As we age, the natural process of skin aging becomes undeniable. However, did you know that there are everyday habits that could be causing your skin to age faster? From your daily skincare routine to your diet and lifestyle choices, you could be unknowingly contributing to the premature aging of your skin. Here’s the good news! With a few simple changes: you can slow down the clock and keep your skin looking youthful and healthy. It starts with healthy habits!
Why Skin Ages
Why does skin age? As you age, thanks to sun exposure, your skin becomes less elastic and has less resilience and ability to bounce back. Various factors contribute to this breakdown, including a decrease in collagen production, the primary structural protein that gives your skin its support. Existing collagen and elastin also become disorganized and damaged.
Extrinsic factors cause most skin aging, like sun exposure and lifestyle habits, and those you have some control over. Here are several habits that negatively affect the health of your skin and contribute to premature skin aging, including wrinkles and skin laxity. Let’s explore 10 common habits that could be aging your skin faster than you think.
Drinking alcohol
Drinking alcohol is a known cause of skin aging and for good reason. Alcohol can cause your skin to age prematurely by accelerating water and moisture loss, leading to dry skin that looks older. One way alcohol causes skin to look older is through dehydration — a consequence of alcohol’s diuretic effect.
Plus, drinking alcohol boosts the production of free radicals, rogue molecules that damage collagen and elastin. Alcohol also reduces the body’s ability to absorb essential vitamins and minerals, particularly B vitamins, which contribute to nutritional deficiencies that speed up skin aging. To promote healthy skin and reduce the risk of premature aging, limit alcohol consumption.
Sleeping on your side
Sleeping on your side can also accelerate skin aging. When you sleep on your side, you press one side of your face into a pillow, causing creases to form. Sleeping on your back is best for preventing these issues. If you’re not accustomed to sleeping on your back, it takes some adjustment.
Here are some tips for sleeping on your back:
- Use pillows to prop up areas where you need extra support, like your knees and head (this helps keep them from drooping).
- Make sure the pillow is not too high, so it causes tension in the neck muscles or lower-back area when you lie flat on it (you should have some space between yourself and the pillow).
- Use a body pillow to relieve pressure on your back.
Smoking
Smoking is one of the most common causes of premature skin aging. Smoking damages the collagen and elastin in your skin, which helps prevent wrinkles and sagging. One way it accelerates skin aging is by increasing the formation of skin-damaging free radicals.
Puffing on a cigarette also causes “smoker’s lines,” wrinkles around the mouth and lips. Plus, it reduces blood flow and oxygen delivery, which can lead to dry and dull skin. There’s more than one reason to kick the habit.
Eating too much sugar
Excessive sugar consumption contributes to premature skin aging. When sugar molecules bind with proteins, they form advanced glycation end products (AGEs). They can damage collagen and elastin, leading to wrinkles and sagging skin. The effects of sugar on the skin are not immediate, but over time, the damage can accumulate and cause noticeable signs of aging.
Additionally, excessive sugar and the weight gain that goes with it boost insulin release, which can lead to increased inflammation and oxidative stress. Both can break down collagen, resulting in wrinkles and an aged complexion. To maintain youthful skin, limit the amount of sugar consumed and focus on a balanced, nutrient-rich diet.
Not using skincare products that support healthy collagen and elastin
Collagen and elastin are two proteins that give skin its structure and support. Both break down with ultraviolet (UV) light exposure, smoking, and stress. And when your body is under a lot of stress due to lack of sleep or emotional upheaval, it produces less collagen and elastin because of the stress hormone cortisol.
The good news is that plenty of products on the market can boost your skin’s natural anti-aging process. Look for products with ingredients like retinol (vitamin A), peptides, hyaluronic acid (HA), niacinamide (vitamin B3), and antioxidants. These work to fight free radical damage caused by environmental factors such as pollution, sun exposure, and smoking.
Spending too much time in the sun
When you think of the sun, you probably picture it as a source of vitamin D and feel-good rays. But while exposure to the sun is good for your health, too much exposure can cause wrinkles and skin laxity.
A broad-spectrum sunscreen helps protect against this type of damage by absorbing or reflecting UV rays — but it’s not 100% effective. Even with sunscreen on, most people get some UV exposure. That’s why it’s also important to wear sunglasses (to reduce squinting) and sun-protective clothing when you’re outdoors. Don’t forget to put sunscreen on your neck too!
Excessive stress
Stress is a major cause of skin aging. When you’re stressed, the body produces the hormone cortisol. This is an essential hormone for your body to function properly, but it also breaks down elastin — one of the proteins that keep your skin looking young and firm.
In addition to its effects on collagen, chronic stress can worsen acne, eczema, or psoriasis (all three are forms of inflammation). It can also cause premature aging by contributing to fine lines around your eyes and mouth, as well as wrinkles in other areas of the face.
Excessive dieting
Crash dieting can lead to quick weight loss, which damages elastin, causing your skin to lose elasticity and sag. Plus, crash dieting can lead to nutritional deficiencies that accelerate skin aging. Focus on eating a balanced diet that includes foods high in antioxidants, such as fruits and vegetables, and those high in essential fatty acids, such as nuts and fish. Additionally, drink plenty of water to hydrate your skin and give it a youthful appearance.
Skimping on sleep
When you don’t get enough sleep, your body releases the stress hormone cortisol to help you stay awake and alert and mobilize energy stores. Excess cortisol can damage your skin’s collagen and elastin support structures and contribute to premature skin aging. That’s not all. Lack of sleep raises blood sugar levels, which leads to insulin resistance. This increase may be responsible for accelerated aging processes in people who are prediabetic or diabetic.
Not managing stress
Stress isn’t just harmful to your mind and body. It can have a major impact on skin health and premature aging. Not managing stress boosts hormones that cause inflammation and weaken skin elasticity. Higher stress levels also increase cortisol levels, leading to excess oil, clogged pores, and elastin breakdown. To combat the effects of stress on the skin, practice healthy habits, such as exercise, meditation, proper nutrition, and adequate sleep.
Conclusion
As you can see, many factors contribute to premature skin aging. You may already have some of these habits and not even realize it. To protect your youthful skin, get back to basics – a healthy diet, stress management, adequate sleep (preferably on your back), and sun protection. It all counts!
References:
- Green AC, Hughes MC, McBride P, Fourtanier A. Factors associated with premature skin aging (photoaging) before the age of 55: a population-based study. Dermatology. 2011 Feb;222(1):74-80. doi: 10.1159/000322623. Epub 2010 Dec 29. PMID: 21196710.
- Morita A. Tobacco smoke causes premature skin aging. J Dermatol Sci. 2007 Dec;48(3):169-75. doi: 10.1016/j.jdermsci.2007.06.015. Epub 2007 Oct 24. PMID: 17951030.
- “Premature Aging: Signs, Causes & Prevention – Cleveland Clinic.” my.clevelandclinic.org/health/symptoms/23105-premature-aging.
- “Pathophysiology of Premature Skin Aging Induced by Ultraviolet Light.” .nejm.org/doi/full/10.1056/NEJM199711133372003.
- Danby FW. Nutrition and aging skin: sugar and glycation. Clin Dermatol. 2010 Jul-Aug;28(4):409-11. doi: 10.1016/j.clindermatol.2010.03.018. PMID: 20620757.
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