Anti-Aging Foods You Should Be Eating To Prevent Wrinkles & Age Gracefully

For most people when they think of healthy aging they think of their appearance. It’s true that some may think of their aches and pains but typically people try to suppress aches and pains with pills; they mask the symptoms. When it comes to our outer appearance there’s a huge industry geared towards making us look pretty. As it turns out anti-aging foods also help support the healthy aging process.

It’s interesting to me because collectively most people accept declining health. They don’t typically put up much of a fight I think because they don’t think they can. It’s easy to attribute our declining youth to the years gone by but what about those who are physiologically younger than their current age? While my friend Ben Greenfield takes the extreme approach to bio-hacking he has proven that you can turn back time with lifestyle and dietary factors. Although Ben is 36 his telomere length is as long as a 20-year-old’s.

What Is A Telomere?

Telomeres are located at the ends of your DNA. They protect the end of your chromosome from deterioration or fusion with neighboring chromosomes. Your cells are constantly dividing. Roughly every 4 weeks you get new skin, every 10 years a new skeleton, and intestinal epithelial cells are replaced every 5 days. Of course, it’s not an overnight process where you suddenly have a new skeleton, rather the body is continuously making new cells. Each cell division, mitosis, requires that your DNA is replicated, transcribed, and translated. Basically, it’s how DNA is made for your new cells.

Typically with each cell division, the length of the telomere is shortened. When cells reach the end of their telomere they can no longer divide and they die. This is why telomere length is a pretty good indicator of how well a person, Ben, in this case, is aging.

How Can You Slow Down The Aging Process?

Healthy Aging: It’s All About Preserving Collagen, Elastin, & Hyaluronic Acid

Before when I mentioned that your skin, the epidermis, is roughly never more than 1 month old it may have prompted you to wonder why we get wrinkles. As you can see from the image above the layer just under the epidermis, the dermis is where the support structure collagen and elastin are found. Your body stopped producing elastin in your teens so what you have is basically what you have. You can help it out a bit but your body isn’t going to make more because the 1/2 life of elastin is about 75 years. Collagen, however, that’s a different story.

There are anti-aging foods, lifestyle practices, and skincare tricks you can use to preserve and help the body build collagen. The double bonus is that collagen is found all throughout your body. When you eat to improve the appearance of your skin you’ll also be strengthening your: Bones, Joints, Heart, Lungs, Liver, Blood Vessels, Muscle, & Brain. Eating anti-aging foods also supports the overall healthy aging process. You’ll also be happy to know that the appearance of cellulite, arm jiggles, laugh lines, and chin waddles are all a reflection of the health of your collagen. By improving the health of your collagen you should see a reduction in wobbly bits too.

Avoid Foods That Accelerate Aging

At night when you’re sleeping your body works to repair your collagen. However, if you’re eating an inflammatory diet your body can’t do that. Inflammation hinders the body’s repair processes.

How Vegetable Oil Accelerates Aging

High in inflammatory Omega 6 fats, polyunsaturated fats are one of the biggest offenders to our overall health. Dr. Cate Shanahan considers vegetable oil to be the same as consuming radiation because it damages your DNA. Unfortunately in today’s world, a bulk of our calories come from these oils. They’re in processed foods, fast food, restaurant food, and definitely anything from a deep fryer. They oxidize easily when exposed to heat, light, and air which is what makes them perfect for plucking electrons off of the molecules in your body. (They’re the opposite of anti-oxidants.) Corn, soy, canola, cottonseed, safflower, rapeseed, and sunflower seed are the vegetable oils you want to avoid.

I often get asked about avocado oil. Avocado oil is a monounsaturated fat with a high smoke point so it does not oxidize when used for cooking. Olive oil is also a monounsaturated fat but it does not have a high smoke point so use it to finish your dishes and avoid cooking with it. Also, look for olive oil produced in the USA because some other countries can add vegetable oil to their olive oil and not tell you on the label.

How Sugar Speeds Up The Aging Process

Everyone knows that they shouldn’t eat too much sugar. How much is too much? There is 1 teaspoon of sugar dissolved in the entire blood volume of an adult. For someone who is diabetic, it’s 1 & 1/4 teaspoons of sugar… When your body can no longer handle insulin’s signal to store glucose it’s that extra 1/4 teaspoon that puts you over the edge. Now, go look at your measuring spoons. How big is a 1/4 teaspoon? Not big at all.  Now, go look in your pantry and begin reading ingredients. Not the nutrition facts, the ingredients. The majority of packaged food products contain at least one added sugar or sweetener if not several.

Sugar is inflammatory. When we eat it, it activates pro-inflammatory molecules called cytokines. The body treats excess sugar consumption as a problem that needs to be dealt with so it releases cytokines. Initially, inflammation is the body’s way of healing itself but prolonged inflammation, chronic sugar consumption, don’t allow the inflammation to resolve.

Over time we accumulate Advanced Glycation End Products (AGEs). Sugar sends the AGE process into hyperdrive because it is a key component to their formation. AGEs make protein fibers dry and brittle which makes your skin dull and saggy. With time AGEs increase your risk of cataracts, diabetes, and Alzheimer’s.

