The Diet That Slows Skin Aging

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You are, in fact, what you eat. That is to say: your body is made up, physically, of what you have consumed. That’s literally where the matter of your body comes from.

Of course, there are changes that happen along the way. If you eat nuts, that doesn’t mean that you are nuts (silly jokes notwithstanding), but rather that a lot of the nuts’ composite carbs, proteins, fats, and so forth have been repurposed to rebuild various parts of you.

But taking this approach, of remembering that food doesn’t really just vanish once we’ve swallowed and become purely some kind of generic undifferentiated fuel (some of it becomes that! But a lot of it doesn’t) can help us to make much more mindful choices about what we put in our bodies.

Our skin is perhaps one of the most visible representations of that, what with being a fairly sensitive organ that surrounds most of our body.

How to give your skin what it needs

Of course, there are many things besides diet that affect skin aging, including sun exposure, and non-dietary toxins (such as smoking). But today we’re looking at diet.

Specifically, we’re looking at a study by Dr. Marika Cordaro et al., showing what foods make the biggest difference to skin aging—in both directions.

According to their study, the most impactful nutrients for skin youthfulness include:

  • Vitamins A, C, and E (support collagen and skin elasticity)
  • Polyphenols and carotenoids (such as from berries, leafy greens, tomatoes)
  • Omega-3 fatty acids (such as from chia seeds, flaxseed, salmon)
  • Peptides and amino acids (especially lysine and proline for collagen synthesis)
  • Minerals including at the top of the list: zinc, copper, and selenium
  • Phytoestrogens (soy, flaxseed) that, while they cannot be used directly as estrogen for most purposes (incompatible) do benefit skin health
  • Probiotics and prebiotics (support skin microbiome and hydration)
  • Cranberry polyphenols get a special shoutout aside from other polyphenols, for their unique reduction of collagen stiffening by inhibiting collagen glycation.
  • Fermented foods show benefit also in reducing signs of aging, though the mechanism for this one is unclear, and may be a simple result of improved systemic health.
  • Moringa oleifera and fermented Agastache rugosa extracts may protect against skin stress and UV damage

We wrote about Moringa here: Moringa Oleifera Against CVD, Diabetes, Alzheimer’s & Arsenic?

And as for cranberries: Health Benefits Of Cranberries (But: You’d Better Watch Out) ← there are a couple of contraindications to be aware of

And for the last word on collagen: We Are Such Stuff As Fish Are Made Of

You may be wondering: what’s that about glycation?

We’ve written about that before too: Are You Eating AGEs? ← it has to do with advanced glycation end-products (which are Very Bad™)

You may also be wondering about chocolate, so check out: The Truth About Chocolate & Skin Health

On which note… What not to eat?

The biggest offenders, according to the study, are:

  • alcohol
  • refined sugars
  • advanced glycation end-products
  • trans fats
  • omega-6 fatty acids (in excess)*

*unlike the other items in the list, we do need some omega-6 fatty acids, but most people, and especially most Americans, get far, far too much.

Want to know more?

You can read the paper in its entirety here:

Potential Role of Dietary Antioxidants During Skin Aging ← the title really undersells it; it’s about a lot more than just antioxidants

And if you want to really dive deeply into more than just nutrition, then we recommend this book that we reviewed a while back:

Biohack Your Way to Healthy Skin – by Jennifer Sun

Enjoy!

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  • How To Fix Wrist Pain

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    A wrist injury can make so many everyday activities difficult, so it’s natural to want it back in working order as quickly as possible, and pain-free. Here’s how:

    Rest *And* Exercise (But: Correctly)

    The key is both resting and exercising the wrist, in the right ways.

    First let’s understand what goes wrong: pain on the outer side of the wrist is often due to a Triangular Fibro-Cartilage Complex (TFCC) injury, a structure that stabilizes wrist joints during movements like pronation, supination, and displacement (i.e. normal movements in various directions). Injury usually results from compressive loading during ulnar deviation, forceful wrist extension, or impact (e.g. falls, hits, or repetitive sports motions like batting).

    Now for how the problem is diagnosed: physiotherapists perform the “Piano Key Test” (pressing down the ulna styloid to check for pain) and for extra fun, the “Pain Reproduction Test” (compression and rotation of the wrist). You can see both of these in the video. As for why these tests are done, it’s because tendonitis of the wrist extensors must also be ruled out before confirming a TFCC injury.

    Initial treatment (0–6 weeks): in the first week after injury, brace, protect, and ice the wrist. Healing may take 2 days to 6 weeks. During this time, keep fingers moving (e.g., finger opposition) and lightly load the wrist only with the palm facing inward (i.e. classic groceries-carrying position, or “farmer’s walk”) to prevent stiffness, while avoiding positions that could worsen the injury.

