Cardinal Rules for Wrinkle-Free Skin

We all know that ageing is an inevitable process and many factors influence this, not least of which is our genetics and lifestyle choices (to name but a few!). However, there is much we can do ourselves to combat wrinkles and prevent premature ageing. We all know the main culprits of course such as smoking, sun damage, excessive alcohol consumption and a poor diet. But there are a number of other things we can do to stay healthy and to promote a vibrant, youthful skin that can belie our true age:

Combat Stress

We all know that stress is not a good thing. It can cause anxiety which in turn releases abnormal levels of cortisol and adds strain to your adrenals. This can cause fluctuations in hormones which can lead to a number of physiological and immunological imbalances and disrupt the normal equilibrium of your body. This can in the long-term wreak havoc on the skin which reveals signs of stress and adds years to your age, not to mention the other effects such as debility and illness. Assessing the cause of stress is important as is ways in which to manage it. The regenerative lifecycle of skin cells becomes longer as we get older and cells are not renewed as quickly as when we are younger. Our mental well-being also for maintaining skin integrity and suppleness. Stress also dehydrates the skin making it appear dry and flaky, both of which ages the skin appearance. Therefore combating stress is vital for skin health. Try the following stress-busting techniques:

• exercise - great for releasing tension and improving blood flow to the skin surface. This will accelerate skin renewal. It will also help release the body's own feel good factor (endogenous endorphins) leading to lowering of the heart rate and blood pressure, both of which are raised during stress. It should also promote better sleep
• meditation - it is a tried and tested method for an increasing number of people who lead hectic lives. It trains the mind to focus and in so doing enabling the body to relax. there are many different forms of meditation so try different ones until you find something that suits
• tai-chi - this ancient art of exercise also works the mind. many people swear by this for their stress management
• herbal remedies - great anxiolytics include lemon balm, passion flower, chamomile, skullcap and wood betony. They are also regarded by herbalists as nerve tonics and as the name implies will be great at improving the health of the nervous system which lies at the heart of all stress and tension. Other herbs can be prescribed for associated symptoms of stress such as insomnia, tension headaches and poor appetite. It's strongly advisable to consult a medical herbalist before self-medicating

Other practical measures such as making time for hobbies, relaxation techniques include breathing techniques, making time for friends and family as well as taking a few days off for a change of scenery will also help.

Exfoliate 
Skin cells are renewed regularly and have a lifecycle of 20-30days. However, as we age, this process takes longer and can take as long as 40-50 days. Therefore, older skins can tend to lack shine and lustre because dead skin cells are hanging around the surface without being replaced. We can reduce the effects of this by regular exfoliation - that is, sloughing off dead skin cells manually by using a range of exfoliating products such as face washes, creams, foams and body scrubs. Exfoliating will also encourage the regeneration of new skin cells which will improve the skin's appearance, feel and texture. It is not just the face that requires attention, the body also needs regular exfoliation. This will improve circulation as well (if done correctly without too much pressure) and result in a healthy shine to the skin after moisturising. However, be careful of the products you use as you will need to find one that is compatible with your skin type, especially for the face. Harsh abrasives are to be avoided like the plague as this will dry the skin out and delicate skin on your face needs something gentle. Try natural exfoliating substances such as vitamin A crystals, oatmeal, rice bran or jojoba beads. Commercial products that are exfoliating face washes can be good too but opt for more natural products and always moisturise afterwards. 

Get Enough Sleep  
Given the 24-7 culture of modern living, it is no surprise that we are not getting enough sleep. Good skin health is dictated by getting enough sleep as this is the time when the body recovers and regenerates itself. This includes vital functions, our nervous system, skin renewal and replenishing energy stores. It's not enough just to get the right number of hours, as research has shown that the quality of sleep is just as important, if not more so. Therefore, enabling the body to be able to sleep well is a challenge for many people these days given our hectic lifestyles. Many find regular rituals at night time useful such as a drinking something warm like hot milk or relaxing herbal teas such as chamomile, valerian, hops or Californian poppy (all great sedatives). It's not called 'beauty sleep' for nothing - a good night's rest is therefore essential for skin vitality and glow. A lack of sleep ages the skin prematurely and adds unnecessary wrinkles. This is because inadequate sleep  and disturbances disrupt normal hormone balance leading to adverse effects on the skin. The human growth hormone in particular is important during sleep as its secretion is increased when we get enough hours. This hormone has opposing effects to cortisol (the stress hormone) and counteracts all cortisol's ageing effects. As a consequence, it restores youthful skin, builds stronger bones and builds up muscle mass (amongst many other attributes) - all associated with youthful vibrancy and vitality. 

