How to look 5 years younger in 5 easy steps

The adage goes that ‘you are what you eat’, according to a team of nutritionists, when it comes to looking younger it is the truth.

By making a few small changes to your diet, it is possible to turn back the clock, they say.

1. No sugar, please!

Sugar affects general health, raising the risk of obesity and its myriad of complications.

But, the sweet stuff can also wreak havoc with our skin

Nutritionist Cassandra Barns, explains: ‘Firstly, sugar and refined carbohydrates, which are quickly absorbed, just like sugar, cause a surge of the hormone insulin.

‘This can increase levels of testosterone, which in turn can contribute to breakouts and acne.’

Dr Marilyn Glenville, adds that sugar can also make the skin lose its elasticity and plumpness. 

‘This is all down to process called glycation,’ the author of Natural Alternatives to Sugar.

‘Glycation is the bonding between sugar and protein in the body, making proteins like collagen and elastin become less effective.

‘This can result in loss of elasticity of the skin, encouraging the formation of wrinkles

2. The ‘F’ word

They are necessary for our hearts, brains as well as eye health.

But, omega-3 and omega-6 fatty acids also play an essential role in the structure and appearance of the skin.

Ms Barns said: ‘They are incorporated into cell membranes in the epidermis – the top layer of skin – and form a matrix around the cells, helping to maintain the skin’s barrier function and prevent moisture loss.

‘They are also thought to have a role in the dermis – the lower layer of skin – by controlling inflammation and minimising collagen damage from UV rays.’

So if you can, be sure to eat a good serving of oily fish such as salmon, mackerel and sardines three times a week, she suggests.

3. Magic molecules

Antioxidants work to protect the skin by limiting the production of free radicals; the main culprit for damaging our skin cells, which leads to the visible and hidden signs of ageing.

One of the most powerful antioxidants is vitamin C.

It can help us to stay youthful in many ways, with better energy levels but also younger-looking skin, said Ms Barns.

‘This can weaken skin’s protective powers, which results in a dull complexion, lines and damaged collagen.’

4. Get zingy with zinc

Zinc plays many roles in the body and is involved in many biological processes.

Because of its vast role, zinc deficiency can show itself in many different ways, one of them is bad skin condition.

Ms Barns said: ‘Zinc is required for normal cell growth and for this reason is hailed as one of the most important nutrients for beauty.

‘Try to include in your diet oats, pumpkin seeds, eggs, oysters and peas.

‘You can also take a supplement, such as Nature’s Plus Zinc.’

5. Building Blocks

Proteins are essential for tissue repair and for the construction of new skin layers.

Every cell in your body needs protein to maintain its life.

But that’s not everything – protein is also necessary to ‘replace’ worn-out or dead cells.

 

Source: Daily mail

N.H.Kh