Sunscreen, diet and yoga, or how to delay the appearance of wrinkles.

Although introducing healthy skin care habits will not make wrinkles disappear like magic, it can significantly delay the visible effects of skin aging , so it is worth remembering them every day. For example, we usually remember to use sunscreen when the temperature exceeds 25 degrees Celsius, although for many years dermatologists have been urging us to apply it every day - even if it is cloudy. Research shows that regular use of sunscreen (SPF) delays the appearance of wrinkles ¹ .

Facial cleansing – you can't do anything without it.

However, neither applying creams rich in precious ingredients nor taking supplements will be a remedy for the emerging signs of aging if we neglect... washing. Proper make-up removal and face washing are the basis of skin care and attention, as specialists have been saying for years. Sure, it sometimes happens that after a long, hard day, removing makeup is the last thing we want to do, but it's worth breaking through and devoting a few minutes to thorough washing (without rubbing the skin hard).

It's very simple: if we don't remove makeup (or rather what's left of it after the whole day), the skin will simply absorb it, and this will make it have to deal with oxidative stress , which occurs when the balance between harmful free radicals and antioxidants ( read more about oxidative stress and antioxidants here ). Any disturbance of homeostasis is harmful and risky, and in this respect it can be prevented by simply washing your face well. However, remember to choose mild cleansing agents . Too intense peelings may disturb the skin microbiome - this will result in the opposite effect than intended (an article about the skin microbiome can be found at this link ).

Diet as a way to maintain the youthful appearance of the skin.

We will not write about the need to hydrate the skin - both from the inside and outside (in the form of moisturizing creams), because this is the subject of a separate article, which you can find here .

It is worth limiting sugar , or better yet, giving it up completely. It is sugar that triggers glycation processes in the body , which have a negative impact on the condition of the skin. There is even a term " sugar complexion ", which means a gray skin tone and characteristic wrinkles and discolorations on the forehead, and sagging skin around the eyes. Although this term is not a medical term, it often describes the appearance of the faces of people who consume too many processed products and products containing sugar, including hidden ones ( read more about the impact of sugar on health in this article ). It is also worth being aware that glycation end products (AGE's - advanced glycationed products) that are harmful to health and beauty are also related to the way food is prepared - therefore it is better to bake at low temperatures and boil than to fry and grill. ² .

When it comes to what should be on your plate, it is worth choosing unprocessed and whole grain products . It is difficult to overestimate the power of a varied, balanced diet in the context of the appearance of the skin, its elasticity and youthful appearance. Vegetables, legumes, cereals, berries, whole grain products, grains, nuts, fish, dairy products, cold-pressed oils should constitute a larger part of your menu. These products will help provide your body with proteins, healthy fats, vitamins and minerals necessary to maintain its condition. Want more specifics? Try the Mediterranean diet - it is good not only for health, but also for beauty, it has anti-aging properties ^3.4 .

Coconut oil is also a good and natural dietary ingredient and at the same time a cosmetic that is good for the skin . It not only fills the gaps in the epidermis and visibly smoothes the skin, but also helps maintain the appropriate level of humidity . All this makes it particularly recommended for the care of dry skin , where the signs of aging appear faster ⁵ .

Facial yoga as a way to delay skin aging.

Facial yoga, sometimes also called beauty yoga, has been gaining more and more popularity for several years . This is a set of various exercises whose performance (systematicity is important here) is intended to make the muscles stronger and more elastic. As their volume increases , the skin lifts, which allows for a firming effect . The skin sags and, as a result, ages when collagen fibers (among other things) lose their elasticity, and facial yoga helps to slow down this process, if not reverse it. ⁶ . Such facial exercises began to be discussed in the 1970s in the United States, and the method itself appeared in Japan. Fumiko Takatsu is considered its creator. Since then, it has gained many fans (and fans) around the world, because it is free and effective. Regular exercise improves circulation in the face and strengthens the muscles, which gives the effect of a fresh, rejuvenated face.

Bibliography:

1. Randhawa M, Wang S, Leyden JJ, Cula GO, Pagnoni A, Southall MD. Daily Use of a Facial Broad Spectrum Sunscreen Over One-Year Significantly Improves Clinical Evaluation of Photoaging. Dermatol Surg. 2016 Dec;42(12):1354-1361.
2. Nguyen HP, Katta R. Sugar Sag: Glycation and the Role of Diet in Aging Skin. Skin Therapy Lett. 2015 Nov;20(6):1-5. PMID: 27224842.
3. Capurso C, Bellanti F, Lo Buglio A, Vendemiale G. The Mediterranean Diet Slows Down the Progression of Aging and Helps to Prevent the Onset of Frailty: A Narrative Review. Nutrients. 2019 Dec 21;12(1):35.
4. Cara Rosenbloom, “Anti-aging 'superfoods' aren't enough. Try one of these overall healthy eating plans”, The Washington Post, December 17, 2021.
5. Agero AL, Verallo-Rowell VM. A randomized double-blind controlled trial comparing extra virgin coconut oil with mineral oil as a moisturizer for mild to moderate xerosis. Dermatitis. 2004 Sep;15(3):109-16.
6. Alam M, Walter AJ, Geisler A, et al. Association of Facial Exercise With the Appearance of Aging. JAMA Dermatol. 2018;154(3):365–367. doi:10.1001/jamadermatol.2017.5142.