7 tips to keep you looking young!

1. Wear a broad spectrum SPF 50+ sunscreen, even on cloudy days, and remember to re-apply every 2-3 hours when outdoors. UV radiation (UVR) is probably the most important factor in skin ageing. UVR causes mottled pigmentation and also breaks down collagen and elastin (the main support structures of skin) leading to lines and wrinkles, loss of elasticity, leathery texture and broken capillaries. UV rays also damage the DNA in skin cells, and suppress skin immunity leading to pre-cancers and skin cancers.
2. Don’t smoke. Smoking changes the skin, teeth and hair in ways that can add years to your looks. When smokers purse their lips to inhale, or squint to keep smoke out of their eyes, they use facial muscles that create lines around the mouth and eyes. There is some evidence that smoking also results in premature aging of the skin in other areas of the body. Studies suggest that tobacco and other chemicals in cigarettes cause narrowing of the skin’s blood vessels, depriving the skin of oxygen and nutrients that keep skin looking healthy. This, along with free radicals damages collagen and elastin resulting in sagging and wrinkles. There also seems to be an additive effect with sun exposure, so tobacco becomes more toxic in the presence of sunlight, causing increased damage to cells. Smoking also increases the risk of thinning hair and premature greying, as well as the risk of other skin diseases such as psoriasis, genital warts and skin cancer.
3. Get enough sleep (7-8 hours a night). Lack of sleep can result in puffy eyes, dark circles, dull skin and fine lines. While we sleep the body goes into ‘repair’ mode and skin cells are renewed, so sleep is important in maintaining normal skin function and integrity. A number of hormonal and metabolic changes occur when we sleep, such as the release of growth hormone, which plays an important role in tissue repair and growth. Sleep deprivation can also trigger the body to release more of the stress hormone Cortisol, which can break down skin collagen leading to premature ageing.
4. Minimise alcohol. Alcohol dehydrates the body generally, including the skin making it appear dull and wrinkled. Alcohol can also exacerbate some skin conditions such as rosacea and psoriasis.
5. Eat a healthy diet that includes fresh fruit and vegetables, especially those rich in anti-oxidants (such as blueberries, leafy greens) which help fight the potential skin damage caused by free radicals. And try and avoid heavily browned, char-grilled or barbequed meat. New research is investigating a link between Advanced Glycation End Products (AGEs) and a number of diseases including diabetes, heart disease and skin ageing. AGEs can bind to collagen in the skin and increase it’s breakdown. Many animal based foods that are high in protein and fat are high in AGEs, and prone to new AGEs formation during cooking, especially grilling and barbequeing.
6. Keep stress in check by meditation and mindfulness. Stress hormones such as Cortisol break down collagen in skin and can worsen a number of skin conditions including acne and eczema. It is also thought that chronic stress shortens the length of our telomeres, the protective casings at the end of our DNA strands. This causes skin cells to die or become pro-inflammatory, setting the ageing process in motion. Shortened telomeres are also thought to be linked to increased inflammation and risk of cancer.
7. Exercise regularly to nourish your skin with extra blood flow and delivery of nutrients. Exercise also boosts endorphins (the ‘feel-good’ hormones), reduces stress, and can increase telomere length thus having an anti-ageing effect.