Health & Wellness

Fountain of Youth: 5 Ways To Achieve Healthy Aging


Understanding the Aging Process

Are you still striving to maintain a youthful appearance in 2023? Many of us, especially women, share this common beauty goal. As time passes, we may find ourselves grappling with insecurities about wrinkles, pigmentation, and graying hair. However, it’s time to embrace the natural aging process and dispel the negative stereotypes that suggest aging means looking old and haggard. In the words of an executive at the renowned beauty company L’Oreal, let’s opt for a positive and holistic approach to achieve healthy aging.

As we age, we can expect our bodies to change physically. For instance, our skin becomes thinner and fragile. It becomes less elastic, and fats is reduced below the skin, resulting less plump. Aging also causes natural oils to be produced less in our body. Consequently, our skin feels much drier (1). Not only that, but we might need to care for our health as well. Our cardiovascular system function less efficiently as we age. Blood vessels and arteries stiffen, and the heart needs to pump blood a little bit harder than it used to (1). Other problems may include weakening of bones and joints and vulnerability to fractures. So, watch out, as health is just as important as beauty.

Fig 1: Normal physical signs of healthy aging

Tips for Healthy Aging

A lot of people out there may wonder how to achieve youthful and healthy aging. Fret not, as these are five golden tips on how to age well.

1. Eat a well-balanced diet: Ever heard of the saying “We are what we eat?” Yes, you heard it right! The key to age well is to watch what we eat and drink. It may sound cliché, but keeping a balanced diet is beneficial. For example, choosing more lean meat, oily fish, and unsaturated foods (2). It’s essential to consume at least 3 servings of vegetables and 2 servings of fruits and keep yourself hydrated with 7-8 glasses a day (3).

2. Vitamin D booster: Vitamin D booster helps in anti-aging and beauty. Few research studies have suggested that vitamin D has a promising effect on combating skin aging. It aids in the production of collagen and inhibits matrix metalloproteinases (MMPs) (4). Not many people are aware that they lack vitamin D. The deficiency of this nutrient can consequently lead to cognitive impairment, cardiovascular, and bone problems (2). Therefore, walking outside under the sunshine for about 15-20 minutes a day would help you to get the vitamin D you need or consume it from oily fish and eggs (2).

3. Beauty Product Supplementation: Beauty supplement consumption is also quite popular in today’s trend of fighting anti-aging. Recently, Beauty Insider magazine listed Nicotinamide Mononucleotide (NMN) products as one of the best beauty supplements available in the market (5). This may work wonders for your skin as well.

4. Be Physically Fit: To age well, we must take care of our physical health. Engage in various exercises and physical activities to ensure our body is fit. It is recommended for us to exercise for at least 150 minutes per week (2). If you feel it is hard to accomplish, try to start small. Be consistent with moderate exercises for 30 minutes per session in a day (3).

5. Quit Smoking: Try to quit smoking. This is because smoking effects can affect your skin eventually. It causes premature wrinkles, skin sagging, and our physical appearance looks aged (6). Quitting will not only help in the prevention of skin aging but also improve health. It can lower the risk of cancer, heart attack, and lung disease (7).

In conclusion, maintaining a youthful appearance is within reach through a combination of various techniques, as discussed above. Practicing mindful eating, ensuring sufficient vitamin D intake through food or outdoor activities, and considering the benefits of beauty products can all contribute to radiant skin. Additionally, prioritizing physical fitness and quitting smoking not only enhances our appearance but also improves overall health and well-being. Above all, it’s essential to love and embrace yourself as you age.


  1. Mayo Clinic. (2023, September 20). Aging: What to expect.
  2. AgeUK. (2023, April 10). 10 tips for ageing better.
  3. NCCFN. 2021. Malaysian Dietary Guidelines 2020. National Coordinating Committee on Food and Nutrition, Ministry of Health Malaysia.
  4. Danimayostu, A. A., Martien, R., Lukitaningsih, E. & Danarti, R. (2023). Vitamin D3 and Molecular Pathway of Skin Aging. Indonesian Journal of Pharmacy, 34(3), 2023, 357-371.
  5. Ariffin, B. (2023, February 16). The Best Beauty Supplements of All Time for Malaysia’s Beauty Junkies. Beauty Insider Malaysia.
  6. Smoking’s Effect on the Skin: How Smoking Ages You. (n. d.). Tobacco Tree Life.
  7. National Institute of Aging. (2022, February 23). What Do We Know About Healthy Aging?.
  8. Prevent Premature Skin Aging. Complete Family Dermatology. (2021, April 20).

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