Happy smiling middle-age woman with short wavy hair

Keeping Your Skin Healthy At Every Age

It is no secret that as your body ages, your skin is going to go through quite a few changes, with your skin in your 20’s being extremely different to your skin in your 50’s.

This is why it is so important to keep adjusting your skin care routine as you progress through life, adopting different ingredients and techniques at each stage, as this will help to cater to your skin’s ever-changing needs.

Skin Care in Your 20’s

When you are in your 20’s, it may seem as though the firm and tight skin you have always known is going to last forever, but, unfortunately, this is not true.

In fact, your 20’s is when things begin to slow down in your skin…

In particular, cell turnover.

This is the rate at which your body sheds its old skin cells, to make way for new ones. In your teens and younger years, your cell turnover rate is every 14 days. However, as you progress through your 20’s, this declines to every 24 to 30 days.

Infographic on different layers of skin

Collagen is another key element of your skin that begins to decline in your mid-20’s.

What is collagen?

It is one of the building blocks of your skin, and is the protein that largely makes up your skin’s structure. Once you reach your mid-20’s, the rate at which the collagen in your body breaks down overtakes the rate at which you naturally produce new collagen.

This means that skin aging is not too far away…

So, what can you do about this?

Well, seeing as up to 90% of facial wrinkles are caused by the sun’s UV rays, wearing sun cream is essential. If you are not already doing this every day, then this is something to begin doing right now.

When it comes to your declining collagen production and slower cell turnover…

Start using a retinol product.

Retinol is a derivative of vitamin A, and is one of the most potent anti-aging ingredients out there, with one of its greatest benefits being the way in which it speeds up cell turnover. Not only that, but it also stimulates your natural collagen production, helping to increase this so that production once again outweighs breakdown.

Skin Care in Your 30’s

While you may have been completely confident in your skin in your 20’s, you are much more likely to experience a few panicked moments in relation to your skin in your 30’s.

This decade tends to be the one where you experience your first static lines and wrinkles.

These are lines that do not fade when your face is resting, and are usually due to the continued decrease of collagen in your body.

If you are not yet using a retinol product, then now is the time to start, for the same reasons as mentioned in the 20’s section before.

Another key component in your skin that begins to noticeably decline in your 30’s is hyaluronic acid.

You may have already noticed this ingredient in many skin care products out there, but do you know what it actually is?

Hyaluronic acid is a molecule that occurs naturally in the body, and can be found in so many different parts of the body. So, when your natural levels of hyaluronic acid begin to decline, it only makes sense to top these back up.

But what exactly does hyaluronic acid do for the skin?

Well, this ingredient is a humectant, meaning that it draws moisture from the air into its molecules and then holds this water there. Your skin then absorbs this moisture, helping it to stay hydrated for longer.

Hyaluronic acid can also help with:

  • Wrinkles
  • Sagging skin
  • A damaged skin barrier
  • Wound healing
  • UV damage

Hyaluronic acid can be found in everything, from serums to creams. The most effective tends to be a serum, as their thin consistency means that they are more easily absorbed by the skin.

When choosing a product, make sure that it contains at least 1% hyaluronic acid, as this is the amount needed in order for the ingredient to really have an impact. 

Infographic on younger versus older skin

How else can you care for your skin in your 30’s?

By incorporating antioxidants into your skin care routine.

Your skin is constantly under attack from free radicals, which are caused by everything from sun exposure to pollution. Simply put, free radicals are atoms that are missing an electron. In order to “heal” themselves, they will try to steal electrons from nearby cells, thereby damaging those cells, as well as their DNA.

Free radicals are one of the primary causes of aging, which is why this is something worth focusing on.

How do antioxidants help?

They provide free radicals with the electron that they are missing, therefore healing them and stopping them from attacking other cells in the body.

So, which antioxidants should you be using?

In addition to retinol, give these a try:

  • Resveratrolthis is an antioxidant that comes from plant-based foods, such as red wine, blueberries and cacao beans, and provides so many benefits for the skin, from brightening to anti-inflammatory 
  • Vitamin Chelps to strengthen the skin, while calming and hydrating it

Don’t forget…

Antioxidants work best when used in conjunction with each other, so try adding multiple antioxidants to your skin care routine.

Skin Care in Your 40’s

Those light lines that you noticed appearing on your face in your 30’s will begin to deepen in your 40’s, making them much more noticeable.

All of the natural declines from your 30’s, such as collagen production and hyaluronic acid, continue on, with cell turnover also decreasing down to every 30 to 42 days. You will notice that your skin feels much less resilient, and that it does not “bounce back” in quite the same way anymore.

