This is the second part of my series regarding PCOS. The zone impacted by PCOS with acne breakout is the chin and jaw line. As you learned last week this is due to a Hormone Imbalance directly caused by PCOS. I also gave you information that can reduce the reactions of PCOS. This article is the next step to understand how food and it’s preparation can also reduce the symptoms of PCOS. But this is not only for those with PCOS, this article is soooooo interesting I recommend it for all of us to read!
What are AGE”? (AGEs) Advanced glycation end products are proteins or lipids that become glycated as a result of exposure to sugars. * Defined by The American Heart Association.
This report reinforces previous observations that high temperature and low moisture consistently and strongly drive AGE formation in foods, whereas comparatively brief heating time, low temperatures, high moisture, and/or pre-exposure to an acidified environment are effective strategies to limit new AGE formation in food. The potentially negative effects of traditional forms of cooking and food processing have typically remained outside the realm of health considerations. However, accumulation of AGEs due to the systematic heating and processing of foods offers a new explanation for the adverse health effects associated with the Western diet, reaching beyond the question of over-nutrition. * American Diabetes Association
The current AGE database demonstrates that a significantly reduced intake of AGEs can be achieved by increasing the consumption of fish, legumes, low-fat milk products, vegetables, fruits, and whole grains and by reducing intake of solid fats, fatty meats, full-fat dairy products, and highly processed foods. These guidelines are consistent with recommendations by organizations such as the American Heart Association, the American Institute for Cancer Research, and the American Diabetes Association. It should, therefore, be possible to integrate this new evidence into established guidelines for disease prevention as well as medical nutrition therapy for a wide variety of conditions. **
Equally important, consumers can be educated about low-AGE–generating cooking methods such as poaching, steaming, stewing, and boiling. For example, the high AGE content of broiled chicken (5,828 kU/100 g) and broiled beef (5,963 kU/100 g) can be significantly reduced (1,124 kU/100 g and 2,230 kU/100 g, respectively) when the same piece of meat is either boiled or stewed. The use of acidic marinades, such as lemon juice and vinegar, before cooking can also be encouraged to limit AGE generation. These culinary techniques have long been featured in Mediterranean, Asian, and other cuisines throughout the world to create palatable, easily prepared dishes. **
Usually, when you eat food, the body breaks down carbohydrates into sugars like glucose and fructose. It then uses these sugars to fuel everything you do. Sometimes, however—particularly as we age, and when we consume too many sugary or high-glycemic foods—these sugars react with proteins and fats in an abnormal way, producing harmful molecules called “advanced glycation endproducts (conveniently acronymned: AGEs).” This process is called “glycation.” * American Diabetes Association
The British Journal of Dermatology reported that after the age of 35, glycation in the skin increases and continues to do so as we get older. Worse—when we’re exposed to UV rays, it accelerates glycation, further aging the skin.
Scientists exposed glycated skin cells to UV rays, and found that the formation of AGEs increased. “These results confirmed a marked increase of AGEs during intrinsic ageing in normal human skin,” the researchers wrote, “and also suggest that glycation is enhanced in photoaged skin.”
Other effects of AGE formation include:
• Age spots
• Fine lines and wrinkles
• Hardness of skin
• Dull skin
• Uneven skin tone
• Sagging and bagging
• Degradation of collagen
Preventative measures to control AGE’s in your life:
Control blood sugar levels: If you’re diabetic, you already know this is key to your overall health, but now you know it can also be an anti-aging technique. Even if you’re not diabetic, though, blood sugar spikes can affect the condition of your skin. Try to maintain a steady level. How can you tell? By the energy you feel. Fuel your body with low-glycemic foods and eat every three to four hours.
Cut back on sugary items: Next time you feel a craving for that powdered donut, look in the mirror. Is it worth new wrinkles? This may help you choose a piece of fruit or cup of unsweetened yogurt instead!
Choose low-glycemic foods: It’s not just sweets that increase blood sugar. Remember that many foods, like white bread, white rice, white potatoes, and similar items break down quickly in the body, spiking blood sugar levels. These are foods that rate high on the glycemic index. Choose foods on the lower end—they take more time to break down, helping to stabilize blood sugar levels and keep you satisfied. Look for nuts and seeds; lean meats; eggs; tofu; most vegetables; healthy grains like barley, quinoa and rolled oats; yogurt; and low-glycemic fruits like berries, plums, peaches and cantaloupe.
For more low-glycemic foods, see this handy chart
Watch the barbeque: Barbequing, searing, and broiling food can actually create AGEs in the food—before you even eat it! Whenever you see that blackened meat look, you’re looking at AGEs. If you eat them, you’re adding to what’s already in your body. Consider enjoying food not so well done, and cook meats low and slow.
Protect your skin: UV exposure increases the formation of AGEs. Protect your skin from the sun, always! Try zinc oxide. Remember that glycation affects all of your skin, not just your face, so protect hands, neck, arms, and legs, too, whenever they’re exposed.
Maintain a healthy weight: Research has found that excessive weight or waist size can increase the formation of AGEs.
Lift a few weights: Muscles consume glucose, so the more muscle you have, the more glucose your body will take up. As we age, we naturally lose muscle. Reduction in muscle mass can increase blood sugar levels, leading to increased AGEs. Regular weight training can help counteract this affect.
Watch the alcohol intake: Researchers have found that alcohol enhances glycation stress.
Boost your antioxidant intake: All fruits and veggies, as well as things like dark chocolate and tea, have powerful antioxidants that help protect cells from glycation. Getting a regular supply of these in your diet helps to save your skin from the effects of AGEs.
Consider a vitamin B supplement: Studies have found that vitamins B1 and B6 help inhibit the formation of AGEs. Another promising compound that protects against AGE formation is carnosine. Seek guidance from your Dietician or Doctor to decide what are the best supplements for you.
Here is a great article for you to view from Dr. Perricone, M.D.; Leading Dermatologist on Sugar.
Sugar, Starch, and Glycation: The Not-So-Sweet Science of Aging
High-glycemic foods are chief among the engines driving premature degeneration
by Nicholas V. Perricone, M.D.
** = https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564