Delaying Wrinkles and Aging

Nutrition & Life Style Effects on Aging Skin

Evelyn  Smith

Edited December 11, 2019

Fight wrinkles by

• Limiting time in sun

• Using a makeup with a sunscreen

•  Wearing moisturizer with a sunscreen under the makeup with sunscreen

• Wearing sunglasses particularly when driving

• Not tanning on the beach or in a tanning salon

• Wearing a hat with a wide brim

• Not smoking

• Drinking moderately

• Eating foods rich in Vitamins A, C, D, E, and Vitamins B1 and B2

Ace Vitamins for Shooting-Down Wrinkles:

• Vitamin A/Beta Carotene: Heals damaged skin; food sources--dark green and leafy vegetables or orange and yellow vegetables, yellow and orange fruits, and fortified milk products.

• Vitamin B1 (Thiamine):  Prevents skin sensitivity; food sources--whole grains and cereals (check the label), shell fish and fresh water fish.

• Vitamin B2 (Riboflavin): Breaks down proteins, carbohydrates, and fats into oxygen; food sources--red meats, green leafy vegetables, and fortified dairy products.

• Vitamin C (Ascorbic acid): Aids in the growth of collagen and helps produce Vitamin E; food sources--green vegetables like broccoli, greens, and Brussels sprouts, and citrus fruits.

• Vitamin D: The sunshine vitamin paradoxically protects against ultra-violet radiation; food sources--fatty fish--salmon, mackerel, and tuna; and fortified milk. 

• Vitamin E (Tocopheral):  Protects skin and eyes from sun damage; food sources--nuts, seeds, wheat germ, spinach, and mustard greens.

Self-Help Online Bibliography

Bouchez, C. (2013). 23 ways to reduce wrinkles.  WebMD.  Retrieved from http://www.webmd.com/healthy-beauty/features/23-ways-to-reduce-wrinkles

WebMD recommends 23 ways to reduce wrinkles, the top 12 of which don’t require any extra added expense beyond making the appropriate life style choices: staying out of the sun, using sunscreen, and avoiding squinting (by wearing sunglasses), not smoking, getting adequate sleep, and sleeping on the back, eating fatty fish, including soy in a skin-care diet, drinking cocoa rather than coffee, and eating more fruits and vegetables, using moisturizer, and not over washing the face.  The reader who follows these suggestions might not need to bother with the rest of the list (Bouchez, 2013, p. 1-3).

Diet for Wrinkles (Wrinkles nutrition).  (2013). Botanical-Online SL.  Retrieved from http://www.botanical-online.com/wrinklesdiet.htm

A wrinkle-free diet and exercise plan emphasizes natural fats, low saturated fats, and moderate exercise. Antioxidants--Vitamin C, Vitamin E, Vitamin A, Vitamin B1, or thiamine, and  Vitamin B2--delay the breakdown of collagen (Botanical, 2013, para. 1-2). 

• Top Vitamin C choices include fruits--oranges, lemons, grapefruit, apples, melons, pineapples, apples, pears, papayas, strawberries, figs, grapes, blueberries, avocados, pomegranates, and coconuts--and vegetables--cabbage, broccoli, cauliflower, radishes, peas, celery, beans, and potatoes (Botanical, 2013, para. 3).  All of these selections supply hydration. 

• Nuts, seeds, wheat germ, olive oil, mangos, and avocados supply Vitamin E (Botanical, 2013, para. 4). 

• Think of vibrant colored fruits and vegetables for a wrinkle-free skin: Dark and leafy vegetables like spinach, Brussels sprouts, and asparagus, and vegetables with beta carotene in them like carrots supply Vitamin A as do fruits like tomatoes, bananas, apples, plums, oranges, and raspberries.  Animal-based sources of Vitamin A include liver and eggs (Botanical, 2013, para. 5 & 7). 

• Vitamin B1 (or Thiamine) comes in nuts and whole grain cereals and breads as well as in legumes (peas and beans), potatoes, cabbage, asparagus, raisins, and oranges (Botanical, 2013, para. 8).  Make sure and read the labels on store-bought bread to see that it is actually whole grain. 

