3 Evidence-Based Ways To Reverse Skin Aging Naturally
Our aging skin is the target of billions of dollars worth of marketing, the object of a continual stream of cosmetics, drugs and ‘nutraceuticals’ promising to deliver age-defying results. But what really works? What does the scientific evidence say?
In this article we discuss three proven natural interventions that are generally considered safe, affordable and effective.
Pine Bark Extract (Pycnogenol)
A 2012 study involving 112 women found pine bark extract (PBE) safe and effective in significantly improving skin color and reducing pigmentation of age spots due to mild to moderate photo-aging.
The women were randomized to either a 12-week open trial regimen of 100 mg pine bark extract supplementation once daily or to a parallel-group trial regimen of 40 mg PBE supplementation once daily. The researchers reported, “A significant decrease in clinical grading of skin photo-aging scores was observed in both time courses of 100 mg daily and 40 mg daily PBE supplementation regimens.”
Aloe Vera Gel
A 2009 study of 30 healthy female subjects over the age of 45, and who received 2 different oral doses (low-dose: 1,200 mg/d, high-dose: 3,600 mg/d) of aloe vera gel supplementation for 90 days, saw remarkable results. The researchers measured clinical signs and biochemical changes of aging skin before and after supplementation and found that “After aloe gel intake, the facial wrinkles improved significantly (p<0.05) in both groups, and facial elasticity improved in the lower-dose group.” They concluded: “Aloe gel significantly improves wrinkles and elasticity in photo-aged human skin.”
See the full article here on Greenmedinfo.com.
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13 Most Anti-Inflammatory Foods You Can Eat
article from Healthline.com
Inflammation can be both good and bad.
On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease (1).
Stress, inflammatory foods and low activity levels can make this risk even greater.
However, studies demonstrate that some foods can fight inflammation.
Here are 13 anti-inflammatory foods.
Berries are small fruits that are packed with fiber, vitamins and minerals.
Although there are dozens of varieties, some of the most common are:
Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.
In one study, men who consumed blueberries every day produced significantly more NK cells than men who did not (5).
In another study, overweight men and women who ate strawberries had lower levels of certain inflammatory markers associated with heart disease (6).
SUMMARY Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity and reduce your risk of heart disease.
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA.
Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects (10).
However, in another study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers compared to those who received a placebo (13).
SUMMARYFatty fish hold high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
Broccoli is extremely nutritious.
It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts and kale.
This may be related to the anti-inflammatory effects of the antioxidants they contain.
SUMMARYBroccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
Avocados may be one of the few supposed superfoods worthy of the title.
They’re packed with potassium, magnesium, fiber and heart-healthy monounsaturated fats.
In addition, one compound in avocados may reduce inflammation in young skin cells (22).
In one study, when people consumed a slice of avocado with a hamburger, they had lower levels of the inflammatory markers NF-kB and IL-6 than participants who ate the hamburger alone (23).
SUMMARYAvocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.
You’ve probably already heard that green tea is one of the healthiest beverages you can drink.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).
SUMMARYGreen tea’s high EGCG content reduces inflammation and safeguards cells from damage that can lead to disease.
Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease (31).
SUMMARYChili peppers and bell peppers are rich in quercetin, sinapic acid, ferulic acid and other antioxidants with strong anti-inflammatory effects.
While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms and shiitake.
Mushrooms are very low in calories and rich in selenium, copper and all of the B vitamins.
However, one study found that cooking mushrooms lowered their anti-inflammatory compounds significantly — so it may be best to eat them raw or lightly cooked (37).
SUMMARYSome edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential.