Aging and the Skin

Skin aging occurs from a combination of many factors. Natural skin aging begins at about age 25, though the signs are often not visible for many years. The body’s production of collagen and elastin (substances give skin its strength and elasticity) starts to slow. The skin becomes thinner and more transparent and, over time, fine lines and wrinkles become visible. Dead skin cells don’t turn over as quickly and the surface of the skin becomes drier.The rate of skin aging is influenced by our genes. But external factors may also play a role. One of the most important external contributors to premature skin aging is excess exposure to sunlight. The sun’s UV rays cause a break down of elastin and promote the development of dry skin, freckles, age spots, spider veins and actinic keratoses (AK, precancerous lesions on the skin).Cigarette smoking is another important influence on skin aging. People who smoke tend to have more wrinkles than nonsmokers and may develop them at an earlier age.Food for the SkinMany people use topical products to keep the skin smooth and reduce drying. Experts say topical skin care products can only reduce moisture loss, and aren’t very helpful in repairing the damage in the deeper layers of the skin.Registered Dietitian, Patti Milligan, M.S., C.N.S., R.D., says organs and tissues of the body need proper nourishment. The skin is the body’s largest organ, so it needs proper nourishment, too. Here are some of Milligan’s food picks for healthy skin: • Water. One of the most factors in healthy skin promotion is hydration. Milligan says water is the best drink. Green tea and cranberry juice are also beneficial. • Tomatoes. Tomatoes are high in vitamin C, an antioxidant that helps repair cellular damage. Tomatoes also protect the skin from damaging UV rays, but only when cooked (like in paste or sauce). • Sweet potatoes and mangos. These foods contain beta carotene and vitamin A. Milligan recommends eating at least two orange foods every day. • Green leafy vegetables. They contain minerals that help maintain integrity and detoxify cells. Green leafy vegetables also contain an essential fatty acid, called linoleic acid, which is converted into other skin-saving fatty acids. • Nuts, oils and fish. Nuts, healthy oils and fish contain minerals, vitamin E and essential fatty acids to nourish the skin and prevent dryness and inflammation. Fish is also a good source of zinc, which is needed to regulate cell growth, heal wounds and boost the immune system. • Mushrooms. Mushrooms are a good source of B-vitamins and selenium, an antioxidant that protects cells from damage. • Dark chocolate. Dark chocolate has high levels of antioxidants and flavonoids. It also contains high levels of some important minerals, like copper, manganese and magnesium. • Yogurt. Yogurt with live active cultures contains beneficial bacteria that aid in digestion. Milligan says poor digestion may cause the formation of dark circles under the eyes.Milligan says eating a healthy diet provides nourishment for the skin from the inside of the body. Skin cells turn over about every two weeks. But it typically takes about 45 days of healthy eating to see the benefits of a skin-nourishing diet. Milligan also warns people to stay away from fried foods and foods containing large amounts of sugar and high fructose corn syrup. The body has a hard time processing these ingredients and uses up some of important vitamins breaking down these toxic substances.

For general information on skin care:

American Academy of Dermatology

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