    Post-acute care and mobility: once the pain and swelling subside, remove the brace and start gentle wrist stretches (flexion, extension, radial and ulnar deviation), but avoid pronation and supination initially to prevent re-injury (see video if unsure about these terms). Apply gentle heat to increase blood flow and promote recovery.

    Long-term recovery and strengthening: if the pain persists, gently massage the ulnar side to reduce scar tissue buildup—stop if the pain worsens. Begin strengthening exercises using weights, resistance bands, or bottles to work on flexion, extension, and deviations (10 reps, 3 sets). Gradually reintroduce pronation and supination using a hammer, increasing resistance by adjusting your grip position (i.e. near the weight or nearer the other end, to make it easier or harder, respectively). Finish with grip strength exercises using a squishy ball (10–15 reps) to strengthen wrist muscles and tendons.

    For more on all of this plus visual demonstrations, enjoy:

    Click Here If The Embedded Video Doesn’t Load Automatically!

    Want to learn more?

    You might also like:

    Yoga Wrist Strength – 5 Minute Wrist Exercise Routine ← for if your wrists are fine now and you’d like them to stay that way!

    Take care!

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  • Toothpastes & Mouthwashes: Which Help And Which Harm?

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    Toothpastes and mouthwashes: which kinds help, and which kinds harm?

    You almost certainly brush your teeth. You might use mouthwash. A lot of people floss for three weeks at a time, often in January.

    There are a lot of options for oral hygiene; variations of the above, and many alternatives too. This is a big topic, so rather than try to squeeze it all in one, this will be a several-part series.

    For today, let’s look at toothpastes and mouthwashes, to start!

    Toothpaste options

    Toothpastes may contain one, some, or all of the following, so here are some notes on those:

    Fluoride

    Most toothpastes contain fluoride; this is generally recognized as safe though is not without its controversies. The fluoride content is the reason it’s recommended not to swallow toothpaste, though.

    The fluoride in toothpaste can cause some small problems if overused; if you see unusually white patches on your teeth (your teeth are supposed to be ivory-colored, not truly white), that is probably a case of localized overcalcification because of the fluoride, and yes, you can have too much of a good thing.

    Overall, the benefits are considered to far outweigh the risks, though.

    Baking soda

    Whether by itself or as part of a toothpaste, baking soda is a safe and effective choice, not just for cosmetic purposes, but for boosting genuine oral hygiene too:

    Activated charcoal

    Activated charcoal is great at removing many chemicals from things it touches. That includes the kind you might see on your teeth in the form of stains.

    A topical aside on safety: activated charcoal is a common ingredient in a lot of black-colored Halloween-themed foods and drinks around this time of year. Beware, if you ingest these, there’s a good chance of it also cleaning out any meds you are taking. Ask your pharmacist about your own personal meds, but meds that (ingested) activated charcoal will usually remove include:

    • Oral HRT / contraceptives
    • Antidepressants (many kinds)
    • Heart medications (at least several major kinds)

    Toothpaste, assuming you are spitting-not-swallowing, won’t remove your medications though. Nor, in case you were worrying, will it strip tooth enamel, even if you have extant tooth enamel erosion:

    Source: Activated charcoal toothpastes do not increase erosive tooth wear

    However, it’s of no special extra help when it comes to oral hygiene itself, just removing stains.

    So, if you’d like to use it for cosmetic reasons, go right ahead. If not, no need.

    Hydrogen peroxide

    This is generally not a good idea, speaking for the health. For whitening, yes, it works. But for health, not so much:

    Hydrogen peroxide-based products alter inflammatory and tissue damage-related proteins in the gingival crevicular fluid of healthy volunteers: a randomized trial

    To be clear, when they say “alter”, they mean “in a bad way”. It increases inflammation and tissue damage.

    If buying commercially-available whitening toothpaste made with hydrogen peroxide, the academic answer is that it’s a lottery, because brands’ proprietorial compounding processes vary widely and constantly with little oversight and even less transparency:

    Is whitening toothpaste safe for dental health?: RDA-PE method

    Mouthwash options

    In the case of fluoride and hydrogen peroxide, the same advice (for and against) goes as per toothpaste.

