Aging

Image: Tomas Belohlav 

For the past years, meal replacement powders have gained the reputation of “health food on-the-go.” From athletes to busy professionals, meal replacement powders have become the go-to food option for those are health conscious yet don’t have the luxury of time to sit down and have a regular meal.  
While it’s true that these powders can be a convenient option for busy individuals, wrong use of it can do more harm than good.  

Meal Replacement Powders and Aging 

Consuming too much meal replacement powders can aggravate aging. Here are some of the reasons why: 

• Meal replacement powders can cause malnutrition 
  One of the common mistakes people make with meal replacement powders is substituting two out of their three regular meals with these.A serving of meal replacement powder is usually around 200 calories. If you replace two meals with these powders and your one remaining meal is about 400 calories, you’re only getting 1,000 calories in a day. If you’re used to over 1,000 calories in a day, this eating habit won’t suffice. You’ll end up getting tired easily and frustrated from not meeting your physical demands. And even if these powders claim to have all the needed vitamins and minerals that you need, nothing could beat the nutritional value of “real” food.When you scrimp yourself from your needed nutrients, it can backfire and cause you several health problems, including problems with your skin.
• Some meal replacement powders have too much sugar
  Not all meal replacement powders are created the same. Some contain a lot of added sugar, artificial sweeteners, or a combination of both. And when there’s too much sugar in your system, you may end up suffering from premature skin aging. Sugar tends to dry the skin, causing wrinkles and dark circles around the eyes.
   
• Some meal replacement powders have low fiber and protein content
  Some studies reveal that the gut is the body’s fountain of youth. Hence, aging is believed to begin deep within our bodies.Meal replacement powders can affect gut health as some of them have low fiber content. Fiber is essential in the diet to keep the food in your gut moving and to keep you regular. Women need approximately 26 grams of fiber in a day. If this need is not met, you can suffer from irregularity – either from diarrhea or constipation.Most meal replacement powders contain low quality protein. It’s either from processed protein powders or conventional dairy. Good quality protein is needed for building muscle mass and preventing muscle loss. This macronutrient is highly essential as the body naturally loses muscle mass and function as you age.

Moderation and Choosing the Right Kind  

Meal replacement powders are not entirely bad. If you take it in moderation, it can help you meet your nutritional needs when you don’t have the time to have your regular meal.  
You have to be really careful though in choosing the right type as not all meal replacement powders are created the same. Like meal replacement bars, some of these drinks are no better than junk food. Some of them are even considered as nothing more than glorified sugar-based drinks.  
How to choose the right one? Learn to read the ingredients, nutrition label, and compare products.  
Meal replacement powders that do not contain foreign-sounding ingredients are great choices but then again, that’s just only one part of the equation. The other half relies on the nutrients it contains.  

Conclusion 

Do meal replacement powders cause aging? They do when you drink more than what is recommended. These powders are not meant to replace your everyday meal. It is still highly recommended that you get your needed nutrients from real food.  
As much as possible, limit your intake of meal replacement shakes to a maximum of once a day, about once or twice a week. Get the bulk of your needed nutrients from real food – vegetables, fruits, seeds and nuts, and lean meats. 

Image: Tomas Obsivac

Using face packs regularly is one way of keeping your skin supple and healthy. However, good quality face packs in the market are not cheap. Even if you use them at least once a week, their cost can easily add up.
There’s an option though for budget-conscious consumers – homemade face packs. When done right, the quality of these DIY face masks can be as good as commercially-available ones.

