Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

Reviewed by SIAHMSR

all rights reserved with siahmsr digital healthcare[siahmsr wellness]

Ageing & nutrition

      Ageing is the process of growing old. Biologically, ageing is the progressive physiological changes in an organism that lead to senescence.

"Gerentology" is the branch of science dealing with the study of ageing process and understanding the factors contributing to it. Ageing is a process of progressive decline in all biological functions associated with growing risk of diseases and eventually death as a result of a wide variety of cellular and molecular damage over time.

    The pace of population ageing has accelerated in the recent past. Ageing is associated with degenerative changes in the body systems in the form of  loss of hearing , problems with vision ,cataract, breathing difficulties related to asthma, bronchitis and other chronic obstructive pulmonary [lung] diseases, diabetes, osteoarthritis ,urinary incontinence ,strokes ,heart attacks , loss of memory [dementia] and many types of cancers.

   Although most of the degenerative changes happening in ageing are related to genetic makeup, various other factors contributing to accelerated pace of ageing are environmental. Therefore a healthy environment is vital for healthy ageing.  Lifestyle and behavior is a major determinant in the occurrence of diseases or morbidities associated with ageing.

     Erratic diet, excessive alcohol consumption, tobacco smoking, stress and strain of day to day life are some risk elements adversely affecting the process of ageing and ultimately increasing the rate of untimely deaths. Globalization, technological developments, urbanization are a few other social changes affecting the lives of elderly people directly or indirectly

    The United Nations general assembly has declared 2021-2030 as the ‘decade of healthy ageing ‘and WHO [World Health Organization ] is spearheading the implementation of this UN proposed programme  bringing together governments, civil society ,international agencies, professionals and media of all sectors with the goal of better health and longevity for older population.

     Ageing can be delayed ,but cannot be prevented completely .The anti-ageing solutions described here, are evidence based research recommendations to prevent  ageing resulting from erratic diet and lifestyles, faulty habits and some environmental stressors which comes under the category of modifiable extrinsic factors of ageing. However, awareness of these factors and the degenerative changes occurring to vital organs may help to prevent  the development of organic diseases with  proper dietary interventions and lifestyle modifications.

     Ageing related degenerative changes affect all the organ systems of human body but it is more visible on skin and hairs. Skin loses its glow and elasticity, wrinkles begin to appear, hair starts greying and thinning.

   Premature ageing may  occur from UV rays[of sun] induced damage and oxidative stress generated by metabolic processes in the body and environment. So it is essential to include anti-oxidants & other essential nutrients in our diet as an important step towards delaying ageing as well as preventing adverse health events. 

 Impact of oxidative stress on ageing

      Nowadays 'oxidative stress management' is a buzzword among the health & fitness conscious groups as oxidative stress is closely linked to certain cancers and degenerative diseases of brain and heart. Oxidative stress plays a significant role in the process of ageing and allied health problems. Cardiovascular diseases including atherosclerosis and heart attacks are common in elderly. 

What is oxidative stress?

   Oxidative stress occurs from an imbalance of antioxidants and free radicals  in the body. Free radicals are the byproducts of metabolic processes occurring in the body, triggered under unfavorable environment. These free radicals attack the body in multiple ways causing diseases and signs of ageing prematurely. Skin is also subjected to the impact of oxidative stress caused by a variety of factors such as solar ultraviolet, infrared and visible light, environmental pollution and psychological stress.

    Oxidative stress is caused by free radicals or oxidants like reactive oxygen species [ROS] and reactive nitrogen species [RNS].A few of the oxidants are superoxide anion radical [O2-], hydroxyl radical [OH], hydrogen peroxide [H2O2], nitric oxide [NO] etc. and they are very harmful to the skin. ROS and RNS are produced during intracellular metabolic processes such as electron transport chain with in mitochondria. 

Oxidative stress plays an important role in skin aging and skin damaging processes such as DNA damage, ROS induced skin inflammatory response, reduction of antioxidant enzymes,  inhibition of collagen production etc. It decomposes collagen and binding proteins in the dermis, which eventually leads to skin aging.

 Ageing of skin

 It is very true that skin reflects the general health of the body and the impact of nutrition on delaying skin ageing has been an important topic of research and discussions for many decades. Skin ageing may be classified into two categories.

·    Intrinsic skin ageing

·     Extrinsic skin ageing.

 Intrinsic skin ageing is a part of the general chronological ageing of the body and other organs. 

Extrinsic skin ageing refers to the impact of environmental factors such as ultraviolet rays of sun, pollutants, smoking, erratic diet and poor nutrition, sleep deprivation, stress, etc.

