Nutrition is a key player in the aging process. There are foods that can help retain youthful skin and body and there are others that create an internal environment that is not so youth-friendly. Before we discuss which foods can accelerate aging, let’s first look into the processes that surround cellular aging and how they’re linked to nutrition.
Biological Aging
Biological aging is a phenomenon that takes into consideration a number of factors besides just the day you were born. Some of these factors include cellular aging and cell death. Large determinants of biological aging are free radicals, oxidative stress, and inflammation, all known to cause cellular damage [R]. Certain types of food (and exercise) can accelerate aging by promoting events like inflammation and oxidative stress. Let’s take a closer look.
Free Radicals, Oxidative Stress, and Inflammation
The effect of nutrition on the body’s aging rate is related to the excessive formation of free radicals. Free radicals are like a cellular exhaust, created as a natural by-product of metabolism; as cells use oxygen to convert food into energy, free radicals naturally form. Our bodies are designed to deal with free radicals quite effectively by neutralizing them -using antioxidants- before they can have any negative effect. However, when free radicals are in excess or if there aren’t enough antioxidants to deal with them, oxidative stress occurs, which results in life-shortening damage to cells [R].
A clear manifestation of free radicals accelerating aging is the phenomenon of cross-linking. Cross-linking happens when there is cumulative free radical damage and proteins, DNA, RNA, and other molecules intertwine. As a result of cross-linking, wrinkled skin, stiff joints, and hardened arteries occur [R].
Inflammation is a normal immunological response to foreign particles. It’s the induction of various events, such as the immune cell accumulation, fever, pain, and redness, in order to eradicate a threat to the body. In fact, one of the ways in which inflammation wards off intruders is by the production of free radicals. So it’s a good thing when it’s needed. However, sometimes, inflammation occurs in excessive amounts, creating excessive free radicals, oxidative stress, and hence cellular damage.
AGEs
Before we proceed, let’s delve a little deeper into biology. The reason why some foods may cause aging is that they lead to oxidative stress, but how do they do that? By advanced glycation end products (AGEs). Also known as glycotoxins, AGE’s are molecules produced during metabolism. In particular, they are created by the reaction between sugars and amino acid groups of proteins or fats. Their formation is part of normal metabolism, but when levels of AGEs are too high, they can become harmful. AGEs are linked to oxidative stress and inflammation in the body and they are known to increase the risk of disease development and accelerate aging [R].
Now let’s examine which foods are infamous for activating these damaging, life-shortening events in the body.
White Sugar
It’s no secret that white sugar is bad for us, and it’s not just because of the associated weight gain that follows its excessive consumption, nor the increased risk of diabetes. Sweets also make us age faster. Foods high in white sugar are known to induce inflammation in the body. In addition, they directly contribute to the formation of AGE’s- when sugar levels are high, AGE’s levels are heightened [R]. Interestingly, this correlation is even stronger in the presence of sunlight. With the warm Summer months approaching, perhaps it would be a good idea to replace the ice cream by the beach with frozen fruit, “nice cream”, or a sugar-free alternative.
Fatty, Fried Foods
Foods that are fried in oil at very high temperatures, such as French fries, release free radicals, which can accelerate the aging process as mentioned above. In addition, these foods tend to be high in salt as well. Because water follows salt, when blood salt levels are high, water is drawn out from organs, including the skin. Dehydrated skin is more prone to wrinkling.
Refined Carbs
Refined carbs like white bread can integrate with proteins and induce the formation of AGE’s. What’s more, these foods have a high glycemic index, which causes inflammation in the body, and thus promotes aging [R].
Exercise
It is tempting to only focus on diet and supplements to enhance your anti aging efforts, but the truth is, longevity is a true combination of diet, exercise, and detoxification. Remember, more is not always better in terms of exercise. Movement is a crucial component of detoxification, and lymphatic drainage, but too much high intensity exercise can actually contribute to oxidative stress, and speed up the aging process. Listen to your body. If it feels exhausted and over exerted after exercise, it probably is. Choose movement that makes you feel strong, energized, and happy.
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