Aging skin is more than just a visual change; it’s a reflection of our overall health and longevity. When we maintain healthy skin, we’re not just nurturing our appearance—we’re supporting our body’s vitality. Here, we’ll walk through a full protocol to help reverse skin aging, organized to fit into a daily routine.

Morning Skincare Routine

Step 1: Moisturizer with Key Ingredients

After your morning shower, start with a moisturizer containing two powerful ingredients:

1. Ceramides: These “skin glue” molecules hold skin cells together, keeping the skin barrier strong. A 2019 study found that using ceramide-rich products for 28 days led to fewer wrinkles and smoother skin texture.
2. Vitamin B3 (Nicotinamide): Vitamin B3 supports the skin barrier by reducing water loss, enhancing pigmentation, and reducing redness. It’s a potent ingredient for maintaining skin health as we age. If you’re in the USA, products like CeraVe PM Facial Moisturizing Lotion combine ceramides and nicotinamide without added sunscreen, making it versatile for morning use.

Step 2: Sunscreen with B-Trol

Daily sunscreen is essential, but choosing the right type matters. Research highlights a case study where a 92-year-old woman used sunscreen on her face but not her neck—the contrast in aging was striking. Consistent sunscreen use can even help reverse existing signs of aging.

• Mineral vs. Chemical Sunscreens: Mineral sunscreens (e.g., zinc oxide) provide basic UV protection without being absorbed by the skin, while chemical sunscreens penetrate better and are more water-resistant. However, some chemicals may disrupt hormones. The American Academy of Dermatology assures that FDA-approved sunscreens are safe.
• B-Trol: This advanced sunscreen ingredient offers both high UV protection and minimal skin absorption. Although it’s widely used in Europe and Australasia, it’s still awaiting FDA approval in the USA. Check labels for “B-Trol” or similar to see if it’s included.

Pro Tip: If you’re using sunscreen daily, consider taking 1,000 IU of Vitamin D3 to support your body’s vitamin D levels.

Nutrition for Skin Health

Step 3: Diet Matters

The Mediterranean Diet is proven to benefit skin health, emphasizing whole foods, vegetables, nuts, and lean proteins. Incorporating plenty of fresh fruit, vegetables, herbs, nuts, and whole grains, along with moderate seafood, dairy, and eggs, helps nourish your skin.

• Opt for high-protein foods and fiber-rich fruits and vegetables.
• Favor unsaturated fats like olive oil, walnuts, and avocado.

Supplements to Support Skin Health

Step 4: Collagen Peptide Supplements

Collagen peptides are proven to help reduce wrinkles. In a 2023 review, collagen peptide supplementation significantly boosted skin hydration and elasticity. This supplement works by providing the body with short chains of amino acids that support skin health beyond what general proteins offer.

• Recommended dose: 10-15 grams of hydrolyzed collagen each morning.

Step 5: Hyaluronic Acid

Hyaluronic acid supplements (not just topical creams) help maintain youthful skin. A 75-year-old person has only about 20% of the hyaluronic acid found in a younger individual. Supplementing 200 mg of hyaluronic acid daily can reduce wrinkles by up to 18%.

Exercise: Your Secret Skin Booster

Step 6: Resistance and Aerobic Exercise

Exercise benefits more than just muscles. A 16-week study found that resistance training (e.g., lifting weights) increases dermal thickness, while aerobic exercise supports cardiovascular health. Both types of exercise improved skin elasticity, demonstrating how fitness routines impact skin’s appearance.

Evening Skincare Routine

Step 7: Nighttime Creams—Retinoids

Retinoid creams stimulate collagen production and improve blood flow to the skin. Studies show significant wrinkle reduction when retinoids are used regularly.

• Start with adapalene or tretinoin, applying it every second or third night to avoid irritation.
• Use sunscreen daily to protect your skin while using retinoids.

Step 8: Exfoliants—Lactic and Glycolic Acids

Exfoliants like lactic acid and glycolic acid can stimulate collagen regeneration, reducing fine lines. Apply these once or twice a week at night. If you’re also using retinoids, alternate their use to prevent skin irritation.

Note: If you’re new to retinoids, ease into using them, alternating with exfoliants as your skin adjusts.

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Takeaway: Aging Skin with Science-Backed Care

By incorporating scientifically-backed products and habits, you’re investing in both your skin’s health and your body’s well-being.

To learn more about skincare and other health topics, visit medicaltimes.io for the latest updates.