Avoid These 7 Foods To Slow The Signs Of Skin Ageing
Should you need another reason to reduce your sugar and alcohol intake, here goes: if consumption is left unchecked, it will accelerate your skin's ageing process.
There are two main factors responsible for speeding up skin ageing — sun exposure and advanced glycation end products (or AGEs). According to Dr. Beatriz Lassance, a plastic surgery specialist in São Paulo, Brazil, AGEs are formed when glucose (sugar) molecules react with proteins and fats in the body. This generates glycation, which, together with an excess of free radicals produced by a poor diet and other harmful habits (e.g. smoking and sleep deprivation), leads to oxidative stress in the body.
The consequences of such oxidative stress includes a reduction in cellular activity, lessened production of collagen and elastic fibres, and diminished healing power, which in turn leads to the appearance of wrinkles, spots and sagging skin.
But what can be done to prevent this? Dr. Lassance recommends avoiding these 7 foods...
Sugar
The high levels of sugar in sweet treats like cake, candy, chocolate and ice cream is not only harmful to collagen production, but is also involved in inflammatory processes that can worsen conditions such as acne. In addition to adapting your palate by consuming less sugar and more fruit, try replacing the sugar in recipes with alternatives like xylitol, stevia and monk fruit sweetener.
French Fries
Tastiness aside, french fries and other fried foods not only trigger the glycation reaction and the formation of AGEs, but also increase the production of free radicals that can cause cellular damage.
"Exposure to free radicals speeds up the ageing process. The interconnection affects DNA molecules and can weaken the elasticity of the skin,” explains Dr. Lassance.
Furthermore, when it comes to french fries, remember that they are often copiously salted, and this excess sodium can dehydrate skin tissue and make the skin more prone to wrinkles. A good option would be to replace potato fries with sweet potato that is baked in the oven.
White Bread
Most commercial bread and pastries are made from white flour, a high glycemic index carbohydrate that is involved in the glycation reaction and, when consumed in excess, causes inflammation in the body.
Can't give up your favourite loaf? Stick to whole grain flour and wholemeal bread, which have a lower glycemic index and are also excellent sources of fibre.
Margarine
Margarine was once touted as a healthier alternative to butter, but it turns out that the spread is very high in hydrogenated fats — together with the many chemical additives that make our skin more vulnerable to UV rays, it's especially harmful to the collagen and elastin that supports protein in the skin.
Consider olive oil instead when cooking, and use fresh avocado or tahini on bread, which are good sources of protein and fibre.
Processed Meats
Examples of processed meats that can be harmful to the skin are sausages, pepperoni, bacon and cold cuts in general. “These meats are high in sodium and saturated fat, which can dehydrate the skin and weaken collagen, causing inflammation,” says Dr. Lassance.
Replace such meats with eggs and chicken breast, or plant-based proteins like chickpeas and other legumes.
Pre-packaged Juice
The idea of fruit juice may seem healthy, but most pre-packaged juices contain an excess of sugar and sodium, a dangerous combination that worsens skin dehydration and weakens collagen. Where possible, try to consume whole fruits instead.
Alcohol
Alcohol is not a food, but it often accompanies a good meal. As such, it should be known that alcohol causes a number of skin problems such as redness, inflammation and loss of collagen.
“Alcohol neutralises nutrients and weakens levels of vitamin A, with a direct impact on the formation of wrinkles. Vitamin A is particularly important in the production of new cells and collagen, which guarantee elastic and wrinkle-free skin,” explains Dr. Lassance.
Her advice? Stay hydrated and consume alcohol in moderation, and choose red wine over other alcoholic drinks, as the beverage is rich in resveratrol, a powerful anti-ageing compound.
“This molecule has several health benefits due to its antioxidative action, which fights against ageing. Resveratrol is also able to activate Sirtuin 1, a protein that acts to increase cell longevity,” she says.
