At the LifeShape Clinic, we are huge advocates for eating a balanced diet and keeping active for overall health. However, did you know the foods you eat may affect what you see in the mirror in more ways than one?

Is Your Diet Ageing Your Skin?

We all know eating a poor diet can affect our waistline, but it may also make you look and feel older. Processed foods can promote inflammation or the cellular damage that accelerates ageing. So, what foods could be ageing your skin?

• Deep fried foods increase inflammation in the body, raise your bad cholesterol (LDL cholesterol), and lower your good cholesterol (HDL cholesterol).
• Processed meats are high in nitrates and saturated fats which also lead to inflammation.
• Alcohol has a visible impact on your complexion in many ways. Alcohol can cause enlarged blood vessels making your skin look red. It can also inhibit the healthy functioning of your digestive system, making it harder for you to absorb essential nutrients needed for healthy functioning of the skin. Not to mention alcohol dehydrates you, making wrinkles appear faster!
• Pastries are packed with refined carbohydrates and added sugar. Sugar damages your skin through a process called glycation which can lead to collagen damage, ultimately causing sagging and deep wrinkles.

9 Things to Eat for Youthful Radiance

The good news? You don't have to see a plastic surgeon or turn to drugs to feel youthful again. While there is no miracle diet to stop the ageing process, an overall healthy diet can really make a difference in our health and skin as we age.

Diet plays a huge role in the appearance and youthfulness of your skin. A study by the University of Sydney has proven nutrition (including overall calories and macronutrient balance) had a greater impact on ageing and metabolic health than three drugs commonly used to slow down ageing.

• Eating a diet rich in whole foods (vegetables, fruits, legumes, whole grains and lean proteins) does wonders for your skin – whole foods are rich in antioxidants and anti-inflammatory properties.
• Collagen-rich foods or foods that boost collagen production can help create the building blocks (amino acids) you need for great skin. Collagen (which provides skin firmness) and elastin (which supplies skin elasticity and rebound) are two major proteins found in our skin which help give it its supple, youthful appearance. Over time these proteins age and function less youthfully, a process which is further accelerated by inflammation and cellular damage caused by a poor diet. Bone broth - made of animal bones and connective tissue contains collagen, calcium, magnesium, phosphorous, glucosamine, chondroitin, amino acids, and many other nutrients. Click here to learn how to make your own stock or what commercial broths we recommend.
• Vitamin C is involved in collagen synthesis, wound repair and skin regeneration processes.  When Vitamin C is at a higher concentration in the skin, there is lower prevalence of wrinkles and dryness. Vitamin E is a well-known antioxidant that protects cells from oxidation or damage and becomes a photo protectant against sun damage when combined with Vitamin C and other antioxidants, thus slowing down the ageing process on skin. Sweet potato is an excellent source of both Vitamins C and E.
• Carotenoids (also known as Vitamin A) are stored in the layer of fat directly beneath the skin and provide it with a healthy glow. A particular study of elderly people found that a diet high in vegetables, olive oil, and legumes (with the main meat source as fish) was protective of skin – meaning those who ate more fruit and vegetables had less wrinkles, sagging and a less aged appearance. Orange fruits and vegetables such as mangoes, papaya, apricots, carrots and sweet potatoes are rich in carotenoids, but can also be found in green leafy vegetables such as spinach and kale.
• Lycopene is a phytochemical known to protect skin against the damaging effects of free radicals from UV rays.  Lycopene is found in red fruits and vegetables such as capsicum, watermelons and papayas but tomatoes by far have the highest concentrations.  Studies have shown a relationship between high levels of lycopene in the skin and smoother skin.
• Flavonoids are antioxidants that provide anti-inflammatory benefits, working as radical scavengers to protect against sun damage. Skin improvements including better skin texture, elastic tissue, skin hydration and reduced skin roughness or scaling were seen in participants of a study after having a flavanol rich cocoa drink over a period of 12 weeks. Flavonoids are found in green tea, flavanol-rich cocoa and almonds.
• Lutein intake in a persons’ diet may improve skin health and decrease the risk of skin cancer.  This relationship may be due to lutein’s ability to prevent the skin’s extracellular matrix from breakdown. A connection has been found between less wrinkled skin and the consumption of eggs and green leafy vegetables. Both contain lutein with the richest source being leafy green vegetables followed closely by significant amounts in broccoli, corn and peas. Although levels are not high, lutein is also found in egg yolk which is considered a highly bioavailable source.
• Healthy fats have been significantly associated with more skin elasticity. Healthy fats like those found in olive oil, avocado, tuna and other oily fish contribute to supple, permeable cell walls. This is good news for skin, because it allows nutrients to enter cells with ease and for moisture to be maintained in the skin to reduce wrinkling and dryness. Avocado contains lutein (another family member of carotenoids) which may also help to protect the skin from damage from both UV and visible radiation. Having certain plant or fish oil in a healthy diet is known to decrease inflammatory responses within skin cells, and can be helpful in managing inflammatory skin disorders.
• Water - Although food plays a major role in our skin health, the number one thing that you can put into your body if you want great looking skin is water. The more you stay hydrated and flush out your body, the healthier your skin is going to look!

Want to Feel Better, Look Better, and Be Healthier?

By taking action to eat well, reduce your weight and maintain a healthy diet, you will get your skin and body in the best shape they can be in. Our medically supervised weight loss programs are clinically proven to get you to a healthy weight optimal health. Please click here for more information.

While these healthy dietary associations have been found to improve the general health and appearance of your skin, we recommend that any ongoing concerns about skin be discussed with your doctor and dermatologist.