Key Takeaways
- A balanced diet and supplements rich in antioxidants and essential nutrients can nourish your skin from the inside out.
- A simple yet effective skincare routine, combined with professional care, supports healthy ageing and prevents premature wrinkles.
- Adopting lifestyle habits like hydration, sun protection, and stress management complements your skin health routine for a youthful glow.
Did you know that your skin renews itself approximately every 28 days? This remarkable process slows as we age, but the right habits can help maintain your skin’s resilience and radiance.
Whether you’re in your 30s or your 60s, a holistic skin health routine focusing on nutrition, skincare, and professional treatments can help prevent wrinkles while embracing healthy ageing. Here’s everything you need to know to give your skin the care it deserves.
Feed Your Skin: The Role of Nutrition
What you eat shows on your skin—it’s as simple as that. A diet packed with hydrating foods and skin-loving nutrients can help you achieve that radiant glow from within.
Hydrate for Radiance
Your skin’s elasticity and plumpness depend on hydration. Aim for at least eight glasses of water daily to maintain the skin barrier and flush out toxins.
Foods for Youthful Skin
Certain foods are packed with nutrients that support skin health:
Fatty Fish: Rich in omega-3 fatty acids, which reduce inflammation and keep skin supple (R).
Berries and Citrus: Loaded with vitamin C, an essential nutrient for collagen production (R).
Nuts and Seeds: A source of vitamin E, which protects against oxidative damage (R).
Antioxidants to Combat Free Radicals
Foods like spinach, tomatoes, and green tea contain antioxidants that fight free radicals—unstable molecules that accelerate skin ageing (R).
Support with Supplements
Sometimes, even the best diet needs a little help. The right supplements can give your skin an extra boost, filling in the gaps and supporting it from the inside out.
NMN (Nicotinamide Mononucleotide)
NMN is a precursor to NAD+, a molecule essential for cellular energy production and repair processes, including those in skin cells. By boosting NAD+ levels, NMN can help combat oxidative stress, support skin elasticity, and promote overall cellular resilience, making it a promising addition to your anti-ageing toolkit (R).
Vitamin C
This powerhouse nutrient supports collagen synthesis and brightens your complexion when taken orally or applied topically (R).
Zinc and Selenium
Essential for healing and protecting the skin, these minerals combat acne and reduce UV-induced damage (R).
Hyaluronic Acid
While famous in topical skincare, oral hyaluronic acid supplements may boost skin hydration and smoothness from the inside (R).
Your Skincare Routine: Cleanse, Treat, Protect
Think of your skincare routine as your daily ritual of self-care. A few simple steps—cleanse, treat, and protect—can help keep your skin healthy and glowing.
A consistent routine is key:
- Cleanse: Remove dirt and makeup with a gentle, hydrating cleanser.
- Treat: Use serums and supplements with active ingredients like retinol, peptides, or vitamin C.
- Protect: Never skip sunscreen—SPF 30 or higher is essential daily, even on cloudy days.
Exfoliation for Renewal
Exfoliate weekly with a chemical exfoliant like glycolic acid to remove dead skin cells and boost cell turnover (R).
Moisturise
Hydrated skin is happy skin. Use moisturisers with ceramides or hyaluronic acid to lock in hydration.
Lifestyle Habits for Glowing Skin
Your daily habits can make or break your skin health. You can create the perfect environment for your skin to thrive by making a few intentional choices.
Prioritise Sleep
Lack of sleep increases cortisol levels, which can break down collagen. Aim for 7–9 hours of quality sleep nightly (R).
Stress Management
Stress contributes to premature ageing by producing free radicals. Incorporate relaxation techniques like yoga or meditation into your routine (R).
Exercise
Regular physical activity promotes blood flow, delivering oxygen and nutrients to your skin (R).
Your Environment Matters
Did you know your surroundings play a big role in how your skin ages? From pollution to UV exposure, being mindful of your environment can help protect your skin.
Sun Protection
UV rays are the number one cause of premature wrinkles. Always wear sunscreen, protective clothing, and sunglasses to shield your skin (R).
Minimise Pollutants
Airborne pollutants can accelerate skin damage. Use a gentle cleanser to remove impurities and consider air purifiers for your home (R).
Embrace Healthy Ageing
Wrinkles are a natural part of life, and they don’t define beauty. With the right approach, you can maintain vibrant, healthy skin that reflects your inner vitality. Remember, ageing gracefully is about supporting your skin, not erasing your history.
Discover more about how you can enhance your skin health and overall longevity. Read our blog: Science-Backed Ways to Reduce Skin Aging.
