Is the skin aging dramatically at the age of 30? How should ordinary people combat aging?

Aging Trajectories and Anti-Aging Strategies

1. Age of ‘Cliff-Style’ Aging in Different Skin Areas

After the age of 30, the skin truly does begin to experience a ‘cliff-style’ aging, and some areas reach this aging turning point even before 30. A study on the aging characteristics of different skin areas in Chinese women was published in “Standards for Human Skin Aging Evaluation” in 2022[1]. It involved 326 women and used optical instruments and skin ultrasound to sample 82 phenotypes across 10 representative areas such as the face, neck, and hands. The study combined consumer surveys to assess the correlation of each phenotype with age and the differences among phenotypes at different ages. It clarified the previously vague concept of “early anti-aging” by quantifying and defining the onset of aging in Chinese women using an aging analysis model.

The study found that aging of Chinese facial skin begins first around the eyes (blue), followed by accelerated aging in the cheeks (red), and finally, the forehead enters an accelerated aging phase (green).

After synthesizing all the aging phenotypes of the face, neck, and hands, the trajectory of aging in Chinese women was established. It was observed that Chinese women’s aging accelerates from 24 years old, enters a rapid aging phase at 27, with the fastest aging occurring between 30 and 35 years old.

It was also found that the wrinkles and texture phenotypes around the eyes, mouth, and hands are closely related to age. The most significant changes in aging phenotypes occur between ages 32 and 58. Between the ages of 24 and 30, there is a sharp increase in the number of aging phenotypes, indicating that the skin is undergoing rapid aging. The fastest changes in eye aging phenotypes occur between 19 and 30 years old. The crow’s feet in the elderly group showed significant differences, indicating that wrinkles appear early and have a long-term impact. Therefore, starting anti-aging for the eyes as early as 19 years old is advisable, and comprehensive anti-aging should ideally not be delayed beyond 24 years old.

Map of aging symptoms in Chinese women (bars indicate the first appearance of aging symptoms, blanks indicate ages without aging symptoms)

Furthermore, according to a study by L’Oréal on the impact of sun exposure on skin aging[2], this study involved 301 healthy Chinese women aged 20-80 and divided them into SP (Sun-phobic) and NE (Normal Exposure) based on questionnaires. Their facial photos were scored by experts. The study found that from the age of 20, sun exposure significantly accelerates the aging of Chinese women’s faces, including wrinkles, pigmentation, and sagging compared to women who are not exposed to the sun, making them appear older.

2. How to Counter Aging

(1) Minimize Staying Up Late

Staying up late indeed reduces attractiveness, colloquially known as “tired ugly.” Not only do visible dark circles, eye bags, acne, and a lackluster gaze appear in the short term, but over time, hair loss, wrinkles, and sensitive, fragile skin can also develop. Those skincare products claiming to “fear no late nights” are merely compromises for those who can’t go to bed early. Even the best skincare products cannot compare to the effectiveness of getting enough sleep. Here’s an extreme example: a beauty challenged herself to stay awake for 7 days, and the following graph shows the changes in her attractiveness.

I also made a video recording the changes in my skin condition after staying up late for a period using a skin testing device:

Skincare products can only alleviate the damage caused by staying up late, but no skincare product is as good as going to bed earlier. Those marketing slogans like “Stay up the latest, use the most expensive skincare,” “Say goodbye to dark circles,” “Fear no dark circles from staying up late” are essentially giving people a reasonable excuse to stay up late.

Even though we all know staying up late is bad, it’s often out of our control (coming home from work only to work overtime, run a side hustle, study, take care of children or elderly, or addicted to gaming/watching series, etc.), leading to increasingly late bedtimes. Even on nights when you’re not busy and try to go to bed early, it can still take half the night to fall asleep.

For night owls who stay up late, you might find my previous article helpful on how to gradually adjust sleep habits back to a normal schedule.

(2) Practice Good Sun Protection

Our skin aging, pigmentation, inflammation, and even skin cancer are mostly related to excessive sun exposure. Sun protection is not only about applying sunscreen but also involves physical barriers (like umbrellas, sun protective clothing, masks, sunglasses, etc.). The earlier you start practicing sun protection, the better, and this habit can begin in childhood!

Many people in their early 20s, especially those with fair skin who don’t tan easily, often neglect sun protection. In reality, fair-skinned individuals are more prone to sun damage. While the damage might not be visible when you’re young, pigmentation is quietly developing deep within the skin, accumulating over time and becoming more apparent with age. Even seemingly fair and rosy complexions, if neglected in sun protection, can already show signs of turning into an “old witch” under ultraviolet photography. So, never underestimate the importance of sun protection, especially in your youth.

(3) Exercise Regularly (but be mindful of avoiding sun exposure)

Exercise not only helps us maintain a good figure and boosts our confidence but also improves blood circulation and metabolism, leading to healthier, more radiant skin from the inside out. However, when exercising outdoors, remember to avoid sun exposure or take appropriate protective measures.

(4) Avoid Excessive Anxiety and Establish Reasonable Expectations for Skincare Products

According to research by Liu Wei and others, the skin color of most Chinese women falls between types II and IV. For non-sun-exposed areas, it’s challenging to change the level of skin color (even might get slightly fairer), while sun-exposed areas are relatively easier to darken. As age increases, the skin color in sun-exposed areas might darken by 1-2 levels. Therefore, it’s much more effective and easier to take preventive measures early than trying to remedy it after aging signs appear[3]. Conversely, we should not pursue extreme fairness, as it may make the skin more susceptible to photosensitivity, sunburn, and wrinkles. Accepting your natural skin color and aiming to reduce it by one level is more reasonable.

Fitzpatrick Skin Type Chart

(5) Maintain a Positive Attitude

Negative emotions can trigger skin issues such as sadness/depression with vitiligo, fear/anxiety with atopic dermatitis, anger with psoriasis, and stress with acne. These emotions affect our skin condition mainly through two pathways. One is by stimulating the brain to release neurotransmitters that act on the skin, exerting certain physiological effects. For example, stress can increase cortisol levels and 11β-HSD1 expression in the stratum corneum, decreasing skin barrier function. It also promotes glucocorticoid levels, suppresses the activity of antimicrobial peptides (AMPs) in skin immune cells, and promotes the expression of TLR2 receptors in human keratinocytes, leading to acne. According to KAO’s research, happy emotions can promote the release of oxytocin, inhibiting 11β-HSD1 expression, thereby reducing skin cell aging caused by cortisol.

The second pathway is through facial expressions reflecting our emotions, forming expression lines. Expression lines are usually dynamic, but over time, they can become permanent wrinkles. For example, forehead lines relate to worry, shock, and anxiety; crow’s feet relate to sadness, tension, making decisions, and happiness. The table below shows various wrinkles and their corresponding emotions[4]. While laughing heartily can also cause wrinkles, negative emotions generally age people more.

Table. Various Wrinkles and Corresponding Emotions

Wrinkle Type	Emotion
Forehead Lines	Worry, Shock, Anxiety
Crow’s Feet	Sadness, Tension, Decision-Making, Happiness
Jawline Lines	Resentment, Anger, Unexpressed Emotions
Glabellar Lines	Sadness, Impatience, Pain, Concentration
Under Eye Lines	Sadness, Loss, Stress
Nasolabial Lines	Sadness, Anger

Further Reading:

Left Skin Child: Emotional Beauty - A Good Mood is the Best Skincare

References

[1] Zhang Y, Liu X, Wang J, et al. Analysis of Multi-Part Phenotypic Changes in Skin to Characterize the Trajectory of Skin Aging in Chinese Women[J]. Clinical, Cosmetic and Investigational Dermatology, 2022, 15: 631.

[2] Flament F, Bazin R, Qiu H, et al. Solar exposure (s) and facial clinical signs of aging in Chinese women: impacts upon age perception[J]. Clinical, Cosmetic and Investigational Dermatology, 2015, 8: 75.

[3] Wei L, Xuemin W, Wei L, et al. Skin color measurement in Chinese female population: analysis of 407 cases from 4 major cities of China[J]. International journal of dermatology, 2007, 46(8): 835-839.

Aging and Anti-Aging Insights

I noticed that under this question, Teacher has provided a very detailed aging timeline. Allow me to share my thoughts on individual-based experiences.

In the past few years, when interviewing experts in regenerative medicine, we also discussed anti-aging timelines, which are quite valuable for ordinary people:

1. Start anti-aging at 25, focusing on basic skincare;
2. Plan for anti-aging at 30, including anti-aging skincare products and technological beauty methods;
3. Comprehensive anti-aging at 35, including medical aesthetics and overall health (basically, it’s time to adopt a healthier lifestyle).

This rhythm, whether compared to statistical aging timelines or my personal experiences, aligns well. So, I believe it’s suitable for the general public to consider.

To be honest, I personally felt a significant cliff-like aging after 36.

Before my 36th birthday, strangers would often underestimate my age by 5 or 6 years, which sometimes led to a condescending attitude during job interviews. However, after turning 36, I clearly noticed that people’s age estimates were much closer to my actual age.

This cliff-like change is quite apparent to the naked eye. While I have relatively few wrinkles, the sagging becomes noticeable. Regardless of weight, you’ll find that as you get older, your face loses the tightness it had in your youth. Additionally, wound healing and the natural fading of acne scars slow down gradually.

When these changes manifest externally, it indicates that the skin’s internal aging process has officially begun.

In my opinion, the loss of skin elasticity and a decrease in self-healing and defense capabilities are more representative signs of aging than wrinkles. Some people with well-structured bones and oily skin may not develop wrinkles as easily, but the sagging and decreased self-healing ability can be compared with one’s younger self.

Aging is an inevitable topic for everyone, a part of our life cycle. Once we accept this fact, our approach to anti-aging is more about preventing premature aging and delaying the visible signs of normal aging.

Preventing Premature Aging

Starting anti-aging at 25 means preventing premature aging. To sum it up, here are a few key points:

• Avoid excessive skincare and maintain your skin’s natural health;
• Implement proper sun protection and maintain a balanced level of moisture on your skin;
• Use antioxidant and anti-glycation ingredients as needed;
• Develop good lifestyle habits, including regular sleep patterns, avoiding staying up late, having a balanced diet, and maintaining overall physical health.

It may sound simple, but in reality, many people tend to neglect these practices while they are young. So, the percentage of people who truly prevent premature aging is relatively low.

I know a friend who has been going to bed at 10:00 PM every night since her school days until her work life, and she is the only person I know who consistently gets enough sleep. Her skin is truly smooth and radiant, like polished jade.

On the other hand, I haven’t been very disciplined in this regard. I used to stay up late often during my student days, which led to combination skin and occasional acne. I began using acne-fighting skincare products and unwittingly entered a vicious cycle. Using strong acne treatments led to dry and acne-prone skin.

At that time, I didn’t have access to platforms like Zhihu or many beauty and skincare bloggers. When I got the OBAGI acne treatment kit, no one told me about the importance of building tolerance, and as a result, my skin changed permanently and has been affected ever since.

