6 days ago8 min read

Skin Glycation And Aging – More Than Sugar Intake

Written by Ida Fanelli, Aesthetician, Reflexologist, IPL Technician

Linear wrinkles with small horizontal lines across them. Deep crevices in laugh lines and saggy jowls. Discoloured blotchy skin. The surface skin is stiff and shiny. I have just described glycated skin. Advanced Glycation End Products (AGEs) cause glycated skin. An intricate link exists between our skin's appearance and overall body health. Collagen has many forms that are necessary for different body parts. AGEs form when proteins, fats and DNA react with various sugar types, accumulating three complex AGEs molecules in our skin and body over the years – this causes cellular dysfunction, making it difficult to break down, and results in wrinkly, saggy, discoloured skin which can indicate other health problems. This article explains 'glycated skin' and delves into the body's formation and elimination of AGEs. Gratifying sugar diets causes AGEs; however, sugar consumption is not the only cause of AGEs. I will reveal non-dietary influences that cause AGEs and discuss methods and ingredients to prevent skin glycation and promote healthy, mature skin and body health.

Beautiful mature woman admiring herself in the mirror

Methods advanced glycation end products develop in our body

The first pathway, the 'polyol pathway,' is a two-step process that converts glucose into fructose, one of the most reactive sugars, significantly contributing to the formation of damaging AGEs.

The second pathway, the 'Maillard Reaction,' binds sugars to proteins, which eventually leads to the formation of AGEs.

The deeper layers of the skin contain many complex enzymes that detoxify AGE precursors to avoid natural aging and sun damage. The third pathway, 'glycoxidation,' occurs when excessive harmful free radicals overwhelm antioxidants, accelerating the formation of AGEs-this happens when reactive molecules, such as damaged sugars, attach to proteins or fats, speeding up AGE production. An example is the generally considered safe LDL (low-density lipoprotein) until sugar oxidizes it, leading to the formation of AGEs, which can contribute to cardiovascular disease.

Impact of AGEs on skin aging

Advanced Glycation End Products (AGEs) are toxic end byproducts of normal metabolism that the body cannot quickly eliminate. Glycation becomes visible around age 30 and increases naturally with time. Approximately 10–30% of dietary AGEs consumed are absorbed in the small intestine. The body eliminates one-third of ingested AGEs from urine and feces. The AGEs that pass through the colon can damage our gut's normal flora balance.

AGEs disrupt the functions of proteins, fats, and nucleic acids, depleting antioxidants and destroying enzymes. AGEs damage collagen as glycation progresses, leading to fragmented fibres, wrinkles, loss of elasticity, and dullness because crosslinked collagen cannot repair or regenerate efficiently. (Scars also contain crosslinked fibres.) AGEs delay wound healing by slowing the conversion of the flexible Type III collagen into the more stable and stronger Type I collagen.

The fibroblast DNA's ability to repair and produce collagen reduces, leading to decreased hyaluronic acid (HA) and elastin, which results in wrinkled, less elastic skin. However, fibroblasts can counteract this damage by degrading AGEs, particularly in sun-damaged skin.

Natural strategies to reduce AGEs and improve skin and longevity

Healthy diet

Reduce your intake of sugar, fat, and refined carbohydrates and help maintain stable glucose levels. Include fibre-rich fruits, vegetables, and unprocessed whole grains in your diet. In general, meat, processed meat (especially from land animals), and aged cheese contain significantly higher levels of AGEs than fish, seafood, and plant-based foods. While carnosine, a dipeptide found in meats and vegetables, helps reduce AGEs in the skin and body, the AGEs content in meats overwhelms it. Tannin-rich teas and yogurt have also shown anti-glycation effects.

Honey is a natural syrup that contains slightly more fructose than glucose. Depending on its source, it may also contain small amounts of maltose, sucrose, and other sugars. There is ongoing debate about the use of raw honey. Some argue that raw honey does not contribute significantly to AGE formation because it contains many nutrients and enzymes that may counteract potential harm. Others caution against its high sugar content, which can still contribute to forming AGEs when consumed in excess.

