You can’t stop your aging cycle, no matter how hard you try. With growing age, your health starts to deteriorate, and you can also see some changes in your skin and nails. Collagen is the vital hormone that helps to tighten up your skin, giving it that young and youthful glow. With growing age, your body starts to decrease the amount of collagen formation, leading to wrinkles, saggy skin, and all other aging signs. Not just your skin, but even your nails and hair strands will get hampered with passing time. So, to get help naturally, trying out some anti-aging foods will work magically.
Green vegetables, leafy food items, and even fresh fruits without preservatives will help your body grow its natural vitamins, minerals, and iron, which again will influence the healthy condition of your skin and hair. Your body needs proper nutrients and minerals from time to time. As you grow old, the need for natural minerals increases because your body needs more to function correctly. Indulging in some of the best treats will help your skin, nails, and hair get their natural shine. You don’t have to bother to smudge some paste on the skin or go for the over the counter lotions, as natural food items are way more potent than chemically-induced creams.
Skin Conditions Among The Elderly
With growing age, the skin will undergo some serious changes. How your skin will be affected primarily depends on a lot of factors, including heredity, diet, lifestyle, and other personal habits like drinking and smoking. The leading cause behind skin damage is obviously harmful UV rays. It helps in breaking down the elastic tissue within the skin and causes it to sag, stretch, become blotchy, and more. In some instances, people might be the unfortunate victim of skin cancer as well.
Some of the other factors contributing to skin aging will be a loss of proper fatty tissue between muscle and skin, gravity, stress, and tension of daily work life, and even regular facial movements. Even in some individuals, obesity plays a pivotal role in changing one’s skin condition. Some of the skin changes that accompany aging will be dry or rough skin, benign growths like cherry angiomas and seborrheic keratoses, thinned or transparent skin, and more. Some might even suffer from loose facial skin, mainly around the jawline, eyes, and cheeks. Once you are over 40, 50, or even 60 years of age, specific skin-related issues become prevalent.
Itching And Dry Skin
People over the age of 50 or sometimes 60 will frequently suffer from itching and dry skin, mostly on their elbows, lower legs, and even arms. The dry skin patches will always feel scaly or rough, and there are various reasons for that. Not drinking the right amount of liquid or spending extra time in the sun can dry up your skin fast. Moreover, being addicted to smoking, living in dry weather, feeling stress, and even losing oil and sweat glands can also result in rough skin.
Some health problems might be the reason behind dry skin as well, like kidney issues or diabetes. Always remember that too much perfume and soap or even antiperspirants can worsen the skin’s condition more. Sometimes, using some medicines can cause your skin to itch. As older people in their 50s or 60s have thinner skin, scratching might result in bleeding, which then leads to infection.
Wrinkles and Bruises
With passing time, your skin starts to form lines. UV rays will make skin less elastic among older people in their 50s or 60s, and the gravity will then force their skin to sag and wrinkle later. Some habits like smoking can also wrinkle skin. Trying out painful injections won’t do you any good. Because of this, try maintaining a healthy diet for a change.
Older people in their 40s, 50s, and 60s have higher chances of getting bruises quickly when compared to the younger generation. Furthermore, it takes more time to heal an injury. Occasionally, some illnesses or medicines can cause bruising. So, if you see these signs, don’t wait to consult a doctor and get to learn about the solutions.
Skin Tags And Age Spots
Liver spots and age spots are caused if you are out in the sun for too long. These spots, when compared to freckles, have larger sizes and can be seen mostly on the back, hands, face, feet, and arms. On the other hand, some older people will suffer from skin tags as well. These are primarily skin growths with flesh color and a raised surface. With growing age, skin tags become common, mainly in women. You can find them mostly on the neck, eyelids, and in body folds like the chest, armpits, and groin.
