The best anti-aging strategies employ science-backed skincare, lifestyle, and innovative treatments to slow down aging and maintain youthful skin. Here's the full guide:
1. Topical Skincare (Gold Standard Ingredients)
Retinoids (Retinol, Tretinoin):
Boosts collagen, reduces wrinkles, and hastens cell turnover. (Start slowly to avoid irritation).
Vitamin C:
Brightens skin, removes sun spots, and protects from free radicals.
Hyaluronic Acid:
Puffs up skin by retaining moisture (works best on hydrated skin).
SPF 30+ (Zinc Oxide/Titanium Dioxide):
#1 aging product—anticipates photoaging by shielding UVA/UVB.
Budget Routine:
AM: Vitamin C serum → Moisturizer → SPF
PM: Retinol → Hyaluronic Acid → Night Cream
2. Lifestyle & Diet
Collagen Boosters: Bone broth, citruses, berries, and collagen peptides.
Hydration: Drink 2L water/day + green tea (antioxidants).
Sleep: 7–9 hours/night (skin heals during deep sleep).
Avoid: Sugar (ages skin via glycation), smoking, and alcohol.
3. Professional Treatments
Botox/Dysport: Paralyzes dynamic wrinkles (forehead, crow's feet).
Chemical Peels: Exfoliates dead skin (glycolic/lactic acid).
Laser Resurfacing (Fraxel/CO2): Stimulates collagen for tight skin.
Microneedling (RF Microneedling): Stimulates collagen with tiny needles.
4. Breakthrough Science
NMN/NR (NAD+ Boosters): Sustains cellular repair (oral tablets).
Red Light Therapy: Stimulates collagen with LED masks (clinical-grade devices like Omnilux).
Topical Peptides: Tell skin to rejuvenate (e.g., Matrixyl, Argireline).
Anti-Aging Cardio Workout
The Brigham Young University study found that those who ran 30 to 40 minutes at high intensity five days a week were always biologically younger than those who did more sedate exercise programs, or lived entirely sedentary lives. "High intensity" exercise is when you increase your heart rate and can hardly speak.
Not a runner? Don't worry - you can replace another aerobic exercise with:
- Swimming
- Bicycling
- On stair-climbing or elliptical gym machines
- Enrolling in cardiovascular classes (e.g., kickboxing and step aerobics)
Do whatever you choose, and do it consistently. To make it easier to stick with it, choose something you enjoy doing or that you can do with a friend. And block out exercise time in your daily planner
"Even regular moderate aerobic activity three times a week prevents complications with strokes, heart attacks, high blood pressure and prevention or control of diabetes," added William Espar, MD, cardiologist with Franciscan Health Michigan City and Franciscan Physician Network, who went on to say that such activity also helps with bone density.
Balance Benefits From Regular Exercise
Physical therapist Brad Keck at Franciscan Health Indianapolis is also a strong advocate for exercise – walking, in fact – that he claims is among the most useful resources to tackle balance and fall prevention in older adults.
"to get better at your balance, you have to stand up straight, and you have to be fighting gravity," Keck said. "Walking is one of the best prevention exercises you can perform."
Keck says walking speed is called the sixth vital sign because of its predictive value regarding a person's health.
"A comfortable pace," Keck teaches, and a normal pace for a 70-year-old is approximately 1.0 meters per second.
While walking is best for balance issues, Dr. Espar said anything that can be done on a daily basis is a good thing and you're never too old to start. "The body prefers to move. Regardless of your age, you can gain movement that will enhance the way you feel."
Beginning an Exercise Program
Before beginning a new exercise, you should:
If you have a health condition, talk to your doctor first to see if the exercise program is appropriate for you.
Get any special gear like gym shoes and clothes, sunscreen, and a water bottle.
Leave 10 minutes of the time you set aside for exercise for warm-up and cool-down activities.
Other benefits of aerobic exercise
An ongoing aerobic exercise has benefits beyond aging the body. It can:
- Help you lose weight
- Boost your immunity
- Reduce high cholesterol levels
- Reduce risk of heart disease
Boost your mood
Exercise is a fundamental piece of creating a healthy lifestyle that can have you feeling fantastic and being active well into old age.
One recommendation Dr. Espar has for exercisers who find exercising to be "boring" is to exercise with a friend or partner. "It keeps your mind from thinking about the exercising itself, and eventually, you don't even notice that time is slipping by," he stated.