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Sugar and skin aging – Signs and ways to prevent them

Sugar and skin aging – Signs and ways to prevent them

Maintaining a youthful appearance is a common goal for many, but certain lifestyle-related factors, like excessive sugar intake, can accelerate the aging process. The impact of sugar on our overall health is well-known, but its effects on the skin are often underestimated. Extreme indulgence in sugary foods and beverages can affect skin health. By understanding the signs and consequences of excessive sugar intake, one can make informed choices about food intake and skincare routine.

Puffiness and under-eye bags
Excessive sugar intake stimulates the release of inflammatory compounds called cytokines, which are responsible for promoting inflammation, swelling, and discomfort. The inflammatory response can contribute to the development of puffiness and under-eye bags, making the skin look tired and dull. By reducing sugar intake, one can help mitigate the release of cytokines and minimize inflammation, ultimately encouraging a more rejuvenated and youthful appearance.

Acne and breakouts
Elevated blood sugar levels can trigger inflammation, affecting various bodily systems. The body produces an oily substance in the skin called sebum, which lubricates the hair follicles and moisturizes and protects the skin. Sebum production is greatly influenced by hormonal imbalances and lifestyle changes, including food choices. Excessive intake of sugar and carbohydrate-rich foods can lead to increased sebum production, which in turn causes acne and breakouts.

Dull skin
Sugar can have detrimental effects on the skin’s structural proteins—collagen and elastin—that help keep the skin firm. If the supporting structure weakens, one may observe visible signs of aging, like wrinkles and fine lines, which begin forming when the skin loses its ability to bounce back and smoothen. The skin may also appear saggy.

Dark circles
High intake of sugar can initiate a process called glycation, in which sugar molecules react with skin proteins (including elastin and collagen). This leads to the formation of advanced glycation end-products (AGEs)—harmful compounds that damage elastin and collagen fibers, leading to the loss of elasticity and thinning of the skin. Here, dark circles may appear under the eyes when the fragile blood vessels in the area become more visible due to the thinning of the skin. Additionally, the skin may be unable to retain moisture, leading to dryness, dullness, and an overall lack of vitality.

In addition to direct consequences, excessive sugar intake can increase the risk of constipation, which has a negative impact on skin health. High sugar intake can cause an imbalance in the digestive system, dehydrate it, and slow down bowel movements. As a result, the body’s normal detoxification process is hampered with toxins and waste products remaining in the body for a prolonged period. Toxin accumulation can manifest as a dull complexion, pimples, or an aggravation of pre-existing skin disorders like acne or eczema. So, having too much sugar can also indirectly speed up skin aging.

Ways to prevent skin aging
Limit sugar intake: One can make simple lifestyle changes to limit sugar. Instead of eating a donut or grabbing a pastry to satiate minor hunger pangs during the day, one can have nuts and seeds, and fruits. Similarly, replacing sugary beverages, including soda or energy drinks, with juices and shakes can help. One can use natural sweeteners like maple syrup or honey to replace refined sugar.

Stay hydrated: Drinking enough water can help flush out toxins, improve circulation, and keep the skin hydrated. One should have 8 to 10 glasses of water daily or more if engaging in any physical activity or working outdoors during the day.

Make better food choices: Apart from avoiding sugar, one should have balanced meals rich in whole foods, lean proteins, vegetables, and complex carbohydrates. This can improve overall health and help reduce sugar cravings. One should also choose antioxidant-rich foods, like berries, leafy greens, nuts, and seeds which can help combat oxidative stress and promote skin health.

Prioritize skincare: One should avoid using products containing harsh chemicals and fragrances. Further, hydrating the skin and using gentle cleansers and moisturizers according to the skin type is a crucial step. A simple skincare routine that gets rid of dirt, oil, and impurities and moisturizes the skin can help slow down the skin aging process.

One should also protect the skin from the sun’s damaging UV rays by applying sunscreen. Wearing protective clothing, hats, and sunglasses when exposed to the sun for extended periods can also shield the skin. Additionally, stress can accelerate the skin aging process, so one should practice relaxation techniques such as meditation, deep breathing exercises, and yoga and get adequate sleep to get healthier and more youthful skin.

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Understanding arthritis – A common joint condition

