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

1. Getting too much sun

UV light exposure is one of the main causes of skin damage. 

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Sunlight is the main source of UV light exposure. 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 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. Not getting enough sleep

Quality 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. Not getting enough 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. 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. 

6. Sleep position

It’s not just the amount of sleep that affects your skin. There’s evidence that the position you sleep in can make a difference when it comes to skin aging. Sleeping on your belly or side puts more force on your face than sleeping on your back. Over time, that may contribute to wrinkle formation. 

7. Alcohol

Eliminating or reducing alcohol can have a lot of health benefits, including better skin. Drinking alcohol can change the microbiome of the skin and add oxidative stress. One study found that heavy alcohol use (more than 8 drinks per week in women) resulted in more prominent forehead lines, midface volume loss, and under-eye puffiness. 

8. Harsh skin cleansing 

Cleansing is a vital part of any skin care routine. A good cleanser should wash away: 

• Dirt

• Bacteria

• Sweat

• Makeup products 

The cleanser should also leave the skin prepped for applying moisturizer. 

Choosing the wrong cleanser can leave the skin dry and irritated. A too-strong cleanser will damage the skin barrier and leave the skin more vulnerable to damage. Pick a gentle cleanser based on your skin type for best results. 

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.

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, smoking is a habit that will consistently age the skin. It can be a big challenge to quit smoking. However, 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 oz and 125 oz of water each day.

Consider 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 professional 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 (OTC) options like vitamin C serums or retinols. Or it can include prescription options like retinoids, hydroquinone, or cysteamine. 

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

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