Top 9 Wrinkle Fighting Foods
How does diet and lifestyle effect ageing?
Now we all know that we need to develop good skin habits to have healthy beautiful skin right?
Your daily routine of skin cleansing and skin nourishment is a vital part of that investment into the health of your skin. However we can’t ignore the importance of developing other good habits for your skin such as;
Lessening your sun exposure and protecting your skin when in the sun
Adapt a healthy lifestyle
Reduce your exposure to stress which may be chemical, environmental, mental , physical or emotional; and
Get adequate sleep.
Now whilst this may all seem pretty easy, tell me how many of these boxes did you tick?
We all know a proper diet can help us maintain a healthy lifestyle but how about decreasing those wrinkles? If you want to reduce the creases on your face and skin, you should know which wrinkle fighting foods are good to eat and even more they are also gut health promoting foods. Now that’s a great win/win situation.
What foods are good for ageing and make you look younger?
Here are nine examples.
1.Spinach and other green leafy vegetables
These are good because they contains lutein, Magnesium, zinc and folic acid which helps give the skin its essential antioxidant mechanism by maintaining skin hydration and elasticity. Lutein, found in dark green leafy vegetables, also acts as protection to the skin form excessive ultra violet light due to its filtering affect against high energy blue light – eg. Ultra violet. A dose of around 100 mg/day is recommended.
2. Foods that contain inulin
These are foods that feed your microbiome. Theses resistant starch foods acts as a probiotic for the gut microbiota supporting both Lactobacillus and Bifidobacteria. As they reach the colon these foods are acted on by your microbiota and transformed into Short chain fatty acids giving energy to your microbiome and the ability to get their work done which includes keeping you healthy, neutralising toxins and adsorbing the nutrients out of the food that you have been eating. Some of the Inulin containing foods are globe artichoke, Jerusalem artichoke, onions, garlic, leeks and psyllium.
Tomatoes are a powerhouse of antioxidants and lycopenes, which may be more powerful than Vitamin E supplements used to help the skin stay healthy. In fact you can use a raw tomatoe to treat burns. So next time you burn your finger place it into a tomatoe and relax as the pain eases and the redness reduces. If you don’t believe me try it next time you burn yourself and let me know how you go.
Aside from vegetables, turkey helps prevent wrinkles because it is rich in Vitamin B. It also has protein that slows the process in the skin known as cross-linking. So don’t wait until Christmas to add turkey to your diet as it is also low in saturated fats and a great source of protein for rebuilding and supporting your skin and body’s health.
5. Goji berries
Goji Berries are rich in Vitamin A C, Iron and Zinc. As you probably know, as I talk about it a lot, Vitamin A is a power reflector of the sun’s rays. Vitamin A is stored in our skin’s cells however a lot of the population is vitamin A deficient and it is this portion of the population that are more likely to be affected by the sun damaging rays. Vitamin A is also vital in the stabilisation of sebum that is produced by the sebum gland. Now this may be seem important until you experience acne or your skin is dry as Vitamin A is essential for your sebaceous glands to perform at optimum. As we age our natural lipid production produced by the sebaceous gland decline leaving our skin dehydrated and lacking lustre and hydration that plumps up the skin making it look smoother and younger.
Flaxseed is rich in Omega 3 and 6 fatty acids and fibre. All of these nutrients are essential for your liver to detoxify easily and remove any harmful toxins and excess xentoestrogens. I recommend to most people to have 30gms of fibre a day and add it to their breakfast, curries, stews, cookies and breads. The more you eat, the plumper and healthier your skin cells will be, thus hiding away those wrinkles.
Beetroot is another vegetable that can help prevent wrinkles as it is low in calories and high in fiber and nitric oxide. What is nitric oxide you might ask? Well Nitric Oxide Nitric oxide is a vital molecule produced in your body that impacts many aspects of your health. It helps blood vessels dilate to promote proper blood flow to your organs and tissues including your skin, it improves exercise performance, lowers blood pressure and better brain function. It also contains antioxidants and a pigment called anthocyanins that are known to support collagen production in the skin. You can cook this in a variety of ways such as curried, boiled, roasted, pickled or enjoy it raw. However if you are trying to loose weight I would not too go crazy on the beetroot and limiting yourself to half a beet root a day.
Many of us see chocolates simply as a delightful or sinful evil. (Now when I talk about chocolate I am referring to the 70% and up. ) However did you know that chocolate contains polyphenol, a substance that rids the body of the active oxygen that causes aging. Polyphenols are a broad category of micronutrients that have antioxidant properties. Research is now emerging, that these polyphenols may have a role in influencing our mood, so is it the case, that we all just need a little chocolate? Unlike our other nutrients such as vitamins and minerals, polyphenols are poorly absorbed in the body. In fact, only 5-10% are absorbed in our small intestine with the remaining polyphenols making its way to our large intestine or colon. Here, the polyphenols act as food for our gut bacteria, which then allows them to act as prebiotic benefits or a pre-biotic like effects; like polyphenols, prebiotics are non-digestible components of food, which are broken down by the gut bacteria. They then go on to alter the gut microbiota which flows into may benefits for your health and your skin.
Just like flaxseed salmon contains Omega 3 fatty acids that reduce inflammation and help lubricate the skin. A deficiency is Omega 3 fatty acids may be seen in symptoms such as acne, easy to bruise, dry itching, peeling and flaking skin as well as dry brittle hair. Adding 1-3 grams of omega 3 fatty acids will help restore your skin and body’s fatty acid balance.
Remember everything that you do internally will be reflected externally and it is the habits that you form that will support your skin’s health your body’s happiness and your confidence. So check our your diets and make sure you add these foods, apply the 5 habits to a healthy skin and enjoy the results of looking and feeling your best.
The best skin care for wrinkles and ageing skin!
Our skin care range that will support your healthy regime can be as easy as 1,2,3
1.Cleanse with gentle cleanser and support a healthy skin microbiome and pH
2 Remodel using an antioxidant and fruit acid combination such as resurface and Illuminate
3. Nourish and hydrate your skin using Age Reversal a formulae rich in Vitamin C, antiageing peptides, growth factor, Co Q10, Resveratrol, hyaluronic acid and Magnesium.
4. If you are in the harsh Australia sun please add step 4 Sundefend and rich natural formulae of zinc, antioxidants and Red Algae (one of the most powerful natural UV absorbers).