    Alcohol

    There has been some concern about the potential carcinogenic effect of alcohol-based mouthwashes. According to the best current science, this one’s not an easy yes-or-no, but rather:

    • If there are no other cancer risk factors, it does not seem to increase cancer risk
    • If there are other cancer risk factors, it does make the risk worse

    Read more:

    Non-Alcohol

    Non-alcoholic mouthwashes are not without their concerns either. In this case, the potential problem is changing the oral microbiome (we are supposed to have one!), and specifically, that the spread of what it kills and what it doesn’t may result in an imbalance that causes a lowering of the pH of the mouth.

    Put differently: it makes your saliva more acidic.

    Needless to say, that can cause its own problems for teeth. The research on this is still emerging, with regard to whether the benefits outweigh the problems, but the fact that it has this effect seems to be a consensus. Here’s an example paper; there are others:

    Effects of Chlorhexidine mouthwash on the oral microbiome

    Flossing, scraping, and alternatives

    These are important (and varied, and interesting) enough to merit their own main feature, rather than squeezing them in at the end.

    So, watch this space for a main feature on these soon!

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  • Junk Food Turns Public Villain as Power Shifts in Washington

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    The new Trump administration could be coming for your snacks.

    For years, the federal government has steered clear of regulating junk food, fast food, and ultra-processed food.

    Now attitudes are changing. Some members of President-elect Donald Trump’s inner circle are gearing up to battle “Big Food,” or the companies that make most of the food and beverages consumed in the United States. Nominees for top health agencies are taking aim at ultra-processed foods that account for an estimated 70% of the nation’s food supply. Based on recent statements, a variety of potential politically charged policy options to regulate ultra-processed food may land on the Trump team menu, including warning labels, changes to agribusiness subsidies, and limits on which products consumers can buy with government food aid.

    The push to reform the American diet is being driven largely by conservatives who have taken up the cause that has long been a darling of the left. Trump supporters such as Robert F. Kennedy Jr., whose controversial nomination to lead the Department of Health and Human Services still faces Senate confirmation, are embracing a concept that champions natural foods and alternative medicine. It’s a movement they’ve dubbed “MAHA,” or Make America Healthy Again. Their interest has created momentum because their goals have fairly broad bipartisan support even amid a bitterly divided Congress in which lawmakers from both sides of the aisle focused on the issue last year.

    It’s likely to be a pitched battle because the food industry wields immense political influence and has successfully thwarted previous efforts to regulate its products or marketing. The category of “food processing and sales companies,” which includes Tyson Foods and Nestle SA, tallied $26.7 million in spending on lobbying in 2024, according to OpenSecrets. That’s up from almost $10 million in 1998.

    “They have been absolutely instrumental and highly, highly successful at delaying any regulatory effectiveness in America,” said Laura Schmidt, a health policy professor at the University of California-San Francisco. “It really does feel like there needs to be a moment of reckoning here where people start asking the question, ‘Why do we have to live like this?’”

    Ultra-processed food” is a widely used term that means different things to different people and is used to describe items ranging from sodas to many frozen meals. These products often contain added fats, starches, and sugars, among other things. Researchers say consumption of ultra-processed foods is linked — in varying levels of intensity — to chronic conditions like diabetes, cancer, mental health problems, and early death.

    Nutrition and health leaders are optimistic that a reckoning is already underway. Kennedy has pledged to remove processed foods from school lunches, restrict certain food additives such as dyes in cereal, and shift federal agricultural subsidies away from commodity crops widely used in ultra-processed foods.

    The intensifying focus in Washington has triggered a new level of interest on the legal front as lawyers explore cases to take on major foodmakers for selling products they say result in chronic disease.

    Bryce Martinez, now 18, filed a lawsuit in December against almost a dozen foodmakers such as Kraft Heinz, The Coca-Cola Co., and Nestle USA. He developed diabetes and non-alcoholic fatty liver disease by age 16, and is seeking to hold them accountable for his illnesses. According to the suit, filed in the Philadelphia Court of Common Pleas, the companies knew or should have known ultra-processed foods were harmful and addictive.

    The lawsuit noted that Martinez grew up eating heavily advertised, brand-name foods that are staples of the American diet — sugary soft drinks, Cheerios and Lucky Charms, Skittles and Snickers, frozen and packaged dinners, just to name a few.

    Nestle, Coca-Cola, and Kraft Heinz didn’t return emails seeking comment for this article. The Consumer Brands Association, a trade association for makers of consumer packaged goods, disputed the allegations.

    “Attempting to classify foods as unhealthy simply because they are processed, or demonizing food by ignoring its full nutrient content, misleads consumers and exacerbates health disparities,” said Sarah Gallo, senior vice president of product policy, in a statement.

    Other law firms are on the hunt for children or adults who believe they were harmed by consuming ultra-processed foods, increasing the likelihood of lawsuits.

