Some anti-aging strategies include drinking plenty of water each day, moisturizing your skin, and wearing sunscreen. Keep in mind that aging is a natural process that each person experiences. Focusing on maintaining a balanced diet and regular physical activity to stay healthy as you age is also essential.
You cannot prevent aging, but you might choose to slow or reverse signs of it when possible. Read on to learn about 15 of the best anti-aging strategies to incorporate into your daily routine and stay healthy as you age.
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Apply a broad-spectrum, water-resistant sunscreen with an SPF of at least 30 daily to prevent dark spots and wrinkles. You can protect your skin from the sun's harmful ultraviolet (UV) rays by wearing sunscreen outdoors. Sun exposure can increase your skin cancer risk.
2. Take Care of Your Skin
Aging is often visible on your skin, and signs of aging include dark spots, fine lines, thin skin, and wrinkles. You can reverse or slow aging by taking care of your skin by:
- Exfoliating your skin with sugar crystals or chemical peels. This process helps slough off dead skin cells, revealing a smoother complexion underneath. Consult a dermatologist about what exfoliation method is best for your skin type.
- Moisturizing your skin regularly. Apply a gentle lotion within a few minutes of getting out of the shower or bath to lock in moisture.
- Using a topical vitamin C serum. A topical vitamin C serum can offer several health benefits, such as preventing sun damage. One study found that using a topical vitamin C serum daily for three weeks can improve skin texture and reduce wrinkles on the face and neck.
Retinoid, which is a derivative of vitamin A, accelerates cell renewal. This powerful skincare ingredient boosts collagen, improves skin tone and texture, and reduces wrinkles.
Retinoids can dry out your skin or cause acne when you start using them. Start slowly, using a low-strength retinoid every other day. Gradually work your way up to using the product every day or to trying a higher strength.
4. Protect Your Hands
Hands typically do not receive the same care as the rest of the body. Signs of aging in your hands can include brittle nails, changes in skin texture, dark spots, and wrinkles.
There are plenty of ways to protect your hands against aging, such as:
- Chemical peels
- Cryotherapy
- Laser therapy
- Skin creams and lotions
- Sun-protective gloves worn while driving
In addition to increasing your heart disease and lung cancer risk, smoking can result in skin problems. The movement of your face when smoking may cause wrinkles. Smoking also has a vasoconstricting effect, meaning it tightens your blood vessels.
Talk to a healthcare provider if you smoke and want to quit. There are many smoking cessation tips and resources they might recommend, from medications to quit plans, designed to help you prepare to quit. You can choose to refrain from smoking if you haven't started or have already quit.
6. Eat a Balanced Diet
A healthy, balanced diet can be beneficial for aging. This type of diet helps improve your brain function, maintain your weight, and reduce your risk of several health problems. Make sure that you eat plenty of:
- Fruits
- Healthy fats
- Lean proteins
- Vegetables
- Whole grains
A balanced diet also helps keep your heart healthy as you age. Healthy fats, for example, help control your blood pressure, decrease your cholesterol, and reduce your risk of arrhythmia—an irregular heartbeat.
Fermented foods like kimchi, sauerkraut, and yogurt provide a dose of probiotics, which are organisms that aid digestion. These foods are also sources of antioxidants.
Antioxidants protect your cells from free radical damage. These harmful substances might contribute to premature aging and the onset of illnesses like cancer and heart disease.
Products made with fermented extracts can also benefit your skin. One study found that fermented pomegranate helped improve the brightness, elasticity, and moisture of skin after eight weeks.
8. Reduce Your Sodium Intake
Having high levels of sodium in the bodyhas been linked to increased risks such as heart failure and diabetes. People with those sodium levels also showed advanced biological aging signs related to factors like blood pressure and blood sugar.
You can reduce your sodium intake by cooking with salt-free flavor boosters, such as garlic, lemon juice, and fresh herbs. Not only will you feel less bloated, but a low-sodium diet can reduce your risk of high blood pressure.
Drinking water has plenty of benefits for your physical and mental health. It can also be helpful concerning aging. Some research has suggested a link between staying hydrated with enough water and living longer.
Remember to carry a water bottle with you while running errands and pour a glass of water to enjoy with every meal. You will need more water than normal if you:
- Are physically active
- Have a bout of illness that causes diarrhea and vomiting
- Live in a humid, hot environment
10. Minimize Your Alcohol Intake
Other than tobacco from smoking, another substance that can play a part in skin aging appearances is alcohol. One study found that excessive alcohol consumption resulted in facial lines, eye puffiness, and facial volume loss.
Cutting back on alcohol can also improve overall health. Excess alcohol intake can lead to long-term health concerns, including a weak immune system, cancer, high blood pressure, mental health problems, and more.
As you age, you may have problems falling asleep or experience a change in your typical sleep pattern. A lack of quality sleep can increase your risk of health problems. Those problems can range from such as anxiety and high blood pressure to obesity and type 2 diabetes.
Ensure you get at least seven to eight hours of sleep daily for a good night's rest. Avoid caffeine and exercise in the late afternoon or early evening if you have trouble sleeping. Try removing electronic devices from your bedroom, and make sure your space is quiet, dark, and relaxing.
12. Stay Physically Active
Regular physical activity has a positive effect on your brain health. Exercise helps improve your thinking, learning, and judgment skills as you age. One exercise recommendation for adults is to get 150 minutes of aerobic activity per week, such as biking, jogging, running, or walking.
Another recommendation is to have two days of muscle-strengthening activities per week. This type of exercise, which includes doing bodyweight exercises and lifting weights, strengthens your bones, joints, and muscles so you can do your daily activities.
Research has shown chronic stress speeds up aging. Stress is also a risk factor for autoimmune disorders, cancer, heart disease, and neurological diseases.
Here are some ways to relieve stress:
- Adopt a pet or spend time around animals
- Get plenty of rest each night
- Go outdoors
- Meditate or pray
- Practice deep breathing
- Stay physically active
- Try tai chi or yoga
14. Improve Your Posture
Your posture might play a role in aging. Some experts have suggested that craning your neck downward to look at smartphones or other electronic devices may result in neck wrinkles.
Holding your devices at eye level could theoretically reduce the appearance of wrinkles but also improve your posture. This change in posture can also reduce your risk of pain and injuries.
Stained, yellowed teeth can increase the physical attributes of aging. Remove stains with whitening toothpaste or strips to feel more confident about your smile. You can also prevent discoloration by:
- Avoiding coffee, tea, and red wine
- Brushing your teeth twice daily
- Having regular dental cleanings
- Not smoking
A Quick Review
You cannot prevent aging, but there are different ways to slow down the process and keep yourself healthy. Get enough sleep, protect your skin with sunscreen, eat a balanced diet, exercise, and manage your stress.
Your body changes as you get older, and the process of aging is normal. Talk with a healthcare provider if you have questions or concerns about the aging process.