Therefore, I highly recommend that everyone read more about skincare knowledge and experiences shared on platforms like Zhihu before trying new products and medical aesthetics.

Delaying Visible Signs of Normal Aging

Starting from the age of 30, you can take targeted measures to delay aging, focusing on visible signs such as wrinkles, sagging, and loose skin. Everyone’s situation is different, so the approach should be tailored:

• Use skincare products that emphasize moisturization, repair, and soothing effects.

As you age, sebum production decreases, so you need skincare products with higher moisturizing properties. This is one reason why it’s not recommended to use high-end anti-aging skincare products in your early twenties, as some of them may be too moisturizing for young, oily skin.

Repair-focused skincare products are not only suitable for sensitive or irritated skin but can also help repair skin cells, stimulate cell activity, and enhance the skin’s self-healing capabilities. I find this to be crucial, but it’s an aspect that hasn’t been emphasized much in anti-aging discussions. It was only recently that I realized the importance of repair for mature skin. In the past, acne scars that would heal in three days now take a month or more to fade. Using repair products to promote recovery has become essential.

Imagine if your skin has frequent small injuries and scars that heal slowly, always in a state of damage rather than health. How can it look youthful?

• Use targeted ingredients for wrinkles and firming.

The three main anti-aging ingredients are retinoids (including plant-derived retinoids and esters), peptides, and antioxidants.

Retinoids focus on reducing wrinkles, while peptides emphasize firming and contouring. Peptides offer various functions, including repair, wrinkle reduction, and firming, with different types targeting dynamic lines (expression lines) and static lines, as well as fine lines and dry lines.

When it comes to retinoids, I’ve personally used tretinoin for a while, and while I can’t confirm whether it reduced wrinkles, I did notice relatively fewer wrinkles compared to people of the same age. However, regular people should avoid high concentrations of retinoids, as there is a risk of skin damage. Products containing a combination of retinoids and peptides are often effective.

In addition, China’s research on recombinant collagen has greatly benefited consumers. Mild, non-irritating, and easy-to-use, collagen-based products offer a combination of repair, firming, and wrinkle-reducing effects. They can be used as long-term anti-aging ingredients.

• Consider muscle anti-aging when necessary.

Many people emphasize the importance of exercise for overall health, but it’s also relevant to facial muscles.

I’ve personally experienced another sign of aging, which is facial muscle twitching when trying to maintain a smile in photos. Some female actors may have stiff facial expressions not due to plastic surgery but due to muscle aging and degeneration (although excessive use of Botox can also lead to this). In fact, minor facial asymmetry is a sign of aging, often related to muscle loss and the shifting of fat pads. I only realized the importance of muscle anti-aging in the past two years. Facial muscles can be massaged using external force, such as using facial oils for massaging, or through lip area exercises (making funny faces) to stimulate facial muscle movement.

Although wrinkles may be visible, a firm contour is also essential.

I personally believe that the latter approach may be more effective, as it involves active exercise. There’s also another type of passive exercise that works well, utilizing the microcurrent function of beauty devices—not radiofrequency, but microcurrent, which uses bioelectricity to stimulate facial muscle exercises.

This is the REFA motion version I started using during Christmas.

I prefer microcurrent over radiofrequency for home use, as I found that home-use radiofrequency devices, in terms of safety and effectiveness, didn’t seem as good as periodic medical aesthetics.

• Seek the help of medical aesthetics when necessary.

For sagging contours, double chins, and other concerns that are difficult to address with skincare products and home devices, seeking help from medical aesthetics may be necessary. However, I recommend doing some research before undergoing any procedures. Many of my friends have blindly followed recommendations, saying things like, “My friend had great results with Thermage, so I’ll try it too,” without thoroughly understanding if Thermage is suitable for them.

In reality, anti-aging procedures, from chemical peels (high concentration), photorejuvenation, hydrodermabrasion, and microinjections to Thermage, HIFU, ultrasonic scalpel, Fotona 4D, and others, have different effects and are suitable for different individuals. These all fall under the category of medical aesthetics. Procedures to enhance facial contours, including some fillers, fall under the realm of facial rejuvenation. I recommend that you prioritize the former category of beauty procedures and plan an annual treatment regimen. Typically, each treatment requires about a month of recovery, so it’s best not to exceed six treatments in a year.

Returning to the beginning, there’s another category called regenerative beauty, which aims to rejuvenate the skin through overall rejuvenation of the body. As far as I know, there aren’t any licenses for this in China yet, but I’ve seen some marketing and received questions about it. I suggest being cautious when encountering such promotions.

• Focus on overall physical and mental health and anti-aging.

Skin aging is never an isolated event but an external reflection of your overall health. A balanced, healthy, and relaxed lifestyle—one that avoids extreme behaviors and promotes happiness—is essential for radiating youthfulness from the inside out.

As I’ve gotten older, I’ve realized the importance of balance and moderation. A well-rounded, balanced, and stress-free lifestyle, along with regular sleep and exercise without overdoing it, is equally important in anti-aging.

The above are some of my insights that I wanted to share with everyone.

As the new year approaches, we are all getting a year older, which means we need to focus even more on anti-aging!~

Skin Aging Is Not Necessarily Drastic; Drastic Aging Indicates Health Issues. See a Doctor Immediately in Such Cases!

Take this example: Aging is a normal process; don’t create anxiety by thinking about drastic aging!

I. What Are the Signs of Aging?

• Loss of elasticity
• Sagging skin
• Thinning of the skin
• Skin wrinkles, dryness, dullness, fine lines, and roughness
• Uneven skin tone: Melasma

II. What Are the Underlying Causes of Aging?

Skin aging is a complex process influenced by both internal and external factors. Currently, there are five recognized causes of skin aging:

1. Genetic Aging: Skin aging is influenced by genetic factors. Aging or difficulty in aging is determined by genetics.

2. External Factors: Such as UV radiation, irritants, pollution, and smoke can all lead to skin aging. 80% of external aging is caused by UV radiation.

**PS: A classic example is the truck driver mentioned in “The New England Journal of Medicine.” Due to long-term driving, the right half of his face, which was closer to the window, showed significantly more photoaging than the left half of his face.

3. Hormonal Changes: Hormones are somewhat related to genetics, but skincare products explicitly state not to interfere with hormones, so it’s best to avoid that.

4. Inflammation and Breakdown Metabolism Aging: Collagen, elastin fibers, fibronectin, and elastin protein decrease; extracellular matrix degradation aging; aging caused by wounds; mitochondrial aging and dysfunction; aging caused by changes in the cell cycle; aging due to protein homeostasis disruption. In summary: Metabolic imbalance!

5. Lifestyle Aging: Eating less sugar, being in a polluted environment, consuming unhealthy foods like barbecues and fried foods; excessive stress, poor sleep habits, smoking, frequent sun exposure, frequent sunbathing, etc.

III. At What Age Should You Start Anti-Aging?

Usually around the age of 30, and you can start anti-aging from 24-30.

Aging is a natural process, and no matter how reluctant you are, your skin will still experience various issues over time, such as wrinkles, sagging, pigmentation, and dullness.

In 2018, German scientists published a study on the relationship between healthy men and women’s matrices (Type I and Type III collagen) and the basement membrane (Type IV collagen) and age. This study recruited 617 volunteers aged 22 to 86.

Whether male or female, collagen renewal is highest at ages 20-24, and it gradually decreases with age (except for a significant increase in women aged 40-60, possibly due to menopause).

Similarly, in 2019, L’Oréal conducted skin tests on 438 volunteers of different ages (19-80 years), genders (220 men, 218 women), and socioeconomic backgrounds. The aim was to study the difference between “perceived age” and “actual age.” The results showed that most people appear older than their actual age.

PS: The straight line in the image is the baseline. The dots above represent looking older than the actual age, while the dots below represent looking younger. Blue dots represent women, and red dots represent men.

In the 19-24 age group, almost all women (blue dots) appear to be 0-5 years older. But after reaching 30, men suddenly experience drastic aging!!!

Some men, even at 28, look like they’re 56; some at 35 look like 53; some at 44 look like 64.

I’m not joking; there’s literature to support this!

L’Oréal’s experts speculate that men don’t take care of their skin and don’t pay attention to aging. When they’re young, around 18-24, everything seems fine, but when they hit 30, they start to age drastically. So, based on the two studies mentioned above:

Start anti-aging at 30, and if you’re particularly anxious, you can start anti-aging from 24-30.

IV. Recommended Anti-Aging Ingredients

Choosing Anti-Aging Ingredients

• 1. Retin-A/Retinol (Gold Standard)
• 2. Vitamin C
• 3. Resveratrol
• 4. Acetyl Hexapeptide-8 (Peptides)
• 5. Alpha Hydroxy Acids (AHAs)
• 6. Retinol derivatives: HPR, Retinaldehyde, Retinyl Esters, Bakuchiol Extract, Phenyl Trimethicone, etc.
• 7. Green Tea Polyphenol Extract
• 8. Resveratrol

Choosing Products

• 1. Retin-A: Tretenoin (Prescription required), A313 (France), COSRX A-Sol (Korea), Japan Hakuhodo Hacco (Japan), New Zealand Natural Instinct (NZ), etc.
• 2. Vitamin C: Skinceuticals, Paula’s Choice (USA), Innisfree (Korea), Eucerin (Germany), etc.
• 3. Resveratrol: Skinceuticals (USA), Paula’s Choice (USA), The Ordinary (Canada),etc.
• 4. Acetyl Hexapeptide-8 (Peptides): The Ordinary (Canada), Deciem (Canada), Taobao (China), etc.
• 5. Alpha Hydroxy Acids (AHAs): The Ordinary (Canada), Deciem (Canada), Taobao (China), etc.
• 6. Retinol derivatives: Paula’s Choice (USA), La Roche-Posay (France), H2O (Korea), Vichy (France), etc.
• 7. Green Tea Polyphenol Extract: Innisfree (Korea), Etude House (Korea), Amorepacific (Korea), The Body Shop (UK), etc.
• 8. Resveratrol: Skinceuticals (USA), Paula’s Choice (USA), The Ordinary (Canada), etc.

You can choose these according to your preferences and affordability.

How to Use Anti-Aging Ingredients

Please note that this is a guideline and not an absolute rule. Skincare is very personal, and individual reactions may vary.

• 1. Retin-A/Retinol (Gold Standard): Apply at night, starting with 0.025% and gradually increasing.
• 2. Vitamin C: Apply in the morning after washing your face, before sunscreen.
• 3. Resveratrol: Apply at night.
• 4. Acetyl Hexapeptide-8 (Peptides): Apply at night.
• 5. Alpha Hydroxy Acids (AHAs): Use as a toner.
• 6. Retinol derivatives: Apply at night.
• 7. Green Tea Polyphenol Extract: Apply in the morning.
• 8. Resveratrol: Apply at night.

