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Detoxification processes occur 24 hours a day, seven days a week, and never take a holiday off. In fact, detox pathways are typically under even more strain during the holiday season—packed as it is with travel, sweets, and booze. This makes now an important time to support your body’s natural detoxification pathways so they can continue to work hard for you.
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Life with chronic pain can feel hopeless and debilitating. And while no two pain experiences are the same, there are a few practices that have helped many people feel like themselves again. Practicing gentle movement, easing the strain on your adrenal glands by reducing stress, and taking targeted supplements for pain relief and joint comfort can all be effective.
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A landmark paper cited more than 7,000 times in the biomedical literature, “The Hallmarks of Aging” identified common denominators of the aging process. In my forthcoming book How Not to Age, I dive deep into each one and am pleased to share highlights with you here.
There is much we can do to boost each one of the anti-aging pathways and slow the aging ones. Caloric restriction, as well as diet and lifestyle improvements, including physical activity, smoking cessation, and shopping the produce aisle, may all slow the epigenetic clock, for example.
Across the board, I believe we should move towards eating whole plant foods, quitting smoking, and reducing our intake of refined grains, soda, processed meat, eggs, and dairy products, while increasing our consumption of fruits, vegetables, and other antioxidant-rich foods.
Here are 11 biometrics that, when combined, can help predict your longevity and healthspan—and how to optimize each one.
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Michael Greger, M.D.
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Ideally, our diet alone would supply us with enough vitamins, minerals, and other beneficial plant compounds to ward off the influx of toxins that are oh-so prevalent in everyday life. But that’s sadly not the case.
While eating a produce-rich diet is still undeniably important for overall health, you likely aren’t getting enough of the specific antioxidants research has linked to improved liver function and optimal detox.
So the most efficient and convenient way to get these antioxidants is through a targeted supplement.
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Molly Knudsen, M.S., RDN
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Now, for some much-needed expert opinions, we have board-certified dermatologist Marisa Garshick, M.D., FAAD, and board-certified facial plastic surgeon Konstantin Vasyukevich, M.D.
“The truth is there is no strong evidence to suggest sunscreen, especially mineral-based sunscreens, are harmful to humans and our health,” Vasyukevich says. This alludes to the main problem with all of these anti-sunscreen arguments—they are dismissing mineral formulas entirely.
These products include zinc oxide and titanium dioxide—both of which are safe for human use and may even be better for folks with skin conditions like eczema and psoriasis, as they soothe the skin barrier while simultaneously protecting against UV damage. Plus, they’re generally reef-safe.
RELATED READ: Mineral Versus Chemical Sunscreen: What To Know About SPF + Pros & Cons
Regardless, “The more important fact is there is strong evidence to support wearing sunscreen helps prevent skin cancer,” Vayukevich says. Hence, why telling everyone to stop wearing sunscreen is quite dangerous.
Not only is skin cancer widespread, but it’s deadly. This is a bleak reality, but it’s true. The American Cancer Society reports about 2,000 people in the United States die every year from skin cancer. And while it might sound obvious, over 90% of skin cancers are caused by the sun.
Even if you don’t get skin cancer or even a sunburn, your skin still gets damaged when you spend extended time in the sun without protection. “Just because you don’t develop a sunburn, the skin is still being affected by UV rays,” Marcus says. “UVB tends to be responsible for burns, while UVA is responsible for changes associated with skin aging, but both can contribute to skin cancer,” she adds.
Now, there has been some research done on your diet’s role in skin cancer, many suggesting that antioxidants may help to prevent skin cancer—anti-sunscreen TikTok users have taken this research and run with it, extrapolating the study findings to assume that food causes cancer and the sun doesn’t.
There’s no question that your diet plays a role in your overall health and disease prevention, but stating that simply eating healthy food can prevent or cause cancer (especially in a generalized fashion) isn’t a science-backed claim. And to forget the nuance is just plain dangerous.
Finally, anti-sunscreen advocates continue to emphasize the importance of vitamin D, assuming you can and should only get it from the sun. Here’s the thing: You can get vitamin D from sunlight, but for many, sun exposure alone is not enough to provide all the vitamin D that your body needs.
Even if you’re outside in the heat all day long, you still may be vitamin D deficient. “In one study, [researchers] followed migrant farmworkers in Florida, as well as farmworkers in Hawaii,” board-certified dermatologist Shasa Hu, M.D., professor at the University of Miami who specializes in skin cancer detection, shares in a recent episode of Clean Beauty School.
