ANTI-AGING ADVICE FROM HEALTHY AGING EXPERT, PAULA SIMPSON
It’s said that what you put in your mouth is as important for anti-aging as what you put on your skin. EverBeautiful.com caught up with Paula Simpson, Nutrition and Healthy Aging Expert, who shared her knowledge about nutrition and supplementation and their effects on beauty and health.
EverBeautiful: What are some foods that fight wrinkles and enhance beauty from the inside out?
Paula Simpson: Skin aging develops due to several factors such as intense physical and psychological stress, alcohol intake, poor nutrition, overeating, environmental pollution and chronic UV exposure. It is proposed that oxidative stress plays a central role in initiating and driving the mechanisms involved in cellular damage that may accelerate skin aging. Studies show that oxidative stress stimulates the production of free radicals, which can alter cell cycles which may trigger the induction of some inflammatory skin diseases. Free radicals may also participate in the pathogenesis of allergic reactions in the skin. Based upon current data, you may want to consider the following dietary guidelines for skin:
Low Glycemic Diet – Studies suggest that dietary factors such as Glycemic Load may be involved in stimulating insulin resistance and inflammatory skin conditions (such as acne.) The glycemic index measures how rapidly different foods make your blood sugar rise. For example, simple carbohydrates are quickly absorbed into the blood stream, over-stimulating insulin production, and may eventually lead to insulin resistance. Following a high glycemic and processed diet has recently been linked to triggering a chronic inflammatory response within the skin/body. Insulin resistance and inflammation are thought to trigger sebum production and malformation in collagen, triggering inflammatory skin conditions such as adult acne.
Up Your Intake of Healthy Fats/Oils – Three fatty acids compose the omega-3 family: alpha-linolenic acid, eicosapentaenoic acid and docosahexaenoic acid. Alpha-linolenic acid (ALA) is found in English walnuts; some types of beans and in canola, soybean, flaxseed/linseed and olive oils. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in fish, including fish oil and supplements. Diets higher in these essential fatty acids (such as the Mediterranean diet) are associated with fewer chronic skin conditions such as psoriasis. Omega 3s naturally lubricate skin and also help to reduce redness and inflammation.
Seek Out Antioxidant Rich Foods More Often. As has been discussed above, the free radical theory of aging proposes that as we get older and are continually exposed to stressors, our bodies become less efficient in neutralizing harmful free radicals that may permanently damage healthy cells (including skin cells.) For some time, nutrition experts have recommended choosing foods that are “nutrient/antioxidant dense” over foods with few protective health benefits. This is also true for skin health. Clinical studies have shown that catechins from green tea, anthocyanins from berries and red cabbage, bioflavonoids from citrus, carotenoids such as lycopene and lutein from tomatoes, resveratrol from red wine and genistein from soy offer potent secondary antioxidants that protect skin cells from free radical damage. By including these types of foods more often in the diet, studies have shown that their additional antioxidant protection is significant, particularly with regards to photo protection. The downfall of this is that they are quickly neutralized and therefore must be regularly consumed to offer protective health benefits.
SuperFoods/Cleansing Programs – Concentrated greens such as wheatgrass, barley grass and spirulina; periodic juicing and sophisticated nutraceutical formulations are quickly gaining popularity to help manage skin health and wellness. The philosophy of cleansing programs is to “super charge” the body with nutrients that support the key eliminative pathways (liver, digestion, lungs, kidneys and skin) all while giving the body a rest from traditionally hard-to-digest foods and toxins found in our diet. Incorporating a nutritionally balanced cleansing program may help to remove toxicities that build up within our system (including the skin) over time. Cleansing programs may help to minimize skin irritation while supporting the healthy functioning of the key eliminative pathways and re-energizing our bodies.
Nutritional Supplementation (aka Nutricosmetics) – The most rapidly growing category in healthy aging is the use of oral products promoting beauty from within (Nutricosmetics.) To work along with topical treatments and programs, these products are developed with specific nutrients to support healthy skin, hair and nails. Although proper nutrition and a balanced eating plan is a starting point for optimal health, oral beauty supplements offer the right nutrients for healthier skin (to get this amount of nutrients from diet alone can be very difficult to attain on a daily basis.) These products may contain targeted vitamins, minerals, amino acids, botanical extracts and antioxidants in their composition that may have a protective or restoring effect on the health and appearance of skin.
EB: How do they work?
PS: Effective Nutricosmetic formulas work systemically, bypassing the digestive system, into the bloodstream towards the dermal layers where blood vessels bring oxygen and nutrients to skin layers for healthy cellular renewal and protection.