V. Summary

Skin aging is a natural process influenced by genetic and lifestyle factors. Signs of aging include loss of elasticity, sagging skin, wrinkles, and uneven skin tone. It is recommended to start anti-aging skincare around the age of 30, with the option to begin as early as 24-30. Key anti-aging ingredients include Retin-A/Retinol, Vitamin C, Resveratrol, Acetyl Hexapeptide-8 (Peptides), Alpha Hydroxy Acids (AHAs), and more. These ingredients can be found in various skincare products from different brands, and their application should be tailored to individual preferences and skin reactions.

Remember that skincare is personal, and it’s essential to choose products and routines that work best for your skin type and needs.

Anti-Aging Tips for Healthy Skin

Aging is a topic of concern for many, especially after reaching the age of 30, as our skin does show signs of aging over time. Skin aging can manifest differently at various life stages, and researchers at institutions like Stanford University have made significant discoveries in the field of aging biology, shedding light on how aging occurs at the molecular, cellular, and tissue levels.

From an outward perspective, aging leads to reduced skin elasticity and collagen content, resulting in wrinkles, sagging, and diminished volume in the face. Changes in the fascial layer can impact overall facial structure, causing a gradual loss of tightness and firmness.

Starting from around age 25, collagen in the skin begins to decline at a rate of approximately 1% per year. This rate accelerates around age 45, reaching approximately 30% collagen loss. Collagen loss tends to increase with age, particularly during critical life stages, such as menopause in women, where hormonal changes can hasten collagen loss.

While aging is inevitable, there are ways for individuals to slow down the process. So, how can the average person combat aging?

Maintain a Positive Mindset

One’s mindset and emotions have a significant impact on overall health, including skin health. In psychology, this connection is often attributed to the mind-body connection, where our physical well-being is closely related to our mental state.

Maintaining a positive and optimistic mindset can reduce stress. Chronic stress is known to release stress hormones like cortisol, which can affect skin health, leading to skin inflammation and accelerating the aging process.

Reducing stress and cultivating optimism can help relax facial muscles and reduce the formation of wrinkles. A positive mindset contributes to good blood circulation, providing ample oxygen and nutrients to the skin. In many ways, one’s outward appearance can often reflect their inner state. Maintaining a positive mindset is essential for improving quality of life and maintaining both physical and mental well-being.

Sun Protection (Physical + Chemical Sunscreen)

UV radiation is one of the primary causes of collagen loss, so using sunscreen and minimizing sun exposure can help protect collagen in the skin. Combining both physical and chemical sunscreen applications is an effective strategy for skin protection. Photoaging is indeed a significant contributor to premature skin aging.

UV radiation increases the risk of skin cancer and accelerates skin aging, leading to symptoms such as fine lines, wrinkles, uneven skin tone, and other signs of photoaging.

Moderate exposure to natural sunlight can be beneficial for the body, such as using sunlight to supplement vitamin D. Our bodies produce vitamin D with the help of UVB radiation from sunlight, which is crucial for healthy bones, immune system function, and various bodily processes. Therefore, getting a reasonable amount of sunlight while ensuring that areas prone to aging signs, such as the face and neck, are adequately covered with sunscreen, is a balanced way to protect the skin and obtain necessary sunlight. Vitamin D can also be obtained through dietary sources like fatty fish, egg yolks, and fortified foods.

Sugar and Fat Control

Excessive sugar consumption can damage the elastic fiber structure within the skin, impeding collagen synthesis and reducing skin elasticity.

Loose, saggy, and discolored skin can result from excessive sugar consumption, which leads to the formation of advanced glycation end products (AGEs). Skin aging due to glycation, also known as the formation of advanced glycation end products (AGEs), is a significant factor in skin aging. Glycation is a natural process involving the reaction of blood sugar with skin proteins like collagen and elastin, resulting in the accumulation of these structures, reduced skin elasticity, and the formation of wrinkles and sagging. Excessive sugar intake often increases inflammation in the body, which is associated with various chronic diseases, including heart disease, diabetes, and obesity. High-sugar diets can disrupt the structure of collagen, so reducing added sugar intake is advisable.

Preventing glycation involves slowing down the process’s speed and intensity. To achieve this, it’s recommended to reduce the intake of high-sugar foods and sugary beverages, increase the consumption of natural antioxidants and anti-inflammatory foods such as fresh fruits, vegetables, whole grains, nuts, and seeds. Balanced nutrition and a healthy lifestyle are still key to weight management and skin maintenance. While both sugar and fat are essential nutrients when consumed in moderation, it’s crucial to reduce excessive intake of added sugars and unhealthy fats, such as trans fats and saturated fats, rather than completely eliminating these nutrients. Weight control and improving skin condition still rely on a balanced diet and a healthy lifestyle. Adequate consumption of healthy carbohydrates (such as whole grains), high-quality protein (such as lean meat and soy products), healthy fats (such as fish oil and olive oil), as well as a rich variety of fruits and vegetables, can help build a strong foundation for health.

Increasing the intake of antioxidant-rich foods, such as green tea, blueberries, plums, tomatoes, etc., can help maintain youthful and radiant skin.

Fruits can provide hydration to the body, making the skin smoother and more elastic. It’s worth noting that many fruits have cooling properties, and excessive consumption may lead to water retention, giving the illusion of improved skin texture.

Stay Hydrated

Especially during the dry winter months, when the body tends to lose moisture, it’s essential to drink plenty of water to maintain adequate hydration. Drinking herbal tea is also a good option for warming up during the afternoon at the office.

Engage in Appropriate Aerobic and Anaerobic Exercise

Exercise can enhance blood circulation, improve the delivery of nutrients to the skin and other organs, and assist in collagen synthesis. Regular exercise is essential for the body, as it accelerates cell metabolism and contributes to smoother and firmer skin.

Regarding fitness, it’s advisable to have a gym close to home for convenience. (Long distances can be discouraging.) If exercising at home, change into workout attire before returning home to avoid the temptation of lounging on the couch. Download a fitness app and follow workout routines or search for exercise tutorials on platforms like Bilibili. Exercising with a partner who loves fitness and sports can be motivating, too.

Foot Soaking

It’s recommended to soak your feet for 1-2 hours before bedtime. Foot soaking can promote blood circulation in the lower limbs, accelerate metabolism, relax the legs, alleviate swelling, and improve sleep quality. Massaging the soles of your feet, especially the Yongquan acupoint, during foot soaking not only enhances sleep quality but also has health and wellness benefits. Your skin will also benefit.

Quality Sleep

Getting enough sleep and avoiding staying up late is crucial. Adequate sleep helps with skin cell repair and regeneration, and avoiding late nights can reduce dark circles and eye bags. Ensuring quality sleep can help slow down skin aging.

Facial Expressions Management

Frequent and exaggerated facial expressions can cause fine lines on the skin, which may deepen over time. While moderate facial expressions are acceptable, it’s advisable to avoid making expressions that could lead to increased wrinkles.

Remember, aging is a natural process, and while these tips can help slow it down, it’s important to embrace the natural changes that occur over time. Each individual’s skin is unique, so finding a skincare routine that suits your specific needs is essential.

A Luxurious Skincare Experience with La Prairie

During my time studying in the UK, I had an interesting encounter on Bond Street while attending a Sotheby’s auction. After the auction, as I was heading towards Bond Street Underground station, I passed by a cosmetics store. Inside the store, a sales representative invited me to experience their products, particularly a “golden skincare cream” that supposedly contained real gold. At the time, I didn’t fully comprehend but decided to give it a try.

The salesperson then had me sit down and explained that due to my enlarged pores, I should use their “golden cream” (I couldn’t catch the other terms) on one side of my face. After waiting for about three minutes, they wiped off the cream, and we compared both sides of my face. To my surprise, there was a noticeable difference, and the cream had effectively minimized my pores.

They proceeded to promote their products, offering to sell me the cream with two complimentary items (I can’t recall the specifics). However, the price stuck in my memory - the original price was over £800, but with a discount, it was still over £500! This was back in 2013, and that price tag was certainly steep.

As a financially strapped student, I decided not to make the purchase. However, I remembered the store, and when I eventually earned more money, I decided to locate it again on the map. To my discovery, the store was part of the Swiss skincare brand LA PRAIRIE, now renowned as one of the most luxurious brands, evolving from an anti-aging therapy center.

In terms of price, it’s undeniably not affordable for the average person, at least not for me. However, the experience from nearly a decade ago still lingers in my memory. Quality products like these are truly worth the price.

For myself, I might consider buying products from this brand for my significant other when I reach the age of 35 or 40. After all, La Prairie is a true luxury brand, and its effects are indeed remarkable.

The image below shows a before-and-after comparison of using La Prairie eye cream.

La Prairie, originating from Switzerland, is also well-known for its cellular therapy. This technique involves extracting live cells from lamb embryos and injecting them into the human body to enhance organ function and achieve anti-aging effects. The “Father of Cellular Therapy,” the renowned Swiss surgeon Paul Niehans, developed this therapy at the Clinique La Prairie anti-aging center in the 1930s.

The founder of La Prairie’s anti-aging center established the company in 1978 and formally separated from the center in 1982 to focus on skincare research. Their goal was to make cellular therapy accessible to beauty enthusiasts who couldn’t come to Switzerland for treatment. Since then, La Prairie has incorporated luxurious ingredients like caviar extract, platinum, and gold into their skincare products, introducing different product lines for firming, comprehensive anti-aging, skin revitalization, and more.

Rapid Aging: The Cliff-Like Aging Phenomenon

In a 2019 publication in Nature Medicine, an analysis of human plasma proteome profiles across the lifespan was conducted on 4,263 participants aged between 18 and 95 years old. The study identified 1,379 proteins that change with age, with 895 of them showing significant differences between genders. Through mathematical modeling, the authors discovered that the aging process in the human body is not a uniform and gradual process. Instead, it exhibits distinct undulating patterns at three key time points: 34, 60, and 78 years old.

Cliff-like aging refers to the rapid aging of the body and appearance within a short period. This aging process is not uniform but rather characterized by three critical time points: 34, 60, and 78 years old. These time points are derived from numerical modeling.

Please read and memorize the above paragraph.

In essence, the term “cliff-like aging” implies that during these specific periods, signs of aging, such as wrinkles, sagging skin, and even changes in body posture, become noticeably prominent. It can be understood as a sudden outbreak of aging.

These age brackets are 34, 60, and 78. However, it’s worth noting that the study was conducted on individuals from other countries, and the ages might be different for Chinese individuals. So, don’t worry too much if you’re in your 30s. It might be later.

There is a plethora of literature on anti-aging techniques, which you can explore gradually on platforms like Zhihu.

For individuals in these age groups, a theory of prevention-supplementation-stimulation can be applied. Focus more on supplementation and stimulation.

1. Supplementation: Replenish the nutrients that your body lacks as you age.

2. Stimulation: Promote the production of these essential substances through stimulation and activation-based anti-aging approaches.

From a skincare perspective, consider some “powerful tools.” Of course, this is relative.

For aging skin during these periods, consider using exfoliating acids (AHA), potent forms of vitamin A, and products rich in nutritional ingredients.