    One Indiana personal injury firm says on its website that “we are actively investigating ultra processed food (UPF) cases.” Trial attorneys in Texas also are looking into possible legal action against the federal regulators they say have failed to police ultra-processed foods.

    “If you or your child have suffered health problems that your doctor has linked directly to the consumption of ultra-processed foods, we want to hear your story,” they say on their website.

    Meanwhile, the FDA on Jan. 14 announced it is proposing to require a front-of-package label to appear on most packaged foods to make information about a food’s saturated fat, sodium, and added sugar content easily visible to consumers.

    And on Capitol Hill, Sens. Bernie Sanders (I-Vt.), Ron Johnson (R-Wis.), and Cory Booker (D-N.J.) are sounding the alarm over ultra-processed food. Sanders introduced legislation in 2024 that could lead to a federal ban on junk food advertising to children, a national education campaign, and labels on ultra-processed foods that say the products aren’t recommended for children. Booker cosigned the legislation along with Sens. Peter Welch (D-Vt.) and John Hickenlooper (D-Colo.).

    The Senate Committee on Health, Education, Labor and Pensions held a December hearing examining links between ultra-processed food and chronic disease during which FDA Commissioner Robert Califf called for more funding for research.

    Food companies have tapped into “the same neural circuits that are involved in opioid addiction,” Califf said at the hearing.

    Sanders, who presided over the hearing, said there’s “growing evidence” that “these foods are deliberately designed to be addictive,” and he asserted that ultra-processed foods have driven epidemics of diabetes and obesity, and hundreds of billions of dollars in medical expenses.

    Research on food and addiction “has accumulated to the point where it’s reached a critical mass,” said Kelly Brownell, an emeritus professor at Stanford who is one of the editors of a scholarly handbook on the subject.

    Attacks from three sides — lawyers, Congress, and the incoming Trump administration, all seemingly interested in taking up the fight — could lead to enough pressure to challenge Big Food and possibly spur better health outcomes in the U.S., which has the lowest life expectancy among high-income countries.

    “Maybe getting rid of highly processed foods in some things could actually flip the switch pretty quickly in changing the percentage of the American public that are obese,” said Robert Redfield, a virologist who led the Centers for Disease Control and Prevention during the previous Trump administration, in remarks at a December event hosted by the Heritage Foundation, a conservative think tank.

    Claims that Big Food knowingly manufactured and sold addictive and harmful products resemble the claims leveled against Big Tobacco before the landmark $206 billion settlement was reached in 1998.

    “These companies allegedly use the tobacco industry’s playbook to target children, especially Black and Hispanic children, with integrated marketing tie-ins with cartoons, toys, and games, along with social media advertising,” Rene Rocha, one of the lawyers at Morgan & Morgan representing Martinez, told KFF Health News.

    The 148-page Martinez lawsuit against foodmakers draws from documents made public in litigation against tobacco companies that owned some of the biggest brands in the food industry.

    Similar allegations were made against opioid manufacturers, distributors, and retailers before they agreed to pay tens of billions of dollars in a 2021 settlement with states.

    The FDA ultimately put restrictions on the labeling and marketing of tobacco, and the opioid epidemic led to legislation that increased access to lifesaving medications to treat addiction.

    But the Trump administration’s zeal in taking on Big Food may face unique challenges.

    The ability of the FDA to impose regulation is hampered in part by funding. While the agency’s drug division collects industry user fees, its division of food relies on a more limited budget determined by Congress.

    Change can take time because the agency moves at what some critics call a glacial pace. Last year, the FDA revoked a regulation allowing brominated vegetable oil in food products. The agency determined in 1970 that the additive was not generally recognized as safe.

    Efforts to curtail the marketing of ultra-processed food could spur lawsuits alleging that any restrictions violate commercial speech protected by the First Amendment. And Kennedy — if he is confirmed as HHS secretary — may struggle to get support from a Republican-led Congress that champions less federal regulation and a president-elect who during his previous term served fast food in the White House.

    “The question is, will RFK be able to make a difference?” said David L. Katz, a doctor who founded True Health Initiative, a nonprofit group that combats public health misinformation. “No prior administration has done much in this space, and RFK is linked to a particularly anti-regulatory administration.”

    Meanwhile, the U.S. population is recognized as among the most obese in the world and has the highest rate of people with multiple chronic conditions among high-income countries.

    “There is a big grassroots effort out there because of how sick we are,” said Jerold Mande, who served as deputy undersecretary for food safety at the Department of Agriculture from 2009 to 2011. “A big part of it is people shouldn’t be this sick this young in their lives. You’re lucky if you get to 18 without a chronic disease. It’s remarkable.”

