Preventing wrinkles before they happen!
1. Protect yourself from the sun.
Sun damage starts the minute you walk out into the sun. This occurs any time of the day, whether it is cloudy or fine. We often think it is sun burn that causes the damage, but the damage that causes wrinkling and skin cancer begins the moment you skin is exposed to the sun and it is repeated exposure, minutes each day, 365 days each year that cause premature aging.
WEAR 30+ broad-spectrum sunscreen daily avoid the sun between 10am and 3pm use other sun protection measures
2. Add antioxidants to your daily skin care
Vitamin C and E have been shown to increase the protection from UV induced cell damage, when used in combination with Sunscreen.
3. Dietary – Avoiding Wrinkles
Eat your vegetables and pass on the cake
An international study — led by Professor Mark Wahlqvist of Monash University in Melbourne — assessed the food and nutrient intakes of participants, and found that higher intakes of some foods and nutrients were associated with less damage and skin wrinkling due to the sun.
The foods found to be associated with less skin wrinkling.
• vegetables - especially green leafy vegetables, onions and garlic
• legumes
• olives
• nuts
• fruit
• higher intake of monounsaturated fat - good sources are extra virgin olive oil and avocados
Foods that were found to increase skin wrinkling.
• potatoes
• soft drinks/cordials
• cakes and pastries
• red meat
• full cream milk as opposed to skim milk
So what is this all about ?
• Vegetables, legumes, nuts, fruits, olives are rich in antioxidants, called phytonutrients. Antioxidants help the body deal with damaging oxygen free radicals formed during normal metabolism but also from ultraviolet radiation and pollution.
• Good fat such as olive oil, avocado, nut are not only rich anti-oxidant sources but also contain monounsaturated fats that have anti-inflammatory effects in the body
• Low GI carbohydrates such as potatoes, sugars in soft drink, cordials, cakes and pastries cause spiking in blood sugar level and increase glycation of proteins and wrinkle formation
• Red meat and full cream milk contains saturated fats that have inflammatory effects in the body and skin cells.
Other dietary measures to prevent wrinkles
• Cold water fish are high in omega 3 essential fatty acids. These are essential for cell health, have anti-inflammatory benefits and cannot be produced in the body. Atlantic salmon is a very good choice as it also contains the powerful anti-oxidant astaxanthin.
• Drink white tea, green tea, and even black tea rather than coffee or soft drinks.
4. DON’T SMOKE
Smoking increases the rate of free radical formation, and hence the harmful cell damages effects and inflammation. Studies of smokers show that a 40 year old smoker can have equivalent wrinkles to a 60 year old.
5. Exercise regularly
Exercise has all sorts of health benefits for the body, but also can help prevent wrinkle formation. Regular Exercise:
Is a powerful tool for lowering blood sugar level and hence preventing glycalation and wrinkle formation Helps reduce physic stress, decreases cellular inflammation and hence wrinkle formation. Increases blood circulation and nutrients delivery to skin cells, helping produce collagen and prevent wrinkles
6. Reduce stress in your life
Stress is a major cause of inflammation in the body which causes heart disease, cancer, speeds degenerative diseases and wrinkle formation.
Take time each day for you:
Spend time with people you love, sit down and have dinner together
Walk, sing, dance, whatever it is that makes you happy, take time to do it regularly.