Many of these risk factors cause oxidative stress to the skin. Reactive oxygen species and reactive nitrogen species cause skin pigmentation and ageing. Skin becomes rough, dry, wrinkled, pigmented with uneven tone.

How to combat with skin ageing?

 Reduce the time of exposure to sunlight 

·    Use of sunscreen creams lotions with adequate SPF protection

·     Lifestyle modification- regular exercise dietary changes

·     Stress management

·     Well balanced diet with anti-oxidant rich foods 

·     Vitamin supplements & external applications 

Do vitamins help in delaying skin ageing? 

Vitamins are effective antioxidants against free radical and sun rays induced photo damage to the skin. Vitamins A,CD,E are major antioxidants helpful for preventing skin damage.

Vitamin C reduces signs of ageing, strengthening blood vessels, providing the skin, strength and elasticity. Vitamin C is very important for the growth of hairs and nails too. Vitamin C is vital for the stability of collagen which maintains the tone and strength of muscles and skin. Vitamin C & E play an important role in skin repair from sun induced damage to the skin, as well as injuries.

 Synergistic action of vitamin C & E on skin

 Vitamin C and vitamin E have some protective effects on the skin through their combined usage. Both are great antioxidants against free radical damage and UV rays induced skin damage. On exposure to U V rays cellular components undergo lipid peroxidation and vitamin E or alpha tocopherol is oxidized into tocopheroxyl radical. Vitamin C [L-ascorbic acid] helps to regenerate vitamin E or alpha tocopherol. Hence the combined usage of Vitamin E and C is very beneficial to the skin both orally as well as externally. But take these vitamins only under the direction of a physician. Excessive intake of some vitamins may cause more harm to the body.

Natural sources of vitamin C

     Vitamin C, a powerful antioxidant  is found abundantly in gooseberry, citrus fruits like oranges, lemon and in grapes, tomato, guava, chili pepper, parsley etc. Green leafy vegetables are also rich source of vitamin C. Make these fruits and vegetables part of your everyday diet. You may get radiant healthy glowing wrinkle free skin.

    Begin this journey towards anti-ageing diet right from your twenties. As vitamin C is not naturally synthesized by the body, it must be taken through food .All these natural fruits have cleansing and toning effect on skin and help in tan removal as ingredients in face packs. Orange peel also improves complexion due to its combined effects of vitamin C content as well as scrubbing effect when used with milk in a face pack.

    Vitamin E also prevents lipid peroxidation and collagen cross linking processes related to ageing of skin. It maintains stability and integrity of cell membranes. 

 Natural sources of vitamin E 

 Wheat germ oil, sunflower, safflower oil, sun flower seeds

Almonds 

Peanut, peanut butter

Pumpkin

Asparagus

Avocado mango

Vitamin A and beta carotenes

They are lipid radical scavengers and photo protectors of skin. Vitamin A helps in protecting the skin from sun damage. Vitamin A supplementation doubles this sun protection effect if given in recommended daily allowances 

Vitamin A is abundantly found in:

Green leafy vegetables 

Carrots 

Pumpkins

Sweet potatoes 

Tomatoes 

Red bell pepper

Cantaloupe

 Mango 

Beef liver 

Fish oils 

Milk 

Eggs

Sea foods and algae are rich in astaxanthin, a highly potent derivative of vitamin which is very effective in protecting skin from UVB rays of sun induced damage and wrinkles and sagging of skin.

Topical application of retinol [vitamin A derivative] creams helps to prevent collagen break down and sun induced damage to skin. Excess vitamin supplementation is always harmful to the body. Please seek the advise of a physician regarding dosage and directions.

Vitamin D on skin ageing & prevention. 

Vitamin D is also important for integrity and health of skin.It is found mostly in fishes, egg yolks, meat and milk .Skin synthesizes vitamin D from UV rays of sunlight.

Vitamin D3 [1, 25 dihydroxy vitamin D3] is essential for releasing of inflammatory cytokines and regulation of growth of cells.

 It also protects cells from ultraviolet rays induced cell damage. Many research studies have documented the protective effects of 1,25(OH)2D3 against UV B rays induced skin damage and its protective role. With ageing the protective effect wanes and it is very essential to take vitamin D and  calcium supplements in elderly.

 Only oral supplementation of vitamins is not sufficient to improve the skin. The combination of oral intake and external or topical application of some of the anti -ageing vitamins can be the safest and the most effective way to improve skin aging.

