We all get older, including signs of skin aging. And no, looking like a 20 year old at 55 is what most of us don't aspire to, but we don't mind postponing and/or reducing those fine lines, deeper wrinkles and sagging skin!
Good news, a number of ingredients have been proven effective to prevent skin aging. Not only in food, but also in cosmetic products. Here's my top twelve - in no particular order.
Then read on. For other tips for your tighter skin menu.
To prevent new wrinkle formation. But a natural one. Preferably zinc oxide. Many synthetic UV filters are not really skin or body friendly. Some even carcinogenic.
Why an SPF?
Because UV radiation - especially UVA - is one of the main causes of skin aging. But beware: don't avoid the sun completely. This ensures, among other things, the production of vitamin D3. Super necessary to keep your skin beautiful for longer! Experts say spend 15 minutes uncovered as much as possible in the sun every day. Without burning!
SPF in food
Our ancestors already did it: building SPF from the inside out with foods. Nutrition alone will not make it in the current climate. But the following foods already give you basic SPF protection: omega 3 fatty acids from oily fish, walnuts, seeds - for a thicker, better protected skin, anti-oxidants such as lycopene (in tomato, watermelon, among others), beta-carotenes (in yellow and orange fruits and vegetables), green vegetables, berries and green tea. Like our fore, fore, ancestors did.
Collagen is a protein that ensures, among other things, that your skin remains firm and filled. The name comes from the Greek word 'kolla', which means glue. Collagen 'glues' the cell, bone and other structures in your body together and provides a solid whole. From the age of 25, the amount of collagen in your body decreases. Which makes your skin softer.
Collagen is the basic molecule for your connective tissue, which is located as a kind of network throughout your body (including muscles and organs). Without collagen, connective tissue would only consist of a kind of soft gel.
Lubricating collagen doesn't make much sense. The molecules are too large to be absorbed by your skin. What is possible is taking collagen as a supplement. What you swallow is normally a precursor of collagen, which is easily converted into collagen in the body. The best form is the so-called hydrolyzed collagen. And exists in the form of fish or bovine peptides (proteins).
Stimulating the production of collagen is possible by using the right vitamins and minerals. In the anti-aging ingredients that follow, you can read which ones help to stimulate collagen production in your body.
Collagen in food
Bone broth, fish and animal meats are theoretically sources of collagen. However, your body can only absorb this collagen to a very limited extent.
Vitamin A - choose the right form
One of the most powerful anti aging ingredients. With regular use (but that applies to all anti-aging ingredients ). It activates cell division, which stimulates skin rejuvenation. And stimulates the production of skin-filling collagen, making fine lines less visible. Reduces superficial pigment spots.
Retinol is the most common form of vitamin A in cosmetic products. However, this form is a strong skin irritant. Most creams therefore contain a low concentration.
Provitamin A/Beta Carotene/Retinyl Palmitate
These are so-called vitamin A 'pre-cursors', which can convert themselves into vitamin A when your body needs it. You will find this form of vitamin A in many organic (anti-aging) cosmetics. Your skin doses itself what it needs. This prevents skin irritation.
Nutrition and Vitamin A
You can find beta-carotene in orange and yellow fruits and vegetables and in dark green leafy vegetables. Carrots (the English name carrot says it all) is the leader in the list of vegetables with carotene. Vitamin A can be found in oily fish, liver, dairy products and egg yolks.
Necessary for the production of collagen, for tighter skin with fewer wrinkles. Less collagen means fine and deeper wrinkles.
Vitamin C also protects your outer skin layer against oxidation. The process where harmful free radicals bind to and destroy healthy skin cells. Which can cause DNA damage, wrinkles and age spots. Especially in the summer you have an extra need for vitamin C, to counteract the negative effects of UV radiation.
Do you suffer from pigment spots? Vitamin C can help to fade these. For example, the Vitamin C Ester - Brightning Serum from Hynt Beauty is based on this effect of vitamin C.
