Anti-Aging Skin Care

8 Foods that help you look younger- Why not get healthy and look great too?

By Kim Crawford, M.D. Last updated: September 7, 2017
foods that help you look younger

Look Younger by getting healthier!

Want to look younger? Foods that help you look younger are a great start. But while we’re at it, why don’t we discuss foods and habits to actually make you younger and healthier? Isn’t that a better plan? Sure, I know you came “here” to look younger but if you can look, feel and be younger and healthier, then that’s all a great bonus, right? So, first- hold up on the lotions and potions. You need to fix your insides. If you do, you’ll look younger in just one month. Promise!

foods that help you look younger Many people still associate old age with pasty, spotty, wrinkly, sagging skin. However, if you understand the proper techniques to look younger and age well this perception will become a thing of the past. That is exactly what I am going to teach you how to do here. There are also other articles on this site where you can learn about “outside” anti aging skin care for even more skin appeal!

The topics covered here will include everything possible which impacts our skin and hence our appearance. Inflammation in our body and even skin inflammation, bad habits, oxidative stress, and more will be covered. And yes, the food that help you look younger are certainly included.

This article gives you a great educational resource to help keep you looking younger from the inside out.

The Best Health regimens to look younger:

When you analyze the vast number of skin care regimens out there, you are more than likely to think there has to be a magic potion that will make you look younger. Wrong, well mostly. Other than the revolutionary Lifeline Proplus products.

There are definitely skin care cosmetics and procedures that are well worth it and do help. However, what you do and put in your body is the largest factor.

If you don’t take care of yourself on the inside, you are shorting yourself from a health and a beauty standpoint.

The tips I provide below will most definitely improve your appearance. However, if you follow both the health and beauty advice, you will feel better on the inside and be healthier as well.

How to change the Habits that age your skin

Diet and Exercise

Exercise is an essential part of every beings life. In fact, it is crucial for our health.  Our skin “loves exercise” because it shunts more blood to the skin’s dermis to stimulate skin-firming collagen and elastin. It’s a way to tighten skin if done “right.”

Healthy amounts of exercise are key, though, as even too much exercise can cause damage from free radicals.

I know this is shocking news to most of you, but studies have shown excessive exercise to cause oxidative stress created by free radicals. It is important that you monitor your exercise routine to ensure that you are exercising in a healthy manner, and not doing it excessively as it can in return cause oxidative stress. This will take away from both your appearance and overall health.

However, if you like being an elite athlete as I also was, all you need to do is add enough anti-oxidant powers or supplements to combat the excess free radicals. Vitamin C, known here as Efferves, and collagen supplements (controversial but I personally believe they work) will show in your glow….and now I’m a poet!

Now for those of you, who are NOT exercising, know there is a huge correlation between diseases, aging, and visible skin aging. Think about what happens when you exercise. You “flush” in the face. That’s increased blood flow and nourishment for your skin.

Get medical clearance if needed, but then start some sort of program you can stick to for all sorts of reasons. You know this already. I’m just giving you a gentle reminder. If you need a place to start read my article about all of the ways you can weight train to establish a program to increase lean body mass, minimize fat, and gain the nice side effect of glowing skin.

Oxidative Stress – the basics

You are more likely to have oxidative stress if you fly a lot, are in the sun a lot, live in “a city” (and are therefore exposed to considerable pollution).

Eating processed foods also adds to the problem as does smoking and being overweight or obese.

To slow aging, avoid diseases of aging and, of course, continue to look younger as you age you need to do your part.

Inflammation and oxidative stress, as well as glycation, must be managed.

Oxidative stress – the “fix”:
Either you need to eat a good 15 servings of fruits and veggies daily (organic, non-GMO of course) or you need to “juice.” A third less expensive and less costly option is to get a good, pharmaceutical grade supplement which contains organic non-GMO dried fruits and veggies that can be made into a drink once or twice daily. Another, less effective option (due to the loss of polyphenols and other healthy substances) is to take vitamin supplements.

