Not only does our diet affect our physical health, but it is also closely related to our skin and appearance. We have discussed "gluten face" in our previous article (for details, visit: Do You Have Gluten Face? How Does Gluten Affect Our Skin and Appearance), and now, let's delve into "sugar face" and how sugar affects our skin and appearance.
Sugar is a type of carbohydrate that comes in various forms, including glucose, fructose, and lactose, and it is a common nutrient found in human diets that provides energy to the body's cells and tissues.
Common sources of sugar in daily life include grains (such as white rice, bread, cereals, oats, etc.), soy and soy products (like tofu, soy milk, soy yogurt, etc.), fruits, certain vegetables (such as potatoes, kale, carrots, etc.), nuts and seeds (like walnuts, almonds, etc.), dairy products (such as milk, cheese, yogurt, etc.), sweets (like cakes, cookies, candies, etc.), beverages (such as soda, fruit juice, sweet tea, coffee, etc.), and various processed foods.
When we consume foods containing sugar, enzymes in our saliva begin to break it down. Subsequently, sugar enters the stomach and intestines, where digestive enzymes further break it down into simple sugars like glucose and fructose. These simple sugars are then absorbed to enter the bloodstream, delivering energy to tissues and cells in the body or stored in the liver and muscles as glycogen. However, when excess sugar is consumed, the body converts the surplus glucose into fat, which are stored in our fat cells, leading to issues such as obesity, weight gain, and other health problems like diabetes, cardiovascular diseases, and dental problems.
"Sugar Face" refers to the potential effects of excessive sugar intake on the skin and appearance. The following are some typical symptoms and skin problems associated with "sugar face":
| Premature Skin Aging
Excessive sugar intake can lead to premature skin aging through various pathways:
- Glycation
When we eat, the body breaks down carbohydrates, fruits, vegetables, and other foods into sugars like glucose and fructose, which serve as basic fuels for cell and energy metabolism. Glycation is a natural body reaction caused by the contact of these sugars in the bloodstream with proteins, lipids, and nucleic acids, which results in the formation of Advanced Glycation End Products (AGEs). In recent years, science has discovered a significant connection between high levels of AGEs and various diseases, including diabetes, heart disease, kidney failure, Alzheimer's disease, and premature aging of bodily functions.
Aside from general health, AGEs also contribute to premature skin aging. This is because AGE receptors are present in the epidermis and dermis layers, with skin exposed to sunlight having more AGE receptors compared to skin without sunlight exposure. This means that AGEs adhere to the skin, affecting the functions of keratinocytes and fibroblasts. - Collagen Degradation
When AGEs attach to collagen and elastin that are responsible for maintaining skin firmness and elasticity, they become stiff, dry, fragile, and brittle. This glycation process also reduces the production of new collagen and elastin, leading to aging issues like wrinkles and skin sagging. - Inflammation
Excessive sugar intake can trigger internal inflammation, damaging skin cells and tissues. Chronic inflammation can accelerate the breakdown of collagen and elastin, further promoting the formation of wrinkles and skin sagging. - Oxidative Stress
High sugar levels increase free radicals in the body. When antioxidants are insufficient to counter these free radicals, oxidative stress occurs, leading to cell and tissue damage, and the acceleration of the aging process, which in turn, result in the formation of fine lines, wrinkles, and age spots. - Dehydration and Dryness
A high-sugar diet can draw moisture out of skin cells, causing skin dehydration. Dehydrated skin becomes dry and dull, and causes fine lines and wrinkles to develop. Long-term dehydration thus can accelerate premature skin aging. - Impaired Skin Repair
Sugar-induced glycation and inflammation can disrupt the skin's natural healing processes, and impair its self-repair and regeneration abilities. When skin cell turnover slows down, the skin's ability to repair environmental damage and aging-induced damage weakens, making aging issues more prominent.
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| Skin Inflammation
Excessive sugar can lead to skin inflammation through various mechanisms:
- Insulin Response
When high-sugar foods are consumed, blood sugar levels spike rapidly, and insulin production increases as a result. Elevated levels of insulin trigger the release of pro-inflammatory cytokines in the body, causing systemic inflammation that manifests on the skin in the form of acne, eczema, psoriasis, rosacea, and other issues. - Formation of AGEs
Excess sugar in the blood leads to the formation of Advanced Glycation End Products (AGEs). These AGEs can trigger an inflammatory response in the skin, leading to oxidative stress and damages to skin cells. - Microbiome Imbalance
The balance of "good" and "bad" bacteria species and quantities on the skin forms the first line of defense for skin immunity. A high-sugar diet promotes the growth of harmful bacteria on the skin, which can disrupt this microbiome balance, affecting skin immunity. When skin immunity is compromised, the skin becomes more prone to inflammation, which can trigger or exacerbate conditions like acne, eczema, psoriasis, rosacea, and other skin issues. - Oxidative Stress
Excess sugar intake increases oxidative stress in the body, which can trigger an inflammatory response in the skin.
