Wrinkles

We don?t like wrinkled sheets. We don?t like wrinkled apples. And we sure don?t like wrinkled skin.

What is it about wrinkles? They suggest two things that we?d rather not think about?age and overuse. Of course, when it comes to wrinkles caused by aging, we have to accept a certain number as an inevitable part of the process. But your skin can defy the passage of years if you take certain precautions.

If you smoke, drink alcohol, eat poorly, and spend a lot of time in the sun, you can expect your face to become as lined and craggy as any weathered mountain. If, however, you take better care of your overall health, protect your skin from the sun, and feed it the proper nutrients and vitamins, you?ll still age, but you will look younger than your years.

"You can definitely take better care of your skin, and that can make a difference in the number of wrinkles you eventually get," says Hope Fay, N.D., a naturopathic doctor in Seattle. "The number one advice is: Don?t stay in direct sun for long periods."

Undoing the Damage

When your skin is exposed to the sun, cells are damaged. These damaged cells give off free radicals, unstable molecules that cause cell damage.

By taking antioxidants, medicines that scavenge free radicals in the body, you can prevent further cell damage and protect your skin, says Dr. Fay. Three of the most common antioxidant vitamins are vitamin C, vita min E, and beta-carotene.

If you?ve gotten a sunburn, Dr. Fay recommends taking between 25,000 and 50,000 international units (IU) of vitamin A for a few days, along with 400 to 800 IU of vitamin E per day. Be sure to talk to your doctor before taking these high doses of vitamin A and vitamin E, however.

"Vitamins A and E are really good for preventing free radical damage to the skin. They are very protective, and vitamin A is especially important for healing damaged skin," says Dr. Fay.

Vitamin C may be even more powerful because not only is it an antioxidant, it?s an essential developer of connective tissue. It aids in the formation of collagen, a protein in all connective tissues, including skin. Collagen binds cells together somewhat like mortar binds brick. It maintains the integrity and firmness of the skin, and firmer skin means fewer wrinkles.

You can get vitamin C from citrus juices, red bell peppers, and broccoli, says Michael Gazsi, N.D., a naturopathic doctor in Ridgefield, Connecticut. "If your goal is healthy connective tissues and skin, taking 500 milligrams of vitamin C each day may help," he adds.

Selenium for Skin

Like the antioxidant vitamins, the trace mineral selenium is very effective at consuming free radicals caused by sun damage. You have to be careful when taking a selenium supplement, however, Dr. Gazsi warns. "I?d start with a multivitamin that contains some selenium?usually less than 100 micrograms," he says. "Then you can work your way up to a higher dosage." The maximum he recommends is 200 micrograms.

The dose that?s right for you may depend on how much selenium you have in your diet, he adds. Selenium is found in the soil and makes its way into our bodies through plants and animals. Regions in the Great Lakes and Atlantic Seaboard have little selenium in the soil, while vast swatches of the Great Plains and Midwest have rather high amounts. If you live in one of the high-selenium areas and eat lots of local produce, you probably get enough selenium from your diet.

Hormone Helpers

Although we all get wrinkles as we age, sometimes they seem to come on more suddenly after pregnancy, menopause, or emotional stress. These triggering events may upset the balance of hormones in the body. Proper regulation and production of these chemical messengers are essential to maintaining soft, elastic skin.

To prevent hormone imbalances, you can begin by eating more legumes and soy products such as tofu, says Dr. Gazsi. These foods contain phyto estrogens, plant compounds that mimic the biological activities of female hormones.

Other important building blocks for hormone production are essential fatty acids, which are also generally good for the health of the skin, says Dr. Gazsi.

Upping Your Fatty Acids

Fatty acids aren?t manufactured by the body but must be obtained from food sources like eggs, nuts, vegetables, butter, and whole milk. Some people who have poor, unbalanced diets don?t get enough fatty acids for healthy skin, says Dr. Gazsi, and "unhealthy skin can lead to permanent wrinkles."

Whether your diet is deficient or not, you can help your skin fight off the effects of aging and sun exposure by taking a supplement of either flaxseed oil or evening primrose oil, which are sources of essential fatty acids, says Dr. Gazsi. He recommends four capsules per day of evening primrose oil or two tablespoons of flaxseed oil. "I?d probably start with the flaxseed oil and see how it works." he says. "It may take several months, however. Skin responds pretty slowly."