Eating sugar in any form, whether it’s a sugar laden-dessert, sweetened sodas, or even high-carb, grain-based foods like bread and cereal, boosts your blood sugar levels, triggering inflammation at the cellular level. And that’s not just bad news for your health, it can be really damaging for your skin too.
In fact, Dr. Nicholas Perricone, M.D., author of The Perricone Prescription, believes that about 50% of skin aging is due to the glycation process – when sugar molecules attach to collagen cells in response to a spike in blood sugar. This process is called cross-linking and it damages the structural proteins that keep your skin supple and smooth. In fact, collagen is so important to the structure and
integrity of your skin, that it has been called the skin’s “scaffolding.”
Avoid glycation (and the wrinkles that go along with it) by focusing on a low-glycemic diet.
Tip #2: Plump Up Your Collagen… with Protein
Along with protecting the collagen in your skin by avoiding sugar and eating a low carbohydrate diet, you also need to provide your body with the starting material it needs to build collagen: protein.
You can feed your skin the amino acids it needs to stay smooth and supple by enjoying high quality, complete proteins such as grass-fed beef, pastured poultry and eggs, wild salmon, and whey protein.
Tip #3: Fill Your Fine Lines with Healthy Fat
Do you think a low fat diet is the ticket to health and beauty?
Well, think again. In fact, a healthy body, lean physique and radiant skin all require a steady supply of essential fatty acids. And the one that is of particular importance is omega-3.
While you probably already know that omega-3’s have incredible benefits for the cardiovascular system, brain and metabolism, new research shows these fishy fats can ward off wrinkles and nourish the skin too.
Not only do omega-3s reduce the inflammation that damages collagen, EPA (an omega-3 found in fatty fish) was found to protect against UV damage while actually increasing collagen and elastic fibers in aged human skin, according to recent research published in the Journal of Lipid Research.
That means these fats can not only help repair the damage that has already occurred, they can actually renew your skin from the inside out!
So, get your fill of wrinkle-fighting fat by enjoying omega-3 packed wild fish like salmon, sardines and mackerel (BONUS: You’ll also be getting a great source of collagen-plumping protein!).
Tip #4: Get an Antioxidant Glow
Juicy dark blueberries, bright orange sweet potatoes, and ruby red grapefruits certainly make for a pretty plate. And thanks to an abundance of antioxidant nutrients, these foods can help keep you looking youthful too.
As your skin cells age, your antioxidant protection begins to dwindle, leaving free radicals to go unchecked. This can cause damage to DNA, cell membranes, and break down the elastic collagen fibers which prevent wrinkles.
The good news is that you can do a lot to halt or hinder this aging cascade. In addition to boosting your body’s most powerful antioxidant (glutathione), here are some of the antioxidant foods and nutrients you should include in your daily anti-aging arsenal:
- Vitamin C: Not only does vitamin C guard against free radical damage in the fluid-portion of your cells, it also boosts the creation of collagen. Enjoy vitamin C-rich red bell peppers, broccoli, kiwi, citrus fruits and berries.
- Beta-carotene: This lipid-soluble antioxidant provides powerful protection in cell membranes and was recently found to suppress the enzymes responsible for degrading collagen. To boost beta-carotene levels, enjoy cooked carrots, pumpkin, winter squash and sweet potatoes. And always enjoy these foods with healthy fats for maximum absorption.
- Lutein and zeaxanthin: Best known for their importance in protecting vision, research shows these yellow-green pigments can increase skin elasticity and guard against wrinkles. Enjoy dark leafy greens like kale, spinach, and collards, as well as egg yolks from pastured hens to get these beauty nutrients. (And like other fat-soluble carotenoids, be sure to enjoy with healthy fat to
ensure absorption.)
- Lycopene: Best known for its powerful cancer-fighting activities and strong antioxidant action, lycopene was also found to protect against the skin against damage from UV rays. The best source of lycopene is cooked organic tomato products, enjoyed with healthy fat for maximum absorption.
- Selenium: Long associated with a reduced incidence of skin cancer, this micronutrient is also required to help your body produce its most powerful antioxidant – glutathione. The best sources of selenium are unshelled Brazil nuts, wild seafood and pastured eggs.
- Vitamin E: In addition to fighting free radicals, vitamin E also helps to block UV rays and protect the skin from sun damage. Vitamin E rich foods include nuts, seeds and avocados.
In general, the more colorful the fruit or veggie, the more antioxidants it contains. So load up on those fresh, vibrant, whole foods today to see fewer wrinkles tomorrow!
Tip #5: Sip Away Age Spots
For years we’ve seen anti-aging products that promise to give us the ageless, porcelain skin that so many lovely Asian women enjoy.
But the real secret to their supple skin may lie in their most frequently enjoyed beverage: tea.
Tea is a rich source of catechins – one of the most effective phytonutrients for preventing the visible effects of sun damage like hyper-pigmentation. It’s also rich in polyphenols – antioxidants that counteract free-radical damage and may reverse the effects of aging.
And last, but not least, here is my personal favorite way to reduce the signs of aging…
Tip #6: Eat Chocolate!
A study published in the Journal of Nutrition found that cocoa contains high levels of two dietary flavonols (epicatchin and catechin) that protect the skin from sun damage, improve circulation to skin cells, boost hydration, and make the skin look and feel smoother.
What a delicious way to look younger!
If you want to turn back the hands of time and protect your youthful appearance, it is vital to understand that your skin is simply a reflection of your internal health.
When you decrease inflammation, balance your blood sugar and nourish your body with the proteins, healthy fats and antioxidants that nature intended, you’ll notice more radiant skin and fewer wrinkles, as well as less dark circles and puffiness.
And the real benefit is not just looking good… it’s feeling good!
We've talked a bit today about the superb "beauty benefits" of collagen... but what can be even more important are the effects it can have on your gut.
Research shows that collagen can help to heal damaged cells in the gut wall. Eating an anti-inflammatory diet can go a long way to helping solve these issues, but most people need extra help with a daily infusion of collagen.
To Your Health,