Regarding your overall health, make sure to get adequate rest. You can consider dietary supplements since you’ve reached an age where nutrient deficiencies are more common. Additionally, engage in consistent, phased exercise to keep your body active.

Lastly, and quite importantly, consume fewer…

Understanding Aging: From Gradual Changes to Cliff-Like Transformations

Have you ever woken up one day, stood in front of the mirror, and suddenly noticed a new wrinkle at the corner of your eye? Did you think it marked the beginning of aging?

NO~

In reality, aging starts from the day we are born. It’s just that before the age of 25, our bodily functions and metabolism are more dominant, making the signs of aging less noticeable.

There is no innocent age when it comes to aging!

However, there are specific phases during which aging shifts from a gradual process to a sudden transformation, making us feel as if we’ve aged overnight.

In 2019, a scientific team from the Stanford University School of Medicine in the United States conducted an analysis on plasma samples from 4,263 healthy individuals aged 18 to 95. By tracking the rate of protein level changes, they discovered that human physiological aging is not a simple, uniform process. Instead, it peaks at three distinct time points: 34, 60, and 78 years old, exhibiting clear signs of what’s known as “cliff-like aging”[1].

You might wonder if the samples collected were from foreign individuals.

Now, let’s take a look at another authoritative dataset.

In July of this year, a research team consisting of scholars from the Institute of Zoology, Chinese Academy of Sciences, and the Beijing Institute of Genomics, Chinese Academy of Sciences, published their findings[2].

The study involved 113 healthy Chinese women aged between 20 and 66. The results indicated that there were accelerated signs of aging at 30 and 50 years old.

In other words, for Chinese women, “cliff-like aging” occurs at the ages of 30 and 50. Interestingly, these two peak periods correspond to the childbearing years and menopausal transition, suggesting that hormones play a significant role.

Moreover, this type of aging affects both internal and external aspects:

• At 30: Body fat percentage, visceral fat levels, and waist-hip ratio start to gradually get out of control. People who used to stay slim may find it easier to gain weight.

• At 50: Aging becomes more apparent, with accelerated deterioration of bone density, muscle tissue proteins, and lung function.

Speaking of aging, there’s a 2022 study conducted by Chinese scholars on 300 Chinese women aged 18 to 60. They collected 24 skin parameters using a multifunctional skin physiology testing device and VISIA-CR to assess the skin condition of Chinese women at different ages[3].

They found that wrinkles were most correlated with age and had the most pronounced effect on facial appearance.

Based on wrinkles, they divided skin aging into four stages: Latent Phase (18-30 years old), Aging Occurrence Phase (31-42 years old), Rapid Aging Phase (43-47 years old), and Stable Aging Phase (48-60 years old).

However, what’s frustrating is that aging skin not only develops wrinkles but also experiences issues like pigmentation, coarseness, sagging, and fragility, in essence, affecting various aspects of aging.

Four stages of aging: A - Latent Phase, B - Aging Occurrence Phase, C - Rapid Aging Phase, D - Stable Aging Phase

Based on these studies, while the exact age points of aging don’t perfectly align, the differences are not significant. Especially in the two studies focusing on Chinese people, 30 seems to be a pivotal age.

However, before that, aging is quietly lurking and occurring, so it’s essential to take preventive measures before reaching 30.

Skin aging is primarily the result of the combination of “intrinsic” and “extrinsic” factors.

• Intrinsic Factors: Physiological aging primarily determined by genetics.
• Extrinsic Factors: Lifestyle-related factors, such as smoking, poor diet, alcohol consumption, lack of sleep, stress, sun exposure, environmental pollution… among which UV radiation accounts for 80% and is the skin’s number one enemy.

For intrinsic factors, intervention is challenging, but for extrinsic factors, there’s much we can do.

For example:

Sunscreen! Sunscreen! Sunscreen! Proper sun protection can significantly slow down the aging process.

In skincare, start early with antioxidant protection when you’re young. Consider using vitamin C, vitamin E, and polyphenols. When fine lines appear, introduce peptides and retinol. For deeper wrinkles, you can explore retinol and acids (but be cautious as these can be quite harsh and should not be used together).

Lastly, it’s time to abandon practices like “using the most expensive eye cream and staying up the latest”!

Understanding Cliff-Like Aging at 30: How to Defy the Signs

Aging is something everyone dreads but inevitably faces. When that first wrinkle appears on your skin, it’s important to understand that the process of skin aging has been underway for a long time.

Strictly speaking, the onset of cliff-like aging at 30 varies from person to person. After the age of 25, collagen synthesis slows down compared to its loss rate, and the appearance of wrinkles is only a matter of time.

The concept of cliff-like aging, as demonstrated in the internationally renowned journal “Nature Medicine,” is indeed linked to the loss of collagen.

Does Cliff-Like Aging Really Start at 30?

In fact, the body does undergo a transition from quantity to quality at a specific time point, commonly referred to as “cliff-like aging.”

Aging refers to changes at the biological level, such as proteins, and cliff-like aging is simply a significant change in the levels of these compounds.

Under normal aging, glycation and oxidation do not occur. However, factors such as staying up late, excessive sugar intake, lack of sun protection, unhealthy lifestyles, and pregnancy can lead to cliff-like aging.

Cliff-like aging doesn’t mean aging suddenly begins at all ages. At 30, 60, and 78, only at 60 and 78 is it more noticeable in terms of energy and overall health. At 30, it doesn’t affect health but primarily manifests in terms of “appearance."

PS: Starting cliff-like aging at 30 doesn’t mean becoming weaker; it means becoming less attractive.

To Slow Down Aging and Make Your 30s Feel Like Your 20s, You Need Anti-Aging Care.

The main culprit behind the onset of cliff-like aging at 30 is the loss of collagen. Therefore, the most direct action we should take is to replenish collagen and prevent its loss.

You can use skincare products that promote collagen synthesis and incorporate massage techniques to lift and firm the skin, allowing skincare to penetrate deeply and tighten from within. At the same time, effective daytime sun protection is essential to prevent UV damage and the production of free radicals that accelerate collagen loss.

If you’re not sure which skincare products to use, you can refer to this article: {How to Effectively Fight Aging with the Least Amount of Money?}

Of course, achieving remarkable anti-aging results also requires maintaining a positive mindset, establishing a regular sleep schedule, and avoiding late nights. Collagen synthesis and secretion rely on the body’s circadian rhythm, and disrupting it by staying up late can lead to collagen fiber accumulation, structural disruption, and a significant decrease in elasticity and strength.

Additionally, practicing good antioxidant habits is crucial. Antioxidation aims to combat the oxidative damage caused by free radicals in the body. You can incorporate antioxidant-rich foods into your diet, such as oranges, grapes, carrots, tomatoes, and more.

Cliff-Like Aging in Chinese Women: Insights from Latest Research

According to the latest research:

In July 28, 2023, a collaborative study led by Dr. Guanghui Liu from the Institute of Zoology, Chinese Academy of Sciences, Dr. Weiqi Zhang from the Beijing Institute of Genomics, Chinese Academy of Sciences (National Genomics Data Center), Professor Feng Zhang from the People’s Hospital of Quzhou, and Dr. Yungui Yang from the Beijing Institute of Genomics, Chinese Academy of Sciences (National Genomics Data Center) was published online in “Med,” the flagship medical journal of Cell Press, titled “Determining a Multimodal Aging Clock in a Cohort of Chinese Women.”

This research marks the first systematic exploration of biological markers of aging across five dimensions in Chinese women. It establishes a multi-tiered composite clock for Chinese women and uses this clock to uncover the dynamic patterns of aging in Chinese women and the potential intervention effects of hormone replacement therapy.

This study both establishes and enriches the paradigm of systematic biomedical research on aging in populations, providing a solid foundation for the development and clinical application of aging clocks.

By integrating multi-omics aging data, researchers identified three significant aspects of aging-related changes in the health status of Chinese women:

1. Inflammation activation
2. Hormonal regulation disruption
3. Multi-tissue functional decline (mainly manifested as loss of bone density, reduced lung function, and accumulation of liver damage markers, among others).

Based on the collected multi-omics dataset, researchers further constructed a multidimensional aging clock for Chinese women, including facial clock, phenotypic clock, transcriptomic clock, protein clock, and metabolic clock.

This study also innovatively established and applied aging clocks with specific functional annotations, including hormonal clock, immune clock, lipid clock, and tissue aging clock (including liver, muscle, nervous system, and hematopoietic system) (see Figure 2).

Through systematic comparisons of different types of aging clocks, researchers found that the multi-dimensional composite aging clock exhibited higher predictive accuracy compared to other single-level aging clocks. The hormonal aging clock showed a strong correlation with various aging clocks, indicating a close relationship between hormonal changes and multiple aspects of female aging.

By comparing the aging dynamics curves of individuals at different age groups, the study found distinct dynamics of accelerated aging changes in women at the ages of 30 and 50.

Around the age of 30, aging changes were primarily characterized by lipid accumulation and reduced steroids at the metabolic level. By the age of 50, the aging process in women underwent dramatic changes at multiple levels, including organs, cells, and molecules, with steep increases or decreases in various highly age-related indicators (see Figure 3).

It is worth noting that since the ages of around 30 and 50 roughly correspond to the boundaries of voluntary reproduction and menopause for the volunteers, these events may lead to significant fluctuations in the endocrine levels of women. This result once again underscores the critical impact of hormonal level changes on female aging.

Skin Aging: A Result of Intrinsic and Extrinsic Factors

Skin aging is the result of the combined effects of intrinsic (natural aging) and extrinsic factors (primarily photoaging).

• Intrinsic aging, also known as natural aging, is mainly influenced by genetic factors and represents the gradual aging process.

• Extrinsic aging is primarily influenced by external environmental factors such as UV radiation, smoking, gravity, and chemical agents. Over 80% of facial skin aging is attributed to UV radiation, leading to what is commonly referred to as photoaging.

For anti-aging, the primary focus is on combating photoaging.

Regular sun protection is already a significant step for surpassing the majority of people.

When it comes to sun protection, it is essential to follow the ABC principles advocated by the World Health Organization:

A - Avoid: Avoid exposure to direct sunlight between 10 AM and 4 PM, as UV radiation is most intense during this period.

B - Block: When outdoors, seek shade as much as possible and use sun protection clothing, hats, umbrellas, sunglasses, and other items to shield yourself from UV rays.

C - Cream: Sunscreen creams come in various types, including physical, chemical, and combination sunscreens. Medical organizations such as the FDA and the American Academy of Pediatrics recommend sunscreen use for children aged 6 months and older.

Anti-Glycation and Antioxidation - Perricone MD Dual Anti-Aging Serum

Under normal circumstances, free radicals are produced and cleared in the body in a balanced manner. However, with increasing age and a decrease in antioxidant enzyme activity, oxygen free radicals accumulate excessively in the body, leading to attacks on cell membranes, proteins, and nucleic acids, which are the main causes of skin aging.

