Decades of research have shown inflammation, the body’s mechanism to protect against infection, causes cell damage even as it repairs. One of the essential results of inflammation is high levels of free radical creation. These free radicals can in turn break down a cell’s ability to function, causing more inflammation as the body attempts to repair itself. This can cause a chain reaction in which a burst of free radicals attack the cell plasma membrane, resulting in more inflammation and more free radicals.
The weakening of the skin cell structure results in discoloration and the loss of skin’s firmness, elasticity, and youthful, radiant appearance. To fight aging from the outside in, focus on building your diet around anti-inflammatory foods with antioxidants and essential nutrients that Dr Nicholas Perricone suggests.
First, Dr Nicholas Perricone recommends high-quality proteins, like that found in:
* Fish, such as Wild Alaskan salmon, halibut, and sardines
* Poultry, mainly skinless chicken or turkey breast
* Legumes, especially lentils and chickpeas
These proteins contain essential fatty acids that reduce inflammation and heal dry skin, which is more prone to wrinkles.
Be sure to get your dose of healthy fats from other sources such as:
- Nuts and seeds, particularly almonds, walnuts, hazelnuts, and pecans
- Olive oil
Dr Nicholas Perricone also recommends choosing low-glycemic carbohydrates found in whole grains like old-fashion oatmeal and legumes. The glycemic index (GI) ranks carbohydrates according to how they effect blood glucose levels. Lower GI carbohydrates cause smaller fluctuations of blood glucose and insulin levels. Large quantities of insulin signals the body to store fat and increases inflammation. Low GI foods reduce risk of disease, increase weight loss, and reduce inflammation. Some examples of ways to incorporate whole grains are multigrain bread, oatmeal, and whole wheat pasta.
Eat lots of colorful fruits and vegetables, which contain high levels of antioxidants and fiber and tend to have low GIs, like:
Water is a crucial component of the Dr Nicholas Perricone anti-aging diet because dehydration makes the body more susceptible to aging. Drink 8-10 glasses of pure spring water daily, which is essential for metabolizing fat and flushing wastes out of cells. Finally, antioxidant-rich beverages such as green tea also combat free radical damage and inflammation.
Following an anti-inflammatory diet is just part of Dr Perricone’s 3-tier system for younger skin. Be sure to learn about the other two tiers (i.e. taking antioxidant supplements and applying topical treatments) to put your skin on the rejuvenation fast track.