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| A diet rich in green leafy vegetables, carrots, and berries slows down the skin aging process. (Source: Pixabay) |
Get enough sleep and sleep on time - the foundation for skin recovery
Sleep plays an important role in cell regeneration and collagen synthesis - a key factor in maintaining skin elasticity.
According to Dr. Howard Murad, American dermatologist and founder of the Murad Skincare brand, night time is the time when the skin works most actively to restore damage caused by the environment and stress during the day.
Lack of sleep causes cortisol levels to rise, which breaks down collagen, leading to sagging skin and premature wrinkles. Adults should aim for 7-9 hours of sleep each night to help skin regenerate effectively.
Protect your skin from UV rays every day - not just when it's sunny
Ultraviolet (UV) rays from the sun are one of the leading causes of premature skin aging.
A study published in the Journal of the American Academy of Dermatology found that more than 80% of signs of skin aging are caused by unprotected sun exposure.
"Even if it's cloudy or you're just indoors near a window, applying sunscreen with an SPF of 30 or higher every morning is still a must," says renowned Australian dermatologist Dr. Natasha Cook.
In addition, wearing a wide-brimmed hat, sunglasses and limiting going out between 10am and 4pm also helps protect the skin from damage caused by UV rays.
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| Regular exercise helps keep skin radiant and youthful. (Source: Getty Images) |
Maintain a diet rich in antioxidants
Your skin is a clear reflection of your diet. Foods rich in vitamins C, E, polyphenols and omega-3s can neutralize free radicals - the culprits that destroy collagen and elastin in the skin.
A 2020 study by the University of Leeds (UK) showed that a diet rich in green leafy vegetables, carrots, berries, and fatty fish such as salmon helps reduce chronic inflammation and slows down skin aging.
Dermatologist Whitney Bowe (USA) also recommends applying the Mediterranean diet - rich in olive oil, vegetables and fish - as an internal therapy to help maintain a youthful appearance.
No smoking and limited alcohol - a lifesaver for collagen
Smoking reduces blood circulation to the skin, depriving it of oxygen and essential nutrients, and promotes the formation of enzymes that destroy collagen.
A study in Skinmed Journal found that smokers are at risk of developing deep wrinkles around the mouth and eyes 10 years earlier than non-smokers.
Similarly, alcohol is dehydrating and reduces the skin's ability to repair itself. Experts recommend quitting smoking as soon as possible and keeping alcohol intake to a minimum if you want to maintain healthy skin in the long term.
Proper skin moisturizing - the key to preventing wrinkles
Skin that lacks moisture easily becomes dry and loses elasticity, making wrinkles more visible.
According to New York dermatologist Shereene Idriss, you should choose skin care products containing hyaluronic acid, ceramide, and glycerin to deeply hydrate without clogging pores.
She also noted that moisturizing should be done right after washing your face, when your skin is still slightly damp to lock in water more effectively. In addition, drinking enough 2 liters of water a day is a way to support hydration from the inside to help your skin stay naturally plump.
Exercise regularly - promotes blood circulation to the skin
Exercise is not only good for the heart, but also improves skin condition by increasing blood flow to epidermal cells.
A study from McMaster University (Canada) shows that people who exercise at least 3 times a week have thicker skin and fewer wrinkles than sedentary people, regardless of age.
Yoga, light jogging, swimming or brisk walking are simple options to help keep your skin radiant and youthful.
Stay positive and control stress
Chronic stress leads to an increase in the hormone cortisol, which weakens the skin's protective barrier and destroys collagen and elastin.
Dermatologist Anjali Mahto (UK) affirms: "Stress reduction measures such as meditation, deep breathing, or simply getting enough sleep and taking time for yourself have a big impact on skin health."
A positive, optimistic attitude is not only good for the spirit but also helps slow down the aging process of the whole body, including the skin.
Source: https://baoquocte.vn/nhung-thoi-quen-giup-ngan-chan-nep-nhan-sau-giup-da-min-mang-tre-trung-318484.html
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