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F dsto Stay YoungSUNITA PANT BANSAL

Aging ProcessAs a person ages, skin cells divide more slowly, and the inner

skin, or dermis, starts to thin. Fat cells beneath the dermis

begin to atrophy, and the underlying network of elastin and

collagen fibers, which provides the foundation for the surfacelayers, loosens and unravels. Skin loses its elasticity; when

pressed, it no longer springs back to its initial position but

instead sags and forms furrows. The skins ability to retain

moisture diminishes; the sweat- and oil-secreting glands

atrophy, depriving the skin of their protective water-lipid

emulsions.

As a consequence, the skin becomes dry and scaly. In

addition, the ability of the skin to repair itself diminishes with

age, so wounds are slower to heal. Frown lines (those between

the eyebrows) and crows feet (lines that radiate from the

corners of the eyes) develop because of permanent small

muscle contractions. Habitual facial expressions also form

characteristic lines, and gravity accelerates the situation,

contributing to the formation of jowls and drooping eyelids.

The skin can also age prematurely as a result of prolonged

exposure to ultraviolet radiations from the sun. Other

environmental factors, including cigarette smoke and

pollution, particularly ozone, may hasten aging by producing

oxygen-free radicals. These are particles produced by many of

the bodys normal chemical processes. In excessive amounts

they can damage cell membranes, possibly contributing to the

development of a number of skin disorders, includingwrinkles and even skin cancer. Rapid weight loss can also

cause wrinkles by reducing the volume of fat cells that

cushion the face.

The effects of aging start sooner than what we might think.

We age along a continuum, rather than all of a sudden. The

age-related nutrition issues, from osteoporosis to heart

disease, begin in the early adult years.

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Aging and Skin CancerMuch of the so-called aging of the skin is really a result of

long-term exposure to sun, pollution and ozone.

Environmental pollutants generate highly damaging oxygen

fragments, the free radicals that erode skin, much like water

rusts metal. Free radicals also damage collagen, the protein

latticework that maintains the skins firmness and suppleness.The result is dryness of the skin, loss of elasticity, and the

appearance of fine lines and wrinkles. Free radicals, generated

by sun exposure, also damage the genetic structure of skin

cells, which contributes to the development of cancer.

Antioxidant nutrients, including vitamins C and E and

beta-carotene, slow down the rate of free-radical damage to

the skin. People who consume five or more antioxidant-rich

foods daily spinach, sweet potatoes, tomatoes, grapefruit,

and carrots stock these health-enhancing nutrients in their

tissues and are protected from skin cancer.

We Are What We EatThe foods that we may or may not be eating could be laying

the foundation for our health, or lack of it, during our senior

years. Of course, eating well is a difficult choice with the

ever-present temptations of fast food and junk food. But take

a look at what these foods are doing to you. Mayonnaise filled

burgers and grease-soaked fries lead to artery-clogging

plaques. And forgoing milk for sugary sodas only encourages

the onset of osteoporosis and tooth decay. Add decades ofsmoking, an inactive lifestyle, stress and other environmental

factors and one will age early and quickly.

The alternate scenario is much more attractive.

Minerals from calcium-rich dairy foods and greens

can strengthen the bones. Fiber from whole grains

helps to keep bowel movements regular. And the

antioxidants from fruits and vegetables help to

prevent cancer from developing by fighting off the

free radicals.

A Simple ApproachHow do we incorporate more healthy foods into the

meals? The easiest way is to add more fruits, vegetables and

whole grains to the daily menu. Most have no fat, cholesterol,

or sodium; and theyre low in calories. What one gets is a lot

of fiber, calcium, iron, magnesium and vitamins, which play a

part in keeping our body functioning at its best.

Researchers are proving it, too. It is reported that people wh

ate diets high in fruits, vegetables, grains and white meats

were 30% less likely to die of any cause than those who ate

red meats, refined cereals and less salads. What was conclude

was that heart attacks, osteoporosis, and other signs of aging

take years to develop; and eating healthy foods slows that

development.

The skin is the outer reflection of our inner health. Moist,

clear, glowing skin is a sign of a good diet, while dry, pale,

scaly or oily skin results when the diet is not up to par.

Fortunately, the eating habits that work best for staying

healthy are also the best elixir for our skin.

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Skin TonicsJust about every nutrient has a role in maintaining healthy

skin. Vitamin C helps build collagen, the glue that holds the

bodys cells together. Poor intake of this vitamin can cause

bruising, loss of skin elasticity, poor healing of cuts and

scrapes and dry skin. Just one glass of orange juice or lime

juice daily supplies all the vitamin C required. Healthy skin

also needs the B vitamins found in whole grains and milk to

help speed wound healing and prevent dry, flaky or oily skin.

Vitamin A in red, orange or dark green vegetables and fruits

helps to prevent premature wrinkling. Zinc in peas, beans and

pulses aids in the healing of cuts and scrapes. Water keeps the

skin moist and regulates normal function of the oil glands.

Our skin needs a constant supply of water and oxygen.

Supplying these and other nutrients to the skin and removing

waste products requires a healthy blood supply. Nutrients

required for building and maintaining healthy red blood cells

and other blood factors include protein, iron and copper, plus

folic acid, other B vitamins and vitamins C and E. A

deficiency in any of these, especially iron, reduces the oxygen-

carrying capacity of the blood, suffocating the skin and

leaving it pale and drawn.

Some nutrients directly affect the health of our skin.

Repairing damaged skin requires protein, zinc and vitamins

A, C and K. Linoleic acid is a fat in vegetable oil that helps

restore damaged skin and maintain smooth, moist skin.

The dietary guidelines for staying youthful are simple:

Consume at least 1200 calories of minimally processed

foods daily, including fresh fruits and vegetables, whole

grain cereals and pulses, with two to three servings of

skimmed milk.

Include several servings daily of antioxidant-rich foods,

such as citrus fruits for vitamin C, dark green leafy

vegetables for beta-carotene, and wheat germ or yeast for

vitamin.

Include one linoleic acid-rich food in your daily diet, suchas safflower oil.

Drink 6 to 8 glasses of water daily.

Avoid repeated bouts of weight loss and regain, since

weight cycling can result in premature sagging, stretch

marks and wrinkling.

Being careful about our eating habits certainly goes a long

way, and should begin sooner than later as goes a popular

saying that the ruins of a building indicate the strength of its

foundation!

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