High sugar consumption can accelerate premature skin ageing through a biochemical process called glycation. Have you ever wondered why your face might appear older than you feel, despite all your skincare efforts? The answer might lie in your diet, specifically a high sugar diet. As a self-confessed sweet tooth, I find it hard to resist chocolates, cakes, cookies, and candies. To manage this, I don't keep these sugary temptations in large quantities at home and only treat myself occasionally to avoid overindulgence. However, I've noticed that whenever I do overindulge in high-sugar treats, my facial appearance changes dramatically. The plumpness disappears, my smile lines become more pronounced, and my face looks droopy compared to when I stick to a healthy, balanced diet.

This article explores glycation, where excess sugar binds to proteins like collagen, forming Advanced Glycation End Products (AGEs). These AGEs contribute to wrinkles, sagging, and reduced elasticity, exacerbated by foods high in sugars and cooked at high temperatures. These include fried foods (French fries, fried chicken), baked goods (pastries, cookies), processed snacks (chips, crackers), and sugary soft drinks (sodas). Understanding these dynamics helps make informed dietary choices for maintaining youthful skin.

Understanding Glycation: The Culprit Behind Premature Aging

Glycation is a natural chemical reaction where excess sugar in your bloodstream binds to proteins, forming harmful molecules called Advanced Glycation End Products (AGEs). Imagine sugar as sticky glue that attaches to proteins like collagen and elastin in your skin. Glucose and fructose, found in sugary foods, bind with amino acids in collagen and elastin, creating AGEs. This process makes these proteins stiff and less effective, resulting in wrinkles and sagging. When sugar levels are high, this process speeds up throughout your body, including your skin, and sunlight can exacerbate it.

Nguyen & Katta ( 2015) highlighted the role of AGEs in skin ageing, emphasizing how glycation contributes to these processes. Additionally, Danby (2010) discussed the nutritional influences on skin ageing through sugar and glycation pathways.

The Glycation Process

Excess sugar molecules: Excess sugar molecules in the bloodstream react and attach to proteins in a non-enzymatic reaction. Unlike enzymatic reactions (which are controlled and regulated by the body), this reaction happens spontaneously.

Formation of Schiff bases: The reactive carbonyl groups of a reducing sugar react with free amino groups of proteins, such as collagen and elastin in the skin, to form an unstable compound known as a Schiff base. This reaction is reversible and occurs relatively quickly.

Amadori products: Over time, Schiff bases rearrange to form more stable compounds called Amadori products, which are essentially ketoamines or fructosamines. This is a crucial step in the glycation process and happens more slowly. An example of an Amadori product is glycated hemoglobin (HbA1c), which is used as a marker for long-term blood sugar levels in diabetics.

Advanced Glycation End Products (AGEs): As the process continues, Amadori products undergo further chemical reactions, including crosslinking, irreversible oxidation, polymerization, and dehydration, leading to the formation of Advanced Glycation End Products (AGEs). AGEs are highly stable and accumulate in tissues over time. Collagen and elastin, which are vital for skin's structural integrity and elasticity, become stiff and dysfunctional as AGEs accumulate.

Receptor for AGEs (RAGE): AGEs bind to specific receptors on cell surfaces known as RAGE. This binding activates a cascade of signaling pathways that promote inflammation and oxidative stress, further accelerating skin aging. Commonly found AGEs in the skin include carboxymethyl-lysine, carboxyethyl-lysine, pentosidine, methylglyoxal, glyoxal, glucosepane, and fructose-lysine. Receptors for AGEs are generally expressed in the epidermis and dermis, with higher expression in sun-exposed areas of the skin compared to sun-protected areas.

The Impact of AGEs on Your Skin

AGEs cause proteins like collagen and elastin, which are essential for maintaining skin's firmness and elasticity, to become stiff and less effective. This results in wrinkles, sagging, and a loss of youthful appearance. Additionally, AGEs trigger inflammation and oxidative stress, further accelerating skin aging.

How to Combat Glycation and Protect Your Skin

Dietary adjustments:

Limit sugar intake: Reduce consumption of high-sugar foods and beverages, especially processed sugars.

Balanced diet: Include plenty of fruits, vegetables, lean proteins, and whole grains to provide essential nutrients and antioxidants.

