How to Prevent Wrinkles with Diet

Summary

This video explores the link between diet and skin health, suggesting that a diet rich in fruits, vegetables, and nuts can reduce facial wrinkles. It highlights that certain foods like almonds, flaxseed oil, and soy foods may improve skin elasticity and collagen production. The script also discusses the potential of mangoes in reducing UV-induced wrinkles. Emphasizing the need for further research, it recommends a whole foods, plant-based diet for healthier, younger-looking skin.

Takeaways

• 🍽️ Healthy diets are linked to less severe facial aging, possibly due to the protective effects of certain foods against oxidative stress and inflammation.
• 🥗 A diet high in fruits, vegetables, and nuts may help reduce wrinkles, while a diet dominated by meat and junk food is associated with more wrinkles.
• 🥦 Vegetables, beans, and olive oil appear to be protective against skin wrinkling, whereas meat and dairy do not offer the same benefits.
• 🐟 The correlation between fish consumption and less skin wrinkling may be due to other healthy eating habits associated with fish, rather than the fish itself.
• 🍊 Higher vitamin C intakes are associated with a lower likelihood of a wrinkled appearance, as found in a study of middle-aged American women.
• 🥦 Yellow and green vegetables, in particular, may offer protective effects against crow's feet wrinkles around the eyes.
• 🌰 Consuming almonds can increase skin's UV resistance and decrease wrinkle severity and width compared to nut-free snacks.
• 🌿 Flaxseed oil has been shown to improve skin smoothness within six weeks, suggesting a potential role in skin health.
• 🥬 Sulforaphane, found in broccoli, may mitigate premature skin aging induced by air pollution, although this has not been tested in humans.
• 🍵 Soy foods, particularly when consumed in significant amounts, have been shown to improve skin thickness, collagen content, and elastic fibers in postmenopausal women.
• 🥭 A diet including mangoes has shown potential in reducing UV-induced wrinkle formation in mice, with a recent study suggesting similar effects in humans.
• 🌱 An anti-wrinkle diet should be rich in antioxidants and anti-inflammatory components, limit sugar spikes and glycation, and follow a whole foods, plant-based approach.

Q & A

What is the correlation between diet and facial aging according to population studies?

Population studies have found that healthy diets are associated with less severe facial aging, possibly due to the anti-inflammatory and antioxidant properties of healthy foods, as opposed to the oxidative stress and inflammation caused by unhealthy foods.

How do unhealthy foods potentially contribute to skin wrinkling?

Unhealthy foods might increase oxidative stress load, be pro-inflammatory, and contribute to advanced glycation end products, which can lead to skin wrinkling.

What type of diet is associated with more wrinkles in the study mentioned?

A diet predominantly consisting of meat and junk food was associated with more wrinkles.

What dietary patterns are suggested to be less likely to cause wrinkling?

A fruit-dominant pattern or a diet rich in fruits, vegetables, and nuts may result in less wrinkling.

What role does olive oil play in the context of skin health as per the transcript?

Olive oil, along with vegetables and beans, appeared to be protective against skin wrinkling compared to meat and dairy.

What was the initial correlation found between fish consumption and skin wrinkling?

Fish was initially correlated with less skin wrinkling, but this association disappeared after multiple regression analyses, suggesting it might have been a spurious result.

How does vitamin C intake affect the appearance of wrinkles?

Higher vitamin C intakes were associated with lower odds of a wrinkled appearance in a study of middle-aged American women.

What specific foods were found to be particularly protective against wrinkles?

Yellow and green vegetables may be particularly protective against wrinkles, as indicated by the Daniell scale testing.

What interventional studies were mentioned in the script regarding the effects of almonds on skin?

Interventional studies showed that consuming two palmfuls of almonds a day can increase the UV resistance of people's skin and decrease wrinkle severity and width.

What effect did flaxseed oil have on skin smoothness in the study mentioned?

