Do you know that a diet high in sugar is to blame for premature aging? Well, it’s true and in this post, I will show you the science at play and how you can fight back.
Maybe the idea of a smaller waistline hasn’t been enough motivation to reduce your carbs. But what if I told you that sugar ages you and that ditching the bad carbohydrates from your diet can give you smoother, less wrinkled skin?
Well, experts now believe that those who have had a diet high in sugar for most of their life have more signs, of aging. A study on nutrition and aging points to sugar consumption as a big contributor to premature wrinkling.
Sugar Is Aging You
At the root of this process is glycation, where the sugar you consume attaches to your bloodstream’s proteins to form advanced glycation end products or AGEs for short. The problem is that the more sugar you allow into your diet in the form of bad carbs the more sugar ages you.
Sugar ages you because you not only develop more AGEs, but more AGE’s accumulates. What damage does AGE’s cause? It affects collagen, and elastin.
You know what keeps your skin firm and elastic. When your skin becomes damaged it begins to sag and wrinkle.
Sugar Threatens Collagen
Ok, so what you’re telling me is that a high sugar diet damages my collagen and therefore sugar ages me? Well, it’s not that simple, you see besides damaging collagen, a high sugar diet also affects what type of collagen you have.
The majority of the collagen in our skin are types I, II, and III, with type III being the most prevalent. However, the process of glycation transforms type III collagen into type I, which is the more fragile delicate form of collagen. Ouch!
You see AGEs deactivates your body’s natural antioxidant enzymes, leaving you more vulnerable to sun damage.
The fact is that sugar ages you. Which is why a diet that is lower in carbs and thereby lower in sugar can be your best defense against skin damage and premature aging.
Now that I got your attention, you may be wondering if there is anything you can do to reverse the damage or slow it down. The answer is yes!
Become A Sugar Detective
I am not saying that reducing your carbs and thereby sugar is an easy task.
The truth is that sugar is hiding in just about everything, even the so called healthy foods like whole grains, vegetables, and fruits. Because sugar ages you, you need to be selective in the amount of sugar you allow into your diet if you want to slow down the aging process.
Stay Away From Fructose
Did you know that all sugar does not process the same in your body? You need to be aware that when you consume foods that are high in fructose, your body stores fat at an even higher rate than foods that contain glucose.
But I thought fructose was ok since it’s mainly found in fruits? Well, the problem is that fructose makes your liver work harder.
When you consume fructose, most of the metabolic burden is resting on your liver, while glucose causes your liver to only breakdown 20 percent. Simply put, fructose is mostly converted into fat.
This is because every cell and organ in our bodies uses glucose to function. Whereas, fructose gets mostly stored as fat in the form of fatty acids (FFA’s) and VLDL (the bad form of cholesterol and triglycerides).
These fatty acids that are formed when we metabolize fructose accumulate as fat in your liver and muscles. This is what causes insulin resistance and non-alcoholic fatty liver disease.
What’s more insulin resistance leads to metabolic syndrome and type 2 diabetes.
Fructose Consumption Raises Toxins
When our livers metabolize fructose, it creates lots of waste product and toxins, including uric acid.
Uric acid plays a major role in turning on the fat switch causing more fat to be stored. I hope you are seeing the correlation between sugar consumption and the aging process.
Bottom line fructose sugar ages us by producing more AGEs than any other type of sugar. Fructose in particular is extremely pro-inflammatory.
Which is why you want to avoid it if you want to age more gracefully and avoid inflammation.
What Can You Do To Slow Down The Aging Process?
I can tell you what I have been doing and it seems to be working quite well for me. Number one, I make sure that I steer away from all forms of sugar in my diet.
This includes foods that are high in carbohydrates and fructose. Secondly, I supplement my diet with bone broth, collagen, MCT oil, and exogenous ketones.
Bone Broth Anti-aging Properties
Bone broth is packed with collagen,glycine, glycosaminoglycans, and minerals like calcium, phosphorus, and magnesium.
I already discussed collagen and the many reasons we need more of it in our diet. However, did you know that glycine, which is in bone broth, helps your liver detox more effectively?
This is important because when our liver is functionally optimally all our cells in our body work better.