EB: Do you know of studies or scientific evidence to back up this information?
PS: Over the last 10 years, there has been a growing body of research around nutrition, supplementation and their influence on skin appearance and management of chronic skin conditions. Some of the earliest studies noted the link between the Mediterranean diet (rich in antioxidant carotenoids and healthy oils) and a healthier skin appearance and reduced occurrence in skin conditions.
EB: Considering that the above foods are good for skin, what are some foods that should be avoided because they are bad for skin?
PS: Above and beyond the usual culprits such as alcohol, excess caffeine and processed foods/trans fats, many of us don’t realize that sugar can have a negative effect on our skin.
SUGAR – Our bodies convert simple carbs and sugar to blood glucose very quickly. The measure of how long this takes is called the glycemic index (http://www.glycemicindex.com/) which was discussed above.
So what happens to skin when our insulin levels are too high? Studies show a correlation between a high-glycemic diet and chronic skin conditions, such as acne and wrinkles. Sugar binds to skin protein, causing wrinkles, a binding process called glycation. After these sugar/skin protein bonds are made, damaging structures called advanced glycation end products — or AGEs, for short — are formed. AGEs destroy collagen (which keeps skin firm), causing wrinkles. Then, free radicals are created, which damage skin cells.
EB: Besides the physical effects of aging (wrinkles, sagging skin, etc.) how else do these foods promote overall health?
PS: Most of the nutritional and supplement recommendations for healthy skin, also promote cardiovascular and immune health because of the antioxidant, anti-inflammatory and pro-circulatory effect on the body.
EB: Many postmenopausal women complain about thinning hair. Can you suggest any supplements or foods that will help with this problem?
PS: This is related to declining hormonal levels (namely estrogen and a potentially sluggish thyroid) along with nutrition. Certain supplements may help to strengthen hair and nails. Phytoestrogens and key vitamins, minerals and amino acids could help in the management of hair health. Botanicals such as Rosemary and Horsetail are believed to support hair health.
EB: What supplements promote beauty and health? I’ve heard about placenta pills. What are they, what do they purport to do and how do they do it?
PS: This is based on the theory that placenta is full of nutrients. It is proposed that placenta contains certain nutrients, hormones and growth factors to offer “anti aging” benefits. This is still a controversial area.
EB: The FDA doesn’t regulate supplements. What would you recommend that consumers know to ensure that they are taking the best source of and the healthiest supplements available?
PS: Nutraceutical companies are required to provide “pre-market” notification before official market launch. Responsible companies will in fact invest in lengthy research and development and clinical trials for proven efficacy and safety. In order to bring a product to market, the regulations require certified manufacturing and labeling standards be followed for successful market launch. Companies who fail to follow these guidelines run the risk of market ban and legal challenges. Because of these risks most companies do in fact follow the regulations in, of course, the interest and safety of the consumer.
EB: Are there contraindications with other medications? How can consumers learn about them?
PS: As per labeling standards, companies are required to highlight risk information or potential contraindications. If there is no information on the product label, contact the company directly to request a product monograph. Speak to your healthcare practitioner to review potential contraindications if concerned about a medication or health condition prior to use.
EB: Is there anything else that you think is important for my readers to know about foods and supplementation in regards to beauty, anti-aging and health?
PS: If you are seeking to improve the health and appearance of your skin, it really goes hand in hand with a healthier lifestyle. This starts with a positive attitude, determination and patience. When using nutrition and supplementation to improve our outer appearance, it will take time to see visible results. Unlike topical products where we often see instant results on the area treated, nutritional beauty programs work internally throughout the body to feed the skin-targeted nutrients to promote healthy skin cell renewal and protection against environmental stressors. With this change, most people start to see results within 4 to 6 weeks.
About Paula Simpson, International Beauty Nutritionist and Nutricosmetics Expert
With global recognition as a nutrition and product development expert, Paula Simpson has dedicated her time in educating medical aesthetic and beauty industries on the importance of nutrition and supplementation to support natural beauty and healthy aging. As a Nutrition & Healthy Aging Expert, her strength in natural health proved successful for many clients including top celebrities, executives, and competitive athletes. With her background in medical aesthetics and product development, Paula advises for leading cosmetics and natural health companies to bring forth competitive and innovative brands.
Please visit http://www.PaulaSimpson.com for additional information and to sign up for Paula’s blog. Follow Paula on Twitter @NutriBeautiful and on Facebook at https://www.facebook.com/paulasimpson.nutritionist.
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