She adds, “They found significant vitamin D deficiency in farmworkers who don’t use sunscreen. So even if you work outside in the field eight hours a day in various sunny [conditions], you can still be vitamin D deficient.”
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Hannah Frye
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“Like any oil (including the olive oil you cook with), rancidity can be a major issue if quality-control parameters are not top-notch,” mbg’s vice president of scientific affairs Ashley Jordan Ferira, Ph.D., RDN previously shared. And similar to cooking oils, heat, light, and oxygen (aka air exposure) are the culprits of fish oil oxidation.
Many fish oils mix anchovy, sardines, mackerel, etc. from all over1— like Chile, Peru, Turkey, Morocco, and even Norway. The act of processing these oils in addition to shipping them sometimes thousands of miles for further manufacturing (all of this occurring before the supplements even make it to your home) naturally creates space for oxidation processes to occur—especially in hot temperatures.
Sometimes manufacturers cut corners and “spike their products with cheaper, lower quality, dare I say, oxidized, types of fish oils with higher contaminant levels.” Ferira said on the mindbodygreen podcast. “Oxidation of fish oil is the crux of unpleasant fish burp.”
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Molly Knudsen, M.S., R.D.N.
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These products came to me just in time, as my complexion was feeling rough and dehydrated, even in the peak of New York City summer humidity. If I ran my finger over my cheeks I’d feel tiny bumps of texture, and my skin drank up moisturizer leaving my complexion dull an hour after application.
With the dryness and dullness combined, I looked more tired than I felt. While this was a less-than-ideal skin state to have, it was the perfect time for me to test these reparative products. My goals were softer skin and a healthy glow—safe to say, these products delivered.
I used the REPAIR SERUM NAC Y²™ and the REPAIR DAY CREAM NAC Y²™. I wanted to really see what these products could do, so I halted the use of my other products besides SPF, for the sake of a trusted review.
After just two weeks of using the products, I look like I drank two liters of water and slept for 10 hours, and that glow is replicated every single day. I was impressed by how quickly this duo took action on my skin, as many formulas take a month or more to truly show tangible results.
The texture on my skin is gone and has been replaced with soft, touchable skin that feels as healthy as it looks. I’ve gone many days with tinted moisturizer alone, if that, because my complexion looks that good. With this duo, every day is a good skin day.
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Hannah Frye
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One way to get more skin-boosting foods on your plate: Prioritize orange foods.
It may sound strange, but trust me, this makes “skin food” a whole lot easier to understand and a great starting point. See, orange foods like carrots and bell peppers contain carotenoids, like beta-carotene, which are A+ for skin health.
“The number of carotenoids in the skin has been shown1 to correlate with carotenoid intake,” explains registered dietitian Jessica Shapiro, M.S., R.D, CDN, CDCES. That said, it makes sense to incorporate these foods into your daily or weekly meal plans if possible. “Carotenoids provide skin protection with their antioxidant, anti-inflammatory, and light-absorbing properties,” she says.
In fact, one review study notes that a carotenoid-rich diet can even help protect the skin from UV damage, and therefore contribute to healthy skin aging. After all, 80% of visible signs of skin aging come from excess UV exposure2.
Other skin-related benefits include decreased erythema (or reddening of the skin)3, which is huge for those trying to brighten and even out their complexion.
Not to mention, adding more antioxidants to your diet is a great way to boost your skin’s resilience to environmental factors, like pollution, and even the impact of stress on the skin.
Plus, many of the carotenoid-rich foods also contain a hefty dose of vitamin C—which is essential for supporting your skin’s natural collagen production4. Hence, why the classic vitamin-collagen pair is often found in skin supplement formulas.
Now, other non-orange foods also contain carotenoids, including some leafy greens. So while it may be easier to focus on one color, just know there’s a lengthy list of foods to experiment with—more below.
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Hannah Frye
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When you purchase your Droplette, you’ll also select a set of serum capsules. The brand offers different options depending on your skin care goals: collagen capsules for plumping and hydrating, glycolic acid for resurfacing, tranexamic acid for dark spots, retinol capsules for smoothing fine lines, and growth factor capsules to target deeper signs of skin aging. (It also comes with cleansing capsules to clean the device, which the brand recommends you should do once a week.)
