It’s no secret that extra Skin Care for Aging Skin is necessary to look good and age well, we need to make wise choices regarding our diet and lifestyle.
Why does our skin change as we get older?
The ageing of our skin is due to a combination of internal and external factors. Internally, as we get older, the structure of our skin changes. For example, the quality of the collagen and elastin underlying our skin declines. Collagen provides softness, resilience and suppleness.
Elastin helps keep skin tight and flexible – so as these proteins degenerate, the visible quality of our skin changes and it may become wrinkled and dehydrated. E
xternal factors that may contribute to skin ageing and should be avoided include excessive exposure to the sun, pollution and stress. Smoking cigarettes, drinking alcohol to excess and poor dietary habits are also regarded as external contributors to skin ageing. All of these may increase free radical activity, damaging the cell membranes of the skin structures and ultimately contributing to the aged appearance of the skin.
Skin Care for Ageing Skin!
Add colour to your diet!
If your diet is lacking in fresh fruits and vegetables you may not be consuming enough antioxidants to offset the free radical damage that we’re all exposed to. The best sources of dietary antioxidants are brightly coloured fruit and vegetables, so aim to include a minimum of two servings of fruit and five servings of vegetables in your diet every day, with an emphasis on intensely coloured choices such as apples, tomatoes, berries, broccoli and leafy green vegetables.
Seek out vitamin C:
Make sure you add plenty of citrus fruit and other sources of vitamin C (such as kiwifruit and red capsicum) to the menu as research suggests that women who consume large quantities of vitamin C are less prone than others to developing wrinkles and the skin dryness that often accompanies ageing. Amongst other functions in the body, vitamin C is a potent antioxidant that helps protect against free radical damage and is also involved in tissue repair, the production of collagen and maintaining the health of the capillaries.
Choose Healthy Fats & Oils:
To help maintain a radiant complexion, avoid deep fried and processed foods as they often contain trans fats that contribute to the body’s free radical load.
It’s best to minimise your intake of saturated fats from meat and other animal products too. Instead, include healthy oils such as those found in nuts, seeds, avocado, cold-pressed olive oil and flaxseed oil in your diet on a regular basis. These types of fats are rich in linoleic acid, which may help improve the visual appearance and softness of the skin. Research indicates that consuming high levels of linoleic acid may help prevent age-related skin dryness and atrophy (thinning).
In addition, some sources of linoleic acid, such as pumpkin seeds, are also rich sources of zinc. Zinc helps to support skin health in a variety of ways, including assisting with the formation of new collagen.
Grape Seed Supplements:
Grape seed is a rich source of a powerful group of antioxidants called proanthocyanidins, which may help stabilise collagen and prevent its breakdown which can improve skin elasticity.
Feast on Fish:
Fish is our most important dietary source of omega-3 fatty acids, which have anti-inflammatory properties that may benefit the skin. The protein component of fish may also support the complexion. In particular, demineralised fish protein extracts (usually taken in supplement form) may have a beneficial effect on damaged collagen and help:
- Reduce fine and coarse wrinkles.
- Improve the appearance of sun-damaged skin.
- Aid hydration of the skin.
- Improve the texture of rough skin.
- Increase skin elasticity and thickness.
Water is essential for hydration and to keep your skin looking supple. The body is made up of at least 60% water, so ensure you drink at least 6-8 glasses of water daily, especially during summer. Antioxidant-rich green tea is a healthy choice too. It contains potent antioxidant compounds such as epigallocatechin (EGCG), which may help to inhibit free radical damage