In my role as a member of their Brain Trust, I spoke to NewBeauty Magazine about the keys to anti-aging and maintaining youthful skin in a recent interview…

 

What specific nutrients or vitamins are most beneficial for maintaining youthful skin and overall health?

One of the most undervalued nutrients when it comes to skin is actually dietary protein – we typically think of protein intake as important for skeletal muscle but amino acids (the building blocks of protein) are also essential for skin health and collagen and elastin protection and regeneration. By ensuring we have adequate intake of dietary protein we give our skin the raw materials to form new skin proteins. In particular, proline, glycine, and hydroxyproline are specific amino acids that are essential for collagen synthesis. Omnivores can consider grass fed beef, pasture raised chicken and wild caught fish, with organic tofu, tempeh and quinoa great options for plant based diets. 

 

How do antioxidants in foods contribute to the anti-aging process?

Free radicals are harmful compounds that are produced naturally in the body through normal metabolic processes and external factors such as pollution, UV radiation, and smoking. In relation to our skin health they can cause protein oxidation, cross lining, lowered enzyme activation, disruption of cellular signaling and DNA damage, all of which increase premature aging throughout the body and in the skin. Increasing the amount of antioxidant rich foods in our diet (brightly colored fruits and vegetables, nuts and seeds, cacao, green tea and EVOO) and considering antioxidant supplements (Vitamin C, Glutathione, Zinc) may all help minimize free radical damage to the skin and promote youthful looking skin. 

 

Are there particular foods or food groups that people should incorporate into their diet to help reduce signs of aging?

On a fundamental level, increasing intake of lean proteins, brightly colored fruits and vegetables and healthy fats (avocado, extra virgin olive oil, nuts and seeds) are beneficial for overall health and reducing signs of aging). The next stage can be thinking about adding collagen rich foods and supplements (such as collagen powder and bone broth), increasing intake of foods that reduce inflammation (think wild caught salmon which has anti-inflammatory fatty acids and a potent antioxidant called astaxanthin, spices such as turmeric and ginger), polyphenol rich foods such as berries and dark chocolate, foods that can help reverse DNA methylation such as green tea, extra virgin olive oil and shiitake mushrooms and probiotic rich foods that help with gut health and helping the body produce superoxide dismutase, a potent antioxidant. 

 

Can certain dietary habits or patterns accelerate the aging process, and if so, which ones should be avoided?

Reducing or eliminating alcohol consumption can be very beneficial for anti-aging as it has a multitude of negative effects on skin health, impacting its appearance and overall condition in several ways. When alcohol is consumed, it acts as a diuretic, leading to dehydration. This dehydration is not just internal; it visibly affects the skin, leaving it dry and dull. Over time, this lack of moisture can accentuate fine lines and wrinkles, giving the skin a prematurely aged appearance. Additionally, alcohol consumption can trigger inflammation throughout the body, which often manifests on the skin as redness, puffiness, and even acne flare-ups. Alcohol also affects the liver’s function, which in turn impacts the digestion and absorption of vital nutrients necessary for maintaining skin health. Deficiencies in vitamins such as A, C, D, E, and minerals like Zinc can lead to a lackluster skin complexion and weakened defense against environmental damage.

High alcohol consumption is also closely linked with oxidative stress, contributing to the acceleration of the skin’s aging process. This oxidative stress diminishes collagen and elastin, essential for maintaining the skin’s elasticity and firmness, leading to visible signs of aging. 

Excessive intake of sugar and refined carbohydrates can also lead to a process called glycation, where sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (AGEs). As AGEs accumulate, they can affect the skin’s collagen and elastin, proteins that keep your skin firm and youthful. Proteoglycans, which are essential for skin hydration and the integrity of the extracellular matrix’s integrity, are also impacted by glycation, lowering levels of hydration and elasticity. 

 

How does hydration play a role in anti-aging, and what are the best sources of hydration beyond water?

Proper hydration is crucial for maintaining skin health and preventing signs of aging as it helps to maintain skin elasticity, reducing the appearance of fine lines and wrinkles. Adequate hydration strengthens the skin barrier, protecting against environmental damage and moisture loss, while supporting efficient cell turnover for a fresher, more youthful complexion. Additionally, it prevents dry, flaky skin, which can make wrinkles more pronounced, and improves skin texture, making it appear softer and more supple.

Foods like watermelon, cucumber, and strawberries have high water content and provide essential vitamins and antioxidants. Leafy greens such as spinach and lettuce are also excellent choices, as they are rich in water and nutrients. Citrus fruits like oranges and grapefruits offer hydration along with vitamin C, which supports collagen production. Additionally, tomatoes, celery, and bell peppers contribute to hydration and supply important vitamins and minerals.

 

Are there any common misconceptions about diet and anti-aging that you would like to clarify?

The power and potency of diet for skin anti-aging is still so underestimated – the level of understanding is far higher than it used to be when I first started specializing in beauty nutrition in 2017 but I still think it is an underutilized tool in most people’s beauty regime. When we combine the power of skin nutrition, in-office treatments and at home topicals then when we really see incredible results. 

 

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