Dermal fillers and botox are becoming increasingly common and easily accessible to almost anyone. While there’s nothing wrong with choosing to use them, some people simply don’t like the idea of injecting something into their faces. If that sounds like you, this article will give you some simple but effective tips for a firmer skin, without fillers!
Why do we get wrinkles?
We all know that wrinkles are a natural part of ageing, but what actually happens to cause that? And why do some people have fewer fine lines than others? Understanding why we develop wrinkles is important, because it’s directly related to how we can reduce them too.
First of all, collagen and elastin is what gives the skin its strength and suppleness. Both of them wear down as we get older as well as slow down in production. In fact, dermatologists believe that the skin can lose as much as 30% of its collagen in the first five years after menopause. This is a natural process, although it can differ from person to person (genetics play a part too).
However, a lot of the damage also comes from other factors. Sun exposure (or, more specifically, the UV rays) is the most common cause of skin damage and premature wrinkling, also linked to increased chances of skin cancer. Other lifestyle habits, such as smoking, drinking alcohol, lack of sleep or stress, also add to it significantly.
Some of this damage can’t be reversed once it happens, so a preventative approach should always be the priority: wearing SPF every single day, sunshine or rain, and avoiding unhealthy habits like smoking and alcohol. But it’s not all doom and gloom – there’s still a great deal you can do to minimise the appearance of fine lines that are already there.
Choose skincare with the right active ingredients
It will come as no surprise that skincare is the first step on this list, since it tackles the damage head-on. The mistake that most people make when they explore anti-wrinkle products, though, is not knowing what actually works and what’s simply a false claim. So, the below table outlines the most effective active ingredients in skincare:
| Active ingredient | What is it | What it does | What to keep in mind |
| Retinoids | A prescription-only vitamin A-based drug | Speed up cells turnover and stimulate collagen production | It has the strongest evidence, but it can cause dryness and irritation. It isn’t recommended in pregnancy and you should wear SPF with it. |
| Retinol | An over-the-counter vitamin A derivative | Softens fine lines and improves texture and tone | Very effective for fine lines with consistent use.It isn’t recommended in pregnancy and you should wear SPF with it. |
| Vitamin C | A potent antioxidant, also known as L-ascorbic acid | Supports collagen, fades pigmentation and neutralises free radicals | Great evidence for smoother and less wrinkled skin with long-term use, although formulas can be unstable and higher strengths can irritate some skin types. |
| Hyaluronic acid | A sugar-based molecule that holds water | Draws water into the surface layer, giving the skin a plumper look and getting rid of fine lines caused by dryness | It’s primarily a hydration tool, often used in moisturisers. It doesn’t change collagen, which is why it’s usually paired with other ingredients. |
| Niacinamide | A form of vitamin B3 | Supports the skin barrier, evens tone and softens fine lines | It’s generally well tolerated by most skin types, but the evidence base is more narrow than with the other ingredients. |
| Resveratrol | A plant-based antioxidant found in the skin of red grapes | Neutralises free radicals, protects against environmental stressors and softens fine lines | Used as a more gentle and plant-based alternative to retinols. |
| Peptides | Amino acids that act as chemical messengers | Stimulates the skin to make more collagen, improving elasticity and firmness | Gentle and well-tolerated by most skin types, although some people experience better results with oral peptides. |
| AHAs (glycolic and lactic acid) | Exfoliating acids that loosen dead surface cells | Smooth texture and soften the look of sun-damaged skin | They can irritate some people and you should use SPF alongside them. |
When choosing an anti-wrinkle cream, make sure that it has a good amount of your chosen active ingredient in them (the ingredients list on the back should tell you). Introduce any new product slowly, making sure it doesn’t irritate your skin, and give it enough time to show results (it could take weeks or even months of consistent use).
Eat a well-balanced diet
Although it works much more slowly than any other serum, your diet is just as important part of your skincare. Skin is rebuilt from whatever the body has to work with, so you have to nourish and hydrate it from within. For instance, getting enough nutrients like vitamin C helps the body produce collagen, while Omega-3 fatty acids support the skin’s natural lipid barrier.
High-sugar and heavily processed foods, on the other hand, cause inflammation and form harmful compounds that stiffen your skin’s fibers and lead to sagging. Consuming alcohol adds to further dehydration and inflammation, as well as depletes essential nutrients and antioxidants.
A well-balanced diet for a healthy skin should look something like this:
- Vitamin C rich foods, such as citrus fruit, bell peppers, strawberries, kale and broccoli;
- A good variety of colourful vegetables, including spinach, tomatoes, carrots and cabbage, which add antioxidants;
- Oily fish like salmon or sardines, whose omega-3 fats support the skin barrier;
- Eggs, chicken, lentils and beans for protein, since collagen is built from amino acids;
- A handful of nuts or seeds, which add zinc (a mineral that supports collagen-producing cells);
- Water and unsweetened drinks through the day, with sugary drinks and alcohol kept to a minimum.
Get enough sleep
It’s much easier said than done, but not getting enough rest does, unfortunately, show up on your face and build up over years. That’s because most of the skin repair and renewal processes happen overnight, so not enough deep sleep doesn’t give it enough time to release growth hormones and stimulate collagen and elastin. Poor-quality rest also elevates cortisol, which is a stress hormone that actively breaks down collagen, resulting in reduced elasticity and more fine lines.
So, here are some tips on how to improve your sleep, to help your skin repair as much as possible:
- Go to bed and get up at the same time each day, weekends included;
- Avoid screens or phone at least an hour before bed;
- Stop consuming caffeine by mid-afternoon;
- Sleep in a dark, quiet and cool bedroom (around 18°C is considered ideal).
Some devices can help
The anti-ageing industry is filled with “magical” devices and, truth is, many of them don’t really have enough evidence behind them. However, there are some tools that have shown good results and may be worth trying.
LED red light therapy, for one, has well-documented evidence for stimulating collagen production. The only issue is that most home devices deliver less energy than clinic machines, making them a lot less effective. So, if you want to give it a go, choose one of the tried-and-tested LED devices. The same goes for home radiofrequency and microcurrent devices.
Steady habits over quick fixes
Yes, fillers work instantly, but they’re also expensive and temporary. The above tips will require much more consistency and patience, however, they can bring amazing results that last, without spending lots of money.