Change In Hair Conditions With Growing Age
The change in hair color seems to be the most definite sign that you are aging. Your hair gets its color from a pigment called melanin, produced straight from the hair follicles. These follicles are skin structures, which will help to grow your hair. With passing time, the follicles start making less melanin, leading to a gray color. You can see bits and pieces of those gray strands right from the late 30s and early 40s, and the process speeds up once you reach the late 50s. When in the late 60s, around 70% of your hair turns gray.
Scalp hair starts graying around the temples and then extends to the top of the scalp. With passing time, the hair color becomes lighter and then turns white eventually. Facial and body hair also starts to turn gray, but that happens later than the scalp hair. The hair on your chest, armpits, and pubic areas might not even change color. Graying is primarily determined by the genes your body has. Gray hair will occur first in white people and then later in Asians. Vitamins, nutritional supplements, and lifestyle choices will try to lower the rate of graying to a minimal extent but can’t stop it completely.
Change In Hair Thickness
Each hair is made out of multiple protein strands. Usually, the life expectancy of a hair strand is within 2 to 7 years. Then the hair falls out and gets replaced by a new one. The thickness of your hair on the scalp and body will get determined by the genes you share. With aging, everyone will suffer from hair loss; some more and some less. The hair growth rate also differs from one person to another.
With growing age, hair strands will have less pigment and will become smaller in size. So that coarse hair of a young man will become light-colored and thin with passing time. Even some hair follicles might stop producing some new hair strands, leading to baldness. Some men show signs of baldness when they reach 30, and some might be bald at 60 years of age. Then, some unfortunate victims might suffer from male-pattern baldness, where they start losing hair at the temples and around the top portion of the head prematurely.
Even women can develop such baldness with passing time. This is often called female-pattern baldness. Here, the hair becomes less dense, and the scalp line gets visible. With increasing age, your body and face will start to lose hair as well. The remaining facial hair in women might turn coarser, mostly around the lips and chin, during the 50s and early 60s. Men, on the other hand, will grow longer and coarser hair around the ears, eyebrows, and nose, once they reach their 60s.
Changes In Nails With Growing Age
With growing age, just like your skin and hair, your nails change too. They tend to grow at a slower rate and might become brittle and dull. Some of you might even suffer from yellowed or opaque nails. Nails, especially the toenails, will become thick and hard. After you reach your 50s, ingrown toenails are pretty standard. Even the tips of fingernails might also break. Some people might have ridges developed in their toenails and fingernails. It is mandatory to check with the nail salons and experts if you develop ridges, pits, shape changes, lines, and any other differences. Anything can result in nail deterioration with growing age, like kidney disease, iron deficiencies, and even some deficiencies in proper nutrition.
Anti-Aging Food For Your Skin, Hair, And Nails
A diet full of healthy fat, water, antioxidants, and essential nutrients will ensure that you maintain a healthy and youthful look, even when you reached the 50s. Skin is primarily the first part to show some internal trouble and even some signs of aging. There are so many creams, masks, serums, and lotions available to help you get that youthful look back. Never trust any of them and aim for the natural choices instead. Eating fresh vegetables and fruits will be the safest way to combat some fine lines and dull complexions. As your body gets all its valuable nutrients, your skin, hair, and nails will be healthy as well. So, let’s jump straight into some anti-aging foods for maintaining that youthful look.
Known as a nutrient-filled leafy vegetable, watercress is a hydrating green food product rich in potassium, calcium, phosphorus, manganese, and vitamins, including A, B1, B2, C and K. This product acts within the internal skin as an antiseptic and increases proper circulation of noted minerals across the body to every cell. It helps in enhancing the level of oxygen within the skin. Furthermore, as this item is packed with Vitamin C and A, there is always a high amount of antioxidants in watercress. It helps in neutralizing all kinds of free harmful radicals to help keep wrinkles and fine lines away!
These berries are mainly rich in Vitamin C and A, with the right amount of an antioxidant, called anthocyanin. That’s why blueberries have a deep blue color. The antioxidants are quite powerful for protecting skin from sun based damage. Blueberries will even protect your skin as a shield from pollution and stress by preventing collagen loss and moderating inflammatory responses.
