Eat Yourself Younger

Posted: Wednesday 2 March 2011 07:44am

Fact: Dry skin is a major cause of lines, wrinkles and ageing skin.

Before you spend a fortune on anti-ageing creams, check your diet. If you’re not feeding skin internally with adequate nutrition, its moisture content, and in turn its collagen and elastin support network, will be compromised. Left untreated, lines and wrinkles appear. So what to do?

Antioxidant vitamins A, C and E are imperative, easily accessed from berries and brightly coloured fruits and vegetables (think oranges, red and yellow capsicum, carrots, pumpkin, green leafy vegetables). However, to truly combat problems associated with dry skin, look towards Essential Fatty Acids (EFAs), found in the form of Omega 3, 6 and 9 vitamins.

Unmanaged dehydration will definitely accelerate the ageing process.

“There are two things every cell in the body needs, and that we need, for wrinkle-free skin,” explains naturopath and nutritionist Tabitha Macintosh, from Awaken Your health in Woollahra, Sydney.

“These are the correct oils (EFA’s) for healthy cell membrane structure, and water for cell hydration. The combination results in plump looking, wrinkle-free skin.”

Put simply, EFAs – including omega-3 and omega-6 – are the building blocks for every cell membrane, and help to hold water inside the cells. Adequate intake of EFA’s ultimately results in younger looking skin.

Where to find EFAs

Fish

Cold water, oily fish (like salmon, trout, tuna, sardines and mackerel) is best. Wild tinned varieties are fine, fresh is even better. “Salmon in particular is super high in EFAs – both Omega 3 and Omega 6,” says Tabitha. Choose the darker flesh, for higher EFA content.

Aim for three servings weekly, but look for fish sourced from low-mercury areas, like Tasmania or New Zealand, especially if you’re pregnant or breastfeeding (one serve or less weekly is recommended during pregnancy).

Grilling is best, leaving flesh tender in the middle. “Overcooking can destroy goodness,” explains Tabitha.

Avocado
Currently enjoying super-food status, avocado is high in fibre and Omega 6 and 9. “It’s also packed with vitamin E, essential for collagen production,” explains naturopath Saimaa Khan, from The Last Resort Wellbeing in Bondi, Sydney. Saimaa recommends eating four avocadoes weekly. “Rather than buttering toast, spread fresh avocado over it. You can also use it to replace mayonnaise, or whip it into a soup to make it creamier.”

Bonus: Avocado is a useful diet food.

“People think it’s fattening,” says Saimaa, “but the fat in it actually promotes weight loss if the rest of your diet is healthy and you exercise.”

Olive Oil
”You should be eating it daily,” says Saimaa, “in dressings, or drizzled over fish.” Forget what you’ve heard – it’s safe to cook with. “Its molecular structure is not changed with heat,” says Saimaa.

Flax Seed Oil
This unassuming oil is high in Omega 3, 6 and 9. “Its pleasant nutty flavour means you can add it to smoothies, drizzle into yoghurt, or use it as salad dressing,” recommends Saimaa, adding that it shouldn’t be heated or used with warm food.

“Heat changes its structure and makes it harmful.”

Almonds
Packed with Omega 3, almonds also brim with zinc, a powerful healer and magnesium, an anti-inflammatory thought to support elastin production. Nibble your way through ten raw almonds daily.

Pumpkin seeds
High in zinc, pumpkin seeds are also rich in Omega 9 and so boost skin hydration. “Eat them raw in salads, or make a nibble mix of nuts and seeds to keep on your desk,” suggests Saimaa.

Toasted, they make a tasty garnish for winter soups, and add flavour and nutrition to homemade bread, and they are also thought to be a useful snack to help keep nicotine cravings at bay if you’re stopping smoking – another bonus for younger looking, better-hydrated skin.

LSA
A potent blend of linseed, sunflower seeds and almond meal, LSA is not only high in insoluble fibre, but has a high EFA content too. “Aim to incorporate about two heaped teaspoons daily into your diet – sprinkled on cereal or yoghurt, or blended in a breakfast smoothie.”

Super Supplements?

Not getting enough EFAs?  Consider a supplement, advises Tabitha.
“Dry skin problems are often caused by insufficient EFAs. With high dosage fish oil capsules – two taken twice daily, you can usually see improvements within two weeks.”

>> A-Zinc of Anti-Ageing Vitamins
>> Nutricosmetics: Eat Your Way to Beauty

More Skin Saving Foods

These super-skin foods will help halt time:

Wheatgerm
Crammed with vitamin E, essential for collagen production, it’s recommended we consume about a tablespoon of wheatgerm daily. Sprinkle on cereal or add to yoghurt and honey. You can also buy it in oil form, which is great for salad dressings.

Oats
“Oats restore and calm the nervous system and anything that does that will have a positive effect on collagen production,” explains Saimaa. High in fibre, oats will also better enable the body’s cleansing functions, which will result in clear and radiant skin.

“Warm, cooked oats served with soy or skin milk is a great way to start the day, any time of the year.”

Soy
“Soy products are high in phyto-estrogen,” says Saimaa. “Estrogen plays a vital role in collagen production. As we age, our natural estrogen levels are depleted, diminishing collagen production. Eating soy products – beans or milk, can help.”

Manuka Honey
Renowned for its healing properties, Manuka honey is high in vitamin C, which is also helpful for collagen production. “Replace sugar with Manuka honey in tea and coffee, add it to oats, yoghurt or fresh fruit. Limit intake to two tablespoons daily,” says Tabitha.

Garlic
High in vitamin C and zinc, garlic supports the skin’s repair processes. “Always squash cloves before chopping to really release the garlic oil,” suggests Saimaa, “then mince with olive oil, lemon and apple cider vinegar for salad dressings.”

Berries
“Berries are an antioxidant power house, quenching skin-damaging free-radicals,” says Tabitha. “Blueberries and other berries are an excellent source of Vitamins C and E, helping the body to manufacture collagen. They are also a great source of fibre and have a low glycemic index: making them a great weight loss tool.  The fresher and darker the colour, the better.”

Keep berries in the freezer and blend with soymilk for an antioxidant-rich breakfast smoothie.

H2Glow

Drinking eight or more glasses of water each day is essential for wrinkle-free skin.

“Unmanaged dehydration is a massive cause of accelerated aging,” says Tabitha McIntosh.  “We lose moisture to the air very time we exhale. This can be as much as two cups daily. The body requires about 30mL per kilogram of body weight – which equates to just over 2L daily for the average person. Some of this will come from fresh food, but the rest needs to be sourced through water, herbal teas or freshly squeezed juices. Also be mindful to minimise consumption of caffeinated drinks and alcohol.”

Stress?

“Stress is renowned for triggering imbalance in body systems,” says Tabitha. “Stress robs the body of nutrients, especially vitamin C, which is responsible for collagen formation. Stress also causes inflammation and disrupts sebum production – all factors that exacerbate dry and dull skin. A decent night’s sleep and established stress-management tools – exercise, yoga, meditation practice– can all be helpful to alleviate the effects of stress on our skin.”

by Shonagh Walker

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