Embracing the journey of aging comes with certain trade-offs, particularly when our outer appearance may not fully reflect our inner vitality. Rather than resigning ourselves to a less-than-ideal image, there are effective approaches we can adopt to enhance our enduring beauty.
The Narrative of Beauty
As we age, our skin, hair, and nails face challenges from two key dimensions. Externally, factors like sun exposure, dietary choices, harmful chemicals, tobacco smoke, and environmental contamination play significant roles. Furthermore, the blue light emanating from our favorite devices can exacerbate skin aging, mirroring the effects of UVA rays.
Internally, the aging process unfolds in various ways as well.
The Tale of Your Skin
In youth, skin retains its firmness and elasticity, thanks largely to collagen, the body’s most plentiful structural protein. Sadly, collagen production declines by 1 percent annually after the age of 20, leading to thinner skin, diminished elasticity, and reduced hydration, which in turn promote sagging and the formation of wrinkles. For women, this process accelerates dramatically post-menopause, where collagen levels can plummet by up to 30 percent in the initial five years as estrogen decreases.
Lower estrogen levels also hinder the natural production of hyaluronic acid, a substance known for its incredible water-retaining abilities. Similar to collagen, hyaluronic acid begins to decline around age 20 and can be depleted by half by age 50, resulting in drier skin and the emergence of fine lines and wrinkles.
The Transformation of Your Nails
Nails consist of layers of keratin and grow from the cuticle base. Ideally, nails should be smooth and uniformly colored, with the nail bed appearing pink. However, between ages 25 and 95, the growth rate of nails can decline by nearly 40 percent, leading to the appearance of vertical lines over time.
Nails endure considerable wear and tear, including chemical exposure, impacts, and use as tools for various tasks. Nail polish removers with acetone can be particularly harsh and drying on nails.
The Odyssey of Your Hair
Similar to nails, hair consists of keratin and grows from follicles. Over the years, the vibrant hair of youth often gives way to strands that may become thin, lifeless, gray, and brittle. These transformations can be attributed to genetics, alongside reduced melanin levels and shorter hair growth cycles. Additionally, frequent use of harsh hair treatments and styling tools can weaken hair over time.
Now that we recognize the battles ahead, what steps can we take to slow the aging process?
Nutrition for Radiance
To enhance the health of your hair and nails, incorporate cysteine, an amino acid that strengthens keratin, into your diet. While meat and fish are rich sources of cysteine, vegetarians and vegans can find it in quinoa, soy products, nuts, and split peas.
For youthful-looking skin, include foods like citrus fruits, leafy vegetables, spirulina, berries, and nuts in your meals, as these can help boost collagen levels within the body.
However, complete collagen proteins are predominantly found in animal products, containing the specific amino acids necessary for collagen synthesis.
Compounding the issue, many beneficial dietary sources of amino acids are also significant contributors to advanced glycation end products (AGEs), which inhibit collagen and elastin formation, ultimately leading to skin rigidity and wrinkle development. (AGEs can also provoke inflammation and are linked to various health issues, including cardiovascular diseases and osteoporosis.)
The formation of AGEs is often stimulated by elevated blood sugar levels, thus it is crucial to limit simple sugars in your diet. Foods high in AGEs typically arise from animal products cooked at high temperatures and dry methods, such as frying, barbecuing, and sautéing. Opt for cooking methods like poaching, steaming, or boiling at lower temperatures for a smoother skin appearance.
Marinating meats for at least an hour in lemon juice or vinegar can reduce AGE formation by up to 50 percent. Aim to consume more whole grains, vegetables, legumes, fruits, and fish, which not only contain fewer AGEs but are also rich in antioxidants that combat AGE production.
Additionally, it’s been found that omega-3 fatty acids EPA and DHA present in fatty fish are essential for building cell membranes and may provide protection against UV-related skin damage.
Nutritional Supplements for Beauty
Silicon, a vital nutrient for collagen synthesis, can be challenging to derive solely from food sources. A supplement containing choline-stabilized orthosilicic acid may enhance the bioavailability of silicon, potentially improving the smoothness of skin and addressing brittleness in hair and nails.
Vitamin C serves as a co-factor in collagen production, making it vital to ensure adequate intake from dietary sources or supplements.
Collagen supplementation is gaining popularity. Hydrolyzed collagen, which has been broken down into smaller peptides for easier digestion, is particularly effective. Regular consumption of these peptides can elevate amino acid levels in the bloodstream and hinder enzymes that degrade collagen while also being linked to increased hyaluronic acid production, which bolsters skin hydration.
The takeaway? These nutrients can significantly enhance the health and appearance of your skin, hair, and nails.
Essential Topical Treatments
Caring for your skin entails protecting it against UV damage while also retaining its necessary moisture.
Sun Protection
Select a mineral-based sunscreen suitable for daily use on your face, even beneath makeup. If you use moisturizers or makeup with SPF, be mindful that the amount applied may not meet the actual SPF rating, and reapplication is crucial for effectiveness. Wearing a wide-brimmed hat outdoors is also advisable!
Serums
Serums for the face, typically used before moisturizers, contain beneficial ingredients like grapeseed oil, gotu kola, and vitamins C and E that nourish the skin.
Moisturizers
Favor moisturizers with ingredients such as honey, hyaluronic acid, and aloe, as these are humectants that draw moisture into the skin’s surface layer.
Facial Oils
These are especially useful for individuals with dry skin. Consider nutrient-dense pure cacay oil, which is highly hydrophilic; other beneficial oils include argan oil, rich in the healing properties of vitamin E, and jojoba oil, structurally similar to the skin’s natural oil. For dry areas, emollients like shea butter, cocoa butter, and coconut oil may be effective in locking in moisture.
This article was originally published in the August 2020 issue of Intomodel Canada.
