明らかにする／漏らすd: The many ways sugar is ageing and 損失ing your 直面する - and 8 diet tweaks to undo the wear-and-涙／ほころび

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When you eat lots of sugar and 精製するd carbohydrates such as white rice, bread and pasta, levels of 血 sugar in the 団体／死体 become high and remain so.?

As a result, sugar 分子s 永久的に 社債 to proteins, 含むing the collagen in the 肌 ? a 過程 known as glycation.?

This produces a 化学反応 in the 肌, that makes its surface more stiff and inflexible, 主要な to premature ageing making 肌 tougher and more wrinkled.

Glycation is 損失 to the 肌 from the inside 予定 to the 消費 of 超過 sugar.?

We 焦点（を合わせる） on sugar 存在 fattening, but Rick Hay 警告するs it's our 肌 we should watch out for

It results in the three 調印するs of ageing that we don't want ? wrinkles, lines and discoloration.?

It can even lead to your 肌 becoming saggier as both collagen and elastin are 損失d and become misshapen.

A 熟考する／考慮する published in the 定期刊行物 of the American College of 栄養, i n which 研究員s 熟考する／考慮するd the diets of 453 adults living in different countries and 設立する that those who 消費するd more fish, olive oil and legumes were いっそう少なく 傾向がある to wrinkles than those who ate more meat, butter, high fat 酪農場 and sugar.

In particular, 過程d meat, soft drinks and pastries were associated with more 肌 wrinkling, while beans, green leafy vegetables, asparagus, nuts, olives, apples and pears were associated with いっそう少なく 肌 ageing.

前進するd glycation end 製品s or (appropriate acronym of the century) AGEs not only 原因（となる） protein 繊維s to become malformed they also 与える／捧げる to connective tissue 損失, chronic inflammation, heart 病気 and 糖尿病.

国会 and lifestyle choices can 影響する／感情 how quickly the 影響s of glycation can be seen on the 肌 so 避ける a high glycemic 負担 diet that's high in sugar and 精製するd carbohydrates, smoking, 過程d foods and meats, 超過 alcohol and foods that have been 深い fried.

It's all about 限界ing 超過 sugar intake and 減ずるing both oxidative 強調する／ストレス and oxidisation.?

Try too to stay away from high-fructose corn syrup as 熟考する／考慮するs have shown that when this sweetener 意味ありげに 増加するs the 率 of glycation ? it's in fizzy drinks and many 過程d 甘いs.

Can you undo the 損失??

The good news is that it that once a protein has been glycated it can be 修理d. Here are some ways to 保護する your 肌 (and 団体／死体) from a high sugar diet.?

1. Try the Med diet

This type of diet 焦点（を合わせる）s on fresh fruit and vegetables, whole 穀物s and lean protein to 減ずる inflammation and 供給する high levels of the 解放する／自由な 過激な fighting ビタミン trio ? A, C and E.?

2. 負担 up on 繊維

Foods like chickpeas, lentils, beans and most vegetables are rich in fibre ? this not only helps with digestive health but it also helps to 規制する 血 sugar levels which helps fight glycation.?

The more vegan and vegetarian dishes that you 消費する the better as these healthier 選択s tend to have lower 前進するd glycation end 製品s.

3. Drink green tea

You should drink a cup or two of green tea each day as this is a powerful 肌 protector that 刺激するs collagen 生産／産物 and 消費する more tomatoes as they are high in Lycopene which has an anti-glycation 活動／戦闘.?

4. 増加する carnosine intake?

You can 増加する dietary levels of the amino 酸性の carnosine by 消費するing more fish, 有機の cheese and eggs.?

Carnosine is an amino 酸性の that has been shown to 保護する against the 損失ing 影響s of AGEs.?

If you are vegan you might like to 補足（する） with this glycation fighting amino 酸性の.

Both beta-alanine and histidine are precursors to carnosine and these are 設立する in pomegranates, alfalfa, carrots, celery, cucumber, endive, soya beans, salmon and garlic so 在庫／株 up on these.

Getting more ビタミンs A, C and E from fish, nuts and healthy fats is 重要な to keeping 肌 fresh

5. 消費する more healthy fats

Other foods to 消費する to help 強化する that saggy glycated 肌 含むs avocados, mackerel, nuts, seeds, beans, squash and leafy greens. These foods are all anti inflammatory to which is an 追加するd 特別手当 for the 肌.

Remember that foods that are high in protein and fat like meat and foods that are high in fructose when cooked or heated produce more ageing glycotoxins.

6. Slow cook and cook at 最低気温s?

Cooking food at 気温s いっそう少なく than 120C/250F also 最小限に減らすs the 形式 of glycotoxins ? try to steam, braise, poach or stew when possible.

Marinating foods in lemon juice or apple cider vinegar can help 延期する the reactions that lead to glycotoxin 形式 so may help when you are roasting, 取調べ／厳しく尋問するing or barbecuing.

7. Eat more berries and citrus

Brightly coloured AGE inhibiting berries are rich in fibre, antioxidants and ビタミン C which can help with collagen cross linking. Collagen cross linking helps with 肌 firmness and can help to 減ずる the 外見 of 罰金 lines and wrinkles.

They also help to 上げる wrinkle fighting hyaluronic 酸性の.?

Grapefruit, oranges and tomatoes are good sources of naringenin ? naringenin inhibits hyaluronidase which breaks 負かす／撃墜する hyaluronic 酸性の.

8. Eat more spices?

Spices can also be of use to help fight ageing with turmeric, cinnamon, clove, ginger, garlic, oregano and all spice all having the ability to inhibit the 生産／産物 of AGEs thanks to their anti-inflammatory and 免疫の 上げるing and 血 sugar balancing 所有物／資産／財産s.

• This article was 初めは published by Healthista?