Yes, what you put on your plate might be affecting what you see in the mirror. But how?
“Poor-quality foods, like trans fats, cause inflammation — and aging is basically a chronic inflammatory state,” says Timothy Harlan, MD. He is assistant professor of medicine at Tulane University School of Medicine. “Can you look older because you’re eating crap? Absolutely.”
For example, eating too much sugar and processed carbohydrates (like pasta, bread, and baked goods) can lead to damage in your skin’s collagen, which is what keeps your skin springy and resists wrinkles, says Andrea Giancoli, MPH, RD. She is a nutrition policy consultant for the California Center for Public Health Advocacy
What’s more, these inflammatory things called AGEs – advanced glycation end-products – put your overall health on the line. They are tied to diseases like heart disease and diabetes, she says.
Other foods. like fruits and vegetables, are good for your skin. Here’s what you might want to cut back on and what you should eat more of.
Foods to Limit
1. Potato chips and French fries. Anything that’s deep-fried in oil can add to inflammation throughout your body. Especially avoid trans fats, which can raise LDL “bad” cholesterol and lower HDL “good” cholesterol. Check food labels on baked goods and crackers, and avoid “partially hydrogenated oils†and “vegetable shortening.â€
2. Doughnuts and sugary pastries. They’re packed with sugar, which is linked to inflammation. And they produce those wrinkle-generating AGEs Giancoli talks about.
3. Hot dogs, bacon, and pepperoni. Processed meats are usually high in saturated fats and have nitrates in them. Both of those can lead to inflammation.
4. Fatty meats. The key with meat is to keep it lean. Tenderloin cuts tend to be leaner. Look for ground beef that is at least 95% lean. Ground turkey breast or chicken breast are other lean options.
5. Alcohol. Moderate drinking may be good for your heart, but heavy drinking can rev up the aging process. “Moderate” is one drink per day for women (such as a 5-ounce glass of wine or 12-ounce glass of beer) and two for men.
Foods to Favor
Go for a Mediterranean-style diet, says Harlan. Vegetables, fruits, whole grains, low-fat dairy, and lean protein can help fight inflammation and keep you looking your best, he says.
Eat whole foods that are closest to their natural state as possible, says Giancoli. For example, instead of apple sauce, try a fresh whole apple
Here’s a list of five foods that are examples of the kinds of foods to eat more of:
1. Romaine lettuce. It’s high in vitamins A and C, which curb inflammation. Also try broccoli, spinach, arugula, watercress, escarole, and endive.
2. Tomatoes. They’re rich in a nutrient called lycopene. So are watermelon, grapefruit, guavas, asparagus, and red cabbage.
3. Salmon. Salmon is high in omega-3 fats, which fight inflammation. Tuna is another option.
4. Lentils and beans. These are good sources of protein and are loaded with fiber and nutrients. Try black beans, split peas, limas, pintos, chickpeas, and cannellini beans.
“Your skin is essentially made of protein, so if you don’t get enough healthy protein in your diet, your skin will reflect that,” Giancoli says. “Along with fish, beans are a great way to get it.”
5. Oatmeal. Whole grains such as oatmeal, whole wheat breads and pastas, brown rice, and quinoa help curb inflammation. “These also have B vitamins in them, like thiamine and riboflavin, which are important for skin as well,” Giancoli says. If you don’t get enough, it can give you rashes and make your skin look scaly, she says.
Go for a variety and make this way of eating a habit.
“If you’re not getting enough of the good stuff on a regular basis, you won’t be able to produce healthy new skin cells in the way that you should,” Giancoli says.
SOURCES:
Timothy Harlan, MD, assistant professor of clinical medicine, Tulane University School of Medicine; founder, DrGourmet.com; author, Just Tell Me What to Eat!
Andrea Giancoli, MPH, RD, nutrition policy consultant,California Center for Public Health Advocacy; spokeswoman, American Dietetic Association.
O’Keefe, J. Journal of the American College of Cardiology, 2008.
American Institute for Cancer Research: “Food, Nutrition, Physical Activity and the Prevention of Cancer: A Global Perspective.”
American Heart Association: “Know Your Fats.”
National Institute on Alcohol Abuse and Alcoholism.
U.S. Department of Agriculture.
Covington, M. American Family Physician, 2004.
Katcher, H. American Journal of Clinical Nutrition, January 2008.
National Cattlemen’s Beef Association: “New USDA data show 29 beef cuts now meet government guidelines for lean.â€
