How to Uphold Skin Health And 14 Proven Methods to Reverse Skin Aging

How to have the best skin in your 30s and after.

Due that the skin covers the entire body, it is the most visible area to see signs of aging. The skin is the body’s biggest organ, with a surface area of around 1.67m2 and a weight of approximately 4-5kg for an average adult. However, like everything else in the body, the skin ages too and requires some skincare and treatments later on to maintain freshness and skin health. Find out how skin ages in this article here.


As we age, our skin and bodies mirror our experiences. It’s all about preventive and boosting your skin health through products or lifestyle modifications. Taking care of your skin can help it recover and regain some of its look and structure with skin aging treatments.


It is not harmful to go outside during the day, but avoid being in the sun during peak hours when the sun’s rays are the most intense. For example, during the summer, try to avoid being in the sun between 10 a.m. and 4 p.m.

Additionally, you may protect your skin from the sun in different ways. By wearing sun protection gear such as long-sleeve shirts, caps, sunglasses and avoiding the sun during the day, you can minimize your exposure to skin aging and carcinogenic ultraviolet radiation.

Want to know more about sun rays and their effects on the body? Click here.


One of the most effective ways to keep your skin appearing as youthful as possible is sunscreen. When it comes to visible symptoms of skin aging, the sun is the primary culprit. So apply sunscreen as a habit daily, and not only at the beach. It has been proven in a recent study that in just three months, daily use of a broad-spectrum SPF 30 sunscreen can remove age spots, enhance skin texture, and reduce wrinkles by 20%, improving overall skin health.

Not sure which sunscreen to choose that is protective of skin health while being safe for the sea? Read this article for a complete understanding.

Do not confine your skin-protecting regimen to your face alone. Apart from your face, the key areas that expose your age are your neck, chest, and hands. Make sure you don’t neglect those areas! Apply a broad-spectrum sunscreen with a minimum SPF of 30 and lotion to the rest of your body to lessen harmful skin changes.


Cigarette smoking contributes to skin wrinkling and is believed to hasten the aging process caused by sun exposure. Puckering of lips up each time you take a puff on a cigarette increases the likelihood of developing wrinkles around the mouth, as reported by a clinical trial. One study discovered that people who quit smoking observed an improvement in their skin and skin health after stopping. There are more benefits to stopping smoking, and leaving is easier than you think; find out more in this article.

4. KEEP YOURSELF HYDRATEDskin health hydration

Water aids in the retention of moisture in the skin, which promotes its elasticity, so keep it hydrated. If the epidermis’s outermost layer is dehydrated, your skin will lose its flexibility. Researchers discovered that increasing regular water intake improved skin texture and hydration levels in dehydrated people.  To determine your hydration status, perform the “pinch test” (pinch the skin on your finger and watch how long it takes to snap back to normal.) The National Academies of Sciences, Engineering, and Medicine recommend 13 glasses of water for males and 9 cups for women.


Lack of sleep alters circadian cycles and promotes oxidative stress, reducing skin elasticity. Getting enough sleep allows your skin to rejuvenate itself regularly. Avoid using your phone, iPad, etc., late at night as blue light increases oxidative stress. How to improve your sleep quality? find out here by reading this article.


One of the primary reasons for wrinkles is the damage of the skin, mainly as older skin is more delicate susceptible to trauma. Studies have discovered that sleeping with your face down against a pillow can result in persistent “sleep wrinkles.” So it is better to avoid certain sleeping positions that cause pressure on the face and damage the skin health.


Exercise every day. It helps your skin by boosting blood flow. And sweating flushes out dirt. You can think of it as cleansing your skin from the inside, maintaining your skin health and also your body. Exercise has immediate benefits such as enhanced blood flow to the skin and improved lymph flow, which reduces eye puffiness, ultimately leads to that post-workout glow!

It has been proven that regular moderate exercise can actually increase your body’s production of natural antioxidants, which help protect cells of your skin, weight, and endurance training are your best choices. In order to de-stress, you can go for yoga and relaxation techniques. Follow this article to find out what is the best exercise for you and how often you should do the exercises.