Red Bell Pepper
Known for its higher antioxidant levels, red bell pepper is a must when it comes to anti-aging products. Other than adding a higher Vitamin C content, red bell pepper is known for adding up carotenoids in your diet plan. Vitamin C, on the other hand, is perfect for producing collagen, which helps in tightening up your skin for a long time. Carotenoids are mainly defined as plant pigments, which give yellow, red, and orange colors to many veggies and fruits. Even red bell pepper is known for its anti-inflammatory properties. It helps in protecting your skin, especially sensitive ones, from surrounding toxins, pollution, and sun damage.
Broccoli is mainly known for its anti-aging and anti-inflammatory properties, which are entirely packed with fiber, folate, calcium, lutein, various antioxidants, and even vitamin C and K. Your body needs Vitamin C as it helps in producing collagen, the primary product for your skin. Vitamin C helps in improving the elasticity and strength of your skin.
Known as a superfood, papaya is perfect for its vitamins, antioxidants, and minerals. It helps in improving the elasticity in the skin and even minimizes the appearance of wrinkles and fine lines. Some of those nutrients are vitamin B, phosphorus, magnesium, potassium, calcium, and vitamins A, C, K, and E. The vast number of antioxidants in this fruit will help fight some of those free radicals and delay the aging process. Papaya is known to have another enzyme called papain. It adds up to the anti-aging benefit by working as a natural anti-inflammatory agent. Papaya has its exfoliating ingredients as well. So, eating papaya will always help your body to shed dead skin cells and present you with vibrant, glowing skin.
With a good amount of fatty acids, avocado helps in fighting skin inflammation to promote supple and smooth skin. Even avocado contains major nutrients like potassium, vitamin B, C, E, A, and K to prevent any form of a negative aging sign. Avocados have a higher content of vitamin A, which helps your body to shed dead cells and leave you with flawless skin. The carotenoid in this fruit will help block toxins and damage from the UV rays. Your skin can get the best protection from skin cancer as well.
Known for its super-hydrating property, spinach is also packed with antioxidants. It helps to oxygenate and then replenish your body. Furthermore, spinach is known for housing magnesium, plant-based iron, vitamin A, E, C, K, and even lutein. The vitamin C in spinach helps in producing collagen to keep your skin smooth. On the other hand, Vitamin A helps in promoting shiny and healthy hair. Then you have Vitamin K in spinach to help reduce cell-based inflammation.
Most nuts, mainly almonds, will have greater sources of Vitamin E to help repair skin tissue, protect skin from UV rays, and retain skin moisture. Walnuts have a higher content of anti-inflammatory fatty acids like Omega-3 to help protect skin against sun damage, strengthen the membrane of your skin cells, and present your skin with a beautiful glow from within. It does that by preserving the natural oil barrier.
Known for its higher medicinal help, pomegranates have a higher content of Vitamin C and some potent antioxidants. Pomegranates will also help protect the body from free radical damage and can reduce inflammation within your system. These fruits have punicalagin, which is a helpful compound to prevent skin’s collagen and help in slowing the aging signs.
Thanks to the higher doses of antioxidants known as beta-carotene, sweet potatoes have higher Vitamin A within. This vitamin helps in restoring skin elasticity and promotes the current skin cell turnover, resulting in youthful and soft skin. This is a root vegetable that is also one great source of vitamin E and C, used for protecting skin from free harmful radicals and keeping a radiant complexion alive for a long time.
Even though some people might be skeptical, increasing your spice intake will help you maintain that youthful glow. Indian foods are pretty spicy as a whole and proved to be useful for anti-aging as well. Some well-known spices like fennel seeds, basil, cumin, and turmeric are known for preventing oxidative damage to your body’s cell.
