Looking younger is a multi-billion dollar industry. From face lifts to Botox to lasers, people are becoming more and more concerned about looking young and delaying the aging process. Your skin is the biggest organ in your body and if you don’t take care of it then chances are you will show signs of premature aging.
Public enemy #1 for your skin is sun exposure. Heavy tanning and getting sunburns are the absolute worst for your skin. Besides the increase risk of skin cancers nothing will age you faster than tanning all the time. Sure it looks good when you are younger, but unless you want skin that is like leather in later years I would suggest limiting sun exposure and using sunscreen. You do however want some sun as it is important for vitamin D, mood, and other benefits.
Public Enemy #2 for your skin is smoking. I don’t think I need to elaborate on this one. Smoking is just all around bad, bad, bad.
Other things that will affect your skin and the aging process are:
Since your skin quality is heavily influenced by nutrition I will give you the top 10 foods to look younger:
1. Salmon And Other Fish Low In Pollutants
Salmon has high quality protein as well as high levels of omega 3. Omega 3 are anti-aging and have a lot of other health benefits. A high quality fish oil is one of the supplements that I do recommend. Wild salmon, tilapia, sardines, and Atlantic mackerel are some of the best fish with the lowest amount of pollutants. Stay away from eating a lot of canned tuna as it contains high amounts of mercury.
2. Nuts- Specifically Almonds, Brazil Nuts, And Walnuts
These 3 provide healthy fats, antioxidants and are loaded with vitamins and minerals. I tell clients to buy all 3 and mix them together to get the full spectrum of health benefits. I must stress that nuts are very calorie dense and a lot of people eat too many of them. If you are trying to lose weight then you will have to watch out for portion sizes.
Not only is coffee loaded with antioxidants it also has properties that reduce inflammation. It has also been shown to protect against diabetes, cardiovascular disease, cancer. The caffeine in coffee has shown to be good for the brain and help protect against Parkinson’s and Alzheimer’s Disease.
A 14 year study on over 400 000 people showed that the more coffee that people drank the more health benefits they got.
No sugar, sugar substitutes or fake creamers. Heavy cream or black is the healthiest way to drink it.
4. Whey Protein
Can be found in dairy foods and can also be taken as a supplement. It provides amino acids to be used by the body for tissue growth. It has also been shown to have small effects on insulin sensitivity and I have seen some studies that have shown it to help with weight loss. Stay away from ones that are made with sugar. Also cheap, low quality ones tend to have a higher amount of toxins in them.
5. Tart Cherries And Tart Cherry Juice
They have high levels of antioxidants and may also help with sleep.
6. Bone Broth
Aging skin and wrinkles happen because of breakdown of collagen in the skin. Research has shown that supplementing with 2.5grams/day with collagen for 8 weeks in older women showed an increase in elasticity of the skin. Bone both is an excellent source of collagen, use raw bones for maximum benefit.
7. Organic Beef And Poultry
Both are excellent sources of protein needed by the body. Go the organic route to avoid harmful toxins. Also organic and grass fed beef have a healthier fat profile.
8. Blueberries And Dark Colored Berries
They contain high levels of polyphenols and antioxidants which protect against free radical damage. They help with insulin sensitivity, blood pressure, your brain, your heart as well as many other health benefits. Try to get local and organic.
Garlic is shown to have cardiovascular benefits as well as cancer fighting properties. It has also been shown to help with insulin sensitivity. It has been shown to improve the ratio of brown to white fat. Brown is considered good and white is seen as bad.
10. Leafy Green and Cruciferous Vegetables
You can’t talk about health and anti-aging without mentioning these vegetables. Spinach, kale, broccoli are some of the healthiest foods for you. They contain high levels of vitamins, minerals, phytochemicals and antioxidants. There is a direct relationship in how much of these vegetables you eat and your risk of premature death. They are very powerful disease and cancer fighters.