Anti Aging Diet
"Poor-quality foods, like trans fats, cause inflammation -- and aging is basically a chronic inflammatory state," says Timothy Harlan, MD. He's assistant professor of medicine at Tulane University School of Medicine. "Can you look older because you're eating crap? Absolutely."
anti aging diet
Alcohol. Moderate drinking may be good for your heart, but heavy drinking can rev up the aging process. "Moderate" is one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two drinks for men.
Researchers have even concluded that eating fruits and veggies is the safest and healthiest way to combat dull complexions and fine lines. Ready to glow? Here are 10 of the best anti-aging foods to nourish your body for a glow that comes from within.
Watercress acts as an internal skin antiseptic and increases the circulation and delivery of minerals to all cells of the body, resulting in enhanced oxygenation of the skin. Packed with vitamins A and C, the antioxidants in watercress may neutralize harmful free radicals, helping to keep fine lines and wrinkles away.
Carotenoids are plant pigments responsible for the bright red, yellow, and orange colors you see in many fruits and vegetables. They have a variety of anti-inflammatory properties and may help protect skin from sun damage, pollution, and environmental toxins.
Many nuts (especially almonds) are a great source of vitamin E, which may help repair skin tissue, retain skin moisture, and protect skin from damaging UV rays. Walnuts even contain anti-inflammatory omega-3 fatty acids that may help:
The orange color of the sweet potato comes from an antioxidant called beta-carotene which is converted to vitamin A. Vitamin A may help restore skin elasticity, promote skin cell turnover, and ultimately contribute to soft, youthful-looking skin.
Pomegranates have been used for centuries as a healing medicinal fruit. High in vitamin C and a variety of potent antioxidants, pomegranates may protect our body from free radical damage and reduce levels of inflammation in our system.
Research has also shown that a compound called urolithin A, which is produced when pomegranates interact with gut bacteria, may rejuvenate mitochondria. It was even seen to reverse muscle aging in rat studies.
There is a clear inverse relationship between calorie intake and lifespan in the animals, up to about 50% calorie restriction. Animals that begin these diets while still young appear to reap the most benefits.
However, an equivalent study in people found that individuals who fasted every other day saw fewer benefits for their health than individuals who simply ate a calorie-restricted diet with the same overall energy intake.
Animal skin is composed of three layers, including epidermis, dermis, and subcutaneous tissue [3] (Figure 1). During development, skin epidermal cells rapidly differentiate into four layers of stratum corneum, granular layer, spinous layer, and the basal layer. Stem cells (SC) and transient amplification cells (TA) located at the base layer promote the regeneration of human skin epidermis. Epidermal regeneration and SC behavior are regulated by external signaling pathways such as the Wnt signaling pathway [4,5]. Dermis refers to the part above the subcutaneous fat below the epidermis, which is the connective tissue composed of fibroblasts, responsible for the synthesis and secretion of collagen and other matrix proteins (such as fibronectin, elastin, and glycans) to the extracellular environment, giving the skin elasticity, strength, and ability to resist external interference [6,7]. Fibroblasts are also involved in skin aging [8], carcinogenesis [9], wound healing [10], fibrosis [11], and other pathological processes. Subcutaneous layer refers to the fat layer immediately below the dermis layer, which surrounds the hair follicles and plays a major role in connecting the skin with muscles and bones, storing energy, secreting hormones, and keeping warm. Subcutaneous adipose tissue is also involved in regulating the speed of hair regeneration, balancing the internal environment of the skin, and promoting skin repair after damage and infection [12,13].
(a) Schematic diagram of skin structure, (b) Schematic diagram of skin structure after aging. This picture is a comparison of the changes between young skin and aging skin.
Vitamin deficiency affects skin health. The lack of vitamins in the body can cause skin disorders. For example, lack of vitamin C causes the symptoms of scurvy such as fragile skin and impaired wound healing. Vitamins, as skin antioxidant defense ingredients, are mostly taken from food, so the content of vitamins in the diet is closely related to skin antioxidant capacity and physiological functions [68,69,70].