The Key Ingredients

Choosing the right ingredients is the key in making good quality homemade face packs. Those who have mastered the formula in making face masks swear to the use of the following:
Avocado
The use of avocado for homemade face packs is well-known among DIY enthusiasts. The fruit is packed with skin-friendly vitamins like A, B, E, and K and minerals such as calcium, iron, potassium, and magnesium.
It has a good texture, making it an ideal base for making your own face masks. It’s also its unique texture that makes it easy to mix with other natural ingredients like honey.
Homemade face packs with avocado are great for revitalizing the skin and delaying the skin’s aging process.
Oatmeal
Using oats for skincare is no longer new. In fact, as early as 2000 BC, people have been using it as part of their skincare regimen.
Oatmeal has antioxidant and anti-inflammatory properties, making it an ideal ingredient for homemade face packs for sensitive skin. Plus, its texture makes it a good base for making a mild exfoliating face mask.
Plain Yogurt
Yogurt isn’t just good for the gut (thanks to its lactobacilli content); it can also be good for the skin too. It contains lactic acid, a form of alpha hydroxy acid that helps get rid of dead skin cells.
A yogurt-based face mask provides mild exfoliation that gives you the natural glow. When used regularly, a homemade face pack with yogurt can keep your skin moisturized and free from blemishes. It can also reduce the signs of aging such as fine lines and wrinkles.
Egg Whites
The protein found in eggs doesn’t just help with muscle-building and repair; they also help in nourishing the skin.
Adding egg whites to homemade face masks is pretty common. People have used them to tighten the skin and give them a natural, fresh glow.
Egg white’s action on the pores also makes it an ideal ingredient for oil-blotting face pack. You can mix it with oatmeal and honey to firm and mildly exfoliate your skin.
Honey
Honey’s multitude of uses makes it one of nature’s super foods.
Using raw honey is an excellent way of getting a natural skin glow. It has antibacterial properties and is rich in skin-saving antioxidants.
Whether you use it alone or with other ingredients, this natural ingredient can help you get rid of acne, slow down the signs of skin aging, and moisturize your skin.
Bananas
Bananas are packed with nutrients that provide your skin with so many benefits. It has potassium which can moisturize your skin, B vitamins for protecting your skin from the damaging effects of free radicals, vitamin A for healing dry spots, vitamin C for boosting the production of collagen, vitamin E for protecting the skin from UV damage, and lectin for fighting acne-causing bacteria.
Adding bananas to your homemade face pack can help revitalize and hydrate your skin, making it supple and healthy.
Lemon 
Lemons are great add-ons for DIY face masks. When mixed with the right ingredients, you can create a face mask that will hydrate and brighten your skin. And with its antibacterial property, you can create a  face mask that will help you get rid of skin blemishes.
Mayonnaise
Mayonnaise is an excellent skin softener. With oil and eggs as its major ingredients, it helps hydrate your skin and heal dry areas. You can use it as it is or mix it with other ingredients such as honey and lemon juice.
Try these ingredients for your next ‘spa night.’ They will not just restore your skin’s moisture but will also keep your skin’s natural glow without getting you to spend so much.

