If you want to age less, be sure to consume these nutrients.

The most obvious signs of aging are the skin. Dryness and wrinkles, as well as a darkened complexion and the appearance of freckles and age spots, are all obvious. While this can't be completely prevented, reducing and managing skin irritation can help slow the aging process. Let's explore some simple lifestyle habits that can help prevent skin aging.

 

◇Avoid UV rays

 

One of the biggest causes of skin aging is UV rays. UV rays cause wrinkles and pigmentation, and they also increase the risk of various skin diseases, including skin cancer. Protect your skin by thoroughly applying sunscreen when going outside. Applying sunscreen is more generous than you might think. The recommended daily dose for adults is 0.8-1.2g. Squeeze out a small amount, about the size of a fingertip or a 500 won coin. Apply thinly and reapply every three hours for lasting protection.

◇ Consume a variety of phytochemicals

 

To prevent skin aging, you need to consume phytochemicals, which are effective antioxidants. Phytochemicals are chemical compounds found in plants, abundant in vegetables and fruits. When consumed, they promote skin cell regeneration through antioxidant effects and play a role in preventing aging. Types of phytochemicals include flavonoids, carotenoids, allicin, isoflavones, resveratrol, and polyphenols. Each type contains different plant compounds. Consuming a variety of phytochemicals is more important than consuming too much of one.

 

▶Flavonoids: strawberries, plums, blueberries, raspberries, grapes, cherries, red wine, green tea, etc.

▶Polyphenols: green tea, strawberries, eggplant, grapes, black beans, red beans, etc.

 

 

◇Don't push the time

 

Avoid exfoliating, such as rubbing. The stratum corneum is the outermost layer of the epidermis, composed of dead cell membranes and the lipids that fill the spaces between them. It protects the skin. Because it's so weakly attached, even a simple rubbing with a piece of cloth can remove most of it. Rubbing removes this crucial layer of skin protection. Furthermore, continued rubbing can cause inflammation. Immediately after rubbing, the stratum corneum thins, triggering the release of cytokines from keratinocytes. When these cytokines are released in excess, inflammatory cells can flock to the area, triggering inflammation. People who rub or frequently rub their skin are prone to skin conditions like irritant eczema and dry eczema, which can cause redness and rashes.

◇Do not stay in the sauna for too long

 

Avoid staying in saunas and steam rooms for too long. Of course, a proper bath can promote blood circulation, relieve fatigue, and ease muscle pain after exercise. However, prolonged exposure to saunas and steam rooms can increase skin temperature. In fact, one experiment measured the skin temperature of people sitting in a steam room, and found that while the normal temperature is 31-32℃, it rose above 40℃. Prolonged exposure to such high temperatures can weaken the skin and accelerate aging.

 

◇Get a good night's sleep

 

Good sleep is also important for your skin. It's recommended to go to bed before 10 p.m. if possible. Growth hormones, which help prevent aging, are actively secreted between 10 p.m. and 2 a.m. Getting enough sleep boosts metabolism, leaving your skin smooth and moisturized. Going to bed too late prevents your skin from receiving the benefits of growth hormones and preventing it from having the chance to recover. In fact, a US study found that people who didn't get enough sleep showed more signs of aging, such as fine wrinkles and uneven pigmentation, compared to those who got enough sleep.

 

◇ Quit smoking

 

Quitting smoking is essential to prevent skin aging. Smoking rapidly ages the skin. It also causes nasolabial folds due to excessive use of the muscles around the mouth. A study by the Dermatology Research Institute at Seoul National University College of Medicine found that people who smoked a pack of cigarettes a day for more than 30 years showed 2.8 times more signs of skin aging than those who never smoked. Those who smoked more than a pack a day for 50 years showed 5.5 times more severe signs of aging. Smoking exposes the body to thousands of harmful substances. Remember, these can have negative effects not only on your skin but also on your entire body.

 

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Consume a variety of phytochemicals

There is some information I didn't know.

I need to make a note of this.

 

Although it's something I eat often, it's different from knowing and eating it.