• Vitamin B2, or Riboflavin, is in fortified whole milk and dairy products as well as liver. 

Thus, if a dieter doesn’t like liver or is a vegetarian, colorful fruits and vegetables can supply Vitamins A, B1 and B2.

5 Best Vitamins for Beautiful Skin. (2013, December 11).  Prevention.  Retrieved from https://www.prevention.com/beauty/g20498211/5-best-vitamins-for-beautiful-skin/


The editors of Prevention recommend that both a well-balanced diet rich in Vitamins A, B3, C, E, and K prevents and reverses signs of aging, but they also suggest that applying these vitamins topically improves skin texture and tone. Accordingly, Prevention also recommends products containing these vitamins. 

• Vitamin A (found in Retinol) reduces wrinkles, fades brown spots, and improves rough skin.  Apply sparingly topically at bedtime every second or third night since sunlight makes Vitamin A inactive.

•  Vitamin B3 lessens redness and boosts hydration.  Used with niacinamide, apply in the morning and evening.

• Apply Vitamin C in the morning while putting on sunscreen to  prevent spotting.  

• Vitamin E moisturizes; apply before and after sun exposure. 

•  Vitamin K helps lessen dark circles around the eyes.  

(pp. 1-6)

Both vegetarians and beef lovers can find these vitamins in fruits and vegetables as well as meats.  Although taking a daily multi-vitamin certainly helps the complexion, don’t forget to include a diet rich in these skin-strengthening vitamins.

Food and wrinkles: Are wrinkles and diet related? (2013). Skincare.net.  Retrieved from http://www.skincare.net/Food-and-Wrinkles.php

A Melbourne, Australia, 2001 study of Swedish, Greek, and Australian participants found less wrinkles in individuals that ate what nutritionists now label a “Mediterranean diet”: Olive oil, fatty fish, reduced fat milk and milk products, eggs, nuts and legumes, leafy vegetables, whole grain cereals, fruit, tea, water, seafood, and lean meats (2013, para. 4-6).

Some foods are “wrinkle producing”—saturated fats, meat, whole-milk products, sodas, refined wheat products, such as cakes, pastries, and deserts, potatoes, and butter and margarine (Food & Wrinkles, 2013, para 7).

How to prevent wrinkles.  (2011). Prevention.  Retrieved from http://www.prevention.com/prevent/how-prevent-wrinkles

Prevention Magazine gives the following hints for preventing wrinkles: 1) Apply sunscreen daily, 2) get enough sleep, 3) maintain a nutritious diet that includes fish, soy, fruits, and vegetables, 4) incorporate  antioxidants from vitamins A, C, and E and green and black tea in meals, 5) include strength training and yoga in an exercise routine, 6) drink lots of water, 7) use moisturizer containing peptides; 8) try retinol applications, and 8) stop--or don’t start--smoking and drinking (2011, pp. 1-8).

Is your diet giving you wrinkles?  Real Age.  Retrieved from http://www.realage.com/beauty-skin-care/is-your-diet-giving-you-wrinkles

Skin requires moisturizing both from the outside and inside to maintain elasticity.

Vitamins A, C, E, and selenium ward off wrinkles by reducing damage from free radicals.  That means loading up on colorful fruits and vegetables, nuts and whole grain cereals, and low-fat milk (Real Age, 2013, para. 6, 2 & 3).  Real Age editors also recommend that those who wish to protect their skin apply moisturizer sunscreen, wear sunglasses and brimmed hats and limit their time outdoors (2013, para. 8).

Jourdan, S. (2013).  Are there foods that prevent wrinkles?  Fit & Health.  Discovery Communications.  Retrieved from http://health.howstuffworks.com/skin-care/information/nutrition/foods-that-prevent-wrinkles.htm

The sun causes 90 percent of all skin damage; however, in addition to wearing a sunscreen and protective clothing, the regular consumption of certain foods can lessen sun damage and help to repair it (Jourdan, 2013, para. 1 & 4). Jourdan suggests drinking lots of water and eating fruits and vegetables to moisturize skin and rid it of toxins (2013, para. 2).  Since Vitamins C and E and selenium inhibit signs of aging, she also recommends including citrus fruits and broccoli for Vitamin C, whole grains for Vitamin E, and turkey and cod for selenium in a skin-care aware diet.  Salmon and other fatty fish provide protein and Omega 3 that also diminish the appearance of wrinkles. 