Image: Pedro Ribeiro Simoes

Whether we like it or not, we are going to age. It’s part of the natural process.
Many of us usually notice the signs of aging starting at the age of 25. The most common signs include sun spots, fine lines, crow’s feet, dullness, puffy eyes, dryness, and drooping.
1. Age Spots
Age spots refer to the small, flat brown spots on the surface of the skin. Also called as liver spots, sun spots, and senile lentigo, age spots may also appear gray or black in some people.
Skin experts don’t always know why age spots develop but they suspect that it has something to do with the excess production of melanin, the pigment that gives our skin its color.
People usually develop age spots as a result of sun exposure or any other form of ultraviolet (UV) light exposure such as the use of tanning beds. The face, shoulders, upper back, forearms, and back of the hands are the common areas where age spots develop. These are the areas commonly exposed to the sun.
How to slow it down:
Over-the-counter bleaching agents containing 2% hydroquinone can help fade age spots that aren’t too big or too dark. While you cannot expect immediate results from using these products, they can work for you if you use them regularly.
Sunscreen products can prevent new age spots from developing and keep existing ones from getting darker. When buying sunscreen, choose the broad-spectrum type. These are sunscreen products that protect you from both UVA and UVB rays. And don’t forget to choose one with sun protection factor (SPF) of at least 30.
2. Fine Lines
After the age of 20, our body’s production of collagen reduces 1 percent less each year. Collagen is the most abundant protein in the body and it’s what gives our skin its strength and elasticity. A reduction in the production of collagen results in thinner and more fragile skin, causing fine lines and wrinkle formation.
How to slow it down:
A healthy lifestyle is one way of slowing down the appearance of fine lines. This means eating healthy food which will provide the body with the essential nutrients it needs for cell regeneration and maintaining vital body processes. This also means protecting the skin from the damaging effects of the sun (i.e. using broad-spectrum sunscreen when heading outdoors), quitting smoking, staying well-hydrated (dehydrated skin will only make fine lines more noticeable), and getting enough sleep.
3. Crow’s Feet
Crow’s feet are fine lines that form around the eyes. While unprotected sun exposure is the main culprit of these lines, unhealthy lifestyle choices may also contribute to their development.
There are two types of crow’s feet: dynamic lines and static facial lines. Dynamic lines are those produced by the actions of the underlying muscles. They are usually activated when you are smiling, frowning, or squinting. Static facial lines, on the other hand, are those that are present the whole time even when you’re asleep. These lines are often the result of long-term sun damage and a long history of squinting and frowning.
How to slow it down:
Wearing sunscreen with SPF of at least 30 can help in slowing down the development of crow’s feet. The sun weakens the skin and can reduce its elasticity.
Aside from wearing sunscreen, donning a good pair of UV-protecting sunglasses can also help in preventing wrinkles around the eyes as a result of squinting.
Facial exercises are other non-invasive ways to get rid of crow’s feet. When you do it right and on regular basis, you can loosen those muscles that are activated when you’re smiling, frowning, or squinting.
4. Dullness
Dullness is a common skin complaint and is one of the first few signs of skin aging. It refers to the lack of radiance or glow which is often associated with healthy, young-looking skin. Skin dullness may also refer to uneven skin texture or tone.
Every 10 years, our skin loses about 7% of its ability to renew itself. Couple that with an unhealthy lifestyle such as smoking, excessive alcohol consumption, and unhealthy eating, the skin eventually loses its natural glow as a result of oxygen and nutrient deprivation.
How to slow it down:
The best way to slow down or prevent skin dullness is preventing the major culprits such as smoking and excessive alcohol consumption. Shifting to a healthier lifestyle which involves healthy eating and sufficient hydration also helps. Effective and regular skincare regimen which involves exfoliation and use of antioxidant-rich products can also be a great way to prevent skin dullness.
5. Puffy Eyes
Aging can cause thinning of the membrane responsible for holding back the fat for both the upper and lower eyelids. As a result, the fat herniates and pushes forward, causing the formation of bags under the eyes.
A diet high in sodium, lack of sleep, dehydration, and stress can also contribute to the development of puffy eyes.
How to slow it down:
Lifestyle is an important factor in the prevention and even in slowing down the formation of bags under the eyes. Cutting back on salt, getting enough sleep, avoiding known allergens, and using cool compress on the eyes can reduce the puffiness and darkness of under-eye circles.
6. Dryness
Our skin tends to get drier as we age as a result of having fewer natural oils, accumulated damage from the sun, decreased cell renewal, and loss of hormones responsible for keeping the skin well-moisturized. It can also be a result of dehydration and smoking.
Dry skin doesn’t look good. It can appear rough, flaky, scaly, or cracked. When left unmanaged, dry skin can lead to skin irritation and even to infection.
How to slow it down:
Like other age-related skin changes, sun damage plays an important role in skin dryness. Hence, one of the best ways to prevent it is to wear good quality broad-spectrum sunscreen with SPF of at least 30.
A diet rich in antioxidants and healthy oils can slow down and may prevent the damaging effects of the free radicals on the skin. Free radicals are one of the contributing factors to the development of wrinkles, fine lines, and skin dryness.
The use of a moisturizer also helps especially if it contains vitamin A, glycolic acid, and moisturizing ingredients such as aloe vera, glycerin, and mineral oil.
7. Drooping
There are two possible reasons for sagging or drooping skin – loss of collagen and loss of facial fat.
Sun damage contributes to sagging skin as it breaks down the collagen, the protein that keeps the skin smooth and supple.
How to slow it down:
Making healthier choices in life can make a difference in preventing and slowing down skin sagging. If you’re a smoker, it’s worth giving up the habit. Thousands of chemicals in a tobacco smoke can trigger the destruction of elastin and collagen.
Aside from quitting smoking, protecting your skin from the sun can also prevent skin sagging. Make sure to use a broad-spectrum sunscreen when you’re heading outdoors and staying in the shade between 11 A.M. and 2 P.M., times of the day when the sun is strongest.
Incorporating foods rich in antioxidants and omega-3 fatty acids such as berries and nuts can also fight off facial sagging. They help in regulating the degenerative processes and inflammation in the body.
 

