What foods accelerate ageing?



We all know that eating a balanced, nutrition-rich diet is one of the best ways to support healthy ageing. While ageing is a natural and inevitable process, the foods we choose can either help us slow its effects or speed them up.



Some foods protect our cells, while others can do real harm, accelerating the ageing process both inside and out. And the number one enemy for your skin is sugar. It raises blood sugar levels, which leads to a process called glycation.



What is glycation?



This happens when sugar molecules bind to proteins in your body. This creates compounds that build up over time and cause damage.



According to nutrition experts, these glycation end products can make tissues stiffer, leading to chronic disease, cardiovascular issues and accelerated ageing. They're also responsible for increasing wrinkles and dulling your skin tone, leaving it looking yellowish and tired.



Limiting fast-digesting sugars like those in sweets, pastries and white bread can help you avoid these effects and keep your skin healthier for longer.



Are there other foods to avoid?



Yes, and this time we're talking about a whole category of foods, processed fats. These include margarine, palm oil, fried food and deli meats, staples of many ultra-processed products. These fats are often cheaper and more readily used by manufacturers, but can wreak havoc on your health.



The World Health Organization, WHO, warns that these fats can clog arteries, raising the risk of heart attacks and early death. Cutting down on processed fats is a smart move for both your overall health and your skin's longevity.



What about salt?



Salt is another one to watch out for. While it is an essential mineral, too much of it can dehydrate your cells, causing wrinkles and making your skin look fatigued. Reducing salt in your diet can help your skin retain its elasticity and vitality.



And alcohol?



Alcohol has a similar effect. Drinking more than two glasses a day can dehydrate and damage cells, both inside your body and in your skin. Over time, this can lead to premature signs of ageing, from dryness to fine lines.



Is there any good news?



Yes, many foods help fight ageing. These include red fruits such as strawberries, raspberries and blueberries, leafy green vegetables such as cabbage and oily fish such as sardines. There you have it.



词汇表

nutrition-rich [njuˈtrɪʃn rɪtʃ] 营养丰富的

cell [sel] 细胞

blood sugar level 血糖水平

glycation [ɡlaɪˈkeɪʃn] 糖化，糖化作用（指糖分子与蛋白质等结合形成糖化产物的过程）

sugar molecule [ˈmɒlɪkjuːl] 糖分子

bind to [baɪnd] 与…结合，绑定到

compound [ˈkɒmpaʊnd] 化合物

build up 积累，积聚，增进

stiff [stɪf] 僵硬的，不易弯曲的

cardiovascular [ˌkɑːdiəʊˈvæskjələ(r)] 心血管的

wrinkle [ˈrɪŋkl] 皱纹，褶皱

dull your skin tone [dʌl][təʊn] 使肤色暗沉，使肤色失去光泽

yellowish [ˈjeləʊɪʃ] 微黄色的，发黄的

pastry [ˈpeɪstri] 油酥糕点，点心

processed fats [prəˈsesft fæts] 加工脂肪

margarine [ˌmɑːdʒəˈriːn] 人造黄油，人造奶油

palm oil [pɑːm] 棕榈油

deli meat [ˈdeli] 熟食肉类（如火腿、香肠、熏肉等）

staple [ˈsteɪpl] 主要成分，主要产品，主食

ultra-processed [ˌʌltrə prəˈsesft] 超加工的

wreak havoc [riːk ˈhævək] 造成严重破坏，肆虐

clog arteries [klɒɡ ˈɑːtəriz] 堵塞动脉

mineral [ˈmɪnərəl] 矿物质，矿物

dehydrate [diːˈhaɪdreɪt] 使脱水，使失去水分

retain [rɪˈteɪn] 保持，维持

elasticity [ˌiːlæˈstɪsəti] 弹性，弹力，灵活性

vitality [vaɪˈtæləti] 活力，生命力

premature [ˈpremətʃə(r); ˌpriːməˈtjʊə(r)] 过早的，提早的

fine line 细纹；微小的差别

raspberry [ˈrɑːzbəri] 树莓，覆盆子

blueberry [ˈbluːbəri] 蓝莓

leafy [ˈliːfi] 多叶的，叶子茂密的

oily fish [ˈɔɪli] 油性鱼类（富含Omega-3脂肪酸的鱼类）

sardine [ˌsɑːˈdiːn] 沙丁鱼



🪴翻译和pdf见公众号【琐简英语】，回复"1"可进入【打卡交流群】