Aging is a fact. Looking your age is not. This is what the intent and the first in this series of articles that is meant to help those of you who want information and support.
From my twenty something year old self’s sun tan experiences decades ago: ‘fry, fry and fry’ a bit longer in the sun with or without sun tan oil. I was not into baking with a reflective metal screen but I saw plenty of women who did what they could to get that tan. Oh, the invincibility of youth!
Fast forward 10-15 years and women (and more and more men) are paying a lot more attention to looking good and staving lines and wrinkles as long as they can. Aren’t we all?
So what happens to our skin and what can we expect in the years to come? If these installments read like a primer on nutrition, physiology and sun skin protection, they are. You can stop reading here if this is of no interest to you. For those continuing, there are some not-so-fun facts but I would be remiss in not laying some ground work.
On a positive note, there is promising research.
Anti-aging: Nutrition: What to Put on Your Plate
Colorful fruits and vegetables. The antioxidants in colorful vegetables and fruits, such as leafy greens, deep red tomatoes, blueberries, and carrots help stop unstable molecules from damaging healthy cells. So at each meal, try and fill about half your plate with fruits and vegetables. Your goal is five to nine servings a day.
Antioxidants like vitamin C can help keep your skin younger-looking. One study linked eating lots of yellow and green vegetables to fewer wrinkles. Dark green, leafy vegetables like spinach, kale, collard, and mustard greens are great sources as are bright-colored produce such as corn, peppers, oranges, and cantaloupe.
A 2006 study in Nature reported what researchers consider evidence that the red wine compound, resveratrol directly activates a protein improving health and longevity in mice. There have been other reports that resveratrol can impact positively, premature aging, obesity, heart disease and cancer.
Omega-3 fatty acids in fatty fish offer many anti-aging benefits. They help protect your heart, lower your odds of having a stroke, and may even help guard against Alzheimer’s disease. Help yourself to two servings a week of fatty fish such as salmon and lake trout. If you typically get tuna from a can, choose albacore packed in water for the most omega-3s. If you don't eat fish, ask your doctor if you should take fish oil supplements.
Beans and lentils.
These foods give you loads of fiber and plant-based protein, so they’re an age-protecting alternative to red meat with saturated fat, which is linked to heart disease and diabetes. Beans and lentils are easy to add to soups, casseroles, and side dishes.
Foods to Avoid
Go easy on high-fat meat, high-fat dairy, and bakery treats.
Limit added sugar as much as possible.
Spare the salt.
“The Skin is a true symbol of our health because it’s the last place to get nutrition and if you can drive all those nutrients all the way through to the skin then you know it’s gotten everywhere else too and that’s something we all recognise”.