Image: Miran Rijavec

According to American Academy of Dermatology, about 7.8 million adult women and 1.9 million adult men in the United States tan indoors. More than half of these indoor tanners start before the age of 21, and a third of them start tanning before the age of 18.
Despite warnings from skin experts and health professionals, many people are still drawn to indoor tanning, thinking that this is safer than sunbathing. But this is far from the truth.
In 2009, the International Agency for Research on Cancer had moved tanning beds to its highest category of cancer risk – “carcinogenic” to humans. Before that, sunlamps and tanning beds are classified as “probable” carcinogenic.

Tanning Beds and Premature Skin Aging

Tanning beds are often the preferred choice of those who want to get a year-round tan without having to lay in the sun for hours (a 20-minute indoor tanning session is equivalent to a day of sunbathing). These beds work with the use of artificial sources of ultraviolet light. It can be ultraviolet-A (UVA), ultraviolet-B (UVB), or a combination of both.
UVA rays are longer than UVB and thus, penetrate deeper than the latter. It can reach the lower layers of the epidermis, causing the skin to produce more melanocytes. Melanocytes are what produce melanin, the pigment that causes the person to tan. The more melanin the skin produces, the tanner the person appears.
UVB rays, on the other hand, only penetrate the outer layers of the epidermis. It may not penetrate deeper into the skin layers, but UVB is considered as the chief contributor to skin cancer.
In many tanning beds, a combination of UVA and UVB are used to achieve one’s desired tan. UVA is what makes the person tanner while UVB plays a vital role in pushing melanin into the surface.
Skin Damage by UV Rays
Whether it’s UVA, UVB, or a combination of both, tanning beds can harm your skin significantly, causing it to age prematurely and increasing your chance of getting skin cancer.
The pigment produced during indoor tanning is a result of skin damage. When UV rays reach the skin, they interact with melanin, the skin’s first layer of protection. Melanin absorbs the UV rays to protect the skin from sun damage (the chemical reaction that happens during this process results to a tan). Sunburns result when we exceed the protection provided by melanin.
Constant and repeated exposure to UV rays eventually result in skin damage. UV rays can damage the skin’s collagen fibers. This process triggers the production of abnormal elastin. Abnormal amounts of elastin lead to the production of enzymes that cause malfunction and degradation of collagen. As this process is repeated, the skin ages prematurely. Some of the common signs of premature skin aging include wrinkles, fine lines, age spots or skin discoloration, actinic keratoses (scaly red patches), and dry and leathery skin.

