Can Diet And Exercise Make You Look Younger
Gretchen Reynolds on the science of fitness.Editors’ note: We’re featuring thes article again because who doesn’t want to look younger?Exercise not only appears to keep skin younger, it may also even reverse skin aging in people who start exercising late in life, according to surprising new research.As many of us know from woeful experience, our skin changes as the years advance, resulting in wrinkles, crow’s feet and sagging. This occurs because of changes within our layers of skin. After about age 40, most of us begin to experience a thickening of our stratum corneum, the final, protective, outer layer of the epidermis, itself the top layer of your skin.
The stratum corneum is the portion of the skin that you see and feel. Composed mostly of dead skin cells and some collagen, it gets drier, flakier and denser with age.At the same time, the layer of skin beneath the epidermis, the dermis, begins to thin. It loses cells and elasticity, giving the skin a more translucent and often saggier appearance.These changes are independent of any skin damage from the sun. They are solely the result of the passage of time.But recently, researchers at McMaster University in Ontario began to wonder if such alterations were inevitable. That were bred to age prematurely had shown that a steady regimen of exercise could stave off or even undo the signs of early aging in these animals. When members of this breed of mice remained sedentary, they rapidly grew wizened, frail, ill, demented, and graying or bald. But if they were given access to running wheels, they maintained healthy brains, hearts, muscles, reproductive organs, and fur far longer than their sedentary labmates.
Their fur never even turned gray.Of course, we humans long ago swapped our fur for naked skin. But if exercise could keep animals’ outer layer from changing with age, it might, the researchers speculated, do the same for our skin.To test that possibility, the scientists first gathered 29 local male and female volunteers ages 20 to 84. About half of the participants were active, performing at least three hours of moderate or vigorous physical activity every week, while the others were resolutely sedentary, exercising for less than an hour per week. Then the researchers asked each volunteer to uncover a buttock.“We wanted to examine skin that had not been frequently exposed to the sun,” said Dr. Mark Tarnopolsky, a professor of pediatrics and exercise science at McMaster who oversaw the study, which was presented this month at the American Medical Society for Sports Medicine annual meeting in New Orleans.The scientists biopsied skin samples from each volunteer and examined them microscopically. When compared strictly by age, the skin samples overall aligned with what would be expected. Older volunteers generally had thicker outer layers of skin and significantly thinner inner layers.But those results shifted noticeably when the researchers further subdivided their samples by exercise habits.
They found that after age 40, the men and women who exercised frequently had markedly thinner, healthier stratum corneums and thicker dermis layers in their skin. Their skin was much closer in composition to that of the 20- and 30-year-olds than to that of others of their age, even if they were past age 65.But as the researchers realized, other factors, including diet, genes and lifestyles, might have influenced the differences in skin condition between the exercising and sedentary groups. It was impossible to know whether exercise by itself had affected people’s skin or been incidental to lucky genetics and healthy lives.So the researchers next set a group of sedentary volunteers to exercising, after first obtaining skin samples from their buttocks. The volunteers were aged at 65 or older and, at the study’s start, had normal skin for their age. They began a fairly straightforward endurance training program, working out twice a week by jogging or cycling at a moderately strenuous pace, equivalent to at least 65 percent of their maximum aerobic capacity for 30 minutes. This continued for three months.
At the end of that time, the researchers again biopsied the volunteers’ skin.But now the samples looked quite different, with outer and inner layers that looked very similar to those of 20- to 40-year-olds. “I don’t want to over-hype the results, but, really, it was pretty remarkable to see,” said Dr. Tarnopolsky, himself a middle-aged exerciser. Under a microscope, the volunteers’ skin “looked like that of a much younger person, and all that they had done differently was exercise.”How exercise changes skin composition is not completely clear, but in a separate portion of the study, the researchers checked for alterations in the levels of certain substances created by working muscles.
Called myokines, these substances are known to enter the bloodstream and jump-start changes in cells far from the muscles themselves. In this case, the scientists found greatly augmented levels of a myokine called IL-15 in the skin samples of volunteers after exercise. Their skin samples contained almost 50 percent more IL-15 after they had been exercising than at the start of the study.The researchers suspect that additional myokines and substances are also involved in the skin changes related to exercise, Dr. Tarnopolsky said, making it unlikely that any IL-15 pill, salve or injection will ever replicate the skin benefits of a workout.Nor is there evidence that exercise reverses wrinkling and other damage from the sun, some of which many of us accumulate during outdoor exercise. Tarnopolsky said, “it is astonishing to consider all of the intricate ways in which exercise changes our bodies” —including the skin beneath our shorts.
Worried about encroaching crow’s feet? Starting to notice dark circles beneath your eyes? Are your skin and hair looking a little duller than you’d like these days?Take heart, because if you’re concerned about maintaining a youthful appearance, there are many ways you can take control of the aging process.Your quality of life is affected by many factors, some of which you can’t do much about—your genetics, for example. But there are others, such as your diet, propensity to exercise and sleep well, and water intake, that have a huge effect on how you look.The problem is, most people simply don’t pay attention to these details, much less form healthy habits out of them.But you want to look your best. You want to be more beautiful than “most people”.
And if you make habits out of all of these tips? You will be.So to help you look your best, let’s check out 7 healthy habits that will make you look younger and feel great. Care for Your Face and Hands. Care for Your Face and HandsThere are two areas of the body that signal age more than any other. The first is the face, but everyone knows that. The second is a little less known—your hands.The skin on the back of your hands is thin, easily damaged by sunlight and time. And where the face is usually slathered in sunscreen and moisturizers, the hands are often abandoned to the elements.But when you focus on caring for both of these important areas, you’ll look years younger.Start, of course, with sunscreen—every single day.
