For a long time, doctors have been telling us how important it is to use sunscreen. The sun damages our skin and can cause skin cancer. On the other hand, if you don’t get enough sun that can be bad for our health due to lack of vitamin D.
So what should we do? Should we hibernate as much as possible and avoid the sun? Perhaps we should soak up as much sun as possible to get high levels of Vitamin D. For a lot of people they try to find a healthy balance of sun exposure, everything in moderation right? The reality is there are things that are bad for us, but we need to find common ground by changing our behaviour.
Good and bad habits change our health and, for that reason, our skin is but one habit you probably don’t think much about when you eat. Maybe you’re eating something right now that will change the way your skin ages. An orange would be great for your skin, whereas eating a chocolate bar, not so much.
According to Dr. Leslie Baumann, a Miami-based dermatologist, foods that are nutritionally deficient destroy the elastin and collagen that keeps the skin firm looking. These ageing effects begin to appear around the age of 35 and continue to increase.
This may sound unpleasant, but don’t panic just yet. Even though there are a copious amount of food that can make you look older, there are also anti-ageing foods that help fight the ageing process.
Let’s take a look at what foods can cause your skin to age and which ones you should eat more of to fight off aging skin.
Avoid Simple Sugars
The process that happens when sugars break down is called Glycation. Glycation wrecks collagen, a protein that keeps skin looking smooth and firm. So when your diet consists mainly of simple sugars, like sodas, and junk food, your skin gets damaged.
Make sure you substitute
Leave that sugar bowl alone. As a substitute whenever you have a yearning for something sweet, eat a handful of cherries or some strawberries sweetened with stevia. Stevia is easy to digest and does not trigger glycation.
It is quite common that when we feel tired; we turn to foods that give us a rush of energy such as white bread, white pasta, ice cream and French fries. These foods are very low in fibre and have a high glycemic index. They are high in simple sugars, and an unhealthy habit and can make you look older than you are.
Instead eating simple carbs, try to eat complex carbohydrates, they fill you up and provide plenty of fibre that won’t leave you feeling hungry a few hours later. Complex carbohydrates also have a low glycemic index, meaning they won’t cause a sudden spike in your blood sugar, which is always followed by an unexpected low.
Fruits like apples and cantaloupe, beans, most vegetables and whole grain or multi-grain breads are excellent sources of complex carbs. Baked beans on a slice of whole grain toast can be a good complex carb breakfast.
Eat Plenty of the Right Kind of Fat
Maybe you’re thinking; I eat a lot of fat, but if you’re not eating enough of the “good fat” then you’re depriving your body of fat.
A low-fat or fat-free diet can be terrible for your skin. Fats are essential; they help maintain healthy skin cells. When you don’t eat enough of the good fat, your skin suffers.
Essential fatty acids, particularly omega-3 and omega-6 are the building blocks of healthy cell membranes. These foods also contain polyunsaturated fats, which help keep skin healthy by producing the skin’s natural oil barrier. Polyunsaturated fats keep skin hydrated, plump and youthful in appearance.
Some good choices of foods rich in omega-3s, omega-6s, and polyunsaturated fats are most nuts, oily fish such as salmon sardines prepared in olive oil and fortified eggs eaten with grains. In fact, nearly anything prepared with olive oil can be a good choice.
You Need the Right Kind of Protein
Wouldn’t it be nice to eat a nice piece of steak every day? For some of us it probably would, but this kind of food behaviour can destroy not only your kidneys but also your skin. Processed meats have high amounts of sugar, sodium nitrite, and fillers and they do not provide the same benefits as fish, lean meats, poultry and whole eggs.
Eat organic! When you eat natural protein, you immediately reduce the chemicals, livestock pesticides and antibiotic residue you eat, all of which are considered to harm your o skin and organs.
When you eat protein without these chemicals, you will notice that your skins complexion improves. After eating a well-balanced diet containing lean, organic protein for a few months, you may begin to get that vibrant appearance you‘ve been trying to achieve for years.
Change is usually a good thing, specifically when it comes to your health and your skin’s health. It’s never too late to change your eating habits. After all, food is one of the few factors that you actually have some control over. It’s your choice, choose wisely!