A guide to ageing gracefully internally and externally

A guide to ageing gracefully - internally and externally

We all like to feel good about how we look, and true health and beauty start by nourishing yourself from the inside. So if fine lines and wrinkles have knocked your confidence or you're worried about how your diet and lifestyle affects your skin, now's the time to act.

Anti-ageing advice and treatments can help you be the best version of yourself, whatever your age.

Anti-ageing

Anti-ageing isn't about trying to turn back the clock. It's about influencing how you age and taking steps to improve your health, wellness and appearance. By knowing how and why we age, anti-ageing treatments can prevent and treat age-related issues.
Ageing is a journey, not a disease we need to cure, and knowing what's ahead means you can plan your ride.

Common signs of ageing include:

Changes to how you look, including wrinkles, sagging skin and age spots
A decline in your heart health, caused by the narrowing of blood vessels and weakening heart muscle
Decreased physical fitness and mobility
Weaker bones and muscles
Increased risk of chronic diseases, cancer and frailty
Life experience and a chance to share your wisdom.

Anti-ageing treatments are like putting money away for your retirement. The more money you save, the more comfortable your retirement will be. By investing in your health now, you'll have a better bank of health, wellness and appearance as you age.

How does nutrition affect ageing

What you eat impacts on how you look and feel. Eating a nutrient-poor diet loaded with high sugar, high fat or highly processed foods can make you feel sluggish. It also increases inflammation which fuels disease and health problems, not to mention blemishes and ageing of the skin.

Eating a well-balanced diet packed with fruits, vegetables and oily fish provides your body with the right nutrients to look and feel great.

Nutrition advice for good skin

What you need to eat in your 20's to maintain your inner health is different than what you need in later life. Your body is a little more forgiving when you're younger, but once you recognise the signs of ageing in yourself, it's a good time to focus on eating a nutrient-dense diet.

To help minimise the effects of ageing you should include foods high in:

Protein
Fibre
Vitamin C, D and B12
Potassium
Omega-3
Magnesium
Iron
Zinc

If you haven't already, make water your new best friend. Staying hydrated benefits both your skin and overall health. In some, nutrient supplementation may be necessary.

How to protect skin from sun damage

Damage to your skin from the sun's harsh ultraviolet (UV) radiation causes premature skin ageing and increases your risk of skin cancer.

UV's effect on skin and ageing

UVA radiation affects the deeper layers of your skin and can damage your skin cells, causing premature skin ageing.
UVB radiation affects the outer layers of your skin and is the main cause of sunburn. The amount of UVB radiation changes depending on the season and time of day.

3 tips to protect your skin from UV damage

The secret to graceful ageing is not so secret, and thankfully it's easy to do. Protect yourself from the sun. This includes:

Protecting skin from burning

During summer in New Zealand, UVB rays are at their most intense, especially between 10am-4pm. Sun damage can occur in under 15 minutes, so be sun smart.

Using sunscreen

Use sunscreen or choose skincare products that contain built-in sunscreen and wear daily, even in winter. Even though UV radiation is less intense in winter it can still cause damage to your skin.

Choose a product with built-in sunscreen but keep in mind they may not offer full-protection in summer.

Avoid excessive tanning

There's no safe way to tan - this includes sunlamps and tanning beds. Tanning means the sun has caused damage to your skin and increases your risk of premature ageing.

When going into the sun in summertime, expose large areas of skin for shorter periods of time so you can get Vitamin D. Cover your most vulnerable areas, such as face, neck, chest, forearms and hands to keep them from aging.

How to prevent skin ageing

Small changes now to how you look after yourself and your skin will lead to long-term benefits.

When to begin skin ageing prevention

Now! The number 1 tip for good skin health is to wear sunscreen daily, especially on your face, neck, chest and back of your hands.

Anti-ageing tips

It's never too early, or too late, to influence how you age with some easy and inexpensive lifestyle tweaks.

Exercise

Regular exercise can help to reduce stress and inflammation, and improved blood helps to get rid of free radicals and deliver nutrients to your skin cells.

Moisturise day and night

Drinking plenty of water keeps you hydrated from the inside. Moisturising twice a day keeps your skin hydrated from the outside by trapping water on your skin.

Exfoliate twice weekly

Your skin continuously makes new cells. Exfoliating twice a week removes old, dead cells for brighter, smoother skin.

Eat less sugar

Besides being bad for your waistline, sugar increases inflammation and aged glycolic. Sugar can cause pigmentation discolouration, including red blotching of the skin. Processed foods and sugar age the skin and cause wrinkling.

Feed your body the right oils

Omega-3 fatty acids can reduce inflammation and protect your skin from sun damage and premature ageing. Taking a fish oil supplement capsule daily is a great start for improved skin health.

Hydrate your skin

Dark circles under your eyes and dull skin can be a sign your skin is dehydrated. Dehydration can also affect your skin's elasticity.

Never sleep in your makeup

Makeup left on overnight can block pores; use a gentle cleanser to remove.

Get your minimum 8 hours of sleep

Prioritise a good night's sleep, to give your body the rest it needs for good health.

Drink less alcohol and don't smoke

Alcohol makes your skin dehydrated and damaged and smoking causes premature skin ageing.

Anti-ageing tips for your 20's onwards

Your 20's are the perfect time to develop good skincare habits and learn more about your particular skin type.

Generally, a good daily skincare regime starts with applying sunscreen and a vitamin C serum in the morning and at night using a vitamin A derived night cream and an antioxidant cream. But it's a great idea to talk with a skin expert about what products you should use, especially if you have specific skin problems.

By following a skincare regime tailored for you, you'll soon start to notice clearer, brighter skin and your older self with thank you for investing in your skincare health now. It's also important to recognise how what you eat impacts on how you feel and what it does to your skin. Start future-proofing your skin by eating a wide range of plant-based foods and drink lots of water.

When you book a consultation with our Skinfresh team, you'll receive a comprehensive skin analysis along with advice on how to improve your inner health and products and treatments you can try that are right for you.

A guide to ageing gracefully internally and externally