Gylcation Nation: Does Sugar Age You?

There’s just no way, nor necessity to sugarcoat it—you’re aging. So am I, so is the person next to you, their cat, and their grandma. This idea of aging preceding deterioration did not sit well with our self-conscious species. Through a long history of skincare and alchemy, long before we knew about the connection of sugar and aging, mankind has searched for anti-aging secrets to help them hold on to youth just that much longer. Now, millennia into the quest, unfortunately, there is still no way to stop aging, but we can do our best not to give it a leg up or speed up the clock by our lifestyle choices. 

No matter how many creams and devices grace your bathroom cabinets, lifestyle still matters more. Everything we do matters, and what we do daily - such as food, sleep, or drink - matters most. The "Does sugar age you?" debate is no longer debatable. Sugar causes aging via the process of glycation, and that is a fact. But, can you reverse sugar damage to skin if you've already noticed some signs, and how would one go about it? You don’t have to follow crazy, strict regimens to do so, starve yourself, or live on hope, daydreams, and supplements. 

We all intuitively and experientially know that the sugar and skin aging paradigm is right, and that balance and protection are what keep us looking and feeling young. We also know that watching what you put in and on your body makes a huge difference and can influence how well or poorly your skin ages. 

How does sugar age you?

What does sugar do to your skin? The glycation process is the most relevant thing to remember when thinking about sugar and aging (and health) of the face and body. The not-so-sweet effects of sugar, added sugar, and simple carbohydrates can be blamed on how our bodies break down glucose. In normal amounts, we love and need glucose; each cell can burn it for energy. It is so useful that our bodies will produce glucose from fat and protein (gluconeogenesis) if we don't consume it (ideally from whole food sources). But once we start overdoing it, as our modern gastro landscape is priming us to do, we cross the threshold and run into trouble.
 

Does sugar cause wrinkles? 

Glycation directly causes skin aging. It is a big word denoting that a sugar molecule bonds to a protein or lipid (fat) molecule, creating "advanced glycation end products (AGEs)". According to a study published in Pathologie Biologie, accumulation of AGEs contributes significantly to skin aging, leading to wrinkles, sagging, and dullness over time (Pageon, 2010). These AGEs effectively break down collagen and elastin, which are mainly responsible for keeping skin plump, youthful, and firm. Deterioration of collagen and elastin fibers leads to visible sugar wrinkles. Thus, being a chronic consumer of simple carbs and a sugar addict puts us on a fast track towards premature aging.

It is different with low to moderate sugar consumption (including the carbs you'd get from, let's say, broccoli or a boiled potato) because it will all readily be burned for energy. Maybe that extra potato you enjoyed will be stored as minimal subcutaneous fat for a day when you're too busy to eat lunch. There will be nothing left to pray on the proteins or lipids. A piece of cake at a friend's birthday will also not do much if your diet is otherwise balanced. The problem here lies in the chronic and excessive consumption. 

Inflammation & oxidative stress

But glycation is not the only villain. Excess sugar has many dark tunnels through which to rob you of your youth and health. One of the most sinister is chronic inflammation, which uses the natural function of the immune system against us, and oxidative stress. So yes, sugar causes aging, but it can also make you sick. Researchers found that high-glycemic diets are associated with increased inflammatory markers, accelerated biological aging, and increased health risk. There are, of course, other factors in aging and healthy longevity we have no control over, such as environmental factors like pollution or genetics, but diet may be the one we have the most control over, making it that much more important. 

What are the signs of a "sugar face"?

What does sugar do to your skin? British Journal of Dermatology says that women around age 35 are in the best position to notice sugar aging as the natural skin mechanisms start slowing down and skin gets less able to defend itself. The accumulation of oxidative damage, hormonal changes, and AGEs can no longer be counteracted by youthful speeds of collagen and elastin synthesis, and one morning you wake up and stare at your sugar face, wondering what happened. It was not an overnight change, and it will not be an overnight fix.

To be sure it's sugar face, look for:

• The skin surface is harder and shinier than usual, and it feels like someone has added another layer of skin.
• You feel and look puffy, like your face is retaining water (which could be true due to low-grade chronic inflammation).
• Deep lines above the upper lip may be one of the first to appear due to the constant activity of the circular muscle around the mouth.
• Sudden discolorations and hyperpigmentation. This could also be UV damage or a combination of both.
• Deep crevices appear, and once charming laugh lines deepen to unattractive canyons. You will not really be able to erase those, as they are a normal part of facial expressions, but you can fade them.
• The skin around the jowl area starts going south. Gravity is a cruel mistress and will eventually sag everything, even without our help. Overloading on sugar is like being robbed and helping the burglars carry your stuff out. No. Fight for your stuff. 
        

Can you reverse sugar damage to skin?

Far from being just something dealt with by lab coats around the globe, sugar aging and the stories of life (and body) changing experiences of cutting down are a bit of a recurring theme in wellness communities. Those who've succeeded in escaping the sticky trap seem to agree on the benefits of limiting or quitting sugar altogether:
 

• Brighter and firmer skin
• Improvement in rosacea and eczema
• Increased endurance, less recovery
• Fewer breakouts
• Decrease in visceral (belly) fat
• Better sleep
• More energy
• Fewer flus and colds. 
   

So, can you reverse sugar damage to skin? Yes, by opting for a little added sugar detox, reducing the amount of sugars you consume (or ideally eliminating sugar; easier said than done). The body got used to the large amounts of sugar, and the bad gut bacteria will crave sugar, so the craving you'll feel is mostly not yours. It will help to increase the intake of protein and natural fats to keep the munchies monsters at bay, especially when you're just starting. If you undereat, you'll fall off the wagon. Hunger always wins in the end, so don't just stop eating everything but salad. This is not helpful as a long-term strategy. If you do fall, the wagon will wait for you; it's your wagon. Just get back on and continue.

One common theme in community discussions is also exploring alternative sweeteners. Natural sugar substitutes like stevia, monk fruit, or allulose don’t trigger glycation the way refined sugars do, but still, any sweetener should be taken with caution. Using these alternatives can be a smart move in preserving your skin and health, especially while you're tapering off sugar. However, remember that overuse of substitutes could mess with your gut flora, so keep it reasonable. As you lower your sugar intake, your preferences will change, your taste buds will rehabilitate, and you'll start noticing that what was normal to you before is way too sweet now.

Conclusion

Does sugar make you look older? A large body of research would strongly suggest yes. From triggering glycation to increasing inflammation and degrading collagen, sugar affects how we look and feel, aging us prematurely, inside and out. Whether you're on a preventative or recovery wellness journey or simply sugar-curious, you need to be aware of the link between sugar and skin aging

Of course, it’s nice to treat yourself every once in a while. We're not robots, and perfection is not necessary. Just try to do better than the last time. Small changes will accumulate. When you do indulge, try finding common-sense substitutes for the processed counterparts, which are almost certainly laced with added sugar. Do you know how ridiculously easy (and cheap) it is to make ice cream at home, how good proper dark chocolate tastes, and how it benefits your body? Simply put, eat food, not products. Aging may not be avoidable, but sugar aging is. Stay sweet, curious, and beautiful, and enjoy living in your skin. 


Disclaimer: The information on this website and any related links are for general informational purposes only and should not be considered a substitute for professional advice. Do not use the information on this website to diagnose or treat any medical or health condition. If you have or suspect you have a medical problem, contact a professional healthcare provider.