Table to Slow Aging - An Anti-Aging Food Guide From Skin Sciences

 

1. Why is it important to eat? 

Have you ever heard of the saying, 'You have to take care of your skin from the outside?' Of course, it's true, but actually, the real beginning of skin aging comes from the body, the food we eat every day. The skin is the largest organ in our body, and it constantly creates new cells. However, the 'material' that makes these cells is the food we eat. Just as building a good building with good ingredients, you need to eat good food to create healthy and supple skin.

Simply relying on expensive cosmetics or procedures may be a temporary solution. However, if we change the fundamentals of our bodies through our diet, our skin itself has the power to maintain its youth. Just as healthy trees grow from strong roots, the health that is filled from within the body shines through the skin.

2. The Main culprit of skin aging, and what food does 

There are three main causes of skin aging. They are free oxygen, glycosylation reaction, and inflammation. These three destroy collagen and elastin, which are important components of the skin, and reduce the ability to regenerate the skin, causing wrinkles and decreased elasticity.

 * Free radicals (oxidative stress): Just breathing generates free radicals. They increase even more when exposed to ultraviolet rays, stress, and polluted environments. Free radicals damage skin cells, just like iron rust.

 * Glycation: The process by which glucose in the blood combines with proteins or lipids to produce harmful substances called AGEs. These AGEs make collagen hard, which makes the skin lose its elasticity. The more you enjoy eating sugary foods, the more active your glycosylation reaction becomes.

 * Chronic Inflammation: Invisible microscopic inflammation constantly attacks the skin. It breaks down the skin barrier and causes the activation of collagen-degrading enzymes.

Fortunately, however, we have a "weapon" to address this issue. Foods rich in antioxidants, antisaccharides, and anti-inflammatory nutrients are available.

3. 3 Nutrients and Key Foods to Prevent Aging 

Practical solutions and prevention can effectively slow skin aging by constructing a diet around the three major nutrients below.

 3-1 King of antioxidants, vitamins C and E:

   * Vitamin C: A powerful antioxidant that neutralizes free oxygen while promoting collagen synthesis. It is rich in strawberries, oranges, kiwis, bell peppers, and broccoli. Especially, consuming them for breakfast helps protect your skin from UV rays.

  

 * Vitamin E: Fat-soluble vitamin, it protects cell membranes and prevents skin from evaporating moisture. It is found in almonds, sunflower seeds, avocados, spinach, and more. Consuming it with vitamin C maximizes antioxidant synergy.

 3-2 Collagen Protection Tips, Anti-Glycosylation & Protein

   * Low-Glycemic Foods: Instead of white rice, bread, and high-sugar foods that raise blood sugar dramatically, choose carbohydrates rich in dietary fiber, such as brown rice, whole grains, and more. This is essential to slow down the glycosylation reaction.

   * High-quality protein: It provides amino acids, which are the main ingredients of collagen. It is recommended to eat fish (especially salmon and mackerel), beans, tofu, and chicken breasts, consistently.

 3-2 Omega-3 and Probiotics to quell inflammation:

   * Omega-3 Fatty acids: Strong anti-inflammatory properties that reduce skin inflammation and strengthen skin barriers. They are abundant in salmon, mackerel, walnuts, chia seeds, etc.

   * Probiotics: Intestinal health is directly related to skin health. A healthy gut microbiological environment controls the skin's inflammatory response and enhances immunity, to the extent that there is a scientific concept called the 'Gut-Skin Axis.' Make sure to eat fermented foods such as yogurt, kimchi, and soybean paste.

4. Getting a deeper understanding of Table to Slow Aging - An Anti-Aging Food Guide From Skin Sciencesdermatology 

Now, going a little deeper and going beyond just nutrient intake, understanding the complex mechanisms between skin aging and diet can help you come up with more effective strategies.

 * Telomere and Diet: Telomeres are the parts on the ends of chromosomes that shorten their length whenever cells divide, which is considered an indicator of aging. Studies have shown that a diet rich in omega-3 fatty acids and antioxidants has a positive effect on slowing the shortening rate of telomeres. In other words, a good diet plays a role in slowing aging on the cellular level.

 * The Skin Microbiome and Diet: Countless microorganisms live on the surface of our skin, and they form the 'skin microbiome.' A healthy microbiome prevents the growth of harmful bacteria and protects the skin barrier. A diet high in processed foods and sugar can break the balance of the skin microbiome, causing skin problems such as acne and eczema. On the other hand, a diet rich in fiber and probiotics contributes to creating a healthy microbial ecosystem.

 * Hydration and Skin Aging: 70% of the skin is made up of moisture. Lack of moisture causes the skin to lose elasticity, prone to fine lines, and weakens the function of the skin barrier. Drinking more than 2L of water a day and eating enough high-calorie cucumbers, watermelons, and tomatoes are the basic solutions that help the skin cells smooth metabolism.

5. My own anti-aging diet plan 

It doesn't have to be a huge change. Start with a small habit.

* Morning: Start with a **'Anti-oxidation smoothie'** for free oxygen protection. Add spinach, kale, berries (blueberry, strawberry), avocado and grind with water or unsweetened yogurt.

 * Lunch: Set a diet around omega-3s and protein. Add a slice of grilled salmon to your salad, or a dish using beans or tofu.

 * Dinner: Practicing a low blood sugar diet. Eat brown rice or whole-grain pasta, and serve with colorful vegetables.

 * Snacks: Choose a handful of nuts or berries over processed foods.

 * Hydration: Always have a water bottle by your side, and make a habit of drinking water at a fixed time. Adding a piece of lemon can also increase your vitamin C intake.

In conclusion, young skin is never acquired by accident. Steady diet management based on scientific principles solves the root causes of skin aging and restores skin's own health. From today on, fill your table with the 'Anti-Aging Food Guide.' Your skin will be the first to feel the change.