Several studies have documented the link between diet and skin aging. So what foods are considered anti-aging foods and why? Skin aging results from oxidation, chronic inflammation, glycation (AGE’s), impaired skin barrier, loss of biome diversity and impaired gut barrier function, and decreased Nrf2 (the master switch in your body for cell health). For those wishing to promote healthy skin aging, dietary measures aimed at addressing these are all contained in a high fibre, plant-centred Mediterranean diet. The Mediterranean diet is superior for reducing systemic inflammation.
How to combat A.G.E’s with anti-aging foods?
Food to eliminate.
- Eliminate foods with preformed AGE’s – Bacon, bbq meat, grilled meat, broiled meat, deep-fried foods.
- Minimise sugar spikes: Minimise glycaemic load – eat fibre, eat legumes, veggies, some fruits and some whole grains.
- Avoid sugar (check labels), processed carbohydrates, hi GI foods (avoid white food)
- Anti-glycation foods – a range of polyphenols
Food to consume.
- Consume foods that promote DNA repair – broccoli, broccoli sprouts & mustard seeds, sulforaphane supplement
- Consume foods that protect against free radical damage & oxidative stress – GliSODin, polyphenols
Foods that restore gut health and decrease inflammation.
- Eat fibre, legumes, omega 3, whole grains—prebiotics to feed gut bacteria polyphenols, fibre, resistant starch.
- Avoid sugar, hi glycaemic load, processed foods and trans fats.
- Avoid excess meat, saturated fats and animal products (apart from fermented)
Foods that lower collagenase or elastase.
Collagenase and elastase are enzymes that break down the collagen and elastin in your skin. This leads to accelerated aging. As well as avoiding UV exposure, by wearing sunscreen daily, there are supplements and anti-aging foods that have been shown to reduce these harmful aging enzymes.
- Lactobacillus plantarum, omega 3, polyphenols
Book an appointment with our Naturopath Courtney White.
Call us on 3350 5447 to book a complimentary anti-aging assessment with our therapists. This will include a complimentary skin analysis and gut – skin questionnaire.
- We also have the ability to test omega 3 and gut microbiome, which is an additional charge.
- For nutrition advice and planning, we recommend appointments with our clinical nutritionists and naturopaths.
As well as anti-aging, weight management nutrition advice, our naturopath Courtney specialises in the treatment of inflammatory skin conditions such as acne, rosacea, psoriasis and eczema. We take a natural approach to treat inflammatory conditions, as diet and gut health underlie healthy skin.
Glossary coming soon.
impaired skin barrier