7 Steps to help Slow the Signs of Skin Ageing
Skin ageing is a natural process that attracts vast interest. This article presents key accelerators of skin ageing, including sun damage, diet and lifestyle factors and goes on to present 7 steps that can help slow the signs of ageing including diet, increased water intake, reduced caffeine plus natural sources of collagen. It also suggests taking a good skin supplement with probiotics – such as Beauty & Vitality - to help boost microbiome health and slow the sign of ageing.
Skin ageing is a natural process that attracts vast amounts of scientific research and human interest as we explore ways to preserve our youthful looking skin. Whilst preservation is front of mind, there are factors that can accelerate skin ageing. These include:
- Sun Damage: According to the Canadian Dermatology Association as much as 90% of skin ageing is due to the effects of the sun and UV radiation. There are 2 key proteins that help keep our skin looking young: Elastin and Collagen. Elastin helps keep the skin flexible, whilst collagen maintains rigidity. We also have stem cells in our bodies that help provide new cells where others have died. UV radiation causes stem cells to die off, which can lead to the thinning and wrinkling of skin, it also causes collagen and elastic to breakdown thus accelerating ageing
- Diet: A poor diet, high in processed foods, sugars or carbohydrates with a high GI index are often low in the nutrients your skin needs to remain healthy. Further such diets may be high in hydrogenated fats or refined vegetable fats that may increase free radical damage. They may also accelerate the glycation process in the body where sugars attach to proteins such as collagen in the skin and accelerate ageing.
Excessive alcohol or caffeine consumption. Alcohol creates body toxins which lead to dehydration in body tissues and the skin that can result breakouts. Alcohol can dilate skin pores which may lead to blackheads and whiteheads that can develop into pimples if not correctly treated, potentially leading to scarring and premature ageing. And we all know how alcohol can deprive us of sleep, which combined with dehydration, impairs the regenerative processes of the body leading to dull lifeless skin. Caffeine can have similar effects on the body, as it’s a dehydrator and can be just as aggressive on the liver when consumed frequently and in large quantities.
Smoking. It’s well known that smoking is bad for you – but perhaps less well known the effects it has on skin, our largest organ. With over 4000 chemicals in each cigarette, several of which can trigger the destruction of collagen and elastin which noted above can lead to the early onset of wrinkles but also skin sagging. Other facial impacts have been noted including skin thinning, facial redness and the prominence of bony contours. There is also the greater risk of skin cancer, psoriasis and potentially reduce the body’s wound healing capability. Quitting smoking can improve overall health and the health of your skin.
Excess in any one of these will accelerate the process of ageing / dermis thinning and the appearance of fine lines that can result in crows-feet wrinkles around the eyes, under-eye wrinkles and deeper wrinkles around our smile.
Probiotic Infused Skincare Solutions to help Slow the Signs of Ageing
7 Steps to help Slow the Signs of Ageing
There are a number of approaches you can take, all of which can help decelerate the signs of skin ageing:
1. Diet - you are what you eat!
The age-old adage is equally applicable to your overall health as it is to skin health. Recent research highlights the gut-brain-skin axis, suggesting the better your gut health, the better your skin health and therefore the better you feel, the better your mental health. So, by eating the right foods, you’re helping your gut balance itself with the right bacteria, building a better gut microbiome which enables better nutrient absorption, pumping the right nutrients around your body which leads to better skin health and better mental health. Therefore, a diet based on whole foods (unprocessed vegetables, fruit, meats, eggs, fish, nuts, seeds, beans and lentils) is perhaps the most important factor to helping you counter the signs of skin ageing.
2. Less Processed Foods.
Naturally part of eating a better diet means cutting out processed foods, or foods with refined or high-sugar contents. This will help balance sugar levels and reduce glycation.
3. Eat as wide a variety of fruit and veg as you can.
Ideally at least 7 a day (5 a day was always a bare minimum target!). This variety will provide vitamin C, which helps in the production of collagen. Orange vegetables and cooked tomatoes provide carotenoids which help reduce sun damage.
4. Eat healthy fats!
Good sources include oily fish, avocadoes, olive oil, unroasted nuts and seeds, as well as cold-pressed seed oils such as flaxseed oil and hemp seed oil.
5. Drink plenty of water.
Hydration is key for skin health – and good guidance for adults is 1.5 – 2 litres per day, less if you’re eating your 7-a-day, but more if it’s a hot day and / or you’re exercising. Note herbal (non-caffeinated) teas and soups can count towards this amount.
6. Adopt Green Tea.
Consider replacing at least some of your coffee and tea intake with Green Tea – whilst some green teas contain some caffeine, they are high in anti-oxidants which can reduce glycation in the body.
7. Include natural sources of collagen in your diet.
Collagen is naturally occurring in animal parts such as bones, cartilage, tendons etc so bone broth (made from simmering animal bones for 12-24 hours) is one of the best sources of collagen. Alternatively consider taking a collagen supplement – which may be a much easier way to achieve your goals!
Whilst many of these 7 steps are common knowledge, achieving them can be time consuming and difficult. Today’s lifestyles are such that boiling bones and eating whole foods are not always possible or a priority. But, if you can look after your gut, your skin and mental health will also improve. To shortcut these 7 steps, consider taking a good skin supplement – one that contains the skin nutrients your body needs to boost your gut microbiome and your skin’s microbiome to help counter the signs of skin ageing so you look and feel better. Beauty & Vitality’s new all-in-one skin multi-nutrient contains high levels of skin loving probiotics, prebiotics (to feed the good bacteria), vitamins and essential skin nutrients to boost your gut microbiome and your skin microbiome, without impacting your lifestyle. Combine this with Beauty & Vitality’s moisturisers and apply the probiotic infused cream to your face to boost microbiome health from the outside.
Beauty & Vitality – helping nourish your skin’s microbiome inside and out, so you can get the glow!
The information provided on this site is for educational purposes only and is not intended to diagnose or treat any medical condition. If you are taking any medications, have a diagnosed medical condition, or are pregnant or breastfeeding, please consult your doctor or health practitioner before taking supplements.