When we think of the environmental factors responsible for skin ageing, pollution, smoking and excess alcohol intake spring to mind.
It transpires, however, that sugar is actually one of the main culprits behind premature skin ageing due to a process called glycation.
Explaining the process in simple terms, GP Dr Nisa Aslam, who works with Evera Nutrition, said: “It will attach itself to the proteins, like this sort of syrupy goop, it can damage your cells.
“So it’s like how you caramelise onions, the Browning, similar thing that happens when sugar comes in contact with our proteins.”
Glycation will wreak havoc on the body over time
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This chemical reaction occurs when sugar latches onto essential skin proteins like collagen and elastin, which are the very things that keep your skin looking plump and youthful.
“This is essentially when sugar binds to proteins like collagen and elastin, and it’s one of the main reasons for premature ageing,” Dr Aslam explained.
Over time, this glycation process creates harmful compounds called AGEs – advanced glycation end products – which build up in your body and wreak havoc on your cells.
“AGEs accumulate, they damage cells, and stability and protein structure,” Dr Aslam noted. “Because AGEs will accumulate, and then they will cause reactive oxygen species to develop, and those are the guys that will cause oxidative stress.”
The damage worsens further down the line, however, when damaged cells start breaking down, some simply refuse to die properly.
“These are called Zombie cells, they’re just going to stay there, causing inflammation but not going away fully,” she said.
This chronic inflammation is a major problem – Dr Aslam noted it’s the root cause of around 80 per cent of chronic conditions, and it actively breaks down collagen, robbing you of that youthful, dewy complexion.
“This will cause premature ageing, break down your collagen, so you don’t have this youthful, dewy skin,” Dr Aslam noted.
This means that those who regularly indulge in sugary treats often develop telltale signs may start noticing crosshatched lines appearing in places like the upper lip, caused by damaged collagen.
But sugar isn’t the only offender when it comes to ageing your skin faster.
A recent review in the journal Food Science & Nutrition found that diets packed with refined sugars and trans fats speed up the ageing process considerably.
The worst culprits include processed snacks, margarine, and refined carbohydrates – all of which produce those damaging AGEs that destroy collagen.
Researchers noted that not drinking enough water also takes its toll, leaving skin rough and dry.
The good news is there’s plenty you can do to fight back, with Dr Aslam advising: “Think about things like antioxidants.”
Foods loaded with vitamins A, C and E are your skin’s best friends because they combat oxidative stress and calm inflammation.
Vitamin C is particularly brilliant because it helps your body produce collagen, while vitamin E boosts skin elasticity.
Dietary changes can help slow down ageing of the skin
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The best choices include tomatoes, leafy greens, citrus fruits and berries, all packed with polyphenols and carotenoids.
Omega-3 fatty acids found in salmon, tuna, chia seeds and flaxseed improve hydration and strengthen your skin’s protective barrier.
Nuts like almonds and pistachios, fermented foods, legumes and whole grains also support healthy skin.
“Of course we’re all going to age; it’s a privilege to age, but if we want to slow down the signs, there are some things we could do,” Dr Aslam says.