The recommended daily limit for AGEs intake is around 15,000 units, which can be challenging to manage due to time restraints and the widespread presence of AGEs in many foods, especially those that are processed or high in sugar and fat.

Here are two articles and a database to check AGE's content in foods

A few examples of vitamins for AGEs inhibition

Vitamins A and C use their antioxidant properties to inhibit AGEs. Vitamin C, when combined with vitamin E, enhances their effectiveness.
Vitamin D protects from UV damage AGEs. Zinc prevents AGE formation and improves skin resilience.
Vitamin B1 (thiamine) and synthetic B1 (Benfotiamine) activate an enzyme to redirect AGEs precursors, reducing AGEs formation.
Pyridoxamine (PM): A form of vitamin B6 blocks later-stage AGEs formation.
Asiatic acid: Found in many vegetables and fruits, it protects skin cells from AGE-induced inflammation.
Pomegranate extract contains the antioxidant ellagic acid, which exhibits anti-glycation effects, helping prevent wrinkles and other signs of AGEs.
Quercetin prevents AGEs by capturing reactive molecules and blocking glycation.
Resveratrol in grapes reduces AGEs.
Ferulic acid, sourced from some fruits, vegetables, and grains, and punicalagin from pomegranates, reduces AGEs.

Herbs and spices for AGEs inhibition

Rosmaric acid from rosemary, curcumin from turmeric and black pepper.
Fenugreek seeds extract: Inhibit AGES in five different ways.
Milk thistle, clove, and hazelnut bark help combat AGEs.

Lifestyle recommended changes to avoid AGEs

Weight loss or fasting for AGEs inhibition

Eating less, whether through weight loss, intermittent fasting or fasting for a few days, gives the digestive system a chance to rest, allowing the body to rebuild itself. As insulin levels decrease, the liver releases glycogen, which converts into sugar for energy – this helps lower blood glucose levels, increases insulin sensitivity, improves glucose transport, and reduces the risk of glycation. People on a Keto diet may not need to worry as much about AGEs since their carbohydrate intake is low, and they are typically in ketosis (burning fat), which reduces sugar-related glycation.

Drink lots of water

To prevent mineral content loss during hydration, consider dissolving a few grains of Himalayan or Celtic salt in water and drinking it about half an hour before mealtime. Staying hydrated helps flush out toxins, supports cellular function, and aids in breaking down sugars, which can reduce AGE buildup.

Preferred food preparation to reduce AGEs

Poach, steam, stew, boil, slow cooker, instant pot, and microwave your foods to reduce AGES production. Before cooking, include lemon juice and vinegar in marinades to slow the reaction that forms AGEs. Cook food in smaller pieces to shorten cooking time.

Cooking methods that increase AGEs

Grilling, roasting, air frying, barbequing and broiling increase the formation of AGEs in both food and the air. Reheating leftovers or store-bought premade foods also increases AGE levels.

Proper venting to reduce AGEs

Dry cooking methods with oil produce airborne particles that can continue to react and form various harmful compounds. Fat-laden foods release more AGEs than vegetables. To reduce exposure, people with vented kitchens should run the range hood on the high setting for about 15 minutes after cooking. If there's no venting, open windows and doors to help circulate the air.

Cleansing

Sweat dilutes water with sodium, proteins, urea, and ammonia. Since sweat can irritate the skin, regular cleansing is necessary.

UVA-induced skin glycation

UVA exposure accelerates AGEs in skin aging and damages collagen.

UVA exposure and internal and externally derived AGEs combined compound the problem on the skin. Glycated elastin doesn't break down as quickly. UVA stimulates enzymes that break down skin structure. Pigmentation increases with UVA-exposure surface skin cells.

Therefore, sun protection shields your skin from harmful UVA rays that form AGEs and prevents the interaction of AGEs combined with UVA to slow skin aging and pigmentation.

Stop smoking

The drying process of cigarette and cigar tobacco, plus using flames to inhale them, releases highly reactive glycation products that interact with proteins, cause DNA mutations when inhaled, and can rapidly stimulate AGE formation.

