Sugar ages you! Yes, you read it right. It is pretty hard to avoid sugar, especially to those who have a sweet tooth. While sweets taste absolutely delicious all the time, it can also create worries about ageing skin. Although there are numerous factors that affect the skin, sugar is perhaps the worst. (Sugar effects on body)
Processed foods and the foods that are high on glycemic index scale not only affects your waistline but creates havoc on ageing skin too. It is not that you should completely avoid sugar but limit it to low amounts. Sugars that are found naturally in fruits and vegetables are indeed good for your health as they are absorbed more slowly and consist of complex carbohydrates and fibers.
Also, fiber rich food helps in slowing down the absorption of sugar in the gastrointestinal system. But how do you see the sugar effects on the body and skin? (Effect of sugar on kids)
Signs that sugar is aging your skin:
- Skin sagging
- Upper lip crosshatch lines
- Hard layer of skin
- Skin wear and tear
- Deep crevices around the curve areas of face
How does sugar affect our skin?
Glycation: Glycation is nothing but a chemical reaction that occurs when sugar normal range in the bloodstream hikes beyond what our insulin can handle. More glycation, the faster the signs of ageing skin. When you consume sugar, insulin is released to control blood sugar levels. This process promotes the release of stress hormones that cause pimples or acne.
Collagen and elastin damage: The above-mentioned process of glycation affects the two major skin protein collagen and elastin. These proteins are responsible for keeping the skin firm, healthy and youthful. As these two proteins come in contact with the sugar, they become weak or impaired and start showing signs of ageing skin.
Disables naturally present antioxidant enzymes: Antioxidants are imperative as it protects skin from free radical damage and UV rays. Consumption of sugar increases the production of free radicals in the body. This creates oxidative stress and damages skin which contributes to ageing skin. (Why do we need antioxidants)
How to prevent sugar face?
Cutting down your sugar intake doesn’t mean completely eliminating it. Just be aware of where the sugar is coming and how much you are having.
Reduce sugar intake: If you say that you have completely eliminated sugar from your diet, let me say that is practically possible to achieve. This is because a lot of food contains hidden sugars. Maximum 25g of sugar is what out body can handle without adverse effects. Cut of the processed foods. Choose foods that have low glycemic scale value. Read labels to make healthier choices. (Healthy sugar alternatives)
Sleep: Lack of sleep or poor quality of sleep shows signs of ageing skin by producing fine lines, wrinkles, uneven skin tone, slugging and even lessens the skin tightness. Good sleep also counteracts the effect of sugar to skin and other stressors. (Eat this to get sound sleep)
Adequate water intake: Drink plenty of water and eat plenty of water if you want to glow. Water not only hydrates the skin but also supports the production of collagen and elastin.
Proper diet: Proper diet which is rich in vitamins and minerals such as vitamin A,D,E,K,C B1,B6,B12 and magnesium, zinc, iron, potassium, calcium, proteins, fats are essential in skin development and maintenance. Include fiber rich food in your diet as these slow the absorption of sugar.
Reduce stress: A tip for healthy skin. Avoid stress! Stressing produces the hormone cortisol, increases the inflammation and glycation actions on the skin. Also, stress upsurges the cravings for sweet and sugary foods.
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