How to maintain healthy, youthful skin: Understanding aging, sun protection, and key skincare points

To maintain radiant, youthful skin, you first need to understand why skin ages. Aging primarily occurs through two pathways: one is...Natural aging that occurs over time (intrinsic aging)The other one isPhotoaging caused by years of sun exposureFurthermore, the oxidative stress caused by free radicals leads to dull skin, wrinkles, and premature sagging. This article summarizes the causes of skin aging, the relationship between free radicals and antioxidants, the correct way to use sunscreen and moisturize, and how to understand common skincare nutrients and supplements. Gogo Herbs helps you make skincare a habit, starting with your daily routine.

1. Why does skin age? Intrinsic aging and photoaging.

The skin consists of three layers from the outside in: the epidermis, the dermis, and the subcutaneous tissue. The dermis contains...Collagen fibers(Provide support) andelastin fibers(Provides elasticity and resilience). According to MedlinePlus (US National Library of Medicine)As we age, the epidermis thins, the number of pigment cells (melanocytes) decreases, and changes in connective tissue lead to changes in skin texture.Decreased strength and elasticityIt is more noticeable in areas that are frequently exposed to sunlight.

(1) Natural aging (intrinsic aging)

• The skin becomes thinner, appears paler, and more translucent;
• As the subcutaneous fat layer thins, the originally full and smooth facial contours gradually lose their roundness.
• Reduced sebum secretion makes skin more prone to dryness and itching;
• Wounds heal more slowly (according to MedlinePlus, wounds on older skin can heal up to 4 times slower).

(2) Photoaging: cumulative sun exposure is the biggest single factor.

MedlinePlus clearly states that skin changes are related to environment, genes, nutrition, etc., butThe single biggest factor is sun exposure.—The difference is obvious when comparing areas that are frequently exposed to the sun with those that are chronically covered. The World Health Organization (WHO) also...Premature skin agingIt is listed as one of the long-term health effects of ultraviolet radiation, which manifests as loss of skin elasticity at a younger age and poorer wound healing.

Common manifestations of photoaging include:

• Loss of elasticity and rough skin texture (especially noticeable in sun-exposed areas);
• Pigmentation changes, such as sunspots, melasma, and uneven skin tone;
• Thickened skin and deepened skin texture;
• Wrinkles and sagging appear prematurely.

(3) Other factors that accelerate aging

According to MedlinePlus, besides sun exposure,SmokingSimilarly, air pollution, climate, exposure to certain chemicals, nutritional deficiencies, and dehydration can all contribute to faster wrinkle formation. In other words, sun protection, quitting smoking, and maintaining a balanced diet are all essential for maintaining healthy skin.

2. Free radicals and antioxidants: The body naturally has a defense system.

Free radicals are not foreign "toxins," but rather...Active substances naturally produced by the body when converting food into energyWe also come into contact with free radicals from cigarette smoke, air pollution, and ultraviolet radiation. When too many free radicals are produced, exceeding the body's regulatory capacity, it creates what is known as "oxidative stress," which can damage cells.

The good news is that the body has its own prevention and repair mechanisms. NCCIH (National Center for Complementary and Integrative Health) in the United States，Antioxidant enzymes are the most important part of this defense system.In addition, phytonutrients from foods such as fruits, vegetables, and grains also play a regulatory role.

How can we obtain antioxidants through diet?

Instead of chasing after a particular overhyped antioxidant ingredient, a more practical approach is...Eat your fill, eat a variety of foods：

• Eat more fruits and vegetables of different colors:Different colors and types of fruits and vegetables contain different vitamins, minerals, and phytochemicals. For example, carotenoids (such as beta-carotene) are the pigments that give fruits and vegetables their yellow, orange, and red colors; whileanthocyaninIt is just one of many phytochemicals, not the "only" antioxidant.
• Portion Target:依 UK NHSConsume at least 5 servings of fruits and vegetables daily (about 80 grams per serving); the WHO recommends at least 400 grams daily to reduce the risk of cardiovascular disease, stroke, and some cancers.
• Other sources:Whole grains, nuts, seeds, beans, green tea, etc., can all be part of a diverse daily diet.

3. Sunscreen: The most practical step in anti-aging

Sunscreen is not just about preventing tanning; it's also about anti-aging for your skin. The WHO points out that...Sunscreen should not be used to prolong the time you spend in the sun.Applying sunscreen doesn't mean you can stay in the sun longer. The damage caused by ultraviolet rays is...Accumulate from a young ageTherefore, the earlier you start taking protective measures, the better you will have a chance to maintain your skin's aging in the future.

(1) What is the difference between UVA and UVB?

Both are harmful, just manifesting differently, so sun protection should cover both:

(2) How to distinguish between SPF and UVA protection?

