It's easy to lose sight that nutrition can have a significant impact on how your skin ages. We usually think of skin care products as being the main treatment for ageing skin.......try this cream, use this serum, have some subtle botox and fillers.

 

There are a small selection of prescription treatments and over the counter creams and serums that are effective for health skin ageing and which have scientific standing. This include:

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• retinol and tretinoin (vitamin A)

• ascorbic acid (vitamin C)

• acids e.g. salicylic acid, glycolic acid

• Daily Sun Protection Factor 

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There are many other factors which also have a significant impact on skin health:

 

Smoking

If you do this, and you want to have healthy and supple skin, stop. Simple as. Smoking produces oxidative stress in the body and breaks down collagen. Smoker's lines are those deep creases around the mouth, which for a dermatologist, are notoriously difficult to treat.

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Sun

UV radiation from the sun is one of the most well known skin damaging and ageing factors. Be sensible, avoid sun bathing and wear sun screen. A little sun is important for vitamin D, and you can get this from exposing arms and legs for 20 minutes without sun cream. 

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Diet 

There are many dietary factors which can nourish or harm the skin.

Skin damage from the inside may be caused by a reaction called ‘glycation’. This is a process in which collagen fibres (the scaffolding of your skin) are reduced in elasticity by losing the cross links between the fibres, leading to wrinkles and lines. Sugar and processed carbohydrates increase this glycation, and also cause inflammation in the body, which is not good for the skin. Some foods can have the opposite effect, including healthy fats, vegetables, wholegrains and fruit.

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Sleep 

In a study published in 2015, chronic poor sleep quality is associated with increased signs of ageing, diminished skin barrier function and lower satisfaction with appearance. I have a number of clients who have reported that one of the happy ‘side effects’ of improving their diet has been better sleep.

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Is there an "ANTI AGEING" DIET?

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Absolutely. 

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It is interesting that many of the effective skin treatments in the form of creams, serums and medications, are derived from vitamins which are found in food. "Feeding' your skin's epidermal layers from the inside (a bit like adding fertiliser to soil for flowers to bloom beautifully), can have a significant positive influence on your skin.

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Vitamin A (retinol) found in orange coloured vegetables, fish liver oil, egg yolks.

-stimulates synthesis of collagen and elastin

-stimulates proliferation of epidermal cells, improving skin thickness 

-protects the skin against UV radiation

-reduces sebum and limits the development of Propionibacterium acnes

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Vitamin C (ascorbic acid) found in citrus fruit, berries, red peppers, tomatoes, potato skins.

-stimulates ceramide synthesis

-influences skin hydration

-takes part in collagen synthesis 

-protects against UV radiation

 

Other foods to help the skin:

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Healthy fats – reduce inflammation and promote collagen synthesis. If you’re not getting enough healthy fats in your diet, your skin may be dry, red and more prone to spots and skin conditions such as psoriasis and eczema. Fats are also needed for your body to absorb vitamins A, C, D which are all important for healthy skin. 

Great dietary sources include salmon, mackerel, and sardines, as well as flaxseed, walnuts, cashews, olive oil, avocado, pumpkin seeds, sunflower seeds. If you don't eat fish very often then I recommend an omega 3 supplement.

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Whole grains and more unprocessed carbohydrates – replace processed carbohydrate foods e.g. biscuits, sweets, cake, pastries, white bread, white rice, with wholesome alternatives as these have a lower glycaemic index so keeping blood sugar levels down. They also provide a multitude of vitamins, minerals and plant pyhtochemicals. Vegetables, fruit, beans, lentils, brown rice, yogurt and oats are fantastic.

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Enough fluid - studies show that "deep" skin hydration occurs with additional water intake in individuals with lower prior water consumption. Reductions of clinical signs of dryness and roughness were observed and the extensibility and elasticity of the skin increased.

Good fluid options include water, green tea, black tea, herbal teas, diluted cordial, and coffee.

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