Another common skin change that many experience in their 40’s is dryness…

Wondering what causes this?

The outer layer of your skin consists of a protective barrier, whose role is not only to protect your skin from environmental damage, but also to retain moisture.

As the body ages, this barrier weakens, meaning that your skin experiences a far greater loss of moisture.

Infographic on healthy and damaged skin barrier

Fortunately, there is an easy way to deal with this, and this is by switching to a much richer and thicker moisturizer. You may also need to moisturize more frequently throughout the day, in order to compensate for the extra moisture loss.

Another skin issue that may arise in your 40’s is hyperpigmentation.

This is when melanin, which is the pigment that gives your skin its color, is over-produced in some areas of the skin, causing those areas to darken. This can vary greatly in terms of shape and size, as well as placement on the skin.

Here are a few tips on how to deal with this:

  • Use a sunscreen – UV exposure only encourages your skin to produce more melanin, which you are trying to prevent
  • Use a gentle chemical exfoliant this helps to speed up the cell renewal rate
  • Use a lightening cream such as one containing kojic acid or hydroquinone

One key ingredient that you should be using in your 40’s are ceramides…

These are naturally one of the main components of your skin’s surface, and are an integral part of your skin’s matrix and structure.

However, with age, the body’s natural production of ceramides declines, meaning that the skin then begins to lose its firm structure and supple surface.

Research shows that the topical use of ceramides can really help with this, improving suppleness, roughness, uniformity, hydration and overall glow

Skin Care in Your 50’s

Once you have gone through menopause, your skin will be experiencing even more drastic changes.

Due to the drop in estrogen levels, the skin becomes much thinner and more fragile, meaning that it is even less able to retain moisture

Not only that, but research shows that, in the first five years after menopause, 30% of your collagen is lost.

This may sound frightening, but there are still several steps that you can take to keep your skin looking youthful and healthy.

Begin by making sure that you are already following all of the tips mentioned in each section above. While you may not be able to reverse your skin’s changes, you will still be able to brighten and nourish the one you have, preventing the changes from worsening.

A multi-step skin care routine is vital, and this should be something that you follow each and every day.

Wondering what the multiple steps should consist of?

Here are some guidelines:

  • A cleanser – this should always be the first step of any skin care routine, as it allows subsequent products to easily penetrate into the skin and work much better
  • A tonerthis helps to rebalance your skin’s pH level, which is often disrupted through cleansing
  • Exfoliant/peelthis is important to keep the surface of your skin looking smooth and vibrant. It will also encourage your natural cell turnover
  • Masksthese can be used on a weekly basis to give your skin a deeper treatment. Look for masks that address your specific skin concerns, whether this may be hyperpigmentation, wrinkles, or dry skin
  • Eye serums and creamsthe skin around your eyes is so delicate, and eye products are formulated to be gentle enough to nourish and care for this area without harming it
  • Face serumsserums are thin and lightweight, meaning that they quickly and easily penetrate the skin. While they may not look much different to water, serums are actually packed with a high concentration of active ingredients, which is why they are so effective at tackling various skin issues
  • Moisturizeras mentioned above, the moisturizer you are using now should be rich, thick, and packed with antioxidants

Skin Care in Your 60’s and Beyond

If you have worked out a skin care routine that is working for your skin in your 50’s, then stick to it through your 60’s, adjusting and adding in individual products when needed.

If you have been caring for your skin well throughout your life, then, by the time you reach your 60’s, you will be able to tell what your skin does and does not need.

One example of a product that you may want to add into your routine at this stage in life is targeted wrinkle creams. These are potent formulas that come with a small applicator that enables you to directly apply them to each wrinkle.

Of course, skin care is internal as well as external, and caring for your skin from within can really help to maintain a healthy glow throughout your later years.

How can you care for your skin from within?

Here are a few tips:

  • Diet – make sure that you are consuming a healthy diet, filled with plenty of fresh, whole foods, and with a minimum amount of processed foods 
  • Sleepadequate quality sleep is so important, although you may find that you need slightly less sleep as you age
  • Exerciseexercise is one of the best things that you can do for your skin, no matter what age you may be
  • Stressstress leads to nothing but problems in the skin, so try to find some stress management techniques that work well for you

Calm woman meditating at work

By understanding the changes that your skin goes through as your body ages, you will be able to provide it with exactly what it needs. From the preventative steps that you can take in your 20’s, to the healthy lifestyle changes you can make in your later years, it is well worth taking the time to keep your skin healthy, no matter what age you may be.

 

Young woman stressed and rubbing her forehead

The Best Ways to Relieve Stress at Any Time

In the short term, stress isn’t such a big deal, and can actually help when it comes to meeting goals and challenges, urging you to act in a more efficient way.