Every Diet Agrees For Healthy Aging Avoid Processed & Fast Food

Virtually every diet agrees that we should not eat these things yet they make up the majority of our readily available and inexpensive food choices. Not only are they loaded with vegetable oils and sugar, they often contain an assortment of additives, preservatives, artificial flavors & colors, and weird things like an anti-foaming agent… Why does food need an anti-foaming agent? Always read the ingredients and know what you’re consuming.

Why are these things inexpensive? It’s political. Our government subsidizes the grain crops that are at the heart of fast food and processed food. Why do they subsidize unhealthy food? How much time do you have? Basically, lobbyists from these companies have a huge influence and money to get their way. They also have former employees who work for our governing agencies. This is why our food companies make clean versions of their products for countries overseas but not for us. Countries that have universal healthcare recognize that it isn’t wise to add sketchy chemicals to food when they’re paying to insure everyone’s health. I could go on forever about this topic because it fires me up.

These readily available foods are designed to hook your brain into eating more food and eating it more often. They’re not anti-aging foods and eating them all of the time causes premature aging. This is one of the reasons why intermittent fasting has an anti-aging effect.

Grains Aren’t So Healthy

For decades we’ve been told to eat “heart-healthy” grains but that simply isn’t the case. Grains metabolize into glucose (sugar) which makes them inflammatory. Did you know that 2 slices of wheat bread raises your blood sugar more than a candy bar or a can of soda?

Grains also contain gut damaging lectins and anti-nutrient phytates. Phytates bind to minerals and prevent your body from absorbing them. Lectins damage the cells that repair the lining of the intestines and over time they can contribute to leaky gut. If you’re struggling with autoimmune disease or if you want your best shot at healthy aging adopting a grain-free diet is something to consider.

To get my full take, 12 reasons to go grain-free, check out this blog post.

Lifestyle Factors That Can Hinder Healthy Aging

Smoking:

“smoking is the strongest predictor of facial wrinkling in men and women.”

The chemicals in smoke damage your collagen and elastin. As a vasoconstrictor smoke narrows blood vessels which reduces blood flow to the skin and its supporting structures. Smoke also contains carbon monoxide which reduces your red blood cells ability to carry oxygen.

Like most other things. What you do to one area of your body you also do to the rest of the body. It doesn’t just affect the skin or the lungs; it impacts the entire body.

Inadequate Sleep:

As I mentioned above, your body repairs itself when you sleep. Inadequate sleep is a fast track to aging. Try to aim for 8+ hours each night. If you struggle with sleep there are some things you can try:

• Use a blue light filter on your screens like F.lux or Twilight because our screens can alter the circadian rhythm (our natural wake and sleep cycle)
• Consider wearing yellow-tinted glasses in the evening to block blue light
• Turn off all LED bulbs a few hours before bed (the hue of a campfire or candlelight is perfect in the evening)
• Try turning off all screens a few hours before bedtime
• In the morning expose yourself to sunlight to help boost cortisol in the morning
• Take a warm bath or shower before bed
• Sleep in a cool room
• Put blackout curtains over your bedroom windows. (Light shining on the back of your knee can activate a cortisol release and wake you up so a dark room is very helpful.)
• Try going to bed without alcohol because it typically interrupts sleep
• Reduce your sugar consumption. I know for me that it gives me night sweats and interrupts my sleep.

Too Much Sun Exposure

I think there are 2 types of people in the world. There are those who never expose their skin to the sun and then there are the sun gods and goddesses. The healthy approach is to fall somewhere between the two extremes. While too much sun exposure can damage collagen and elastin, the sun is also one of our best sources of Vitamin D. Populations with higher levels of Vitamin D have fewer incidences of chronic disease. Vitamin D can actually help with fine lines and wrinkles by acting as an antioxidant in the body. Given that there are very few food sources that contain Vitamin D our best source is the sun.

Aim for getting sun on large areas of your body for just a bit; 15-20 minutes or so. You definitely don’t want to burn but you do want to get some sun. What if you are one of those people who burns by simply thinking about the sun? Something you may not know…your diet plays a role in how easy you burn. Those who eat lots of vegetable oil, grains, and sugar (The American Diet) will burn easier than someone who eats a very nutrient-dense diet. You can reduce damage to your collagen from UV rays by 80% with Vitamin A, Vitamin C, Glutathione, Glucosamine, & Omega 3s.

Not tanning was beneficial to your ancestors. They came from latitudes near the Earth’s poles. With less sunlight, their inability to tan allowed them to make Vitamin D. Melanin, the pigment responsible for skin color blocks the sun’s rays.

The things that block UVA rays are: clothing, melanin, and physical sunscreens like zinc oxide. Beware of chemical sunscreens that claim to block UVA; the FDA doesn’t verify that. Also, chemicals, such as oxybenzone & octinoxate, that are found in most sunscreens are shown to cause hormone disruption, fertility issues, thyroid and behavioral alterations, and skin allergies. These chemicals have also been shown to deteriorate coral reef, which is why Hawaii will ban the use of chemical-based sunscreens by 2020.

