Wednesday, August 24, 2016

Eat less sugar for better skin

I want Candy!
lollipop and lips
The American Heart Association recently issued new recommendation for kids and the amount of sugar they should eat. Children and teens ages 2 to 18 should have no more than 25 grams of added sugar per day. Children under 2 should have no added sugar.

I have been hearing even more lately about sugar. It's not good news. Eating sugar causes a process in the body called glycation, among other things like chronic inflammation. The sugar we eat attaches to protein and fat cells in the body forming advanced glycation end products (AGEs). These AGEs damage the collagen and elastin fibers that give our skin firmness. They cause the collagen and elastin fibers to become discolored, weak and less supple. This results in our skin looking dull, yellow, saggy and wrinkly. 

That is not good! AGEs also make our skin more vulnerable to UV light. As we age, we don't produce as much collagen and elastin, therefore, the body can't repair the sugar damage like it used to. Our skin shows signs of aging. This, unfortunately, is a natural body function. Many healthy foods cause glycation, but added sugars are the main culprits. Reducing sugar intake will slow the process. 

Cut waaaay back on sweets. 

The American heart Association says that women should have no more than 24 grams, that's  just 6 teaspoons, of added sugar per day. Added sugar means sugar, brown sugar, high fructose corn syrup, corn syrup, evaporated cane juice, etc. that has been added to food, not sugar that naturally occurs in food. Frutose is particularly bad. Glucose is friendlier because it suppresses the hunger hormone

24 grams is not much sugar.

I decided to count my sugar grams just after lunch. I am over the limit at 33 grams! This is not going to be easy. One serving of delicious Entenmann's Marshmallow Iced Devil's Food Cake contains 27 grams of sugar. 27! One piece and you are over the limit! Yogurt is healthy right? Read the label. Look at the sugar content. It too can be 27 grams in one regular yogurt. Go for a low calorie yogurt. Chobani Simply 100 yogurts contain about 7 grams of sugar depending on the flavor. There is added sugar everywhere. Even in organic marinara sauce. Here is an interesting tidbit...the swirly lollipop in the photo above has only 12 grams of sugar. That surprised me. I thought there would be much more. We have to read ingredient labels before we buy!

Now back to the American Heart Association. I wondered why they, a heart association, would be recommending a sugar limit. Well, it is because fructose is metabolized by the liver where it is converted to fat (also waste products and toxins) that can built up in the liver. The built up fat gets released into the bloodstream as triglycerides and cholesterol which can lead to heart disease. So that explains the American Heart Association.

Besides cutting back on sugar, there are a few other ways we can fight the glycation aging process.

Green Tea
Drinking green tea interferes with glycation and also promotes collagen production. 

Skin Care
We can use skin care products that help build up collagen in our skin. Anti aging skin care products contain ingredients such as retinoids and peptides to stimulate collagen production. Also, there are specific skin care products designed to address the glycation issue. Dr Brandt is one of them.  Click here to view Dr. Brandt products.

We may not be able to get ourselves down to 24 grams of sugar per day, but we can easily cut back to slow down the aging from sugar.

Reduce aging from sugar in a nutshell:

1. Cut down on your carbs

2. Cut down on added sugar by reading ingredient labels

3. Use stevia as a sweetener

4. Drink green tea and white tea

5. Drink Seltzer water flavored with a little juice, not soda

6. Eat foods that support collagen production: soy, beans, dark green veggies, orange veggies, red fruits & veggies, berries, citrus fruit, garlic, food high in Vitamin C and other antioxidants, food high in omega 3 fatty acids (fish, nuts, flaxseed)

7. Use anti aging skin care products that contain retinoids and peptides. Use a sonic skin care brush which may help stimulate collagen.

Have a healthy day!


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