However, chronic stress can really cause some problems…

This is when you experience stress over a longer period of time, whether this may be weeks or months. This can really damage your health in several different ways, including:

  • Lowering the function of your immune system
  • Insomnia
  • Headaches and irritability
  • Flare-ups in autoimmune diseases
  • High blood pressure
  • Obesity
  • Depression
  • Increased cardiovascular risks 

With 70% of Americans claiming to feel stressed on a daily basis, learning how to tackle and deal with stress could really make a huge difference to the general health of many people. 

Want to know how to go about reducing your stress levels?

Here are a few of the best ways…

Do Some Exercise

It has been proven time and time again that those who exercise on a regular basis are likely to experience less stress and anxiety than people who do not.

Why is this?

For a few different reasons, such as:

  • Lowered stress hormones – exercise lowers the levels of cortisol in the body, while triggering the release of endorphins, which are chemicals that help you to feel happy
  • Improves sleepthis then helps to reduce stress
  • Improves self-esteem this can really help with anxiety

Don’t have time for a long workout?

There are many ways in which you can quickly squeeze some exercise into just ten minutes of your day, although you should then do this twice a day for best results.

Try doing some squats or standing push-ups while cooking meals in the kitchen, or spend five to ten minutes a day climbing stairs.

If you drive quite often, try parking further away than where you would usually park, so that you have to walk for five to ten minutes.

Even while you are sat down watching TV, you can still be exercising…

Jog on the spot during commercial breaks, or use small weights to do some leg exercises while you are sitting.

Deep Breathing Exercises

Deep breathing exercises are actually one of the most effective ways to instantly lower your stress levels.

When you breathe in a deep and relaxed way, even if you are forcing yourself to do this, it sends a signal to your brain to calm down. Your brain then sends this same signal to all of the different parts of your body, and, before you know it, you will feel so much less stressed and more relaxed. 

Want to give this a try right now?

All you need to do is:

  • Place your tongue behind your upper front teeth
  • Breathe in through your nose quietly, for a count of four
  • Hold this breath in for a count of seven
  • Exhale completely, forcing your mouth to make a whoosh sound while doing so, for a count of eight

You should then repeat these steps four more times

Spend Quality Time With an Animal

Did you know that science has proven that spending quality time with an animal can decrease stress in a few different ways?

Some may find this hard to believe, but it is true.

Just physically being around an animal, even if you are just watching a fish in an aquarium, decreases your blood pressure. Petting them will magnify this effect.

Beautiful young woman playing with her dog in her garden

Animals can also help the way your body responds to stressful situations in the first place, reducing the amount of stress that you actually experience. 

Take a Natural Supplement

There are some supplements that can really help to keep stress levels low.

These include:

  • St. John’s Wort lifts the mood and helps you to look at situations in a more positive light
  • Rhodiola Rosea shown to reduce stress and lift the mood, which is why it has long since been used by athletes in Russia
  • Magnesiummagnesium deficiencies are extremely common, even though magnesium promotes relaxation while regulating the way in which the body responds to stressful situations
  • Valerian Roota herb that is commonly used to treat stress, anxiety and insomnia, and has been proven to help reduce blood pressure and heart rate 

Since supplements are not regulated by the FDA, you do need to ensure that you purchase any supplements from a reliable source, and only use high quality products.

Aromatherapy

Aromatherapy has been used since ancient times as a stress reliever, and can really be quite effective.

Not quite sure what aromatherapy is exactly?

It makes use of aromatic plant oils, such as essential oils, as well as other aromatic plant compounds to boost both physical and psychological well-being.

Plants can be extremely powerful, and many people respond well to scents, making aromatherapy worth a try.

Want to give it a go?

The easiest way to get started is by using essential oils. The best oils for stress relief are:

  • Lavenderwhen this is rubbed on the skin, it enters the bloodstream in just five minutes, reducing stress and agitation and boosting mental concentration
  • Cedarwoodhas a calming effect on the mind, while triggering the brain to release serotonin, which helps to stabilize the mood
  • Limerefreshing and uplifting, lime can really help with stress and anxiety caused by grief or sadness
  • Rosepromotes tranquillity in the body while boosting self-esteem and helping with depression
  • Orangea study carried out in Japan showed that patients taking orange oil for stress and depression were able to reduce their intake of antidepressant medications
  • Sandalwoodhas a therapeutic effect on the brain, helping to balance your emotions 

Wondering how to actually use these oils?

Some can be applied directly to the skin and then inhaled, although others will need to be mixed with a carrier oil, so make sure to thoroughly research the oils you choose to use.

