We are used to hearing about the dangers of sugar in our diet. Excessive consumption of free sugars is linked to obesity and an increased risk of developing non-communicable diseases such as dental caries. For this reason, the WHO recommends reducing the intake of free sugars throughout life. For both adults and children, the recommendation is to limit their intake to less than 10% of total daily energy intake.
But did you know that consuming too much sugar plays an important role in skin aging?
Aging is defined as the gradual deterioration of the body’s physiological functions that are essential for survival. The skin is the largest organ in the body and, as the outermost protective layer, it is often exposed to both internal and external aging factors.
Characteristic features of skin aging include wrinkles, skin dryness, reduced skin thickness, loss of elasticity, and a lower rate of epidermal cell proliferation, among others. Several external factors have been identified as major contributors to skin aging, including sunlight (ultraviolet radiation), chemicals, pollutants, and tobacco.
In addition to external stimuli, certain endogenous processes trigger aging, such as free radicals, telomere shortening, and impaired immune function. In recent years, a process known as “glycation” has gained particular attention.
Sugar and other high–glycemic index carbohydrates (such as bread, desserts, or soft drinks) are rapidly converted into glucose in the bloodstream. Diets high in free sugars can predispose the skin to premature aging through a process known as advanced glycation. Advanced glycation causes collagen fibers to lose their flexibility and strength through a chemical reaction that leads to the formation of compounds known as advanced glycation end products, or AGEs (Advanced Glycation End Products). This process is associated with the appearance of wrinkles, loss of radiance, reduced dermal elasticity, and increased vulnerability to sun damage. Solar radiation, especially ultraviolet light, and tobacco can play an important role in the formation and accumulation of AGEs.
In addition, the cumulative damage related to glycation is proportional to dietary intake of refined carbohydrates, as well as individual glucose sensitivity and insulin resistance, and our individual capacity for skin regeneration and structural maintenance—characteristics that are partly determined by genetic factors.
What can we do to maintain youthful, radiant skin?
The glycation process is not reversible and cannot be completely stopped, so our goal should be to prevent it as much as possible and minimize its impact.
To prevent this process and maintain youthful, radiant skin, a healthy, balanced diet low in free sugars—as recommended by the WHO—is essential. We should minimize the consumption of processed foods (such as sauces and pastries) and replace simple carbohydrates with fiber-rich complex carbohydrates (such as whole-grain pasta and rice). So-called anti-aging or anti-inflammatory diets prioritize plant-based proteins and essential fatty acids while limiting carbohydrates.
We can further support a healthy diet by combining it with cosmetics containing anti-glycation active ingredients. Some studies attribute to green tea the ability to stimulate collagen synthesis and reduce the glycation process. We can also look for treatments containing carnosine, an amino acid that has been shown to protect against the accumulation of AGEs.
In addition to our diet and skincare routine, it is equally important not to overlook healthy lifestyle habits by avoiding factors that promote the formation and accumulation of AGEs and premature aging, such as smoking or exposure to ultraviolet radiation. At the same time, we should encourage habits that help prevent their formation and accumulation, such as maintaining regular exercise routines—which help regulate blood sugar levels—adding antioxidants like vitamins C and E to our diet, and, no less importantly, ensuring good sleep habits and managing stress, which is key to reducing oxidative skin damage.
In conclusion, if we want to preserve the youthfulness and beauty of our skin, we must maintain healthy lifestyle habits, minimizing the consumption of free sugars and following personalized anti-aging (pro-aging) routines tailored to our individual needs.
