How To Reverse Skin Ageing with Nutrition and Lifestyle

We all desire youthful, healthy-looking skin.

Why wouldn't we? Our skin is the largest organ in our body, and its condition reflects our overall health.

In the world of skincare, there is a lot of confusion about what practices are beneficial and what aren't.

Through my research and personal experiences, I have gathered numerous tips that can effectively prevent wrinkles, improve skin hydration, and even give you a healthy tan. So, let's get dig in.

Balancing your nutrition is crucial; collagen supplements alone won't work miracles.

Collagen supplementation has become a popular trend, but before diving into that, it's essential to address nutritional imbalances. Even the best collagen supplements won't yield results if your body is out of balance.

For instance, copper is necessary for an enzyme called lysyl oxidase, which is vital for collagen and elastin cross-linking, preventing wrinkles and promoting healthy, strong, and elastic skin. This process also relies on vitamin C. However, for copper to function optimally in our bodies, we need vitamin A (also known as retinol), and activating vitamin A requires zinc (this is similar to how topical retinol works). As you can see, it's a complex intertwining process.

Unfortunately, excessive iron supplementation, which is more common than it should be, can deplete copper levels in the body, thus affecting this process. Moreover, vitamin A and vitamin D are interconnected, and supplementing with vitamin D can impact vitamin A levels, especially when animal fats aren't adequately consumed.

And this is just one aspect of collagen formation in our bodies! Magnesium, manganese, boron, calcium, heavy metals, and B vitamins also influence the synthesis of collagen.

It's important to note that collagen supplements are not equivalent to consuming the entire animal. Collagen is abundant in slow-cooked meats like lamb shanks, osso buco, beef cheeks, etc. It is far more beneficial to derive collagen from these food sources rather than from a tub of powder. These meats are rich in glycine, the main component of collagen.

However, even with glycine, there's another consideration. Muscle meat contains methionine, which can deplete glycine levels. How many people do you know who solely consume muscle meat without incorporating the collagenous parts? As you can see, numerous factors come into play here!

The takeaway here is to either consult with a practitioner or aim for a balanced, whole-food, nose-to-tail diet to achieve nutritional equilibrium.

Here are some nutrient powerhouses worth mentioning:

Oysters - abundant in copper, zinc, iodine, magnesium, iron, selenium, phosphorus, B12, and omega 3's.

Cod liver oil - rich in vitamin A, D, and omega 3's.

Organ meats - packed with almost EVERYTHING.

Seafood - loaded with vitamins, minerals, omega 3's, and various antioxidant compounds.

Seasonal fruits (guava, kiwi, lemon/lime, strawberries, orange, papaya) - high in vitamins, minerals, especially vitamin C.

Collagenous meats (lamb shanks, beef cheeks, etc.) - great sources of glycine, collagen protein, B vitamins, iron, phosphorus, and zinc.

Garlic - abundant in compounds that prevent collagen degradation.

Artificial blue light can be just as harmful, if not worse, than excessive UV radiation.

We are all guilty of scrolling on our phones in bed, binge-watching Netflix late into the night, or working on our laptops at odd hours. But these habits aren't harmless, as artificial blue light negatively impacts our circadian rhythm, disrupts sleep, creates stress, and leads to inflammation not just in our skin, but throughout our bodies.

That's not all; devices emit unnatural, high-energy blue light peaks that can activate proteins called matrix metalloproteinases (MMPs). These proteins directly degrade collagen, resulting in reduced elasticity, more wrinkles, and overall poorer skin health.

However, there are simple tricks to alleviate these issues:

• Blue light blocking glasses - a non-negotiable, as they help regulate your circadian rhythm, prevent melatonin suppression, and reduce cortisol production.

• Device filters - after what we've discussed, using a blue light filter for your devices should be a no-brainer. These filters block the harmful blue light peaks emitted by your device(s). Remember, our ancestors had limited light exposure after sunset, so the more red light intensity, the better!

• Limit technology usage at night - avoiding technology at night not only benefits your skin by removing the source of the problem but also enhances sleep, brain health, reduces stress, and more.

• Red light bulbs - LEDs also emit intense blue light peaks. Opting for red light bulbs or lamps, especially in your bedroom, is a wise choice.

Harness the power of sunlight to your advantage instead of fearing it

Sunlight remains a contentious topic, and various factors contribute to whether sun damage occurs solely due to the sun. Imagine a human in an inflamed state due to poor nutrition and lifestyle habits, excessive artificial light exposure at night, and exposure to toxins. If this individual decides to soak up summer sun at midday, when ultraviolet (UV) light is at its peak, it's almost like giving a 3-year-old a bicycle without training wheels and expecting them to ride a mile.

We must respect the sun and embrace its benefits. Most of us are familiar with UV light, but on the other end of the spectrum, there's infrared (IR) light. This form of light is always present in sunlight from dusk till dawn. You may have heard of red light therapy and its benefits for skin health, such as promoting collagen production, improving skin tone, texture, and reducing fine lines and wrinkles.

Well, exposing your face and body to the sunrise and sunset, which are rich in IR light and lack UV light, can be considered a red light therapy session on steroids. Additionally, this practice regulates your circadian rhythm, leading to improved sleep, reduced stress, balanced hormones, and subsequently, healthier skin when combined with blocking artificial light at night.

IR light impacts around 60-70% of our body's cells, activating antioxidant enzymes and increasing energy production. Essentially, it prepares our bodies for the UV light that appears later in the day. Studies have shown that NIR photons, as provided by IR light, can provide up to SPF 15 levels of skin protection if the skin is pre-exposed before UV photons.

However, this doesn't mean you can watch the sunrise and then spend the entire day under the sun. Building tolerance and restoring your body to a healthy, optimal state are essential. Abusing UV light will still have negative effects!

Key takeaway

Morning sunrises and sunsets offer IR light and no UV light, providing anti-inflammatory properties and boosting energy levels, thereby positively impacting skin health.

Respect the sun while acknowledging its numerous health benefits.

IR light can also be found in saunas, fires, and when our bodies generate heat upon exposure to cold.

Mixing artificial light at night with no IR light exposure is a recipe for disaster, not just for your skin but for your overall health.

These tips aim to optimize your skin health along with your general well-being. Some may find these practices extreme, especially those who are used to conventional approaches. However, everything listed here aligns with the fundamental laws of nature since nature rarely makes mistakes!

For more information and comprehensive guidance, I recommend booking a free discovery call with me to address your body's healing and optimize your health.