How to Support Skin Longevity at Every Life Stage

By Dr Raj Arora

In clinic, one of the most common concerns I hear is a quiet shift in how women feel
about their skin. Not necessarily a dramatic change, but a sense that it no longer
looks or behaves as it once did. Less firmness, less bounce, a subtle loss of radiance.

The instinct is often to search for a new product or treatment. But what I explain to
my patients is this: these changes are rarely superficial. They are structural.

After years of clinical practice, it has become increasingly clear to me that skin
longevity is not something you can apply. It is something you build. And at the centre
of that process is collagen.

 

The Structural Story Beneath the Surface

Collagen is the skin’s foundation. I often describe it as scaffolding, the internal
support system that gives skin its firmness, strength and ability to recover.

When collagen levels are optimal, skin appears smooth, lifted and resilient. As those
levels decline, we begin to see thinning, fine lines and a loss of elasticity. Not because
the skin is failing, but because its architecture is gradually evolving.

This process begins earlier than most expect. Collagen production peaks in our
twenties and declines steadily from our mid-twenties onwards. While this is entirely
natural, hormonal changes can significantly accelerate it.

Oestrogen plays a critical role in collagen synthesis. During perimenopause, as
hormone levels fluctuate, that process becomes less consistent. In the years
following menopause, collagen loss can be particularly rapid, with up to thirty per
cent lost within the first five years.

Understanding this changes the narrative. It allows us to move away from self-
criticism and towards a more informed, supportive approach to skin health.

 

What I See in Practice

There are certain patterns that appear time and time again in clinic.

Skin that is ageing more rapidly is often not the result of a single factor, but an
accumulation of lifestyle and environmental influences. Ultraviolet exposure remains
the most significant external driver of collagen breakdown. Alongside this, I
frequently see the effects of chronic stress, disrupted sleep and high sugar intake.

These factors increase oxidative stress and inflammation within the body, both of
which degrade collagen over time. Glycation, driven by excess sugar, is particularly
impactful. It weakens and stiffens collagen fibres, reducing the skin’s ability to
remain supple and resilient.

What is often reassuring for patients is that many of these influences are modifiable.
Small, consistent changes can have a meaningful impact over time.

 

Building Skin Longevity in Your Twenties and Thirties

In your twenties and thirties, the priority is preservation.

At this stage, collagen production is still relatively strong, which makes it the ideal
time to protect what you have. Daily use of broad-spectrum SPF is one of the most
effective ways to prevent premature collagen degradation.

Nutrition plays a central role. Vitamin C supports collagen synthesis, while adequate
protein intake provides the amino acids required for ongoing repair. Strength
training is another important, and often overlooked, factor. It supports connective
tissue health and contributes to overall structural integrity.

Sleep is equally essential. It is during deep, restorative sleep that the body carries out
much of its repair and regeneration.

From a skincare perspective, topical retinoids remain one of the most evidence-
based ingredients for supporting collagen production when used consistently and appropriately.

 

Navigating Your Forties with Intention

By the time patients reach their forties, the conversation often shifts.

There is a growing awareness that the skin is slower to recover and that subtle
changes are becoming more visible. This is where a more intentional approach
becomes important.

Maintaining muscle mass through regular resistance training plays a key role in
supporting the skin’s underlying structure. Omega-3 fatty acids can help regulate
inflammation, while effective stress management becomes increasingly important as
cortisol begins to impact collagen production more directly.

I also place a strong emphasis on metabolic health. Supporting stable blood sugar
levels helps to minimise glycation and protect collagen integrity.

For those considering supplementation, hydrolysed collagen peptides may offer
modest improvements in skin elasticity when taken consistently. However, they
should be viewed as an addition to, rather than a replacement for, a strong
foundation of nutrition and lifestyle habits.

 

Supporting Skin Through Perimenopause and Beyond

Perimenopause marks a more accelerated phase of change, both hormonally and
structurally.

At this stage, reinforcing the basics becomes essential. Prioritising high-quality sleep,
maintaining strength through regular resistance training and ensuring sufficient
protein intake are all key.

Many women underestimate their protein needs at this stage, yet it plays a critical
role in maintaining both skin and overall tissue health.

Blood sugar regulation remains important, and for some, exploring hormone therapy
with a qualified clinician can be a valuable part of supporting not only the skin, but
overall wellbeing.

 

A More Considered Approach to Ageing

Skin longevity is not about striving for perfection or attempting to reverse time.

It is a reflection of how we support the body over time. Nutrition, movement, sleep,
stress and hormonal health all contribute to the condition of the skin we see.

What I encourage my patients to focus on is not control, but understanding. When
we begin to support the structure beneath the surface, we move away from reacting
to visible changes and towards building resilience.

And it is within that resilience that lasting, healthy skin is found.

 

Meet our experts in residence here.