Glycation was first reported by French chemist Maillard in 1912 when he discovered that heating a mixture of glycine and glucose would produce a brown substance. For example, when food is roasted, it becomes crispy and emits an enticing aroma, which is the most apparent manifestation of glycation and is also known as the Maillard reaction.

Perricone MD Dual Anti-Aging Serum is an anti-glycation and antioxidant serum containing four major antioxidants: Myristyl Thiazolidine Carboxylic Acid, EUK134, Astaxanthin, and LIPOCHROMAN.

Anti-Glycation Defense: Decarboxy Carnosine HCL + Collrepair

Collagen Boost: Reduces hyaluronic acid degradation, promotes collagen synthesis, and maintains the stable structure of collagen and elastic fibers.

For example, Estée Lauder Collagen Cream - Tried and Tested

Many people ask, “Why is it called collagen cream?” The answer is, “This facial cream promotes collagen synthesis, resulting in firmer, smoother, wrinkle-free skin, hence the name ‘collagen cream.'” What’s impressive is that it comes in four versions to cater to different skin types (emphasizing firmness, wrinkle reduction, and anti-aging) and is suitable for individuals as young as 25 years old to start using.

We Just Wrote an Article

Ding Mama’s In-Depth Review | Aging Ten Years Overnight! Is Cliff-Like Aging Real?

Some time ago, a video went viral on the internet. In just 20 days, a 42-year-old woman’s face appeared to have aged over a decade.

!{Image Source}

The video caused panic as people woke up to the nightmare of suddenly looking much older. The term “cliff-like aging” quickly became widespread.

Today, we will explain from a scientific perspective whether “cliff-like aging” really exists and how to prevent it.

Nonlinear Aging

“Cliff-like aging," academically known as “nonlinear aging," means that aging does not progress linearly with age. This term likely originates from a significant research article published by a Stanford University team in 2019 in the journal Nature Medicine.

They found that aging in humans occurs as sudden, nonlinear events at specific time points, which are 34 years, 60 years, and 78 years.

• At 34, there is a sharp decline in extracellular matrix proteins, leading to wrinkles and sagging (remember your first wrinkle around the age of 34?).

• At 60, proteins related to hormones and those affecting vascular health undergo drastic changes, indicating that the most critical health concerns at this age are hormone levels and cardiovascular diseases.

• At 78, proteins related to blood and bone formation undergo significant changes, suggesting continued aging of the cardiovascular system and severe bone degradation.

A recent article published in Med is also noteworthy because it studied healthy Chinese women aged 20-66, which is more relevant to us.

Similar to the conclusions in Nature Medicine, researchers in this Med article found that aging in Chinese women is nonlinear but mainly concentrated at 30 and 50 years of age.

• At 30, aging primarily involves changes in lipid and hormone metabolism, specifically an increase in glycerophospholipids, low-density lipoprotein, and cholesterol, as well as a decrease in steroids and their derivatives.

• At 50, besides significant hormonal changes, issues related to bone density, lung function, muscle mass, immune overactivity, and inflammation become prominent.

Now, you might wonder, “Are we facing a cliff at 34, 60, 78, or at 30, 50?” In simple terms, different research methods lead to different “cliff” times, depending on factors like participant demographics and the choice of biological clocks in experimental design.

• Participant demographics include gender, age, and even the country where people live, all of which can influence “cliff” time assessments.

• The concept of “biological clocks” needs explaining: It’s a way scientists measure physiological age and is a hot topic in longevity research. Different studies use various parameters such as changes in plasma proteomics, appearance, medical reports, transcriptomics, metabolomics, and proteomics to create these “clocks.” Silicon Valley elites are even exploring “DNA methylation clocks,” a field of epigenetics, among others.

The goal of all these clocks is to identify biological markers directly associated with aging—be it proteins, DNA modifications, or RNA. Scientists measure these changes to evaluate a person’s health status and physiological age.

The significance of these two important articles is that they break the conventional linear aging perception, demonstrating that even in healthy individuals, the content of “biological clock” markers does not change steadily but accelerates at certain ages.

This information allows us to take preventive measures:

• In your thirties, when extracellular matrix decreases suddenly, focus on caring for the dermis, supplement collagen, apply ingredients that activate fibroblasts in the dermis, use sunscreen, and use radiofrequency beauty devices to help.

• After age 30, pay special attention to lipid metabolism, monitor blood lipids, and observe changes in body fat, visceral fat, and waist-to-hip ratio.

• In your fifties and sixties, pay particular attention to vascular aging, bone health, muscle loss, and the problems of autoimmune diseases and chronic inflammation.

It’s important to note that the “cliff-like aging” discussed above is a natural aging process common in healthy individuals. It’s an accelerated process throughout life but not significantly noticeable on a daily basis.

However, the rapid external appearance changes seen in videos are often not “natural” and are more likely due to other reasons such as disease, sudden stress, etc.. Conditions like hormonal imbalances, cancer, or the loss of a loved one can lead to aging, but after recovery, there may be improvement. For example, someone may develop gray hair due to sudden stress, but it could revert to its natural color after the stress subsides.

How to Slow Down Aging

All healthy lifestyles can slow down the biological clock. Healthy eating, sufficient sleep, moderate exercise, and more are practices you’re likely already familiar with.

I’d like to highlight two interesting recent studies:

• First is research on psychological age.

Numerous studies have found that people with a lower psychological age are healthier physically and mentally, have better cognitive abilities, and are more resilient. They also tend to have a lower biological age and longer lifespans. Many factors influence psychological age, including health status, physical activity, longevity expectations, education, biomedical knowledge, work, environment, psychological support, social relationships, and personal beliefs.

I didn’t expect “biomedical knowledge” to be included in this list. It seems that keeping up with science might help you stay younger!

I may be nearly 50 now, but mentally, I still feel like that student at the Chinese Academy of Sciences. While I often complain about not being mature or stable enough, when it comes to reversing aging, being childlike until the age of 100 isn’t a bad thing.

• Second is an interesting study about square dancing.

An analysis of data from 403 Chinese square dance participants found that the benefits of square dancing go beyond increasing physical activity and strengthening the body; it also generates feelings of joy and happiness!

Because square dancing expands participants’ social circles, it provides a sense of belonging, security, and self-recognition. In a group setting, it helps overcome depression, anxiety, and loneliness. So, if your parents are retired, encourage them to go square dancing to boost their social lives.

In the U.S., elderly ladies also enjoy dancing, usually opting for Zumba. I go to the gym with them once a week, watching these ladies with white hair dancing in pink fitness outfits and sweating—it truly shows that aging can also be beautiful.

In Conclusion

Science has proven that cliff-like aging does indeed exist, with the timing and extent varying from person to person. All healthy lifestyles help slow down the biological clock, and a younger psychological age is linked to a younger body.

Well, that’s it for this in-depth review by Ding Mama. If you’d like to hear reviews on specific products and their principles in the next episode, please leave a comment below or in the fan group. Goodbye!

Taking Action to Fight Aging - Your 30s Are a Crucial Time

Reaching 30 shouldn’t be too bad, right? I feel like 40 is the real turning point… Even if you eat moderately but still gain weight, notice your complexion turning yellow and those pesky spots appearing, see your skin sagging without a defined jawline, and those laugh lines deepening, it might seem frightening. This is because 40 is indeed a turning point, so you should start making efforts to combat aging at 30, or even earlier…

1. Sleep

   Good sleep is essential for healthy skin. High-quality sleep is like a beauty elixir; a good night’s sleep can cure many ailments. When you are well-rested, your skin will be radiant, your eyes will sparkle, and you will look rejuvenated. So, ladies, try to find ways to get enough sleep and wake up early. Getting proper sleep is more effective than any skincare product, and it’s better than staying up late.

2. Diet

   Avoid ice-cold foods to maintain menstrual health and prevent spots from appearing on your face. Cut down on sweets or avoid them altogether to prevent skin glycation, which can lead to dullness and yellowing of the skin. Drink plenty of warm water and eat meals on time. If you want to lose weight, don’t go to extremes; rely on exercise instead of crash diets!

3. Exercise

   Choose a form of exercise that suits you and stick with it. I believe that no matter what type of exercise you choose, the key is that it suits you and you can stick with it long-term. That’s what makes it a good exercise. You can do yoga, dance, run, or even just walk. The most important thing is to be consistent. Over the years, changes in your body will be reflected on your face.

   People who exercise regularly tend to have tighter facial contours, which helps prevent and improve sagging.

4. Sunscreen

   UV rays are one of the culprits behind accelerated aging. If possible, apply sunscreen every day. Don’t forget your neck; the neck is one of the easiest areas to reveal your age, even more so than your face.

   Sunscreen products have matured, and there are popular options on the market. Just choose one that suits you and apply it consistently. When going out, add physical sun protection measures like wearing a hat, mask, or using an umbrella – it doesn’t get better than that.

5. Mindset

   All these efforts are aimed at looking and feeling better, but aging is irreversible. Don’t be anxious about your age. Tomorrow, you will definitely be older than today, and this is fair to everyone. Since we can’t change it, we should accept it. Instead of fearing it, we should appreciate it. Each stage has its own beauty.

Aging Gracefully in Your 30s: Tips for Healthy Skin

Reaching 30, does your skin suddenly undergo a “cliff-like” aging process? Well, it seems to vary from person to person!

After the age of 25, as collagen loss accelerates, aging does tend to speed up. But is it truly a dramatic drop-off after 30? It depends on various factors, such as work, life stress, quality of sleep, overall health, skincare routines, and skin maintenance.

For instance, let me share my own experience: I felt that the most noticeable signs of aging for me occurred between 27 and 30 years old. During that time, juggling a demanding job and taking care of a young child left me physically and mentally exhausted.

The images show how I looked at 28 and 29 years old, even with the help of beauty filters. I couldn’t hide the fatigue on my face. However, in recent years, starting from my 30s, my work and life became more balanced, and my child grew older, bringing more regularity to various aspects of my life.

I’m not claiming that I look younger now compared to before; there’s no such thing as reversing the aging process. However, I personally feel that adjusting various aspects of my life has made me feel more relaxed and rejuvenated.

Here are some of my insights on how to combat skin aging in your 30s:

➡️ Consistent Skincare:

I don’t naturally have great skin. I grew up in Northwest China, where my parents were hardworking farmers. During our childhood, we would often help in the fields after school or during holidays. Back then, we had no concept of “sunscreen.” It wasn’t until I returned to my hometown in Sichuan during high school that I saw my aunt, uncle, and cousins using umbrellas when going out to realize the importance of sun protection. I only started using sunscreen in college, but by then, my face was already covered in spots from sun exposure.

People often ask me if skincare products really work, and I firmly believe they do! Of course, the key is to understand your skin’s needs and choose the right products. Blindly following popular trends without considering your skin’s unique requirements may not yield good results.

Basic skincare involves three steps: cleansing, moisturizing, and sunscreen. For most people, following these three steps diligently will keep their skin in good condition. As you age, especially after 30, you’ll realize the importance of these basic skincare steps.