The joints are constantly working while we move our limbs, so, understandably, people may develop certain joint conditions that cause pain and compromise mobility, especially with age. One of the common joint conditions is arthritis, which leads to joint inflammation and mild to severe pain. While there are several types of arthritis, the two most common types are rheumatoid arthritis and osteoarthritis. Stages Rheumatoid arthritis has four stages: Stage 1: At this stage, inflammation occurs inside the joints, and swelling, stiffness, and joint pain are the common symptoms. Stage 2: The inflammation of the joint lining, synovium, aggravates at this stage and results in cartilage damage. The affected joints’ range of motion is also compromised, causing pain and discomfort. Stage 3: At this stage, the severity of the joint condition increases, and it leads to bone damage. This results in more pain, loss of mobility, and weakness of muscles. The bones rubbing against each other can cause bone deformity as well. Stage 4: This is the final stage where the joints stop functioning completely. It leads to more pain, stiffness, and swelling, and the bones may even fuse, which is known as ankylosis. Osteoarthritis also has four stages of progression: Stage 1: Wear and tear may affect the knee joints, and minor spur growths on the affected bone can also be seen, but the condition does not cause too much pain at this stage. Stage 2: The bone spur growths increase and cause pain, and the knee joints become stiffer. Stage 3: This stage is characterized by joint inflammation leading to increased pain and stiffness. Walking can also cause popping sounds in the joints. Stage 4: The space between the bones in the joints becomes very narrow, causing the cartilage to wear down. Also, a chronic inflammatory response caused by the breakdown of cartilage aggravates discomfort and pain. Diagnosis of arthritis These joint conditions can be diagnosed using several tests. A physical examination reveals whether a patient has red, warm, and tender joints, and this test also helps examine the fluid around the joints. A rheumatologist can analyze the level of inflammation in the joints to determine the type of arthritis an individual is affected with. Also, blood tests are undertaken to check for antibodies like anti-CCP, rheumatoid factor, and antinuclear antibody. In addition, X-ray, CT scans, and MRI are also performed to check the condition of the cartilage and bones. Prevention of arthritis A family history of joint conditions like arthritis or aging can increase one’s risk of developing arthritis, but making certain lifestyle changes can also help lower the chances of developing the condition. To start with, one should include more foods with omega-3 fatty acids in their diet as these healthy fats are anti-inflammatory. One should also exercise regularly, keep their weight under check, reduce stress on their joints, and try to avoid injuries. Also, if one notices any symptoms of arthritis, they should consult a doctor immediately as early diagnosis goes a long way in managing the condition effectively through timely treatment.

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Impact of excessive sugar consumption on liver health

The liver excretes bile and regulates several hormone levels in the body. It stores fat-soluble vitamins and handles cholesterol homeostasis in the body. The food and beverages one consumes have a major impact on determining the liver’s functioning. Consuming excessive amounts of sugar, especially fructose, can lead to fat buildup, making one more susceptible to liver disease. Although this is a benign condition, it may progress to steatohepatitis or liver failure (cirrhosis). How does sugar consumption impact liver function? There are three simple sugars in the body: glucose, galactose, and fructose. Some of this is utilized immediately as energy, while the rest is stored for future use. The liver is responsible for metabolizing fructose. Naturally occurring fructose comes from fruits, vegetables, and honey. High-fructose corn syrup is also a common additive in processed foods like candy, bread, and condiments. Since the liver’s ability to metabolize fructose is limited, any excess fructose converts to fat. This process is known as lipogenesis. Fat is stored in various parts of the body, including the liver. Over time, excessive fat buildup in the body can lead to the replacement of healthy liver cells by fat cells, giving rise to fatty liver disease. Sugar also causes inflammation. Consuming high levels of sugar can cause damage to major organs, including the liver, which can affect its ability to function properly. To maintain a healthy liver, the American Heart Association recommends limiting daily added sugar intake to 150 calories (or nine teaspoons) for men and 100 calories (or six teaspoons) for women. It is also recommended to watch fructose intake and limit it to between 25 and 40 grams per day. This number may vary depending on age, gender, height, and lifestyle. What are the symptoms of fatty liver disease? In its nascent stages, fatty liver disease may not have any signs or symptoms. However, as time progresses, one may experience the following: Abdominal pain: Fatty liver disease can cause liver enlargement. Due to this, one may experience pain in the upper right side of the abdomen. High blood pressure: High blood pressure, also known as portal hypertension, occurs when fat buildup in the liver slows down blood flow and increases the pressure on the vein that brings blood to the liver. Spleen enlargement: With portal hypertension, the spleen traps white blood cells and platelets. This can cause swelling of the spleen, which is also known as splenomegaly. It can make one more susceptible to infections. Bleeding: The increased pressure on the main vein can lead to the redirection of blood to other smaller veins. This increased load can cause these veins to burst and lead to life-threatening bleeding. Nausea: Over time, with fatty liver disease, the organ’s ability to remove toxins decreases. This causes an increase in digestive issues such as constipation and bowel disorders and can give rise to nausea as the body tries to find alternatives to discharge toxins. Loss of appetite: The increasing size of the liver can also limit one’s appetite. This symptom appears in the later stages of the disease and is a sign of cirrhosis. Jaundice: Jaundice, another symptom of cirrhosis, occurs when the liver cannot process bilirubin. This leads to a large amount of bilirubin in the bloodstream, which makes the skin and the whites of the eyes appear yellow. Edema: As fat collection in the liver progresses, it slows down the blood flow through the liver, increasing the pressure on the vein that supplies blood to this organ. This can lead to fluid accumulation in the leg, causing edema. It can also lead to ascites, the accumulation of fluid in the stomach. Fatigue: One may also experience fatigue when living with fatty liver disease. It may differ from person to person and can be intermittent or constant, mild or severe. Mental confusion: Impeded liver function impacts the removal of toxins like ammonia. When left in the bloodstream, these can reach the brain and lead to a state of confusion. This is known as encephalopathy. It can also lead to changes in sleeping patterns, concentration, and memory. Some other symptoms of advanced liver disease include itchy skin, the appearance of spider-like blood vessels on the skin, redness in the palms of the hands, pale fingernails (especially the thumb and index finger), clubbing of the fingers, unexplained absence or loss of periods in women, and reduced sex drive, testicular shrinkage, or breast enlargement (gynecomastia) in men.

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