Choose your fighter (or multiple, if you plan to follow one of the app’s pre-set routines), and drop a single capsule into the device chamber—after closing the door all the way, you should hear a slight click as it locks into place.
After cleansing your face and patting it dry, hover the white surface about a half inch from your skin with your head tilted back. Press the on button and make slow circles around your face.
At this point, you should notice a cloud of mist emerging from the Droplette. It may even feel like you’re inhaling some of the droplets; rest assured, the brand notes after a series of lab tests, the mist cannot travel into the lungs.
After about a minute, the device will automatically shut off. Pop open the chamber, recycle your now-empty capsule, and proceed with the rest of your skin care routine. Easy!
Now, the interesting part is you don’t have to be too meticulous about drying your face—even if you choose to use the more potent retinol or glycolic acid capsules. “We’ve tested it on both dry and slightly damped skin, and it doesn’t make a big difference in terms of delivery,” Gavini notes. Whereas if you were to use a topical retinol or glycolic acid serum, you would want to make sure your face is completely dry before applying. “As long as it’s just slightly damp, it’s not a big deal.”
Other than that, the same skin care rules apply: Use photosensitizing actives (like the aforementioned retinol and glycolic acid) at night, follow up with moisturizer, and always wear sunscreen during the day.
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Jamie Schneider
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As you get older, your skin starts to thin. This is a natural part of the aging process and happens to everyone at some point! However, crepey skin (aka, when your skin starts to resemble a sheet of crepe paper) can crop up earlier than you’d like, due to factors like sun exposure, smoking, and overall dryness.
We won’t lie: Crepey skin is difficult to completely reverse without in-office methods (lasers and the like). However, it is possible to ease the wrinkling and sagging once it develops. Here, we compiled the latest research on topical treatments for crepey skin—look for these three players in your creams, oils, and lotions.
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Jamie Schneider
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Although a hydrating product for acne-prone skin might be a tall order, the Youth To The People formula delivers. In fact, I love this oil so much that my current bottle is nearly empty.
And yes, I did say current. I adored the oil a few years back when I first tested it. Many products have entered (and left) my hands since, and I had almost forgotten about the magic this little bottle contained. When I recently returned to my long last obsession, I was surprised to find my results were even better.
My skin is drier now than it had been in recent years. As you can see in my selfie, the glow I get from using this oil is truly astonishing—and yes, it actually lasts throughout the day.
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Hannah Frye
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You can buy hibiscus tea in ready-to-use tea bags or as a loose-leaf tea. If you like a richer, more flavorful tea drink, consider purchasing loose-leaf hibiscus tea in bulk. Using loose-leaf tea allows you to add more tea to your tea strainer to make a more concentrated beverage.
If you prefer a lighter tea, steep your hibiscus for a few minutes. For a stronger tea, steep loose-leaf hibiscus tea and hibiscus tea bags for 10-15 minutes.
Registered dietitian Lauren Manaker, MS, RDN, LD recommends making a large batch of hibiscus tea and keeping it in your refrigerator to enjoy throughout the day.
Most traditional hibiscus tea methods, such as Egyptian Karkade, a hibiscus tea drink made with sugar, are sweetened. However, you can enjoy your hibiscus tea unsweetened or with a squeeze of lemon or lime. Sugar alternatives like monk fruit can also be used to counter the tart taste of hibiscus tea.
Keep in mind that f you’re using a lot of sweetener in your tea, it may take away from hibiscus tea’s benefits. “Of course, we have to consider what we are adding to our tea when assuming we will reap the benefits of this cozy sip. Adding loads of added sugar may work against some of these health goals,” says Manaker. For example, while regularly drinking unsweetened hibiscus tea may promote heart health, a diet high in added sugar has been shown to negatively impact heart health15 by increasing blood lipid and body fat levels.
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Jillian Kubala, MS, RD
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Thanks to these targeted antioxidant actions at the level of skin cells, CoQ10 has been clinically shown to support skin elasticity and smoothness6 while combating wrinkles.*
What’s more, endogenous (meaning internal) levels of CoQ10 decline with age, which can lead to changes in cellular function and rejuvenation. Luckily, ubiquinol is clinically shown to increase CoQ10 levels7—so look for this ingredient in your next skin supplement.*
Not sure where to find the best products with these bioactives and more? Consider trying mindbodygreen’s cellular beauty+—a formula that includes astaxanthin, ubiquinol CoQ10, pomegranate extract, and phytoceramides (another skin-supporting ingestible) to promote cellular metabolism, energy, and rejuvenation.*
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Hannah Frye
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Compare it to a facial skin care routine: No matter the quality of products you’re using to target skin concerns, they really do no good if you’re not washing your face properly. Take it from holistic esthetician Lesley Thornton, who said: “And you can do so much damage with a cleanser. What good is retinol if your barrier is compromised?”