Eat Right: Healthy Skin Starts with Healthy Eating:

When you feed your body with nutritious and overall healthy superfoods, you not only feel the difference on the inside but you are practically glowing on the outside. The best motivation I can give you to eat better is if you care about what you eat, you will benefit with amazing results in your appearance. I’m sure you are interested in your health, but you are reading this to see what you can eat and do to look younger. The list is coming very very soon!


This is often CAUSED by:  Obesity or Overweight status and/or poor eating habits and eating inflammatory foods.

Inflammatory eating speeds the aging process in all cells including skin cells. To avoid eating inflammatory foods, there are some basic rules. What you eat or don’t eat is a key factor in reducing inflammation in your body.

For instance: processed foods, junk food, and fast food trigger inflammation. Something else that many people do not realize is that sugar is known to damage DNA and that DNA damage leads to inflammation. The bottom line is the worse you eat, the more you weigh, the more inflammation will be in your body. All of these lead to unexplained weight gain and looking older-not younger.

So, why are processed foods so bad? Well here is something most of the food companies do not want you to know: processed foods are loaded with chemicals, pesticides, food dyes and colors, artificial ingredients and other harmful compounds.

Other inflammatory foods include starches, sugar, fast foods and non-sprouted grains. These ingredients all cause inflammation. That means skin inflammation too.

Glycation – a little-known issue:

The effects of glycation at the cellular level may result in wrinkling, loss of elasticity, stiffness, and accelerated aging of the skin. So what is glycation?

It means having a blood sugar that is too high and usually associated with the issues mentioned above. I don’t mean blood sugar which is diabetic type high, just higher than about 80-85 mg/dl.

It is associated with being overweight and eating an inflammatory diet.

It can be controlled with supplements such as chromium nicotinate, alpha lipoic acid and berberine, along with weight normalization and non-inflammatory eating. There are actually metabolism boosting foods and natural metabolism boosters which will help you as well.

So are there foods to eat besides the usual “eat your fruits and vegetables”?

Your plate should be filled with food that is rich in antioxidants and is organic and non-GMO.

For example, reaching for foods that are rich in Vitamin A (like pumpkin and carrots), Vitamin C (like broccoli and guava) will show in your skin.

Vitamin E (like olive oil, and oats), Essential Fatty Acids (like flaxseed and fish oil), Polyphenols (like tea, coffee and dark chocolate), and Bioflavonoids (like onions and berries) are also on the foods that will help you look younger list.

Summary of your list of foods that help you look younger:

So, you know you need to eat your fruits and veggies and avoid obviously unhealthy foods, right? And I don’t know about you, but I hate it when an article promises me a list of 50 foods or exercises or 50 of anything-unless they promise to send me 50 dollars, LOL. So I’m going to distill this down to the 8 foods that help you look younger and then we can move on to the other things that will help, too. And by the way, this list is made up of foods and beverages that you (statistically) will enjoy that will also be good for your health-I’m not telling you to eat kale here.

Your list: Blueberries, Broccoli, Chives (fresh), Coffee (and if you use a non dairy creamer such a pure coconut cream you will preserve 3x the # of polyphenols!), 85% Dark Chocolate (fine to have 1-2 squares every single day!), Olive oil (extra-virgin), Pumpkin (try the recipe I’ll leave you below), and Wild-caught salmon.

Dairy free, Gluten- free Easy Pumpkin soup:

3 tablespoons coconut oil or ghee (note-if you haven’t tried ghee it’s delicious and healthy).

1 medium yellow onion, chopped (I actually put chives in mine). CHIVES!! (or ONIONS!!)

1 medium apple, cored and chopped ( I like granny smith apples for this recipe).

2 carrots, chopped CARROTS!!

2 cups broth…veggie or chicken (Extra value: Bone broth; lots of skin-healthy collagen).

1½ cup pumpkin puree  PUMPKIN!

