Eat Your Way to Firmer Skin
We all know that we are what we eat, and that includes how young we are. It may come as a surprise to learn that what we eat can help determine how young (or old) we look. However, we now know that certain categories of foods are vital to maintain and improve the processes of cellular rejuvenation. Protein is of major importance in stimulating cells to repair themselves. Since we cannot store protein in our body, we must take in high-quality protein every day. If our protein supply is inadequate or depleted, the body is forced to feed on itself. This results in the breakdown of both tissue and muscle.Without enough protein, the aging process is visibly accelerated.
The bad news is that this ongoing lack of protein is first noticeable in the face. And women, unlike men, are notorious for not eating enough protein. This is one of the reasons men often look younger than their female counterparts. Another reason has to do with testosterone, which helps regulate the thickness and oiliness of the skin. Most people are unaware of the fact that women’s bodies also produce testosterone, which is essential to their health and well-being. Although they produce far smaller quantities of this male hormone, below-normal levels in women have been associated with decreased or nonexistent libido. When women go through perimenopause and menopause, an imbalance in testosterone can cause noticeable changes in the skin—too much testosterone can lead to clogged pores and acne; too little can lead to dry skin. A third reason is that men have naturally thicker skin than women do, making it less vulnerable to the damaging effects of the sun and the environment (i.e.,
free radicals).
Therefore, it is even more important for women to choose the anti-inflammatory diet as their first line of defense against aging. Unfortunately, men have an advantage in this area as well.Women frequently crave sugary, starchy foods in an effort to increase levels of that feel-good hormone, serotonin. This strategy backfires, setting women up for a roller-coaster ride of food craving and overeating. As a rule, men tend to have higher levels of serotonin, making them less likely to binge on these types of foods. When we don’t get enough protein, and we combine that with a diet of high-glycemic carbohydrates, our features take on a soft, doughy appearance. The sharp, contoured cheekbones and crisp jawline begin to lose definition.
As you can see, lack of protein, combined with the wrong carbohydrates, packs a one-two punch when it comes to destroying facial contours. In fact, once you know what to look for, you can spot a “high-carb, low-protein” diet person immediately—male or female. The inflammation caused by the high-glycemic carbs results in puffiness and swelling in the face and eye area. The glycation caused by the sugars and starches will eventually lead to deep wrinkles and sagging of the skin. This protein deficiency can be visible in both women and men as early as their twenties. The sharp definition, contoured cheekbones, and great jawline all become blurred.
Eating the wrong carbohydrates (the sugary, starchy foods) causes an inflammatory response that results in the glycation of collagen in the skin and all other organs, laying the foundation for the birth of wrinkles, sagging muscles, and loss of tone, elasticity, and resilience.To visualize this, think of the skin as a rubber band. When young, it will snap back into place if stretched. With cross-linking, the skin and its underlying structure lose the ability to snap back. This inflammatory response also contributes to overall puffiness, dullness, and loss of radiance.
The first critical step on the road to recovery is to ensure that you consume adequate protein throughout the day and limit your carbohydrate intake to colorful, nonstarchy fruits and vegetables, beans and legumes, and whole grains such as old-fashioned oatmeal. If you follow this simple formula, you will see the results almost immediately— and that even goes for women and men aged 40 and beyond. Whether you are 21 or 51, you can and will quickly see the difference.
A theme throughout this book and my entire body of work is the recognition of the deleterious effects of inflammation. Maintaining youthful facial contours and convexities, radiance, elasticity, and so on
also relies on controlling inflammation—from the obvious, such as avoiding lying in the noonday sun, to the not-so-obvious: avoidance of anti-inflammatory foods, dehydration, and inadequate sleep.