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｜Acne
Excessive sugar can lead to the appearance of acne through various pathways:
- Increased Sebum Production due to Insulin Response
When high-sugar foods are consumed, blood sugar levels rise, triggering a surge in insulin production that helps regulate blood sugar levels. Elevated insulin levels also increase the production of testosterone and other androgens. This stimulates the sebaceous glands in the skin to produce excess sebum, which when mixed with dead skin cells, aging proteins, and bacteria, can clog pores and promote the formation of acne. - Inflammation
Consuming excessive sugar can cause chronic inflammation in the body, which can exacerbate existing acne or cause new acne to form. Additionally, chronic inflammation in the body can make acne appear more red, swollen, and painful. - Glycation
Excessive sugar intake can lead to glycation issues. In the case of acne, glycation can impair the skin's healing process and increase the likelihood of acne scarring. - Microbiome Imbalance
The balance of "good" and "bad" bacteria species and quantities on the skin forms the first line of defense for skin immunity. However, consuming excessive sugar can disrupt this microbiome balance, affecting the skin's ability to fight off bacteria, which then results in the appearance of acne. - Hormonal Imbalance
The insulin spikes caused by sugar disrupt the hormonal balance in the body. When hormones fluctuate, especially when androgens increase, deep cystic acne around the jawline, chin, and cheeks, known as hormonal acne or cystic acne, is more likely to appear.
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｜Dull Skin Tone・Pigmentation
Excessive sugar can lead to dull skin through the following mechanisms:
- Glycation
AGEs not only make collagen and elastin stiff, dry, fragile, and brittle, but also cause them to turn yellow and brown, which in turn lead to a dull and yellowish complexion. - Inflammation
Consuming too much sugar can trigger internal inflammation, disrupt the skin's natural barrier function and affect its ability to retain moisture, leading to a dull complexion. Additionally, chronic inflammation and oxidative stress can stimulate excessive melanin production, which when accumulated, turn into visible pigmentation. - Oxidative Stress
Excessive sugar intake increases oxidative stress in the body, damages cells and tissues, and hinders skin regeneration, which ultimately turn the complexion dull and greyish. - Dehydration
A high-sugar diet can dehydrate the skin by extracting moisture from skin cells, causing the skin to appear dull, dry, and lack luster and transparency compared to well-hydrated skin. - Nutrient Deficiency
A high-sugar diet often lacks essential nutrients required to maintain healthy skin, leading to problems like dryness, roughness, and a dull complexion. For example, vitamin C is crucial for collagen production and skin radiance and transparency, but excessive sugar intake can hinder the absorption of vitamin C. - Impaired Cell Renewal
Excessive sugar intake can impede the skin's natural renewal process. When skin cells cannot renew effectively, dead cells, including aged melanin, accumulate on the skin's surface, leading to a dull and uneven complexion.
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｜Skin Sensitivity
Excessive sugar can lead to skin sensitivity through the following pathways:
- Inflammation
A high-sugar diet can cause internal inflammation, which, in turn, damages the skin's barrier function, making it more susceptible to external irritants and allergens, leading to skin sensitivity and various reactions. - Glycation
Advanced Glycation End Products (AGEs) promote skin aging and inflammation, and impair the skin's ability to repair and regenerate, which can cause the skin to become more sensitive. - Microbiome Imbalance
The balance of "good" and "bad" bacteria on the skin forms the first line of defense for skin immunity. Excessive sugar intake disrupts this microbiome balance and weakens the skin's natural defense mechanisms, making it more susceptible to sensitivities triggered by allergens, environmental factors, and other irritants. - Oxidative Stress
Consuming excess sugar increases oxidative stress in the body that can damage skin cells and tissues damages, as well as compromise the skin's barrier function, and as a result, skin sensitivity increaes. - Dehydration
A high-sugar diet can extract moisture from skin cells, leading to skin dehydration. When the skin is dehydrated, its natural protective barrier function weakens, thus making the skin more susceptible to external aggressors and sensitivity reactions.
