Does Mediterranean diet and intermittent fasting help delay skin aging?

Question

Hello doctor,

I am a 52-year-old woman. I am not taking any medications and have started strength training exercises, but my skin and face still look dull and aged. Would changing my diet help delay the aging process? Which type of diet is recommended at this age? Is the Mediterranean diet helpful, or is intermittent fasting better? Can I combine them? What essential nutrients should I include in my diet? Please explain the Mediterranean diet in detail and how to follow it regularly.

Kindly provide your suggestions.

Answer 1

Hello,

Welcome to icliniq.com.

I read your query and understood your concern. Firstly, I would like to inform you that as we age, the body's ability to absorb vitamin B12 decreases. To avoid deficiency, older adults should regularly consume foods rich in vitamin B12, such as meat, poultry, fish, eggs, and dairy products. I suggest you consult a doctor to determine if a vitamin B12 supplement may also be necessary.

Collagen makes up 30 percent of your body's protein and provides structure, support, and strength to your skin, muscles, bones, and connective tissues. While scientific research on most collagen supplements is limited, a well-balanced diet provides the raw ingredients needed for your body to produce collagen naturally.

Choosing foods low in nutrients and antioxidants can contribute to oxidative stress, which accelerates aging. Oxidative stress begins with free radicals (uncharged atoms) with an unpaired number of electrons that can damage cells and tissues.

Nutrition plays a crucial role in understanding aging risk factors. Conditions such as sarcopenia, frailty, undernutrition, and obesity are frequently observed in older populations.

I suggest you consume below mentioned foods:

Romaine lettuce: High in vitamins A and C, which help reduce inflammation.
Tomatoes: Rich in lycopene, a nutrient with antioxidant properties.
Salmon: High in omega-3 fatty acids, which combat inflammation.
Lentils and beans: Good sources of protein, fiber, and various nutrients.
Oatmeal: Provides fiber and other essential nutrients.

It is important to note that while eating specific foods will not make you look significantly younger, a balanced diet is a crucial aspect of aging well. Incorporating nutrient-dense foods into your diet can help you look and feel your best as you age. Generally, aim to include healthy sources of protein and maintain a diet rich in plant-based foods, including vegetables, fruits, beans, nuts, and seeds. Fatty fish like salmon can add additional skin-healthy nutrients. Hydrating beverages, such as water and green tea, are also highly beneficial.

I hope this has helped you. Kindly follow up if you have more doubts.

Thank you.