Skin Glycation: The Not So Delicious Side Of Sugar

You wake up, a bit groggy and kind of bloated, but happy. The holiday season was a blast, with delicious sweet treats, cakes, cookies, and clinking glasses at every corner. If the room were circular, the sweet corner would have still found you. You acknowledge these extra few pounds you've found and choose not to step on the scale, embracing blissful ignorance of their exact number. 

But as the face in the mirror stares at you, something is off. What is this? The crows have left their feet by your eyes, and that line from the nose to the corner of the mouth seems a bit more sinister as you try to fake a smile. Where is your smooth forehead? This is the bitter side of sugar feasting - the process known as skin glycation that leads to premature aging. As you try to pull your face back with both hands to turn back time, and curse the delicious pies accordingly, you decide to reverse this sugar face and learn what skin glycation is. You're at the right place. Come along. 

What is Glycation?

Glycation is a process that occurs between sugar molecules, lipids, and proteins that creates compounds called Advanced Glycation End-products (AGEs). It happens as you brown that bread crust in the oven or sear the meat in a frying pan. Glycation skin processes are also basically the same occurrences, just not as fast as your gastro glycation. Basically, you're "browning" slower. Glycation products are delicious, giving off those wonderful mouthwatering aromas. French chemist Louis Camille Maillard discovered glycation in the early 20th century. He noticed that when amino acids (proteins) are heated with sugars, they form a yummy brownish-yellow compound. This reaction is now known as the Maillard reaction. When prepared with heat, all organic things will get some AGEs, but the differences between a chicken soup and a doughnut are massive... and cumulative. 

Skin glycation involves excess sugars binding to proteins or lipids, forming AGEs that accumulate in the skin and damage key structural proteins like collagen and elastin, which are responsible for keeping skin firm, plump, and youthful. As you already know, a deteriorating structural protein means a deterioration in the structure it was upholding aka your perky skin.

The Effect of Glycation on Skin

If left to rage, over time, the process leads to what many refer to as glycated skin. What does skin with glycation look like? It is characterized by wrinkles, loss of elasticity, dullness, and a rougher texture. But glycation doesn't just affect the surface. What you see is just a reflection of the impact on the deep architecture of the skin, accelerating the visible signs of aging from the inside out. 

The real problem of glycation is the glycated proteins that stagnate in the body, particularly in the dermis. They are fertile ground for the multiplication of free radicals and the appearance of oxidative stress, which is particularly harmful to the skin. Advanced glycation end-products (AGEs) play a significant role in the aging process, both internally and externally. When AGEs accumulate in your skin, they lead to the breakdown of collagen and elastin, two proteins responsible for keeping your skin looking plump and youthful. As the collagen and elastin fibers lose their elasticity, your skin becomes less resilient, and wrinkles start to form. These wrinkles are often deeper and more pronounced in glycation-affected skin. Glycation also contributes to the appearance of fine lines, especially around the eyes and mouth, where the skin is thinner and more prone to damage. In other words, glycation can speed up the aging process. Glycation also increases inflammation, leading to acne breakouts and other skin problems.  

How to Prevent Glycation

Glycation is a process that occurs naturally, and to a certain extent, it's unavoidable – even with normal glucose levels, the process can occur. Nevertheless, it's important to be aware that high-sugar diets can accelerate the formation of AGEs. This emphasizes the importance of mindful dietary choices to minimize the harmful effects of glycation. Here are the steps you can take to reduce the impact of glycation on your skin and overall health:

Avoid Refined Sugar

Avoid foods that are high in sugar or carbohydrates. These include sweets, processed foods, fruit juices, and white bread. Opt for a balanced diet rich in fruits, vegetables, lean proteins, and whole grains.

Consume Antioxidant-rich Foods

Antioxidants help protect the skin from the oxidative stress caused by glycation. Berries, dark chocolate, and green tea are excellent sources of antioxidants that can help counteract the effects of glycation on your skin and overall health. Raw fruit and veggies are also high in antioxidants. Plus, they contain enzymes that can help repair damage caused by glycation. 

Drink Plenty of Water

Drink plenty of water to keep your skin hydrated, which can help maintain its elasticity and minimize the appearance of wrinkles.

Eat Food Rich in Collagen

Bone broth, bones and skin of fresh and saltwater fish, and meat full of connective tissue are all considered food rich in collagen. Eating foods that support collagen production won’t directly result in higher concentrations in your body. However, it should be incorporated into your diet as a part of a healthy eating plan.

Exercise

Physical activity increases circulation, helping to maintain stable blood sugar levels and preventing the excessive buildup of sugar in your bloodstream. Engaging in a consistent exercise routine contributes to overall better health and a decreased risk of glycation-related issues.

Use Sun Protection

Wear sunscreen daily to shield your skin from UV radiation, which can intensify glycation-related damage.

Collagen-Boosting Skincare 

Use skincare products that contain ingredients like hyaluronic acid, retinol, and vitamin C, which can help boost collagen production and protect your skin from glycation damage.

Slow Cooking

High temperatures can accelerate the production of advanced glycation end-products (AGEs) through a process known as the Maillard reaction. The Maillard reaction is a complex chemical reaction that occurs when heat is applied to foods containing sugars and amino acids (protein building blocks). This reaction is responsible for the browning and development of desirable flavors in many cooked foods, such as roasted coffee, grilled meats, and baked bread. High temperatures during cooking, especially methods like frying, grilling, and baking, accelerate the Maillard reaction, leading to increased production of AGEs in the food. Additionally, foods that are exposed to extended periods of high heat are more likely to accumulate higher levels of AGEs. This is why it's recommended to use gentler cooking methods like steaming, poaching, or slow cooking to minimize AGE formation, especially when preparing protein-rich foods. There are some foods that are particularly high in advanced glycation end-products. These include processed meats (bacon, ham, sausages), fried foods (french fries, chicken nuggets), grilled meat, and sugary foods (cookies, cake and other sweets).  

Can Glycation Be Reversed?

While glycation as a natural process can’t be stopped, it can be slowed down, and its effects can be reversed to some extent. Our body uses antioxidants to combat the adverse effects of glycation on the skin, but this is often not enough. In addition to proper skincare, it’s important to follow healthy lifestyle habits and reduce exposure to factors that cause and accelerate glycation.