Secrets to Age Gracefully Inside and Out

We all have to go through the process of ageing some day or other, inevitably experiencing wrinkles and grey hair, but the key lies in navigating the process with grace. Graceful ageing will help you look younger than your age, and it extends beyond skin care to good sleep, stamina, digestion and living a stress-free life. Lavleen kaur, renowned dietitian and founder of Diet Insight, emphasize specific practices that help achieve graceful ageing. These practices include a holistic approach that includes everything from diet to exercise and everything in between. 

1. Lower insulin resistance

You might have heard that insulin resistance increases body glucose levels. But you might not know it also affects the skin, so to understand it, you have to delve into the relationship between food, the pancreas, cells and your skin health. When we consume food, our body breaks it down into glucose. This glucose, when released into the bloodstream, triggers the pancreas to release insulin. The cells take the insulin/energy from the pancreas and transfer it to the muscles and liver. The extra insulin/energy is stored in the belly fat.

However, when, because of lifestyle issues, our cells get damaged and stop taking insulin from the pancreas, the surplus insulin remains circulating in the bloodstream, leading to insulin resistance. Insulin does not only take glucose to the cells but also protein, which means cells will not get amino acids. And we all know amino acids are required for the production of collagen, which helps keep skin tight and prevents wrinkles. So, you need to improve the functioning of your cells. And for that, you need to follow an active life. Going for a walk after eating a meal will help insulin enter the cells. You should also avoid having refined sugar found in Maida, bakery products, etc. And take a clean and healthy diet.

2. Take Healthy Fats

Fat and protein help contribute to the formation of healthy skin. The entire membrane of the cell is made from cholesterol (fat and protein). Cholesterol facilitates the transportation of hormones and aids in the digestion of bile released from the liver. It also helps absorb fat-soluble vitamins such as Vitamin A, D and K. So, cholesterol helps the skin, but we are mostly told to not eat ghee and coconut because they are saturated. However, we need this saturated fat to keep our skin healthy. So you can include Desi ghee, coconut in any form (dry or raw), nuts, cashews, and seeds in your diet. But, if you need personalized guidance, don’t hesitate to take an online diet plan from a registered dietitian.

3. Have vitamin A in the active form

Vitamin A aids in the production of collagen, which helps in maintaining skin health. But you may not get the desired results even by consuming vitamin A. And this is because we need vitamin A in an active form, which means it should have retinol. So, one should include food rich in vitamin A, especially those which contain retinol. Some vitamin A-rich foods that contain retinol are eggs, fish, homemade butter, Desi ghee, etc.

4. Consume vitamin E

Many people consume vitamin E capsules or apply it topically on their face, recognising its role in skin health. Also, during menopause Lavleen Kaur, the best dietitian in India recommends women consume vitamin E. Because women’s ovaries and other reproductive organs become inactive during menopause, leading to vitamin E deficiency. And this deficiency makes them experience vaginal dryness and other symptoms. For healthy skin, you can apply aloe vera and vitamin E capsules on your skin. Moreover, consuming nuts, seeds, and healthy fats will help you maintain healthy and vibrant skin.

5. Embrace Vitamin B3 absorption

Severe deficiency of Vitamin B3 leads to a disease called pellagra, which impacts the whole body. However, mild deficiency of vitamin B3 leads to dry skin, brittle nails and pale skin. Note that refined products do not let the body absorb the vitamin B family, such as vitamins B1, B2, B3, B5, B6, B7, B9 and B12 from the food. So, stay away from refined oil, refined white sugar, refined salt, processed and deep fry foods. An online diet consultation can help you know a variety of foods that will help in the absorption of vitamin B3, which will keep your skin and body in good condition.

So, these are the things that you need in your diet. However, you should avoid intake of excess sugar and stop taking stress, as it affects your skin and overall health. You should also avoid advanced glycation end products, which result when we combine protein with sugar or fat, for example, cake in which we add egg (protein) and sugar (fat). Consuming AGE food products can block and damage our skin glands, making it necessary to avoid them.

If you follow the above practices and embrace ageing as a wonderful phenomenon in your life, this phase will be the most enjoyable phase of your life. Have graceful ageing!