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｜Skin Dryness
Excessive sugar can lead to skin sensitivity through the following mechanisms:
- Osmotic Effect
When consuming large amounts of sugar, especially refined sugars and carbohydrates, blood sugar levels naturally rise. To balance the high concentration of sugar in the blood, the body extracts water from cells throughout the body, including skin cells. This osmotic effect thus leads to skin dehydration. - Inflammation
Consuming excessive sugar can cause internal inflammation, and this chronic inflammation can disrupt the skin's barrier function, which affects its ability to retain moisture, making the skin prone to dehydration and dryness. - Hormonal Imbalance
A high-sugar diet can lead to insulin spikes that affect the balance of other hormones in the body. Hormonal imbalance not only increases sebum production but also disrupts the skin's natural moisture balance, resulting in dry skin. - Nutrient Deficiency in the Skin
A high-sugar diet often lacks essential nutrients needed to maintain healthy, hydrated skin. For example, excessive sugar intake can lower levels of vitamin E in the skin, leading to dry and dehydrated skin. - Microbiome Imbalance
Consuming excessive sugar can disrupt the balance of beneficial and harmful bacteria on the skin, and weakens the skin's natural barrier function. When the barrier function is compromised, trans-epidermal water loss increases, thus resulting in to dry and dehydrated skin.
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｜Marine Collagen
Marine collagen can improve and prevent the effects of excessive sugar consumption on our skin and appearance through the following mechanisms:
- Enhancing Skin Structure
Supplementing with marine collagen powder can help replenish and strengthen collagen damaged by glycation and AGEs, while increasing collagen and elastin synthesis to restore skin elasticity and firmness. - Reducing Wrinkles and Fine Lines
Studies have shown that after four weeks of continuous intake of marine collagen, collagen degradation in the dermis significantly decreased by 18%, and collagen density increased by 9%. This suggests that marine collagen helps reduce wrinkles and fine lines caused by glycation and oxidative stress. - Increasing Skin Moisture
Marine collagen can enhance the hyaluronic acid and moisture content in the skin, improving skin hydration and counteracting dehydration and dryness caused by excessive sugar intake. Research results indicate a significant 28% increase in skin moisture content after four weeks of marine collagen powder consumption. Another 12-week double-blind study showed that participants who took collagen supplements once a day had significantly higher skin moisture content compared to the placebo group. - Enhancing Skin Repair
Collagen is a structural protein in the skin crucial for wound healing and skin regeneration. However, excessive sugar intake can lead to skin inflammation, oxidative stress, and glycation, thus damaging collagen and reducing the skin's regenerative and healing abilities. Taking marine collagen can help increase and support the skin repair process, thereby reducing the effects of sugar intake. - Supporting Overall Skin Health
Marine collagen peptides contain amino acids like glycine, proline, and hydroxyproline, which play important roles in collagen synthesis, skin repair, and maintaining skin structure. This can help counteract the negative effects of excessive sugar intake.
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｜Omega-3 Fatty Acids from Krill Oil
Firstly, why krill oil instead of regular fish oil?
The human cell membrane is composed of phospholipids, and because the phospholipid form of omega-3 in krill oil is more easily absorbed into the bloodstream through the intestinal wall compared to the triglyceride form of omega-3 in fish oil, it is more readily utilized by the body (meaning that krill oil has higher absorption rates and bioavailability than fish oil). Therefore, research has found that the effects of krill oil are more significant than high-dose fish oil.
Omega-3 can improve and prevent the effects of excessive sugar consumption on our skin and appearance through the following mechanisms:
- Reducing Inflammation
The omega-3 in krill oil significantly reduces inflammation levels in the bloodstream, thereby alleviating skin inflammatory conditions such as acne, eczema, rosacea, and psoriasis caused by sugar consumption. - Supporting Skin Barrier Function
Omega-3 is an essential component of the skin's lipid barrier, which helps to maintain skin hydration and resist environmental stressors. Therefore, taking krill oil can strengthen the skin barrier, improve skin hydration, and protect the skin from barrier damage, inflammation, sensitivity, dehydration, and dryness caused by high sugar intake. - Increasing Skin Moisture
The omega-3 in krill oil can support healthy sebum production, strengthen the skin's natural moisturizing ability, nourishi the skin from within, reduce accelerated moisture loss caused by excessive sugar intake, and prevent skin dryness, dullness, and roughness. - Resisting Oxidative Stress
The omega-3 and astaxanthin in krill oil have powerful antioxidant properties, which helps to neutralize free radicals and protect the skin from oxidative damage caused by excessive sugar intake, thereby slowing down and preventing skin aging. - Regulating Sebum Secretion
The omega-3 in krill oil plays a role in regulating sebum secretion, thus taking krill oil can normalize increased sebum production and reduce oily skin issues caused by a high-sugar diet, while also improving acne. - Improving Overall Skin Health
Omega-3 is a necessary nutrient for skin health and function. They play a crucial role in maintaining skin structure, moisture balance, and barrier function. Taking krill oil helps supplement the basic nutrients required by healthy skin cells, promotes skin regeneration, and reduces the negative effects of excessive sugar intake on overall skin health.
