Diet is often overlooked when we’re speaking about ways to improve our skin and maintain a healthy-looking and youthful complexion well into later age. There isn’t a whole lot that’s marketable or profitable about a good diet filled with vitamins and minerals that your body needs. Encouraging someone to not only create a skincare routine with products that can help your skin cells regenerate, but to also avoid foods that can break down collagen and elastin isn’t as sexy a solution as telling them about the tens of thousands of dollars they need to spend on surgical solutions.
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Diet matters. As experts like Dr. Robert W.B Love remind us, knowing what foods to avoid in your diet can make a big difference in the quality of your skin. Here are three foods to avoid at all costs if you want to slow down aging, and three foods to eat more of for anti-aging.
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1. Avoid: Refined Sugars
Collagen and elastin are the building blocks for youthful, healthy skin. These break down naturally with age, but a diet filled with refined sugars will only speed up that process. That’s because sugar goes through a biochemical process in the body called glycation in which sugar molecules bind to proteins, lipids, or nucleic acids. When sugar attaches to collagen, it forms harmful compounds known as Advanced Glycation End Products (AGEs). This is what breaks down collagen in the skin and causes it to decrease production at a faster rate.
2. Avoid: Refined Grains
Refined grains, which include white breads, pasta, and breakfast cereals (which can also be loaded with sugar) often have a high glycemic index (GI) and low nutrient content. They can spike your blood sugar levels and lead to inflammation (which has a negative impact on your body and skin), as well as glycation and collagen breakdown.
3. Avoid: Trans Fats
Trans fats are often found in highly processed foods and fried foods and can increase inflammation in the body, as well as oxidative stress, which breaks down cells (including skin cells). When skin cells are damaged, collagen and elastin break down and this can lead to an accelerated rate of fine lines, wrinkles, and thinner skin over time.
Eat More of: Now, for the fun part: it isn’t only about what you shouldn’t eat much of (or eat in moderation). What should you eat more of for glowing, healthy skin? Some smart ideas include fatty fish like salmon and mackerel that are high in omega-3 fatty acids, foods like berries that contain antioxidants that combat free radicals in the body, and foods with good fats, such as avocados, which help moisturize skin from the inside out.