Leiva, L. (2013).  Nutrition & skin care in your 40s. eHow.  Demand Media, Inc. Retrieved from http://www.ehow.com/way_5448565_nutrition-skin-care-s.htm

Keeping skin moisturized—on the inside and out--helps the skin’s inner and outer layers retain moistness.  Hydration means drinking at least 64 ounces of water daily.  A small bottled-water is 12 fluid ounces, so this means drinking lots of non-caffeinated liquids as well as using a cream moisturizer before applying makeup and after washing the face before going to sleep at night (Leiva, para. 1-2). 

Less expensive sin-care procedures include exfoliating with beads rather than shells, applying sugar scrubs, taking a Vitamin D supplement to help the body absorb calcium as well as taking a calcium supplement, and including fiber in the diet (Leiva, 2013, para. 6-11), but Leiva also suggests using topical serums, creams with antioxidants, collagen, elastin, retinoid, and L-ascorbic acid for filling in fine lines and wrinkling as well as topical progesterone and estrogen (2013 para. 3 -4). 

Miller, B. (2009, December 24).  Best nutritional advice for wrinkles.  Livestrong. http://www.livestrong.com/article/67412-nutritional-advice-wrinkles/

Proper nutrition can be the best defense in the fight against wrinkles (Miller, 2009, para. 1).  A “Wrinkle-free” diet includes lean protein meats like skinless chicken, omega 3 fatty acid fish, and extra virgin olive oil, fresh fruits and cruciferous vegetables like cabbage, onions, carrots, and spinach (Miller, 2009, para.2-4). Along with drinking water to cleanse the body of toxins, Miller recommends drinking white tea (2009, para. 5).

Wrinkles. (2011, January 27).  Mayo Clinic.  Retrieved from

http://www.mayoclinic.com/health/wrinkles/DS00890/DSECTION=causes

The Mayo Clinic identifies the following causes of wrinkles:

• Age: Older adults have fragile, less elastic skin;

• Sun: Ultraviolet light breaks down connective tissue;

• Smoking: Nicotine speeds up aging by cutting down the skin's blood supply;

• Making faces:  Repeated facial expressions, like squinting, smiling, and frowning, leads to wrinkles;

• Gender: Women have more wrinkles around their mouths  because they have less sweat and sebaceous glands there;

• Poor nutrition:  The skin can't repair itself unless one eats right. 

Shiel, W. C. (2013).  Wrinkles.  MedicineNet.com. Retrieved from http://www.medicinenet.com/wrinkles/article.htm

Skin exposed to the sun ages faster, and photo-aging changes result in dry and sagging skin, keratosis, or liver spots, and wrinkles that appear as either fine surface lines or deep furrows.  Skin that ages quickly belongs to smokers, those with fair complexions, or whose hair doesn’t cover the face forehead and the back of the neck, and outdoor workers or athletes. Skin treatments include Vitamin A acid, alpha hydroxyl acids, antioxidants, and moisturizers, deep skin peels, dermabrasion, laser resurfacing, Botox, and plastic surgery (Shiel, 2013, p. 1 Summary).

Wrinkles. (2012, November 26). A. D. A. M.  Medical Encyclopedia.  PubMed Health. Retrieved from http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0003736/

Adverse environmental factors, like sun exposure and smoking, can speed up wrinkling, although heredity also influences how fast a skin ages (A. D. A. M., 2012, para. 1-2). Retin-A creams with alpha-hydroxyl acids, chemical peels, Botox, and plastic surgery can help alleviate the appearance of wrinkles (A.D. A. M., 2012, para. 6).