Key Supplements for Anti-Glycation

Carnosine, a naturally occurring dipeptide composed of beta-alanine and histidine, inhibits the formation of AGEs by diverting glucose molecules away from binding to collagen and elastin. Instead, these molecules bind to carnosine, thereby protecting and preserving the structural integrity and functionality of collagen and elastin fibers. This action helps prevent collagen and elastin from becoming stiff and non-functional, potentially mitigating the effects of glycation on skin aging (Ghodsi & Kheirouri, 2018).

Benfotiamine, block glycation pathways, reducing the formation of AGEs.

Resveratrol, found in grapes and red wine, protects against glycation and has anti-inflammatory properties.

Collagen Peptides, provide building blocks for collagen synthesis, maintaining skin elasticity and reducing wrinkles.

Powerful Antioxidants for Skin Health

Vitamin C: Supports collagen production and neutralizes free radicals.

Vitamin E: Protects skin cells from oxidative stress, works synergistically with Vitamin C.

Coenzyme Q10 (CoQ10): Reduces oxidative stress, supports cellular energy production.

Omega-3 Fatty Acids: Found in fish oil, reduce inflammation and support skin hydration and elasticity.

Alpha-Lipoic Acid (ALA): Regenerates other antioxidants, reduces formation of AGEs.

N-Acetylcysteine (NAC): Precursor to glutathione, crucial for combating oxidative stress.

Zinc: Supports skin repair, immune function, and helps reduce inflammation.

My Personal Experience

Dietary adjustments and supplementation offer an effective way to minimize the impact of glycation and maintain a youthful, plump face. Personally, I've been taking Vitamin C, omega-3 fatty acids, collagen peptides, and Coenzyme Q10 (CoQ10). Along with a balanced diet, I've noticed remarkable improvements in my skin, including:

• Increased plumpness: My skin looks fuller and more youthful.
• Improved smile lines: Fine lines around my mouth have become less pronounced.
• Clearer skin: I no longer experience acne breakouts, though I must mention that my dermatologist put me on Accutane for 3 months last December.
• Fading acne scars: My old acne scars are gradually disappearing.
• Improved hydration: My skin feels more hydrated and less dry.
• Enhanced elasticity: My skin feels firmer and more resilient.

In addition to these dietary and supplement changes, I make it a point to wear sunscreen with SPF 50+ every day. This protects my skin from harmful UV rays, which can exacerbate the damage caused by AGEs and accelerate skin aging.

While researching for this article, I discovered other important supplements with anti-glycation potential. One that caught my interest is Carnosine, which I plan to start taking soon.

Practical Tips for a Youthful Appearance

• Choose high-quality supplements: opt for reputable brands and follow recommended dosages.
• Focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. Incorporate antioxidant-rich foods like berries, nuts, leafy greens, and fatty fish in your diet.
• Stay hydrated: Drinking plenty of water helps maintain skin hydration and flush out toxins.
• Use sun protection: UV radiation from the sun can exacerbate the damage caused by AGEs. Always apply sunscreen to protect your skin from harmful UV rays.
• Choose cooking methods wisely: Opt for cooking methods like boiling, steaming, and poaching, which produce fewer AGEs.
• Adopt a holistic approach: Combine dietary changes with a healthy lifestyle, including regular exercise and sufficient sleep.

In conclusion, understanding and mitigating the effects of glycation through dietary adjustments and antioxidant supplementation are crucial for preserving youthful skin. By reducing the consumption of sugary foods and incorporating antioxidants like Vitamin C and Coenzyme Q10, you can effectively protect against the formation of AGEs and maintain skin elasticity. Even small changes in diet and skincare routines can yield significant benefits over time, promoting lasting skin health and a vibrant appearance.

Call to Action

I'd love to hear from you — share your experiences with adjusting your diet or incorporating supplements. Which ones have made a noticeable difference for your skin health? Engage with me in the comments below to discuss glycation and skincare — your insights could inspire others on their journey to healthier skin. Remember, always consult a healthcare provider before starting any new supplement regimen.

References

1. Nguyen, H. P., & Katta, R. (2015). Sugar Sag: Glycation and the role of diet in aging skin. Skin Therapy Lett., 20(6), 1–5. PMID: 27224842.
2. Danby, F. W. (2010). Nutrition and aging skin: sugar and glycation. Clin Dermatol, 28(4), 409–411. doi:10.1016/j.clindermatol.2010.03.018. PMID: 20620757.
3. Ghodsi R, Kheirouri S. Carnosine and advanced glycation end products: a systematic review. Amino Acids. 2018 Sep;50(9):1177–1186. doi: 10.1007/s00726–018–2592–9. Epub 2018 Jun 1. PMID: 29858687.