Stress can make your skin more sensitive and worsen breakouts. Even if it’s only for 10 minutes, take time for yourself. Soak in the tub or read—practice stress management techniques, such as breathing exercises, yoga, meditation, or visual imagery.


A healthy diet is required to give the body the building blocks necessary for maximum function, and the Mediterranean diet is often recognized as the most excellent diet for your skin. Foods that are beneficial for skin are listed below:

  • Fish
  • Green Tea
  • It contains catechins, which are essential for skin aging.
  • Antioxidants in green tea are beneficial against sun damage. ( 1 ) ( 2 ).
  • One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.
  • Beneficial for moisture, roughness, thickness, and elasticity of the skin and skin changes. 
  • It’s high in epigallocatechin gallate (EGCG), antioxidants, and it may help slow skin aging caused by environmental stresses by scavenging free radicals before they damage the skin.
  • According to a study, a cup of green tea every day is sufficient to get all the essential components.
  • Dark Chocolate
  • It contains flavanol. A study found that after 6–12 weeks of daily consumption of antioxidant-rich cocoa powder,  thicker, more moisturized, smoother, and less sensitive to sunburn skin was reported.
  • Many researchers reported skin changes such as lesser wrinkles after the consumption of dark chocolate. ( 1 ) ( 2 ). 
  • 30 g of chocolate can help you receive the benefits of all its nutrients.
  • Tomatoes
  • Yellow and Red Bell Peppers
  • They’re a great source of vitamin C. Vitamin C is required to make collagen, maintaining skin tight and robust.
  • It also contains Vitamin A.
  • Comprehensive research discovered a link between vitamin C intake and reduced risk of wrinkles and dry skin with age.
  • One bell pepper provides 169% of the RDI of Vitamin C.
  • Sweet Potatoes
  • Contains beta carotene, Provitamin A.
  • As proven by research, beta carotene may also give your skin a warm, orange hue, making it appear healthier.
  • Protects skin from being dry, wrinkled, and sunburned.
  • One medium-sized Sweet potato is sufficient for essential nutrients required for a while body as well as skin changes,
  • Avocados
  • Protects against sun damage.
  • High consumption of total fat — specifically the beneficial fats found in avocados — was linked to flexible, springy skin in one study of nearly 700 women.
  • It’s also a source of Vitamin C and Vitamin E. 
  • The serving amount recommended is approximately 1/3 of a medium avocado (50 grams or 1.7 ounces) as it is high in calories.
  • Flaxseeds
  • It contains lignans that are good for reducing oxidative stress. 
  • It also contains AHA ( alpha-linoleic acid) that plumps and hydrates the skin, according to research
  • It helps to fight free radicals in the body hence reducing cancer and heart diseases
  • The skin health of women who took flax seeds or flax oil for 12 weeks showed more excellent moisture and smoother texture, according to research conducted in 2009 and 2011.
  • The recommended dose is 1.6 grams for males and 1.1 grams for women. That makes around 1 tablespoon in amount. 



Replenish your collagen and elastin storage, as well as hyaluronic acid topically which is essential for firm skin health. Taking supplements may also be considered as skincare as it also helps restore protein reserves lost by skin aging, making it firmer and wrinkles less visible.


Dryness associated with aging will be aggravated further by skin irritants such as perfumed soaps, chlorinated swimming pools, and extended hot showers. Utilize ‘neutral’ and pH-balanced soaps, body washes, and shampoos. Also, face-washing habits might affect skin changes. Before sleeping, wash your face to remove makeup and other residues and use a mild cleanser. Choose a creamy one for dry skin, or an oil-free, foaming one for oily skin. If you have sensitive skin, talk to your dermatologist about how to avoid irritation.


