We spent a hefty amount of time discussing what foods help contribute to a more youthful appearance. Our discussion would be incomplete if we didn't touch on foods that contribute to aging. While some foods slow down the aging process, others will speed up the wrinkles!
Sugar
There probably isn't a single EnergyFirst blog post that doesn't touch on the importance of stable blood sugar levels. Well, the benefits of stable blood glucose levels also extend to your skin! Research confirms that a diet lower in added sugars can contribute to a more youthful appearance. 1
On the flipside, what happens when we consume a high-sugar diet?
> It promotes an unhealthy environment for our healthy and friendly gut bacteria. This can speed up aging!
> Sugary foods promote inflammation. The process of inflammation produces chemicals and enzymes that can damage collagen and elastin.
> AGEs (advanced glycation end products) are produced. AGEs are sugary molecules that bind to skin proteins and damage the links between collagen fibers that maintain skin structure. 2 Collagen and elastin fibers are structurally damaged, leading to more wrinkles and less elasticity.
So, instead of reaching for that sugary ice cream (especially when you're exposed to the sun's rays) reach for the natural sweetness of refreshing, antioxidant-rich fruits.
Margarine
A 2001 study found that subjects who generally consumed margarine had a more wrinkled appearance than those who ate less margarine. This may be due to their trans fat content, which promotes inflammation. 3
Aim for EVOO or another healthy, unprocessed fat like avocado for anti-aging nutrients, instead!
Alcohol
Since alcohol dehydrates the body, its effect on skin is one of the most immediate. Dehydration wrinkles the skin rather quickly. Alcohol can also deplete the body of an important nutrient for skin - vitamin A.
High-Fructose Corn Syrup
Often found in abundance in processed foods and sweetened drinks, fructose breaks down collagen quicker than regular table sugar. 4 For this reason, long-term intake of fructose speeds up the aging process.
High-heat cooking (especially frying)
When foods are fried at high temperatures in oils, free radicals can form and wreac havoc on collagen proteins. As we know, high-heat cooking "browns" foods. When this occurs, sugars and fats react with proteins to form AGEs in the foods. These AGEs can accumulate in the skin's collagen, causing damage to skin structure.
Instead of charring, barbecuing, and browning foods, consider boiling, stewing, stir-frying, steaming, or using a crock pot. These methods cook food either slower with lower heat, or they create more moisture during the process (this slows down the formation of AGEs).
Simple Swaps From A Pro- to An Anti-Aging Lifestyle
Small swaps of the food we eat and changes in the way we cook them can make a big difference in our appearance, slowing down the aging process. While some aging is normal, a bulk of it may be caused by extrinsic factors.
While we may not be able to control all environmental exposure to free radicals (such as from air pollution), we can control the amount we are exposed to from our diet. So before making your way to a cosmetologist or beauty store, why not start with your fridge and pantry?
References
1. Cosgrove MC, Franco OH, Granger SP, Murray PG, Mayes AE. Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr. 2007;86(4):1225-1231.
2. Clin Dermatol. 2010 Jul-Aug;28(4):409-11. doi: 10.1016/j.clindermatol.2010.03.018.
3. Martalena br Purba, Antigone Kouris-Blazos, Naiyana Wattanapenpaiboon, Widjaja Lukito, Elizabet M Rothenberg, Bertil C. Steen & Mark L. Wahlqvist (2001) Skin Wrinkling: Can Food Make a Difference?, Journal of the American College of Nutrition, 20:1, 71-80, DOI: 10.1080/07315724.2001.10719017
4. Boaz Levi, Moshe J. Werman, Long-Term Fructose Consumption Accelerates Glycation and Several Age-Related Variables in Male Rats, The Journal of Nutrition, Volume 128, Issue 9, September 1998, Pages 1442–1449, https://doi.org/10.1093/jn/128.9.1442