Nourishing Your Way to Radiant Skin after 40.
As we age we start seeing and feeling a great shift in our bodies. Slower metabolism, muscle and bone density changes, quality sleep gets really tricky and other not so fun normal effects of aging.
What makes the aging process even more interesting is that our past choices come back to haunt us. Those days of sunbathing without sunscreen, late nights filled with drinking, smoking, and all sorts of fun activities can leave their mark.
The skin, being the largest organ of the body, can really say a lot about your overall health. While I am not talking about wrinkles (not my area of expertise), I can share strategies for improving your skin health from the inside out – through the food you eat.
Hydration: The Foundation of Radiant Skin.
Water is life, and we are essentially walking, talking water containers. Our bodies consist of 55-60% water. If you're a 150-pound person, you're about 90 pounds of water. This precious fluid nourishes our cells, carries away waste, and plays a vital role in our well-being. When we neglect our hydration needs, it becomes evident in both in our energy and our appearance. So, be intentional about drinking water – start your day with a glass, pair meals with water or tea, and consider hydrating broths and soups. If you're exercising, set a goal to drink a cup of water (8oz) for every 15 minutes of moderate to intense activity.
Foods that Promote Healthier Skin.
Fruits and vegetables are your skin's best friends. Packed with vitamins and minerals, they are loaded with antioxidants that not only improve your skin but also enhance eye health, boost your immune system, and lower your risk of cancer. Nature has designed these antioxidants in a way that makes them easily absorbed through a balanced and colorful diet. Vitamins A and C are particularly beneficial for skin health as they are essential for natural collagen production.
Here are some food sources to consider:
Leafy green vegetables like spinach, broccoli, and Brussels sprouts.
Colorful vegetables like carrots, peppers, pumpkin, and sweet potatoes.
A rainbow of fruits such as blueberries, strawberries, peaches, oranges, and mangoes.
Animal sources like beef liver, fatty fish, and egg yolks.
To maintain healthy skin, you need a good balance of oil and moisture. The standard North American diet, high in unhealthy trans and saturated fats, sugar, salt, and processed carbs, leads to inflammation and accelerates skin aging. We often lack the essential omega-3 fats that help control inflammation. Include fish, nuts, flax seeds, flaxseed oil, avocado, and leafy vegetables in your diet to counteract this.
Collagen is the most abundant protein in our bodies. It is found in our bones, skin, muscles, tendons, and cartilage. As we age, our bodies produce less collagen, and various factors like alcohol, smoking, stress, and lack of sleep contribute to this decline. You can boost collagen production by consuming high-protein foods that contain amino acids essential for collagen synthesis. Here are some food sources: Fish, poultry, meat, eggs, dairy, and legumes (like chickpeas and beans).
For collagen production, your body also needs nutrients like zinc and vitamin C. These can be found in shellfish, legumes, meats, nuts, seeds, whole grains, citrus fruits, berries, leafy greens, bell peppers, and tomatoes.
What about supplements?
Collagen supplements are widely available on the market, yet opinions on their efficacy vary among experts. Here are a couple of differing view points:
Dr. Stacy Sims (Female Physiology expert) suggests that there might be some benefits. Read her opinion here.
Harvard Health Publishing indicates that not enough research has been done and suggests “You're better off focusing on sun protection and using topical retinoids.”
But they both concur on one thing: good nutrition is paramount for healthy skin: stay hydrated, prioritize fruits and vegetables, focus on healthy fats, increase your protein intake. Remember, good nutrition isn't just about looking better but also feeling better and living better as you age. Take care of your body, and it will take care of you.