Smoking is a skin aging first class anyway. And 'sucks' the vitamin C out of your body. If you smoke, take a good dose of extra vitamin C.
Can be found on the ingredient list of cosmetic products as an ascorbyl variant.
Nutrition and Vitamin C
You can find it (not for nothing) in a lot of summer fruits and red fruits. Parsley and tomatoes also contain a high content of vitamin C. Abloom's Collagen Boost Mask is packed with extracts of (red) fruit with vitamin C. Power food for your skin!
Vitamin E - D-alpha tocopherol
Vitamin E in its natural D-alpha-tocopherol form is a powerful anti-oxidant that kills harmful skin-aging free radicals. And a natural protector against harmful effects of UV radiation. Depending on concentration and use, you can build up a sun protection SPF 2-4 with vitamin E! In addition, vitamin E helps to improve your skin hydration and has an anti-inflammatory effect. In combination with vitamin C, the effect is enhanced.
The synthetic form of vitamin E - D,L-alpha-tocopherol has a much weaker effect than the natural form.
Nutrition and Vitamin E
Vitamin E can be found in butter and other fats such as nut oil, walnuts and wheat germ.
Make your skin appear plumper and firmer. Hyaluronic acid is a skin's own ingredient. And has the capacity to bind up to 30 times its weight in moisture. Ideal if your skin 'sags' a bit because the quality of your connective tissue decreases and loses moisture because your outer layer of skin becomes thinner over the years. As we age, our body produces less hyaluronic acid.
Getting hyaluronic acid into your skin is tricky, given the size of the molecule. In a cosmetic product it helps to improve the hydration of your skin on the outside. And ensures that moisture in your skin is better retained.
Nutrition and Hyaluronic Acid
The following foods help your body to produce hyaluronic acid: green leafy vegetables such as kale, vegetables and fruit with a lot of vitamin C, pumpkin, and herbs such as parsley, rosemary and basil. Magnesium is also needed to produce hyaluronic acid. 80 percent of us are deficient in this. For example, bananas and nuts contain magnesium.
Glucosamine molecules stimulate the production of hyaluronic acid IN the skin. Which reduces wrinkles and fine lines. Unlike hyaluronic acid, these can be absorbed through the skin. (1)
From a concentration of 2% in a cream, glucosamine also helps against hyperpigmentation. In combination with Niacinamide, this effect is even stronger.
Glucosamine in food
Glucosamine is not really found in food. Except in the cartilage of crustaceans and shellfish, but we don't really eat that part.
A form of B3, which helps against hyperpigmentation and skin damage caused by free radicals. This effect is enhanced in combination with glucosamine. Also stimulates the production of protective skin fats, so that your skin retains moisture better and is less sensitive to negative external influences. Fine lines are reduced.
Niacinamide in food
Niacinamide is found in meat, fish, nuts, seeds (chia seed), green vegetables, brown rice and mushrooms
Essential fatty acids - ceramides
Your skin consists of 50% ceramides. An essential fatty acid that protects your skin against negative external influences and ensures that your skin retains moisture. And so does not dry out. Less moisture in your skin also means that fine lines and wrinkles are more visible. As we age, the fat layer of our skin becomes thinner. Supplementing this helps to prevent skin aging.
Other important essential fatty acids for your skin are omega 3 and omega 6 (GLA). Omega 6 is found in the cell walls of your skin. Omega 3 fights inflammation and helps to repair / replenish your outer layer of skin.
Essential fatty acids in food
We often get enough or even too much Omega 6 through food. It is found in linseed and vegetable oil such as sunflower oil, among other things. Most of us are deficient in Omega 3. It is found in oily fish, algae!, seeds (including linseed) and nuts (walnuts). Omega 3 from fish oil is absorbed faster by our body than vegetable omega 3.
