No matter your age, if you’re looking for an increased feeling of well-being, the answer might be in the supplement aisle. While a healthy diet is still the key to optimum vitality, it may not be enough. Let this be your guide in determining which anti-aging foods are best for you, in your 20s, 30s, 40s, and beyond.
The Best Nutrients for Anti-Aging At Every Age
If You’re In Your 20s…
When time is on your side, focus on beauty maintenance rather than anti-aging. This means packing your diet with the good stuff to set the stage for decades to come. Load your plate with vegetables, fruits, beans, healthy fats, and occasional animal proteins.
Still suffering from breakouts? Sadly, acne doesn’t stop the moment you leave your teen years behind. Stress, hormones, certain medications, and diet could be to blame for blemish-prone skin. We know how important it is to wipe away dirt, grime, makeup, and pollution every day—but what about cleaning your skin from the inside out?
Medically speaking, acne vulgaris is a chronic inflammatory disease, so it must be treated as such. Reducing environmental toxins is just one step of the process. The other step is reducing toxic buildup and inflammation. A recent study shows that chlorella, a green freshwater algae, has significant inhibitory activity on acne by reducing inflammatory mediators. For anyone who suffers from acne, these results offer a promising natural solution, especially in comparison to harsh medications.
In addition to chlorella, dandelion root, red clover, and bladderwrack are all powerful detoxifying herbs that can be useful in treating acne. For a potent all-in-one cleansing supplement, try HUM’s Daily Cleanse. It contains purifying herbs and minerals to give your skin, liver, kidneys, and lungs a soothing detox.
If You’re In Your 30s…
By the time we reach our thirties, most of us have been exposed to a large amount of UVA rays. Although they’re less intense than UVB rays, UVAs are more prevalent. They’re also able to penetrate the skin more deeply, playing a major role in skin aging and wrinkling. UVA is also the dominant tanning ray, so whether tanning takes place indoors or out, it can cause cumulative damage over time.
This means that antioxidants, like vitamin A, E, and C are super important for combating free-radical sun damage. That said, it only gets harder to eat healthy as life demands go on. I recommend getting a mega-dose of nutrition first thing in the morning. Try starting your day with a nutritious smoothie of berries, greens, unsweetened non-dairy milk, hemp seeds, and almond butter to start your day off right.
For additional skin protection, try polypodium leucotomos. This fern can help restore collagen to help combat wrinkles and sagging skin. Recent research published in the International Journal of Dermatology shows that the fern can also prevent sun damage. This, of course, not only reduces the appearance of fine lines and wrinkles, but also decreases your chances of getting skin cancer.
Once You Hit Your 40s…
Anytime past your thirties, fine lines and wrinkles become more prominent thanks to the decrease in production of collagen and elastin. In women, a decrease in estrogen production also slows sebum production, which increases skin dryness.
To help with this loss of moisture, increase your intake of essential fatty acids like omega-3, omega-6, and omega-9 fats. These lipids are the building blocks of healthy cell membranes, producing a natural oil barrier that’s critical in keeping skin hydrated and younger looking. Scan your diet and consider where you’re getting these essential fats. Plant-based options like chia seeds, walnuts, hemp seeds, and flaxseeds also contain beneficial fiber and antioxidants. This is also the time to enjoy fatty fish a few times a week for an additional source of omega-3 fatty acids.
Research suggests that regular intake of lingonberry seed oil, high in all three of these essential fatty acids, improves skin hydration and induces skin changes that can be described as anti-aging. Lingonberries, Scandinavian fruits similar to cranberries, also contain extremely high amounts of quercetin, a flavonoid with strong anti-inflammatory properties.
Since exposure to damaging agents like the sun and environmental pollution speed up aging skin, lingonberry extract is proving to be a powerful supplement for women over forty. We harnesses the benefits of lingonberries in HUM’s Arctic Repair supplement.