The 6 foods and drinks causing you to AGE faster (in just 200kcals a day) – and the best ‘youthful' swaps
DISCOVER the foods that are making your wrinkles worse, and what to swap them for.
Some everyday favourites could be speeding up ageing – but simple changes can help protect your skin and body.
Crisps, cakes, chicken nuggets, hot dogs, ready-meals – it's not rocket science to know that these foods aren't exactly healthy.
But what if you were told that they could make you age faster – would you cut back?
In fact, experts say diet can increase your biological age, which refers to how old your body is, based on how fast it's declining.
It can be older or younger than your chronological age, which is how many years you have lived.
An accelerating biological clock will also make you look older.
'It causes cells to age throughout your body, and this affects the cells of your skin,' says Gemma Clare, functional nutritionist and integrative skin expert.
'While you may not be aware that your heart or lungs are ageing at a faster rate, the signs of accelerated ageing are much more obvious on your skin and body.'
Unhealthy foods are usually either high in fat, sugar and salt, or all of these, and are referred to as ultra-processed foods (UPF).
A recent study by Monash University in Melbourne, Australia, found that for every 10% increase in UPF intake, biological age goes up by 2.4 months.
It's the equivalent of only 200 extra calories in a 2,000 calorie-per-day diet, which could amount to just a couple of biscuits.
My DIY wrinkle cream is all natural - I only need 5 grocery store items, it stimulates collagen and removes age spots
In reality, though, UPFs account for at least half the average person's daily food intake, research suggests.
If you think your diet could be in a downward spiral, here's how to rein it in, and which foods could help.
The ageing effect
A poor diet lacking in your five-a-day but packed with UPFs may increase inflammation.
'UPFs masquerade as foods, but they're empty calories that have little or no nutritional value,' says Gemma.
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'Consuming these may trigger inflammation, with an increased risk of developing health conditions.'
According to the study by Monash University, a high intake of UPFs has been linked to 32 health conditions, including depression, heart disease and cancer.
'Inflammation also affects skin ageing, causing lines, wrinkles and saggy skin,' adds Gemma.
To identify UPFs, look at the ingredients list. If there are more than five ingredients, it's a UPF.
Traffic-light labels also indicate fat, salt and sugar quantity.
Foods and drinks to avoid
Sugar
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'Eating too many sugary foods can lead to 'sugar sag',' says Gemma.
'Excess glucose molecules attach themselves to collagen and elastin fibres, resulting in a loss of skin elasticity, causing sagging, lines and wrinkles.
Sugar also causes chronic inflammation.'
To help curb sugar cravings, eat regularly and have some protein at every meal, as it keeps blood sugar levels stable.
Experiment making your own sauces, soups and salad dressings, as shop-bought ones can be high in hidden sugars.
Food swaps
Fizzy drinks – opt for sparkling water with freshly squeezed lemon or lime instead
Cereal – pick unsweetened porridge oats with berries
Fruit yoghurt – try Greek yoghurt with fresh fruit
Milk chocolate – pick dark chocolate (over 70% cacao)
Seed oils
Seed oils, such as rapeseed (canola), soybean, corn, sunflower and safflower, are highly processed and used in many UPFs, so always check the labels.
They are high in omega-6 fatty acids, which are not bad for you, but if they outweigh omega-3s (found in oily fish), it can lead to inflammation.
Food swaps
Salty foods
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Ready-meals, takeaways and crisps are high in salt and sodium, which can lead to high blood pressure and heart disease.
'As well as having no nutritional value, salty, sodium-packed foods cause water retention, which can make your face look puffy, particularly around the eyes,' says Gemma.
'Salt cravings are sometimes a sign of adrenal fatigue, which can occur if you're very stressed or not getting enough sleep.'
Food swaps
Salt in cooking – use spices such as paprika or cumin, herbs or vinegar
Crisps – go for unsalted nuts instead
Charred food
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You're probably not eating burnt toast every morning.
But Gemma explains that charred food can stress the body by creating an imbalance between free radicals – molecules that damage cells – and antioxidants, which protect them.
'This exacerbates ageing,' she says, adding that this imbalance breaks down collagen and elastin in skin.
'Over time, you may notice that your skin becomes more lined, less firm and elastic.'
Processed meats
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They may taste delicious, but processed meats – salami, hot dogs, pepperoni and deli meats – are high in salt.
They also contain nitrates and other chemicals that lead to inflammation and an imbalanced gut, says Gemma.
Stick to lean protein sources like chicken and beef, and keep processed meat for special occasions.
Alcohol
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It's not in your head – you do look worse after drinking the night before.
' Alcohol dehydrates the skin and is high in sugar, plus it puts an extra burden on the liver and creates inflammation,' says nutritional therapist Eve Kalinik.
A study of 245,000 people in the UK found that alcohol can directly accelerate ageing by shortening telomeres – like protective bookends on the ends of chromosomes.
Telomere length is an indicator of biological ageing and has been linked with Alzheimer's disease and cancer.
If you're worried about your or a loved one's drinking, take the quiz at Alcoholchange.org.uk and seek support.
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