2-3 sage leaves (whole)

⅔ cup canned coconut milk

1 1/2- 2 tablespoons equivalent of pure stevia to taste

2 teaspoons (or so) lime juice, to taste

Sea salt to taste


  1. In a large sauce pan, heat your oil/fat over medium heat.
  2. Stir in your onion or chives, carrots, and apples. Saute for 5-10 minutes until wilted and soft.
  3. Stir in the broth, pumpkin, and sage leaves. Bring to a simmer.
  4. Simmer for 15-20 minutes.
  5. Remove the sage leaves.
  6. Puree the soup (in batches if necessary) in your blender or food processor until creamy and no chunks remain.
  7. Return to your saucepan and add the remaining ingredients.
  8. Heat gently and adjust seasonings to taste.

 Wear Sunscreen:

Sunscreen is a must if you spend more than 10 minutes outdoors, no matter what the climate. Those UV rays “get through” even if it’s not visibly sunny. Don’t worry about Vitamin D because everyone needs supplementation, anyway!

Dermatologists and Anti-aging doctors recommend applying SPF 15 (or greater-usually 30) sunscreen every day, even in the winter. For maximum anti-aging benefits, make sure to apply sunscreen to your ears, neck, décolletage and hands, too. Since I live in Florida and have seen tourists turn red as beets, I personally recommend SPF #30. Also, do check that it is protective for UVA and UVB rays.


Drinking lots of water is one of the easiest ways to look younger and feel your best.

Water is needed for almost every single body process. It’s required for everything from efficient weight loss, good sleep, perspiration, and the removal of waste products.

For your skin, water helps keep your skin moist, plump and supple. Fine lines and wrinkles appear more pronounced when you are dehydrated. Without adequate hydration, your skin can become dry and appear to lose elasticity. Inadequate hydration can also lead to premature wrinkles and fine lines.

And don’t be fooled by what “everyone says” you need as your daily water quota—about eight cups a day. You need to hydrate with filtered water: 2 glasses beyond ½ your body weight in ounces of water. And you need to adjust up for higher activity and climate. Your urine should be clear.

Don’t Smoke: Tobacco just plain wrecks your skin!

l-glutamine neededSmoking is one of the worst habits you can have if your goal is to look younger. There are characteristics that make smokers look older than they really are: gray skin, gauntness, and wrinkles around the mouth and eyes, and deep lines on the cheeks.

Cigarette smoke contains more than 4,000 toxins, many of which are absorbed directly into the skin. Smoking causes the blood vessels in the top layers of the skin to constrict, reducing the amount of oxygen in the blood and causing a sickly pallor.

Smoking causes the skin to thin due to poor circulation, making lines and wrinkles more noticeable. It also reduces the production of collagen, which is needed to keep the skin plump and firm.

One study of 25 sets of identical twins (one a lifelong smoker, the other a non-smoker) by British researchers at St. Thomas’s Hospital found that the skin of the smoker was 25 percent thinner than the non-smoker’s. In the picture above, it is apparent what smoking can do to your skin. In a few cases, the skin was up to 40 percent thinner. Your appearance is just one of the many reasons why you shouldn’t smoke.

Drink Less: Alcohol Ages You

Drinking alcohol causes dehydration and can deplete your body of valuable vitamins and minerals. Dehydration alone results in the appearance of your skin looking more aged. If you cut down or eliminate alcohol, your body can flush out impurities more efficiently. As a result, you will have clearer skin and a rosier complexion.

Learn to relax and get daily stress relief!

Stress and tension not only impact your body on the inside but on the outside as well. Chronic stress can deplete your body of essential nutrients, vitamins, and minerals that are needed for many important functions, including skin cell renewal.

Stress also makes people more likely to develop frown lines and other wrinkles, which all make the skin look older. Prolonged stress means an increased level of adrenaline which will constrict blood flow to the face. It also means high cortisol levels and even more acne pustules and papules.

Try to fit some form of relaxation into your day. Some examples include exercise or meditation. I know, this one is hard but necessary. I fight to get my time every day, and you should fight for yours too!

