The Link Between Sugar and Skin Ageing

High intakes of refined sugar has been linked to accelerated skin ageing.

Sugar ages us in many ways, both internally and externally, and this includes our skin.

We should consider sugar as lacking any nutritional benefits and providing only empty calories.

In addition to raising the likelihood of premature ageing, weight gain and type 2 diabetes, excessive consumption of refined sugar can lead to heightened inflammation in the body, potentially elevating the risk of heart disease and cancer.

Why sugar affects ageing

When glucose (sugar) interacts with proteins, it forms advanced glycation end-products (AGEs). These compounds lead to skin wrinkles and the stiffening of cellular structures. Just as hardened arteries contribute to coronary heart disease, a comparable process occurs within skin cells.

Glycation

Glycation occurs when glucose attaches to proteins or fats. Excess glucose in the body leads to the formation of unstable by-products known as AGEs, which accumulate and result in various harmful effects on health such as:

• Aging skin: Proteins such as collagen and elastin suffer deterioration, resulting in diminished elasticity and the development of wrinkles.
• Vascular damage: Hardened blood vessel walls elevate the likelihood of heart-related issues.
• Chronic disease: Increased susceptibility to diseases like diabetes and Alzheimer’s emerges.

The dangers of ‘AGE’

Advanced Glycation End-products (AGE) heighten oxidative stress and promote inflammation, hastening the aging process. Specifically, inadequate blood sugar management results in increased AGE production, adversely affecting health.

Preventing Glycation

Manage Blood Sugar:

• Limit sugar consumption and choose foods that have a low glycaemic index.
• Prefer complex carbohydrates, such as whole grains, over refined options.
• consider a supplement to curb sugar cravings.

Incorporate Antioxidants:

• Include fruits and vegetables high in antioxidants like vitamins C and E in your diet.
• Additionally, green tea, nuts, and dark chocolate can enhance your antioxidant intake.

Consider Cooking Techniques:

• Using high heat for frying or grilling boosts the creation of AGEs.
• Opt for healthier methods like steaming, boiling, or cooking at lower temperatures.

Embrace Healthy Lifestyles:

• Engaging in regular physical activity helps maintain stable blood sugar levels and aids in weight control.
• Ensure sufficient sleep and manage stress to lower oxidative stress in the body.

Add Foods that Fight AGEs:

• Spices such as cinnamon, turmeric, and ginger are effective in reducing AGE formation.

Foods and drinks to avoid

Foods and drinks to avoid or limit that are high in advanced glycation end products (AGEs) include:

• Processed or packaged meats
• fatty meats
• fried foods
• full-fat dairy products
• candy/sweets
• biscuits
• cakes and pastries
• regular soda
• alcohol

Is all sugar bad?

When sugar is found naturally in foods like fruits, it often comes with a significant amount of fibre. This fibre slows down the sugar’s digestion, leading to a smaller effect on blood sugar levels. The real issues arise with refined sugars.

Some people follow a strict ketogenic diet to help avoid the premature ageing caused by a diet high in glucose, but limiting sugary foods whilst on a balanced diet will be of great benefit to anyone wanting to slow the ageing process.

Summary

Although aging is unavoidable, minimising glycation can help decelerate its effects. Adopting a nutritious diet and a healthy lifestyle can prevent glycation and support a vibrant, youthful existence.