If you are a health-conscious person, you may be doing all you reasonably can to prevent premature aging. After all, who wants to look and feel old before their time? So, you try to
eat healthy,
exercise and limit your sun exposure, among other smart habits, and yet, there is a sneaky foe that may be undermining your best efforts. Sugar!
Does sugar age you?
It’s common knowledge that refined
sugar is linked to obesity, diabetes and other problems, but how does it promote premature aging? In a word,
glycation, which occurs when sugar attaches to either protein or fat in the bloodstream. This sets a process into motion in which sugar cross-links the amino acids in the collagen and elastin that support the dermis layer of your skin, producing harmful compounds called
advanced glycation end products (AGEs). This process is accelerated in all body tissues
when sugar is elevated.
So, how can you minimize this type of ongoing damage to your skin and other tissues? Many researchers have examined methods of reducing glycation load through diet and supplements. Here are some practical tips.
How to reduce glycation load through diet & supplements
Limit processed sugar
Given that
sugar lurks in so many commercial foods, beverages and condiments, it can be a sneaky foe, even if you avoid obvious sugar bombs like cake, cookies, candy, etc. It helps to recognize the many forms sugar can take on product labels. Here are some of the most common:
- High fructose corn syrup
- Cane juice crystals
- Castor sugar
- Dextrose
- Fructose
- Fruit juice concentrate
- Galactose
- Glucose
- Honey
- Lactose
- Maltose
- Sucanat
- Sucrose
How-to tips: Along with steering clear of the obvious offenders, such as sweetened drinks, desserts, etc., scan product labels to factor in sugar lurking in unexpected places, like soups, baking mixes, condiments, protein powders, etc. Again, it’s often hiding in plain sight under different ingredient names.
Then, if you wish to sweeten foods and drinks, consider healthier options, such as
date sugar,
coconut sugar, unrefined
maple syrup and
raw honey, in minimal quantities. Ideally, you’ll fall in love with natural, calorie-free sweeteners such as stevia, in
powder or
liquid form, or
monk fruit sweetener.
Love fresh & raw
Early spring is a wonderful time to enjoy more seasonal fruit and veggies in lieu of heavier entrées. Could you not benefit from
spring cleaning your diet? Along with being a veritable banquet of vitamins, minerals, and antioxidants, most produce can be enjoyed fresh as opposed to being cooked, which amplifies damaging AGEs in your system. In fact, exposing foods to elevated temperatures through grilling, roasting, or frying may
increase the level of AGEs by
10–100 times the levels of uncooked foods!
Other ways to prevent premature aging
Focus on fresh foods
If you tend to rely on prepared foods, as many busy families do, it may seem daunting to start crafting meals from fresh produce, but it’s easier than you think. Start with what you already like and build from there, trying new recipes you can find online and/or in fun, easy cookbooks from your local library.
Become a regular at your farmer’s market to snag ultra-fresh produce in season. Or, if you have a monthly CSA subscription, consider
these easy tips to make the most of it. Here are some cool additional ideas for
preparing fresh, healthy, produce-rich dinners, even in busy households.
Amplify your antioxidants
As you may know,
antioxidants are natural compounds that work in your body to protect you from free radical damage, which can gravely injure healthy cells. Indeed, scientists now believe that free radicals are causal factors in nearly every known disorder, including heart disease, cancer, arthritis, Alzheimer’s disease and more.
That said, a growing body of evidence suggests that we can significantly support our health by consuming a diet brimming with antioxidants from spices, herbs, various foods and
antioxidant supplements.
Consume high-ORAC value foods & supplements
Think ORAC! This is short for Oxygen Radical Absorbance Capacity, which is a measurement of the antioxidant capacity of various foods and beverages. Emphasizing high-ORAC items may help minimize oxidative processes and free radical damage that contributes to age-related degeneration and disease.
Since it can be difficult to obtain optimal antioxidant protection from diet alone, targeted supplements play an important role, especially those offering exemplary levels of protective nutrients, such as
Greens Plus Camu Camu Vitamin C Caps, with a Certified Total ORAC 110,807 units per serving, or this comprehensive
Synergy Mitochondrial Energy Booster† 15-Nutrient Blend.
In terms of your menu, you may be surprised to learn which items offer the most protection. Look for new, creative ways to use these amazing sources! This partial list highlights some top antioxidant-packed options:
- Cloves: 314,446 ORAC score
- Cinnamon: 267,537 ORAC score
- Oregano: 159,277 ORAC score
- Turmeric: 102,700 ORAC score
- Cocoa: 80,933 ORAC score
- Cumin: 76,800 ORAC score
- Dark chocolate: 20,816 ORAC score
- Pecans: 17,940 ORAC score
- Elderberries: 14,697 ORAC score
- Wild blueberries: 9,621 ORAC score
- Cranberries: 9,090 ORAC score
There is more to the sugar/glycation story, but this gives you some idea of the potential scope of the problem, and some beautifully healthy solutions to address it. Cheers to your healthy longevity!
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