We all know that sleep, stress, exercise, and social connection are essential pillars of health. But according to science, one factor in particular acts as the foundation for all the others: “Nutrition is the number one factor, the starting point that underpins the rest,” explains Stanford University epigenetics expert Lucia Aronica, whose research focuses on nutriepigenetics, or the way “food can influence gene expression and how it can turn on or silence certain genes related to aging.”
What is epigenetics?
To understand how our habits influence our genes—and more specifically, how what we eat activates genes that promote cell repair or, on the contrary, accelerate their deterioration—Aronica shares this metaphor: “Think of your genes as the hardware of a computer and epigenetics as the software. You can’t change the hardware, but you can reprogram the software with your daily decisions: what you eat, how you move, how you handle stress. For example, sleeping activates the parasympathetic system and allows cellular repair. Without rest, the skin simply cannot recover. Those kinds of daily decisions, like prioritizing rest or taking care of your diet, make all the difference; that’s why two twins can have completely different skin.”
The best foods to eat for healthy skin
It makes sense that our diets would play a major part in the way our skin ages. For example, we know that the nutrients in food support functions that contribute to healthy, glowing skin: the vitamin A in carrots, the vitamin C in oranges, the omega 3 fatty acids in sardines. But do those foods also help turn on the genes that promote cellular repair as opposed to diminishing it? Aronica outlines a few categories of foods to rely on in order to keep skin looking youthful:
Protein
Proteins are essential for the synthesis of collagen, keratin, and elastin. “Without enough quality protein, the skin cannot repair and regenerate itself,” Aronica notes. In addition, certain proteins, like eggs, fish, legumes, and poultry, contain nutrients called methyl donors—such as methionine, folate or betaine—also function as small epigenetic switches. “They act by turning on or off genes involved in the regeneration and aging processes. That’s why both the quantity and quality of the protein matter,” she adds.
Colorful vegetables
Aronica is a big proponent of what she calls eating the rainbow. “We’ve probably all heard about the importance of eating vegetables of all colors, but what many people don’t know is that those plant pigments—also known as phytonutrients—also influence gene expression. Each color acts on different genes: Red foods, such as tomatoes and peppers, contain lycopene, an antioxidant that acts as an internal sunscreen. Orange foods, like carrots and pumpkin, are rich in carotenoids that provide luminosity and elasticity. Green vegetables, such as broccoli, arugula, or spinach help detox; and blue or purple ones, such as blueberries, are anti-inflammatory,” says Aronica. “Cruciferous vegetables, such as broccoli, cabbage, or arugula, are some of my favorite foods for the skin: They help activate antioxidant and detoxification genes.”
Foods that age the skin
On the other side of the spectrum are foods that accelerate aging. The biggest culprit? Sugar. Aronica says there are three main reasons why the sweet stuff is no good: “First, because it binds to proteins, including collagen, and ‘caramelizes’ them, forming compounds called Advanced Glycation End Products, or AGEs, that age the skin from the inside. Second, because it promotes chronic inflammation, which accelerates cell damage. And third, because it alters the gut microbiome, affecting the balance of bacteria that also influence the skin. That’s why too much sugar, especially in the form of refined or white sugar, is so harmful.”
So what about the sugar in fruit? “If it comes from the whole fruit, there’s no problem,” Aronica clarifies. “Fiber modulates its absorption and provides protective phytonutrients. The problem arises with fruit juices or excessive consumption, because the sugar is absorbed too quickly and the beneficial effect of the fiber is lost. Drinking orange juice is not the same as eating an orange.”
Applying epigenetics to beauty
The science of epigenetics also carries over into the world of cosmetics. “Today there are ingredients that act as topical nutrients,” Aronica explains. “After years of research, compounds have been identified that are capable of reactivating genes that tend to shut down with age. The future lies in combining internal nutrition with good habits and external care, and thus influencing the skin from the inside and from the outside.”
In terms of what that means in practical terms, Aronica sees us moving towards a more personalized wellness model, where each person will be able to “reprogram” his or her own genetic software through their habits. “More and more people will understand that food is not only energy, but a tool to modulate gene expression and slow down aging,” she says, adding that she foresees genetic testing making it more possible for people to fine-tune their diets and lifestyles to meet their unique needs. “There are people who need more choline or more methyl donors, and if they don’t get them, their epigenetic mechanisms don’t work properly,” she says. “The future of wellness will consist of identifying these differences and adapting the diet in a personalized way. For living longer, yes, but above all, also living better. Because true longevity is not about adding years to life, but life to years with health, energy, and wellness.”
