Make the right dietary choices, and your skin will thank you for it

Should you need&nbsp;another reason to reduce your sugar and alcohol intake, here goes: if consumption is left unchecked, it will accelerate&nbsp;your skin&#39;s ageing process.&nbsp;

There are two main factors responsible for speeding up skin ageing&nbsp;&mdash; sun&nbsp;exposure and advanced glycation end products (or AGEs). According to Dr. Beatriz Lassance, a plastic surgery specialist in S&atilde;o Paulo, Brazil, AGEs are formed when&nbsp;glucose (sugar) molecules react&nbsp;with proteins and fats in the body. This generates glycation, which, together with an&nbsp;excess of free radicals produced by a poor diet and other harmful habits (e.g. smoking and sleep deprivation), leads to oxidative stress in the body.&nbsp;

The consequences of such oxidative stress includes a reduction in&nbsp;cellular activity,&nbsp;lessened production of collagen and elastic fibres, and diminished healing power, which in turn leads to the appearance of wrinkles, spots and sagging skin.&nbsp;

But what can be done to prevent this? Dr. Lassance recommends avoiding these 7 foods...

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Sugar

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The high levels of sugar in sweet treats like cake, candy, chocolate and ice cream is not only harmful to collagen production, but is&nbsp;also involved in inflammatory processes that can worsen conditions such as acne. In addition to adapting your&nbsp;palate by consuming less sugar and more fruit, try replacing&nbsp;the sugar in recipes with alternatives like xylitol, stevia and monk fruit sweetener.&nbsp;

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French Fries

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Tastiness aside,&nbsp;french fries and other fried foods&nbsp;not only trigger the glycation reaction and the formation of AGEs, but also increase the production of free radicals that can cause cellular damage.

&quot;Exposure to free radicals speeds up the ageing process. The interconnection affects DNA molecules and can weaken the elasticity of the skin,&rdquo; explains Dr.&nbsp;Lassance.

Furthermore, when it comes to french fries, remember that they are often copiously salted, and this excess sodium can dehydrate skin tissue and make the skin more prone to wrinkles. A good option would be&nbsp;to replace potato fries with sweet potato&nbsp;that is&nbsp;baked in the oven.

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White Bread

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Most commercial bread and pastries are made from white flour, a high glycemic index carbohydrate that&nbsp;is involved in the glycation reaction&nbsp;and, when consumed in excess, causes inflammation in the body.&nbsp;

Can&#39;t give up your favourite loaf? Stick to whole grain flour and wholemeal bread, which have a lower glycemic index and are also excellent sources of fibre.&nbsp;

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Margarine

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Margarine was once touted as a healthier alternative to butter, but it turns out that the spread is very high in&nbsp;hydrogenated fats&nbsp;&mdash; together with the many chemical additives that make our skin more vulnerable to UV rays, it&#39;s especially harmful to the collagen and elastin that supports protein in the skin.&nbsp;

Consider olive oil instead when cooking, and use fresh avocado or tahini on bread, which are good sources of protein and fibre.&nbsp;

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Processed Meats

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Examples of processed meats that can be harmful to the skin are sausages, pepperoni, bacon&nbsp;and cold cuts in general. &ldquo;These meats are high in sodium and saturated fat, which can dehydrate the skin and weaken collagen, causing inflammation,&rdquo; says Dr. Lassance.

Replace such meats with eggs and chicken breast, or plant-based&nbsp;proteins like chickpeas and other legumes.&nbsp;

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Pre-packaged Juice

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The idea of fruit juice may seem healthy, but most pre-packaged juices contain an excess of sugar and sodium, a dangerous combination that worsens skin dehydration and weakens collagen. Where possible, try to consume whole fruits instead.&nbsp;

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Alcohol

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Alcohol is not a food, but it often accompanies a good meal.&nbsp;As such, it should be known that alcohol causes a number of skin problems such as redness, inflammation and loss of collagen.&nbsp;

&ldquo;Alcohol neutralises nutrients and weakens levels&nbsp;of vitamin A, with a direct impact on the formation of wrinkles.&nbsp;Vitamin A is particularly important in the production of new cells and collagen, which guarantee elastic and wrinkle-free skin,&rdquo; explains Dr. Lassance.

Her advice? Stay hydrated and consume alcohol in moderation, and choose red wine over other alcoholic drinks, as the beverage is&nbsp;rich in resveratrol, a powerful anti-ageing compound.

&ldquo;This molecule has several health benefits due to its antioxidative&nbsp;action, which fights against ageing. Resveratrol is also able to activate Sirtuin 1, a protein that acts to increase cell longevity,&rdquo; she says.

Avoid These 7 Foods To Slow The Signs Of Skin Ageing

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