Avoid Tanning Beds

The short-term bliss from using tanning beds isn’t worth it. Aside from the premature skin aging, constant use of tanning beds put you at great risk of skin cancer. Plus, there’s also a risk of developing dependency on it.
If getting a tan is a goal you have in mind, you may want to try these safer alternatives to tanning beds:

• Sunless tanning lotion
  There’s a broad range of bronzing lotions to choose from. It won’t be hard for you to choose one that suits well your skin tone. Many of these lotions have become better in their formulation due to the growing awareness on cancer risk from UV rays.
• Spray tan
  If you only opt to have a tan for a few days to a week, then you may want to consider getting a spray tan. It’s more expensive than bronzing lotions, but when done right, it will give you a hassle-free even tan that will last for a week.
  
• Body makeup
  Getting a sun-kissed glow is possible with some cosmetic products. A bronzer can give you a tan without damaging your skin and age it prematurely.

Image: Etsuko Naka

The skin changes as we age. However, some of us may age faster than the others. This can be a result of different factors including stress and lifestyle choices.

Factors Affecting Skin Aging

Stress
Stress is inevitable and although it’s seen as vital in improving productivity and efficiency, long-term exposure to stress can have detrimental effects on the health including the skin. Studies have it that stress can speed up the aging process by shortening the length of each DNA strand.
Every person has 23 pairs of chromosomes (23 from the father and 23 from the mother). Each chromosome serves as a DNA library with ends protected by structures called telomeres. Telomeres lose their structural integrity when they become shorter. When this happens, cells age and die faster.
Researchers found out that exposure to stress in various stages of life can accelerate shortening of telomeres.
Lifestyle Choices
Diet
Lifestyle choices can also have an effect on the speed of aging. A diet high in processed food doesn’t do anything good for the skin. Too much sugar, for instance, can cause skin dullness and wrinkle formation. In the bloodstream, sugar attaches to protein in a process called glycation. This process causes damage on the skin’s collagen and elastin. This can eventually lead to the skin getting brittled and wrinkled.
Tobacco Smoking
Several studies suggest that smoking can damage the skin through its effect on the capillary and arteriolar blood flow. Research also suggests that smoking may also cause damage to the connective tissues that help in maintaining healthy skin.
Alcohol Consumption
Too much alcohol consumption may also speed up the skin’s aging process. It has a dehydrating effect on the skin and decreases the body’s level of vitamin A which is vital for cell renewal and turnover. Deficiency in vitamin A also make it difficult for the body to fight off free radicals that cause skin damage.
Sun Exposure
Unprotected sun exposure doesn’t just increase your risk of skin cancer, it can also cause your skin to age prematurely. It can cause the skin cells of the upper and middle layers of the skin to die. While a single sunburn may not have detrimental effects on the skin, constant exposure to the sun without any form of protection can have compounding effects which can accelerate the skin’s aging process.

When to Start Checking for Signs of Aging

Since the speed of skin aging varies from one person to another, you shouldn’t wait for you to be in your 40s to start checking for signs of skin aging. By that time, it may be too late to do something about it.
Even if you’re still in your 20s, you can start checking for signs of skin aging such as:

1. Wrinkles
   Fine lines and wrinkles are the first noticeable skin changes that may appear starting at the age of 25. They can be found in different areas of the face including the forehead, outer corners of the eyes (also known as the crow’s feet or laughter lines), and between the nose and the mouth. These lines can get deeper as the skin further loses elasticity and volume.
   
2. Skin sagging
   Skin sagging is another sign to watch out for. Characterized by loss of contours, skin sagging can happen as a result of loss of volume. This can change the contour of the face and give one a sad or depressed look.
   
3. Dryness
   We normally lose our skin’s elasticity and firmness as we age. Typically, it can happen starting at the age of 50 and onwards.
   
   Skin dryness may cause the skin to look ‘crepey’ and may cause formation of deeper lines or wrinkles.

You need to act immediately once you spot any of these symptoms. You may want to consider changing your facial routine, seeing a skin care specialist, or trying facial yoga. Trying any of these can help in preventing further skin damage.