The diet, if balanced, is able to contrast skin aging, but some excesses can accelerate this process; learn more
A proper skincare routine can help prevent skin aging, but did you know? food also influences this process? This influence, according to the dermatologist Dr. Daniel Cassiano, is linked to three processes: oxidation — increased production of free radicals -, inflammation and glycation — hardening of the collagen fibers due to excess sugar in the diet -, which accentuate the appearance of wrinkles, sagging and blemishes.
But calm down, because all is not lost! In the same way that some foods can accelerate skin aging, others help treat this condition. Especially since, with a balanced diet, it’s really possible to achieve beautiful and healthy skin, you see? Below, the dermatologist explains all about these three processes and how to use nutrition in favor of your skin:
Oxidation
One of the most important mechanisms of the aging process is the oxidative stress. “Our body is used to dealing with free radicals, but when there is an exaggerated production of them, our natural antioxidant system is not able to fight them. As a result, we suffer from changes in cellular functions, even in the cellular DNA, and this culminates in premature aging, with the appearance of spots, wrinkles and flaccidity – due to the loss of the function of support proteins”, explains Dr. Daniele.
Oxidation is a process influenced by unprotected sun exposure, but smoking, alcohol, pollution and even food have a strong influence on this. Foods with a high glycemic index, such as carbohydrates, flours and sugars, for example, are quickly digested by the body and transformed into glucose in the blood, thus causing a spike in blood sugar.
“To rebalance this high level of glucose in the blood, the body increases the production of molecules that can transform into free radicals. If excessive consumption of carbohydrates is constant in the diet, a process called oxidative stress occurs, which triggers more problems, activating various inflammatory pathways in the body and contributing to chronic inflammation,” explains the dermatologist. That is, the first process is directly related to the second.
Inflammation
Naturally, our body uses inflammation to protect itself. But when there is oxidative stress in the body, this process intensifies and the inflammatory profile in the body increases. However, there are also foods that contribute to this increase in inflammation, especially those rich in trans fats, fried foods and high glycemic index carbohydrates.
“Inflammatory pathways are activated and can trigger a variety of skin problems, from irritation, redness to weakened barrier function, increasing susceptibility to the appearance of wrinkles. Constant inflammation through diet is also linked to tissue damage that is involved in the appearance of wrinkles, sagging, blemishes and expression lines,” explains the doctor.
glycation
As if that were not enough, the high consumption of carbohydrates that promotes oxidative stress also causes the sugar molecules to react with the body’s support proteins, mainly collagen, generating the so-called AGEs – advanced glycation end products – in a process known as glycation.
“During glycation, glucose molecules join the proteins of elastin and collagen, responsible for the skin’s firmness. As a result, they harden and break down, which increases the aging process and sagging skin,” explains Dr. Daniel. “In this case of glycation, it’s as if the sugar hardens the collagen, causing it to lose its ability to support and move,” he says.
Foods that fight skin aging
To combat oxidation, the dermatologist recommends foods rich in vitamins C and E, as well as trace elements, selenium, zinc, carotenoids and polyphenols such as resveratrol, which have antioxidant capacity.
“However, while isolated nutrients act as antioxidants, investing in foods rich in a wide variety of these substances is ideal. One food alone will have no effect,” she explains. “Spices and aromatic herbs can also be used, as they are rich in antioxidants. Furthermore, red fruits and vegetables of all colors, in general, are also among the foods that contain antioxidants in medium and high quantities,” she says.
Other foods that help fight skin aging
Already to fight inflammation, consume foods such as turmeric, green tea, black tea, ginger, garlic and onion. “Nutrients such as fiber, magnesium, vitamin D and omega-3s have also been highlighted in studies for their anti-inflammatory effects. All through the maintenance of intestinal flora,” says the doctor.
Furthermore, it is also possible to fight glycation: «Fibers are essential, in addition to an adequate consumption of proteins. Both are able to control the speed of glycemic peaks. Limiting sugars brings a highly beneficial effect», says the doctor. According to him, whole grain products, legumes, fruit and vegetables are part of the strategy that will limit hyperglycemia. “Foods such as cinnamon, garlic, yerba mate, tomatoes, ginger, cumin, black pepper and green tea have anti-glycant properties, therefore ideal for combating the biochemical processes of glycation,” he points out.
Therefore, if healthy skin aging is desired, the ideal is to focus on a diet that incorporates these three strategies, fighting these processes which are extremely interconnected. However, dr. Daniel emphasizes the importance of dermatological evaluation. After all, only an expert can prescribe supplements and treatments based on your needs.
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Source: Dr. Daniel Cassiano, dermatologist, member of the Brazilian Society of Dermatology and the Brazilian Society of Dermatological Surgery and co-founder of the GRU Saúde clinic.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
