14 Proven Ways to Reverse the Signs of Aging, Naturally

Considering what the planet has gone through in the last few years, even Benjamin Button would have trouble aging backward these days. The truth is: Life has always been stressful. The good news: There have never been more ways to prevent those stressors from showing up on your face in the form of premature aging. Science has determined that there are plenty of things you can do to look younger tomorrow than you do today—just lifestyle changes, no CGI involved. These are 14 proven ways to reverse the signs of aging naturally, according to experts. 

"One of the best ways to slow down the signs of aging is to get a decent night's sleep," says holistic health coach Robin Fischman, CHHC, AADP. "A study showed that when older people sleep less than 7 hours a night their cells age quicker. Sleep not only affects our productivity, it also affects our brain, digestive system and our ability to lose weight, all of which affects how our bodies age."

"Consuming a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats can provide essential nutrients and antioxidants that support skin health and overall well-being," says Dr. Cameron Heinz, health expert at Mobility Nest. "Antioxidants can help combat the effects of oxidative stress, which is linked to aging."

"Engaging in regular physical activity, including aerobic exercises, strength training, and flexibility exercises, can help improve muscle tone, bone density, and overall physical health," says Heinz. "Exercise also promotes circulation, which can contribute to healthy skin and a youthful appearance."

"Resistance exercise, which increases AMPK levels, is one way to turn back the clock," says Kent Probst, a personal trainer, kinesiotherapist, and bodybuilder "AMPK stands for adenosine monophosphate-activated protein kinase. AMPK works at the cellular level to reduce your risk of cardiovascular disease and diabetes. It also reduces your risk of cancer and helps control weight gain, just to name a few benefits. You increase AMPK activity in your muscles during resistance exercise." Strength training also increases cognitive function by increasing blood flow to the brain. 

Red light therapy (RLT) has proven benefits for skin health, hair growth, pain management, and sleep quality," says William Moore, founder of AdvancedYOU in Dallas. "RLT uses low-intensity red light, contrasting the blue light we encounter during the day from sources like the sun and screens. As blue light hinders melatonin release, the idea is that red light, on the opposite end of the spectrum, might encourage it.

"Omega-3 fatty acids found in fatty fish, avocados, nuts, and seeds can support skin health and reduce inflammation," says Dr. Rubaina Dang, a California-based naturopathic doctor who specializes in regenerative aesthetics and prevention.

"Chronic stress can accelerate the aging process," says Heinz. "Engaging in stress-reducing activities such as mindfulness meditation, yoga, deep breathing exercises, or spending time in nature can help lower stress levels and promote overall well-being."

"Protecting your skin from the sun's harmful UV rays can help prevent premature aging, including wrinkles, fine lines, and age spots," says Heinz. "Use sunscreen with a high SPF, wear protective clothing, and limit your time in the sun, especially during peak hours."

"Staying hydrated by drinking an adequate amount of water throughout the day can help keep your skin hydrated and improve its overall appearance," says Heinz. "Proper hydration can also support various bodily functions and contribute to overall well-being.

We naturally lose muscle as we age, which can slow the metabolism and increase the changes of injury. "Incorporating adequate amounts of protein can ensure muscle integrity," says Dang. "My favorite recommendation is adding in a protein shake with collagen for an easy 20 to 30 grams of protein."

Vitamin C is an antioxidant that can protect against free radicals that can cause premature aging and dark spots. "Dark spots, hyperpigmentation, and melasma are some of the worst offenders for ruining your complexion," says Fawn Bowe, founder of Skincare Stacy. "Thankfully, pure vitamin C in the form of l-ascorbic acid functions essentially blocks excess melanin production. Over time, vitamin C can prevent and even reduce hyperpigmentation and melasma."

"Using retinol in your skincare routine four to five nights a week can lead to a smoother, more youthful complexion," says Bowe. The derivative of vitamin A encourages skin cell turnover, which improves skin texture and tone, and stimulates collagen production, reducing fine lines and wrinkles. 

Excessive drinking can wreck the body from the inside out, taxing the liver and dehydrating skin, leading to blotchiness and wrinkling. "Limiting the intake of alcohol can support the liver and reduce inflammation, which can keep us healthy and youthful," says Dang.

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"Consuming excess sugar and alcohol creates compounds called advanced end glycation products that wreak havoc on your skin," says Bowe. "AGEs destroy your collagen and cause premature wrinkles, sagging skin, and uneven complexion."