“14 Foods That Make You Look Older!”

Your diet may be aging you beyond your years! Here's how to diminish the damage.

AGE-ACCELERATING FOODS: There's a reason why your skin feels a little off after a series of holiday parties, BBQs, or mojito-filled beach days: "What you eat affects your skin—for better or worse," says Ariel Ostad, MD, fellow of the American Academy of Dermatology. While a few indulgences won't age you overnight, a continuously poor diet can accelerate the aging process of your skin (and teeth) over time. Here are 14 foods to consume in moderation in order to look as young as you feel.

SWEETS: Sugar overload may kick-start a process called glycation. The theory: When you eat more sugar than your cells can process, the excess sugar molecules combine with proteins, creating "advanced glycation end products" (appropriately referred to as "AGES"), explains Dr. Ostad. Ultimately, AGES may damage your skin's collagen (the protein that keeps skin firm and youthful). Unsurprisingly, too much sweet stuff is also bad for your smile. "Sugar sticks to your teeth, encouraging bacteria, decay, and discoloration," says Brian Kantor, a cosmetic dentist who practices in New York City. If you treat yourself to something sweet, swish water around your mouth afterward to remove any buildup.

ALCOHOL: A healthy liver means healthy skin. "When your liver is functioning well, toxins that could potentially affect the skin are expelled naturally through your body," says Dr. Ostad. "But if toxins build up in your liver, and aren't broken down properly, your skin can develop a variety of issues, like acne, sallowness, and wrinkles." Drinking can also trigger Rosacea outbreaks. To top it off, alcohol is dehydrating and bad for your sleep, which was associated with accelerated aging in a Case Western Reserve University study. "Inadequate sleep is linked to wrinkles, uneven pigmentation, and reduced skin elasticity," says Dr. Ostad.

WHITE WINE: White wine falls into its own category because of its surprising dental damage. While a glass of red will give you instant "wine mouth," the acid in white wine damages your enamel and makes your teeth more prone to longer-lasting stains. So if you always end your day with a glass of chardonnay, your teeth may be more vulnerable to those coffee stains the next morning. Here's what not to do: brush your teeth immediately after drinking (same goes for any acidic drink). Brushing already acidic teeth can further the erosion of your enamel. "You need to give your teeth time to remineralize after being bathed in an acidic beverage," says Maureen McAndrew, clinical professor at the New York University School of Dentistry. "I'd wait an hour after drinking before lifting a toothbrush."

CHARRED MEAT: That black char on your burger? It may contain pro-inflammatory hydrocarbons, which could present a problem since inflammation breaks down the collagen in your skin, explains Dr. Ostad. You don't necessarily need to banish BBQ from your vocab, but at least make sure you scrape off the black stuff, and clean the grill afterward so you don't contaminate your next meal.

SALTY FOODS: You might not cook with salt, but that doesn't guarantee your intake is low. "Many canned foods are preserved with sodium, which can make you retain water and cause a 'puffy' look," says Ranella Hirsch, MD, former president of the American Society of Cosmetic Dermatology & Aesthetic Surgery, and dermatologist practicing in Massachusetts. If you need a quick fix, combat fluid retention with a moisturizer that contains caffeine (it's known for reducing puffiness when applied topically).

PROCESSED MEATS: Think: Deli meat, sausage, and bacon. "Many of these meats have sulfites and other preservatives, which can trigger inflammation in the skin, and accelerate the appearance of aging," says Dr. Ostad. They also tend to be high in salt, which can make you look puffy. (Not to mention, processed red meats have been linked to heart disease.) Try swapping the deli meat on your sandwich for chicken or turkey. If you can't say goodbye for good, use less meat, and load up on veggies.

SPICY FOOD: Spicy food aggravates rosacea-prone skin, but it can also do damage during menopause. "It's believed that the blood vessels in the skin are more reactive then," says Dr. Ostad. Since spicy food dilates your blood vessels, menopausal women may find their skin looking blotchy and less youthful during this time. Don't worry about indulging in the occasional spicy curry, but regular flare-ups could lead to spider veins, puffiness, and/or permanent redness, says Dr. Ostad. Order your food mild when possible.

RED MEAT: "Fatty meat generates free radicals," says Dr. Ostad. Free radicals are in search of missing electrons, they snag electrons from healthy cells, damaging them in the process. This damage ultimately affects your skin's ability to protect itself and generate collagen. While it's fine to eat a burger here and there, don't make it a daily habit. "You're better off with leaner meats, like a turkey burger or chicken," says Dr. Ostad. And remember to load up on antioxidants, both in your fridge and in your beauty bag: "Antioxidant-rich foods and serums help combat age-promoting free radicals," says Dr. Ostad. Look for serums that have vitamin C (also known as ascorbic acid).

ENERGY DRINKS: Energy drinks may make you feel like you have the pep of a kid, but they have a not-so-youthful effect on your teeth. In fact, teeth exposed to energy drinks were stripped of more enamel than sports drinks, according to a General Dentistry study. Energy drinks were also found to be more acidic—no coincidence there. (Remember: Acidity makes your teeth more vulnerable to stains.) If you really need your energy drink fix, sip from a straw: "The less contact with your teeth, the better," says Kantor.

