Print article Most people know that eating too much sugar can have many negative health effects on the body, but what many may not know, is that a study on nutrition and aging points to high sugar consumption as a big contributor to premature wrinkling.
Sugar, is in just about everything we eat, from natural sugars in fruits and vegetables, to added sugars in processed foods. The USA leads the world in consumption with the typical American consuming 17 teaspoons a day, roughly 50 percent more than recommended by the Dietary Guidelines for Americans.
Sugar, when consumed, attaches to proteins (mainly collagen) which causes them to become dysfunctional and brittle over time. This glycation* process accelerates the collagen to break down at a much faster rate, making us more prone to premature wrinkles.
*(Glycation is a process which is caused by the presence of excess glucose in skin fibers. This excess triggers an internal reaction in which sugar molecules adhere to the collagen and elastin proteins, which normally help keep skin firm and supple.)
Now you may be wondering if there is a way to reverse the damage or slow it dow. The answer is yes!
Ways to Prevent Sugar Damage on the Skin
Cut back on Sugar.
Read labels for hidden sugars in coffee creamer, soft drinks, sweetened fruit drinks, or packaged foods. Foods labeled Gluten Free usually contain more sugar.
Increase Water intake.
Drink half your body weight in ounces, each day.Water is essential to the production of collagen and elastin.
Supplement your diet with B1, B6, Vitamin A & other Antioxidants.
B1 is thiamin and food sources are green peas, sesame seeds, spinach, squash, asparagus and fish. (See Broccoli, Butternut Squash soup recipe.)
Vitamin B6 (pyridoxine) is essential for skin development and maintenance. Foods include salmon, eggs, carrots, sweet potato, chickpeas, banana and avocado.
Vitamin A & Antioxidants Protect the Body from Free Radicals.
Vitamin A can be found in animal products, broccoli, kale, carrots, mango & cantaloupe.
Your body produces antioxidants naturally, but you can also find them in everyday foods like berries, leafy greens, and coffee.
Sleep.
One of the best beauty secrets for your skin in to get enough sleep, 7-8 hours a night. Studies have shown lack of sleep contributes to fine lines, wrinkles, uneven skin tone, and less elasticity.
Skin Detox.
Try my Fresh Coffee Grounds & Yogurt scrub/mask to exfoliate, brighten and soften your skin.
Lisa Breitenwischer has been guiding people to achieve their health goals since 2010. If you are looking for a more personalized program with daily support, send email to support@behealthyoga.com today.
