Wrinkle Free Skin in These Simple Steps

Posted by on Wednesday, May 16, 2018

As a nutritionist I am always asked about proper skin care since the skin is one of the body’s biggest organs and it seems that everyone is always trying to figure out how to get wrinkle free skin (including me!)

Here are some of my top tips on how to keep your skin wrinkle free in a few simple steps. 


Inflammation is the number one cause of wrinkles and sagging skin. Removing processed foods and sugar from your diet will help to tame inflammation.

Eat more foods that are anti-inflammatory like green leafy vegetables. Increase the amount of omega 3s you eat from foods such as wild salmon, walnuts, and anchovies.

Also, increase the amount of lean protein in your daily diet and stick to organic and grass fed sources. 


Hydrating your skin from the inside and outside is important when trying to prevent wrinkles and keeping the skin healthy and glowing.

Drink water throughout the day to stay hydrated from the inside, at least 8 glasses a day but it should be more.You also want to hydrate the layers of skin with a good moisturizer. 



When we don’t sleep enough it shows on our face and produces wrinkles and bags under your eyes. When we sleep our body resets our hormones and we
release Human Growth Hormone which help to keep your skin and body young. 

Lack of sleep increases cortisol, a hormone that breaks down skin cells. To help reduce wrinkles, sleep on your back.

When sleeping on your stomach the side of your face rests on a pillow for hours at a time and the constant squishing of the face can cause creasing and wrinkles. 


Using supplements like Omega 3’s help the skin to be subtle and help to decrease wrinkles.

Antioxidants, such as Vitamins C and E are very effective in keeping cells healthy and shield the skin cells from free radicals that can lead to signs of aging.

Antioxidants can also be found in sources such as fruits, vegetables, and green tea. 

Vitamin A, is also important for healthy skin. Some of the best sources of Vitamin A include eggs, milk, liver, carrots, yellow or orange vegetables such as squash, spinach, and other leafy green vegetables. 


UV light breaks down collagen and can produce wrinkles and fine lines therefore it is important to protect your skin from UV lights.

Be sure to find a sunscreen that is natural and has no harmful chemicals that can be worse for you then the sun alone.

However, we need adequate amounts of direct sunlight everyday for proper Vitamin D production so it important to balance exposure to sun light with sun protection. 


Micro needling is a technique that helps to improve the appearance of your skin to help eliminate or reduce acne scars, wrinkles, sagging skin and other common skin conditions like stretch marks and cellulite.

A derma roller (the device used in micro needling) is a tiny cylindrical drum studded with micro-needles which can be rolled into the skin.

The derma roller works by creating tiny punctures into the skin to stimulate skin repair and cell regeneration.

The tiny puncture wounds “injure” the skin which causes it to create new collagen to help itself heal. The newly produced collagen from the micro-needling acts as fillers for facial lines and wrinkles, and the increased skin elasticity facial lines and wrinkles are permanently reduced.

Micro needling can also help to reduce acne scars, reduce stretch marks, improve skin texture and get rid of cellulite and can also reduce hair loss. It works differently then many other techniques because it works on the lower layers of the skin and not just the top layer. 


Exfoliation is the process of removing the outermost layer of dead skin cells through mechanical or chemical means. It improves the appearance of the skin and works as a gentle resurfacing.

It can also help to reduce and remove fine lines and wrinkles. More extreme versions of exfoliation like chemical peels and dermabrasion are usually performed in a dermatologist’s office. Exfoliation helps to stimulate the production of new skin cells and as we age the renewal cycle of cells starts to slow down.

The longer the old cells stay it will result in dry, thicker, and duller-looking skin. Exfoliation not only removes the build up of dead, dull cell but exposes the younger, living cells underneath resulting in more vibrant, glowing skin and reduced appearance of fine lines and wrinkles. 



When looking for topical creams and cleansers for wrinkle and aging you should look for products that are natural and contain some or all of these ingredients.

Retinol – a vitamin A compound. Hydroxy acids – these acids are exfoliants, which means they remove dead skin and stimulate the growth of smooth, new skin.

Coenzyme Q10 – a nutrient that helps regulate energy production in cells. Copper peptides – stimulate production of collagen and possibly enhance the action of antioxidants. Kinetin – a plant growth factor that can improve wrinkles and uneven pigmentation.

Tea extracts – contain compounds with antioxidant and anti-inflammatory properties. (Green tea extracts are the ones most commonly found in wrinkle creams).