For example, my skin is naturally very dry. After turning 30, my skin started producing less oil, so I had to focus on improving hydration. I went through a 50ml bottle of Lancôme’s Genifique serum in about half a year before, but this year, with a 75ml bottle, it lasted only three months.

So, the key to skincare isn’t using the most expensive products; it’s about staying consistent on the right path.

➡️ Quality Sleep:

Quality sleep has a significant impact on your overall well-being. I used to be a night owl and believed that I could only enjoy my own “happy time” after my child had gone to bed. I would stay up late, browsing on my phone, and often lose sleep as a result. If you’ve experienced staying up late on your phone, you probably know that it can lead to insomnia. You’d put your phone down at midnight, wanting to sleep, but you couldn’t. You’d unintentionally stay awake until two or three in the morning, or even later.

Nowadays, I aim to sleep around 10 PM and naturally wake up around 6:30 AM. There are plenty of before-and-after comparisons available in various books that you can look up. I don’t have such comparison photos, but here’s one from someone else for reference.

After prioritizing early sleep, my skin isn’t as loose, and my complexion has improved. My skin has a natural radiance to it.

People often ask if anti-aging serums work after staying up late. Well, let me tell you, sister, nothing beats the effectiveness of a good night’s sleep!

Additionally, in the last couple of years, I’ve made it a habit to take short naps. They don’t need to be long; usually, around 20 minutes is enough. After a short nap, you’ll feel more alert, be more productive, and have more stable emotions.

➡️ Regular Exercise:

Another factor that accelerates aging after 30 is a decrease in metabolism, which can lead to bloating. Therefore, it’s essential to maintain regular exercise.

I personally exercise 3-5 days a week, typically with 3 days of running and strength training and 2 days of yoga. Running and strength training aim to boost metabolism, burn fat, and build muscle. The other two days focus on stretching to improve flexibility and alleviate stiffness caused by running and weightlifting.

Previously, I mostly exercised at home and found it easy to become lazy. However, since August this year, I’ve returned to the gym. Although my weight hasn’t changed, my body has become more toned, and excess fat has visibly reduced. My body’s lines have become more defined.

Of course, exercise has a positive feedback loop: it leads to better sleep and easier falling asleep. Before, I even tried sleep-improving supplements, but exercise combined with early sleep has resolved these issues.

In conclusion, your skin is an organ of your body, and maintaining youthful skin is not just about skincare products. It’s about getting your whole body’s systems to circulate healthily, which will naturally improve your skin.

That wraps up today’s sharing. I hope you find these tips helpful!

Skin Care Tips for Your 30s and Beyond

The ages between 30 and 40 are often considered the fastest-aging years.

Regardless of whether you have taken good care of your skin before, you should never slack off during your 30s to 40s. With the right skincare routine, you can look 10 years younger than your peers.

1. Skin Conditions After 30?

Around the age of 30, even in the latter half of your 20s, the moisture level in your skin starts to decrease, and there are significant changes in the skin conditions of the T-zone and U-zone:

• T-zone: Increased sebum production, stickiness, and more noticeable pores on the nose.
• U-zone: Decreased moisture, dryness, fine lines around the eyes and mouth, loss of translucency, and enlarged pores on the cheeks.

After reaching 35, the skin’s elasticity declines, hormonal changes in women, along with accumulated sun damage, can lead to a sudden appearance of aging signs.

2. Three Key Skincare Techniques After 30

In fact, skincare in your 30s isn’t complicated. By following these three steps, you can ensure your skin remains in good condition, meeting basic skincare requirements.

1. Cleansing with 38˚C water temperature + Rich Foaming

Cleansing is undoubtedly the first and most crucial step in skincare. Many people do it incorrectly or don’t pay much attention to it. However, the effectiveness of subsequent skincare products depends on whether you cleanse your face correctly.

During the autumn and winter months, we tend to use water temperatures that feel relatively warm, often exceeding 40 degrees, which can strip away too much sebum, leading to dry skin.

The foam should be rich and fine to gently cleanse away sebum and dirt without rubbing the skin. Exfoliation can be done once a week or by using enzyme-based or exfoliating soap instead of a regular cleanser.

2. Intensify Spot Removal and Whitening

Similar to combating dryness, you should emphasize whitening after the age of 30. Before the age of 35, sunspots caused by previous UV exposure and freckles due to facial friction become apparent. After 35, a reduction in female hormones can increase the range of liver spots.

If you’re not familiar with ingredients, you can choose skincare products labeled with “whitening” or “medicinal.” Products containing vitamin C derivatives also have whitening properties. Don’t forget to moisturize in addition to whitening.

3. Sufficient Amount + Gentle Application

Whether it’s toner, lotion, or essence, using the right amount is essential to make the skincare products effective. Two things to remember: don’t apply just once, or the amount may not be sufficient, and don’t slap your face.

The ideal way to moisturize is as demonstrated in the image below: take an appropriate amount of toner or lotion, rub it between your palms, gently spread it from the inside to the outside of your face, and repeat for dry areas with your fingers.

As for the right amount, toner should be about the size of a one-yuan coin, while lotion should be about the size of a five-jiao coin.

3. Lifestyle Habits for Skin Care After 30

After the age of 30, you need to pay more attention to lifestyle habits and adjust your body internally to promote skincare effectiveness.

1. Year-Round Sunscreen

UV rays can cause wrinkles on the face, a phenomenon we refer to as photoaging. It not only results in fine lines but also causes spots, sagging, and other issues. Therefore, sunscreen should be applied all year round.

There are two types of sunscreens: physical and chemical. For chemical sunscreen, remember to reapply it every 2-3 hours. For physical sunscreen, simply use clothing with sun protection.

2. Prioritize Sleep, Relieve Stress, and Balance Hormones

These factors are closely related to the state of your skin. Aim for 6-8 hours of sleep and avoid electronic devices one hour before bedtime. Taking a bath or soaking your feet, watching relaxing and enjoyable movies, and having a good laugh can relieve stress.

Walk one bus stop or exercise for 15 minutes. Maintain a relaxed mood, especially before your menstrual period.

3. Avoid Glycation in Your Diet

Excess sugar in your body can lead to glycation, resulting in wrinkles, sagging, and yellowing of the skin. It’s advisable to consume more vegetables and fish before eating rice, bread, and sweets. Chew your food slowly and engage in light exercise after meals.

If you notice increasing skin issues, it might be a sign of nutritional deficiency. Consider incorporating fish, eggs, and soy for more protein or clams, spinach, pork, and carrots for vitamin B.

Achieving a youthful appearance requires dedication. Actress Ariel Lin, who is in her 40s, maintains a youthful state, which is closely related to her habit of going to bed early and waking up early.

We can also strive for a similar state with effort and commitment!

Three Stages of Dramatic Aging in a Lifetime

Research from “Nature Medicine” suggests that we experience three stages of dramatic aging throughout our lives:

The first stage occurs at age 35, the second at age 60, and the third at age 78.

Aging is a complex physiological process that includes intrinsic and extrinsic factors.

Intrinsic aging is the natural aging that occurs as the body ages over time.

Extrinsic aging, on the other hand, is accelerated aging catalyzed by external factors such as UV radiation, environmental pollution, and glycation.

Based on the formation of facial wrinkles, skin aging can be divided into four stages:

1. Incubation Phase (18-30 years)
2. Sprouting Phase (31-42 years)
3. Acceleration Phase (43-47 years)
4. Stable Phase (48-60 years)

When summarizing the changes in each stage, it can be simplified as follows:

• Incubation Phase: Increased pigmentation, more freckles
• Sprouting Phase: Increased melanin content, more blackheads, increased oiliness
• Acceleration Phase: Increased age spots, increased melanin content, skin yellowing, darkening, increased pores, more blackheads, increased oiliness

In the Stable Phase (48-60 years), women experience a significant increase in overall wrinkle patterns, such as frown lines, marionette lines, and crow’s feet, compared to those in the Incubation Phase (18-30 years) and Sprouting Phase (31-42 years). The rapid aging during the Acceleration Phase, characterized by increased wrinkle patterns, is a precursor to this result.

Additionally, the Acceleration Phase is a high-risk period for age spots, and after this phase, skin color and yellowness increase.

Therefore, cliff-like aging is not a false concept. Women in the Acceleration Phase show faster signs of aging in terms of wrinkle patterns and skin color. Therefore, during this stage and even at the end of the Sprouting Phase, it is essential to focus on anti-aging care and sun protection to reduce photoaging.

Women in other stages can tailor their skincare routines based on the characteristics of their respective stages.

· Sunscreen to Prevent Photoaging

UVA rays in sunlight can penetrate glass and reach the dermal layer of our skin, causing not only tanning but also pigmentation, age spots, and photoaging. Therefore, it is essential to wear sunscreen daily, especially physical sunscreens. Use a sun umbrella and wear protective clothing for added protection. Choose a sunscreen with a higher SPF rating.

· Antioxidants

When body cells undergo oxidation, a significant number of free radicals are produced. Excess free radicals can attack healthy cells, accelerate aging, and lead to diseases. Therefore, include antioxidant-rich foods in your diet such as blueberries, strawberries, mulberries, purple grapes, and black wolfberries to effectively inhibit the growth of free radicals.

· Glycation Control and Sugar Reduction

When sugar enters the body and encounters proteins, glycation occurs. Glycated collagen and elastin proteins are damaged, leading to facial dullness and sagging. To prevent this, reduce or avoid high-sugar foods like milk tea, cakes, desserts, and heavily processed sugary foods.

1. The Turning Point of Skin Aging at 30

Unlike youthful skin, skin in one’s thirties undergoes a significant turning point in various aspects.

A study conducted by Menard Cosmetics Company in Nagoya and a research team at Aichi Medical University revealed that the number of aging cells in the skin begins to increase at around the age of 30.

The research team analyzed the skin tissues of 60 individuals ranging from teenagers to those in their eighties and found that the accumulation and increase of aging cells in both the epidermis and dermis of the skin’s surface accelerate from around the age of 30.

The anti-aging capacity of cells starts to decline in one’s twenties, leading to an increase and accumulation of aging cells by the age of 30.

The age of 30 is a critical period when skin aging begins, so what can ordinary people do to combat aging?

An effective approach is to gradually introduce anti-aging ingredients into daily skincare products.

These ingredients include Vitamin A (retinol), Vitamin C, L-carnitine, ceramides, niacinamide, and more. You can start by incorporating anti-aging serums.

2. Key Points in Choosing Anti-Aging Serums

1. Serums with Ingredients Suitable for Skin Issues

Starting in one’s thirties, various skin issues and signs of aging, such as dryness, loss of radiance, and sagging, begin to appear.

Regardless of age, skincare product selection mainly revolves around three standards: preventing aging dryness, preventing sunspots and freckles, and preventing aging.

To prevent aging dryness, it’s best to use products containing moisturizing care ingredients like ceramides.

