5 Habits That Can Damage Your Skin — and Tips to Prevent Skin Damage

When you hear of skin damage, you may think of wrinkles, sagging skin, and age spots. These skin changes are a normal part of aging. But many habits can lead to avoidable skin damage and speed up skin aging. There are simple and easy things you can do to prevent skin damage. 

What is skin damage?

Skin damage describes any changes that keep the skin from doing its job.

Your skin is your largest organ. It protects you from the environment by filtering out pollutants, ultraviolet (UV) rays, and germs. Your skin also helps keep your body warm in the winter and cool in the summer. 

But your skin isn’t invincible. Skin is constantly renewing itself. But as you get older, skin cells can’t keep up with demands. They make less collagen and elastin — proteins that keep skin firm. And the connection between these proteins starts to loosen, which leads to sagging. Blood vessels in the skin start to weaken, which leads to easy bruising. 

Technically, skin aging isn’t damage. It’s a natural process controlled by things you can’t change like genetics, hormones, and metabolism. 

But certain habits and environmental exposures can speed up this natural process and cause skin damage. These habits put stress on the skin and cause the body to make too many free radicals, which permanently damage skin cells. 

People with damaged skin can start to show signs of aging earlier. These habits can also magnify signs of aging.

Some of the common signs of age-related skin changes and skin damage include: 

• Skin thinning

• Wrinkles

• Easy bruising

• Loss of the fat layer under the skin

• Loss of sweat glands in the skin

• Skin discoloration

• Dryness and itching 

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What causes skin damage?

You might not realize that your day-to-day activities are leading to skin damage. Here are five of the most common causes of skin damage.

1. Getting too much sun

A high exposure to UV light is one of the main causes for damaged skin. 

Most people get exposed to UV light from the sunlight, but indoor tanning beds and other indoor light devices can also be a source of UV light. 

UV light can lead to deep wrinkles, red spots from broken blood vessels, and dark spots. It also increases your risk for melanoma, a type of skin cancer. 

Even if you don’t spend a lot of time outside, you’re still getting exposed to UV light. And that exposure adds up over a lifetime. Extra time in the sun during vacations or warm months only adds to that exposure. While sunlight provides many health benefits, it does damage skin.

2. Smoking 

Smoking negatively affects your health in many ways. And smoking can worsen underlying skin conditions like psoriasis and hidradenitis suppurativa and cause premature skin aging. 

Tobacco smoke causes a breakdown of the collagen and fibers in the skin. It also slows down cell repair, so the skin isn’t able to make new skin cells. This leads to deep wrinkles, sagging, and discolored skin. 

3. Getting little sleep

Getting enough sleep lets your mind and body recover from the stress of the day. During sleep, your body works to repair damaged skin. Studies show that the most intensive skin repair happens during sleep. 

In one small study, participants who got a full night’s sleep noted fewer wrinkles and better skin health. In another small study, people were asked to stay awake for 31 hours. They were photographed before and after skipping a night of sleep. After just one all-nighter, participants appeared to have more wrinkles, drooping eyelids, and puffy eyelids.

4. Lacking fruits and vegetables in your diet

A balanced diet can also protect your skin from damage. Essential vitamins and minerals help boost skin repair and fight off free radical damage. A diet rich in fruits, vegetables, and whole grains gives you all these nutrients. And it gives you a healthy helping of antioxidants, which can neutralize free radicals in the body.

Meanwhile, high-fat diets have been linked to skin inflammation and premature aging.

5. Experiencing stress

Psychological stress can affect your skin. There’s some evidence that experiencing stressful situations can speed up the cell aging process. High levels of stress hormones can also affect your skin’s ability to recover from free-radical damage. 

How can you prevent skin damage and signs of premature aging?

There are many things you can do to slow down signs of premature aging and stop further skin damage. 

Wear sunscreen every day

Being in the sun too much is the main cause of skin damage and aging. Wearing sunscreen every day is one of the most important things you can do to protect your skin. 

For a regular day, you don’t have to put sunscreen all over your body. Focus on areas that aren’t covered by your clothes, especially your face and hands. If you’re spending more time outdoors, apply sunscreen all over and make sure to reapply throughout the day. You can add more protection by wearing protective clothing and sunglasses.

Learn how to pick the best sunscreen for your skin type.

If you smoke, consider quitting 

There are many reasons to quit smoking, such as lowering the risk of health conditions like heart disease and cancer. 

But according to Dr. Maria Hannaway, a board-certified dermatologist at Thomas Jefferson University, smoking is a habit that will consistently age the skin. While it can be a big challenge to quit smoking, Dr. Hannaway recommends that people who smoke talk with their primary care providers about a plan for smoking cessation. 

Eat a balanced diet

A balanced diet includes plenty of fruits and vegetables. These help slow skin aging because they contain antioxidants that help attack free radicals and protect skin. A diet rich in fruits and vegetables can also lower inflammation in the body, which may help prevent premature skin aging.

Make sure to drink enough water, too. Dehydration can bring out wrinkles. Most people need between 91 and 125 ounces of water each day.

Consider taking supplements

Your diet is the most important way to get the antioxidants, vitamins, and micronutrients needed for skin health. But some research shows that there are some supplements that may help slow skin aging. Dr. Hannaway recommends taking a supplement with polypodium extract, which may help lower the risk of sun damage.

Taking a collagen supplement to promote skin health remains controversial. However, some research shows that taking a hydrolyzed collagen supplement may improve the look of wrinkles, skin hydration, and elasticity.

Get enough sleep

Because a lack of sleep can contribute to skin aging, it’s important to maintain healthy sleep habits. Set up your sleep environment so that you get a good night’s rest. 

Talk with a healthcare provider if a medical condition like sleep apnea or insomnia is interrupting your sleep. Treatment for these conditions can help you get back to a regular sleep routine.

Manage and reduce stress

While it isn’t always possible, it’s important to try to lower stress levels when you can. There are many stress management techniques that can help you lower your stress, such as meditation, biofeedback, or exercise. You can also work with a mental health professional to find the best action plan to manage your stress.

Work with a dermatologist

A dermatologist can help you set up a skin routine that focuses on your specific needs. That might include over-the-counter options like vitamin C serums or retinols, or prescription options like retinoids, hydroquinone, or cysteamine. 

There’s also an ever-growing list of procedures, like red light therapy, microneedling, or dermal fillers, to address skin damage. Whatever your skin concern, there are treatment options that can help. 

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Written by:

Jennifer Clements, MD, MSEd, NBHWC

Jennifer Clements, MD, MSEd, NBHWC, is a board-certified physician and health coach who is passionate about achieving optimal health through healthy lifestyles. Clements is a diplomate of the American Board of Obesity Medicine and the American Board of Integrative Medicine.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

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