LEMONADE: All citrus wears away your enamel, but lemons may be the worst of the worst: lemon juice created the most dental damage, compared to orange and grapefruit juice, in a General Dentistry study. "Add the sugar in lemonade to the equation, and you have enamel wear from the acid, plus plaque buildup from the sugar, creating stains and decay," says Kantor. As with energy drinks, sip from a straw if you must.

ANYTHING CAFFEINATED: "Caffeine is like any other diuretic; it can make you excrete fluid, and deplete your body of moisture," says Dr. Hirsch. And yes, that includes your skin: "Anything dehydrating can dehydrate your skin, making it look dull and aged." Good News: It's simple to combat the consequences of one too many cups of coffee. "Moisturizer, hands down, is the easiest way to look younger instantly," says Dr. Hirsch. Try one that has hyaluronic acid, a super-moisturizing ingredient that holds 1,000 times its weight in water.

TRANS FATS: In case the risk of heart disease isn't enough to make you swear off trans fats for good, they may also be bad for your skin. "Trans fats promote inflammation," says Dr. Ostad. (Inflammation is also bad news for your collagen.) Plus, the unhealthy fats may make you more vulnerable to UV damage, which is the number-one cause of aging, according to a preliminary mouse study published in Lipids. Don't be fooled by a label that says "0g trans fat," as it can still contain under 0.5g of the artificial fat. Make sure to avoid products that list a partially hydrogenated oil on the ingredient label, too.

COFFEE: Caffeine isn't the only reason drinking coffee can age you beyond your years—coffee is hard on your teeth. "Acidic beverages can create microscopic pores on the surface of the enamel, causing erosion overtime," says McAndrew. Not ready to give up your java? (You shouldn't: Research shows drinking coffee has several health benefits, including a possible link between coffee/caffeine and a reduced risk of skin cancer.) Just follow with a glass of water: "Water has a neutral pH, which washes away the acid," says McAndrew. "Sugar-free gum can also reduce discoloration, since it boosts your saliva production, and saliva remineralizes your teeth." (Remineralization helps protect your enamel.)

BLACK TEA: Thanks to the high tannin content, tea drinkers don't get off stain-free, either. Good news, though: a new study published in the International Journal of Dental Hygiene found that the casein in milk reduced tea-induced tooth stains. Make tea au lait your go-to, and pass on the lemon: Much like the acid in coffee, citric acid makes your enamel more porous, and thus more susceptible to stains, says McAndrew.

By Kiera Aaron (Healthy Living Magazine)

Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

“What to Eat Before and After a Workout?”

POWER UP YOUR WORKOUT: The right foods before and after exercise can boost your results. Like a car uses gas, your body burns carbohydrates for fuel. They give you the energy to power through that jog or fitness class. When you’re done, refueling with a combination of protein and carbs can help you rebuild muscle. Ready to make the most of your workout?

TIME IT RIGHT: Aim to have a snack or meal 1 to 3 hours before your workout. You can have tummy troubles if you chow down right before. That’s because more blood goes to your muscles during exercise, leaving less for digestion. After exercise, your body is ready to refuel and rebuild muscle tissue. Eat within an hour of finishing.

BEFORE - PB&J: The bread and jelly in this lunchbox staple serve up the carbs. They give you the energy your muscles need during exercise. The peanut butter adds a dose of protein, which helps you feel full, and that can help fend off post-workout cravings and binges. In fact, research shows that eating small amounts of peanuts can help you maintain a healthy weight. Headed on an easy walk or to yoga class? Half a sandwich may be all you need.

BEFORE – OATMEAL WITH LOW-FAT MILK AND FRUIT: Do you work out in the morning? Start your day with a bowl of high-fiber oatmeal and fruit. The carbs in the combo are digested more slowly, so your blood sugar stays steadier. You’ll feel energized for longer. For an extra dose of protein and bone-building calcium, stir in some low-fat milk.

BEFORE – FRUIT AND YOGURT SMOOTHIE: Smoothies are easy to digest, so you won’t feel sluggish during your workout. But many store-bought versions are high in added sugar. Whip up your own version with protein-rich yogurt and fruit, which packs in energy-boosting carbs. Blend it with water or ice to help you stay hydrated. Research shows that not getting enough fluids can zap your strength and endurance.

BEFORE – TRAIL MIX: It’s known as a hiking staple, but trail mix is a good snack for any workout. Raisins give you a quick hit of energy that’s easy on the stomach. Mix a small handful of them with a few almonds, which are high in protein and heart-healthy unsaturated fat. They also have an antioxidant that may help your body use oxygen better -- and give you better exercise results.

BEFORE – LOW-FAT LATTE AND AN APPLE: If you’re a coffee drinker, sip a latte before that morning or lunchtime fitness class. You’ll get protein from the milk, and the caffeine may ease muscle soreness and rev up calorie burn during exercise. Pair it with an apple for high-quality carbs. One warning: Caffeine can mess with your sleep, so avoid it in the afternoon. You could swap the latte for a glass of low-fat milk or piece of string cheese.

