Top tips for healthy ageing, inside and out

Anti-ageing isn't just about creams or serums. Your nutritional health plays a key role in staying healthy both inside and out. In this article, Matthew Gardner, a Registered Nutritionist at Nuffield Health, gives his health and wellbeing tips to ageing gracefully.

The good news is there are many simple measures we can take to stay looking and feeling fresh, healthy and full of energy.

Considering the three pillars of anti-ageing – nutrition, skincare and hydration – as part of your daily routine will help keep the effects of ageing at bay far more effectively than anti-ageing products alone.


Physical pressures that age the body, such as weight gain, poor heart health and osteoporosis, can be caused by imbalances in your diet.


  • Eating large amounts of refined and processed foods with high sugar and saturated fat
  • Using up your nutrition stores by drinking alcohol and/or smoking regularly.


  • A varied dietary pattern, including a range of vegetables that grow above the ground and colourful fruits. Starch-based carbohydrates from whole grains and root vegetables that grow below the ground are also essential
  • Protein-rich foods from meat, fish, eggs, legumes and low-fat dairy products should also feature, plus unsaturated fat-rich foods such as oily fish, nuts and seeds and olive oil.


Water makes up around 60% of our body, so when we're dehydrated, it’s no surprise our skin and energy levels suffer. 

  • Drink a large glass of water when you wake up
  • Drink 6–7 glasses of water a day, generally
  • Keep an eye on the colour of your pee throughout the day, especially before exercise – if it’s clear this is generally a good indicator you’re sufficiently hydrated (be aware that certain medications or supplements may affect urine colour, so make sure you speak to your GP first).


Sun exposure damages the skin, causing fine lines, wrinkles, uneven texture and blotchy patches. The UV radiation can harm the skin’s genetic material, known as DNA, causing the cell to lose control of how it grows and divides, resulting in skin cancer.

Protect your skin with this advice:

  • Limit sun exposure and seek shade, especially between 11am and 3pm in the summer months
  • Cover skin and wear protective clothing, including a sunhat and sunglasses. 
  • Apply a sunscreen that protects against UVA and UVB with an SPF of 30 or higher – even in cloudy conditions
  • Keep an eye on your moles and see a doctor if you are concerned about any new or enlarged moles.

Ageing healthily

Proper nutrition, sun protection and adequate hydration can all slow the ageing process. By following our tips, and any further advice from a nutritional therapist or dermatologist, you’ll experience a healthier ageing process, supporting your health and wellbeing goals.

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Last updated Friday 2 September 2022

First published on Thursday 12 September 2019