    KFF Health News is a national newsroom that produces in-depth journalism about health issues and is one of the core operating programs at KFF—an independent source of health policy research, polling, and journalism. Learn more about KFF.

    Subscribe to KFF Health News’ free Morning Briefing.

    This article first appeared on KFF Health News and is republished here under a Creative Commons license.

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  • Which Vitamin Brands Are Effective?

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    It’s Q&A Day at 10almonds!

    Have a question or a request? You can always hit “reply” to any of our emails, or use the feedback widget at the bottom!

    In cases where we’ve already covered something, we might link to what we wrote before, but will always be happy to revisit any of our topics again in the future too—there’s always more to say!

    As ever: if the question/request can be answered briefly, we’ll do it here in our Q&A Thursday edition. If not, we’ll make a main feature of it shortly afterwards!

    So, no question/request too big or small

    ❝As far as specific brands of vitamin…some are good some not. I don’t like being told what buy but I guess I want to know which are effective. Could there be some brands recognized as good given to us?❞

    The most reliable brands are generally those with the most transparency:

    • They tell you what is in the supplement; not just the active ingredient(s), with doses, but also any buffers etc.
    • They tell you, in the case of ingredients that can have various different sources, what the source is.
    • They are, ideally, well-certified and independently tested.

    Our previous sponsor Ora is a good example of a company that does this.

    Additionally, in terms of bioavailability, generally speaking the order of preference goes liquid > capsule/softgel > tablet, so that’s something to look out for, too.

    Note: “liquid” includes powders that are ingested when dissolved/suspended in water, and also includes tablets that become a liquid when dissolved/dispersed in water and ingested that way.

    Don’t Forget…

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  • Brussels Sprouts vs Kale – Which is Healthier?

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    Our Verdict

    When comparing Brussels sprouts to kale, we picked the kale.

    Why?

    In today’s battle of Brassica oleracea vs Brassica oleracea (these two plants today are the same species, just a different cultivar), there’s a clear winner when all’s said and done:

    In terms of macros, there’s really nothing between them, so this round’s a tie. However…

    In the category of vitamins, Brussels sprouts have more of vitamins B1 and B5, while kale has more of vitamins A, B2, B3, B6, B7, B9, C, E, and K, winning easily.

    Looking at minerals next, Brussels sprouts have more selenium, while kale has more calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc, winning this round too.

    In other considerations, both are abundant sources of polyphenols, but kale has more, especially kaempferol and quercetin, winning kale its third round in a row.

    Adding up the sections makes for a clear overall win for kale, but by all means enjoy either or both, as diversity is best, and Brussels sprouts really are a superfood too; they just don’t look it when standing next to kale!

    Want to learn more?

    You might like:

    Enjoy!

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  • Fig vs Pomegranate – Which is Healthier?

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    Our Verdict

    When comparing figs to pomegranate, we picked the pomegranate.

    Why?

    In terms of macros, figs have more carbs, while pomegranate has a lot more protein* and fiber. Thus (although the glycemic index is still fine for figs too), a win for pomegranate in this category.

    *Why such protein in a fruit? In both cases, it’s mostly from the seeds, which in both cases, we’re eating. However, pomegranates have a much greater seed-to-mass ratio than figs, and thus, a correspondingly higher amount of protein. Also some fats from the seeds, again more than figs, but the margin of difference is smaller, and not really enough to be of relevance.

    In the category of vitamins, figs have more of vitamins A, B3, and B6, while pomegranate takes the lead with more of vitamins B1, B5, B9, C, E, and K. The largest margins of difference are in vitamins B9, E, and K, so all in pomegranate’s favor.

    The minerals scene is closer to even: figs have more calcium, iron, magnesium, and manganese, while pomegranate has more copper, phosphorus, potassium, selenium, and zinc. Thus, a slight numerical lead for pomegranate, and the larger margins of difference are again in its favor too.

    In other considerations, pomegranate has some interesting extra benefits too, but they’re mostly in the peel. So, don’t through that away! Use it to make a tea (herbal infusion style) or dry it, and turn it into a powdered supplement—see the “learn more” section below for details on why.

    Adding up the sections makes for a clear overall win for pomegranate, but by all means do enjoy either or both, as diversity is good!

    Want to learn more?

    You might like:

    Pomegranate’s Health Gifts Are Mostly In Its Peel

    Enjoy!

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    Did you arrive here from our newsletter? Don’t forget to return to the email to continue learning!

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