Free radicals are one of the main causes of ageing in general, including skin ageing. The unstable nature of free radicals means that they cause damage to surrounding cells and tissues, including those of the skin. Antioxidants neutralise free radicals, limiting this damage, which is why they are such a key ally in the fight against ageing.
AGE formation – aptly named AGEs (advanced glycation end products) are formed in the body when glucose (sugar) reacts with body tissues, including collagen and elastin. The result is that cells become stiff, lose elasticity and are prone to damage and premature ageing. AGEs can also be taken in through the diet as they are formed when some foods are cooked. High blood sugar levels have been shown to increase AGE formation.
The above processes are also linked and influence one another; for example oxidative stress increases AGE formation, which promotes inflammation and increases oxidative stress!
Our aim in terms of an anti-ageing diet must therefore be tackling all three processes by providing high doses of antioxidants, reducing inflammation, balancing blood sugar to limit AGE formation, and also limiting AGE intake.
By far the best source of the omega-3s DHA and EPA, which have strong anti-inflammatory effects. Also act as a natural skin moisturiser, help maintain skin elasticity and prevent dry skin. Deficiencies can lead to premature wrinkles, brittle nails and splitting hair. Also a great source of the mineral selenium.
Target: 2-4 servings per week
Tip: Salmon, sardines & mackerel are good options. Bake or poach and don’t heat above 180°C to retain maximum benefits.
Fruit and Vegetables
Your main source of antioxidants, plus vitamins A, C and E. Also have anti-inflammatory effects.
Target 7-9 portions per day
Tip: eat as many different colours as possible, including: –
• Berries – 1 serving per day
• Dark green veg (broccoli, spinach, watercress, kale) – 1 serving per day
• Red/orange fruit and veg (sweet potato, butternut squash, mango, peppers, carrots, papaya) – 1 serving per day
• Avocados – 2-4 times per week.
Help balance blood sugar levels to reduce AGEs and contain antioxidants, minerals and vitamins
Target: at least 80% carbs should be complex
Tip: brown rice, sweet potato, oats, rye, quinoa, buckwheat, beans & lentils are best
One of the most ageing foods of all! Causes raised blood sugar levels and increased AGE formation. A high sugar diet has also been shown to increase oxidative stress and inflammation.
Target: reduce as much as possible or go sugar free if you can
Tip: the natural sugars found fruit are fine, it is the refined, processed sugars that should be avoided/reduced
Promotes inflammation and contains pre-formed AGEs
Target: maximum of 1-2 times per week
Tip: avoid processed meats completely as they increase cancer risk
Beauty & Go Skin Revive
Including 1-3 Beauty & Go Skin Revive drinks as part of your daily beauty routine will provide additional protection against skin ageing, by supplying you with many nutrients, and some of them cannot be obtained from eating normal foods.