Besides topical, it is also key to anti-age through skincare routine:


The natural exfoliation process decreases with age, causing dry, dull skin to accumulate. Dead skin (keratinocytes) change shape, become shorter and fatter. Because dead skin cells aren’t replaced as quickly as new ones, your skin becomes uneven and may even crack, deteriorating the skin’s health. Skin color becomes uneven as the function decreases at a rate of 8% to 20% per decade. Exfoliants help remove dead skin cells and are one of the best skin aging treatments to keep aging skin appearing young. Exfoliants can be chemical or physical. But as your age professes to bigger numbers, there is no need for such severe, abrasive treatment.

Avoid harsh physical exfoliants like sugar scrubs and bead cleansers that promote skin sagging. The best exfoliants for maturing skin are alpha-hydroxy acids (AHAs). Exfoliate gently with a soft washcloth, a spinning brush, or scrubs. Exfoliate once a week for dry skin. Do it once or twice a week for oily skin. Evaluation of acne or sensitive skin by a dermatologist is recommended.

Topical Skincare Products

Sebum production decreases with age, which is a significant skin change. While this reduces your chances of developing acne, it also causes your skin to dry up more quickly. One of the critical reasons for fine lines is skin dehydration, readily rectified with a good moisturizer.

Daily moisturizers can be utilized for better skin health, regardless of whether your skin is oily or prone to breakouts.

You may need to apply it more regularly if you have dry skin. Seal in moisture by applying it to a damp face.

If you want to select the most appropriate skincare products for your skin, make sure to carefully read the labels. As looking at the ingredients list on your skincare or cosmetic items, you may have noticed that it is occasionally separated into two categories: active and inactive. This may sound contradictory, so you are not alone in questioning why any manufacturer would waste time and money on useless items. In actuality, inert substances are usually used to deliver active ingredients.

Antioxidants in Skin Care Products

Antioxidants are underappreciated skincare superstars. Using products that include antioxidants such as vitamins A and C will help the skin fight free radicals preventing skin aging.

Vitamin C may also help prevent the indications of skin aging, as it is required for the body’s natural collagen synthesis. It aids in healing damaged skin and can even help minimize the look of wrinkles in some cases.

 3% topical vitamin C



5% ascorbic acid



10% topical vitamin C


  • Improved wrinkles over 12 weeks.
  • Reduced UVB-induced erythema (skin inflammation) by -52% and apoptotic sunburn cell formation by -40 to 60%
  • It is potentially reducing the risk of photocarcinogenesis.


15% topical vitamin C


25% topical vitamin C



Retinoids and Retinol

Retinol, a type of vitamin A, and retinoids, such as tretinoin, are particularly efficient at boosting collagen and reversing the effects of aging, as has been proven by several pieces of research. Potent for treating skin aging, retinol needs to be converted to retinoic acid to be effective. Retinol is extremely unstable and easily gets degraded to biologically inactive forms on exposure to light and air. 1% retinol increased fibroblast proliferation and collagen synthesis while decreasing MMP and collagenase expression.

 Using both topical retinol and vitamin C has been found to be particularly effective at improving skin elasticity and reducing skin aging.

Hyaluronic Acidskincare for skin health

Hyaluronic acid is a popular skincare component since it can hold 1,000 times its weight in moisture. You may have heard about hyaluronic acid being referred to as the “key to the fountain of youth”. On average, hyaluronic acid-containing anti-wrinkle treatments reduced the depth of creases around the lips and eyes by 10% to 20% over three months, reducing the skin changes related to aging, according to a May 2016 Fortschritte der Medizin study. Tightness of skin was improved 13-30%. Another 2014 study concluded that increased skin hydration up to 96% after 8 weeks of usage of hyaluronic acid serums and creams.

It is also to be kept in mind that, HA is between 50 to 1,000 kDa (kiloDalton) is the most useful for skin, with around 130 kDa being the best. Anything higher won’t make a significant impact. Anything less than that may induce irritation. Even though all skincare manufacturing companies do keep the HA levels that are best for the skin.