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｜Spermidine
Spermidine can improve and prevent the effects of excessive sugar consumption on our skin and appearance through the following mechanisms:
- Autophagy Induction
Autophagy is a natural process in which the body cleanses damaged cells and regenerates new healthy cells. Spermidine can induce and promote the autophagy process that slows down with age, helping to clear skin cells damaged by excessive sugar intake and support cellular health and function. - Anti-Inflammatory Properties
Spermidine has highly anti-inflammatory properties, which help to regulate immune responses, reduce chronic inflammation, soothe sensitivity, decrease redness, and even out skin tone, thereby improving various skin issues such as acne, eczema, rosacea, psoriasis, and sensitive skin caused by a high-sugar diet. - Antioxidant Properties
As an antioxidant, spermidine helps neutralize harmful free radicals produced in the body due to excessive sugar intake and protects cells from oxidative damage. - Cardioprotective Effects
A high-sugar diet is associated with an increased risk of cardiovascular issues such as heart disease and hypertension. Spermidine has been shown to improve heart function, regulate blood pressure, and support cardiovascular health, thus helping to alleviate the negative cardiovascular effects associated with excessive sugar intake. - Improving Skin Barrier Function and Moisture Retention
Research indicates that spermidine can enhance the skin's barrier function, increase its moisture retention, and enhance its ability to defend against external irritants, pollutants, and pathogens. By improving skin hydration and barrier function, skin dryness is thus reduced, and the complexion becomes soft and plumped. - Improving Metabolic Health
Excessive sugar intake can lead to metabolic issues such as insulin resistance, which can impact skin health. Spermidine can enhance insulin sensitivity, and support glucose metabolism, thereby reducing the negative metabolic effects of high sugar intake. - Enhancing Cellular Health
Spermidine participates in various cellular processes crucial for cellular health and function. Taking spermidine supplements helps support cellular health, DNA stability, and overall cellular function, while reducing cell damage caused by excessive sugar intake.
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｜Taurine
Taurine can improve and prevent the effects of excessive sugar consumption on our skin and appearance through the following mechanisms:
- Antioxidant Properties
Taurine, as a highly antioxidant element, helps neutralize harmful free radicals produced by excessive sugar intake and protects cells from oxidative damage. - Cardioprotective Effects
Excessive sugar intake increases the risk of cardiovascular issues such as heart disease and high blood pressure. Taurine helps lower blood pressure, improve blood lipid levels, support heart health, thus alleviating the negative cardiovascular effects associated with excessive sugar intake. - Blood Sugar Regulation
Excessive sugar intake can trigger spikes in insulin and testosterone, which can then stimulate excess sebum production, ultimately leading to acne formation. Taurine has been shown to help regulate blood sugar levels and increase insulin sensitivity thereby reducing issues like acne caused by blood sugar spikes. - Anti-Inflammatory Properties
Taurine possesses anti-inflammatory properties, which can help reduce internal and skin inflammation caused by excessive sugar intake, including acne, sensitivity, eczema, rosacea, and psoriasis. - Supporting Liver Health
Excessive sugar intake can stress the liver and contribute to diseases like fatty liver. Taurine has been proven to promote toxin excretion, improve liver function, and reduce liver damage.
