Aging, Glycation and What You Can Do About It
Wrinkles are caused by structural changes in the skin and are a natural part of the ageing process. While we cant really stop this from happening, we can slow it down. Wrinkles and fine lines are exaggerated and accelerated by UV damage, nutritional insufficiency, alcohol and caffeine overconsumption, lack of water intake, low intake of essential fatty acids, excess sugars, refined carbohydrates and stress. Some of these factors can contribute to free radical formation and damage, oxidative stress and glycation. But park free radicals and oxidative stress for a moment and let’s talk about glycation.
Glycation of the skin occurs when sugar molecules bind to protein and fat causing cross-linking between collagen fibres. AGES (Advanced Glycation End Products) are formed that cause collagen degradation and subsequently skin sagging and premature ageing and all the other wonderful skin challenges that come with inflammation. AGES affect enzyme activity causing tissue damage and can affect multiple body systems leading to other inflammatory and age-related conditions such as cardiovascular disease and Alzheimers. The binding of sugars to proteins and fats cause a surge in insulin which then increases levels of testosterone that can also contribute to the formation of acne.
So guess what ladies in your 30’s and 40’s? That gorgeously plump complexion and sun kissed glow is slowly diminishing and if that weren’t enough, now you’ve been hit with wrinkles AND acne and you might be wondering what the hell have you done in your life to deserve such karma! 😩😭 Life is cruel isn’t it?
So what can you do about it? Lets talk about a few things that can definitely help, because in my eyes it’s never too late to start looking after your health.
Sleep
Sleep deprivation can influence the bodies ability to regulate hormones. One of the hormones that can become impaired is insulin. Improving sleep can help to regulate hormones, stimulate blood flow and oxygenation providing nutrients to the skin, improve lymphatic circulation making the elimination of waste materials more efficient and can even improve collagen and elastin. 7-9 hours of quality sleep is essential for skin recovery and repair.
Stress
Stress increases free radical damage, oxidative stress and cortisol production in the body that affect the breakdown of collagen resulting in loose skin, wrinkles and fine lines. Stress can also worsen or exacerbate acne in predisposed individuals and reduce the body’s ability to heal by depleting essential nutrients. Wounds heal much slower when a person is stressed. Getting to the bottom of why you are stressed and implementing stress reducing strategies can significantly improve the quality of your skin and overall wellbeing.
Sugar
I’m talking added sugars [or the sneaky sugars found in foods you think don’t have any ie. yogurt]. Always check the quantity of sugars that are added to your packaged foods. You’d be surprised of how much these all add up to during the day. And for goodness sake EAT THE DAMN FRUIT! In its WHOLE form. Fruit is full of fibre and an important and a necessary food for your gut microbes as well. Healthy gut = healthy skin.
Snacks
Snacks are not all bad. But they can be problematic for some and I think it’s all about making good choices. Protein rich foods and healthy fats [ie. Nuts and seeds, avocado] keep you fuller for longer and lower blood sugar levels preventing insulin spikes. Low GI foods such as non-starch veggies and most fruit are very efficient at curbing hunger between meals and are full of vitamins and minerals that are essential to good health and skin
Of course, supporting the skin externally is equally as important as diet and lifestyle. Antioxidant-rich skincare that support barrier function and fight inflammation can offer protective properties and even promote the formation of collagen and elastin in the skin. Our favourite products include Organic Spa Vitamin C and ACE serums and Bare Roots Curative Serum. Sunscreen is also non-negotiable. A broard spectrum mineral sunscreen provides protection from harmful UVA & UVB rays. SPF 30+ will do the job wonderfully so don’t get too caught up in the numbers. But always remember to re-apply as needed.
