Jack LaLanne is 92 years old in this picture. Source: Static.Flickr.com
Now more than ever, women of all ages are concerned with looking younger. And no wonder, with more information, products, and procedures available to them than ever before. Despite all of the newfound technologies out there, however, an effective anti-aging routine doesn’t have to be complicated. Here are 10 simple ways to look younger for far longer:
1. Relax.
Stress triggers the release of hormones that cause inflammation in the skin, which worsens the effects of, and even causes, free radical production and more rapid aging, according to Dr. Nicholas Perricone, author of The Wrinkle Cure. It seems like common sense, but learning to relax and finding the time to do what makes you happiest in life will make you glow from the inside out. One of my favorite guides is Finding Your Own North Star by Martha Beck – it taught me to relax and enjoy the work-life balance like no other.
2. Sleep at least 7 hours per night.
Sleep is when your skin restores and renews itself. To maximize your sleep efforts, take some advice from Dr. Ben Kaminsky, founder of B. Kamins skin care:
- Wear earplugs if necessary.
- Keep the room as dark as possible.
- Have a light, high-carb snack before bed, which increases serotonin production, which triggers calmness that can result in sounder sleep.
- Cut out caffeine.
- Take a warm bath before bedtime.
- Beware of medications that can disturb sleep (talk to your doctor).
- Spend time outside, especially in the morning, to keep body rhythms in harmony
3. Eat healthfully, and take a multivitamin.
Although multivitamins certainly are not a complete substitute for healthy eating, taking a vitamin has been shown to have skin-beneficial effects, as demonstrated in a 2007 study in Skin Pharmacology and Physiology. In the study, it was shown that either an oral supplement with antioxidants lutein and zeaxanthin or the cream with the same ingredients improved skin elasticity, hydration, and protection against sun damage. However, the combination of oral and topical formulations boosted numbers the most — skin hydration by 60 percent and protection against sunburn by 20 percent. Therefore, by taking beneficial ingredients orally and applying them topically, you are getting the greatest effects for your skin.
To keep skin hydrated, Dr. Howard Murad recommends a supplement that contains all of the following elements:
- antioxidants
- fatty acid supplements, like fish oil, to encourage the body to make its own water-holding molecules
- glucosamine supplements, also to encourage the body to make its own water-holding molecules
- lecithin, and its building blocks phosphatidylcholine and choline to maintain cell walls
4. Protect your skin from the sun.
Wear a sunscreen of at least SPF 30 everyday, and try to wear sun-protective clothing, including a hat. The effectiveness of ultraviolet protective clothing is measured by Ultraviolet Protection Factor, or UPF. Unlike SPF, which quantifies only UVB protection, UPF incorporates both UVA and UVB (broad-spectrum) protection. In general, according to Dr. Leslie Baumann, a UPF of 10 equals protection of about SPF 30. Sunscreen pills, such as Murad Pomphenol Sunguard Supplement ($35.00, Amazon.com), have also been found to boost sun protection by as much as 25%.
5. Exfoliate weekly and moisturize daily.
According to Dr. Patricia Wexler in this month’s Real Simple magazine, there are 3 steps to looking 15 years younger: “Exfoliate, moisturize, and apply sunscreen. Each one takes five years off.” Exfoliation, according to Dr. Ben Kamins, “works very effectively in the loosening of the dead cells of the stratum corneum and on acne-prone skin with plugged pores and dry, flaky skin.” It also enables your other skin care products to work more effectively. My personal favorite exfoliator is Peter Thomas Roth UnWrinkle Peel Pads ($45.00, Amazon.com), with the AHAs glycolic acid and lactic acid.
As for moisturization, according to B. Kamins, “For the skin to maintain an optimal barrier function, its hydration level is very important.” According to Dr. Frederic Brandt in this month’s Real Simple magazine, even the most basic moisturizer hydrates, giving the skin a chance to rest. By doing so, you help maintain collagen production over time, keeping your skin looking firmer (and you looking younger) for longer. I like it.
6. Exercise for at least 30 minutes at least 5 days a week.
According to the book Physiology of Exercise and Healthy Aging, exercise not only makes your body stronger, leaner, and more healthy, but also helps you look younger as well. In a recent study, women who did aerobic exercise 30 minutes 5 days a week for a year (or longer) were found to look 4 years younger than their non-exercising peers. Not bad!
7. Visit your dermatologist.
Although there are some incredible over-the-counter skin care treatments, your dermatologist can administer prescription-grade retinoids, more effective chemical peels, laser treatments, and unique therapies customized to your skin and your desires.
8. Use antioxidants, anti-inflammatory agents, and retinoids.
Some of my favorite formulations include Revalé Skin (with super antioxidant coffee berry), Patricia Wexler MMPi Skin Regeneration Serum (with anti-inflammatory matrix metalloproteinase inhibitors) and Green Cream Level 6 (with 0.6% retinol). For specific product recommendations, I highly recommend Dr. Leslie Baumann’s The Skin Type Solution, which recommends skin care products to each of sixteen different skin types.
9. Drink enough water.
According to Dr. Howard Murad , “Of all the raw materials you need, water is at the top of the list of the forty-odd other ones. ..however, [there is] no evidence to support the commonly known “eight by eight” rule that advises drinking eight eight-ounce glasses of water per day [for the skin]…[although] one study has shown that men who drank more than that had nearly half the risk of bladder cancer as those who drank half as much.” Instead of eight glasses, try to drink water consistently throughout the day, and more after exercising or being in the heat.
10. Don’t smoke.
Smoking has been found to be more responsible for aging the skin than sun damage (Baumann-cited, Daniel et. al., 1971). A recent German study also demonstrated that smoking is linked to acne, as about 40.8% of smokers exhibited acne, compared to 25.2% of non-smokers, amongst a population of 896 citizens. Although “smoker’s mouth” and facial wrinkles are commonly noted, a 2007 study in the Archives of Dermatology found that smokers were more likely than non-smokers to exhibit deep body wrinkles as well. Secondhand smoke puts you at a lesser, although still substantial, risk, so limit your time in smoky rooms as much as possible.
Other sources for great ideas
I was excited to read 50 Tips for Healthier Skin at Any Age on RNCentral.com recently. Even if you already live a healthy lifestyle, I highly recommend reading the article and picking up a new idea or two to incorporate into your daily routine.
Also, keep checking back on FutureDerm.com for product reviews and new ingredient information! 🙂