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The aging process contributes to many changes in the skin’s health. From sagging skin due to the loss of elasticity to deep wrinkles from the decrease in collagen and elastin production, the aging process leaves its mark. The importance of both external and internal techniques cannot be overstated; however, what role do diet, glucose, and insulin play in skin health during the aging process? In this case, which foods are chosen to be eaten and how your body reacts to those foods may play a major role in overall skin health. The skin not only acts as a barrier against external factors such as ultraviolet (UV) radiation from the sun but also is strengthened (or weakened) by internal factors such as nutrients and other anti-inflammatory (or inflammatory) compounds extracted from commonly eaten foods. In this way, monitoring what foods are eaten to support skin health throughout aging could be a simple way to improve skin aging. The Formation of Advanced Glycation End Products  When sugars react with proteins, they form advanced glycation end products (AGEs). There are currently 20 different AGEs thought to accumulate in the skin, which are toxic to cells throughout the body and contribute to skin aging. AGEs are primarily formed through the Maillard reaction – the same reaction that turns bread into toast. (Think about the browned or burnt pieces on the bread that give it a nice crunch after being popped out of the toaster). Eating refined carbohydrates or regularly choosing foods that are browned or overcooked contributes to the accumulation of AGEs. The Impact of Advanced Glycation End Products on the Skin AGEs are large molecules that are difficult for the body to break down, so they often accumulate in various body tissues, including the skin. Once there, AGEs crosslink with proteins in the skin, including collagen and elastin. The cross-linking of collagen and elastin contributes to increased skin stiffness and promotes loss of elasticity. Along with increased stiffness, AGEs contribute to wrinkle formation and the yellowing of the skin that sometimes occurs with aging. Additionally, the excess formation of AGEs in the skin contributes to inflammation, which can accelerate aging. One population marked by higher-than-normal glucose levels and accumulated AGEs are type 2 diabetics. The skin changes mentioned above were seen in a 2023 article that investigated various characteristics in diabetic skin compared to healthy skin. Females who were either healthy or had type 2 diabetes enrolled in the study and were between the ages of 39 and 55 years (n = 28). Compared to healthy females, the women with type 2 diabetes were reported to have higher transepidermal water loss (P < 0.009), more yellowing of the periorbital region (P = 0.03), larger and deeper wrinkles in the periorbital region (P = 0.0006), increased damage in the dermis (P = 0.03), and increased skin aging as seen by alterations in the collagen formation. The findings from this study suggest that individuals with increased levels of AGEs exhibit changes to the skin like that seen in aging skin. Practical Tips for Eating for Skin Health To reduce the impact that sugars have on the formation of AGEs and abnormal skin aging, the avoidance of foods that are commonly cooked at high temperatures (e.g., ground beef, steak, chicken, turkey, bacon) and/or baked (e.g., bagels, cereals, breads, croissants, french toast, pancakes, granola bars) is recommended. These foods are suggested to be replaced with foods such as meats and vegetables cooked using gentler, moist cooking methods (such as poaching or steaming). Depending on the food type, one can also consider shorter cooking times (when appropriate), cooking at lower temperatures, and using acidic ingredients in recipes, such as lemon juice or vinegar, to reduce AGEs formation. The intake of foods known to have higher antioxidants, such as fruits, vegetables, nuts, and seeds, and fresh and dried herbs and spices, may help reduce the negative impact that AGEs have on the skin. Vitamins C and E and glutathione are vital antioxidants that help prevent the adverse effects of AGEs, along with other nutrients that support antioxidant status, including selenium, manganese, glycine, and various phytonutrients. Combined, these are practical tips for eating for skin health that support important proteins like collagen and elastin to help keep the face looking toned and healthy as it ages. Learn more about skin health:   Skin Health: The Benefits of Collagen Peptides Ten Nutrients to Help Your Skin Glow from the Inside Out Botanicals to Support Skin Elasticity By: Bri Mesenbring, MS, CNS, LDN

Our bodies constantly communicate to us, with our skin being one of our biggest messengers. It is said that the skin is an outward reflection of the inner workings of the body. Changes in the skin, such as skin pigmentation, as is seen in melasma (hyperpigmentation, often on the face), acanthosis nigricans (dark skin, often on the hands, neck, and armpits), acne, and skin tags have all been connected to changes in insulin metabolism, which is intimately intertwined with blood sugar (glucose) metabolism. If this is true, it sheds light on the importance of considering our food and supplement choices for glowing skin. Managing glucose is a crucial aspect of our biology to consider when it comes to healthy, glowing skin. Inositol emerges as a compound that can support glucose and insulin metabolism and healthy skin. This compound is found naturally in several foods, such as fruits, beans, grains, and nuts, and is made in small amounts in the body. High glucose levels may interfere with inositol absorption from foods and reduce synthesis in the body. For this reason, it may be helpful to supplement with this unique compound if you are consuming more than 25 grams or 6 teaspoons of sugar a day. For reference, there can be 23 grams of sugar in an 8-ounce serving of orange juice and 38 grams of sugar in a 12-ounce can of soda. Acne is a common manifestation of imbalances in glucose and insulin. A retrospective study on 150 men and women around 33 years of age showed that insulin metabolism was disrupted in 42.7% of patients with acne. A different study performed on 50 women with polycystic ovarian syndrome, a condition confounded with imbalanced insulin and glucose metabolism, found that those who supplemented 4 grams a day of myo-inositol for six months experienced improvements in multiple symptoms, including acne. At the beginning of the study, 68% reported moderate acne and 32% reported severe acne. After six months of treatment, there was a reported improvement to disappearance of acne in 53% of participants, moderate acne in 34%, and severe acne in 13%. Alpha lipoic acid is another compound that supports glucose and insulin metabolism while simultaneously promoting skin health. Alpha lipoic acid demonstrates antioxidant properties, which plays a role in supporting blood sugar and skin health. DNA damage from oxidative stress is seen to be higher in patients with imbalanced blood sugar levels. One study (n = 57, 43 women and 14 men) randomly divided the participants to receive either 300 mg/day of alpha lipoic acid or a placebo for eight weeks. At the end of the study, those taking alpha lipoic acid experienced a greater improvement in their two-hour post-prandial plasma glucose, fasting plasma glucose, serum insulin, and HOMA-IR (Homeostatic Model Assessment for Insulin Resistance) index score. As we spend time outside, our skin is exposed to UV light from the sun and air pollution, which causes damage to skin cells. Fortunately, compounds exist that support antioxidant capacity which supports the skin in dealing with and healing after these exposures. Alpha lipoic acid is one such compound, which also supports the regeneration of vitamin C and vitamin E, antioxidants that directly support the health of the skin. Alpha lipoic acid has also been shown to help improve changes in skin pigmentation from sunlight exposure in an animal model. As you go about your day, remember that opting for lower-sugar foods and incorporating supportive supplements like alpha lipoic acid and inositol can promote healthy blood sugar and insulin metabolism. This is a useful practice for developing and maintaining glowing skin. Learn about more ways to promote radiant skin: Summer Glow: Tips to Tone Your Face and Support Skin Health Ten Nutrients to Help Your Skin Glow from the Inside Out Skin Health: The Benefits of Collagen Peptides By Melanie Luther, CHN, MS