Research has proven that this is the single most important step you can take to. Don’t skip it.Next, use an exfoliating agent on your hands and face—something like a sugar or Himalayan salt scrub. This removes the top layer of dulled, dead cells, leaving your skin vibrant, youthful, and outbreak-free.Keep your face and hands clean and protected, and you’ll take years off your age. Drink WaterSo you’ve taken care of moisturizing and protecting the outside layers of your skin, but what about the inside?For this, you’ll have to turn to water.You’ve probably heard all about how water can make your complexion positively glow. Well, that’s true, but do you know how it does this?Your skin is made up of 64 percent water, so when you’re low in H2O, your skin appears thinner, and any wrinkles and blemishes are magnified. But when you drink at least 9.5 cups of water a day, your skin is hydrated from within, and plumps up, lessening many common signs of aging and making dryness and cracking much less likely to happen.In addition to this, studies have shown that drinking 2 cups of water, lending it a more youthful, rosier hue.So as easy as it is to forget, don’t let a day go by without drinking those 9.5 cups.
You’ll have consistently better-looking skin if you stay well-hydrated. ExerciseOkay, okay—you’ve been told this one a thousand times. But let’s take a deeper look at what exercise does for your body that can take years off your appearance.First, and most obviously, weight loss can make you appear far younger, especially if you pair your new bod with well-fitted clothing. A streamlined silhouette can go a long way toward a youthful look.But exercise has even more benefits for those concerned with beauty.
Exercise strengthens the heart, and so improves the circulatory system. This helps reduce undereye bags, and may actually.To get full benefits, you’ll need to exercise for at least 30 minutes every day. Make it a habit, just like drinking water—you’re doing that, too, right?
Anything that gets your heart rate up for an extended period of time works, including walking, running, and taking the stairs.Engage in this healthy habit, and you’ll not only look younger, but feel it, too! Eat With Beauty in MindWe all know that eating well contributes to a beautiful, youthful glow, but do you know exactly what foods help the most?If you want to look younger, you need lots of protein, and lots of greens.Protein serves as the fundamental building block of strong, healthy hair, and great hair makes you look much younger. Women should eat around 46 grams of protein a day—56 for men—and more if you’re engaging in regular exercise. Contrary to popular belief, protein won’t bulk you up and turn you into a muscle-bound freak. Instead, it will give you healthy hair and a more resilient body.The second group of youth-granting foods is fiber-rich leafy greens such as broccoli, lettuce, and especially spinach. A diet that includes at least 2.5 cups of these a day will make for a healthy and, and the fiber they contain can leave you feeling full for a long time, staving off cravings for sweets and snacks.A youthful look really can be as easy as a plateful of delicious fish and greens. Brush Those Teeth.
Brush Those TeethAfter the hands and face, your pearly whites are one of the most immediate signifiers of youth when someone looks at you. Keeping them clean and white can not only make you appear younger, but can help you maintain good health and even improve your social standing.A study conducted by Oral B revealed that having whiter teeth can make us —that’s nothing to sniff at.Teeth are the human equivalent of a peacock’s tail—they’re a sign of vitality and genetic health.
Does Diet And Exercise Make You Look Younger
Those with white chompers were, according to a, more likely to be hired, received larger salary offers, and had better luck with love than those who had yellower teeth.With all those benefits, why not take a little extra time to brush your teeth at least twice a day, for two minutes each, and to floss once a day.And don’t forget the mouthwash! These germ-killing rinses can flush away food caught between teeth, and clean the gums.If you want a quick and easy way to look much younger, grab a brush and get going. Sleep WellWant an easy way to look younger in just a couple of days? Get more sleep!During sleep, your body produces hormones that amplify your body’s natural repair mechanisms—that’s why people who regularly get more sleep have a certain glow about them.Most of us feel like sleep is a waste of time when we have hundreds of other things that require our attention. But, in reality, a full 8 hours of sleep is absolutely vital—for our looks and our health.When we sleep, our bodies produce human growth hormone, which helps maintain skin elasticity, preventing and delaying the appearance of wrinkles.And have you ever had problem with puffy eyes?
Does Exercise Age Your Face
You might be lacking sleep. The areas beneath the eyes are particularly susceptible to changes in health, including a lack of sleep. Poor sleep results in a less efficient circulatory system, which causes blood to pool beneath the eyes. This is the cause for the classic dark circles that people try to avoid by pressing bags of frozen broccoli to their faces.Don’t do that. Just get your 8 hours of sleep, instead. Stay Positive.
Stay PositiveFinally, one of the most powerful and healthy things you can do to retain your youthful beauty is being happy.Yep—that’s it. It’s simultaneously the easiest and most frustratingly difficult youth and beauty tip to put into regular practice.Allowing yourself to descend into negativity ages you through inflammation—a physical condition brought on by prolonged stress that causes your body to, essentially, attack itself.Stress activates your body’s natural defenses, which isn’t a bad thing by itself.
But when that defense system remains “on,” never turning off, the body can be worn down, exacerbating conditions like acne, eczema, and psoriasis.Engage in relaxing activities like reading, journaling, and walking outdoors. Give yourself space to breathe by meditating in the mornings before you leave for work.And don’t forget your social support structure! Friends, family, and other loved ones can make a huge difference in your stress levels, keeping you happy and thriving, even in the worst of times.So put that smile on and treat yourself to a relaxing spa day. You’ll look all the younger for it.