If you want to reverse the current cellular damage and increase the present longevity rate of your cell life, you might want to have three cups of green tea every day. The benefits you have with it are just amazing. You can try out the green tea bags later as well, after straining the tea liquid out of it. Dab these bags on your skin and enjoy a refreshing look easily.
If you want to prevent the formation of wrinkles and fine lines on the skin, consuming kiwi daily might help. Around 100mgs of kiwi comprise of 154% of your daily vitamin C requirements. The amount is actually twice that of oranges and lemons. Vitamin C will also work as a powerful antioxidant, perfect for eliminating free radicals. So, now you know why kiwi is gaining such importance these days.
It is one of your pantry staples. Just like making your homemade dressings more delicious, olive oil has some mysterious powers for your skin as well. It is perfect for fighting off those unwanted wrinkles and fine lines. Unlike saturated fats, canola oil, and partially hydrogenated oils with processed omega-6 acids, olive oil is a natural and healthy fat, which can team up well with omega-3. These natural fat molecules will create a protective shield around your skin from free radical damage. Olive oil happens to have antioxidants, which help reduce skin damage that often leads to blemishes and wrinkles.
With some fantastic vitamins and higher water content, tomatoes are the first pick for many people. They have stronger antioxidants under the name of lycopene, which helps in neutralizing free radicals and prevent the formation of wrinkles and aging skin. Some studies have further found out that natural tomato paste is perfect against sunburn and also known for its skin-boosting benefit. Your body will absorb lycopene more when proficiently heated. That helps your skin to look radiant and flawless.
Everyone knows that a piece of dark chocolate can help in lowering blood pressure. However, there are some other benefits to it as well. Eating chocolates with higher flavanols can easily help to protect your skin from UV rays. However, remember that overly processed chocolates will have much fewer flavanols than natural candies, which are expensive too. To get the best possible skin protection, try having dark chocolate with 70% cacao content. It has to be non-alkaline as well.
While maintaining firm skin, you need a diet full of protein. It is rich in vitamin B, which is perfect for detoxing the skin. But, it would help if you remembered that not all yogurts are created in an equal manner. Flavored yogurts are the ones that you better stop eating right away. It will fuel up the wrinkling process. In its place, what you can do is try out plain and straightforward Greek yogurt for the ultimate magic.
You might not know this, but mangoes can help to protect your skin from harmful free radicals. Mangoes have enough dietary carotenoids designed to protect skin from the harmful UV rays naturally. So, just like putting a lot of sunscreen on your face, you might want to add mangoes to your diet plan.
Apart from the available food items and their valuable additions against aging, there are some more to be included in the list, such as oatmeal, almond butter, lentils, cinnamon, and grass-fed beef for meat-eaters. Even bone broth is here to help.
Ways To Incorporate Anti-Aging Foods In Your Daily Diet Plan
First of all, you should aim for foods rich in Vitamin C. Remember to get around 75mg per day. For that, a breakfast orange, followed by five strips of a yellow bell pepper at lunch can be a great option. For dinner, try incorporating a cup of broccoli and a bowl of strawberries for dessert. To give your skin that extra boost, you can add raspberries, blackberries, pomegranate, and cranberries in your diet plan as well. Try out a fruit salad in the middle of the day to eat many valuable berries. Some of them might even contain ellagic acid apart from Vitamin C, which can shield your skin from the harmful sun rays.
Time For Lean Protein On A Plate
Just like focusing on the higher content of Vitamin C, you might want to get that lean protein on your plate as well. Some lean protein choices are egg whites, skinless boiled poultry, and even fish. For eggs and chicken, you can cut small pieces and mix it with leafy vegetables for a perfect lunch salad. Some studies have shown that women who consumed soy protein for 12 weeks continuously showed improvement in fine lines and had greater skin elasticity. You can add soy extract in your salad too and mix it well because consuming it will not just make you full but will provide your body with the protein it needs.
