Eating too much sugar certainly isn't wise for your waistline, but did you know that overindulging i...

1. 8 diet and exercise mistakes that age you
Eating too much sugar certainly isn't wise for your waistline, but did you know that overindulging in
dessert can add years to your face? And even if you do strenuous cardio workouts each week, you'll
be missing out on potential anti-aging body benefits if your schedule doesn't include yoga, weight
training, and rest.
"Good nutrition is a fundamental building block of healthy skin," explains Leslie Baumann, MD, a
Miami Beach dermatologist. The natural ingredients in whole foods such as romaine lettuce and
strawberries help increase cell turnover, and boost production of collagen fibers to help keep skin
smooth and firm. Conversely, foods with little-to-no nutritional benefits, like sugar-packed
doughnuts, can actually damage the collagen and elastin that keep skin firm and youthful. These
aging effects start at about age 35 and increase rapidly after that, according to a study published in
the British Journal of Dermatology.
Even if your diet is wholesome, you could be making exercise mistakes that age you as well. For
example, if you only do cardio at the expense of other types of exercise, like yoga and strength-training,
you could be missing out on skin-protective benefits.
Find out if you're making one of these 8 common aging diet and exercise mistakes, and get smart
prevention strategies that can keep you slim and youthful for years to come.
Get More Smart Age-Defying Advice
1. You Overdo Dessert
The breakdown of sugars, called glycation, damages the collagen that keeps skin smooth and firm.
To prevent this natural process from careening out of control, Naila Malik, MD, a derm in Southlake,
TX, sticks to low-glycemic carbs like whole grains; they're naturally low in sugar, and the body
processes them slowly to limit the loss of collagen. If you want to sweeten up your tea or oatmeal
without making your skin look older, try all-natural stevia. It's an easily digested herbal sweetener
that doesn't http://www.leancurves.com/what-is-a-healthy-resting-heart-rate trigger glycation,
according to board-certified dermatologist Nicholas Perricone, MD, an adjunct professor of medicine
at Michigan State University's College of Human Medicine.
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2. You Spin Away Stress
Taking your work angst out on the Spinning bike or treadmill might make you feel better for a little
while, but incorporating yoga into your fitness routine regularly may help you look younger and

2. prevent breakouts while whittling away stress. Sounds like a winning workout to us! "Yoga moves
like Child's Pose, Downward-Facing Dog, and Sun Salutations improve circulation--the boost of
oxygen is what gives skin that lovely yoga glow," says Hema Sundaram, MD, a Washington, DC-area
dermatologist. New research finds regular yoga practice may reduce the inflammation and stress
that speed skin aging. If you need another reason to om away your stress: High levels of tension can
spike buy heart rate monitor watch hormone production that leads to breakouts or aggravates
conditions like psoriasis. "Controlling stress keeps your skin calm," says Annie Chiu, MD, a derm in
LA.
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3. You Always Choose Coffee Over Tea
Research suggests that green and black tea contain protective compounds--like EGCG and
theaflavins--that help prevent skin cancers and the breakdown of collagen, the cause of wrinkles.
4. You Pretend to Be Allergic to Dumbbells
Following a regular strength-training routine that creates better, more supportive muscle tone will
help you firm sagging skin from the neck down. "I am religious about strength-training, and I always
tell patients to do it more as they get older," says Patricia Farris, MD, a dermatologist in Metairie,
LA. "It's like adding volume to the face with fillers, except on your body," says Dr. Farris.
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5. Your Meat and Dairy Aren't Organic
"Hormones in traditionally produced dairy, poultry, and meat may contribute to acne," says Katie
Rodan, MD, a dermatologist in the San Francisco Bay area. She says that her patients who eat those
less frequently--or at least choose grain-fed beef and poultry and organic dairy--often notice their
skin looks better.
6. You Don't Give Your Body a Break
When your exercise routine is so intense that you're tired all the time but can't sleep at night, you're
setting yourself up for overuse injuries--not to mention dark circles and bags under your eyes from
those sleepless nights. These symptoms could be a sign of overexhaustion, says Ryan Halvorson,
personal trainer, IDEA Health and Fitness Association expert, and author. Other clues that you're
working out too much include extreme muscle soreness that persists for several days, unintended
weight loss, an increased resting heart rate, interruptions in your menstrual cycle, or decreased
appetite. "Plan your rest as well as you plan exercise," says Polly de Mille, RN, a registered clinical
exercise physiologist at the Hospital for Special Surgery in Manhattan. "If there is no balance
between breakdown and recovery, then the muscle is in a state of chronic inflammation and what
may start as a simple case of soreness after a hard workout can turn into an actual overuse injury."
7. You Drastically Cut Fat, Carbs, or Calories
When your diet isn't balanced, your skin, hair, and nails will suffer. Cutting calories can deprive your
body of certain nutrients that promote healthy cell division, cell regeneration, and overall skin tone
and texture, explains David E. Bank, MD, FAAD, director of the Center for Dermatology, Cosmetic
and Laser Surgery in Mount Kisco, NY. "The skin also requires essential fatty acids--which the body

3. can't produce on its own--to maintain hydration. A diet that's too low in fat could cause dry skin, hair
loss, and brittle nails." Other key youth-boosting nutrients include vitamins A, C, and E. Being
deficient in A can cause acne, dry hair, dry skin, and broken fingernails. Get your daily vitamin A fix
by eating five baby carrots each day. A lack of vitamin C can affect collagen synthesis (the "glue"
that binds our ligaments, bones, blood vessels, and skin), impair wound healing, and make you more
likely to bruise. Incorporate vitamin C-rich foods in the form of citrus fruits, brussels sprouts,
peppers, and leafy greens. Low levels of vitamin E can result in easy bruising and cause chronic skin
conditions such as eczema and psoriasis to flare up. Get more vitamin E in your diet by eating
almonds, hazelnuts, peanuts, spinach, and fortified cereals.
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8. You're Missing Alkaline-Rich Foods
Kimberly Snyder, a Los Angeles nutritionist and author of The Beauty Detox Solution ($9.77;
amazon.com), says she sees a big improvement in her clients' skin and hair when they eat more
alkaline-forming foods, such as parsley, almonds, kale, pears, lemons, and apples. "If your body is
too acidic, which can happen when your diet is unbalanced, it leaches the alkaline minerals, such as
calcium, potassium, and magnesium, that allow us to have strong, healthy bones, teeth, and hair,"
Snyder explains.