There’s a lot we get wrong about aging—but it’s true that lots of women are still wondering how to look younger and feel as youthful on the outside as they do inside. And while aging gracefully can mean something different to everyone (whether it be embracing gray hair or stopping by your dermatologist for a cosmetic procedure), it’s entirely up to you to determine what makes you feel good.
It’s a push and pull, aging is. And the least you can do for your journey is find practices that support you through it; that keep you healthy, confident, and grounded. And guess what? Those habits don’t all have to be (in fact, we recommend most of them aren’t) about the way you look. Most of us can probably agree that, as you get older, looking good comes with feeling good, and feeling good comes in many forms.
To help you strike this ever-changing balance and, most importantly, enjoy life as it comes, we reached out to dermatologists, dietitians, doctors, and more for some pro self-care tips to make the aging process easier—from what to eat to when to see a doctor to how to change your makeup routine and more. Take what you need from these recommendations, and go make the coming years your own.
Disclaimer: Dietary supplements are products intended to supplement the diet. They are not medicines and are not intended to treat, diagnose, mitigate, prevent, or cure diseases. Be cautious about taking dietary supplements if you are pregnant or nursing and be sure to consult your doctor before taking new supplements (or providing them to a family member) in any situation, as they can interfere with medication.
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Wear SPF
“My number one tip for aging gracefully is SPF,” says Aaron Barry, celebrity makeup and hair artist. “No matter your age, gender, race or skin type, sun damage accelerates the aging process.” More importantly, it increases risk of skin cancer.
“You can now even prep your skin for makeup with SPF primers,” Barry adds. “I like to use the Thrive Causemetics Sunproof 3-in-1 Priming Sunscreen with SPF 37 at the beginning of my makeup application. Not only does it create the perfect base for foundations but it’s hydrating, controls oil, and most importantly, protects the skin from harmful UV rays.”
If you’d rather have a regular ‘ole sunscreen, check out our best sunscreen round-up.
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Visit Your OB-GYN Annually
Women over 50 should see their OB-GYN annually, says JoAnn Pinkerton, M.D., professor of obstetrics and gynecology and director of the Midlife Health Center at the University of Virginia Health System. And they should make sure to see one who is knowledgable about perimenopause and the menopausal transition.
In addition, Pinkerton recommends getting mammograms every one to two years, making sure your pap smear is up to date, getting a colon cancer screening, and regularly getting your blood pressure and lipid levels tested. With your doctor, review significant family history of breast, ovarian, uterine, or colon cancer, she adds, as well as heart disease, stroke, or blood clotting. All of these practices and protocols will help you remain healthy and ideally, prevent or catch chronic illness if it ever occurs.
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Lift and Lighten Eye Makeup
“People often follow the natural eye contour when applying eye shadow which can create a droop,” explains Barry. “To lift the eye, I use the outer corner of the brow as my guide, and blend eyeshadow up and out towards the outer corner of the brow. This creates a lifted and a lengthened eye shape.”
On top of that, Barry recommends staying away from heavy eyeliner. He says it can “look harsh and draws attention to drooping lower lids.” Instead, he suggests tight lining the upper lid by applying liner to the upper inner lash line. It’s not stark, but “still frames and defines the eye,” he says.
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Watch Your Cholesterol
Dr. Pinkerton warns that fluctuating estrogen levels may lead to an increase in low-density lipoprotein (LDL) cholesterol, also known as “bad” cholesterol, and can therefore increase risk of heart disease.
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Use Volumizing, Moisturizing Hair Products
“It is super important to remember that the hair that we had in our 20s is not the hair that we have as we transition into our 50s and beyond,” explains Aloxxi stylist Jessica Wall Innella. She adds that you may experience changes such as thinning and dryness, both of which can be remedied by the right products.
“For an amazing mousse that will provide soft hold and lift minus the stickiness, my go to product is Maxxam’s Kiss,” says Shab Reslan, HairClub hair health expert and trichologist. “For a super light-weight thickening spray formulated to be sprayed liberally throughout the hair, I love Neuma Blow Out Mist.”