The amount of flaxseed oil found in a daily 3/4 of a tablespoon of ground flaxseeds significantly increased skin smoothness compared to placebo within six weeks.

What role does equol, a compound derived from soy isoflavones, play in skin health?

A 12-week study using equol directly found a significant reduction in wrinkle depth, though it requires the presence of the right gut bacteria to be effective.

What was the outcome of the mango intervention study on human skin?

In the mango intervention study, light-skinned postmenopausal women who consumed about a half cup of champagne mango daily for 16 weeks showed a significant decrease in deep-wrinkle severity by week eight, which remained for the duration of the study.

What dietary recommendations can be made based on the evidence from the transcript to contribute to younger-looking skin?

The best dietary recommendations for younger-looking skin include following a whole foods, plant-based diet rich in antioxidants and anti-inflammatory components, limiting sugar spikes and glycation by avoiding added sugars and refined carbs, and reducing intake of preformed advanced glycation end products found in fried, grilled, and broiled meats.

Outlines

00:00

🍽️ Diet's Impact on Skin Wrinkles

This paragraph discusses the correlation between diet and skin aging, emphasizing that a diet rich in fruits, vegetables, and nuts may reduce wrinkling. It suggests that unhealthy foods could increase oxidative stress and inflammation, leading to more severe facial aging. The paragraph also mentions that certain foods, such as yellow and green vegetables, almonds, flaxseed oil, and soy foods, have been shown to improve skin health and potentially reduce wrinkles. It highlights the importance of establishing a cause-and-effect relationship in diet and skin health research and points out the need for more interventional trials to strengthen recommendations for an anti-wrinkle diet.

05:01

🌿 Plant-Based Diet for Youthful Skin

The second paragraph reinforces the idea that a whole foods, plant-based diet is beneficial for maintaining youthful-looking skin. It implies that such a diet, which is naturally rich in antioxidants and anti-inflammatory components, could contribute to a more radiant and wrinkle-free complexion. The paragraph suggests that patients interested in dietary options for better skin health should consider adopting a plant-based diet to potentially achieve these benefits.

Keywords

💡Wrinkles

Wrinkles are the lines, folds, or creases that appear on the skin due to aging, sun exposure, and other factors. In the video's context, wrinkles are the primary focus, as it discusses dietary methods to prevent or reduce their appearance. The script mentions that a meat and junk food predominant diet is associated with more wrinkles, while a fruit-dominant pattern may reduce wrinkling.

💡Oxidative Stress

Oxidative stress refers to an imbalance between the production of free radicals and the ability of the body to counteract or detoxify their harmful effects through neutralization by antioxidants. The script suggests that unhealthy foods might increase oxidative stress, which can contribute to skin aging and wrinkling.

💡Inflammation

Inflammation is the body's natural response to harmful stimuli, but chronic inflammation can lead to tissue damage and aging. The video script implies that pro-inflammatory foods might exacerbate skin aging, while anti-inflammatory foods could be beneficial in preventing wrinkles.

💡Advanced Glycation End Products (AGEs)

AGEs are compounds formed through a chemical reaction between sugars and proteins or lipids in the body, which can contribute to aging and age-related diseases. The script discusses AGEs in the context of how they might be linked to skin aging and the formation of wrinkles, especially when associated with unhealthy diets.

💡Collagen

Collagen is a protein that provides structural support to the skin and other connective tissues. The script mentions that certain healthy foods might stimulate collagen production, which can help maintain skin elasticity and reduce wrinkles.

💡DNA Repair

DNA repair is a process by which the cell corrects damage to its DNA. The video script suggests that healthy foods might aid in DNA repair, which could be one way they contribute to skin health and the prevention of wrinkles.

💡Vitamin C

Vitamin C is an essential nutrient known for its antioxidant properties and its role in collagen synthesis. The script highlights a study that associates higher vitamin C intake with a lower likelihood of a wrinkled appearance, indicating its importance in skin health.

