Stay Young 5 Tips .pdf
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AS PROMISED YOUR 5 TIPS FOR A YOUNGER
Skin anti-ager #1: Focus as much on what you put in your
body as on what you put on your skin.
You might expect a dermatologist to emphasize only skin-care
products and techniques. But the skin is the body's largest
organ, after all. So diet directly affects how you visibly age.
How to do this:
• Take a vitamin D supplement. Madfes recommends 1,000 IUs
• Eat plenty of omega-3 and omega-6 fatty acids. Ideally they
should come from natural sources, including olive oil,
ground flaxseed, and fish such as salmon. Fish-oil
supplements are another source of these important fats,
which help protect the moisture barrier. This is the
protective top layer of skin that keeps moisture in but tends
to thin as you age, causing dry skin.
• Drink water -- in all its forms -- all day long. A liter a day is a
good minimum start, Madfes says. Different body types,
such as athletes, need more. Count green tea and coffee
in your daily total, but go easy on the alcohol. Red wine
does contain beneficial antioxidants, but it can also dilate
blood vessels, contributing to the ruddy-faced skin
inflammation called rosacea that tends to strike women in
• Cut way back on processed foods and sugars (another reason
to watch the wine intake). They promote inflammation, a
biochemical process that damages the normal production
of dermal cells.
Skin anti-ager #2: Halve your sun exposure.
If you've heard a version of this one before, it's because
dermatologists agree that UV exposure is the number-one skinager out there. Sun damages elastin and causes a loss of
collagen, which translates to drooping, a lost jawline, and
wrinkles. It also adds discoloration and roughens texture. Not
least, UV rays are the main cause of skin cancers, an aging risk
that goes beyond the mere cosmetic.
"Simply saying, 'Stay out of the sun!' isn't practical, though,"
Madfes says. "So I tell patients to just try to cut your exposure
in half -- that seems more doable."
How to do this:
• One word: sunblock. Use a full tablespoon of sunscreen with a
sun-protection factor (SPF) of at least 30 on your face,
spreading it to your neck and ears. Know that older skin
tends to be more vulnerable to the effects of the sun than
• If you tend to forget sunscreen, try the newish makeup bases
and moisturizers with UV-protection built in. On the
downside, you might not get the optimum amount of SPF,
but Madfes says that the plus for many women is that at
least they remember some protection every day -- which is
better than going without.
• Walk on the shady side of the street. "You really can decrease
your exposure with little things," Madfes says.
• Wear UV-protective clothing. A host of new apparel blocks UV
rays while wicking away moisture, making these clothes
especially good for outdoor exercise.
• Exercise outside in the early morning or late afternoon. If you
can, avoid sun between 10 a.m. and 4 p.m., when UV rays
are most potent.
More anti-aging tips for your skin
Skin anti-ager #3: Use a retinoid.
Yes, there's a vast medicine cabinet full of anti-aging
"cosmeceutical" products out there. But the very best kind of
topical cream to repair the aging process, Madfes says, is a
retinoid. Retinoids are vitamin-A derivative compounds that
have been shown to boost collagen production and cell
turnover, as well as to unclog pores and stimulate blood vessels
in the area. This reduces oil and acne, smoothes skin, and
gives you a brighter, healthier appearance. Retinoids have
been around since the 1970s. Depending on the formulation,
users typically see results within a month or two.
How to do this:
• Ask a doctor about prescription-strength retinoids, which are
generally most effective, Madfes says. These include
tretinoin (Retin-A, Renova, Avita) and tazarotene (Tazorac,
Avage). Some insurance plans cover the cost.
• Follow directions carefully. Usually, starting a retinoid involves
a gradual introduction of the product to avoid irritation.
Eventually, most people apply it just once a day.
• Know that you can still get lesser, but noticeable, benefits with
an over-the-counter product, according to Madfes. Look for
the ingredient retinol, or retinoic acid.
• Apply at night on a clean face; that's when retinoids work best.
They're also sensitive to sun, which is why night is a good
application time. (But if you use a sunscreen by day, you
won't be hypersensitive to the sun by using a retinoid.)
• Use a moisturizer on top of the retinoid, or use a moisturizer
that contains retinoid.
• Know that retinoids aren't recommended for women who are
pregnant or breastfeeding.
Skin anti-ager #4: Spend time -- not necessarily money --
on a smart morning-night routine.
Skin care doesn't have to be complicated, but it does require
the right basics, Madfes says. By day, that mostly means
adding UV protection. But night care is equally important. "Your
skin is amazing in how it can be exposed to so much all day
and still regenerate," Madfes says. "But as you get older you
need to help it do that."
How to do this:
• Start every day with sunscreen, even if you'll mostly be inside.
"You don't want the sun to kill all the new collagen you
grew overnight," Madfes says.
• Remove all makeup and wash your face before you go to bed.
All day, your skin is assaulted by chemicals in the air that
break down collagen and cause other damage. If you don't
clean your face, your exposure to these pollutants will
continue all night long, too.
• After cleansing, apply a retinoid and then a moisturizer -- and
sleep on a clean pillow (don't go weeks before you wash
• Know that you don't have to spend a lot of money to get
effective products. Look for companies that do a lot of
safety testing, Madfes says; reputable manufacturers tend
to invest more in this. Trust your instincts -- if claims sound
improbable, they usually are. Because everyone's skin is
unique, you may need to tinker until you find products that
work best for you. Ask a dermatologist for
recommendations if you're stumped.
Skin anti-ager #5: Pick cosmetic procedures that also help
A host of skin products and procedures that are available over
the counter or from specialists such as spas or dermatologists
can give more than the illusion of youth -- they can actually help
regenerate cells. While they can't turn the clock back forever,
these choices may slow the rate of changes that cause deep
wrinkles and a dull texture.
How to do this:
• Try peels. Exfoliating (through facials or microdermabrasion
creams applied at home) can make skin look brighter. This
is because the turnover of cells grows slower as you age.
A chemical peel is a deeper process that does the same
thing while also stimulating collagen growth, Madfes says.
Find out if you're a candidate to resurface your surface. If the
top layer of skin is looking brown, with a rough texture -hallmarks of sun damage -- a relatively new procedure called
fractional resurfacing can actually reverse some of the damage
by increasing collagen production. Done with lasers in a
doctor's office, resurfacing can improve skin texture while
minimizing wrinkles, sun spots, and acne scars. This procedure
can create visible improvements in patients who have
significant skin damage.