Latest Research on Skin Ageing
Unlock Ageless Skin and a Sharp Mind with These Proven Tips
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Today At A Glance:
Skin Aging Basics: Aging skin shows signs like wrinkles and loss of elasticity due to intrinsic and extrinsic factors.
Nutrition for Skin and Brain: A varied plant-based diet rich in polyphenols promotes skin and brain health, supporting neurogenesis and reducing oxidative stress.
Skincare Essentials: Use ceramide and nicotinamide moisturizers, B trol sunscreen, and supplements like collagen peptides and hyaluronic acid.
Exercise Benefits: Resistance training improves skin elasticity and thickness.
Night Care: Incorporate retinoid creams and exfoliants to rejuvenate skin.
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Neuro Athletes,
The condition of your skin isn’t just a surface issue—it reflects your overall health, including the state of your brain. Understanding the science behind skin aging can reveal insights into keeping both your skin and brain in top shape. Here’s how focusing on your skin can support your cognitive function, and vice versa.
The Science Behind Skin Aging
The aging of the skin is primarily driven by two types of processes: intrinsic aging and extrinsic aging.
Intrinsic Aging: This is the natural aging process that occurs over time, independent of external factors. It is genetically determined and results in the gradual loss of skin’s elasticity and the thinning of the dermal layer. Collagen production decreases by about 1% per year after the age of 20, leading to the formation of fine lines and wrinkles. Additionally, the skin’s ability to retain moisture diminishes, contributing to dryness and a dull appearance.
Extrinsic Aging: This type of aging is influenced by external factors such as UV radiation, pollution, smoking, and poor nutrition. UV exposure is particularly harmful as it accelerates the breakdown of collagen and elastin fibers, leading to premature aging, known as photoaging. The skin also becomes more susceptible to oxidative stress, which further damages skin cells and impairs the skin’s ability to repair itself.
The Role of Nutrition in Skin and Brain Health
What you eat has a profound impact on both your skin and brain health. The gut-brain-skin axis is a concept that highlights the interconnectedness of these systems, emphasizing that what you consume can influence not only your mental well-being but also the health of your skin.
Gut Microbiome and Skin Health: The gut microbiome plays a crucial role in maintaining skin health. A diet rich in diverse plant-based foods—aiming for 30 different varieties per week—can significantly enhance the diversity of your gut microbiota. This, in turn, supports skin health by reducing inflammation and enhancing the skin’s barrier function.
Polyphenols and Neurogenesis: Dark-colored foods such as berries, black beans, and purple vegetables are rich in polyphenols, which have been shown to promote neurogenesis—the growth of new neurons in the brain. This is particularly important for cognitive health and is also reflected in the health of your skin. Foods rich in polyphenols help protect the skin from oxidative stress and promote a youthful appearance.
Evidence-Based Skincare Strategies
Moisturization with Ceramides and Nicotinamide (Vitamin B3):
Ceramides: These are lipid molecules that act as the glue holding your skin cells together, maintaining the integrity of the skin barrier. A study published in 2019 demonstrated that using a ceramide-containing moisturizer can significantly reduce wrinkles and improve skin texture.
Nicotinamide (Vitamin B3): This powerful vitamin improves the skin’s barrier function, reducing water loss and improving hydration. It also has anti-inflammatory properties that help reduce redness, blotchiness, and hyperpigmentation. Incorporating a moisturizer with both ceramides and nicotinamide can yield significant improvements in skin appearance and resilience.
Sunscreen with B trol:
Protecting your skin from UV radiation is one of the most effective ways to prevent premature aging. A study involving 93 adults found that daily use of sunscreen prevented any detectable increase in skin aging over 4.5 years. B trol, a chemical sunscreen ingredient, offers robust protection without being absorbed through the skin, making it a safe and effective option.
Collagen Peptide Supplements:
Collagen is a critical protein that provides structure and elasticity to the skin. As we age, collagen production decreases, leading to the formation of wrinkles and sagging skin. Collagen peptide supplements have been shown in multiple randomized control trials to improve skin hydration, elasticity, and reduce wrinkles. A systematic review in 2023 confirmed that these peptides are absorbed by the body and reach the skin, where they contribute to skin health. Below are my Collagen peptides.
Hyaluronic Acid Supplements:
Hyaluronic acid is a naturally occurring substance in the skin that helps retain moisture, contributing to skin plumpness and reducing the appearance of wrinkles. As we age, the levels of hyaluronic acid in our skin decrease, making supplementation beneficial. Research shows that supplementing with hyaluronic acid can reduce wrinkles by up to 18% and improve overall skin texture.
Exercise: The Skin and Brain Connection
Physical activity, particularly resistance training, plays a significant role in maintaining youthful skin. A 16-week randomized controlled study showed that resistance exercise improves dermal thickness and elasticity more effectively than aerobic exercise alone. This not only highlights the importance of exercise for maintaining muscle mass but also emphasizes how inner health reflects on your skin’s appearance.
Nighttime Skincare Routine
Retinoid Creams:
Retinoids, derivatives of vitamin A, are known for their powerful anti-aging effects. They work by stimulating collagen production and increasing cell turnover, which helps reduce the appearance of wrinkles and improve skin texture. However, retinoids can be irritating, especially when first introduced, so it’s recommended to start with applications every second or third night.
Exfoliants:
Lactic acid and glycolic acid are effective exfoliants that promote skin cell turnover and enhance collagen production. These should be used cautiously, especially when combined with retinoids, to prevent skin irritation. Over time, regular exfoliation can make fine lines less visible and improve skin texture.
The Skin-Brain Health Nexus
Maintaining youthful skin goes beyond mere aesthetics; it is deeply connected to your overall health, particularly brain health. The strategies outlined in this article are not just about looking younger but about promoting longevity and cognitive vitality. By nourishing your body with the right nutrients, protecting your skin from environmental damage, and adopting a holistic approach to skincare, you can support both your skin and brain health for the long term.
Incorporate these evidence-based strategies into your daily routine, and you’ll not only see a difference in your skin but also experience enhanced mental clarity and well-being.
Remember, your skin is a reflection of your internal health—take care of both, and you’ll age gracefully from the inside out.
Stay healthy,
Louisa
By the way….
If you are a coach and want to work with me directly. Join my NACC course- the next intake starts August 26!
What brand sunscreen do you recommend? I don’t use chemical sunscreens but have never heard of b troll before.