Limit alcohol consumption

Alcohol consumption elevates blood sugar levels, which can provoke the formation of AGEs. Lowering alcohol intake may help reduce inflammation and improve overall health.

Avoid drugs of abuse

Stimulants such as methamphetamine and cocaine can promote AGEs.

Get enough sleep

Sleeping early at night gives the body time to repair tissues and balance hormones and blood sugar levels, which prevents skin glycation.

Exercise regularly

Physical activity helps utilize blood sugar and stimulates circulation and cellular repair, which can lead to AGE accumulation.

Improve circulation

Regular massages and reflexology stimulate blood flow, promote lymphatic drainage, and reduce inflammation. Stress reduction indirectly combats AGE formation.

Stress reduction

Stress promotes AGEs, producing chronically high cortisol levels and increasing blood sugar and insulin resistance. It also causes oxidation and inflammation and reduces antioxidant levels.

Professional facials or peels

Professional facials exfoliate dead skin cells and feed the skin the nutrients it needs to improve skin texture by stimulating collagen production. A professional peel exfoliates deeper. Some rejuvenate and nourish the skin with the required nutrients to improve skin texture by stimulating collagen. Some of these include facial massages, which help reduce stress.

Skincare

Using skincare products rich in anti-inflammatory antioxidants helps combat oxidative stress, a critical factor in AGEs formation.

Since 1994, I have recommended Zanqara products for skin health. Use Promo Code IDA10 for a 10% discount on your first purchase at Zanqara.

Health implications

Some AGE molecules are fluorescent; advanced technology measures AGE deposits through the skin's fluorescence levels. An increasing number of sicknesses can result from AGEs. When the many AGE receptors' cell types are activated, inflammation and cell function alterations lead to vision reduction, Alzheimer's, cancer, diabetes, kidney disease, cardiac problems, and vascular disorders, where blood vessels stiffen and blood clots form. The list of potential sicknesses goes on and on.

Conclusion

Busy lifestyles often lead people to rely on sugar-laden and precooked convenience foods. High heat-treated meal preparation and tobacco also cause Advanced Glycation End-products (AGEs). Imagine adding an unnecessary ingredient to a recipe, which makes the end product dysfunctional or troublesome. A buildup of incorrectly formed cells forms throughout your body- this happens with glycation. Understanding and managing glycation is essential for promoting skin health and overall well-being. Current research focuses on blocking specific steps in anti-glycation AGE formation. Consuming natural, anti-glycation ingredients such as antioxidant-rich foods and vitamins, proper rest, regular exercise, targeted skincare, wise cooking techniques, fasting, weight loss, and a balanced lifestyle helps reduce AGE accumulation. These approaches provide a gentler, more natural alternative to traditional medications for glycation prevention. Incorporating these strategies into your routine can help prevent AGEs formation, keeping your skin and body healthier and more youthful for longer.

Here are some Amazon Affiliate links to AGEs reducing supplement:

This material is for educational purposes. Knowledge is Power. Consult your doctor for serious health concerns.

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Read more from Ida Fanelli

Ida Fanelli, Aesthetician, Reflexologist, IPL Technician

Ida is a certified aesthetician (graduate of Marvel School of Beauty), offering home-based services since 1994. Ida provides various holistic services; she graduated from Zanqara’s Holistica Skin Care’s Dermatician course in 1994, which required her to understand homeopathic remedies. Ida has been a certified reflexologist since 1993 (graduate of D’Arcy Lane Institute). She has also been practicing Healing Energy since 1998 and has added the Ion Cleanse Foot Detox to her therapies. In 2012, Ida became a certified Sharplight Laser (IPL) Technician. She enjoys learning new techniques which can benefit her clients. In 2019, she received certification from the Center for Pain and Stress Research (CPSR.) She can now speed up the healing of scars and help with pain caused by surgical scars to her list of specialties.

She enjoys continuing her education in the complementary health field. Many can testify that Ida is committed to ensuring her clients access adequate and affordable quality service and treatment.

Beyond her many years of experience as a holistic practitioner, Ida draws on her 12 years of experience as a hospital laboratory technologist in Microbiology and Biochemistry.

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