Add Fatty Fish To The List
Salmon and tuna will add a hefty amount of omega-3 fatty acids to your diet plan, which is perfect for protecting you against sun damage. The fats further help in reducing inflammation along with some of the other immunological responses that will degrade collagen and trigger skin cancer. You can slightly grill the fish, but make sure not to overdo it as that will soak the fat out from the meat. You need to serve at least two servings of four ounces of rich seafood per week. A slightly baked or grilled fish with necessary salt and pepper on top will be a great addition to your side of leafy greens. It will not just add a flavor to your food but will help your body get what it needs.
Some of the other choices to make in place of salmon and tuna are sardines, herring, mackerel, and even lake trout. In case you are not a fish guy, you can substitute it with some of the other options like canola oil, flaxseed, walnuts, tofu, and pumpkin seeds, known for ALA. It helps in converting the food into beneficial omega-3 fatty acids.
Whole Grains To Be Added In Your Diet Plan
Whenever you are trying to replace white rice or flour-enriched cakes and bread with whole grain, half of the battle is won. Refined grains have a higher insulin level, which causes your body to inflame more and damage the skin. On the other hand, whole grains have a higher selenium source, which helps protect you against UV rays. Some studies have shown that higher selenium concentrations in the blood are well-associated with 60% lower chances of skin cancer.
Replace white rice with brown rice for lunch. You just need to steam it and eat a bowl of rice with your salad or grilled salmon. For breakfast, you can try oatmeal with milk and enjoy bread made out of whole wheat for your dinner plans. But, be specific to limit yourself to three to five servings of grains daily. It helps you to net a proper serving of minerals minus the calories. For your lunch, try a roasted beef or grilled turkey sandwich with bread made from whole grains in place of refined wheat. One sandwich will deliver the goodness of whole wheat and turkey in just a bite!
Some Colorful Produce To Consider
While discovering anti-aging foods to try out, the tomato has been one of them, thanks to its lycopene. So, try to incorporate a whole tomato or its puree version while making sauces for your pizza or pasta. When you are grilling a whole chicken or roasting some beef, you can add some orange-tinted vegetables by the side as well, like orange squash, carrots, sweet potatoes, and more. These orange vegetables have a good amount of beta-carotene within, which is a must-add to your diet plan. So, adding these vegetables on the side will help you start fighting aging skin big time.
In terms of making salads for dinner or lunch, you can add some dark-green vegetables to them. Some of those are chard, kale, spinach, and even collard greens. These vegetables will supply lutein as well. To add taste to your food and improve your diet plan for fighting aging, you can add a few pinches of rosemary, sage, or even coriander to food items. To increase the rate of absorbing carotenoids, you can add a few chunks of avocado and toss it with your vegetables. Studies have indicated that eating salads with around five ounces of avocado will help increase alpha-carotene, lutein, and even beta carotene.
Avoid These Foods and Beverages
Just like with green vegetables and other meat options that you might want to address to fight off aging signs, some foods will make you look a lot older. Make sure to keep those items away from your diet plan. Refined carbs and sweets will quickly help raise your blood glucose level. This step, in turn, increases AGE creation. These AGE products will interfere with the routine repair of elastin and collagen, which otherwise help the skin to maintain its firmness for a long time.
Make sure to keep saturated fat at bay. Other than promoting unwanted heart disease, these saturated fatty items can also make you look and feel a lot older. Overeating saturated fat can also increase inflammation in your skin. So, you might not want to include that in your list. The same goes for alcohol. Alcohol can dry out your skin a lot, making it lined and taut. With that being said, you better avoid these food items altogether.
A Youthful Look
If you can maintain a healthy lifestyle and work hard towards a proper diet plan, you can easily control the aging process. Indeed, you can’t stop the aging process altogether, but you can at least try to slow down the process by adding anti-aging foods in your diet plan. Start with healthy veggies and yummy fruits. If adding certain foods to your diet is tricky, at least get rid of the junk food. Sometimes taking something away from your diet is just as helpful. Not only that, but you can achieve healthier skin, nails, and hair without looking to procedures or surgeries.