｜Probiotics
Probiotics can improve and prevent the effects of excessive sugar consumption on our skin and appearance through the following mechanisms:
- Balancing Gut Microbiome
Probiotics are beneficial bacteria that help maintain the balance of our gut microbiome. Excessive sugar intake can increase harmful bacteria and decrease beneficial bacteria, leading to microbiome imbalance imbalance in the gut. Probiotic supplements can increase the number of beneficial bacteria, and restore the natural gut micrbiome balance, thus reducing the adverse effects of sugar on the gut. - Improving Digestion
Excessive sugar intake can lead to digestive issues such as diarrhea, bloating, and indigestion. Probiotic supplements help promote normal functioning of the digestive system, enhance nutrient absorption, alleviate digestive discomfort, and improve gut health. - Reducing Sugar Absorption
Some probiotics can influence the metabolism of sugars in the gut and lower blood sugar levels, thereby reducing the negative impact of excessive sugar intake on the body. - Enhancing Immune System
Excessive sugar intake can compromise the immune system, making the body and skin more susceptible to infections. Probiotics can promote normal immune system function, strengthen immune responses, and help the body combat various pathogens. - Maintaining Skin Health
There is a close connection between the gut and the skin, known as the gut-skin axis. Imbalance in the gut microbiome can lead to skin problems such as acne, eczema, rosacea, etc. By improving gut health, probiotic supplements can help maintain skin health and reduce skin issues caused by excessive sugar intake.
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｜MSM
MSM can improve and prevent the effects of excessive sugar consumption on our skin and appearance through the following mechanisms:
- Anti-Inflammatory Properties
Excessive sugar intake can lead to chronic inflammation in the body and skin, and is associated with health issues such as obesity, diabetes, and cardiovascular diseases. MSM has anti-inflammatory properties that help reduce inflammation and counteract the pro-inflammatory effects of a high-sugar diet. - Antioxidant Effects
As a highly antioxidant element, MSM helps neutralize harmful free radicals produced by excessive sugar intake and protects cells from oxidative damage. - Supporting Joint Health
A high-sugar diet is linked to arthritis and joint pain. Due to its anti-inflammatory properties, MSM is commonly used to support joint health and improve overall joint function, thereby addressing joint issues caused by excessive sugar intake. - Promoting Detoxification
Excessive sugar intake can increase the burden on the liver, leading to toxin accumulation in the body. MSM helps support and strengthen the body's detoxification process, thus reducing the negative impact of a high-sugar diet on the body's detoxification mechanisms. - Improving Immune Function
Long-term excessive sugar intake can weaken the immune system, making the body and skin more susceptible to infections. MSM helps enhance immune responses and alleviate the impact of excessive sugar intake on immune function.
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｜Vitamin C
Vitamin C can improve and prevent the effects of excessive sugar consumption on our skin and appearance through the following mechanisms:
- Antioxidant Action
Vitamin C is a powerful antioxidant that helps neutralize free radicals, reduce oxidative stress, thus aiding in alleviating the adverse effects of excessive sugar intake on the body and protecting cells from oxidative damage. - Promoting Collagen Synthesis
High sugar levels can damage collagen and reduce collagen synthesis, which can affect skin elasticity and firmness, and lead to the appearance of wrinkles, sagging skin, and other issues. Vitamin C promotes collagen synthesis, thereby helping to counteract collagen damage caused by glycation. - Boosting Immunity
Excessive sugar can burden the immune system, making the body and skin more susceptible to infections. Vitamin C can enhance immune system function, aid in disease resistance, and reduce immune stress caused by excessive sugar intake. - Reducing Inflammatory Response
Vitamin C has anti-inflammatory properties that help to reduce inflammation caused by excessive sugar intake, thus improving skin inflammatory conditions such as acne, eczema, rosacea, and dermatitis. - Promoting Skin Repair
Excessive sugar intake can damage skin cells, leading to various issues like uneven skin tone, hyperpigmentation, etc. Vitamin C promotes skin repair and regeneration, reduces melanin production, and aids in skin health and brightness restoration. - Lowering Blood Sugar Levels
Some studies suggest that vitamin C can help lower blood sugar levels and improve insulin sensitivity, and thus can aid in combating blood sugar fluctuations and metabolic issues caused by excessive sugar intake.
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Although excessive sugar intake is harmful to the body, completely eliminating sugar from your daily diet can have negative effects on both physical and mental health!
Firstly, the body's cells and tissues require glucose for normal functioning and activities. Completely cutting out sugar may lead to energy deficiency and impaired bodily functions; secondly, sugar can influence the release of chemicals like serotonin in the brain, meaning moderate sugar intake can help maintain emotional stability and mental health; thirdly, some foods that contain natural sugars, such as fruits and vegetables, also provide other nutrients like fiber, vitamins, and minerals. Therefore, cutting out all these sugar-containing foods could potentially result in nutritional imbalances.
In other words, rather than cutting out sugar completely from your daily diet, the key is to maintain balance, such as limiting consumption of processed foods containing added sugars, and avoiding excessive intake of sugar even if they come from natural sources of sugar.
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