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Aging is a naturalpart of life thatweall have to face, butdidyouknowthatsome of the thingsyoueat and drinkmight be speedingup the process?Ifyou’reworriedabout those early wrinkles and fine lines, it’stime to listen to what skincare professionals have to say. Dermatologists and doctors have sharedtheirinsights on how certain sugary and chemicallyprocessedfoods and drinkscanharmyourskin’s elasticity. Theresult?More fine lines, dark spots, and a generallydry, tiredlook.
Read on for tips and insight from board-certified dermatologist Dr. Elaine F. Kung, MD, founder of Future Bright Dermatology, skincare expert Dr. Adrienne O’Connell, Medical Director and President of Laguna Beach Aesthetics, Dr. Simran Sethi, MD, founder of RenewMD and skin by Dr. SimranSethi and Dr. Enrizza P. Factor, MD, dermatologist and writer at My Eczema Team.
We also checked in with Dr. NadirQazi, DO, board-certified physician, cosmetic dermatology surgeon, and owner of Qazi Cosmetic Clinic, Robyn Newmark, skincare expert and founder and CEO of Newmark Beauty, Dr. Cheryl Rosen, Director of Dermatology at BowTied Life, Dr. Jose Mier, Founder of Heliotherapy Research Institute and skin health expert and Dana Ellis Hunnes, PhD, MPH, RD, senior clinical dietitian at UCLA medical center.
Scientific research shows that foods "do in fact" affect our skin's oil production, Kung says. "Dairy, milk products and whey protein" in particular, she notes, "increase IGF-1, which will cause oilier skin." While consuming enough vitamin D and calcium every day is essential for your overall health, O'Connell warns that excessive dairy can cause an even oilier and greasy-looking complexion. (And this does not mean hydrated skin, by the way, just more oil that can later clog pores and cause acne!) Newmark concurs, and says that "margarine is one food you should avoid if you want to prevent wrinkles and dry skin."
Margarine, she notes, is "frequently made with partially hydrogenated oils, one of the most prevalent trans fats." While trans fats "contribute to heart disease," she also warns that they may also accelerate the skin's aging process.
"Trans-fatty acids make the skin more susceptible to ultraviolet radiation, which can cause damage to the elastin and collagen in the skin," she goes on. Additionally, she says that "margarine can cause chronic inflammation, speeding up the formation of wrinkles."
While it's no secret that sodas aren't the healthiest drinks out there, the damage that they can cause when it comes to your skin is essential to be aware of, Rosen says. Diet sodas, she explains, often don't have sugar, but can still contain "chemicals that are harmful to the body," and even cause premature wrinkling, along with inflammation.
"Chemicals like phosphorus, potassium, and caffeine leach minerals from the bones and can damage the cells in the body," she adds. Kung agrees, and points out that "glucose and fructose [found in soda] link the amino acids present in the collagen and elastin that support the dermis, producing advanced glycation end products or AGEs."
She notes that "glycation of amino acids make it difficult to repair collagen and elastin fibers, which contributes to faster wrinkling and a dehydrated complexion." So, she would advise "against beverages that are high in sugars or made with high fructose corn syrup," such as sodas and other sweetened, fizzy beverages as they are "not healthy options" for "healthy aging skin." While water is the optimal beverage for your skin's needs, kombucha or seltzer water can still provide you with carbonation if you desire, without as much sugar or chemicals.
Hydrating and moisturizing your skin is needed for a healthy complexion, and to age gracefully. With extremely high salt levels, potato chips are not beneficial in aiding the hydration of the skin. Eating them every day or in excess can cause wrinkles, cracks, and peeling, she warns.
"Due to osmotic pressure, salt draws water out of cells, including skin cells, leading to dry skin," Sethi explains. "Potato chips are notoriously high in salt and also contain a sizable amount of sugar," she adds. When there is an excess of salt and glucose in the body, Sethi continues, it cross-links with collagen and elastin, "proteins that give our skin its firmness and elasticity." Elevated sugar and salt intake "hardens skin proteins, making your skin weaker, thinner and less hydrated," Sethi warns.
The skin around your eyes is delicate, and as we age, it's normal to lose moisture in this area. Rather than hydrating this skin, energy drinks can dehydrate it, Mier warns. Drinking these often can cause a sunken look— and ultimately mean darker under-eyes and more fine lines.