SKIN NOURISHMENT FOR DELAYING AGEING

 Glowing skin and glossy hair are everybody’s dream. Skin nutrients are essential for the glow and radiance as well as for protection from harmful environmental factors.

 Skin nourishment through food and supplements alone is not sufficient to keep the skin beautiful and healthy. Skin nourishment through topical applications, face packs, exfoliative agents and toners are essential. Following things are vital in skin nourishment. 

·   Hydrate your body

Hydration of your body means sufficient intake of water. To maintain supple soft &smooth skin adequate intake of water is important. Water is essential to maintain the elasticity of skin. The outermost layer of skin is stratum corneum and it is made of dead cells or corneocytes which along with lipids lock moisture under the skin. But poor intake of water or dehydration consequent to excessive heat exposure may drive away water from skin making it dull and lusterless.

Dry skin can result from loss of the lipid layer outside with some diseases like atopic dermatitis or eczema, thyroid dysfunction, diabetes, Sjogren’s syndrome etc.

 Use of some harsh soaps, detergent, and chemicals may make skin dry and withered. Avoid using them or replace with hydrating & moisturizing face and body cleansers.

        " Hydration of body is not equivalent to moisturizing the body"-

Hydration means giving adequate amount of water to cells and keeps them healthy. Moisturizing is different from hydration. In moisturizing you are applying some lipid ingredient to lock the available water within the outer layer of skin. Moisturizing is also very vital for skin nourishment. Some kind of moisturizers is applied over the skin to lock water under the skin. The moisturizing agent could be glycerin, ceramide, oils, shea butter etc. But moisturizing alone will not do anything good to your skin while cells are depleted with water. Hydrate your body with adequate amount of water. Drinking more than 2 L of water per day significantly affects skin health positively and promotes superficial and deep hydration of the skin

2. Balanced diet

  In order to look young and healthy it is important to eat foods rich in all vital nutrients. Protein, fat, vitamins and minerals have significant role in skin elasticity, tone, strength and radiance. Deficiencies of each nutrient affect skin drastically. 

Minerals and skin health

Clinical studies have shown that copper aids in improving skin elasticity, reducing facial fine lines and wrinkles, and promoting wound healing.

 Iron is a catalyst for bio-oxidation. Studies have shown that ultraviolet radiation and iron content in women’s post-menopausal skin cells increase rapidly, reduce the skin’s antioxidant capacity, and lead to aging. 

Selenium deficiency in the diet weakens the UV-B-induced anti -oxidative ability of skin, making the skin more sensitive to oxidative stress due to ultraviolet radiation as per data published in a research study. But selenium from natural food sources is better option for healthy ageing. 

Natural sources of minerals for skin health 

Fatty fish (salmon, sardines, tuna), leafy dark greens are rich in selenium particularly spinach. Eggs contain selenium & zinc

Flaxseeds also contain selenium

Legumes (lentils, chickpeas) are rich in zinc.

The lack of vitamins in the body can cause skin disorders like poor wound healing.

Vitamin A, B, C, D & E are the major factors in skin repairing, collagen formation and in managing oxidative stress from multiple causes.

Fruits, green leafy vegetables, meat, egg, fishes, sea foods, milk, nuts and seeds are good sources of vitamins integral to skin health.

Proteins are building blocks of the body.

Only adequate protein intake can maintain normal tissue renewal and repair. Natural sources of proteins are legumes, meat, milk, eggs.

Lipids [fats] are an integral part of the skin and are closely related to skin epidermal barrier function, membrane structure, healthy unsaturated fats are recommended. Skin aging is accompanied by a reduction in fat content, mainly due to a decrease in the ability of cells within the skin to synthesize and secrete fat. Moreover, the amount of dietary fat intake is intricately related to the lipid composition of the body and skin tissues, and insufficient intake of essential fatty acids. Abnormal fat metabolism leads to serious skin diseases.

Omega-3 and omega-6 polyunsaturated fatty acids play a key role as human skin lipid barriers.

 Natural sources of omega 3 fatty acids are chia seeds, flax seeds, sea foods and oily fish.

 Some studies have reported that dietary probiotics and their products can also reduce the impact of sun's rays on skin aging.

3. External nourishment of skin

  Chronological ageing of skin is characterized by epidermal atrophy, reduction in the number of dermal fibroblasts and collagen fibers, slackening, thinness and dysfunction of keratinocytes.

Decreased regenerative ability of stem cells in the basal layer of the epidermis leading to a decline in skin renewal and repair ability.

