Anti-aging diet - is there a rejuvenating diet?

Is there a diet that prevents skin aging? Diet is just one of the important pillars of the anti-aging philosophy, so in addition to proper food, supplementation and hydration, in order to take care of your skin against aging, you also need to get enough sleep, use appropriate cosmetics, and engage in any favorite physical activity regularly. Today I will focus on diet and tell you how to eat to prevent skin aging!

Skin aging - what is it?

This process consists of many different mechanisms, and one of the main problems is the decrease in skin elasticity caused by a decrease in the activity of cells synthesizing collagen and elastin, i.e. fibroblasts. This process starts after the age of 25! Therefore, it is worth implementing preventive measures as soon as possible, such as diet or the use of appropriate products. Why does the skin start to age? In the body, telomeres occur at the ends of chromosomes, and they shorten each time cells divide. When cells lose their ability to divide, they stop actively regenerating, which results in the aging process - loss of elasticity, firmness and lack of regeneration.

Oxidative stress and skin aging

Interestingly, oxidative stress caused by free radicals also affects telomeres, accelerating their shortening and, consequently, accelerating the loss of cells' ability to regenerate. Where does oxidative stress come from and what exactly is it? Oxidative stress is a condition in which the amount of free radicals in the body exceeds the ability to neutralize them with antioxidants. Free radicals are molecules that have an odd number of electrons and are very reactive, so they must be neutralized by the body, which has its own defense mechanisms. When there are too many free radicals, oxidative stress occurs, which leads to faster skin aging and other symptoms. How does oxidative stress harm the skin? First of all, it causes damage to cells - it damages DNA, cell membranes and proteins, which causes disruption of the functions of these cells and their aging. Free radicals also degrade collagen and elastin molecules, which affects the elasticity and firmness of the skin, and then the appearance of wrinkles. Damage to lipids in the cell membrane by free radicals weakens the function of the skin barrier, leading to loss of moisture, irritation and susceptibility to infections and inflammation. Collagen will best respond to these skin needs, as it will provide the best ingredients for skin firmness and elasticity!

Antioxidants in the anti-aging diet

In addition to the body's defense mechanisms mentioned above, you can help it fight free radicals and oxidative stress with diet and supplements! Choose antioxidants and enjoy young skin.

Polyphenols

Polyphenols are ingredients that naturally occur in plants, they are one of the strongest antioxidants, but they also have anti-inflammatory properties and protect the skin against the harmful effects of UV radiation. And how do they affect the skin? First of all, they neutralize free radicals that appear as a result of external factors such as UV radiation or environmental pollution. Thanks to this, they prevent premature aging of the skin. Additionally, they stimulate the production of collagen and elastin, making the skin firmer and more elastic, and the visibility of wrinkles reduced. Thanks to their anti-inflammatory effect, they are indicated in inflammatory skin diseases such as acne, psoriasis or atopic dermatitis.

Where can you find polyphenols?

Mainly in fruits and vegetables! The more, the more colorful - the better. Try to eat a variety of vegetables and fruits, preferably in raw form, to provide your body with as many polyphenols as possible. Berries are particularly rich in polyphenols. Interestingly - the source of polyphenols is also green and black tea, cocoa and dark chocolate!

Resveratrol

Resveratrol is a strong relationship from the polyphenol group that became famous for its antioxidant and anti -aging properties. You will find it in grape skins, blueberry, dark chocolate and wine (but we recommend to stay with grapes, they have more health benefits :)). Resveratrol stimulates collagen production in the skin, which is necessary to maintain its firmness and elasticity.

Vitamins in the anti-aging diet

Vitamins also act as antioxidants, thus supporting polyphenols. The first of the vitamins, which I will mention in this post will be vitamin C, which unfortunately we are not able to synthesize in the body, we only need to provide it with a diet. How does vitamin C affect the body in the context of anti-aging? It inhibits the activity of enzymes that break down collagen and elastin, and additionally stimulates their production, thanks to which it retains firm and elastic skin for longer! Vitamin C can be found in parsley, peppers, berry fruit or citrus. Vitamin D - the queen of vitamins, which has anti -inflammatory, protects the skin against the harmful effects of UV radiation and, consequently, against free radicals. Vitamin D is present in fatty fish, egg yolk, dairy or mushrooms. Vitamin A - the most important vitamin for the skin. It has a strong antioxidant, protects the skin against UV radiation and antioxidant stress. As for vitamin A - we should pay the most attention to carotenoids - derivatives of this vitamin. These are, for example, retinol, astaxanthin, zeaxanthin or lycopene, which are responsible for its amazing antioxidant properties. You can find it in carrots, sweet potatoes, tomatoes, broccoli, trana and fatty fish. You can also find vitamins necessary to fight signs of aging in our Smart Meal!

Fats - necessary in the anti -aging diet

Fats in the diet are necessary for the proper functioning of the body! However, you need to know that not all of them work anti-aging, some even affect the health and aging of the skin. What fats should you choose in the anti-aging diet? EFA - Necessary, unsaturated fatty acids. A group that consists of: Omega-3 fatty acids:

• Alpha-linolenic acid (ALA)
• Eicosapentenic acid (EPA)
• Docosahexaen acid (DHA)

Omega-6 fatty acids:

• Linoleic acid (LA)
• Arachidone acid (AA)

Omega -3 fatty acids - these are essential fatty acids that must be supplied with a diet. Omega-3 have anti-inflammatory, care for skin elasticity and prevent it from aging. Natural sources of omega-3 are fatty fish, linseed, chia, walnuts and linseed oil. EFA consumption supports regeneration and maintenance of skin hydration, cares for the health of the protective barrier, and also prevents skin irritation. Fat in the diet take care of proper absorption of vitamins such as vitamins A, D, E K, which are soluble in fat and necessary in the anti-aging diet. In your daily diet, put on linseed, rapeseed oil or olive oil. Avoid trans fats that arise in the process of curing vegetable oils. They act pro -inflammatory, accelerate skin aging and negatively affect heart health. Fat, which is worth including in the diet, is also MCT oil. These are medium -chain fatty acids, which thanks to their structure are more easily digested and absorbed. If you want to learn more, read the entry about MCT oil, and if you want to include it in Dier, its good source is our Keto Meal.

Does the amount of calories matter in the anti-aging diet?

Yes and very big! Scientific research indicates that limiting the amount of consumed while maintaining the right amount of nutrients may extend the life expectancy and slow down the aging process. Reducing the number of calories consumed reduces oxidative stress and cell damage that is caused. Less calories also reduce inflammation in the body, and inflammation often causes an accelerated aging process. Remember that limiting calories does not mean limiting protein consumption in your diet. Remember about the right supply of macronutrients and choose full -fledged meals with high protein, e.g. Ready to a Drink!

1. A. Pawłowska, K. Plewa-Tutaj, Assessment of the impact of selected environmental factors on the aging process of the skin, "Aesthetic Cosmetology ", No. 6 (5) 2016.
2. Kostecka M., Bojanowska M., Halska A., Human nutrition as an element against the aging of the body, trends in human nutrition, edited by Karwowska M., Gustawa W., Kraków 2015, 123.
3. Waldemar Placek, "Diet in skin diseases"