Squalene is a lipid generated by your own skin cells. But as you age, your body makes less squalene. Peak production occurs in adolescence, with a decline in the 20s or 30s. Skin gets drier and tougher. Topical squalane has many advantages. Research proves squalane ( a hydrogenated form for skin application) as a detoxifier. It increases moisture and can make skin seem younger and healthier, working as an anti-skin aging treatment. Squalane is safe for all skin types. It’s a great alternative to heavy or oily oils that might not have a good effect on skin health. Use a mild cleanser to clear your pores before applying squalane.

Provitamin B5

It’s another type of moisturizer. It is also known as dexpanthenol. It has proven to be having healing properties against skin changes due to age by research.

Alpha-hydroxy Acids (AHAs)

AHAs are a class of plant and animal-derived acids included in many skincare products. Alpha-hydroxy acid creams and lotions aid with fine lines and wrinkles, uneven pigmentation, and age spots, as well as helping to minimize enlarged pores. The FDA advises that AHA products have an overall AHA content of less than 10%. This contributes to avoiding adverse effects associated with AHAs ( burning, itching, redness upon first-time use).

CoEnzyme (CoQ10)

Q10-rich skin is thought to be young and vivacious. Because Q10 gives skin more energy, it can mend and renew faster, keeping it appearing youthful and energized. However, as skin ages, its natural levels of Q10 decrease, causing it to restore and rejuvenate slower, leaving it dull and weary. Adding CoQ10 to your skincare routine might help you preserve a youthful glow. Also, direct application of CoQ10 to the skin has been demonstrated to minimize UV-induced oxidative damage and even wrinkle depth.

Vitamin E

According to a 2013 research assessment, vitamin E and other antioxidant-rich natural compounds are primarily acknowledged as skin aging treatments, including lotions, vitamin E oil, makeup products, eye creams, and vitamin E serum. Vitamin E preparations typically include vitamin C, as the two are more effective at combating UV damage that can result in skin cancer. Vitamin E is not suitable for all skin types. Sensitive skin types may choose to avoid this vitamin in preference of food sources as it might cause reactions on the face.


Many treatments and lotions promise to reduce cellulite. Six-month research of 105 women discovered that orally taking 2.5 g of collagen peptides daily dramatically improved skin look by reducing cellulite. Caffeine, retinol, and plant chemicals are common active components. A cellulite cream paired with personal dietary suggestions demonstrated significant improvements in one 2011 study.


One of the key benefits of face massage is its capacity to improve skin’s overall appearance and help reduce the signs of skin aging. A 2017 study looked at the effectiveness of facial massage with a stimulating device. They utilized an anti-aging device and cream for eight weeks. The cream’s effects were improved by facial massage. Wrinkles, sagging, and texture was also enhanced. A facial massage may also be the answer to radiant skin. According to a 2002 study, 59 % of women who received a face massage felt refreshed and rejuvenated.

Your nightstand or medicine cabinet may have the key to youthful-looking skin. This is because selecting the appropriate skincare products can significantly improve your skin health and reduce aging signs. Always consult your dermatologist before using any skincare products to know what suits you and what not and helps maintain better skin health.


Yes, it works!! They say that change takes time, and this is especially true in the world of skincare. While a skincare routine may appear to be high maintenance, the procedures essential for good skin are not only vital but also simple to apply. Skincare does not have to be difficult unless you want it to be. A skin-care program should include three fundamental steps: cleansing, moisturizing, and sunscreen application (at least SPF 30 and broad-spectrum). Every morning and night, you should wash and moisturize.

The simplest method to remember when to do what for your skin is as follows: The morning routine should emphasize prevention and protection for the day, while the evening routine should focus on cleansing and healing. Whatever time of day it is, you should always wash your face after exercising or working up a sweat, since perspiration can clog pores and exacerbate acne. As a general guideline, remove your makeup before night and refrain from picking at your skin.

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Being a Doctor by profession, Aimen is passionate about helping people get better health in their lives. Aimen enjoys her research on Prime With Time subjects and strives to create better awareness of the problems and changes related to women's health.
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