An Anti Ageing Solution: Food!
Most age-related changes occur in the dermis of the skin. The hallmark of ageing – wrinkles – come about from a combination of the changes in the fibre structure within the skin and natural thinning of the dermis and subcutaneous fat. Sebaceous glands also decrease in size, so the delivery of vitamin E and oils to the skin declines, causing the skin dryness. Skin pigmentation is very common with age because melanocytes start malfunction. Thickening of the walls of the blood vessels results in impaired nutrient delivery and waste removal, causing skin sallow appearance.
FACTORS THAT ACCELERATE SKIN AGEING
While some signs of aging are inevitable, making unhealthy choices can cause skin to age prematurely.
Sun exposure. Sun damage is probably responsible for 80-90% of skin aging.
Cigarette smoking. Smoking causes biochemical changers in the body that accelerate aging. This is partly a result of the damaging free radicals in cigarette smoke, but also because smoking can deplete your body of vital skin-supporting antioxidants.
Stress. Stress not only depletes the body of nutrients, it is also associated with negative facial expressions that can lead to fine lines and wrinkles.
Lack of sleep. One of the first places lack of sleep shows up is on the face , with bags under the eyes and sagging skin. Research has shown that 7-8 hours is optimal time for un adult to sleep at night. But stress, a poor sleeping environment , late meals or too much caffeine can all interfere with restful sleep. Try to get into a good bedtime routine that allows you plenty of rest.
Drinking alcohol. Alcohol contributes to aging skin by dilating small blood vessels and increasing blood flow near the skin’s surface. Over time, these blood vessels become permanently damaged , creating a flushed appearance and broken veins on the skin’s surface. Avoiding alcohol, or limiting consumption can help to reduce its negative effect on liver and freeing it to deal with other toxins.
Lack of exercise. A ‘couch potato’ lifestyle contributes to ageing skin, because exercise helps to tone muscles and boost circulation. Exercise also benefits mood and energy levels, helping you look and feel younger, at any age.
Extremes of temperatures. Cold winds and very low temperatures can contribute to aging skin, by making it dehydrated and cracked. But dry, heated rooms can equally dehydrate the skin. The key is to avoid extremes of temperature and protect your skin with appropriate moisturiser.
NUTRITIONAL PLAN
The key to slowing age-related changes in the skin is to boost antioxidant defences, support the structural health of the skin and aid skin hydration with water and beneficial fats.
SKIN SUPERFOODS
There are some foods that are just so good for the skin that they are considered ‘ skin superfoods’. These foods contain nutrients that specially support skin function and are very important for long-term skin health.
Dark berries – berries such as blueberries, blackberries, and blackcurrants are rich in skin-supporting antioxidants called anthocyanidins. They help reduce inflammation in the body and support blood vessels strength.
Oily fish – this is one of the best source of Omega3 fatty acids, which help keep you skin supple and moisturised. Salmon also contains selenium, a mineral that protects skin from sun damage , while Sardines provide you with powerful antioxidant CoQ10. To optimise you essential fatty acids levels, aim to eat 3 portions of oily fish a week.
Leafy green vegetables –vegetables such as spinach, kale and spring greens are rich in B vitamins and vitamins C and E, as well as minerals potassium, calcium, iron and magnesium. They are also loaded with blood-cleansing chlorophyll and lutein, which supports healthy skin and eyes.
Pumpkin seeds – the best vegetarian source of Zinc – a vital mineral for skin cells renewal and repair. They also contain vitamin E and some Omega oils. Include at least 3 -4 times a week into your diet.
Tomatoes – these are the best source of the anti-aging antioxidant Lycopene. Lycopene in tomatoes is easier absorbed by your body when it is cooked or processed.
Walnuts – packed with Omega 3 and vitamin E, walnuts help to keep skin smooth, supple and glowing. Try walnut butter as a spread.
Green tea – this is a great tonic, which is full of antioxidants and other nutrients that support skin health. It helps to reduce inflammation and redness, as well as promoting detoxification.
Avocados – these are the great source of potassium , fibre, B vitamins and vitamin C and E. they are also high in monounsaturated fats, which aid the uptake of fat-soluble antioxidants, such as lutein, lycopene and beta carotene., as well as helping to support vascular health.
Orange colour vegetables – sweet potatoes, squash, carrots, orange/ yellow peppers. T5he are packed with beta carotene , an important antioxidant for protection against sun damage.
Cherries – these are one of the richest natural source of antioxidants and vitamin C – an important vitamin to keep skin firm and help prevent wrinkles.
If including all these foods on a regular basis seems impossible , you might like to take an oxidant formula containing powerful, plant-derived ingredients and alpha lipoic acid. Look out for one containing extracts from grape seeds, green tea, bilberry, turmeric, oregano and broccoli sprouts, alongside nutrients such as lycopene, lutein and astaxanthin.
SKIN-SUPPORTING SUPLEMENTS
Astaxanthin – reduces visible signs of UV ageing and wrinkles, and improves skin conditions such dryness, elasticity, by protecting skin from oxidative stress and allowing it to regenerate more effectively.
Collagen – this is major protein that supports firm, youthful skin. Taking a collagen supplement can help to support collagen production in the body, improving skin strength. Collagen should be taken before bed time and must be combined with vitamin C.
Hyaluronic acid – this is a natural component of connective tissue, whose function it is to cushion and lubricate. It holds 1,000 times of its weight in water and is vital for maintaining moister in the skin. It could be taken in combination with collagen and vitamin C or on its own 50 – 100mg per day.
Vitamin K – this is important for the activation of a protein called MGP, which is found in the skin and blood vessels. MGP prevents soft-tissue calcification, helping to protect the elastic fibres in the skin and blood vessels from becoming hardened by calcium deposit. Optimum dose of vitamin K is 45 mg per day.