BEFORE – BANANA: Only have 5 or 10 minutes before your workout? Snack on a banana. Their easy-to-digest carbs power you up without weighing you down. They’re also a good source of antioxidants and potassium, a mineral that may help prevent muscle cramps. Toss one into your gym bag for a last-minute snack.

AFTER – EGG AND WHOLE-WHEAT TOAST: The toast’s carbs put back the energy you burned during exercise, while its fiber keeps your blood sugar levels even. Serve it with an egg to boost your results. They’re a complete protein, which means they have all nine of the essential amino acids your body uses to build muscle. No time for a post-workout scramble? Pack a hard-boiled egg with a whole-grain roll or crackers.

AFTER – CHOCOLATE MILK: This childhood favorite has the ideal ratio of carbs to protein -- about 4 to 1 -- to refuel and rebuild your muscles. One study found that athletes who had a glass after a workout recovered faster than those who had a carb-only sports beverage. Plus, chocolate milk is 90% water, so it replaces some of the fluids you lose during exercise.

AFTER – WHOLE-GRAIN TURKEY WRAP: After you wrap up your workout, whip up this easy snack or lunch. The whole grains give you high-fiber carbs, while the turkey has 12 grams of protein per 3-ounce serving. Swap the mayo for creamy avocado -- it’s high in potassium and magnesium, two minerals that can fend off muscle cramps. Bonus: Avocado is also packed with heart-healthy unsaturated fats and plenty of vitamins.

AFTER – GREEK YOGURT AND FRUIT: A cup of this creamy treat serves up more than 20 grams of protein. Topping your bowl with fruit adds energy-boosting carbs. If you use antioxidant-rich blueberries, you’ll get even more of a benefit. Research shows that eating them after a workout can help with the muscle inflammation brought on by exercise.

AFTER – SALMON WITH SWEET POTATO: This fish is high in protein and omega-3s -- heart-healthy fats that can ease the post-workout muscle inflammation that causes soreness. Pair salmon with a sweet potato for 26 grams of carbs and 4 grams of fiber to keep you full. You’ll also get all the immune-boosting vitamin A you need in a day. Serve your sweet potato roasted or mashed, but skip the high-calorie butter and cream. Use a drizzle of olive oil instead.

AFTER – CHICKEN, BROWN RICE, AND VEGGIES: There’s a reason skinless chicken breast is thought of as a slim-down food: Half of one packs in 27 grams of protein in only 142 calories. It also has a lot of vitamin B-6, a nutrient important for your immune system. Serve it with brown rice and veggies for the right combination of carbs and nutrients.

BEFORE, DURING AND AFTER – DRINK UP: Make sure you have plenty of water. How much? Use the following guidelines:

• Before exercise: About 2 to 3 cups
• During exercise: About ½ to 1 cup every 15 to 20 minutes
• After exercise: About 2 to 3 cups for every pound you lose during exercise (you can weigh yourself before and after your workout).

AFTER – SPORTS DRINK? If you exercise for an hour or less, water is all you need to stay hydrated. But if you go for longer, you need to replace electrolytes. These are minerals, such as sodium, potassium, and magnesium, that help you stay hydrated. You lose them when you sweat. Look for a drink that has electrolytes, like a sports beverage or coconut water.

FOODS TO AVOID: Steer clear of rich, greasy foods. Fat takes your body longer to digest, which can lead to stomach upset. For some people, lots of fiber or protein doesn’t mix with exercise. Every body is different, so pay attention to what works for you. If you’re taking part in a race, such as a 5K, stick with tried-and-true snacks and meals.

Reviewed by Christine Mikstas, RD, LD on November 29, 2016

Kelly Pritchett, PhD, RD, spokeswoman, Academy of Nutrition and Dietetics; assistant professor, sports nutrition, Central Washington University.

Academy of Nutrition and Dietetics: “Timing Your Pre- and Post-Workout Nutrition.”

American Heart Association: “Food as Fuel -- Before, During, and After Your Workouts.”

Mayo Clinic: “Eating and Exercise: 5 Tips to Maximize Your Workouts.”

USDA Nutrient Database.

Mattes, R. Journal of Nutrition, September 2008.

Barr, S. Canadian Journal of Applied Physiology, April 1999.

Woo, B. Journal of the International Society of Sports Nutrition, June 2012.

Hurley, C. Journal of Strength and Conditioning Research, November 2013.

Fernandez-Elias, V. International Journal of Sports Nutrition and Exercise Metabolism, February 2015.

Nieman, D. PLOS One, May 2012.

Pritchett, K. Medicine & Science in Sports & Medicine, October 2015.

Karp, J. International Journal of Sport Nutrition and Exercise Metabolism, February 2006.

McLeay, Y. Journal of the International Society of Sports Nutrition, May 2012.

National Institutes of Health Office of Dietary Supplements: “Vitamin A.”

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Much Love, Dr.Shermaine #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit

"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)
"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)