Tobacco use is one of the major public health hazards in the world. Millions of people worldwide die each year due to smoking, so tobacco is also called a "poisonous weed". Smoking can change skin cuticle thickness and accelerates skin pigmentation. The thickness of the stratum corneum correlates positively with pigmentation and negatively with years of smoking, and this skin pigmentation is more obvious in the upper lip than in the gums [76,77]. Some clinical observations and investigations have also shown a certain correlation between smoking, external aging, and facial skin aging [78,79]. Further, after cosmetic surgery, smoking can cause complications such as postoperative infections, delayed wound healing, and skin necrosis [80]. While we cannot conclude completely on the harmful effect of alcohol on the body, alcohol and acetone produced by alcohol metabolism can promote the proliferation of skin keratinocytes, thereby enhancing skin permeability and damaging its barrier function. Alcohol also affects the metabolism of triglycerides and cholesterol and affects the lipid composition of the skin [81,82]. Studies by Goodman et al. [83] revealed that aging causes changes in facial skin and volume and is closely related to smoking and heavy drinking, and the degree of facial aging increases with the amount and time of exposure to tobacco and alcohol. On the contrary, quitting smoking and alcohol can delay the aging of facial skin. Dysfunction of alcohol metabolism in the aldehyde dehydrogenase 2 (ALDH2) gene knockout mouse or human allele also confirmed that alcohol can cause increased skin pigmentation, although the downstream mechanism of action is unclear [84]. While there are some studies on the relationship between alcohol intake and skin diseases, the relationship between alcohol intake and disease needs to be accurately determined based on real situations [85].
Yes, scientists have discovered the best anti-aging diet and lifestyle! One of the most glorious realities of modern medical science has been the recognition that we have enormous control over the rate at which we age.
What follows is the best anti-aging diet and the most effective strategies for achieving success. As an added bonus, these age-defying interventions will not only add years to your life but life to your years!
Your skin's two major proteins, collagen and elastin, age over time, which causes them to function less youthfully than they did at your high school graduation. Over time, your body's natural antioxidant fighting capabilities can get overwhelmed by damaging oxygen-containing free radical molecules, which are naturally being generated in your cells as you age. These free radical molecules damage these two proteins, which causes structural and functional alternations in your skin cells. To make matters worse, being exposed to the sun's ultraviolet rays, smoking and eating an unhealthy diet generate additional free radical molecules that further damage your skin.
Enter the field of nutricosmetics, an emerging area in dermatology referring to the use of nutrition and nutritional supplements for skin health. "There is research that suggests that a healthy diet with specific nutrients can help reduce the signs of aging," says Dr. Patricia Farris, a dermatologist and clinical assistant professor at Tulane University School of Medicine and spokesperson for the American Academy of Dermatology.
In other words, you don't have to see a plastic surgeon to achieve youthful-looking skin. Just take it from registered dietitian and nutritionist Maye Musk, who at 70 years old, is a supermodel in high demand on runways and magazine covers. Musk attributes her daily sensible plant-based eating plan, similar to that of the Mediterranean diet, for her youthful skin and energy level that's similar to models half her age. "My healthy diet has served me well over the years," she says.
"Vitamin C is not only an antioxidant to fight free radicals, but is also needed to help enzymes make collagen," Farris says. Research suggests vitamin C from foods can help regenerate skin cells, reduce wrinkles and fight against ultraviolet aging of your skin when exposed to sunlight. Research shows that diets rich in fruits and veggies, which are the major contributors of vitamin C in foods, are associated with healthier skin among women.
Research confirms what you've probably noticed in yourself or others: A diet lower in added sugars and refined carbohydrates may help the skin look more youthful. By contrast, "a high-sugar diet can damage collagen and elastin fibers, causing them to lose their elasticity, leading to more wrinkles and sagging skin," Farris says.
Eat this: Replace sugary treats and beverages with Mother Nature's natural desserts: Watermelon, cantaloupe, grapes and pineapples. These foods also serve up antioxidants, which can squelch those ugly free radicals.
Emerging research using nutritional supplements containing hydrolyzed collagen is beginning to show additional anti-aging, collagen-boosting promise. Research has shown that this type of hydrolyzed collagen is not broken down into amino acids, but rather absorbed intact. In this form, the hydrolyzed collagen can trigger cells to specifically generate more collagen and elastin in your skin. Stay tuned as more research comes in about these supplements. 041b061a72