For a good moisturizing, low-maintenance treatment, Innella recommends Aloxxi’s Essential 7 Oil Leave-In Conditioning Cream.
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Exercise Daily
Aim to move for at least 30 minutes daily. Dr. Pinkerton says you can even disperse it over small increments throughout the day to make it feel more approachable, if that works for you. You can try walking, some gentle yoga, or if you’re feeling particularly strong, some resistance training or pilates.
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Precisely Apply Contour
“Contour and blush placement is key in achieving lift,” says Barry. To ensure you’re applying it in the right place, Barry recommends finding your cheekbone and applying a cream contour or bronzer beneath it to create shadow and depth, repeating the technique along the jawline. To blend it out, he swears by the Artís Oval 6 brush. “It really hugs the shape of the cheek bone giving you great definition,” he adds.
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Stay Hydrated
“One extremely important nutrient that often gets over-looked is water,” explains Heather Mangieri, R.D.N., a sports and wellness dietitian in Pittsburgh, Pennsylvania. “Even slight dehydration can negatively impact mood, energy levels, and the ability to focus.” She adds that dehydration can also result in dry skin that appears more wrinkled.
To make sure you get the amount of water you need, Mangieri says to start drinking first thing in the morning and continue throughout the entire day. “Filling a large water bottle in the morning and taking it with you wherever you go can help you remember to drink,” she adds. (Just ask Oprah!)
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Tend to Your Mental Health
Especially as menopause moves in, Dr. Pinkerton recommends paying special attention to your mental health and talking about it with your doctor. “Do not ignore depressive symptoms,” she says. “Beware that perimenopause hormonal changes are associated with an increased risk of depression, particularly if you have had depression at puberty or postpartum.”
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Don’t Over-Powder
“A big mistake I often see is the overuse of powder, which can appear cake-y and drying on the skin,” explains Barry. That’s the opposite of the look you want to achieve, which is why he recommends opting for a very light dusting of a radiant, hydrating product like BY Terry’s Hyaluronic Hydra-Powder as a finishing makeup step. “This helps maintain moisture in the skin, it blurs imperfections, minimizes pores, fills in fine lines, and controls shine without drying you out,” he adds.
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Educate Yourself on Menopause
Societally, we face a lack of conversation around one of the biggest life changes a human can experience: menopause. But it should not be a taboo subject, and it’s up to you to help change that (and make the process easier for yourself) by actively researching and discussing it with your friends, family, and doctor.
Perimenopause (or pre-menopause) can affect women as early as in their 30s. According to Dr. Pinkerton, some common symptoms are:
- Hot flashes and night sweats
- Mood swings
- Headaches
- Sleep disturbances
- Weight gain
- Changing or irregular menstruation and ovulation
- Decreased sex drive or painful sex
- Changes in breast size or shape
- Heart palpitations
- Loss of memory and focus
To learn more, visit menopause.org or check out the North American Menopause Society’s Menopause Guide Book.
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Take a Calcium Supplement
“With declining estrogen levels after menopause, you may start to lose bone density more quickly, which can increase risk of osteoporosis,” explains Dr. Pinkerton. This leads to increased fracture risk, which is why it’s important to ensure you’re getting enough calcium to maintain strength.
You can do so by either taking a calcium supplement, or ensuring to include calcium-rich or calcium-fortified foods in your diet, such as dairy, orange juice, and whole grains, says Centr Nutritionist Angie Asche, M.S., R.D., C.S.S.D.
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Embrace Your Grays
Or as Innella calls them, “hairs of wisdom.” Innella encourages embracing gray hair and says your stylist can help. “Having a plan with your stylist about what the transition looks like is key,” she says, adding that it often includes lightening around the hairline for a better blend. “Incorporating highlights or dimension will defuse the part line and span out the time between touchups,” she says.
You might notice that your gray strands are a bit coarser and more wirey than usual, which is why Innella recommends a moisturizing hair mask like Aloxxi Instaboost Colour Conditioning Masque in the shade Silver Fox, which conditions and keeps color fresh.
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Drink Green Tea
Asche says green tea contains antioxidants that fight inflammation, so she recommends regularly having a cup, especially if you fight any inflammatory conditions such as arthritis or inflammatory bowel syndrome (IBS).
