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Kiss wrinkles goodbye when you add retinol to your skincare routine! Retinol is a vitamin A derivative that’s been proven to reverse signs of aging, smoothing wrinkles, and reversing damage from the sun. Take, for instance, a study from the Archives of Dermatology in which thirty-six men and women aged eighty to ninety-six received a lotion with .4 percent retinol on one arm and a retinol-free lotion on the other arm three times a week for twenty-four weeks.
As early as four weeks into the study, fine wrinkles in the retinol-treated skin began to fade. After twenty-four weeks, skin roughness and overall severity of the skin’s aging had diminished. Researchers explain that the retinol helped retain water and increase procollagen, a precursor to collagen (which is the skin’s main support).
Although you can buy many skin lotions and creams that contain retinol over the counter, check ingredient labels to find one with the strength used in the study (.4 percent). If you’re not sure of the strength, contact the manufacturer. And it’s never too early to start using retinol, even if you’re only in your thirties.
Sunscreen isn’t something you only put on when you’re at the beach in the middle of the summer. Instead, it should be as much a part of your daily routine as brushing your teeth, even in winter or on cloudy days. That idea might sound like a marketing ploy by sunscreen companies until you consider this: more people are diagnosed with skin cancer than any other cancer, and by the age of seventy, one in five Americans will develop skin cancer, according to the Skin Cancer Foundation.
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The sun is also responsible for 90 percent of skin aging, and because sun damage is cumulative by eighteen, you’ve only accumulated 23 percent of your lifetime exposure, 47 percent by age forty sunscreen is a must.
Plus, although the sun’s rays are most intense on sunny days, you still need sunscreen when it’s cloudy. Up to 80 percent of the sun’s rays can penetrate through clouds and damage skin.
To keep your skin looking as young as possible, slather on a broad-spectrum sunscreen of at least an SPF of 30 daily (a moisturizer with SPF counts if you’re just heading to the office or store). Be sure to get your hands, neck, face (don’t forget your eyelids, which is where 10 percent of skin cancers occur), and chest (where you get the most sun exposure).
People who do this experience 24 percent less skin aging than those who don’t use it daily. Use at least a shot glass-sized amount for your whole body, or a teaspoon for your face.
Hack: Think of exercise in ten-minute chunks
The fountain of youth is exercise, which is why you should commit to at least thirty minutes a day. Exercise not only keeps skin looking young, possibly by increasing certain substances called myokines made by working muscles that cause changes in cells, it might even reverse skin aging. Researchers gathered twenty-nine men and women aged twenty to eighty-four, half of whom logged at least three hours of moderate or vigorous physical activity every week, while the other half were relatively sedentary, exercising less than an hour a week.
They then asked each subject to uncover his/her buttock to look at skin rarely exposed to the sun. The surprise? Those over forty who had been active had skin that looked comparable to somebody in their twenties and thirties. To double check their findings, researchers asked sedentary individuals sixty-five and older to exercise twice a week for thirty minutes to start, progressing to forty-five minutes. Thanks solely to exercise they, too, experienced changes in skin, making their outer and inner layers look similar to people twenty to forty years old.
Beyond skin health, exercise protects you from biological aging, as people who are the most active tend to have the longest telomeres. Telomeres are protective caps at the ends of your chromosomes that shorten as you age and contribute to the aging process. Studies have found that the most active adults are younger on a cellular level (as shown by measures like telomeres) by nine years compared to their sedentary peers.
Government guidelines recommend at least 150 minutes of moderately intense activity (or seventy-five minutes of vigorous activity, or a combination of the two) every week. That breaks down to thirty minutes five days a week, which you can do in one chunk or several five- or ten-minute chunks throughout the day.