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Bone broth also has glycosaminoglycans which include glucosamine, chondroitin and hyaluronic acid. All of which keeps your joints young and more flexible.
Why Is It Important To Reduce Inflammation?
Well, do you know that it is estimated that our DNA is confronted with over 10,000 lesions per cell per day? What’s more it is believed that by age 25, these injuries begin to overwhelm the repair processes, accelerating aging.
If we know that sugar ages us and that our DNA is under constant attack from free radicals, then we must do something to fight back.
These free radicals come as a result of not having enough antioxidants as well as environmental factors like stress, diet, pollutants and sun exposure.
Today, we understand that the leading cause of health issues is due to excessive levels of inflammation in our body. This excess of inflammation is what damages our DNA and causes our immune system to overreact in an attempt to bring the inflammation levels down.
Although normal levels of inflammation is our body’s natural way to respond to toxins and stress, too much of a good thing can lead to excessive cellular damage. Which is why you want to find ways to reduce inflammation.
Enhance With MCT’s
MCT is short for medium-chain triglycerides, it’s a saturated fatty acid with many health benefits. Adding MCT’s to your diet can help improve cognition, and assist in weight management.
One of the main places MCT is sourced is from coconut oil, with up to 65 percent of fatty acid, its a great option. Unfortunately, MCT’s are for the most part missing from the standard Western diet. Sadly, this comes primarily from the false notion that all saturated fats are harmful.
A large study points to the fact that consuming healthy saturated fats have a no significant impact to our health.
Consider Exogenous Ketones
For individuals looking to experience the benefits of ketosis, the use of exogenous ketones can prove to be a very effective tool.
I have been doing a low carb keto diet consistently for a little over four years. Yet I choose to supplement with exogenous ketones mainly because when my ketone levels are elevated I feel my best.
Can I do the diet without the use of exogenous ketones? Sure, and I did for the first three years. But why not make things easier for myself by using them? It makes no sense to me why I should not augment what I am already doing.
We know that being in therapeutic ketosis can help down regulate inflammation and therefore further assist in the aging process. What’s more when we are able to maintain a healthy weight or puts less strain on our organs which can contribute to premature aging.
For information about ketosis and supplementing with ketones, I encourage you to pick up a copy of The Ketogenic Bible.
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It used to be quite challenging for me to maintain a state of therapeutic ketosis. This was because just one small bite of something that was off limits and I had to start from square one again.
Frankly, that was frustrating because even so called healthy foods would do me in. Try creating low carb keto recipes and not have one too many servings? That’s right the struggle was real for this girl.
To close let me point out the obvious, that is that we all want to age gracefully. But understand that in order to do so, we will have to do more than just slather some expensive cream on our face. The truth is, that it’s going to take some work to fight successfully against the aging process.
I don’t know about you, but when I think of aging I am not just concerned about what the mirror is or is not showing me. Although, it’s a nice benefit to have less wrinkled skin, my desire to fight aging goes much deeper.
You see by slowing down the aging process I will also help fight any diseases that aim to threaten my health. Having lost my health once before, I know all too well how challenging it is to rebuild it.
You can understand more about why I am so passionate about this lifestyle by visiting the blog’s about page. Clearly I have a vested interest to stay the course.
Here’s a great article from The Diet Dynamo explaining insulin and insulin resistance. It outlines an insulin resistance diet and one I recommend you read.
A Little Older A Little Wiser
The older I become the more of a priority it is to age well. It’s all about having a greater quality of life, not just the superficial benefits.
Yes, we know that sugar ages us and that changing our diet is a great first step. But I for one don’t intend to take the aging process lying down. Which is why I will use everything that is at my disposition to assist me.
Strategies That Work
The question then arrises, how can I implement strategies to age better? It’s a great question because all the knowledge in the world won’t make a difference if the wisdom gained is not applied.
For this reason I look to supplements to help compliment my low carb keto diet. Supplementing is not an excuse for poor dieting. You simply cannot supplement away a bad diet. Did you catch that? I am not endorsing a quick fix.
No, all supplementing does is help reinforce healthy eating habits. Some would argue that the use of supplements is a waste of time and money. I agree that many supplements out on the market are just that.
However, there are many great high level supplements that can truly bring an enhancement to our health.