The same is true for your hands. Arguably, it’s even more imperative as you’re washing your hands multiple times a day.
Find a high quality hand wash that uses gentle surfactants that won’t break down the skin barrier. Bonus points if it’s infused with conditioning botanicals, humectants, antioxidants, and barrier-supporting actives. It’s a tall order, but mindbodygreen’s postbiotic hand wash delivers just that.
The formula uses plant-derived, biodegradable surfactants that are gentle yet effective. It’s infused with aloe vera (a natural humectant), moringa seed oil, oat oil, red algae extracts, prebiotics, postbiotics, and the antioxidant coenzyme Q10. The formula leaves skin hydrated post wash—and refreshed and revived throughout the day.
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Alexandra Engler
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Carotenoids are red, orange, and yellow pigments that plants produce. Xanthophylls are a specific category of carotenoids with neuroprotective and antioxidant actions.
Three in particular—lutein, zeaxanthin, and astaxanthin—are especially beneficial in protecting the eyes from oxidative damage and eye diseases.
Lutein & zeaxanthin help:
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Morgan Chamberlain
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Additionally we also know a vital part of keeping you healthy is by putting the formula through testing to confirm that the product will remain stable and safe through its shelf life. These have been tested to ensure preservative efficacy and will regularly undergo batch testing during the production process. We use a natural, patented preservative system known as Geogard Ultra®. It is a synergistic blend of gluconolactone and sodium benzoate that not only has broad-spectrum preservation efficacy but can actually contribute to skin hydration. The blend is in compliance with ECOCERT/COSMOS, NATRUE and the Soil Association.
Finally, there’s the planet’s health to consider. We want to make sure that we are selecting the most eco-friendly packaging that’s available to us. The formula is housed in an amber glass jar with a cap that’s made with 25% PCR. It is shipped to you in boxes that are made from 100% recycled paper and are fully curbside recyclable as well. We also manufacture our formula in a plant powered by 100% wind energy.
The formula itself contains organic (when possible) and naturally derived ingredients that come from renewable resources. And we avoid using fossil-fuel-derived ingredients that aren’t biodegradable (and thus end up in the water supply).
As we move forward, we will make changes when new green technology becomes available to us. But for now, we’re very proud of the choices we’ve made—and can assure you whenever we were faced with a hard choice in terms of packaging, supply chain, or shipping (i.e., contributing to the carbon footprint), we never took the easy way out. The future of our planet is too important to take shortcuts.
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Alexandra Engler
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It’s not always the case that what’s good for the gut is equally beneficial for the skin, but in the case of sea vegetables there’s quite a bit of overlap. Sea veggies—like kelp, algae, chlorella, and spirulina, for example—are hailed as superfoods in nutrition, as they are loaded with antioxidants, minerals, proteins, and fatty acids. Many of these botanicals are beloved in skin care formulations too, with a variety of benefits including improved barrier function, smoother texture, eased appearance of fine lines, and brighter tone.
A caveat: Superfood isn’t a specific class of foods, with defined parameters. It’s very similar to how “clean,” “hypoallergenic,” or even “dermatologist-tested” aren’t regulated words in the beauty space. However, many folks have come to understand that “superfood” denotes an ingredient with above average qualities—and that’s how I’m using it here. Because, truly, sea veggies go above and beyond for the skin. Here, what to know and look for.
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Alexandra Engler
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For those who are serious about wanting supple, glowing skin—it’s time to invest in a good oil. Oils are so spectacular for the skin for a few reasons: First, many types can act as emollients, which means they soften and repair the skin with things like fatty acids, ceramides, and other lipids. But they also have occlusive properties, so they sit on the skin creating a barrier—keeping hydration underneath, and helping shield the skin from environmental stressors. Finally, many botanical oils come loaded with antioxidant powers, which will help ease oxidative stress, protect against dark spots, and smooth texture.
If that all sounds like skin care qualities you’re after, allow me to walk you through some of my favorite oils to look for on ingredient lists.
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Alexandra Engler
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