Daily Dose of Water 
Keeping  hydrated is a challenge for most people. we are supposed to drink at least a litre of water a day and more if you are active. Apparently, so many of us are running around dehydrated - and it's not doing our skin health any good! The constitution of the skin is based on water and fat. Without water, much of the health of the skin is compromised. This is also true of fat as insufficient oiliness increases the risk of skin becoming dry, accelerating wrinkles and making skin prone to cracks which can introduce all sorts of toxins into the body. therefore keeping skin hydrated by drinking plenty of water is an essential and easy way to save the skin. The water must be pure and does not mean teas, coffees, fruit juices or other liquids. It does not mean foods either. Pure water means that the body has very little to do in terms of processing it and because it is easily absorbed by cells, the effects are quick and almost immediate. Some people prefer filtered water although tap water in the UK is good enough. Mineral water is not always what it is cracked up to be and don't spend a fortune in supplies as water is water and the body will know what to do with it, and does not discriminate despite the source! A morning detox of hot water with a little fresh lemon will do wonders for the skin, not only in hydration (we lose water during the night despite sleeping) and the lemon will kick start the liver into action and promote detoxification. All good stuff!

Fight Free Radicals 
Modern living, poor diets, environmental pollutants and physiological factors all produce destructive particles known as free radicals. Free radicals are produced as a result of oxidative stress and are associated with disease and illness at one end of the spectrum and a feeling of being 'run-down', functioning at a sub-optimum level and not looking your best, including poor skin health (superficial lines, wrinkles, hyperpigmentation, rashes and inflammation), ageing and wrinkles at the other. Therefore combating free radicals can be one strategy in tackling the risks associated with ageing and wrinkle production. Normally the body has its own innate mechanisms for fighting free radicals (which are often produced as a by-product of normal biochemical reactions and our metabolism). The liver takes its lion's share of responsibility in fighting free radicals but we can help by increasing our antioxidant intake as part of our diet. Antioxidants can be found in foods that are high in vitamins A, C and E as well as green tea, grapeseed extract and supplements of co-enzyme Q10 and acetyl-L-carnitine. Seek advice from a nutritionist to optimise your intake.

Our skins can benefits from external application of products that are rich in antioxidants because they can be absorbed at a local level and penetrate the superficial layers of the skin. Go for moisturisers that contain ingredients high in antioxidants such as oils, fruit extracts, herbal extracts and added vitamins, in particular vitamins A, C and E.

Avoid Toxic Overload: 

Much of our environment is subjected to pollution and with the best will I the world, it is extremely difficult to avoid toxins. It is everywhere from our food, water supply and environment to prescription medicines, alcohol and tobacco smoke. Our digestion, liver and kidneys normally take care of this toxic burden and never let it get to the stage where we feel the impact of toxic overload. However, this relies largely on the optimum health and well-being of these organs therefore we need to look after them by regularly clearing the system of unwanted debris and circulating toxins. It doesn't have to be a radical fast or a savage detox routine requiring you spends lots of money on a detox break. A two-day diet of water and fruit to begin with or drinking smoothies, raw fruits, raw vegetables and cutting out all tea, coffee and carbonated drinks every 6 months will all help.

Cultivate Happiness
Last but not least, the herculean efforts you make won't mean a thing if you are not happy emotionally, mentally or spiritually. Peace of mind is a hard thing to acquire but easily lost due to attitude. Being truly happy is defined by ourselves and bringing serenity into your life will do wonders on your skin, not to mention your health & well-being. It will cosmetically-speaking, take years off your appearance. For more information and advice try reading some of the books by Dr. Deepak Chopra or Louise Hay.