Forget about not eating after 6 p.m. and counting calories until you pass out. Constant dietary restrictions may certainly produce quick results, but they don’t lead to meaningful long-term outcomes. The key discovery of recent years is that it’s not just what you eat that matters, but also how often. You can enjoy a delicious dinner every day and stay in great shape. And if you follow a specific dietary plan, you can maintain your beauty and prolong your youth — and even reverse the aging process.
Sugar: Collagen’s Number One Enemy
There is one point on which most scientists agree: sugar intake should be minimized. Glucose literally shuts down two “youth” genes — AMPK and sirtuins. It binds to proteins, effectively “caramelizing” them, and blocks their activity — which may lead to type 2 diabetes and cardiovascular problems. And when sugar molecules stick to collagen and elastin — the proteins that keep the skin supple — wrinkles and the first signs of skin aging appear.
Take a break from sugar, and your gut microbiome will change on its own — vegetables will start to taste better than desserts. Not because it’s forbidden. But because it really is tastier.
Why Protein Is Important in Your Diet
Meat activates the mTOR gene, which prepares the body to build muscle — great if you’re actively working out, but not the best strategy in the long run. Because mTOR can do much more for your body than just build biceps.
When protein intake is limited, mTOR triggers the process of DNA repair — that is, rejuvenation. So, you don’t have to give up protein entirely, but it’s worth cutting back on red meat and having mostly plant-based days throughout the week. This allows the body to experience a mild deficiency and activate repair mechanisms — old, modified proteins simply accumulate in the tissues if they aren’t given a chance to renew themselves.
Disclaimer: Protein restriction isn’t recommended for everyone — some people are already deficient in it. All of this should only be done after a diagnosis and consultation with a specialist.
Flawless skin starts from the inside
It has been proven that ingredients and products such as acids and retinoids are excellent for improving skin condition. But if you have dehydrated — and, as a result, sensitive — skin, using them won’t do you any good. You must first prepare your skin: restore the hydrolipid barrier, the skin microbiome, and pH balance; resolve dehydration; and only then move on to acids and retinoids. The same applies to dietary changes. First, prepare your body for a dietary change; start by gradually adjusting your diet and allow your body time to adapt. If you have gastrointestinal issues or any other medical conditions or contraindications, you should not do this. Therefore, be sure to consult your doctor before choosing a diet or changing your eating habits.
What the Studies Show
In 2013, the Adventist Health Group conducted a large-scale study to assess the impact of different diets on mortality risk. According to the results, lacto-vegetarians (who do not eat animal products other than dairy) have a 10% lower mortality risk compared to non-vegetarians.
For vegans, the risk is 15% lower. And for pescetarians (people who exclude meat but include fish and seafood), the figure is 19%. From this, we can conclude that the latter dietary pattern has the most beneficial effect on the body among those listed.
Meanwhile, researchers at Brigham and Women’s Hospital, a teaching hospital affiliated with Harvard Medical School, found that among healthy American women aged 25 and older who participated in the study, those who followed the Mediterranean diet had a lower risk of mortality. The scientists determined that, in the long term, the Mediterranean diet reduces the risk of all-cause mortality in women by 23%.
And this is probably the best way to eat healthily of all: plant-based foods, olive oil as the main source of fat, usually fish, poultry, dairy products, eggs, a glass of red wine — and even meat or sweets on rare occasions. No strict prohibitions.
Important
Don’t rush to cut anything out of your diet tomorrow — this isn’t a call to immediate action, but rather an opportunity to think about improving your diet, getting tested, and consulting with a doctor.
Strict restrictions are just as harmful as too much sugar — your mind, especially when under stress, doesn’t like that. Choose what shows love for your body and its needs.
