Diet tips to reduce skin wrinkles

There are two main causes that accelerate the skin aging process: exposure to sunlight and advanced glycation end products (AGE). AGEs form when proteins or fats combine with sugars. While it’s impossible to completely control this cause of aging, adjusting your diet can help protect and heal your skin.

Replace french fries with roasted sweet potatoes

French fries contain a lot of grease and salt. Foods fried in oil at high temperatures release free radicals that can damage skin cells. Exposure to free radicals accelerates the aging process due to an effect called cross-linking. Cross-linking affects DNA molecules and can weaken skin elasticity. Meanwhile, consuming too much salt can draw water out of the skin and lead to dehydration, making the skin easier to eat.

Therefore, replace french fries with sweet potato fries or baked sweet potatoes. Sweet potatoes are rich in anti-aging copper, which helps support collagen production.

Whole grain bread instead of white bread

Refined starch combines with proteins leading to the formation of AGEs. They have a direct impact on chronic diseases as well as the aging process. Foods with a high glycemic index (GI), such as white bread, can also cause inflammation in the body, which is directly linked to the aging process. Replacing traditional bread with sprouted grain bread that does not contain added sugar will be more beneficial. They also contain antioxidants that are good for the skin.

Honey or fruit instead of white sugar

Sugar is one of the common culprits causing skin problems like acne. Sugar contributes to the formation of AGEs that damage collagen. When blood sugar levels increase, the AGE process is stimulated, which will occur even faster if sunlight is present. So instead of eating ice cream on the beach, choose frozen fruit or popsicles with no added sugar. When people crave sweets, they can eat fruit or dark chocolate. For example, blueberries can prevent collagen loss.

Olive oil or avocado instead of margarine

Margarine refers to all types of butter from vegetable sources that have undergone hydrogenation into a hard, flexible form. Studies have shown that people who do not eat margarine have less skin damage and wrinkles, because this product contains more partially hydrogenated oils. These trans fatty acids make the skin more vulnerable to ultraviolet radiation, which can damage collagen and skin elasticity. You should replace margarine with olive oil or avocado because these foods are rich in anti-aging antioxidants.

Eat poultry instead of processed meat

Sausages, bacon… are examples of processed meats that can be harmful to the skin. These meats are high in sodium, saturated fat and sulfites, all of which can dehydrate the skin and cause inflammation that weakens collagen.

Choose lean meats like chicken because they contain lots of protein and essential amino acids in the natural collagen formation process. Other cheap protein options are eggs or beans.

Carefully consider soda and coffee

Soda and coffee affect sleep more than skin. Both have high caffeine content, if consumed regularly throughout the day, it can easily cause insomnia. Poor sleep increases signs of skin aging, forming dark circles and wrinkles.

If you want to drink soda or coffee, reduce the amount of sugar or replace it with something unsweetened like drinking turmeric milk instead of coffee. Turmeric is rich in antioxidants, one of the most powerful anti-aging compounds.

Limit alcohol

Alcohol can cause many skin problems such as redness, swelling, collagen loss and wrinkles. Alcohol depletes nutrients, moisture and vitamin A levels, all of which directly affect wrinkles. Vitamin A is important for new cell growth, collagen production, and ensuring skin is elastic and wrinkle-free. You should drink alcohol in moderation, women can drink one glass, and men can drink two glasses of wine a day. Make sure you drink enough water.