Tips for Aging Gracefully: A Holistic Approach to Healthy Skin

Maintaining a skin care routine is essential for the health and vitality of our skin. As we age, it becomes even more crucial to hydrate daily to maintain skin’s moisture, protect it from sun damage, and gently exfoliate to smooth texture and brighten to look and feel our best. Because caring for your skin as you age is about so much more than trying to achieve a “youthful glow”. Rather, it’s about taking care of your mature skin so you can look radiant, and feel confident and healthy at the age you are.

Choosing Skincare Products with Naturally Sourced Ingredients

These days, with the mass availability of products on the market, skin care routines can get lengthy and complicated. If the shelves at the beauty store overwhelm you, you’re not alone! These simple healthy-aging beauty tips can serve as your guide on how to take care of your face by selecting key naturally-sourced skincare ingredients.

Rather than choosing a harsh cleanser, opt for a moisturizing cleanser that gently removes dirt, excess oil, and surface impurities without disturbing the delicate balance of our skin's natural oils. To maintain precious moisture, try a moisturizer enriched with ingredients like shea butter, coconut oil, or aloe vera. These powerful naturally-sourced ingredients deeply hydrate skin and can provide the supple appearance we cherish.

And let's not forget about DIY face masks! Explore homemade blends using honey, yogurt, or oatmeal to soothe and moisturize, rejuvenating and revitalizing your complexion.

Lifestyle Changes for Better Skin

Diet Changes for Healthy Skin

One of the key factors is a healthy diet. Nourishing our bodies with antioxidant-rich fruits and vegetables, omega-3 fatty acids from sources like fish or flaxseed, and staying hydrated with plenty of water can help promote skin health from within.

Exercise Habits for Healthy Skin

Regular exercise also plays a vital role by increasing blood circulation, delivering oxygen and nutrients to the skin cells, and helping to give us that healthy glow. Consistency is key! Whether you choose a low impact, high impact, or mix of both, creating an exercise routine that you enjoy will help you stick with it and have some fun while you’re at it. Remember to always talk to your doctor before starting any new exercise program.

ICYMI: 6 Unconventional Exercises that Don’t Feel Like a Workout

Sleep for Healthy Skin

Getting adequate sleep is another essential factor in promoting skin health, as it allows our skin to rest and repair during the night, helping to achieve a fresh and revitalized appearance. Managing stress levels is equally important, as chronic stress can contribute to inflammation and premature aging. Incorporating stress-reducing activities such as meditation, yoga, or hobbies can have a positive impact on our skin and overall health.

Related: 4 Habits for Healthy Older Adults

Nutrition for Healthy Skin: Eating Your Way to a Radiant Glow

To promote healthy skin from the inside, eat a balanced diet containing plenty of fruits, vegetables and other plant-based foods, which include antioxidants, such as vitamins C and E.¹ Antioxidants can help protect the skin from damage caused by free radicals and environmental stressors such as pollution. To increase your vitamin C and E intake, incorporate foods like blueberries, spinach, red cabbage, and nuts into your diet.

Another crucial nutrient is omega-3 fatty acids, found in fatty fish, chia seeds, and walnuts. A 2018 review found evidence that omega-3 fatty acids can help maintain skin homeostasis, support barrier function, fight free radicals, and promote overall skin health.²

To support a healthy complexion as you age, incorporate skin-friendly foods into your meals and snacks.

• Enjoy a colorful salad with mixed greens, bell peppers, carrots, and avocado, drizzled with an olive oil-based lemon vinaigrette for a dose of vitamins, phytonutrients and healthy fats.
   
• Create a refreshing smoothie using berries, spinach, almond milk, and a spoonful of chia seeds.
   
• For a nourishing snack, pair slices of cucumber with hummus made with chickpeas, tahini, and a hint of lemon juice.

Protecting Your Radiant Skin

When it comes to healthy aging and skin, taking proactive steps can help protect the skin from external factors that contribute to premature aging. Shielding the skin from harmful UV radiation is crucial, as prolonged exposure to the sun's rays can lead to the formation of wrinkles, dark spots, and loss of elasticity. Follow these tips each day to ensure you best protect your skin:

1. Apply a broad-spectrum, mineral based sunscreen with at least SPF 30, regardless of the weather. If you’re outside, remember to reapply sunscreen every two hours, and especially after swimming or sweating.
    
2. For additional protection, especially while outside for a long time in direct sunlight, wearing hats and sunglasses can help shield your face from the sun.
    
3. Seek shade often while outside, you can even bring a handheld umbrella to enjoy your own personal shade while on the go.

Equally important is safeguarding the skin from environmental pollutants, which can accelerate skin aging and cause skin damage. Establish a consistent skincare routine that includes daily cleansing and regular gentle exfoliation appropriate for your skin type to remove surface pollutants and impurities, followed by the use of moisturizing serums or creams to hydrate the skin. Depending on your skin type, consider use of a gentle exfoliant to help smooth texture and brighten the skin. Consult your dermatologist for advice as to the best skin care products for your individual skin type.

By practicing better protection habits, you are not only helping defend your skin against potential premature aging but also helping to ensure its health and radiance.

Holistic Approaches to Aging: Going Beyond Skincare Products

Create a skin care routine that incorporates a holistic approach to looking and feeling your best means going beyond the beauty aisle. To best take care of your mature skin, remember to nourish your body with wholesome foods, get moving, prioritize quality sleep, find ways to de-stress, and help protect your skin from UV damage by using a broad-spectrum, mineral based sunscreen with at least SPF 30. These simple yet powerful lifestyle habits can help you maintain the appearance of youthful and vibrant skin for years to come.

1 Vivien W. Fam, PhD, RDN; Prae Charoenwoodhipong, MS; Raja K. Sivamani, MD, MS; Roberta R. Holt, PhD; Carl L. Keen, PhD; Robert M. Hackman, PhD. Plant-Based Foods for Skin Health: A Narrative Review. 2021 October 30. DOI: https://doi.org/10.1016/j.jand.2021.10.024 
2 Huang TH, Wang PW, Yang SC, Chou WL, Fang JY. Cosmetic and Therapeutic Applications of Fish Oil's Fatty Acids on the Skin. Mar Drugs. 2018 Jul 30;16(8):256. doi: 10.3390/md16080256. PMID: 30061538; PMCID: PMC6117694.