People acquire many experiences as they age, and although the hard-earned wisdom that accumulates through the years is something to be treasured, time can eventually take its toll on one’s outward appearance. In an attempt to turn back the hands of time, some consumers have turned to drastic measures, such as injecting chemicals into their skin or opting for invasive surgery.
However, the cliché that “true beauty lies within” may contain a kernel of literal truth. If you want to look and feel beautiful, you must be mindful of what goes into your body as much (if not moreso) than what goes on it.
Damage Wrought by Free Radicals
One of the main culprits behind the aging process is a group of molecules known as free radicals. Once in the body, these unstable structures can damage DNA, hurt the integrity of cell membranes and turn good cholesterol into bad. Not only do these actions accelerate the aging process, but they can potentially spur the development of illnesses such as cancer or cardiovascular disease.
There are many sources of free radicals, be it environmental pollution, cigarette smoke or ultraviolet radiation from the sun. This last hazard is a particular worry. The World Health Organization estimates that between 50 and 90 percent of skin cancer cases are caused by excessive ultraviolet radiation. Levels of exposure may be influenced by altitude, cloud cover, ozone layer depletion and reflective surfaces on the ground.
Furthermore, the body produces its own free radicals when cells metabolize food into energy.
The Arsenal Against Free Radicals
Antioxidants are among the most powerful weapons in the fight against free radicals and their damaging effects. Some of the most effective include:
- Vitamin A. This nutrient is essential to cell growth and differentiation, supporting the function of the heart, kidneys and other organs. Furthermore, it is important for vision. Although vitamin A is usually found in animal products, such as liver and milk, many fruits and vegetables contain beta-carotene, which is a plant pigment that the body converts into vitamin A.
- Vitamin C. Otherwise known as ascorbic acid, vitamin C helps the body produce several important substances, such as neurotransmitters and collagen. It also supports the immune system.
- Vitamin E. This antioxidant helps prevent the production of free radicals that occurs when your body breaks down fat.
- Selenium. This trace mineral is part of the building blocks that make up antioxidant enzymes.
A Fat That is Good For You
Another nutrient that can help individuals age beautifully is the humble omega-3 fatty acid. As you likely know, omega-3s help reduce inflammation in the body, which is often a driving force behind chronic disease.
Most of the benefits associated with omega-3s concern their effects on the cardiovascular system and circulation. Specifically, studies have suggested that omega-3s promote healthy levels of cholesterol and triglycerides, support normal blood pressure and help maintain healthy circulation and blood vessels.
When it comes to the skin, there is some clinical evidence that omega-3s can reduce sensitivity to ultraviolet radiation among individuals who have a condition known as photo dermatitis.
The human body cannot produce its own omega-3s and must absorb the nutrient from the diet. The best-known sources of omega-3s include fish oil from salmon, tuna, halibut, mackerel, sardines, herring and other cold-water species. Krill oil is another good option as well.
Omega-3s can also result from the body’s conversion of plant fats from sources such as flaxseed, canola, walnuts, algae and pumpkin seeds.
What to Keep, What to Toss
Although all of these nutrients are available as dietary supplements, that does not mean you can stop paying attention to the food you eat. In fact, some items that people may think of as harmless may make aging worse.
Renowned board-certified dermatologist Nicholas Perricone theorizes that there are several foods that may aggravate inflammation in the body, therefore hurting the circulation of blood and causing the outward appearance of the skin to deteriorate.
Pro-inflammatory foods include those that contain high amounts of sugar and starch, high-fat meats, fast food cooked with lots of oil and dairy foods, which contain high levels of arachidonic acid.
So what’s left in the kitchen? According to Perricone, plenty.
Beverages:
– water
– organic black, white and green tea
– herbal tea
– unsweetened pomegranate juice
– unsweetened acai pulp
– red wine, in moderation
Fruits and vegetables:
– apples
– avocados
– blueberries
– raspberries
– strawberries
– blackberries
– cranberries
– citrus fruits
– cherries
– melons
– arugula
– artichokes
– bok choy
– broccoli
– Brussels sprouts
– cabbage
– cauliflower
– mushrooms
– spinach
– tomatoes
– zucchini
– cucumbers
Seafood:
– wild Alaskan salmon
– canned salmon
– sturgeon
– tilapia
– shrimp
– Dungeness crab
– anchovies
– rainbow trout
– black cod
– herring
– mackerel
– clams
– sardines
– halibut
Grains:
– oats
– barley
– quinoa
– buckwheat
Poultry and Legumes:
– free range turkey or chicken
– Cornish hen
– Beans and lentils
Dairy:
– plain low-fat Kefir
– plain low-fat yogurt
– buttermilk
– low-fat cottage cheese
– feta cheese
– goat cheese
– reduced-fat Swiss cheese
– partly-skimmed mozzarella
Sweeteners:
– stevia
– honey
Healthy fats:
– organic extra virgin olive oil
– grape seed oil
– macadamia nut oil
– flax oil
– coconut
Revitalizing From the Outside
Consuming the right nutrients through the best possible foods will definitely boost your well-being as you age. For extra support in maintaining outward radiance, it may be helpful to pay attention to your skin regimen.
For example, moisturizers do not simply prevent and treat dry skin. They also improve tone and texture. However, the product that you decide to buy depends on the type of skin that you have.
Skin that is neither too dry nor too oily (“normal”) will do fine with a light, water-based moisturizer. Meanwhile, oily skin that is prone to acne needs a water-based product that is noncomedogenic, which will help keep the pores clear.
Those with sensitive skin that can develop rashes should use soothing products that are free from allergens, acids, dyes and fragrances, but contain soothing ingredients such as aloe or chamomile.
Extra attention may be needed for dry skin, which would benefit from oil-based moisturizers that contain antioxidants. These products are also suitable for the skin of older adults, which tends to have less active oil glands.
Certain over-the-counter cosmeceutical items for the skin boast antioxidants as key ingredients. According to a review conducted at the University of California, Los Angeles, clinical studies on these products are still early. However, there is early evidence to suggest that items containing vitamin C, E, B3 and retinoids may be effective in preventing or treating sun damage.
“In over-the-counter products, retinol appears to be the most effective retinoid based on clinical studies completed to date. However, patients should consult their dermatologist before using any topical retinoid, as side effects can occur when used with other topical products. When properly instructed by a dermatologist, most patients can tolerate topical retinoids and benefit from their effect,” says researcher Jenny Kim, M.D., Ph.D., F.A.A.D.
Additional Lifestyle Factors
Remembering to maintain a healthy balance of nutrients inside and outside the body can help slow down the hands of time, but there are other lifestyle factors that consumers must be mindful of.
One factor that can aggravate inflammation is chronic stress, which releases the hormone cortisol. If left unchecked, cortisol may kill brain cells, hurt the immune system, attack the organs and cause the skin to become thin.
There are several natural ways to deal with stress. These include talking to trusted friends and relatives, engaging in relaxing hobbies, deep-breathing exercises, meditation and regular physical activity, which can alleviate tension and cause the brain to release euphoric neurotransmitters.
Getting enough sleep every night will also help manage stress levels. People with sleeping problems should try to create a bedtime routine to relax and acclimate their bodies. Certain natural supplements may be helpful, as well.
One other lifestyle modification that can control the aging process is alcohol intake. According to Perricone, drinking can dehydrate the skin, spur inflammation and alter circulation. However, moderate consumption of red wine (one or two glasses on occasion), should be okay.
Antioxidants are Key to Ageless Beauty
