Secrets of youth: Expert reveals how to slow down aging through nutrition
How to slow down aging (photo: Freepik)
Premature aging can result from an unhealthy lifestyle and improper nutrition, with an excess of sugar in the diet playing a particularly significant role.
Ukrainian nutritionist Yurii Popko discusses how nutrition can slow down aging.
What is premature aging
"We're not talking about injections, masks, massages, and the like, but rather about how to slow down natural aging through nutrition," says the trainer.
Premature skin aging manifests as deep wrinkles, puffiness, and sagging, when skin elasticity is lost and the face droops.
"First and foremost, this is influenced by an excess of added sugar and refined (empty) carbohydrates in the diet. Glycation products directly affect both accelerated aging of the body from within and skin aging," explains Popko.
How the glycation process affects aging
Glycation products are compounds of proteins with sugars. This process is irreversible and accompanies a person throughout their life, gaining momentum with age.
"The intensity of glycation directly affects our health and appearance. It affects not only the skin but also muscles, blood vessels, intestines, and even the brain," says the expert.
Glycation causes changes in the structure and functions of proteins, including collagen. Many women take collagen supplements, but do not adjust their diet accordingly. Therefore, the effect of taking collagen will not be significant.
"The skin is a reflection of what is happening inside our body," emphasizes Popko.
What to know about collagen
Collagen is one of the most abundant proteins in the body, making up about one-third of all proteins. It is found in muscles, joints, blood vessels, bones, and makes up as much as 70% of the skin.
"Collagen, along with elastin, forms the framework of the skin, determining its quality, elasticity, and strength," explains the trainer.
He adds that swelling often occurs due to excessive consumption of sugar and salt.
How to slow down the aging process
Reduce sugar intake - the Ministry of Health recommends consuming no more than 50 grams (10 teaspoons) of added sugar per day. This includes sweets, not just pure sugar.
Also, minimize consumption of refined (processed) carbohydrates - these are grain products that have been processed by the manufacturer so that the whole grain is no longer intact. During refining, dietary fiber, vitamins, and minerals are removed from the food product.
Avoid consuming products that contain forms of sugar and starch that do not exist in nature. Typically, they have a sweet taste and are usually in the form of crystals, syrups, or powders.
"If the ingredient list includes corn syrup, fructose, galactose, sucrose, glucose, maltodextrin, dextrin, maltose, levulose, lactose, or any other word ending in 'ose,' it indicates the presence of refined sugar," says the expert.
The diet should be rich in vegetables and greens, as they help remove glycation products from the body that have already formed and minimize their impact on the body. Additionally, vegetables and greens are a source of vitamins and minerals.
Read also about how to make a homemade drink called the elixir of youth.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