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Get Ample Sleep
It’s easy to slack off on the zzzs when you’re young and can easily recover. But as you age, sleep becomes crucial to living life fully. Dr Pinkerton recommends you “make it a priority” to get at least seven to eight hours of rest in every night to remain alert and sharp.
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Limit Alcohol
You probably already know that you can’t drink like you used to. Not to burst any more bubbles, but Dr. Pinkerton recommends cutting the wine to one glass daily—ideally less than that. Alcohol use among older adults is on the rise, which creates risk for heart and liver problems, memory issues, mood disorders, and more, according to Harvard Medical School.
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Use a Retinol-based Night Cream
Retinol is a form of vitamin A that increases cell turnover, therefore improving skin texture and bounce. Anar Mikailov, M.D., F.A.A.D., board-certified dermatologist and founder of KP Away says using a night cream that contains retinol or one of its alternatives, tretinoin, retinol, bakuchiol, or retinyl, is “a great way to maintain your skin elasticity and strength.” He recommends the Skintensive Bakuchiol & Retinol Dual Renewal PM Cream.
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Eat More Nutrient-Rich Meals
“There is a natural slowdown in metabolism as we get older and the intensity of activity starts to slow down, too. Those changes mean that fewer calories are needed to maintain a healthy body weight,” explains Mangieri. “Choosing nutrient-dense foods becomes necessary to meet daily nutrient requirements without over-consuming calories.”
There are many ways you can incorporate nutritionally diverse meals into your diet—one of them being through a quick, easy smoothie. “A smoothie with Ripple (fortified pea milk), banana, peanut butter, protein powder, chia seeds, and spinach will provide vitamin D, calcium, magnesium, and many other vitamins and minerals to support optimal health,” adds Asche.
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Boost Electrolytes
“Muscle mass and kidney function tend to decline with age, diminishing the ability to conserve water,” explains Dana Cohen M.D., integrative medical doctor in New York City. “Additionally, the kidneys’ ability to remove toxins from the blood declines with age and requires more water, which means older people lose more water to normal kidney function than younger people. As we age our thirst sensitivity declines, which means we are less likely to notice when we are dehydrated.”
That’s why, in addition to drinking plain water and eating plenty of fresh fruits and vegetables, Dr. Cohen recommends that women over 50 take an electrolyte supplement with no added sugar like Cure, a brand that she medically advises, to absorb more fluids and replace electrolytes lost from exercise, alcohol, illness and common medications.
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Add Collagen to Your Routine
“Collagen is the most abundant protein in the body,” Rina Allawh, M.D., a board-certified dermatologist with Schweiger Dermatology Group in King of Prussia, PA, previously told Prevention. “Essentially, these are long, large molecules with chains of amino acids. Together, collagen is responsible for keeping skin strong and firm and plays an important role in wound healing.” However, as we get older our bodies begin to produce less and less collagen each year—and eventually things like fine lines and wrinkles begin to creep in.
So as our bodies begin to produce less collagen, the option to supplement with the best collagen powders on the market becomes a viable option. And while more research is needed to determine the effectiveness of taking collagen, most experts agree there is little harm in trying.
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Exfoliate Skin Regularly
Exfoliating your skin at home with products containing alpha hydroxy acids (AHAs) like glycolic acid or beta hydroxy acids (BHAs) like salicylic acid is “a really nice low-level way of maintaining skin clarity and glow,” explains Karan Lal, D.O., M.S., F.A.A.D., double board-certified adult, pediatric, and fellowship-trained cosmetic dermatologist with Affiliated Dermatology in Scottsdale, AZ., who recommends looking for over-the-counter acid-containing peel pads to use a few times per week.
Another option that would be even more effective according to Dr. Lal is chemical peels that can be performed by your dermatologist or an experienced esthetician. Dr. Lal recommends the Jessner peel, as it is a “gentle peel that’s safe on all skin types” as a great place to start. The important thing to note when considering a chemical peel is that there is usually a bit of downtime associated with the treatment. You can expect the downtime for peels to be anywhere from three to five days, which is usually delayed by about 48 hours.