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Taking care of your skin is constant work, between finding the right beauty products and making time for a nightly routine to cleanse, tone and hydrate. But if you put in the time and effort, your skin will really thank you for it and you can even ward off the effects of aging, like fine lines and wrinkles.
But no matter how caring you are with your beauty regimen, you can still cause damage to your skin if you make certain mistakes with your diet. The skin is an organ – and just like any other, it can be affected by the nutrients you get from food. So eating the right foods can help you achieve a bright and glowing complexion, but the wrong ones can harm your skin and even cause premature wrinkles to form.
We asked the experts and learned the five most common diet mistakes that harm your skin:
1. You’re Eating Too Much Sugar
It shouldn’t come as a surprise that sugar can be detrimental to your skincare. It’s bad for your health in just about every other way possible, and now we’re learning that it contributes to wrinkles.
The experts weigh in: Joshua Zeichner, MD of Mount Sinai Hospital told SheFinds, “Sugar molecules in your bloodstream can attach to collagen in a process known as glycation. Glycated collagen loses its flexibility and becomes hard, which ultimately results in The development of wrinkles.
According to the American Heart Association, women should limit their sugar intake to 6 teaspoons, or 25 grams, per day.
2. You’re Eating Too Many Processed Carbs
We all know that the best foods are carbs: bread, cake, pasta - everything we can’t live without. But you should be careful about the types of carbs you’re eating, because if you pick foods that are overly processed you may be aging your skin without ever realizing it.
The experts weigh in: “High glycemic index diets, high in carbs and sugars, can directly bind to collagen and elastin and lead to damage over time,” NYC-based board certified dermatologist Susan Bard, MD, explained to SheFinds. “This can lead to wrinkles and volume loss.”
Try to limit your carb intake wherever possible, and opt for whole wheat, whole grain or ancient grain choices when you can.
3. You’re Not Eating Enough Vegetables
Another obvious fact: vegetables are good for you. But what most people don’t realize is that the vitamins and minerals in veggies can play a role in our skincare, too.
The experts weigh in: “We know that green leafy vegetables are loaded with powerful antioxidants that protect our bodies from free radical damage,” Dr. Zeichner said. “When it comes to the skin, antioxidants prevent skin damage caused by environmental exposures like UV light.”
Eat fruits and vegetables with every meal! Have blueberries with breakfast, snack on carrots and add some broccoli to your dinner - your skin will thank you for it.
4. You’re Not Getting Enough Water
We were shocked to learn this one, too. But drinking water can help nourish and hydrate your skin, which keeps it plump and prevents wrinkles from forming.
The experts weigh in: “Dehydration is linked to wrinkles, dry skin and more,” Dr. Josh Axe, D.N.M., C.N.S., D.C. told SheFinds. “Unfortunately, estimates say that as much as 75% of the U.S. population is dehydrated. Staying hydrated plumps skin for a glowing, supple look.”
The U.S. National Academies of Sciences, Engineering, and Medicine said that women should aim to drink 11.5 cups of water per day. That sounds like a lot, so just do your best to drink water whenever you can.
5. You’re Not Eating Enough Fats
You might also be surprised to learn that fats are good for you - and your skin. Certain types of fat are considered healthy for you and can even help keep your skin looking bright and plump.
The experts weigh in: Dr. Axe added, “Healthy fats such as omega-3s can help keep skin healthy and retain its moisture—limiting wrinkles and their appearance.”
Don’t be afraid to add fats into your diet - especially the healthy kinds. Cook with olive oil, eat more avocados and snack on almonds for more omega-3 fatty acids.
