Is Your Diet Giving You Wrinkles?

Is Your Diet Giving You Wrinkles?
Written by RealAge, Inc., peer-reviewed by Dr. Axel Goetz,

Wrinkles may be an inevitable part of aging, but that doesn't mean fighting them is useless. Protecting your skin from exposure to ultraviolet radiation is the most significant thing you can do to prevent wrinkles, sagging, and discoloration. And, some people try invasive techniques, such as chemical peels, Botox, dermal fillers, or surgery.

But those efforts are all done from the outside. What about protecting your skin from the inside? Shield Your Skin

• spend less time outdoors
• clean your skin gently each day and wear moisturizer
• wear sunscreen, hats, and sunglasses



Can something as simple as modifying what you eat and drink help you smooth the lines on your face or prevent future wrinkles?

Erase wrinkles NO, look younger YES
Studies show that what you eat, or don't eat, has a definite effect on the health of your skin. As the outermost barrier of the body and your largest organ, the skin is continuously exposed to various sources of stress, including many environmental factors. So, although a new diet won't clear away all your wrinkles or halt skin aging, nutrition can make a huge difference not only in how you look, but also how you feel. This in turn will influence how young or old you may appear to be.

Food fight... against aging
Researchers are just beginning to explore the extent of diet's role in the skin aging process. One recent study revealed that people whose diets are rich in vegetables, beans, olive oil, nuts, and multigrain breads are less likely to wrinkle than those who feast on red meat, butter, and sugary foods.

Experts suspect that antioxidant vitamins A, C, and E and the minerals zinc and selenium may keep wrinkles at bay by reducing the amount of potentially damaging free radicals produced by skin cells. One study revealed that a supplement that included a combination of these antioxidant vitamins helped protect the skin from aging due to solar UV exposure.

Another study suggests that for light-skinned people, consuming a diet rich in carotenoids offers similar UV protection and also may contribute to healthy skin coloring.

To achieve a healthy, youthful glow, turn away from the sun and turn to carotenoid-rich foods such as cantaloupe, apricots, carrots, sweet potatoes, spinach, and other fruits and vegetables that have deep green, yellow, orange, and red hues. A multivitamin may provide your skin further protection against aging.

In addition, several research reviews have revealed that botanical antioxidants show promise as an effective means of protecting skin cells against ultraviolet radiation; this is another good reason to eat at least four servings of fruits and five of vegetables each day.

Some Healthy Food Choices for Your Skin and Body
Choose Nutrients Supplied
Vegetables
Spinach, leaf lettuce, carrots, squash, sweet potatoes Vitamin A (carotenoids)
Tomatoes, bell peppers Vitamin C
Fruits
Papayas, mangoes, cantaloupe Vitamin A (carotenoids)
Oranges, grapefruits Vitamin C
Other Foods
Fortified whole-grain cereals (check label) Vitamins B, D, zinc, selenium
Nuts, sunflower seeds Vitamin E, zinc
Salmon, tuna Vitamins D, E, calcium, omega-3 oils, selenium, protein
Vegetable oil Vitamins D, E
Low-fat milk Vitamin A (retinol), calcium, zinc, selenium
Eggs Vitamins A (retinol), E, B, zinc
Legumes, dried beans Vitamins B, zinc


Find more skin-healthy food selections with the RealAge Vitamins and Nutrients Best Bets.

Visit the water fountain of youth—several times a day!
Imagine what happens to a plant when it goes without water for too long. It begins to droop, then it becomes dry and brittle. Watering the plant may bring it back, but it will likely have damaged leaves. Water works similarly within people. By drinking water, you moisturize your skin from the inside out, helping to maintain its elasticity and suppleness—less drooping, less drying, and less damage. Monitoring such things as your thirst and energy levels, as well as the concentration of your urine, is a good way to assess whether you're getting enough to drink. Alcoholic beverages and caffeinated drinks such as coffee, tea, and colas don't count; they have a diuretic effect that may deplete your body's water supply. Exercise and low humidity climates also can affect your body's water level. Remember to drink extra water each day to account for these factors.

The bottom line: you'll get out what you put in
It may not be a sure cure for crows' feet, brow furrows, or laugh lines, but improving a few food and behavior choices could save your skin. Although studies specific to wrinkle prevention are currently limited, a
host of other studies reveal that the same vitamins and nutrients
that may protect your skin also are beneficial to the health of your eyes, teeth, nails, bones, and circulatory system. So, if a more youthful appearance is what you seek, then skin is only a portion of the equation. By eating a diverse diet, including five servings of vegetables per day, you can make your RealAge as much as 4 years younger. And adding more antioxidants and essential oils can bring out a healthier and younger-looking you. RA

Healthy Tips

• Look for foods containing vitamins A and C, zinc, lean proteins, and essential fatty acids. These are great for healthy skin.
• Leave the skin on fruits and vegetables (wash well) and eat raw or lightly cooked for optimal nutrition.
• Minimize intake of simple or high glycemic-index carbs, such as enriched bread or flour products, processed and refined foods, candy, and soft drinks. These are often nutrient poor and high in sugar.
• Include complex or low-glycemic index carbohydrates, such as whole-grain breads and cereals, and legumes.

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