Those of us with a sweet tooth already know that cutting back on sometimes irresistible treats will lead to weight loss. If that’s not enough to curb your desire, then you may be interested to know that many experts now believe that sugar can also make your skin look dull and wrinkled.
The culprit is a natural process known as glycation, in which the sugar in your bloodstream attaches to proteins to form harmful new molecules called advanced glycation end products (AGEs – how appropriate! – for short ). The more sugar you eat, the more AGEs you develop. In a recent article on msn.com, Dr Fredric Brandt, a dermatologist is quoted as stating “As AGEs accumulate, they damage adjacent proteins in a domino-like fashion.” Collagen and elastin, the protein fibers that keep skin firm and elastic are most vulnerable to damage. Generally springy and resilient, once collagen and elastin become dry and brittle they lead to wrinkles and sagging. These aging effects start at about age 35 and increase rapidly after that, according to a study published in the British Journal of Dermatology.
High-sugar diets can also affect what type of collagen you have — another factor in how resistant skin is to wrinkling, says Dr Brandt. The most abundant collagens in the skin are types I, II, and III, with type III being the most stable and longest lasting. Glycation transforms type III collagen into type I, which is more fragile. “When that happens, the skin looks and feels less supple,” says Brandt. The final blow: AGEs deactivate your body’s natural antioxidant enzymes, leaving you more vulnerable to sun damage — still the main cause of skin aging.
Fighting back
There are ways to build new collagen. Look for products that contain retinoids such as retinol in preparations like Neostrata Wrinkle Defense or prescription creams such as Renova, Retin A, Avage and Differin. Vitamin C, as in Active C or Redermic, will also help to build collagen. Keep this new collagen supple by preventing AGEs from forming. Here are 4 steps to help you fight back:
- Cut back on sugar in your diet. Though not easy to eliminate sugar completely, avoid ingredients like high fructose corn syrup. Even whole grains, fruits, and vegetables turn to glucose — the type of sugar that fuels glycation —when digested.
- Supplement your diet with at least 1 mg of vitamins B1 and B6 a day. These vitamins proved to be potent AGE inhibitors in a number of published studies, says David J. Goldberg, MD, a New York City–based dermatologist and a clinical professor of dermatology at Mount Sinai School of Medicine.
- Wear broad-spectrum SPF 30 sunscreen every day. Significantly more AGEs occur in sun-exposed skin than in protected skin, according to the British Journal of Dermatology study. Look for brands like Anthelios that protect against both UVA and UVB rays.
- Consume a diet high in antioxidants, free radical fighters that help keep sugar from attaching to proteins. Do double whammy by also applying topical antioxidants such as green tea, vitamins C and E.
Does sugar’s impact on your skin make it more likely for you to give it a miss?
