7 Habits That Promote Healthy Aging

Aging is an inevitable process that affects our whole body. The changes are most visible on our skin with the appearance of lines and wrinkles, along with thinning, sagging, and loss of elasticity. The skin that was once firm and supple naturally loses its ability to stretch and bounce back to its original place with aging.  

Apart from visible changes in the skin, aging is also a risk factor for an increased number of chronic diseases. The changes in our cells and organs can affect different body functions and cause them to gradually decline over time, negatively affecting our quality of life. 

The good news is healthy lifestyle changes can help reduce our risk of chronic illness and can lead to healthy aging, as well as the impact of aging. 

1. Sun protection

Too much sun exposure can damage the skin and lead to premature skin aging, as well as increase your risk of skin cancer. This only makes it important to wear a broad-spectrum sunscreen with an SPF of at least 30 every day. You should also avoid or limit exposure when UV rays are the strongest, between 10 am and 4 pm. 

If you’re spending out in the sun for a while, be sure to accessorize with a wide-brimmed hat and a pair of UV-protective sunglasses. You should also consider sun-protective clothing or long sleeves and long pants made with tightly woven fabric. A lip balm with an SPF is also a must to protect your lips. 

2. Caloric restriction

You probably know that one important key to healthy aging is eating a well-balanced diet. It does help, of course, but caloric restriction, according to studies, can help slow down the aging process and protect you against diseases, including Alzheimer’s, cancer, and diabetes. This type of diet helps slow metabolism and reduce free radicals linked to chronic illnesses.

Just do take note that cutting calories excessively or in the wrong way can do more harm than good. It can lead or contribute to reduced muscle mass or bone density. The recommended calorie cutback is 15%. It is also ideal to arm yourself with the right information so you’ll not miss out on essential nutrients, vitamins, and minerals.  

3. Regular physical activity and healthy aging 

Prolonged physical inactivity is associated with chronic diseases and shortened life spans. Regular exercise can help counteract the effects of aging, as well as prevent the onset of different illnesses. It can also build muscle strength, improve bone density, reduce inflammation, and bust stress. 

Regardless of your age, exercise provides immense health benefits. Some of the physical activities that don’t require much time and cost include:

• Walking (brisk walking)
• Cycling
• Dancing
• Jogging or running 
• Tai chi 
• Yoga

4. Anti-aging skincare routine (and aesthetic procedures)

Elevate your skincare routine by adding anti-aging products. Topical products with retinoids are a great choice, as this is one of the most studied ingredients that can reduce the appearance of fine lines and wrinkles. It is also a good idea to invest in a peptide-infused skincare product. This ingredient can lock in hydration, strengthen skin barriers, and diminish the look of lines.

Our clinic’s own skincare line, Dr. Sylvia Skin Care, has medical-grade products that target the skin on a cellular level. We have the Age Defying Serum with Skin Tightening Helix, which helps tighten and smooth the skin’s appearance. It also supports the appearance of skin elasticity and defends the skin against damage from environmental exposure.  

You can also benefit from considering non-surgical anti-aging treatments. At Cutis, we have several US FDA-cleared and evidence-based procedures that can help reduce the look of visible signs of aging. We have treatments for wrinkles, sagging skin, hyperpigmentation, and volume loss.

• Botox – for smoothing moderate to severe facial lines and wrinkles.
• Dermal fillers – for restoring volume, softening lines and folds, and improving facial contours. 
• Profhilo – a bio remodeling injectable that can treat skin laxity, improve skin hydration, and address other signs of aging.
• Ultherapy – for non-invasive lifting and tightening of the skin on the face, under the brow, and on the chest. 
• NIR (Near Infrared) Skin Tightening – tightens and contours the skin as well as reduces the look of cellulite without cuts or needles.
• Dermapen 4 microneedling – repairs the skin by igniting collagen and elastin. It can help fade scars, stretch marks, and fine lines, as well as diminish pigmentation and improve the skin surface.

5. Avoiding unhealthy habits

Vices like smoking and alcohol drinking can speed up the aging process and increase cellular damage. Smoking is a major risk factor for different chronic diseases and cancer. Cigarettes, furthermore, contain nicotine that impairs blood flow and reduces the amount of oxygen that reaches your skin. The chemicals in the smoke can also damage collagen and elastin.

Alcohol drinking, especially excessive consumption, can lead to an increased risk of health issues, including liver diseases and cancer. It also dehydrates the body, with drying effects that can lead to lines and wrinkles. The habit also increases inflammation, creating flushing or redness of the skin, as well as compromises sleep.

Read our previous post to learn more about how alcohol affects your skin. 

6. Meditation for Healthy Aging

Changes in sleeping patterns are normal as we age. Older adults, according to SleepFoundation.org, spend more time in the earlier, lighter stages and less time in the later, deeper stages. This can disrupt sleep quality and contribute to the development of sleep disorders like insomnia.

Meditation, a relaxation technique that can quiet the mind, can be beneficial in helping you sleep better. It may also help reduce sleep troubles and insomnia, especially when done before going to bed. Mindfulness meditation is specifically helpful, as it increases your awareness of your body, breathing, and consciousness. 

7. Health exams/checkups

Regular health screenings allow doctors to catch early signs of health issues and help you reduce the risk for certain diseases. Also, people who see their doctors regularly, according to a 2021 study, reported improved feelings of wellness and quality of life.

It is recommended to see the doctor every one to three years depending on the state of your health. Regular examinations can uncover illnesses and other conditions you may not be aware of. If you see a healthcare provider only when you experience symptoms, you may lose the chance of catching a disease at a stage when it would be treatable. 

Healthy aging is mostly about making the right lifestyle choices early on. These involve eating healthy, exercising daily, using the right products, and avoiding bad habits. You can also get in touch with us at Cutis Medical Laser Clinics in Singapore and schedule a consultation with our aesthetic doctor for skincare treatments that can help you achieve healthy aging and glowing skin.