💡Yellow and Green Vegetables

These types of vegetables are rich in vitamins, minerals, and antioxidants. The video script uses the Daniell scale to illustrate how consuming yellow and green vegetables can be particularly protective against wrinkles, with those consuming more servings having fewer wrinkles.

💡Flaxseed Oil

Flaxseed oil is rich in omega-3 fatty acids and is known for its skin health benefits. The script mentions a study where the intake of flaxseed oil significantly increased skin smoothness, suggesting its potential role in reducing wrinkles.

💡Soy Foods

Soy foods are a source of isoflavones, which are plant-based compounds that can mimic the effects of estrogen. The video discusses studies showing that consumption of soy foods can improve skin thickness, collagen content, and reduce wrinkles, although the effects may vary among individuals.

💡Equol

Equol is a compound produced by some gut bacteria when they metabolize isoflavones from soy. The script mentions a study where direct consumption of equol reduced wrinkle depth, indicating that gut health may play a role in skin aging.

💡Mangoes

Mangoes are a tropical fruit rich in vitamins and antioxidants. The video script discusses a study where mango consumption reduced UV-induced wrinkle formation in mice, and a subsequent human study showed a decrease in deep-wrinkle severity for those consuming mango.

💡Plant-Based Diet

A plant-based diet emphasizes foods derived from plant sources and minimizes or excludes animal products. The video concludes that a whole foods, plant-based diet is supported by evidence as a way to contribute to younger-looking skin by providing antioxidants and anti-inflammatory compounds.

Highlights

Healthy diets are associated with less severe facial aging.

Unhealthy foods may increase oxidative stress and inflammation, contributing to skin aging.

Healthy foods might protect skin by acting as an inside-out sunscreen and stimulating collagen production.

A diet high in meat and junk food is linked to more wrinkles.

Consuming more fruits, vegetables, and nuts may reduce wrinkling.

Vegetables, beans, and olive oil appear to be protective against skin wrinkling.

Fish consumption was initially thought to reduce wrinkles but was later deemed a spurious result.

Higher vitamin C intake is linked to a lower likelihood of a wrinkled appearance.

Yellow and green vegetables may be particularly effective in preventing wrinkles.

Eating more than two servings of green or yellow vegetables daily can significantly reduce crow's feet wrinkles.

A healthy diet's link to less facial wrinkling should be emphasized in global disease prevention strategies.

Consuming two palmfuls of almonds daily can increase skin UV resistance and decrease wrinkle severity.

Flaxseed oil can significantly improve skin smoothness within six weeks.

Sulforaphane in broccoli may mitigate premature skin aging caused by air pollution, but human testing is needed.

Soy foods can improve skin thickness, collagen content, and elastic fibers in postmenopausal women.

Moderate soy isoflavone intake can improve facial skin elasticity and reduce fine wrinkles in middle-aged women.

Equol, a compound derived from soy isoflavones, can significantly reduce wrinkle depth.

Mango consumption can reduce UV-induced wrinkle formation in mice and may have potential in humans.

An anti-wrinkle diet should be rich in antioxidants, anti-inflammatory, and limit sugar spikes and glycation.

A whole foods, plant-based diet is recommended for younger-looking skin based on evidence.

Transcripts

"How to Prevent Wrinkles with Diet"

"Skin Wrinkling: Can Food Make a Difference?"

Population studies have found that healthy diets

tend to be associated with less severe facial aging.

Presumably this is because unhealthy foods

might increase the oxidative stress load,

be pro-inflammatory,

and the advanced glycation end products

I talk about in my video The Best Diet for Healthy Aging,

whereas healthy foods might provide protection

by having an inside-out sunscreen effect,

stimulating collagen production and DNA repair,

which could help explain why

a meat and junk predominant eating pattern

was associated with more wrinkles,

whereas a fruit-dominant pattern

or those eating more fruits, vegetables,

and nuts may enjoy less wrinkling.

