If you already have wrinkles, can diet help reduce them?
A diet heavy in meat and highly processed foods is linked to having more wrinkles, while one rich in fruits, vegetables, and nuts is associated with noticeably fewer. A 2020 dermatology review titled “Anti-Wrinkle Diet” highlights several protective nutritional strategies, including eating antioxidant-rich foods, anti-inflammatory fibre-rich foods, foods that support a healthy microbiome, vegetables like broccoli that help stimulate DNA repair, and foods shown to inhibit enzymes that break down collagen and elastin. In short, the most effective dietary approach for reducing wrinkles is one centred around unprocessed, plant-based foods.
Antioxidant levels in the skin fluctuate constantly. Low antioxidant levels are closely linked with the appearance of lines and wrinkles, which fits with long-term research showing significantly slower skin ageing over 15 years in people who regularly consume antioxidant-rich foods compared with those who don’t. This ongoing balance, between the antioxidants we supply through our diet and the daily oxidative stress that depletes them, may also explain why certain lifestyle factors can influence skin health.
Psychological stress can also affect how quickly we appear to age. Higher levels of stress hormones are associated with looking older. Think of how US presidents tend to look before and after their time in office. In a Boston ageing study involving hundreds of people photographed over a decade, participants under financial stress were consistently judged to look older as time went on.
To maintain steady antioxidant levels, it’s advisable to consume antioxidant-rich foods, drinks, and supplements every day. One option is Nucleo Greens, a greens formula containing high levels of antioxidants to help protect the skin from oxidative stress, along with adaptogens that support resilience to stress.