A Holistic Guide to Aging Well: Expert Tips on Skincare, Nutrition, and More
A Holistic Guide to Aging Well: Expert Tips on Skincare, Nutrition, and More
Author: Dr. Kim Celmer, Naturopathic Physician
By 2023, the global beauty market grew to $446 billion — and skincare alone has been projected to grow to $122 billion in 2025.¹ With promises on bottles like “anti-aging,” “erases wrinkles,” and “restores skin,” it can be tempting to reach for skincare products as a way of maintaining a healthy, youthful appearance. But are topical treatments the only answer?
We asked Naturopathic Physician Dr. Kim Celmer for healthier, holistic tips to make a positive impact on your body, inside and out.
1. Nutrition for skin health
What you eat plays a vital role in how your skin looks and feels. Focus on a nutrient-rich diet that promotes collagen production, maintains hydration, and helps combat free radicals.
Antioxidant-rich foods
Berries, dark leafy greens, nuts, seeds, and colorful vegetables are filled with antioxidants that help minimize the damage from free radicals — highly reactive molecules (present in air pollutants, pesticides, and other compounds) that contribute to premature skin aging as well as arthritis, heart disease, and more.²
Healthy fats
Omega-3 fatty acids from fish, flaxseeds, chia seeds, and walnuts can help maintain skin elasticity and hydration.
Hydration through food and drink
Water is essential for plump, supple skin. You can boost the benefits of water by adding an herbal tea for antioxidants, collagen powder, or a liquid vitamin formula for hair, skin, and nail health. You can also eat foods with high water content, especially whole fruits and vegetables.Limit sugar
Excess refined sugar can lead to glycation, a process that damages collagen and elastin, accelerating skin aging.
2. Lifestyle habits for aging bodies
From your skin to your posture, how healthy you look and feel will depend heavily on how you live day to day.
Sleep hygiene
You’ve likely heard that sleep supports many functions within the body — skin maintenance is no exception. Studies have shown that sleep quality can affect everything from skin barrier health to recovery from UV light.³ Try to get 7 hours of sleep nightly to give your skin the rest time it needs.Regular exercise
Physical activity promotes increased blood flow, delivering nutrients to the skin and supporting the production of new healthy cells. You can target other physical signs of aging like hunched posture by strengthening the core muscles and stretching daily. Not sure where to start? Workouts like yoga and pilates are a great way to improve the muscles needed to support your spine and core.
3. Skincare basics
Using the right products can help maintain your skin’s barrier and hydration levels, as well as protect from environmental damage. While you don’t need a 10-step routine, some practices are absolute musts for aging skin.
Moisturizing wisely
Look for products containing hyaluronic acid, ceramides, or plant-based oils like jojoba or rosehip oil to keep your skin hydrated and resilient.Sun protection
Wear a broad-spectrum mineral sunscreen daily. UV rays are among the most damaging factors for skin, leading to premature aging and increased risk of skin cancer, even on cloudy days.
4. Niacinamide and vitamin C
Two powerhouse ingredients, niacinamide and vitamin C, offer a range of benefits for healthier, more radiant skin.
Niacinamide (Vitamin B3)
Niacinamide is a multi-tasking wonder with proven benefits for all skin types.
Skin barrier strength: Niacinamide may enhance ceramide and lipid production which are essential to maintaining a strong barrier.
Fine lines and wrinkles: Can stimulate collagen and elastin production, improving elasticity over time.
Skin tone: Niacinamide is thought to inhibit melanin transfer to skin cells, reducing dark spots, hyperpigmentation, and uneven skin tone.
Oil production: May help balance sebum production, making niacinamide ideal for oily and acne-prone skin.
Redness and inflammation: Niacinamide is thought to soothe irritated skin, helping with conditions like rosacea.
Vitamin C
Vitamin C is one of the most powerful antioxidants in skincare, known for its ability to promote healthy, glowing skin.
Free radicals: Vitamin C helps protect your cells against the effects caused by free radicals, including damage produced by the sun’s radiation.⁴
Collagen production: May help maintain skin firmness and elasticity, slowing signs of aging.
Skin tone: Vitamin C can reduce hyperpigmentation and dark spots, revealing a more even complexion.
Lines and wrinkles: Regular use of vitamin C serums is thought to reduce creasing in the skin.
Final thoughts
Maintaining a healthy, happy appearance is a combination of smart nutrition, lifestyle choices, and a well-curated skincare routine. Over time, investing in daily habits — from eating nutrient-dense foods to applying proven ingredients like vitamin C — will help you feel your best.
Dr. Kim Celmer (ND) is a Naturopathic Physician and Owner of the Institute of Complementary Medicine. Dr. Celmer has spent over 25 years providing comprehensive care focusing on age management, hormone optimization, and general primary care that is both integrated and personalized. She is a member of the Institute for Natural Medicine.
Sources
1 McKinsey and Company. (August 6, 2024). The beauty boom and beyond: Can the industry maintain its growth? Consumer Packaged Goods. Retrieved February 7, 2025, from https://www.mckinsey.com/industries/consumer-packaged-goods/our-insights
2 Gina Vanthomme. (September 11, 2024). What are free radicals? A dietitian explains. MD Anderson Cancer Center. Retrieved February 7, 2025, from https://www.mdanderson.org/cancerwise/what-are-free-radicals
3 Oyetakin-White P, Suggs A, Koo B, Matsui MS, Yarosh D, Cooper KD, Baron ED. (January 2015) Does poor sleep quality affect skin ageing? National Library of Medicine. Retrieved February 7, 2025, from https://pubmed.ncbi.nlm.nih.gov/25266053/
4 Mayo Clinic Staff. Vitamin C. Mayo Clinic. Retrieved February 7, 2025, from https://www.mayoclinic.org/drugs-supplements-vitamin-c/
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