Vegetables, beans, and olive oil

appeared protective versus meat and dairy.

Fish was initially correlated with less skin wrinkling,

but the association disappeared

upon multiple regression analyses,

meaning it was likely a spurious result

due to fish consumption being associated with, for example,

other healthy foods such as salad or cooked vegetables.

Higher vitamin C intakes were associated

with lower odds of a wrinkled appearance

in a study of 4,000 middle-aged American women.

In terms of specific foods,

yellow and green vegetables may be particularly protective.

The Daniell scale was used to test the effect

of crow's feet wrinkles around the eyes

of seven hundred women.

Those eating less than one daily serving

of green or yellow veggies

averaged about a three on the Daniell scale,

while women eating more than two servings a day

averaged closer to a two.

But maybe people who go out of their way

to eat more vegetables,

also go out of their way to wear more sunblock.

Or maybe people who eat more meat

are out barbequing in the sun.

Researchers suggest,

"Global disease prevention strategies

might benefit from emphasizing that a healthy diet

is also linked to less facial wrinkling,"

but first we should make sure to establish cause-and-effect.

In my video How to Naturally Reduce Wrinkles with Food,

I cover interventional studies

showing that two palmfuls of almonds a day

can both increase the UV resistance

of people's skin

and decrease wrinkle severity and width compared to those,

instead, randomized to nut-free snacks.

What other foods have been shown to counter skin aging?

The amount of flaxseed oil found in a daily 3/4 of a tablespoon

(11.25 g) of ground flaxseeds

significantly increased skin smoothness

compared to placebo within six weeks.

In vitro, sulforaphane,

the cruciferous compound in broccoli,

is able to mitigate the premature skin aging

induced by air pollution particulate matter in vitro,

but it has not been put to the test.

But a component of soy foods has been tested.

Postmenopausal women were given four servings a day

of soy foods worth of isoflavones for six months.

Unfortunately, there was no control group,

but they did take skin biopsies

from their butts before and after

and found a significant improvement

in skin thickness,

along with increased collagen content

and elastic fibers.

How about a randomized controlled trial

with a more modest soy intake?

About a serving and a half a day of soy's worth of isoflavones

was pitted against placebo in middle-aged women.

Facial skin elasticity improved by week 8,

and an improvement in fine wrinkles

was noted by week 12.

Another 12-week study using equol directly,

which is a compound that good gut bacteria

can turn soy isoflavones into,

found a significant reduction in wrinkle depth,

though you have to have the right gut bugs.

See my video How to Convert Into an Equol Producer.

The only other interventional food study on wrinkles

I could find tested one of my favorite fruits: mangoes.

Feeding mango to mice reduced UV-induced wrinkle formation,

but it wasn't put to the test in people until 2020.

Light-skinned postmenopausal women

were randomized to eat about a half cup (120 ml)

of champagne mango or around a cup and a half (360 ml)

every day for 16 weeks.

Lucky ducks!

Unfortunately, as an exploratory study,

there was no usual diet control group,

but compared to baseline, the deep-wrinkle severity

in the half-cup group significantly decreased

by week eight and remained so for the duration of the study.

In contrast, to the funding National Mango Board's chagrin,

average wrinkle severity got worse

by the end of the 16 weeks in the cup and a half group.

The researchers suggested

it might have been due to the extra sugar intake,

but there wasn't actually any changes

in blood sugar levels, so it remains a mystery.

The paucity of interventional trials

limits the confidence one can put into recommendations,

but the best approximation for an anti-wrinkle diet

would be one naturally rich in antioxidants,

anti-inflammatory,

and would limit sugar spikes and glycation

both by limiting added sugars and refined carbs,

and avoiding preformed advanced glycation end products

found in fried, grilled, and broiled meats.

In other words, when patients inquire about a diet

that might contribute to younger-looking skin,

evidence supports the recommendation

to follow a whole foods, plant-based diet.