Is an important mineral necessary for the construction and structure of collagen. Silicon is in your skin cells, bones, cartilage, nails and hair. It gives firmness to tissues.
Silicon in food
Silicon is found in fruits, grains, vegetables and legumes, among other things. Foods with the most silicon are dates, oats, raisins, beans and cilantro.
Copper is a super important anti-aging mineral. It is necessary for the construction and structure of collagen / connective tissue and elastin. And prevents pigment spots.
Copper in food
Shellfish, nuts, cocoa and organ meats are rich in copper.
Whoa, stop, shop wisely
Don't rush to the (online) store right now to purchase a whole arsenal of products with one or more of these ingredients, without paying attention to what else is in the products. Many cosmetic products contain a lot of fabrics that your skin just likes less. They cause your body to produce free radicals. As a result of which the effect of all those super power anti-aging ingredients is (partially) negated. It's a shame!
Anti aging menu
Cosmetic ingredients and treatments can slow down or partially reverse skin aging. It would of course be fantastic if we had everything under control with that. Unfortunately that is not the case. In addition to your genes, smoking or not, how you deal with stress, attitude to life, sleep, nutrition - avoid refined sugars as much as possible -, alcohol use, exercise, air pollution, skin type also play an important role in skin aging. Don't go dogmatically wanting to do this whole list perfectly, that works a-relaxed, which just encourages faster skin aging.
With highly concentrated anti aging ingredients you can give your skin a boost. I find Dr Baumann's ampoules very useful for this with a specific ingredient such as vitamin A or a combination such as vitamin E, A and lipids. One drop of active ingredient at a time is sufficient. An ampoule lasts approximately 3 months when used once a day. I use the Dr Baumann ampoules in my morning and evening beauty routine. Call or email us for advice: firstname.lastname@example.org or 06 26 012 815.
Boost & Lift
A natural face lift for your skin from the inside out. That's what this top formula from LaVieSage Nutricosmetics does. Literally power food for your skin. With collagen, glucosamine, hyaluronic acid, vitamins and minerals (including silicon and copper). Like powder to swallow.
Abloom - Nature Nurtures
The products in Abloom 's high-quality organic skin care line are packed with natural active ingredients that contain one or more of the above anti-aging elements. For example, red fruit extract (vitamin C), algae, extract of seeds and vegetables and jojoba oil (vitamin E). The product developer is a bright brain, who has worked with Nobel Prize winners.
Anti aging treatments without botox or fillers
Personally, I'm not a fan of botox and most fillers. Read more about this in my blog 'Botox against wrinkles - is it harmful?' Fortunately, there are also treatments without injections with a wonderful rejuvenating effect. Not as instant as with botox, but a face up to five years younger:
- Home treatment. I never thought it of myself, but every morning after applying my facial care I obediently do my daily guasha and face roller 'exercises'. Five minutes max. If I forget them once, I really miss it. It works for me (otherwise I wouldn't still be doing it). I am regularly estimated to be 5 years younger. Look at the exercises at the guasha/roller sets . My favorite is to tighten my jawline with the 'fork' of the guasha. 10 x on each side. And I immediately take my upper legs with the guasha. They are slim, but also become a bit tighter.
- Natural Face Lifting . Based on a wrinkle and contour analysis, a tailor-made treatment plan is made. With the help of connective tissue, muscle tissue, bone tissue massage techniques, visible rejuvenation of your face is worked on. Click here for more info or contact Nancy Alosery: 06 27 32 22 81 . These techniques go a step further than:
- Cosmetic connective tissue massage. In a course of 10 treatments, various connective tissue massage techniques are used to rejuvenate your face.
- Cosmetic acupuncture. Skin rejuvenation is stimulated from within by means of acupuncture with ultra-fine needles, massage and additional techniques that differ per practitioner. Blockages are lifted, blood flow is stimulated. Every treatment is tailor-made. Course of 8-10 treatments.
Sources: DrBaumann, Ahealthylife, LaVieSage