                           ______                          

Are You at Risk for Skin Cancer? (2018, September 13).  Sun & Skin News. Retrieved from https://www.skincancer.org/blog/are-you-at-risk-for-skin-cancer/



This Website introduces readers to the Fitzpatrick Skin Type Scale.  Developed in 1975, it divides complexions into six photo types from light to dark, thus counseling sun lovers as to how long they should stay in the sun after answering a questionnaire. After taking the quiz, I reconfirmed that my skin cancer risk is quite high (Type 2). Accordingly, I should use a sunscreen with an SPF of 30 and stay out of the sun as much as possible.  

Vetted Wrinkle Research

Bae J.Y., Choi J.S., Kang S. W., Lee, Y.J., Park J., and Kang Y.H.  (2010, August). Dietary compound ellagic acid alleviates skin wrinkle and inflammation induced by UV-B irradiation. Experimental Dermatology, 19(8), e182-190.  doi: 10.1111/j.1600-0625.2009.01044.x. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/20113347

Non-toxic ellagic acid, found in berries and pomegranates, inhibits damaged collagen by blocking matrix metalloproteinase production in UV-B-exposed fibroblasts as shown in experiments on hairless mice exposed to UV-B for 8 weeks. This South Korean research demonstrates that ellagic acid prevents collagen destruction and inflammatory responses caused by UV-B and thus points out that a diet enriched with foods containing ellagic acid and pharmacological topical creams containing ellagic acid may delay photo-ageing.

Bennett, J. F., Robinson, M. K., Baron, E. D., & Cooper, K. D. (2008).  Skin immune systems and inflammation: Protector of the skin or promoter of aging.  Journal of Investigative Dermatology Symposium Proceedings, 13, 15-19.  doi: 10.1038/jidsymp.2008.3   Retrieved from

http://www.nature.com/jidsp/journal/v13/n1/full/jidsymp20083a.html

While the skin’s immune system protects against sunburn and skin cancer, it also promotes ultraviolet damage.  Thus, not only should sunscreen not only provide protection against UV-induced immune changes, but antioxidants and “immune builders” need to prevent sun damage.

Cosgrove, M. C., Franco, O. H., Granger, S. J., Murray, P. G., & Mayes, A. E. (2007 October).  Dietary nutrient intakes and skin-aging appearance among middle-aged American women.  American Journal of Clinical Nutrition, 86(4), 1225-1231.  Retrieved from http://ajcn.nutrition.org/content/86/4/1225.abstract

After examining the skin of women aged 40 through 70, dermatologists have determined those with a higher intake of Vitamin C were less likely to have a wrinkled appearance.

Rawlings, A. V., Stephens, T. J., Herndon, J. H., Miller, M., Liu, Y, & Lombard, K. (2013, March).  Effect of Vitamin A palmitate and antioxidant-containing oil-based moisturizer on photodamaged skin of several body sites.  Journal of Cosmetic Dermatology, 1, 25-35.  Doi: 10.111/jocd.12023 Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/23438139

In a random, controlled, blind study over 12 weeks, British researchers compared a group of patients treated with Vitamin A and antioxidant compound containing oil-based moisturizer and a control group found that the skin of the group that received the Vitamin A, antioxidant moisturizer  was noticeably less dry, scaly, and rough.

Reichrath, J. (2012, July).  Unraveling of hidden secrets. The role of Vitamin D in skin aging.  Dermato-endocrimology, 4(3): 241-244. doi: 10.4161/derm.21312 Abstract retrieved from http://www.ncbi.nlm.nih.gov/pubmed/23467804

Studies of genetically-modified lab rats show that Vitamin D compounds protect the skin from ultra-violet radiation.

Conclusion

Although wrinkles are a natural part of aging, proper care of the skin by moderating time  in the sun, refraining from smoking and heavy drinking, and “feeding the skin” with a diet high in Vitamins A, C, E, and D as well as Vitamins B1 and B2 will delay the photo-damage associated with aging. Paradoxically, however, researchers have found that some exposure to sunlight actually protects the skin.

The medical links furnished on this Web page represent the opinions of their authors, so they complement—not substitute—for a physician’s advice.