2. Abundance of Hydrating Ingredients

Recommended ingredients include ceramides, hyaluronic acid, collagen, elastin, and natural moisturizing factors (NMF). In particular, “ceramides” have a significant impact on skin hydration since they are present in the intercellular spaces of the body’s skin.

3. Preventing and Improving Spots and Freckles Caused by Photoaging with Vitamin C or Its Derivatives

To prevent sun damage-related spots and freckles, it is advisable to use serums containing ingredients such as Vitamin C, placental extracts, tranexamic acid, chamomile ET, retinol, and niacinamide.

The importance of Vitamin C and its derivatives in anti-aging was emphasized in our article “Is Skin More Prone to Aging in Winter? How to Effectively Combat Aging?”

Vitamin C is the top choice for spot reduction and skin whitening.

4. Delay Aging with Retinol and Its Derivatives

In recent years, many anti-aging products have incorporated retinol. Products containing retinol and its derivatives are effective in fighting aging.

Change the feel of the serum based on the season and skin condition

A woman’s skin condition varies with the seasons and hormones. Therefore, it’s necessary to change the serum based on the season and skin type.

For example, use a watery type like lotion in the summer and a thick oil type in the winter.

5. Prefer Simple Ingredient Products

Avoid using all-in-one products as much as possible and opt for products that specifically target your skin issues. All-in-one products often dilute the effects of individual ingredients.

Additionally, if the concentration of cosmetic ingredients is less than 1%, the effectiveness is diminished. Therefore, for anti-aging serums, it’s best to choose those with a high concentration of active ingredients.

3. Product Recommendations

1. Hadabisei Medicinal Whitening Serum

Balances skin’s basic tone while whitening

Containing highly pure Vitamin C and anti-inflammatory ingredient tranexamic acid, this serum effectively tackles the root cause of age spots and quickly penetrates the skin, leaving it smooth and comfortable.

2. Napurosy KA Serum

10% pure Vitamin C serum, water-free formula, and completely additive-free.

Highly efficient and fast-acting anti-aging and whitening serum suitable for aging skin, pigmentation-prone skin, as well as issues like dark circles, dullness, and sagging. Detailed information and precautions can be found in our article “Is Skin More Prone to Aging in Winter? How to Effectively Combat Aging?”

3. Pure Placental Extract

Placental essence extracted from salmon.

Unadulterated placenta beauty essence. Suitable for skin that appears dull, rough, or has noticeable fine lines, especially after bathing.

4. ALLNA ORGANIC Serum

Combines 12 beauty ingredients with botanical ingredients such as shea butter.

Contains a large amount of certified organic ingredients, has a texture that is easy to apply and blends well with the skin, allowing it to penetrate deeply.

Contains APPS, making it easier to penetrate various corners of the stratum corneum.

5. ACSEINE Hydrating Serum

A serum rich in sodium hyaluronate.

A luxurious sodium hyaluronate blend, with just 1 gram retaining 6 liters of moisture.

It locks in moisture in the stratum corneum, moisturizing and smoothing dry skin.

It is fragrance-free, colorless, surfactant-free, oil-free, and ethanol-free.

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We hope today’s sharing can help those in need.

May everyone have healthy and beautiful skin.

H2: About Anti-Aging and Skincare Habits

When it comes to anti-aging, we are familiar with using anti-aging skincare products and cosmetic procedures. However, in addition to these, we need to understand more about the causes of aging and how to combat it.

My work and daily life involve interactions with people between the ages of 20 and 50. I often observe differences in skin quality between recent graduates and soon-to-retire employees. Therefore, I developed an awareness of anti-aging and skin care habits at an early stage.

It’s true that the skin starts aging at 30, but whether it’s a “cliff-like” decline depends on how you take care of and combat aging. Today, let’s discuss how women in their 30s and beyond can better care for their skin and effectively combat aging.

Every woman’s lifelong pursuit is to look beautiful and maintain youthfulness. We continue to grow and improve our habits, adopting practices that suit us best. My main categories are divided into three: skincare (cleansing, moisturizing, sunscreen), wellness (sleep, healthy diet), and exercise (yoga, walking).

I. Skincare (Cleansing, Moisturizing, Sunscreen)

1. Cleansing

Daily skin cleansing is crucial, especially after wearing makeup. It’s essential to use makeup removers to thoroughly cleanse your skin. Leaving makeup residues on your face overnight can be harmful to your skin. Additionally, choose a cleanser and makeup remover that suits your skin type.

Especially when you’re tired after work or returning late from a gathering, laziness might tempt you to skip makeup removal and go to sleep. I’ve experienced this myself, feeling too tired to remove makeup, but the next day, my skin’s condition was terrible, and it took more than a week to recover.

If you haven’t worn makeup, simply use a gentle facial cleanser to wash your face. Avoid excessive cleansing. For example, exfoliating products should be used once or twice a week, depending on your skin condition, and not daily.

Summary: Makeup removal is a must, but avoid over-cleansing.

2. Moisturizing

Moisturizing is crucial after cleansing. As someone with dry skin, if I don’t apply moisturizer after washing my face, my skin either feels tight or starts peeling. Even oily skin needs hydration to balance the skin’s moisture levels. Try to apply basic skincare products within 2 minutes after washing your face. For dry skin like mine, waiting to moisturize after playing with your phone for a while can leave your skin dehydrated.

For women over 30, besides basic skincare, it’s essential to incorporate functional skincare products based on your skin’s condition. The popular “Vitamin C in the morning and Retinol at night” routine primarily focuses on anti-aging and skin brightening. In simple terms, it involves using Vitamin C to combat oxidation during the day and Vitamin A to repair damage at night. It’s an effective skincare routine for whitening and delaying aging (if you’re new to using Vitamin C and Retinol, follow the instructions, build tolerance gradually, and pay attention to product concentration and usage frequency).

Summary: Basic skincare is essential, and anti-aging should not be overlooked.

3. Sunscreen

Starting sun protection early is advisable. When I was in college, the internet was not as developed, and no one around me told me about skincare or sunscreen. I believed that my skin looked better after sunbathing with a bare face, so I thought sun exposure was good for my skin. However, as I got older, I developed sunspots, and I deeply regretted it.

Preventing sunspots is easier than treating them. Products can only lighten spots, but complete spot removal often requires medical intervention, which can be costly. We are exposed to UV radiation daily, not just during sunny summer days. Therefore, daily sun protection is essential.

In summer, it’s best to prepare physical sun protection items like sun umbrellas, hats, and sunglasses, in addition to using physical or chemical sunscreen. Based on my experience with dry skin, I recommend physical sunscreen for those with dry skin. If you like makeup, I recommend chemical sunscreen. I’ve written about specific brands before.

Additionally, remember to reapply sunscreen every 4 hours. If it’s inconvenient when wearing makeup, carry a sunscreen spray and reapply as needed when outdoors. In outdoor settings, I recommend reapplying sunscreen spray every two to three hours.

Summary: Proper sun protection is the foundation of anti-aging.

II. Wellness (Sleep, Healthy Diet)

1. Sleep

Staying up late is the harshest enemy of skin deterioration and accelerated aging. It’s not just about developing dark circles; it also affects overall skin condition, leading to acne, dullness, increased wrinkles, and fine lines. Moreover, staying up late can negatively impact your health, causing reduced energy, which affects work, life, and mood. Sufficient sleep is essential.

Many young people these days love staying up late, including myself. There was a time when I slept around 1 or 2 a.m., and while it was true that work was demanding, the main reason was that I didn’t realize the harm it did to my skin. Therefore, proper time management is essential, both at work and in life. Skincare begins with avoiding late nights.

Summary: A year of hard work in skincare can be undone by just a few days of staying up late.

2. Healthy Diet

Our mindset plays a significant role in looking young, but our body’s age cannot be reversed. I’m sure many of you have experienced this firsthand. After turning 30, digestion is not as good as it used to be, so it’s essential to pay attention to dietary habits.

In the past, we could indulge in food and drinks during gatherings and work dinners. Now we need to exercise restraint. Most women probably don’t smoke or drink, but if you do, quitting smoking and alcohol is necessary if you want to maintain your skin’s condition. Avoid environments with secondhand smoke as well. In addition to tobacco and alcohol, people over 30 should also take preventive measures against conditions like high blood pressure, cholesterol, and diabetes. Don’t assume these are only issues for older adults. This year, my medical checkup results surprised me with a high-fat warning.

I’m not someone who eats high-fat foods regularly, and my weight is in double digits, so I quickly consulted a doctor. The doctor explained that if I was eating similar to before and still experienced high-fat levels, it indicated that my digestive system wasn’t as efficient as before due to age, combined with reduced physical activity this year. Therefore, dietary habits need extra attention. Try to have dinner before 8 p.m., and avoid high-fat, high-sugar foods.

For example, I now have low-fat, high-calcium milk in the morning, consume low-fat, high-protein foods like beef and fish for lunch, and opt for whole grains for dinner. Additionally, I enjoy foot baths, especially in winter. Develop a habit of drinking water every day. Personally, I don’t like drinking cold water, so I prefer room temperature water in the summer and herbal tea based on my body condition in the winter.

Summary: Avoid high-fat, high-sugar foods, and opt for smaller, more frequent meals.

III. Exercise (Yoga, Walking)

If you’re constantly under stress and can’t release it, it can lead to skin problems. Here, I’ll primarily discuss the importance of regular exercise. In today’s professional world, women have to work during the day and take care of their children after work. Homemakers not only care for their children but also manage household chores. Many of us may not have time for daily exercise. As a result, we gradually notice a decline in our vitality and experience various health issues.

As women, we must first love ourselves and then love others. This isn’t selfish; it’s a capacity to love others. Every day, we shouldn’t revolve around work, our spouse, and children. We also need our own time and space. If you don’t have time to go to the gym every day or go for a run, you can at least do yoga at home, stretch, or take pilates classes if available.

If you don’t have a consistent exercise routine, I don’t recommend high-intensity workouts. Instead, try yoga, walking, or playing sports. Intense exercise can speed up metabolism, and if you have severe skin issues, they may become more prominent. Therefore, opt for milder forms of exercise. However, exercise can release stress, reduce negative emotions, and, in turn, reduce issues like acne, sensitivity, tightness, dryness, and freckles caused by stress. Exercise enhances blood circulation, ensuring oxygen and moisture are efficiently delivered to skin cells, resulting in hydrated, elastic, and radiant skin.

Summary: Moderate exercise, stress relief, a cheerful mood, and improved skin elasticity.

These are the habits I currently follow, and my colleagues can’t tell that I’m over 30. They say I’m in great shape, so I wanted to share these tips with everyone.

H2: Is “Cliff-Like” Aging at 30? Not for Me. It’s About Personal Factors.

Perhaps I matured late because I felt that in my early twenties, I was unsophisticated, had darker skin, and was a bit chubby. Looking back at old photos, it’s hard to believe it’s me. My fashion choices back then were unflattering and made me look older. My hairstyles oscillated between being too mature and overly juvenile. At that stage, my focus was on studying and job hunting, and I hadn’t yet awakened to the world of beauty.

