In 1903, Niels Ryberg Finsen received the Nobel Prize in Medicine for his pioneering work in light therapy – a turning point for understanding how light affects the skin. Less well-known is the role of dermatologists in the 20th century, who applied these insights in practice and advanced the prevention of light damage. Today, we connect this historical insight with modern high-performance medicine: movement as a biological “reset” for the skin – and nutrition as a shield against light-induced damage.

Skin aging is more than just wrinkles. It results from intrinsic processes such as hormonal changes and extrinsic factors like UV light. UV radiation drives the formation of reactive oxygen species (ROS)highly reactive molecules that damage cellular structures such as DNA, proteins, and lipids and thus promotes photoagingpremature skin aging due to sunlight. Exercise works systemically: it improves microcirculationblood flow in the smallest vessels, increases capillary density, modulates inflammatory signaling pathways, and stimulates the production of myokinesmessenger substances from muscle that initiate repair and anti-inflammatory processes. In parallel, antioxidant nutrients provide a molecular counterbalance to ROS by scavenging free radicals and regulating cellular stress responses. The interplay of exercise and antioxidants creates the conditions under which skin barrier, collagen matrix, and cell turnover can regenerate.

Those who exercise regularly experience visible and measurable effects: improved complexion from increased blood flow, faster healing of minor lesions, and ultimately a more robust extracellular matrixsupportive structure of the skin, primarily made up of collagen and elastin. It is crucial to control oxidative stress. UV exposure drives ROS, leading to increased inflammation and collagen breakdown; a diet rich in antioxidants can slow this cascade and reduce photoaging ^[1]. In combination with moderate endurance and strength training, this supports the cellular repair mode while the skin barrier remains stable – a setup that makes performance-oriented individuals look "fresh" even on long working days.

The literature clearly shows: UV light quickly generates reactive oxygen species in skin cells, accelerating oxidative stress and photoaging. A review states that the exogenous supply of antioxidants – through diet or topical application – can protect against UV-induced skin damage by dampening inflammation and oxidative stress pathways, as well as favorably influencing survival signals with plant phenols, ascorbic acid, and carotenoids ^[1]. Relevance for daily life: those regularly exposed to sunlight benefit measurably from a diet rich in fruits and vegetables as “internal sun protection.” Secondly, the same body of evidence emphasizes that plants produce secondary metabolites to protect themselves from UV – a principle we can utilize: these compounds reduce UV penetration, lower ROS peaks, and support the integrity of the collagen architecture ^[1]. In summary, a pragmatic model emerges: mechanical stimulation through exercise initiates repair and circulation impulses, while antioxidants keep the UV-triggered damage load low – two complementary levers for regeneration and firm skin.

- Eat a colorful variety daily: berries, citrus fruits, leafy greens, tomatoes, carrots. This combination provides phenols, vitamin C, and carotenoids that buffer UV-induced ROS and inflammation ^[1].
- “Protect and load” before outdoor workouts: 1-2 hours beforehand, consume a portion of fruits/vegetables (e.g., berries and bell peppers) plus optionally a tomato or carrot dish – providing ascorbic acid and carotenoids as internal skin protection ^[1].
- Combine topical + systemic approaches: Use an antioxidant-based lotion before sun exposure and maintain an antioxidant-rich diet simultaneously – the dual strategy reduces photoaging risks synergistically ^[1].
- Train smart: 3-5 sessions per week with moderate endurance training (e.g., brisk running or cycling for 30-45 minutes) and 2 strength sessions. This promotes microcirculation and myokine signals without overstraining oxidative stress.
- Timing of sun exposure: Outdoor sports in the morning or late afternoon hours. Sunscreen with a high SPF remains essential; antioxidants are an addition, not a substitute ^[1].
- Nourish recovery: After training, consume protein plus a vitamin C source (e.g., yogurt with kiwi) – supports collagen synthesis and repair processes; the antioxidant component helps smooth out UV- and exercise-induced ROS peaks ^[1].

Exercise provides the signals for regeneration, while antioxidants neutralize damaging factors – together, this results in a youthful appearance with substance. Start this week with three moderate training sessions and fill each plate halfway with colorful vegetables and fruits; additionally, complement outdoor sessions with antioxidant-based skincare.