These beverages "force the brain to stay alert," he says, which leads to poor sleep and puffy eyes, and "thin under-eye areas are prone to hyperpigmentation and itchiness." Mier notes that caffeine often found in energy drinks inhibits the body's ability to remove fluid from tissues, and fluid builds up in tissues under the eyes— causing them to swell.
The caffeine also constricts the blood vessels in that area, he says, which increases blood flow and even more swelling. While some people may not be affected by caffeine, experts say, others are particularly sensitive to it. Like sodas, energy drinks have a diuretic (water-losing) effect, he stresses, making them a less-than-ideal drink of choice, even if you need a boost of caffeine. Thankfully, there are healthier choices that can help you not only stay awake, but keep your complexion looking radiant.
Refined carbs can be found in many popular processed foods, so it's easy to obtain many of them in your diet without noticing. Eating this type of food, Qazi explains, can "stimulate sebum production." Sebum is the "oily, waxy substance your skin naturally produces to moisturize and protect your skin," he notes. Too much sebum can "cause the skin to look oily, make your pores look more prominent, and even trap dead skin inside your pores, leading to acne and blackheads," he adds.
Highly refined carbohydrates, like those found in pastries and white bread, are "too easy for our bodies to digest, creating a chain reaction like dominos," Qazi says. When refined carbs are digested, "they cause significant insulin spikes." He says that the spikes cause our bodies to release androgens and produce more oily skin and wrinkles.
Many of us need coffee to start our day, but the worst kind you can choose for your skin is a processed, bottled type with loads of sugar. When you make coffee yourself at home, you can choose to sweeten it with a natural, healthy sweetener like monk fruit, or add a splash of a non-fat creamer, for example.
Conversely, bottled coffees or lattes often have additives that dehydrate your skin, and as we've learned, this can mean faster wrinkles, fine lines and dark spots.
These kinds of coffees are "full of toxins that can leave the skin dry and dehydrated, especially when consumed excessively," Qazi says. "The caffeine in coffee may bring the rush you want to get through your day, however, [this kind] can rob your skin of the elasticity your desire and reduce your skin's natural glow," he adds.
Hunnes agrees, explaining that many processed coffee drinks have "added sugars, sweeteners, and fats in them." Think creams, syrups, flavorings, and colorings "such as caramel coloring in a bottled frappuccino, for example," she says.
Like refined carbs in the aforementioned foods, sugars can also make thinning hair and premature aging skin so much worse, Sethi says. Many processed cereals feature heavy amounts of sugar that can lead to faster hair loss and wrinkling skin.
"Excess refined sugar consumption causes intrinsic damage to collagen and elastin proteins in skin by the formation of Advanced Glycation End Products (AGEs)," she explains. "This reduces the integrity and elasticity of skin, making it prone to dehydration and wrinkling," she adds. Alternatively, "fruits can satisfy a sweet tooth" if you're used to a sweeter breakfast, and they "also hydrate the skin due to their high water content."
While having potato chips, butter, margarine, white bread or other refined carbs and sugary drinks once in a while is fine, Sethi and Factor note that eating them (or foods like them) every day or multiple times a week without drinking enough water can wreck havoc on your complexion.
Instead of foods with salt, Sethi suggests trying to "season foods with lemon, black or red pepper and dried herbs." Sethi adds that "over time, the body will stop craving higher levels of salt while remaining more hydrated." She also points out that "drinking at least 10 glasses of water (8 oz each) and of course, limiting consumption of such foods to once a week or less is the best way to achieve healthier looking skin."
To follow a healthy diet that will "optimize skin health," Factor says "you should consume foods rich in antioxidants and anti-inflammatory properties. "The following foods all contribute to healthy, supple and hydrated skin, Factor says: "whole grains like wheat bread, brown rice, barley, millet, oatmeal and quinoa, beans." In addition, she lists: "legumes like black beans, navy beans, chickpeas, kidney beans, peas and lentils."
Factor concludes that vitamin C sources like "strawberries, red peppers, and grapefruit" are all no-fail snack choices if you want to prioritize your skin health, as well as leafy greens like "spinach and kale." These foods, she notes, are "rich in vitamin A, which is an antioxidant and nutrient that promotes healthy skin cell turnover." Good to know!