It wasn’t until my late twenties that I began to explore my potential for beauty. I developed a keen interest in skincare and makeup, immersing myself in articles, videos, and fashion magazines. Even when watching TV shows, I started dissecting the makeup and outfits of the female leads. When I first learned to apply makeup, it felt like a transformative experience. I felt like a new person, and I couldn’t believe that my Asian skin could look this good (a bit exaggerated, perhaps).

Later on, I discovered fashion bloggers and entered a phase of enthusiastic shopping and experimenting with outfits. It was like entering a whole new world. Learning how to dress properly changed my entire demeanor, making me feel more sophisticated and enthusiastic. All of this, I discovered after turning 30.

People often say that you should start anti-aging efforts at 25, and I definitely missed that boat. At that time, I didn’t know anything about skincare. Thankfully, I eventually took it seriously and dedicated myself to it.

I understand “cliff-like” aging as a sudden, dramatic change in appearance, like waking up one day and looking significantly older. Is aging really such a sudden transformation, or is it a gradual process? Is there a tipping point where small changes accumulate into a significant transformation? Upon reflection, I’ve seen instances where someone I haven’t seen in a while suddenly looks much older. In these cases, I believe it might be due to recent significant life events, unexpected decisions, or extraordinary stressors that can make someone appear to age rapidly.

I have a terrible habit of staying up late, and if “cliff-like” aging ever happens to me, it’s likely related to this habit. Seeing this title and reading various expert responses has made me quite apprehensive. It’s time to commit to breaking this habit of staying up late. If I continue down this path, it might not just be “cliff-like” aging that I have to worry about; it could be life-threatening.

Let’s motivate ourselves to change this habit of staying up late.

Aside from that, I have some good tips to share:

Having already passed my teenage years, I often receive compliments about my “youthful” appearance, which is a wonderful feeling. People frequently ask me about my skincare routine and how I manage to stay slim and young. Genetics and hereditary factors play a significant role, but aside from that, here are some of my secrets: “Persistently sticking to simple things."

1. Consistently Doing Simple Exercises

I’ve been exercising for over a decade, and I take pride in my unwavering commitment. Rain or shine, hot or cold, I’ve never stopped or skipped a workout. I dedicate half an hour every day to exercise, and I stick to it religiously. My workout routine consists of simple exercises that are easy to maintain:

• Leg raises while lying down, 60 reps x 2 sets, for a firmer waist and abdomen.
• Hip bridges while lying down, 30 reps x 4 sets, for firm buttocks and sculpted waist, buttocks, and thighs.
• Bicycle crunches while lying down, 150 reps x 2 sets, for a slimmer waist and thigh definition.
• Sit-ups, 30 reps x 2 sets.
• Kneeling leg raises, 22 reps x 4 sets, to lift and slim the buttocks and thighs.
• Standing chest expansions, 60 reps x 2 sets, for chest firmness and toned arm lines.

These simple exercises require nothing more than a mat and can be done at home without time constraints. It’s essential to complete them, even if you get interrupted. You can listen to music or watch videos while exercising. Consistency is key. While these exercises may not burn a significant number of calories, they are excellent for body shaping and overall health. The benefits of exercise extend beyond physical appearance and also affect health, immunity, sleep, mood, and overall well-being positively.

2. Meticulous Skincare Routine

When I say “persist,” I mean maintaining a daily skincare routine with care and dedication. It’s not about using expensive products or following a complicated skincare regimen. It’s about performing the basics consistently. Surprisingly, not everyone can manage to do this regularly. I’ve seen many people who often neglect washing their faces, avoid using masks, and skip applying skincare products both in the morning and at night. They often overlook eye creams and serums or use them sporadically. Some people over-cleanse and over-treat their skin without understanding their skin type, leading to various skin issues.

3. Eating Slightly Less

To appear youthful, having the right body shape and physique is crucial. A slim and upright posture can significantly reduce the signs of aging. I’ve managed to maintain a weight below 90 pounds for years, not through intense exercise but by controlling my diet. When you reach a point where you feel “full” after eating just a little, you won’t need extraordinary willpower to maintain your weight.

Exercising diligently can be tough, and it doesn’t necessarily lead to weight loss. The key to looking slim lies in controlling your diet. For those who are passionate about food, dieting can be challenging. Extreme dieting, like sudden fasting, halving your food intake, or fasting altogether, requires superhuman willpower and often ends in failure.

Don’t rush it. Start by eating slightly less, little by little. Train your stomach to accept eating “a bit less,” and its capacity will gradually shrink. Eventually, you’ll find yourself getting “full” more easily. It’s a sustainable, positive cycle.

Embrace aging gracefully. Maintain a positive mindset towards aging. Aging is a natural process, and everyone goes through it. Looking youthful doesn’t just depend on your skin but also on your aura and overall well-being. As you grow older, you’ll realize that beauty isn’t just about appearances; it’s about the charm you exude. Embracing the aging process gracefully is the most wonderful thing you can do.

H2: Embrace Aging Gracefully: Tips for a Youthful You

We don’t lack research findings to tell us this fact: 30 and 50 are two “cliff-like aging” milestones for women. Collagen and other factors related to skin elasticity and radiance experience a dramatic decline around the age of 34, making skin aging increasingly prominent.

Well, this natural phenomenon that applies to individuals in general can be quite anxiety-inducing and unsettling. At least, it is for me. I don’t think anyone can calmly accept the sudden realization that they are no longer young.

However, anxiety, worrying, and an uncheerful disposition can make aging occur more readily. Finding inner peace and harmony with oneself leads to a new perspective on anti-aging: do your best and leave the rest to fate. Focus on the process and downplay the results; you might be pleasantly surprised.

I. A Lifestyle Rooted in Health

These are topics often discussed but are so crucial that they are worth repeating. They form the foundation, and if you can adhere to them, skincare becomes much more effective. Don’t underestimate their importance.

1. Sleep

During sleep, the skin undergoes self-repair and metabolism. Additionally, from 10 PM to 2 AM, cell metabolism is at its peak, and the secretion of antioxidant melatonin increases. So, cultivating a habit of sleeping during this time allows your skin to have ample space for metabolism and regeneration.

2. Attitude

Here’s a simple phrase: stay optimistic. It’s an age-old saying, but it’s better to embrace life with a smile than to be constantly anxious and troubled. In just a few decades, it’s all just a play. I used to work with some older colleagues, even though they were almost at retirement age, their positive attitudes made us bridge the generation gap. They radiated a youthful spirit.

3. Exercise

Moderate exercise can enhance blood circulation in the skin, promote metabolism, reduce calcium loss, help maintain a slim and upright posture, and increase dopamine secretion, which can improve your mood. The benefits are numerous! If you find it challenging to exercise alone, try finding a workout partner. Badminton and tennis are excellent options.

4. Diet

High-fat and high-sugar diets are major factors leading to weight gain and hair loss. Glycation exacerbates skin sagging, and high-salt foods can dehydrate facial skin. A diet that emphasizes simplicity is recommended, but you can reward yourself with foods you love occasionally.

II. Skincare

1. A Balance of Technology and Hard Work

Sometimes, skin changes cannot be reversed with skincare products alone. In such cases, technology can come to the rescue. For instance, around the age of 30, consider basic skincare procedures like photorejuvenation, and as your skin matures, explore options like Thermage and thread lifting. However, if you have come to terms with aging, basic technology-based skincare should suffice.

2. Skincare

While skincare may not perform miracles, it can help delay the aging process. Consider using products containing hyaluronic acid, peptides, and engage in daily facial care routines. Focus on moisturizing, sun protection, antioxidant protection, and adapt your product usage based on your skin’s changing needs. Avoid experimenting too much, as skin prefers to stay young when it’s free of inflammation.

That’s about it! May time be gentle to everyone. Feel free to reach out for discussion or consider becoming my virtual friend. Sending you lots of love!

That’s it~

H2: Facing Aging Gracefully: Tips to Slow Down “Cliff-Like Aging”

Aging is perhaps one of the most feared things for everyone.

Once collagen was abundant, and the skin was smooth and elastic, but as the years go by, wrinkles, eye bags, and other signs of aging slowly appear…

Of course, when the time comes, we accept aging as a badge of honor. It’s a part of life.

But what’s unexpected is that there can be sudden “cliff-like aging”!

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Recently, a piece of news about “cliff-like aging” went viral on social media. A 42-year-old woman experienced a rapid transition from middle age to old age within just 20 days due to premature ovarian failure. With a significant decrease in estrogen, her eyes, cheeks sagged noticeably, nasolabial folds deepened, her skin became dry and rough, and wrinkles appeared around her eyes and forehead. However, if you carefully compare her photos, you can see that the signs of aging had already shown early signs. It was the abrupt drop in hormones that accelerated the aging process, leading to a sudden transformation at specific time points - a shift from quantity to quality, known as “cliff-like aging.”

A study published in the top international journal Nature Medicine in 2019 revealed that aging does not occur uniformly. In the entire human lifespan, changes in plasma protein composition related to aging gene expression occur at three specific time intervals: at the ages of 34, 60, and 78. This ultimately leads to three sudden “shifts from quantity to quality” in the physiological aging process, making you suddenly feel older, known as “cliff-like aging.”

As time passes, hormone levels decline, the dermal layer of the skin thins, subcutaneous fat decreases, collagen and elastin decrease, and metabolic functions slow down. This leads to outward changes such as dryness, sagging, wrinkles, and age spots.

The cool, dry weather in autumn and winter exacerbates the damage to the skin, making it even more dehydrated, sensitive, and accelerating the aging process.

In the face of these issues, we may not be able to completely reverse them. Still, how can we slow down the process of “cliff-like aging” or cope with it more effectively?

Besides medical aesthetic methods, maintaining a healthy lifestyle is essential for anti-aging for the average person.

1. “Watch Your Diet”

The more energy the body consumes, the more free radicals are produced, and the faster the aging process. Conversely, eating less can reduce the production of free radicals, thereby delaying aging. Avoid heavy and high-salt, high-oil, and high-sugar diets.

2. “Get Moving”

Exercise can enhance cardiovascular function, increase muscle mass, and prevent organ aging.

3. “Drink More Water”

Many people tend to wait until they’re thirsty to drink water. In reality, feeling thirsty often means the body is already dehydrated. Research published in The Lancet found that adequate hydration can prolong life, delay aging, and reduce the risk of eight chronic diseases, including diabetes, stroke, and heart failure. According to the “Chinese Dietary Guidelines (2022),” adult women with low physical activity levels should drink 1500ml of water per day, while men should drink 1700ml.

4. “Get Enough Sleep”

Lack of sleep has been considered one of the risk factors for weight gain. Research shows that getting an extra 1.25 hours of sleep per night can reduce daily calorie intake by 270 calories.

So, early to bed, early to rise, regular exercise, moderate diet, balanced nutrition, and maintaining a positive and healthy mindset and state can help delay the occurrence of “cliff-like aging.”