According to the “Stress in America” survey by the American Psychological Association, 44 percent of Americans say their stress levels have increased over the past five years.

Constant stress impacts the regulation of hormones and brain chemicals, and reduces immune function and increases the chances for diseases which of course, then age the skin big time. The high cortisol and other dis-regulated hormones associated with stress eventually lead to dull skin, slack pores, age and stress lines, and other tissue damage. That’s not all folks; it can even lead to cancer.

A quick fix for symptoms of stress during the day:

Use Water

When you are stressed your blood vessels, constrict (“vasoconstriction”) and your hands feel cold and often clammy. Just go into a restroom or to any sink, calm your breathing and run your hands under warm water for 3 minutes or so.

Restrict other sounds if you can. The sound of the running water is soothing. Try to control breathing, so it is slow and rhythmic. As a result, the warm water will dilate the blood vessels in your hands, making them feel warmer and more “cozy.” Try it! Learn how to control your breathing here!

Sleep well

When you are losing sleep, you are causing stress for your mind and body, and even your skin.

Developing healthy sleep patterns is one of the best things you can do to ensure the long-term health of your skin. This doesn’t necessarily mean you have to increase the amount of time you spend sleeping. It is more important to increase the quality of your sleep, rather than the quantity.

If you have any sort of difficulty sleeping, whether it is help falling asleep, staying asleep or awakening unrefreshed please see the many articles on this website for help. Sleep is crucial for all aspects of health.

It is important to remove any distractions from your environment, create a calming and peaceful place to sleep in without any electronics. A major cause of energy loss, stress and inability to lose weight is the lack of adequate sleep.

Proper sleeping habits help all of our cells regenerate, thus supporting a youthful appearance. With sleep, however, it is not just quantity, but quality. The television and cell phone should be off; the room should be dark and cool to achieve a deep sleep. The basics of what we call “sleep hygiene” are mandatory.

Make Your Bedroom “sleep friendly”:

If your mattress is over eight years old, throw it out!

Get high thread count sheets!

At night, is your room quiet and with no light including covering LED’s?

Use a flashlight in case you need to use the bathroom in the middle of the night to get back to bed easier.

Do not use your computer or watch TV for at least 2 hours pre-bedtime.

Get an eye mask if you are sensitive to sunrise.

If you have spouses or dogs (not kidding), who snore buy silicone earplugs as they work the best.

Bad Habits:

If you are caffeine sensitive, stop any caffeine by noon.

Avoid a heavy dinner and eating at least two hours before bed.

Alcohol reduces REM sleep and should be avoided for a good 2 hours before bedtime; it is NOT a sleep aid.

Try to complete exercise at least 4 hours pre-bedtime as it can inhibit “sleep induction”/”initiation.”

Nicotine seriously disturbs sleep patterns, so STOP! Remember how bad this is for your skin?

Indoor Heating:

It’s not just the cold weather zapping your skin of moisture. A contributing factor is indoor heat! Leave your heat on the lowest possible setting comfortable for you, or use a humidifier to add some moisture back into the air as this will help keep your skin hydrated.

“Sleep face”:

Ever wake up with a big pillow crease in the middle of your cheek that, as we lose elastin, takes longer and longer to go away?

Get yourself a silk or satin pillowcase, and you won’t have “sleep face” again!


I hope you’ve enjoyed reading the real basics of looking younger and you’ll try my favorite soup recipe for your skin health!

I didn’t go into supplements, but some skin specific ones include alpha-lipoic acid and amping up nitric oxide.

One of the benefits of nitric oxide is vasodilation and increased blood flow to your skin.

Look for the MANY other articles on products you can use and even articles on ingredients on this website. See the “info” section filled with every topic your heart desires!

1 Comment

  1. Great article and very useful lifestyle advice for looking youthful for as long as possible. I’ll re-share on my social media. Can you share something I wrote? I have put it on your chat.

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