How to have a youthful face without undergoing cosmetic surgery

Q. For your patients who have not had botox or any cosmetic procedure to make them appear younger, what are some secrets for a youthful face? — Nanette Bernabe, San Lorenzo Village, Makati

Q. What are some of your best tips (especially regarding nutrition) for how to have a youthful looking face? — Jenny Martinez, Antipolo, Rizal

A. I am answering these two together as they overlap. Following an anti-inflammatory diet and lifestyle is critical when combating dull skin that lacks in radiance and is showing signs of aging. Choose the following

• High-quality protein, like that found in fish, shellfish, poultry and tofu; 

• Low-glycemic (will not provoke a glycemic response when consumed in moderation) carbohydrates including colorful fresh fruits and vegetables and whole grains such as old-fashioned oatmeal, legumes such as beans and lentils;

• Healthy fats, such as those found in cold water fish (especially wild Alaskan salmon, halibut, sardines, herring, anchovies, etc.), nuts, seeds, and olive oil

• 8 -10 glasses of pure spring water per day. 

• Anti-oxidant rich beverages such as green tea

Choose Healthy Fats

And if you want radiant supple skin don’t go low fat or fat-free. Instead choose healthy fats, such as those found in cold water fish (especially             wild Alaskan salmon, halibut, sardines, herring, anchovies, etc.), nuts, seeds, and olive oil. Avoid the saturated fats found in meats as well as the ubiquitous trans fats (margarine, shortening, etc.) as these can be pro-inflammatory and have the opposite of the desired effect. Learn to read labels as these trans fats are in everything including the peanut butter found on most supermarket shelves.

This will ensure beautiful glowing skin from the inside out.

Also critical is your intake of the good fats, such as omega 3 Essential Fatty Acids. (EFAs) this is important for successful weight loss and beautiful, radiant youthful skin.

EFAs have an important effect on insulin levels. High levels of insulin are pro-inflammatory; this is one of the reasons people gain excess weight and cannot seem to lose it when they diet.

Chronically high levels create an “insensitivity” to the insulin. Excess insulin continues to be released into the blood stream, resulting in the storage of fat.

When we add omega-3 Essential Fatty Acids to our diets, we begin to “sensitize” our cells to insulin. The correct balance of dietary EFAs enables the receptors to respond to even small amounts of insulin, helping us to maintain healthy blood sugar levels and ensuring an adequate uptake of sugar and amino acids into cells to build muscle and minimize fat storage.

To Delay Wrinkles

Q. What are the supplements women should have to delay wrinkles? — Cora Garcia, Marikina, Rizal

I recommend a variety of unique nutritional supplements in addition to the complete spectrum of vitamins and minerals recommended by nutrition experts worldwide, (B-complex, vitamin E, calcium-magnesium, etc.). My research has shown that nutrients that possess antioxidant properties act as natural anti-inflammatories. This is important because antioxidants are nature’s anti-inflammatories. Designed to work synergistically to enhance the benefits of the anti-inflammatory diet, these nutrients offer anti-aging, anti-inflammatory, fat metabolizing, and peptide-boosting benefits, and help prevent and reverse oxidative damage on a cellular level, of critical importance as we age.

 Active ingredients recommended include:

• Vitamin C Ester

• DMAE (DimethylaminoeEthanol)

• Coenzyme Q-10

• Omega-3 Essential Fatty Acids (fish oil)

• Astaxanthin

• Alpha Lipoic Acid

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Anti-aging myths

Q. What are some other big anti-aging myths, especially beliefs held by younger women that you see? — Bie Tanwangco, Quezon City

A. • Tanning booths are safe. They are not – they are even worse than too much sun exposure.

• Facial expressions such as smiling cause wrinkles.

• I can catch up on lost sleep. Not true. Sleep is when the body repairs itself — if you want beautiful radiant youthful skin and a slim body, get at least eight hours a night — lack of sleep also causes a craving for fatty, starchy foods.

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Loss of facial contours

Q. How does weight impact a woman’s perceived age? We are speaking specifically of the face. — Pat Cabidog, Manila

A. Being too thin can give your face a drawn look and actually make you look older — especially if you lack enough protein, the good fats, and have a propensity for sugary starchy foods. Regardless of your weight, sugary starchy foods are the greatest reasons for loss of facial contours. To eliminate puffiness in the eye and face, stick to the anti-inflammatory foods.

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Good daily skin habits

Q. What are the skin habits that every woman should follow every day? — Zeny Jimenez, Tarlac

A. Cleanse the skin thoroughly morning and evening with a gentle cleanser-rich antioxidants. Use a treatment product specifically designed for the face and also an eye product. Follow with a moisturizer and non-chemical sunscreen. Stay well hydrated, do not use tanning booths and avoid excess sun exposure — 15 minutes a day is adequate to get the vitamin D we need for healthy bones, etc.

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Defining beauty

Q. How would you define beauty? — Joy Kniazeff, Las Piñas

A. I believe that true beauty is radiant health — it really is that simple. If you want to look and feel as young as you possibly can for as long as you possibly can, you need to begin with the quality of the food you eat and end with the quality of the products you put on your skin. In between, find ways to reduce stress, an age-accelerator and skin destroyer (my favorite de-stress method is time with my dog Peanut), plenty of fresh air, and regular exercise.

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E-mail your questions to Dr. Nicholas V. Perricone, M.D. care of lifestyle@philstar.net.ph.