Anti Aging Foods To Support Healthy Aging

Bone Broth! Put It On Repeat

Seriously though… Bone broth contains glycosaminoglycans that adhere to collagen. While these little molecules are hanging out with your collagen they are absorbing 1,000 times their own weight in water. It’s no surprise that your skin will gain moisture from the inside but it also softens your tendons and ligaments. (Tendons connect muscle to bone and ligaments connect bone to bone.) While these glycosaminoglycans are hydrating your collagen they’re also hydrating your elastin. Plus, bone broth contains bone hydrolysate which helps protect collagen and elastin from UV damage. Also, bone broth contains hyaluronic acid. All around bone broth is my top anti-aging food pick. Not only does it do amazing things for the skin, but it also supports healthy aging for the entire body.

Bone broth packs a punch when it comes to nutrients that your collagen, elastin, and hyaluronic acid need. Remember how collagen is found throughout your body? Bone broth can help you feel and look younger. I’m not talking about any old broth you can get in the supermarket. Your best bet is to buy meat on the bone, roast it, eat the meat, and use the leftover carcass to make homemade bone broth. You can buy bone broth but most of them are expensive compared to what you can make at home. Making it at home is like printing money.

Vegetables

Sulfur vegetables help aid the liver’s detoxification pathway. Our liver is constantly working to remove wastes and “toxins” from the body. By eating vegetables rich in sulfur we can help our liver function more effectively. Which vegetables contain sulfur?

• Cruciferous: (broccoli, cauliflower, kale, cabbage, Brussel sprouts, romanesco, etc)
• Allium: (onions, garlic, leeks, chives, scallions, shallots, etc)
• Fungi: (mushrooms)

Colorful starchy root vegetables that are high in antioxidants may increase the production of hyaluronic acid. The magnesium found in green leafy vegetables also helps with the formation of hyaluronic acid.

Healthy Fats

Anti-inflammatory omega 3 fats are found in pasture-raised meat and fish. These beneficial fats not only decrease inflammation throughout your body they also inflate your skin cells. Full of vitamins, minerals, and complete proteins, sustainably raised meat and wild-caught fish are an excellent addition to your healthy aging diet.

Coconut and avocado oils both strengthen your cell membranes. Every cell in your body has a cell wall that is made of fat. The thing is, all fats are not created equally. Vegetable oils become embedded in your cell walls and they hinder your body’s ability to metabolize fat; that is, your body can’t burn the fat you may be trying to lose.

When in doubt stick to animal-based fats such as grass-fed butter, tallow, lard, duck fat, etc.

Salt

In the body salt and water follow each other. Where you find one you’ll find the other. A quality mineral salt will pull water into your cells. The major component of blood is water and your body continuously relies on blood’s transport of nutrients, biochemicals, and metabolic wastes in order for your body to function. Staying hydrated simply helps your body work more efficiently.

Fruit In Moderation

Fruits that are colored on the inside are highest in anti-oxidants. You can eat apples and bananas (not colored on the inside) but according to Dr. Terry Wahls, they shouldn’t count towards your daily nutrient goals. Citrus fruits help aid the liver’s detoxification pathway which in turn helps all of the cells of your body perform a bit cleaner. Fruits from the citrus family also inhibit the breakdown of hyaluronic acid.

Blueberries help promote the formation of collagen. For those who are on the low-carb eating spectrum stick to a few handfuls of berries a week. Berries are a great way to get your anti-aging antioxidants without too much of a sugar rush. When buying berries look for local, no-spray, or organic because berries are typically on the Dirty Dozen list.

Offal

Offal is the most nutrient-dense food on the planet and it provides easily absorbed nutrients to support healthy aging. Modern primitive people still employ the snout to tail way of eating and for good reason. Liver is one of the best sources of nutrients like Vitamin A. You thought it came from carrots? Nope. Vitamin A is a fat-soluble vitamin. Carrots contain beta-carotene which your body can convert to Vitamin A for for most of us the conversion process is inefficient. Vitamin A is one of the major antioxidant vitamins along with Vitamin C & Vitamin E.

Bone broth falls in the offal category and it’s likely tastier to us simply because it’s more common. I see many in the hunting community who routinely eat the heart, tongue, cheek, and liver of the animals they harvest. A few weeks ago I made beef heart tacos and my son filled his plate 3 times. Right now I have an antelope liver in my freezer that I’m still not sure what I want to do with it. If you’re like me and unsure about eating liver they also make liver capsules. I take liver capsules and I promise there aren’t any weird taste or burps.

Not Sure Where To Begin?

If you want to support a healthy aging process you have to give your body the nutrients it needs.  Here you can get free recipes from my friends at Real Plans. Not only will you get recipes they also give you a shopping list to go with them. It’s not like any basic shopping list. They organize the list according to how a supermarket is laid out and they tell you specifically how much to buy so that you don’t buy more than you need which helps cut down on food waste.

Then, they take it a step further and provide you with a task list. They tell you when to take the chicken out of the freezer so that you don’t forget. Having meat still in the freezer is one of my biggest hurdles to getting dinner on the table so I appreciate that they do this.

 

Originally posted on March 28, 2019 @ 10:09

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