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Anti-aging tips: fighting wrinkles with diet

Hubert Cormier Comments

Do you enjoy green tea? Good! It contains polyphenols that minimize the appearance of wrinkles by reducing oxidative stress.

Have you ever told someone they look young for their age? Besides anti-aging and anti-wrinkle creams, there's a link between nutrition and skin aging.

Green tea

Studies show that the polyphenols in green tea with milk increase antioxidant enzyme activity. This change was noted in addition to improved skin (fewer wrinkles), in elderly subjects and can be explained by a reduction in oxidative stress[1]. So it seems like a good idea to drink green tea every day. This healthy habit also helps to keep you hydrated throughout the day. Since green tea contains no calories, it's an excellent substitute for sweetened beverages and juices. If you wish, you can also add a touch of milk.

Chocolate

A study done on animals has demonstrated the effectiveness of cocoa powder in reducing the appearance of wrinkles caused by UVB rays by regulating the genes involved in dermal production and maintenance—in other words it reduces the formation of wrinkles[2]. These results have also been observed in humans with the consumption of chocolate. Opt for chocolates with a high percentage of cocoa, since they contain more antioxidants. But be careful! Chocolate is high in fat and sugar and should be eaten in moderation. Are you a chocoholic?! You can eat about 10 g of chocolate a day as long as you have a healthy balanced diet.

Other nutrients?

A study involving 177 individuals has shown that consuming certain nutrients is associated with reducing skin aging. In spite of genetics and sun exposure, people who consumed more vegetables, olive oil, mono-unsaturated fats and legumes, as well as fewer dairy products and less butter, margarine and sugar, had fewer wrinkles. Eating fish was also associated with fewer wrinkles. Eggs, yogurt, legumes, vegetables (spinach, eggplant, asparagus, celery, onions, leeks, garlic), nuts, olives, fruit (cherries, raisins, melons, dried fruit, prunes, apples, pears), multigrain bread, jam, tea and water were associated with lower levels of photoaging. Skin is fragile and more susceptible to damage (such as wrinkles) because of its high fat and protein composition, two compounds that are hypersensitive to oxidative stress. Foods rich in vitamins C, E and A and coenzyme Q10 or ubiquinone (fish) are therefore recommended for their higher antioxidant potential[3].

Remember: to have healthy skin, it's important to eat a balanced diet that includes a lot of fresh fruits, vegetables and high protein foods such as fish and legumes. Staying well hydrated is also key. Combined with anti-aging treatments or anti-wrinkle creams, these strategies could help you keep a youthful look!

1. Chiu, H.F.; Lin, T.Y.; Shen, Y.C.; Venkatakrishnan, K.; Wang, C.K. Improvement of green tea polyphenol with milk on skin with respect to antioxidation in healthy adults: A double-blind placebo-controlled randomized crossover clinical trial. Food & function 2016, 7, 893-901.
2. Kim, J.E.; Song, D.; Kim, J.; Choi, J.; Kim, J.R.; Yoon, H.S.; Bae, J.S.; Han, M.; Lee, S.; Hong, J.S., et al. Oral supplementation with cocoa extract reduces UVB-induced wrinkles in hairless mouse skin. The Journal of investigative dermatology 2016.
3. Purba, M.b.; Kouris-Blazos, A.; Wattanapenpaiboon, N.; Lukito, W.; Rothenberg, E.M.; Steen, B.C.; Wahlqvist, M.L. Skin wrinkling: Can food make a difference? Journal of the American College of Nutrition 2001, 20, 71-80.

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