 Due to the accumulation of damage and aging skin dysfunction, fibroblasts lose the ability to reshape the extracellular matrix or have a reduced ability to synthesize and secrete collagen or viscous proteins.

Third, aging fibroblasts alter intracellular homeostasis through certain paracrine mechanisms.

 Long-term exposure to ultraviolet radiation, mainly manifested as skin wrinkles, sagging, roughness, yellowish or grayish-yellow, capillary expansion, and pigmented spot formation. 

Research evidence for topical applications and effect on signs of skin ageing

·   Topical application of vitamin C ,E and raspberry extract-----------

An encapsulated serum containing vitamin C, vitamin E, and raspberry leaf cell culture extract can improve most signs of aging skin, namely skin darkening, elasticity, radiance, smoothness, scaliness , and wrinkles. However, the elasticity improvement was not sufficient to cause gross lifting effects

·    To avoid  photo-ageing sun avoidance and using sunscreens to block or reduce the amount of UV reaching the skin.

·  Use of retinoid to inhibit collagenase synthesis and to promote collagen production, and using anti-oxidants, particularly in combination, to reduce and neutralize free radicals.

 Other anti-ageing compounds

   Ageing is a process of growing old with appearance of wrinkles, losing the tone and strength of skin and muscles. Ageing occur at cellular levels also. On the cellular level, aging was first described by Hayflick and Moorhead.

   The cellular proliferation capacity is lost with ageing in many types of cells. These are called senescent cells and these cells are responsible for many age related skin problems. Many compounds are used in dermatology and nutrition to reduce the impact of these age related changes. Polyphenols and ubiquinol are major compounds among them.

Polyphenols

This anti -aging compounds are antioxidants which prevent oxidative stress as well as degenerative changes of nerves. Flavonoids, Stilbenes and Lignans are different types of polyphenols. A few research studies show that polyphenols combined with sunscreens give some protective effect to the skin from UV rays induced damage & skin cancers.

Some of the anti-oxidant polyphenols improve cell survival and prevent tumor formations. Florizin flavonoids polyphenols found in apples and cherries are having anti -aging properties. Natural polyphenols like EGCG, curcumin, resveratrol, genestin   are inhibitors of MTORCI and thus reduces oxidative stress on cells.

   Polyphenols are found in fruits, tea, coffee and red wine. Other sources of polyphenols are vegetables, cereals, chocolates and legumes, apple, grapes, green tea.

     Resveratrol is abundantly found in grapes and work as an antioxidant and anti-inflammatory agent against Alzheimer’s disease. Curcumin reduces the signs of ageing and oxidative stress.

    Green tea[Camelia sinensis] if used as a topical agent on skin, it protects the skin from the adverse effects of sunlight. As a health drink it protects against some cancers and inflammations. Green tea inhibits leukocyte elastase which is a major factor in cancer metastasis.

It is advised to consume 500mg to 1500mg per day for the better health of skin and organs of the body

·  Ubiquinone or coenzyme Q10

     It is a vitamin like substance chiefly stored in fat tissues of our body. It is a powerful antioxidant and a component of cell respiration occurring in mitochondrial electron transport chain.

Ubiquinone maintains the tone of the skin firm, plump and smooth, helping collagen production.

It reduces acne breaks out. It is a powerful antioxidant which reduces the sun induced skin ageing as well as chronological ageing effects. It is also good for health of the heart and nervous system. 

Ubiquinone is used as a topical agent on skin for reducing signs of ageing.

Naturally, ubiquinone is found in fruits, vegetables and lean protein in small amounts. Broccoli and oysters are good sources of ubiquinone but in small amounts. 

Ubiquinone synthesis in the body is higher in twenties. After that it progressively declines with increasing age. The deficiency is further complicated by the intake of medicines for cholesterol and depression as inhibition of CoQ10 biosynthesis happens by these medications.

It is easier and safer to take this nutrient as supplements. Excessive consumption is injurious to health, normally 90-200 mg of ubiquinol is recommended for daily intake. 

Ubiquinol is a commercial nutritional supplement which is converted to ubiquinone before reaching the absorption cells in the small intestines.

Medically reviewed by Dr.Sanjana .V.B BHMS.DBRM.CDN

REFERENCES

 ·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583891/
·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/
·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/#B64-nutrients-12-00870
·        https://onlinelibrary.wiley.com/doi/10.1002/path.2098
·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2682456/
·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7027822
·  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8657738/#:~:text=Natural%20polyphenols%20exert%20many%20health,associated%20pathologies%20of%20the%20skin.
·        https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8483252/