There’s a reason why your skin looks different after a day of holiday parties, barbecues, and mojito-filled days at the beach. “What you eat can affect your skin, for better or for worse,” said Dr. Ariel Ostad, a fellow at the American Academy of Dermatology. health. For example, the type of coffee you drink can accelerate skin dryness. This is one of the changes associated with skin aging.
Other drinks and foods that can cause aging include alcohol, red meat, and fried foods. Learn more about what you should eat and drink in moderation to reduce the risk of skin aging.
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Coffee is the largest source of caffeine, a substance naturally found in coffee beans, and takeaway and homemade coffee often has added sugar. However, two components of coffee can have negative effects on skin aging related to dehydration.
Dry skin is one of the indicators of skin aging, and dehydration can contribute to dry skin. To reduce further dehydration, it is recommended to avoid caffeine and sugar. Researchers also found that caffeine can reduce the production of collagen, a protein in human skin cells that keeps skin firm and healthy. However, further research is needed regarding this link.
Drinking regular coffee helps keep you and your skin hydrated. Studies have also shown that drinking coffee has several health benefits. One benefit includes a possible link between coffee or caffeine and reduced risk of non-melanoma skin cancer.
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Besides dehydrating, sugar plays another role in skin aging. Excess sugar intake from sugary foods and drinks, such as desserts, energy drinks, and sodas, can start a process called glycation.
When cells ingest more sugar than they can process, the excess sugar molecules bind to proteins. This combination produces advanced glycation end products (AGEs). AGEs can damage collagen in the skin.
There’s no need to eliminate sugar from your diet. You can reduce your sugar intake by:
- Drink more water instead of energy drinks, soda, and other sugary drinks
- Restrictions on sweets and desserts
- Use natural sweeteners like stevia or monk fruit sweetener
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Alcohol consumption can cause aging, especially on the face. One study found that the signs of facial aging, such as wrinkles, become more severe as alcohol intake increases.
The recommended alcohol limit is two drinks a day for men and one drink for women. An option to limit your alcohol intake is to try non-alcoholic drinks. Zero-alcohol beer and wine options are also available, and water-based alternatives can be used for mixed drinks.
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A diet high in salt and spicy foods can have negative effects on your skin health when it comes to aging.
To reduce your intake of spicy foods, order mild foods whenever possible. Additionally, the recommended daily limit for sodium intake is 2,300mg. To avoid exceeding this limit, you can:
- Choose unsalted nuts instead of chips
- Choose fresh, frozen, or canned vegetables without sauces and with less sodium.
- Use fresh or frozen lean meats and seafood
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Another common source of AGEs and irritation that can damage your skin is fried foods. Markers of AGEs can increase 200-fold by increasing cooking temperatures and conditions, such as frying.
Eat fried foods in moderation. If possible, try a different cooking method. For example, make baked or mashed potatoes instead of fries.
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The black char on your burger may contain pro-inflammatory hydrocarbons, which are compounds that promote inflammation. When inflammation occurs, collagen is broken down by the action of enzymes.
You don’t have to give up barbecued meat to avoid possible aging. Scrape off any black stuff and clean the grill afterwards to avoid contaminating your next meal.
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Fatty red meats include meats such as beef, pork, and lamb, which produce free radicals. Free radicals are unstable molecules that can trigger processes that can cause cell damage. This damage can affect your skin’s ability to protect itself and produce collagen.
You may want to limit how often you eat red meat and consider choosing lean meat or skinless chicken. You can also take antioxidants, which may prevent or slow certain types of cell damage. “Foods and serums rich in antioxidants can help fight free radicals that accelerate aging,” says Dr. Ostad.
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In addition to increasing your risk of LDL (bad) cholesterol and heart disease, trans fats can also be harmful to your skin. It also promotes inflammation.
Read labels on foods that say “0 grams (g) of trans fat” because the food may contain less than 0.5g of artificial fat. Also, avoid or limit products that list partially hydrogenated oils on the ingredient label.
Trans fats are found in many fried, packaged, and processed foods.
Skin health is affected by what you eat and drink. Eating too many sweets and drinking large amounts of food and drinks, including alcohol, can cause your skin to age faster. However, these items are fine to enjoy in moderation. If you have questions about the health of your skin, please consult your health care provider for guidance.