依 UK NHS：

• SPF (Sun Protection Factor)The measurement isProtection against UVBThe levels range from 2 to 50+, with higher numbers indicating stronger UVB protection. For daily use, choose... SPF 30 or higher。
• UVA protectionIn the UK, sunscreen products are rated by a "star" system (out of 5 stars). You should choose...At least 4 starsSome products are marked with a circle "UVA" to indicate that they comply with EU standards.
• Products that provide both UVA and UVB protection are generally called...Broad spectrumSunscreen.
• Note the expiration date (the number of months it can be used after opening, see the "opened jar + M + number" label).

(3) Amount of application and touch-up

• The portion size should be sufficient:An adult's whole body requires approximately 6 to 8 teaspoonsIf the coating is applied too thinly, its protective effect will be greatly reduced.
• Apply twice:Do it once 30 minutes before leaving the house, and once more before leaving the house.
• Apply evenly:This includes the face, neck, ears, and scalp of those who are bald or have thinning hair (wearing a wide-brimmed hat is ideal).
• Reapply every 2 hoursAfter swimming, drying off, sweating, or if you suspect that the product has been wiped off, you should reapply it immediately (even if it is labeled "waterproof").

(4) Not just sunscreen: other forms of protection are equally important

• Avoid peak sunshine hours:UV index 3 or aboveProtective measures should be taken at this time; for example, in the UK, the peak hours for sunshine are from 11 am to 3 pm between March and October.
• Find shadeWear long-sleeved clothing and tightly woven fabrics, and wear wide-brimmed hats.
• sunglassesChoose the encapsulation design, which can block 99% to 100% of UVA and UVB.
• Do not use a tanning machine (tanning lamp bed):Both the WHO and Cancer Research UK recommend against it, as the use of high concentrations of ultraviolet light is associated with skin cancer, premature skin aging, sunburn, and eye irritation.
• Special care should be taken with infants and young children:Infants under 6 months should avoid direct sunlight; children should wear clothing, be shaded, and use sunscreen with SPF 30 or higher when going out.

4. Moisturizing: First replenish moisture, then lock in the moisture.

As we age, sebum production decreases, making it harder for the skin to retain moisture, leading to dryness and itchiness. Proper moisturizing is the first step in maintaining comfortable and smooth skin.

(1) Hydration: First, ensure the stratum corneum has moisture.

After washing your face, while your skin is still slightly damp, first use...toner or moisturizing serum(For example, products containing water-absorbing ingredients such as hyaluronic acid/glycerin) hydrate the stratum corneum.

(2) Lock in moisture: Use lotion or cream to retain the moisture.

依 UK NHSMoisturizers form a protective film on the skin's surface, locking in moisture, and can be used multiple times as needed.Very safe, no problem with "using too much".When purchasing, pay attention to the texture:

• lotionIt is refreshing and easy to apply, suitable for daytime or wide-area use;
• CreamIt's not too oily, absorbs quickly, and is suitable for daytime use.
• OintmentIt is quite oily and very moisturizing, suitable for extremely dry skin or for nighttime use;
• spraySuitable for hard-to-reach areas.

Ideally,At least 3 to 4 times a dayEspecially after washing hands, showering, or bathing, apply immediately after patting skin dry. Additionally, daily cleansing should be gentle—soap, shampoo, and shower gel can easily dry out the skin; those with dry skin can use a moisturizer instead of soap.

5. Diet and Lifestyle Habits

Skincare products are applied externally, while diet and lifestyle habits address the issue from within. Combining both is more effective than relying on either one alone.

• Eat enough fruits and vegetables:Eat at least 5 servings (about 80 grams per serving) daily, and eat a variety of colors; the WHO recommends at least 400 grams per day.
• Consume enough protein:Protein provides the amino acids needed for the body to build structural proteins, including collagen. Fish, eggs, lean meat, soy products, and dairy products are common sources.
• Adequate amounts of healthy oils:Consume at least two servings of fish per week, with at least one serving being oily fish (according to the NHS); fat also helps with the absorption of fat-soluble vitamins A and E.
• Sufficient moisture:Dehydration increases the risk of skin damage, so it's important to drink enough water daily.
• No smoking, limit alcohol consumption:Smoking is linked to premature wrinkles, and quitting smoking is beneficial for overall health and skin condition.
• Regular exercise:It helps with overall metabolism and blood circulation, which are fundamental to maintaining good health. (It's inappropriate to write "exercise can prevent the accumulation of free radicals"—the body's antioxidant capacity relies on its own defense system.)
• Get enough sleep:Sleep is a time for the body to repair itself and regulate hormones; chronic sleep deprivation can affect overall health and, in the long run, also manifest in skin condition.

6. How to distinguish between skincare nutrients and health supplements?

The following are common nutrients related to skincare. Skincare supplements belong to...Daily nutritional supplementsSuitable for those with dietary restrictions or specific needs; please pay attention when purchasing.Labeled content and recommended daily intake。

Collagen (collagen peptides)

Collagen is an important structural protein in the dermis of the skin. Research on oral hydrolyzed collagen peptides continues to accumulate: a meta-analysis including 35 randomized controlled trials with a total of 2,534 participants showed that continued supplementation with…Skin hydration, elasticity, and reduced moisture lossThe improvement is related to elasticity, while the effect of elasticity is mainly in...Approximately 12 weeksThe effects were more pronounced over time; however, structural changes such as wrinkles did not show stable results. Studies suggest that the current trial period is too short (mostly 8 to 12 weeks), and a longer period is needed for evaluation. In practice, this can be understood as:Continuous replenishment can positively help moisturize and improve the elasticity of the skin, but it takes time to accumulate. Treating it as a long-term skincare routine is more practical than expecting quick results.Generally well tolerated, but gastrointestinal discomfort is common.

