Aging is a natural process that occurs to every one of us. It cannot be stopped but it can be delayed.  Some people age gracefully while some need extra care to keep their skin looking younger. This difference is an output of a combination of factors – genetic makeup, heredity traits, and lifestyle. Skin aging typically involves the development of fine lines and wrinkles, loss of elasticity, rough texture, and discoloration. To maintain the shine and beauty of the face, a few changes we need to bring in our daily life. If we follow a healthy diet, sound sleep, and a proper skincare routine, we can easily attain healthy and youthful skin.

HEALTHY EATING

Many research suggests that eating foods rich in protein, fat and certain vitamins and minerals might provide valuable anti-aging effects. The most essential part required for glowing skin is protein and fat. Include more protein and fat foods in your daily diet.

Fat

The health and shape of your facial cells are maintained by fat. The fat which is deposited below the skin of the face gives shape and glow to the face. When you do dieting or when there is a reduction in blood cholesterol, the facial volume and thickness of the fat under the facial skin gradually reduces and this leads to wrinkles, crow’s feet, and overall sagging on the face. 

Moreover, some hormones help in maintaining the youthfulness of our skin, especially the sex hormones in men and women. The proper functioning of these hormones also requires fat. The most beneficial fats required for our body are olive oil and virgin coconut oil. When these oils are heated for cooking, the amount of beneficial fats may reduce to some extent therefore, experts suggest to incorporate these oils into our dishes as a dressing after cooking. This is because the good fat in our blood (HDL) can be increased and it helps to maintain the tone and shine of the skin. Avoid trans fats from deep-fried foods and hydrogenated vegetable oils, which can promote free radical damage and aging. The healthy fats are found in nuts like walnut, almonds, etc., avocado, olive oil, saltwater fishes like sardines, mackerel, tuna, small fishes which have lean protein, and omega3 fatty acid foods. Healthy fats should be included more in the diet for the benefit of the skin.  According to a study published in the American Journal of Clinical Nutrition, women with a higher intake of healthy fats had fewer wrinkles and firmer skin tone.

 Protein

The essential foundation of healthy, ageless skin – collagen and elastin are proteins made up of amino acids and found in abundance within the body. The adequate intake of protein helps synthesize collagen and elastin in the body. Collagen helps to maintain the tone of the face and increases the thickness and volume of hair. While Elastin helps to reduce the wrinkles of the face. Protein can be found in eggs, fish, meat, peas, gram, lentils, paneer, and milk. Avoid consuming red meat like mutton, pork, duck, and beef as much as possible and include more white meat and lean proteins.

Vitamin A

Two important vitamins required to maintain youth are vitamin A and vitamin E. Vitamin A is essential to synthesize collagen in our body, to make our skin soft, and maintain the firmness preventing the skin from sagging downwards. Sunburn and tanning due to sun exposure can be removed with the help of Vitamin A. Leafy vegetables, milk, cheese, organ meat like liver, yogurt, colored fruits, and vegetables that contain carotenoids like apple, pomegranate, carrot, capsicum, sweet potato, etc, have an abundant amount of vitamin A.

Vitamin E helps to maintain the tone and elasticity of the skin. It helps to get rid of skin issues like rashes, wrinkles on the forehead, and scalp itching. As you grow older, the sex hormone levels gradually decrease in men and women. But, by a regular supply of Vitamin E, the activity of sex hormones is maintained properly thereby maintaining youthful skin. Vitamin E is naturally available in leafy vegetables, all varieties of seeds, nuts, olive oil, red bran rice, avocado, etc. Vitamin E is beneficial for our liver and maintains cell health and the elasticity of blood vessels.

Hydrate:

Drinking at least 2-3 liters of water daily can keep your skin healthy and youthful-looking. Just as your skin requires external moisturization and hydration, our body needs enough water to work properly. Lack of water results in an increased appearance of wrinkles and lines and creates more dry areas and dullness.

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WHAT ARE THE FOODS TO AVOID?

In addition to this, we must avoid a few things that promote aging in our bodies. Avoid the intake of food that causes aging. Studies have found that harmful compounds called Advanced Glycation End-products (AGEs) may also have a powerful effect on your metabolic health.  

AGEs are harmful compounds that are formed when protein or fat combines with sugar in the bloodstream. These products cause aging and may create problems for the liver and kidneys. AGEs can also form in foods. Foods that have been exposed to high temperatures, such as during grilling, deep-frying, or roasting, tend to be very high in these compounds. The products available in the market which contain sweet and fat or protein together have AGE in large amounts like ice cream, soya sauce, barbeque sauce, mayonnaise, trans fat, margarine, doughnuts, sugary pastries, etc.

SUGAR is a major contributor to the loss of firmness in the skin, which can age you significantly. Excess sugar consumption can lead to aging. Poor diets that are high in sugar have been linked to advanced glycation end products (AGEs) which cause wrinkles and loss of collagen and elastin.

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Lifestyle Changes

Experts recommend people to consider the following lifestyle practices to improve the appearance of skin and prevent premature skin aging:

• Sleep is one of the most important physiological processes. Adequate sleep improves circulation around the eyes and decreases puffiness and dryness. Getting eight hours of sound sleep is essential for making your skin look more refreshed and youthful. During sleep, our body repairs itself, skin’s blood flow increases, and reduces wrinkles and age spots. The lining of the GI tract is turning over to ensure your body can absorb all the nutrients you are eating to keep your skin healthy and happy.
• Sun Protection: Many studies show that repeated sunburns may lead to much higher cases of skin cancers and skin damage. Sunscreen is one of the most effective ways to protect you from the sun. The sun causes dark spots, pigmentation, or even wrinkles. So, it is always advisable to use a broad-spectrum sunscreen with at least SPF 30 or physical protective barrier clothing, sunglasses and hats for protecting the skin.
• Say No To excessive smoking and drinking, processed foods, excess caffeine, stress, sedentary lifestyle, prolonged sitting, late working hours, and obesity.
• Don’t Over-Wash Your Face.  By washing your face too often, by over exfoliating or scrubbing, you’re actually washing away the protective barrier that your skin has. When you do cleanse within your skincare routine, be sure to use cold water and immediately follow up with a moisturizer.
• Moisturize your skin regularly. When you apply moisturizer, it traps the water in your skin and keeps it hydrated and fresh.
• Increase your Antioxidant Intake. Research has shown that the antioxidants in vitamins C and E can protect the skin from sun damage and help reduce damage in skin cells caused by harmful free radicals, which contribute to aging skin. Include antioxidant-rich fresh fruits and vegetables in your daily nutrition promotes elasticity and hydration.
• Stress can speed up the aging process. Stress affects our body by releasing specific stress hormones. These hormones increase inflammation and reduce our body’s ability to repair the damage. Excess inflammation can make the skin less plump by breaking down collagen. Frequent exercise, meditation, a healthy well-balanced diet, and getting enough sleep are the primary habits that can relieve stress.

If you follow a healthy diet, sound sleep, and proper skincare, can keep your skin supple, elastic, and youthful-looking. ”Stay Glowing, Stay Young!

Disclaimer:  Content on this site is for reference purposes and is not intended to substitute for advice given by a physician, pharmacist, or other licensed healthcare professional. You should not use this information for self-diagnosis or for treating a health problem or disease. Contact your healthcare provider immediately if you suspect that you have a medical problem. We by no means will be held responsible for any bad effects that can come out of using these medicines. 

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