Gracefully moving towards a journey called “aging”
Someone rightly said that do not regret aging as it is a privilege denied to many. So lets understand how we can take care of ourselves so that we enjoy the journey of aging. The natural aging process which is medically referred to as “intrinsic aging” is something we cannot change. However, our lifestyle activities and environment affect our aging and are referred as ” extrinsic aging”.
Certain common signs of aging:
#Wrinkles and fine lines around the eyes, mouth and forehead.
#Sagging skin seen over face neck and arms due to loss of skin firmness.
#Age spots are the dark spots that are seen over sun-exposed areas.
#Thinning of hair.
#Dry skin and reduced muscle mass.
Tips to reduce signs of premature aging
1.Protect the skin from everyday sun damage
Whether you are visiting office or going for a vacation, protection from sun is very essential.
Always use a broad spectrum sun screen with SPF 30+ as that will protect you against both UV-A and UV-B rays. The application of sunscreen should be generous and regular for optimum results.
Take all general measures for sun protection like wearing long sleeved shirts and long pants. Cover face whenever going out . Use sunglasses to protect your eyes and surrounding skin.
Avoid peak sun hours (10a.m to 4 p.m) as sun rays are strongest during that time.
2. Maintain well balanced diet
A well balanced diet supports overall good health, maintains skin elasticity and prevents chronic diseases. Certain options are suggested as follows:
antioxidant rich food
Berries like blueberries, strawberries and raspberries.
Dark leafy green vegetable like spinach and kale.
Nuts and seeds like almonds, walnuts, flexseeds and chia seeds.
healthy fats
Omega -3 fatty acids which is found in fish like salmon and sardines.
Monounsaturated fats which are found in olive oil, avocadoes and nuts.
hydrating food
Water rich vegetables like cucumber, tomatoes and watermelons and adequate water intake is essential for skin hydration.
protein
Beans, lentils, tofu and sources of lean meat and fish.
whole grains
Fibre rich diet like oats, brown rice and whole wheat help maintain steady blood sugar levels.
Research studies also suggest that a diet which contains lots of sugar or other refined carbohydrates can accelerate aging.
3.Drink less alcohol and stop smoking
Being diuretic, alcohol leads to dehydration. Dehydrated skin appears dry, dull and more prone to wrinkles.
Alcohol causes inflammation leading to redness and flushing.
Alcohol also depletes essential nutreients which are required for skin health and repair.
Most importantly, alcohol increases oxidative stress and reduces skin ability to regenerate.
Smoking breaks down collagen and elastin leading to wrinkles, fine lines and sagging of skin.
Nicotine affects the blood supply thereby affecting the nutrional status of skin
4.General skin care routine
1.Scrubbing your skin clean can sometimes irritate your skin. Irritating your skin accelerates the process of skin aging. Gentle washing is helpful to remove pollution, makeup, and other substances without irritating your skin.
2.Apply moisturiser so as to trap the water content of your skin .This helps to keep the skin hydrated and gives a youthful appearance.
3.Never use any product which stings or burns on application. This leads to mild inflammation and free radical production causing wrinkling of face.
If signs of aging skin bother you, you may need to visit a dermatologist. Newer treatments, injectables and less-invasive procedures for smoothing wrinkles, tightening skin, and improving one’s complexion are giving many people younger looking skin.