When you hear the word “anti-ageing,” your first thought may be face cream or moisturizer.
However, what you eat comes first before talking about the application of creams and lotions to your skin.
The food you take in affects your outlook because food is the body’s major source of nutrients and energy.
Without a good diet, all other anti-ageing efforts would be useless. You have to eat the right combination of food and lead a healthy lifestyle to slow down the clock of ageing.
Yes, creams and moisturizers also work, however, they are only supplementary and form part of your overall anti-ageing lifestyle practices.
This article will expose you to anti-ageing food that contains essential nutrients that can slow down the appearance of ageing. It will also enumerate foods that speed up ageing you should avoid as well as anti-ageing lifestyles you should practice.
HOW FOOD CAN SLOW DOWN AGEING IN MEN
One of the greatest challenges of growing up is the depletion of body function and change in appearance.
Weak bones, wrinkles, fine lines, sagging skin, uneven skin tone, and dry and dull skin often give us off as an aged person. It then becomes a challenge to slow down the appearance of the signs and keep our youthful look around for a longer period even though we know we can’t avoid ageing.
A good diet is one of the great instruments against ageing because our body depends on foods for nutrients and strength. Definitely some varieties of essential nutrients, water, and antioxidant-rich foods can work wonders on your skin and keep your young looking around for a longer period.
According to research, as you age you need foods that have fewer calories, more fruits, vegetables and liquids to look radiant, build strong bones and maintain a healthy weight.
Experts also confirmed the fact that a deficiency of good nutrients will affect the body’s ability to produce new skin cells in the amount it should. The following are specific foods packed with loads of nutrients that can help you maintain a younger look.
Anti-ageing Best food
Protein is one of the greatest nutrients required for a healthy body and improved appearance. Almost every cell in the body benefits from protein.
Proteins have 20 amino acids among which are L-lysine and L-proline which are essential for anti-ageing skin. L-lysine and L-proline aid the production of collagen which in turn supports healthy skin.
Collagen gives strength to the skin, and as such it prevents saggy skin. Not just that, collagen prevents skin dryness and wrinkles. As such collagen produced by protein is essential to keep your skin firm, keep off wrinkles and help you maintain radiant skin.
However, you should stick to lean protein to keep cholesterol under check and avoid excess weight. Lean protein that slows than ageing includes;
- White flesh fish
- Plain Greek yoghurt
- Beans, lentils and peas
- White meat poultry with skin
- Cottage cheese with low fat
- Lean beef
- Low-fat milk
- Egg white
Whole Grains/Whole Wheat Foods
Whole grains are the essential food you need in your diet as you age. Whole grains are high in antioxidants which are important skin repairing compounds. Antioxidants repair the skin after several exposures to UV rays and other destructive pollutants that cause skin cell damage and speed up ageing.
Antioxidants also stimulate the production of collagen that prevents skin from sagging.
Whole grains contain Vitamin B such as riboflavin and thiamine which improves the appearance of the skin. These vitamins prevent scaling and skin rashes. Aside from that, they are also rich in dietary fibre as such whole grains curb excess weight. The risk of other diseases such as heart disease and strokes will also be reduced if you increase your intake of whole grains according to research.
Whole grain rich foods include;
- Wheat bread
- Brown rice
Vegetable and fruits
When we are discussing glowing skin and younger looks, the importance of minerals and vitamins can not be overemphasised. Vegetables and fruits are very rich in minerals and essential vitamins. Precisely, Vitamin A, Vitamin B, vitamin C, and Vitamin E, improve the appearance of the skin.
Vitamin C prevents skin sagging by increasing the production of collagen which the body loses as you age. Production of more collagen leads to firm skin and reduces the appearance of wrinkles and fine lines.
Biotin, a species of vitamin B on the other hand increases the production of fatty acids and collagen. The abundance of biotin reduces the appearance of facial acne and improves skin complexion. Lutein and zeaxanthin contained in some fruits such as avocado also protect the skin against UV rays. Incorporate the following into your diet for younger looks;
- Leafy greens
- Bell pepper
- Sweet potatoes
Foods that make you age very fast
Just as some foods prevent fast ageing, excess consumption of the following foods can speed up the appearance of signs of ageing. One of the causes of early ageing aside from skin damage by UV rays is Advanced Glycation End( AGE).
AGE refers to the combination of protein/fat and sugar through a process called glycation. Foods that bring together this combination speeds up the appearance of signs of ageing and certain diseases. Excess consumption of these foods depletes the production of collagen and some useful cells in the body, consequently affecting your outward appearance. Foods that form AGE include ;
- White bread
- French fries
- White sugar
- Processed meats
- Soda and coffee
- Foods cooked in high heat.
Anti-ageing lifestyle for men
Drink more water
Water is essential to life and maintaining healthy skin. Your skin, the largest organ in your body, is the first organ to feel the negative impact of being dehydrated. The appearance of dryness and wrinkles on the skin are caused by dehydration, but optimum hydration results in skin that appears younger and healthier. Water allows the cells and tissues of the skin to regenerate, and it also keeps the skin supple and hydrated.
Smoking is one of the most dangerous things you can do to your body and skin. When a person smokes, they take in carbon monoxide, displacing oxygen in their bloodstream. As a result, the skin, along with other organs, does not receive an adequate amount of oxygen to maintain its health.
Everyone is aware of exercise’s positive effects on the cardiovascular system, but few people realize that regular exercise also helps maintain healthy skin. Blood flow is increased by consistent physical activity, enabling oxygen and nutrients to be transported to all of the body’s working cells, including those in the skin.
Establish a Reliable Skin Care Routine
Put an end to washing your face with whichever soap is sitting in the shower. It is not too late to start a skincare routine that will clean, exfoliate, moisturize, and protect your skin. Use Skincare products such as eye creams, face-firming face serums, face purifiers and moisturizers to supplement your anti-ageing diet.
Make Use of Sunscreen Protection Daily
Excess exposure of the skin to UV rays is the second reason we age very fast aside from consuming AGE foods. Protecting one’s skin from the sun is essential. Avoid excess exposure of your skin to direct sunlight. Use sunscreens if you intend to stay out for a long time.
Frequently Asked Questions about anti-ageing food
What foods make you age slower?
You can slow down, reverse, or even completely stop this process by making a few changes in your eating habits. Some of these foods are:
Red bell pepper
Which foods make you look younger?
It’s no longer a secret that ageing is a natural and unavoidable part of life. Though it’s impossible to escape the biological effects of time, there are certain ways to delay the process, from eating antioxidant-rich foods to avoiding sun exposure and staying away from foods that age your face.
These are some foods that can make you look younger:
What to eat to reverse ageing?
The road to healthy ageing is paved with good habits, from exercise and stress management to a nutrient-rich diet that includes antioxidants and omega-3 fatty acids.
It’s also paved with what not to do: avoid trans fats, omega 6s, fried foods, processed sugars, and carbs. Here are the best foods for reversing ageing!
What is the toxic protein that ages skin?
Progerin is the protein that causes skin ageing. The LMNA gene produces this protein in a mutant form. Because of this, the nuclear envelope suffers from many flaws. Reactive oxygen species and antioxidant enzyme levels are also affected.
Ageing can not be prevented but you can slow it down. The food you eat contributes to how fast you appear old. Eat foods that improve your skin appearance and health. Avoid AGE foods and supplement your diet with healthy lifestyle practices.