Behind every public figure's enduring appearance lies a personal regimen. This series examines the diets, exercise routines, treatments and beauty and fashion choices of notable figures as practical lifestyle information.
Hollywood actor Tom Cruise, 64, has attributed his youthful appearance to abstaining from alcohol and tobacco and maintaining a consistent diet, saying that avoiding lifestyle habits that accelerate skin aging has been the cornerstone of his long-running self-care routine.
Cruise shared his approach to self-care in a Monday appearance on "Sungin's Mannaltende," a segment on the YouTube channel of South Korean broadcaster Sung Si-kyung.
That day, Sung remarked that Cruise seemed not to age and asked him the secret behind his looks.
"First of all, I don't drink or smoke, and I always watch what I eat," Cruise said. He added that discipline is essential to achieving anything and serves as his driving force, underscoring the importance of consistent self-care.
Born in 1962, Cruise is 64 this year. After middle age, the body undergoes a range of changes — collagen and elastic fibers in the skin diminish, and muscle mass declines. Smoking, drinking and diet are among the most well-documented lifestyle factors that influence this aging process.
Cruise named not smoking as the first habit behind his looks. Smoking is widely regarded as a leading driver of premature skin aging.
Cigarette smoke contains nicotine, carbon monoxide and a range of other harmful substances that affect blood circulation and the function of skin tissue.
Nicotine constricts blood vessels, reducing the flow of blood to the skin. When the oxygen and nutrients reaching skin cells decrease, the tissue's ability to repair itself can also decline.
The harmful substances in cigarette smoke trigger oxidative stress and accelerate damage to collagen and elastin in the skin. Collagen supports the skin's structure, while elastin is the protein that allows skin to stretch and return to its original shape.
When both are damaged, skin loses elasticity and wrinkles deepen.
Smokers often develop pronounced wrinkles around the lips and eyes. The repeated pursing of the lips while smoking also contributes to lines around the mouth.
The American Academy of Dermatology says smoking speeds up skin aging and causes wrinkles and a dull complexion. Dryness and loss of elasticity are among the most common changes.
Quitting smoking benefits not only the skin but overall health. According to the US Centers for Disease Control and Prevention, stopping smoking reduces the risk of cardiovascular disease, lung disease and various cancers.
After quitting, positive changes in circulation and respiratory function also emerge. Even long-term smokers can gain health benefits by stopping.
The other habit Cruise cited was abstaining from alcohol. Alcohol affects the skin's moisture levels and vascular responses.
Facial flushing and skin dryness after drinking are among the most common effects.
Post-drinking redness occurs because byproducts of alcohol metabolism and vascular reactions come into play. Alcohol dilates blood vessels in the skin, which can cause temporary flushing.
People who already experience significant facial flushing or have rosacea may find their skin becomes even redder after drinking.
The American Academy of Dermatology has cited research showing that heavier drinking tends to be associated with a higher risk of developing rosacea. Alcohol is also considered one of the factors that can worsen facial flushing in people who already have the condition.
Alcohol also interferes with hydration. Increased urination after drinking can lead to dehydration, leaving the skin feeling drier than usual.
Disrupted sleep is another concern. While alcohol may initially induce drowsiness, sleep tends to become lighter over time and waking during the night becomes more frequent.
Adequate sleep plays an important role in the skin's normal recovery and maintenance. Too little sleep can leave skin dry, the complexion looking dull and the area around the eyes appearing worn out.
The American Academy of Dermatology recommends cutting back on alcohol and maintaining a balanced diet as lifestyle habits that help reduce premature skin aging.
Giving up alcohol matters for long-term health beyond skin care as well. The WHO classifies alcohol as a major risk factor linked to cancer. As alcohol consumption increases, so does the risk of liver disease, cardiovascular disease and a range of other health problems.
Cruise said he also consistently manages his diet alongside avoiding alcohol and tobacco. As the body's capacity for skin regeneration and muscle maintenance declines with age, getting sufficient nutrients through food becomes increasingly important.
Protein is a particularly vital nutrient for health management after middle age. It makes up muscle, skin, ligaments and other body tissues, and plays a role in repairing damaged tissue.
As aging progresses, muscle mass and strength tend to decrease. Repeated cycles of weight loss combined with insufficient protein intake can accelerate muscle loss.
The US National Institute on Aging recommends consuming a variety of protein-rich foods — including fish, eggs, legumes and meat — and pairing that with regular strength training for healthy aging.
Foods containing vitamins and antioxidants also support skin health.
Vitamin C is essential for synthesizing collagen, the skin's primary structural protein. It can be obtained through vegetables and fruits such as strawberries, kiwi, citrus and bell peppers.
Vitamin E helps protect cell membranes from oxidative damage and is found in nuts, seeds and vegetable oils.
Unsaturated fatty acids found in fish and nuts also contribute to a healthy diet. Eating a balanced mix of vegetables, fruits, whole grains and protein-rich foods can supply the nutrients needed to maintain skin and muscle.
Drastically cutting food intake is best avoided. After middle age, managing muscle mass and body fat percentage matters more than the number on the scale.
Regular physical activity is also a key element of aging well. Aerobic exercises such as walking and swimming improve cardiovascular fitness, while strength training helps preserve the muscle mass and strength that tend to decline with age.
Sun protection is equally important for slowing skin aging. Ultraviolet rays damage collagen and elastic fibers in the skin and accelerate the formation of wrinkles and pigmentation. The American Academy of Dermatology recommends daily use of a broad-spectrum sunscreen with SPF 30 or higher.
Cruise emphasized self-discipline when explaining his approach to self-care. Avoiding alcohol and tobacco and managing one's diet are lifestyle habits that support not only skin health but overall well-being after middle age.
Skin and physical aging unfold gradually over time. Rather than short-term fixes, sustaining habits — quitting smoking and drinking, eating a balanced diet and staying physically active — forms the foundation of healthy aging.
rainbow@heraldcorp.com
