A and vitamin E, as well as minerals that support the skin’s firmness and resilience.
Eat plenty of fruit, vegetables and nuts, as well as fish and bone broth.
Limit your sugar intake. Research suggests that during the glycation process, collagen fibres can become damaged, which may accelerate visible signs of ageing [2,3].
2. SUPPLEMENTATION
If you are unable to get everything you need from food alone, you may wish to consider supplementation. Dietary supplements can provide nutrients that may be lacking in your everyday diet.
Collagen supplements provide collagen-derived peptides, while collagen from food must first be broken down during digestion into smaller peptides and amino acids.
Scientists often compare collagen to the framework of a house because it provides structure and support for our tissues [4].
Research suggests that around three months of collagen supplementation may lead to noticeable improvements in skin hydration and elasticity, as well as a reduction in the appearance of wrinkles [5].
3. SKINCARE
Do not forget about daily cleansing, moisturising and applying sunscreen, preferably SPF 50.
The skin is a delicate organ. Excessive exfoliation, frequent use of exfoliating acids and prolonged sun exposure can all affect its condition. As a result, the skin’s lipid barrier may become compromised.
This barrier helps protect the skin from harmful external factors, including bacteria and viruses, while also helping it retain moisture and prevent excessive water loss.
4. HYDRATION
Remember to stay well hydrated every day. Drinking too little water may have a negative effect on the skin, making it look less firm and less supple.
5. PHYSICAL ACTIVITY
The increased blood and lymph flow that occurs during exercise can help improve circulation and oxygen delivery to the tissues while also helping to reduce puffiness.
You can complement regular physical activity by practising facial yoga. These techniques are designed to relax and strengthen the facial muscles, which may help support the appearance of the skin.
6. SLEEP
If you often look tired, have dark circles under your eyes or notice that your complexion looks dull or grey, lack of sleep may be one of the reasons.
A good night’s sleep gives the skin an opportunity to recover and regenerate. Even a short daytime nap can sometimes help. Give your skin that chance - and do not let worries about wrinkles keep you awake at night.
7. GIVING UP STIMULANTS
Unfortunately, habits formed when we are young can leave their mark for years.
The sooner you give up substances that disrupt your body’s natural balance, or significantly reduce your intake of them, the better it may be for both your health and your skin.
For the sake of your skin, avoid smoking and limit alcohol consumption.
Do not obsess over the mirror. Your time and energy are better spent elsewhere. Age plays its part, genetics play theirs, and you can play yours too.
A healthy daily routine can help you understand your body better and become more accepting of its imperfections. Body-positive thinking can genuinely make a difference. It can help you feel more at ease at every age and in every situation.
The goal is to appreciate your body and feel comfortable in your own skin.
Whether wrinkles, acne or a few extra kilos have been keeping you awake at night, learn to recognise your own beauty. It is never too late for that.
References:
1 - Factors contributing to the facial aging of identical twins https://pubmed.ncbi.nlm.nih.gov/19337100/
2 - Factors that affect skin aging: a cohort-based survey on twins https://pubmed.ncbi.nlm.nih.gov/20026845/
3 - Smoking and skin aging in identical twins https://pubmed.ncbi.nlm.nih.gov/18087005/
4 - Structure of the tendon connective tissue https://pubmed.ncbi.nlm.nih.gov/11085557/
5 - Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/33742704/
