Spending your life eating too much sugar can form wrinkles on your skin. In this article we will discuss how wrinkles form and how you can eat well and maintain beautiful skin.
Glycation is to blame for forming wrinkles. It is a natural process in which blood sugar binds directly (not enzymatically) to proteins to form harmful new molecules called advanced glycation end products (AGEs). Glycation can occur outside the body, and EFAs are generally formed when sugar is heated (cooked) with protein or fat, then ingested and absorbed by the body.
Browning reactions are evidence of preformed glycation, and sugars are added to products like potato chips and cakes to enhance the browning.
Many products contain AGEs such as those with significant browning or with AGEs directly added as flavors or colorants.
The aging process begins around age 35 and increases rapidly after that, according to a study published in the British Journal of Dermatology. Aging of the skin (and blood arteries) occurs when EFAs hit the protein fibers of collagen and elastin that keep the skin (and arteries) firm.
and elastic. Once damaged, the resilient, resilient collagen and elastin dry out and become brittle, leading to wrinkles and sagging.
Collagen in the skin is present in three types: type I collagen, type II collagen and type III collagen, with type III being the most stable and durable, another factor in the skin’s resistance to wrinkles. Glycation transforms type III collagen into type I, which is more fragile and makes the skin look and feel less supple.
Another powerful touch of EFAs is that they deactivate your body’s natural antioxidant enzymes, leaving you more vulnerable to sun damage.
Diabetics, who can suffer years of undetected high blood sugar, often show early signs of skin aging.
For sugar damaged skin, there is a way to make new collagen with products that contain retinoids (Retinol). To keep this new collagen flexible, prevent AGE formation by taking steps to minimize the damage that sugar causes to your skin. Here are some tips to eat right, fight wrinkles, and keep your skin looking younger:
1- Use honey to sweeten to reduce the extra sugar:
Practically, it is difficult to eliminate sugar completely, you still eat other foods that contain carbohydrates that are digested to glucose.
-the primary glycation sugar. Limit added sugars to no more than 10%
of total calories. If you need 1800-2000 calories per day, then you only need to take 180-200 calories from sugar (about 10-12 teaspoons),
If you substitute it for honey, it will be only 4-5 teaspoons, since honey is 2-3 times sweeter than sugar.
If you buy prepared food, look for hidden sugar, such as barley malt, corn syrup, dextrose, fruit juice concentrate, maltose, maple syrup, molasses, and turbinado on the label. To calculate, find
total carbohydrates and dividing by 4 to get the number of teaspoons, or calories from carbohydrates and dividing by 16. For example, if the sugars are 8g, you get 2 tablespoons per serving, if the calories from carbohydrates are 48, then you get 3 teaspoons per serving.
Look for corn syrup on the label and avoid it.
2- Be careful to take vitamins B1 and B6 at least 1 mg per day:
These vitamins were shown to be potent AGE inhibitors in several published studies. Most multivitamins give 1 mg of both. You can get into the habit of eating Goji Berries, they are very rich in vitamin C, E, B1, B2 and B6.
3- Use broad spectrum sunscreen SPF 30 every day, preferably based on zinc oxide:
According to the British Journal of Dermatology study, significantly more AGEs are produced on sun-exposed skin than on protected skin.
4- Replenish free radical fighters – Antioxidants:
Eat more antioxidant-rich fruits, nuts, and vegetables, like blueberries, walnuts, and red peppers, and apply topical antioxidants like green tea and vitamin E and A. Free radicals make it easier for sugar to react with protein.
5- Use these interesting new compounds:
They rescue your collagen and elastin by binding to the molecules that initiate the glycation process and preventing them from damaging your valuable proteins. Examples of these products are Aminoguanidine and Alistin.
6- Put these foods on your list of favorites:
# Turkey contains a useful protein that slows cross-linking, it is a great idea to eat it at least two or three times a week, better if it is smoked.
# Beets: All purple foods like beets contain pigments called anthocyanins that help maintain collagen production in the skin.
#Chocolate – In a study conducted in Germany, it was found that after drinking cocoa, blood flow to the skin increased and therefore received higher levels of nutrients and moisture.
# Olive oil has been touted as one of the best natural anti-wrinkle ingredients for removing wrinkles.
# Tomatoes contain lycopene which prevents cancer and wrinkles.
Other vegetables, fruits are citrus, blueberries, spinach, broccoli, pineapple, mango, brown rice, whole grains, kale, and carrots.
Don’t be fooled by the sweetness of sugar, once ingested it can distort both your arteries (hypertension) and your skin, not to mention distort your waste line.
