What is Glycation and do you have it?

 

 

 

Sugar induced aging, also known as glycation, is a significant factor in skin aging. 

 

Over indulgence in high glycemic foods and alcohol contributes to a rough, callus-like texture on the skin that  often looks like there is a layer of orange peel on the dermis, not an ideal situation ever!

Glycation also speeds up the process of hyaluronic acid depletion by depleting the skin of natural moisture, which is essential for preventing sagging.

Preventing glycation requiers and internal and external approach.  

Is Glycation aging you? 

f you have ever been skeptical of whether sugar has any impact on your skin aging, then this article is for you!

I am all about moderation, and a little sugar never hurt anybody.  But if the sweet stuff is a daily part of your life, then you may want to reassess. If you aren’t taking care of your insides, the quality of your skin care isn’t going to make up for it. Healthy skin starts on the inside, after all.

The sugar-aging link is very real, and I have evidence to back it up.

Let’s dive in!

What is glycation?

When you consume sugar, the glucose from the carbohydrates and sugar molecules float around your bloodstream before attaching themselves to proteins and lipids in your body. This is the protein glycation process. 

When they attach to these lipids and proteins, they form new molecules, referred to as AGEs or advanced glycation end products.

This process through which new molecules are formed may contribute to premature aging because glucose attaches itself to vital structural proteins such as skin collagen and elastin, essential for healthy, youthful, firm skin. 

Advanced glycation end products degrade these important proteins in a similar fashion to the way rust weakens and degrades metal; by hardening and loosening elasticity in the skin. The end result is skin that sags and is at a higher risk of lines and wrinkles. 

Glycated skin with damaged collagen and elastin production leads to a rough, callus-like texture on the skin that often looks like there is a layer of orange peel on the epidermis, not an ideal situation ever!

Hyaluronic acid, a clear substance with a gooey texture (naturally produced by the body) is also responsible for keeping the skin youthful. Just like collagen, its concentrations naturally deplete as we age. 

Glycation reactions speed up the process of hyaluronic acid depletion by depleting the skin of natural moisture, which is essential for preventing sagging. 

Glycoxidation accelerates the body’s aging process by significantly limiting the skin’s ability to produce and regenerate quality collagen. Smoking and sun exposure combined with a diet high in sugar come together as the perfect storm.

“Glycation also causes free radical formation, oxidative stress, and inflammation, all of which accelerate aging,” says Dr. Stefanie Williams, a dermatologist at the Eudelo clinic in London. 

How can I protect my skin internally against glycation?

There’s no getting around the fact that diet and lifestyle have the biggest effect on glycation and human skin cells. 

Get Your Beauty Sleep

Getting enough sleep is imperative; because, as Dr.Williams states, “Sleep deprivation is also known to impair insulin sensitivity and glucose tolerance.” Aim for at least 6-8 hours every night. 

Manage Stress

I also highly recommend finding mindful ways to manage stress because excess cortisol has a major negative impact on your body and can increase oxidative stress and free radical regeneration, which accelerates the aging process. 

Eat The Right Foods

In your diet, focus on consuming only fresh, whole, unprocessed foods. You want to “eat the rainbow” (no, not Skittles, which just like most candies contain high levels of fructose) to ensure you are getting variety and filling your body with all the nutrients and antioxidants it needs from an array of fruits and vegetables.

Low sugar fruits like berries are best though, remember sugar is sugar, no matter its source. While natural sugars are digested slower in the body than processed fructose, too much of it can still lead to skin age formation, a loss of elastin. I recommend following a diet similar to someone with diabetes; shying away from foods and drinks that translate into sugar in the body.

Even healthy foods can be high in sugar (such as these fruits) and should be avoided if possible. Also, be sure to avoid foods like pasta, cereal, oatmeal, sweetened yogurt, juice, chips, crackers, and all bread to avoid a spike in insulin levels and the process of glycation from occurring.

Low glycemic-foods are your skin’s best defense against glycation and oxidative damage. You want to stick to a low-carb diet and avoid food and drink that shoot your insulin levels up so avoid combinations like pasta with bread, which will contribute to higher insulin levels when digested. The same applies when you eat a candy bar or drink an alcoholic beverage. Both cause very high insulin levels.

In fact, you may want to consider cutting out on alcohol or only having a drink every now and again if youthful skin is your top priority. But, of course, I know you’re human, and events like birthday parties, anniversaries, and maybe girls-weekends may come along where naturally you’ll want to have a glass or two of red. When you do consume alcohol or sugary foods, try to supplement your diet with one NAC, and 1000 mg of Vitamin C per beverage. 

Low – Gylcemic Foods	High – Gylcemic Foods
Fruit: Cherries,Apples, Grapes, Plums, Oranges, Pears	Fruit: Bananas, Cranberries, Mango, Watermelon, Dates
Vegetables: Asparagus, Tomato, Lettuce, Onion, Mushrooms, Cucumbers, Broccoli, Zucchini, Spinach, Carrots, Brussels Sprouts	Vegetables: Acorn Squash, Beets, Butter Squash, Cooked Carrots, Corn, Potato, Sweet Potato,
Grains/Starch: Brown Rice, Bran Cereal, Barley Pearled, Rye Whole Kernels, Pita Bread,	Grains/Starch: White Rice, Sweet Potatoes, Cous Cous, Whole Wheat, Muesli, Baked Potatoes, Oatmeal, Taco Shells, White Bread
Protein: Peanuts, Dried Beans, Lentils, Kidney Beans, Split Peas, Lima Beans	Protein: Pinto Beans, Black-Eye Peas, Refined Beans, Lima Beans
Dairy: Low-Fat Yogurt, Plain Yogurt, Whole Milk, Fat-Free Milk, Skim Milk	Dairy: Fruit Yogurt, Ice Cream,
Snacks: Nut & Seed Muesli Bar, Hummus, peanuts, Walnuts, Cashew Nuts, Corn Chips	Snacks: Pretzels, Water Crackers, Rice Caskes, Donuts, Scones, Maples Flavorued Syrup

How can I support my skin with anti-glycation Treatments and skin care? for more info.

Facials by Deanna

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