Healthy Living Tips
Our skin ages through two distinct processes that can be thought of as intrinsic and extrinsic aging. Intrinsic aging occurs naturally and is inevitable. It stems from damage to the DNA that results in reduced collagen formation, increased skin laxity and loss of subcutaneous fat (sagging).
Extrinsic aging occurs with UV radiation, environmental pollutants (smoking) and physical factors (cold, wind). Exposure to extrinsic aging factures, such as UV radiation in sunlight, can contribute to production of free reactive oxygen species (free radicals) but also can lead to inflammation that damages the skin as well. Extrinsic factors lead to coarse, wrinkled skin, thickening of skin, pigmentation changes and skin cancer.
Fortunately, there are ways to slow down extrinsic aging. Three significant ways include reducing exposure to UV radiation in sunlight, avoiding/quitting smoking and proper nutrition.
It is true that adding a little sunshine to your life can have beneficial effects on your overall well-being, including boosting your immunity, building healthy bones (vitamin D) and improved mood. However, these effects can be seen with 10-15 minutes of sunlight daily. One must also take into consideration the harmful effects OF excess sun exposure. These effects include increased risk of skin cancer, but also premature aging of the skin.
It is recommended to use broad-spectrum sunscreens with a SPF of 30 or greater to make sure that you are getting proper coverage from all types of UV radiation (UVA and UVB). Sunscreens are topical preparations that either reflect or absorb the sun’s radiation of ultraviolet light. Typically, re-application of sunscreen every 2-3 hours is recommended if you are planning on spending a lot more time outdoors that day.
The toxic effect of tobacco smoke is the leading cause of preventable premature death in the U.S.. Tobacco smoke contains several thousand different chemicals that may contribute to diseases such as cancer, cardiovascular disease, and pulmonary disease. Other than the serious health risks, cigarette smoking also promotes damage to skin that results in premature facial wrinkling. Research has shown that current smokers have a higher degree of facial wrinkling than nonsmokers. Quitting smoking may help slow down the premature aging that has occurred. If you currently smoke and are interested in quitting, you may contact your doctor to discuss various methods to help you (add EVMS smoke cessation pamphlet information).
So how does nutrition play a role in anti-aging of the skin? Antioxidants that are contained in many different food sources combat the free radicals that damage the DNA in the cells thus providing a protective effect against intrinsic aging. Antioxidants can also block the extrinsic UV radiation induced inflammation that can damage the skin as well. Antioxidants that are helpful in eliminating free radicals include: Vitamins A, E, and C, grape-seed extracts, coenzyme Q10, and alpha-lipoic acid. The most highly recommended foods that include these are: avocados, berries, dark green leafy vegetables, orange-colored vegetables and fruits, pineapples, salmon, and tomatoes. Extra antioxidants may be obtained through supplements such as Vitamin E (100 IU daily) and Vitamin C (1000mg daily). It is important to discuss any vitamin or herbal supplements with your physician as these may affect other medications that you are already taking or may thin your blood if you are having any procedures performed.