Simple, Practical, Science-Based Tips for a Long Healthy Life from Experts in Nutrition and Exercise Science
Written by Dr. Bob Murray
Yikes! How did all those wrinkles suddenly appear on my face? And what can I do to make them disappear? From creams, lasers, and even vampire facials (more on that later) there are many so-called treatments and cures.
What causes wrinkles?
First, let’s understand why wrinkles appear. The simple explanation is that, as we age, our face gradually reshapes due to changes in fat deposits, bone structure, connective tissue, cartilage, immune cell activity, and facial muscles (Hello, Botox!), along with alterations in the structure and function of all the cells that make up our face. Ultraviolet light from the sun is the #1 promoter of faster facial aging, along with air pollution, smoking, and a diet low in nutrient-rich fruits and vegetables.
Can what we eat affect wrinkles?
Much of the damage that occurs in the face is due to the production of free radical molecules that can damage DNA and negatively affect the normal repair of damage that is essential for maintaining healthy, youthful skin. That kind of free-radical damage can be reduced by limiting exposure to the sun, using sun blocks, and ensuring that our diets (with or without supplements) contain ample amounts of vitamins A, E, and C, coenzyme Q10, polyphenols (found in fruits, veggies, spices, red wine, dark chocolate), and alpha-lipoic acid (found in broccoli, spinach, potatoes, and lean red meat) all of which have antioxidant properties. The decline in sex hormones, along with many other hormones, that occurs with aging (and menopause) also contributes to facial aging by affecting the production and repair of skin proteins.
Importance of connective tissue or the glue had holds us tother.
The health and vitality of the various layers of the skin depend upon the production of connective tissue proteins such as collagen and elastin, ample blood supply, and skin cells capable of repairing damage and operating normally. The specialized skin cells responsible for producing collagen and elastin become less active with age, adding to a loss of skin integrity. Topical vitamin A and maintaining skin hydration can help protect collagen.
Dermatologists can recommend a variety of treatments and ointments to help reduce—but not eliminate—wrinkles. Good nutrition is also important. Almonds, walnuts, pistachios, and pomegranates all tout benefits for skin health, so including these foods in our weekly diets can’t hurt. One of the many benefits of eating a diet that contains a variety of foods is that we then consume an enormous variety of different nutrients, including those that support skin health.
What Does It Mean For You?
- Reduce sun exposure. Sun damage is unavoidable. After all, some sun exposure is healthy. Those of us who grew up in the era when we tried everything possible to maximize sun exposure (remember mixing baby oil and iodine?) sustained sun damage that is now etched on our faces. Our current goal is to not add to that damage. The best way to do that is use sunblock and reapply often!
- Stay active. Regular physical activity increases blood flow to the skin and promotes overall good health, both of which give skin a healthy glow. Research shows that both aerobic and resistance training reduce skin aging; exercise promotes the release of hormones and exerkines (chemicals released by muscles, connective tissue, fat cells, and other tissues) that improve skin elasticity and thickness. There is also evidence that regular facial exercises improved facial appearance in middle-aged women by promoting the hypertrophy of cheek muscles.
- Consult a dermatologist. The focus of this blog is on diet and exercise for skin health. Dermatologists can offer lots of additional ways to combat wrinkles. Keep in mind that the skin that we see in the mirror is brand new about once each month, so that’s one important reason why good skin care can help.
- Eat healthy. We are what we eat and our face reflects that. That also goes for staying well hydrated because doing so enables the body to function at its best. Diets high in simple sugars and fried foods promote the production of molecules (AGEs: advanced glycation end products) that modify the structure of collagen, making it more difficult to repair or remove deformed structural proteins. Some research reports that consuming hydrolyzed collagen supplements can improve skin elasticity and hydration, reducing the depth of wrinkles. (For more on collagen supplements, click here.)
What about vampire facials? Making the rounds on social media (especially TikTok) is platelet-rich plasma (taken from your blood and spun down into component plasma) and injected into the face. While PRP therapy is used for sports injuries, the evidence for renewing your facial skin is very thin. And don’t expect your insurance to cover the high cost. Google vampire facials and you will see why it is called a vampire facial! (For a more on vampire facials, check out this article from McGill Office for Science and Society.)
Next up? B is for Biotics…Pre, Pro, and the new kid on the block, Postbiotics…everything you need to know.
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