Some people are willing to spend a fortune for skin creams that promise to rejuvenate aging skin, but give little thought to the role that diet plays. Just as there are foods that enhance skin health, such as fresh fruits and vegetables, there are ones that can harm skin and increase the risk of skin laxity and wrinkling. Isn't it time to take a closer look at the foods you're eating? Here are some dietary habits that can harm skin health.

    Eating High Carb, Processed Foods

    High carb, processed foods such as white bread, white potatoes, white rice, and sugary desserts not only destroy the waistline, but also harm the skin. A carb rich diet causes rapid elevation of blood sugars which promotes glycation where sugar molecules bind to a protein such as skin collagen and damage it. When skin collagen is damaged, it leads to skin wrinkles and sagging. How to prevent this undesirable sequence of events? Substitute processed carbs with whole grains whenever possible.

    Drinking Alcohol

    Alcohol harms skin in a variety of ways. By dilating blood vessels, it aggravates the condition known as rosacea, causing worsening of the characteristic redness and flushing. Alcohol is also associated with the formation of telangiectasias – those ugly, red spider veins that form on the face and body. Alcohol is dehydrating to the skin, leading to excess moisture loss which can increase skin dryness. It also increases inflammation which can damage collagen and elastin leading to skin wrinkling and sagging.

    Excessive Salt

    Too much salt in the diet harms skin appearance in the short term by causing undereye puffiness and swelling, as fluid collects in the tissues around the eyes and face. Reducing sodium in the diet and getting more potassium rich foods can help to reduce puffy eyes. Drinking more water also helps to flush out excess sodium.

    Not Choosing Protein Wisely

    A diet rich in red meat induces inflammation which can be damaging to skin collagen. Eating fatty fish high in omega-3's has the opposite effect. Omega-3's are believed to be anti-inflammatory and healthy for the skin. Wild Alaskan salmon is a good choice since it's high in DMAE, a compound that some studies show can reduce the signs of skin aging.

    Not Getting Enough Fat

    Too much of the wrong kinds of fat in the diet can clog the arteries, but too little can lead to skin that appears older. A study showed that animals that were given a diet without essential fatty acids developed skin dryness and signs of aging skin. The key is to add the right kinds of fats – polyunsaturated ones – particularly the omega-3's.

    The Bottom Line

    Processed foods, a diet high in red meat and processed carbs, excessive salt and alcohol use, are all dietary habits that can lead to skin problems and premature aging. Avoid these dietary demons as much as possible for more beautiful skin.

    一些人寧愿花大量的金錢在那些所謂可以讓肌膚重新年輕的護膚品上，也不愿意多花一點時間來關注他們的日常飲食。就像一些食物可以增強皮膚健康，如新鮮的水果和蔬菜，相對的也會存在一些食物，可以傷害和增加肌膚老化，讓皮膚松弛和產生皺紋。從來沒有關注過你的日常飲食？一些飲食習慣會傷害你的肌膚。

    吃高碳水化合物，精加工過的食物

    高碳水化合物，精加工過的食物，如白面包，白土豆，白米和含糖的甜食，不僅能增加你的腰圍，還可毀壞你的肌膚。一頓含豐富碳水化合物的大餐，可以讓你的血糖水平快速上升，那會促進糖分子和蛋白質，像皮膚必須的膠原所結合，從而毀壞皮膚。當皮膚中的膠原被破壞，將會讓皮膚松弛和下垂。如何才能防止這種不受人歡迎的事件發生？那就用全谷物食物替代精加工過的食物吧。

    喝酒

    酒精可以用各種方法傷害皮膚。酒精可以擴張管血管，從而加劇皮膚狀況產生酒渣鼻，更壞的情況會讓皮膚發紅和產生紅臉。酒精可以讓毛細血管擴張，進而在身體和臉上產生難看的紅色蜘蛛痣。酒精可以讓皮膚脫水，導致皮膚加劇失水，而讓皮膚更加的干燥。酒精還可以加重炎癥，從而破壞皮膚膠原和膠原蛋白，同樣會讓皮膚產生松弛下垂。

    過的的攝取鹽分

    含鹽量高的日常飲食對皮膚的傷害可以在很短的時間內顯現出來，它會造成浮腫和眼袋，因為它可以讓液體在眼睛周圍和面部聚集。減少含鈉元素的飲食而增加含鉀元素的飲食可以減輕眼袋。多喝水同樣可以幫助人體排出多余的鈉元素。

    不要自認為聰明的選擇蛋白質食物

    含有紅肉的日常飲食可以加劇炎癥而破壞皮膚膠原，吃含有高歐米咖-3的魚類脂肪卻會產生相反的效果，歐米咖-3被認為是可以消炎的食物，對皮膚是健康的。野生的阿拉斯加鮭魚是不錯的選擇，因為它含有高DMAE.一種在研究中被發現可以減少皮膚歲月痕跡的化合物。

    不要吃太多的脂肪

    在日常飲食中加入太多的不健康脂肪會產生動脈栓塞，但是吃太少的話會讓皮膚顯現老化。一項研究表明，在給動物的飲食中沒有加入必須的脂肪酸，結果導致動物的皮毛干枯和出現皮膚老化的跡象。關鍵是加入正確的脂肪種類，多重不飽和的脂肪酸，特別是歐米咖-3.

    小結

    精加工的食物，含有紅肉，高碳水化合物，過多的鹽分和酒精的使用，這些飲食習慣會造成皮膚問題和過早的產生衰老。在日常飲食中越多的避免食用這些有害物質，就會讓我們的皮膚越漂亮。