Alternatively, place the oils in a diffuser, or sprinkle a few drops in a bath or shower.

Drink Some Tea

There is quite a bit of research out there that shows just how effective drinking tea can be when it comes to relieving stress.

Different studies prove different things, from the way in which drinking black tea can lower the levels of the stress hormone in their body to those who drink tea being able to de-stress much quicker than those who do not.

Just about all types of tea will have this effect, but you do need to be drinking it on a regular basis in order to experience these results.

Chew Some Gum

Don’t like tea?

Try chewing some gum instead.

This is actually something that has been done for centuries, with even the Ancient Mayans and Greeks chewing on tree sap. This practice was introduced to settlers, after which it spread all over the world, resulting in the modern day chewing gum we know today.

Wondering how chewing gum can help with stress?

Research suggests that chewing gum is able to reduce the levels of cortisol in the body, leaving you feeling less stressed. It also helps to wake your brain up, keeping you feeling more alert and perceptive, meaning that you will be much better equipped to deal with stressors that come your way. 

If you find that this helps you…

You need to make sure that you do not rely on this stress-relieving method completely.

Why?

Because people who chew gum for stress tend to bite down harder on the gum each time they chew, and chew much more aggressively. This can then lead to jaw problems, which can get quite serious. 

Write It Down

The next time you are feeling stressed, try writing about it.

Keeping a journal is actually quite a meditative practice, and can help to reduce stress and its symptoms.

Happy young woman writing in her journal

Not sure what to write about?

Write about the stressors you are currently experiencing, noting everything from what triggered the stressful situation to who you were with and how you feel, both physically and emotionally.

By doing this on a regular basis, you will be able to identify new patterns in your stressors, and may even be able to find a way to tackle these directly.

Give Someone a Hug

This may sound too easy to be effective, but giving somebody a hug can really help to relieve stress.

How?

Because hugging triggers your body to release oxytocin, a hormone that helps to promote relaxation in the mind, while boosting your mood and making you feel so much more positive about stressful situations.

Try to hug your loved ones multiple times a day to really take advantage of this.

Laugh

Laughing can be a fantastic way to relieve stress

You are probably thinking…

“I don’t feel like laughing when I’m feeling stressed!”

Even forcing yourself to laugh can make a huge difference.

How?

In a few different ways, such as:

  • By directly reducing cortisol levels
  • By bringing more oxygen into your body and into all of your organs
  • By relaxing your muscles to emphasize tension-relief

Give Yoga a Try

A study carried out on people experiencing chronic stress discovered that yoga was able to help relieve stress in 85% of subjects.

Yoga not only relaxes the body, but it relaxes the mind too, helping it to slow down.

It also encourages effective breathing, which, as mentioned above in the section on breathing exercises, can be so effective in reducing stress and its symptoms.

Already a fan of yoga?

Give some of these poses a try for the best stress-relieving effects:

    • Wide-legged forward bend
    • Low lunge pose
    • Standing forward bend
    • Garland pose
    • Legs up the wall
    • Bound angle pose 

Listen to Calming Music

It has long since been known that music can have such a relaxing effect on the body, and science has now proved this.

Listening to music can really help to promote relaxation within the body, not only lowering your heart rate and blood pressure, but also the amount of cortisol in your body.

Happy young woman listening to music on her earphones

Wondering what you should be listening to for maximum stress-relieving benefits?

Any type of music that you enjoy can help, but, for best results, slow-paced and instrumental music is ideal. Give classical, Native American and Celtic music a try, but make sure you pick something that you actually enjoy the sound of.

Eat Stress-Busting Foods

You are likely already aware of how the foods that you eat have a direct impact on your body, and this applies to the stress that you are feeling too.

There are many ways in which certain foods can help to relieve stress, such as:

  • Complex carbsfoods such as whole grain bread and oatmeal encourage the brain to produce more serotonin, giving your body a steady supply of this feel-good chemical
  • Fruits high in vitamin Cfruits such as oranges, lemons and strawberries help to reduce cortisol levels in the body while strengthening the immune system, all thanks to their vitamin C content
  • Leafy greens packed with magnesium, leafy greens can help to reduce stress-related symptoms
  • Avocadosthese are high in potassium, with half an avocado containing more potassium than a whole medium-sized banana. Potassium can really help to lower blood pressure, but be sure not to overdo it with the avocados, as they are also quite high in calories

Stress can really have such a negative effect on your life, which is why it is important to tackle this head on and keep your stress levels under control. The next time you find yourself feeling stressed, give a few of these stress-relieving tips a try to see what works best for you.