A Sweet Deception
Excess refined sugar is a stealth saboteur. It is pleasurable while we are enjoying its sweetness, and while the “sugar high” can be addictive — what follows wreaks havoc on our health and our skin.
While we are already aware that eating too many sweets can pack on the pounds, did you know it can also make you age faster, both internally and externally? It accelerates the more obvious signs, such as sagging skin, wrinkles, and a dull complexion, as well as overall biological aging. And it’s not just that piece of cake or candy — any food that is high on the glycemic index that causes a spike in blood sugar contributes to rapid aging. Pizza and white potatoes, I’m looking at you! It all comes down to a process known as glycation, which we will explore in this post. But first, let’s take a look at the findings of a fascinating study about high-sugar diets and aging.
The Research
A study published in the journal JAMA Network Open may give you pause for thought before reaching for that sweet treat.1 Scientists at UCSF Osher Center for Integrative Health have found that sugar consumption is linked with signs of biological aging at the cellular level — including your skin.
For the study, the team investigated a cohort of 342 middle-aged women that was evenly split between black and white who were from different socioeconomic backgrounds. This is an important distinction as previous studies on epigenetics and diet have typically only involved caucasian individuals, making it difficult to apply the findings to a broader population.
The quality of their diet was measured using the aMED Index, which rates a diet as to how closely it resembles a Mediterranean diet, as well as the Alternative Healthy Eating Index. Researchers then compared these scores with GrimAge2, an epigenetic clock that interprets DNA methylation — a cellular process that turns genes on and off. It is used to estimate epigenetic age because patterns in DNA have been shown to accurately reflect biological age.
Perhaps not surprisingly, participants who had a higher quality diet showed slower epigenetic aging, while those with high sugar intake had the opposite. However, the team is quick to point out that the impact of a healthy diet outweighed sugar intake. Be this as it may, reducing refined sugar intake — which is largely found in processed food — is one of the best methods for improving diet quality.
Moreover, consuming sugary foods can also speed up skin aging because elevated blood sugar levels contribute to the breakdown of collagen, which in turn form advanced glycation end products (AGEs) that diminish skin elasticity. Heavily processed and high glycemic foods negatively impact skin health because of this process.
“Our findings appear to fit well with the general nutritional epidemiology literature that finds added sugars to be related to chronic diseases such as cardiometabolic conditions and cancer and related processes such as inflammation, all of which track with aging and are one manifestation of wear and tear on our bodies over time,” says Dorothy Chiu, PhD, a Postdoctoral Scholar at the UCSF Osher Center for Integrative Health and lead researcher for the study.2
My Top Anti-Aging Lifestyle Tips
As noted above, diet is extremely important not only to keep your youthful glow, but also to avoid advanced glycation end products. A whole food, green Med diet is an excellent option. Exercising, such as going on a walk after eating, is another way to keep blood sugar levels in check. If you do eat a sweet treat or a high glycemic food, try to aim for earlier in the day or even morning time as your body is more efficient in processing sugar, compared to later in the day. For a comprehensive anti-aging protocol, see my Holistic Guide to Wellness.
For anti-aging topical support, I personally use Herbal Face Food serum and cream. These products hydrate, decrease wrinkles, boost elasticity, calm inflammation, and give my skin a youthful glow. Plus, they are 100% plants without any synthetic ingredients. Both work at a cellular level and address the top signs of aging in 3-days or less — I use them daily and have been impressed with the results! If you would like to give these products a try, use the code “NICOLEA20” at checkout for a 20% discount.
Since blood sugar levels can make or break your skin and overall health, herbal tinctures are your top anti-aging ally. For this purpose, I recommend our Heart Health Blend. This concentrated extract encourages cardiovascular and metabolic health, helps to regulate blood glucose, lowers LDL cholesterol, reduces inflammation, and maintains healthy blood pressure levels.
It contains potent extracts of Hawthorn, Tulsi (Holy Basil), Fenugreek, and Bilberry for blood sugar and blood pressure regulation, improved circulation, and overall heart health. This powerful blend is also outstanding for supporting vision and the eyes. Interested in learning more about how this formulation can help you achieve your wellness goals? Tap HERE.
The Takeaway
Excess refined sugar may be tempting, but its effects on health and skin aging are anything but sweet. Research shows that high sugar intake accelerates aging at the cellular level, leading to sagging skin, wrinkles, and other signs of premature aging due to a process called glycation. A recent study highlights the link between sugar consumption and biological aging, reinforcing the importance of a nutrient-rich diet. To combat these effects, adopting a whole-food, Mediterranean-style diet, regular exercise, and mindful sugar consumption can help maintain youthful vitality. Additionally, incorporating herbal skincare and targeted tinctures, like Herbal Face Food and our Heart Health Blend, can further support overall vitality and skin health.
Here’s to aging well!
Nicole Apelian
Nicole’s Apothecary Products in this Post
Heart Health Blend Tincture
References
- Chiu DT, Hamlat EJ, Zhang J, Epel ES, Laraia BA. Essential Nutrients, Added Sugar Intake, and Epigenetic Age in Midlife Black and White Women: NIMHD Social Epigenomics Program. JAMA Netw Open. 2024;7(7):e2422749. doi:10.1001/jamanetworkopen.2024.22749
- “Eating a Healthy Diet with Less Sugar May Slow Signs of Biological Aging” by Gigen Mammoser — Fact checked by Jennifer Chesapeake, MSJ. Healthline, July 31, 2024. https://www.healthline.com/health-news/healthy-diet-less-sugar-biological-aging
