by Dr.Xiao-Tong Huang

In an age where everyone loves beauty, "how to fight aging" is definitely one of the hottest topics among all beauty enthusiasts. Who wouldn't want to preserve their youthfulness for as long as possible? For this reason, there are endless "anti-aging" and "vitality-maintaining" skin care products and nutritional supplements on the market. Everyone is very particular about what they eat and use.

In addition to choosing the right skin care products and nutritional supplements, the correct eating habits and lifestyle are also closely related to delaying aging. Most people think that as long as they supplement with collagen, vitamin C, vitamin E, etc. They can maintain their youth, but they often ignore their three meals a day, often eat fried foods, sweets, drink too little water, stay up late, etc. What they often don’t know is that these behaviors are the reasons for the loss of collagen, and the nutritional supplements cannot keep up with the speed of loss. Over time, this can lead to dullness, poor complexion, and hollowing, rendering the consumption of supplements ineffective.

Nutritionists' 5 tips for maintaining beautiful skin

Sugar is the root of all evil when it comes to acne, spots, and aging on your skin! So, the more sugar you eat, the uglier you become. When I say quitting sugar, I want you to start with "extra refined sugars", such as bubble tea, hand-shaken drinks, cakes, ice cream, candy, etc. When you consume too much refined sugar, more glycation end products will be produced in the body, which are the so-called AGEs (Advanced Glycation End Products). In addition to causing inflammatory reactions, AGEs will also destroy collagen and elastic fibers in the skin, causing the skin to become loose and lose elasticity, and wrinkles will appear, accelerating aging!

2. Balanced nutrition, choose high-quality protein!

Three daily meals should include a proper amount of carbohydrates, protein, and fat to achieve a goal of a balanced diet. Protein is particularly important for skin metabolism. If the body lacks protein, it will reduce collagen production, greatly reducing the skin’s water retention, which leads to wrinkles and dry skin. People can naturally look up to 10 years older than they are! What are the sources of high-quality protein? It is recommended to eat more tofu, fish, chicken, eggs, pork tenderloin, etc. As for red meat and offal with high fat and cholesterol, try to eat less.

The antioxidant nutrients we often hear about include vitamin A, vitamin C, vitamin E, lycopene, anthocyanins, polyphenols, soy isoflavones, resveratrol, catechins, mineral selenium, etc., which can help the skin fight against free radical damage, delay aging, and play an important role in protecting the skin! Among them, vitamin C participates in the formation of collagen to maintain skin elasticity and also inhibits the formation of melanin in the skin. So everyone, hurry up and eat vegetables and fruits!

4. Drink more water and don’t stay up late

Water can promote blood circulation and help eliminate waste in the body. Drinking enough water will prevent your skin from looking dull. It is the simplest and most effective way to stay youthful! Just multiply your weight by 35ml to 40ml to get the amount of water you should drink every day. In addition, developing a good habit of going to bed early and getting up early and not staying up late is also one of the secrets to a radiant complexion!

It is recommended to exercise 5 times a week, at least 30 minutes per session, with a heart rate of 110 beats per minute. Regular exercise can not only increase calorie expenditure, but also boosts metabolism, improves insulin sensitivity, lower blood lipids, increases good cholesterol HDL (high-density lipoprotein), thus helping prevent metabolic syndrome and cardiovascular disease. So many benefits! For those who want a slimmer figure, it is recommended to altercate between anaerobic exercise, like strength training, and aerobic exercise, like jogging or swimming. This will have a better fat-burning effect and is more efficient for weight loss. In addition, exercise improves metabolism, secretes waste through sweat, enhances body antioxidant capacity, and reduces stress hormones, leading to happier, healthier skin.

Related Products:

The secret advise from Dr. Wu: Oil skincare tips! The easy regime to youthful and hydrating skin!

How are wrinkles formed? What is "Thermage"? And how does it contribute to younger look, tightened contour, and reduced wrinkles?

Does collagen-rich diet work? Here are the nutritionists' perspective!