Vitamin C

依 US NIH Office of Dietary Supplements (ODS)Vitamin C is an antioxidant that protects cells from free radical damage, and the body also needs it.Collagen productionDaily intake can be obtained from guava, kiwi, citrus fruits, cherry tomatoes, and dark green vegetables. High doses of supplementation may cause gastrointestinal discomfort and may interfere with some treatments; it is advisable to consult a doctor before supplementation.

Vitamin E

依 NIH ODSVitamin E acts as an antioxidant in the body, helping to protect cells from free radical damage. The recommended daily intake for adults is [missing information]. 15 mgFood sources include vegetable oils (wheat germ oil, sunflower seed oil), nuts and seeds (almonds, sunflower seeds), spinach, and broccoli. Note:High doses of vitamin E supplements may increase the risk of bleeding.(The maximum daily dose for adults is 1,000 mg), and it may interact with anticoagulants or antiplatelet drugs (such as warfarin); consult your doctor or pharmacist before use if you are taking other medications.

Vitamin A and beta-carotene

Vitamin A is related to the normal state of epithelial tissues such as skin and mucous membranes; plant-based sources...beta-caroteneYellow, orange, and red fruits and vegetables, such as pumpkin, mango, and carrots, are relatively safe sources. According to the NIH ODS, the recommended daily intake for adults is 900 micrograms for men and 700 micrograms for women.

Soy isoflavones

Soy isoflavones are plant compounds with structures similar to estrogen, commonly found in soy products such as tofu and soy milk, as well as in some women's health and skincare formulas. NCCIH (United States)Concentrated soy isoflavone extract was used safely for up to 6 months in studies, with common side effects including bloating, constipation, and diarrhea.Not an essential nutrient for the skinIt can be used as part of a balanced diet; however, if you have a hormone-related health condition or are taking medication, you should consult your doctor before using it.

Evening Primrose Oil (GLA)

Evening primrose oil comes from evening primrose seeds and contains GLA (gamma-linolenic acid)GLA is an essential Omega-6 fatty acid commonly found in women's daily health and skincare formulas; many products contain 1,000 mg per capsule, with a standard content of approximately 100 mg (10%) GLA, and added Vitamin E. Oral administration is generally well tolerated, with the most common side effects being abdominal discomfort, nausea, and diarrhea. Related research is ongoing, and results from different studies are not entirely consistent; therefore, it should be considered as...A part of daily nutritional supplementationThose currently taking medication should consult a doctor or pharmacist before use. If skin conditions persist or worsen, consult a doctor rather than relying solely on health supplements.

7. When should I see a doctor?

skincare products and health supplementsUnable to diagnose or treat skin diseasesIf you experience any of the following, please seek medical attention as soon as possible:

• Newly appearing moles, warts, or lumps;
• Moles, age spots, or skin patchesSize, shape or colorChanges have occurred;
• Skin lesions that are bleeding, itchy, painful, or slow to heal;
• Swelling, redness, or allergic reactions that change significantly within a short period of time;
• Dryness, itching, or rash persists or worsens and does not improve after moisturizing;
• Eye bags and swelling around the eyes may appear suddenly or be accompanied by other discomfort.

As advised by the NHS, the earlier skin cancer is detected, the easier it is to treat.Pay attention to changes in your skin regularlyThis is itself an important form of self-care.

8. Gogo Herbs Skincare Product Recommendations

The following are skincare products selected by Gogo Herbs. Health supplements are also included.Daily nutritional supplementsIt cannot replace a balanced diet, sun protection, and a healthy lifestyle, nor should it be used to treat or prevent diseases; when purchasing, pay attention to the ingredients, dosage, and applicable individuals, and refer to the information on the product page on the day of purchase.

9. Frequently Asked Questions (FAQ)

10. Sources of information

Disclaimer: This article provides health information on skin care and nutrition for reference only and should not replace a doctor's diagnosis and treatment. Health supplements are for daily nutritional support, not drugs, and should not be used to "treat, cure, or prevent" any disease, nor can they replace a balanced diet, sun protection habits, and doctor's prescription medications. The functions of nutrients described in this article are to explain their roles in the normal functioning of the body and are not a promise of efficacy for individual products; product information (ingredients, content, and specifications) is subject to the information on the product page on the day of purchase. Pregnant women, breastfeeding mothers, children, the elderly, and those taking prescription medications should consult a doctor or pharmacist before taking any supplements. If you experience persistent or abnormal changes in your skin (such as new moles, enlarged or discolored blemishes, or wounds that do not heal for a long time), please seek medical attention as soon as possible.