---
title: "Summer Glow: Tips to Tone Your Face and Support Skin Health"
description: Advanced glycation end products from cooking and sugar intake stiffen skin collagen, and gentler cooking methods may help reduce their impact.
image: https://www.casi.org/hubfs/casi/featured/7-10-summer-glow-tips.jpeg
---

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Research & Education

# Summer Glow: Tips to Tone Your Face and Support Skin Health

BM Bri Mesenbring, MS, CNS, LDN Jul 18, 2024

![Summer Glow: Tips to Tone Your Face and Support Skin Health](https://www.casi.org/hs-fs/hubfs/casi/featured/7-10-summer-glow-tips.jpeg?width=960)

The aging process contributes to many changes in the skin's health. From sagging skin due to the loss of elasticity to deep wrinkles from the decrease in collagen and elastin production, the aging process leaves its mark. The importance of both external and [internal](https://www.casi.org/articles/ten-nutrients-help-skin-glow-from-the-inside-out) techniques cannot be overstated; however, what role do diet, glucose, and insulin play in skin health during the aging process? In this case, which foods are chosen to be eaten *and* how your body reacts to those foods may play a major role in overall skin health.  

The skin not only acts as a barrier against external factors such as [ultraviolet (UV) radiation](https://pubmed.ncbi.nlm.nih.gov/35279873/) from the sun but also is strengthened (or weakened) by internal factors such as [nutrients](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/) and other [anti-inflammatory](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7146365/) (or [inflammatory](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9655929/pdf/nutrients-14-04588.pdf)) compounds extracted from commonly eaten foods. In this way, monitoring what foods are eaten to support skin health throughout aging could be a simple way to improve skin aging.  

## The Formation of Advanced Glycation End Products

When sugars react with proteins, they form advanced glycation end products (AGEs). There are currently 20 different AGEs thought to accumulate in the skin, which are toxic to cells throughout the body and [contribute to skin aging](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9131003/). AGEs are primarily formed through the Maillard reaction – the same reaction that turns bread into toast. (Think about the browned or burnt pieces on the bread that give it a nice crunch after being popped out of the toaster). Eating [refined carbohydrates or regularly choosing foods that are browned or overcooked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/) contributes to the accumulation of AGEs.  

## The Impact of Advanced Glycation End Products on the Skin

AGEs are large molecules that are difficult for the body to break down, so they often accumulate in various body tissues, [including the skin](https://www.mdpi.com/2075-1729/13/2/579). Once there, AGEs [crosslink](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10298716/pdf/ijms-24-09881.pdf) with proteins in the skin, including collagen and elastin. The cross-linking of collagen and elastin contributes to increased [skin stiffness and promotes loss of elasticity](https://pubmed.ncbi.nlm.nih.gov/36364850/). Along with increased stiffness, AGEs contribute to [wrinkle formation and the yellowing of the skin](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9655929/pdf/nutrients-14-04588.pdf) that sometimes occurs with aging. Additionally, the excess formation of AGEs in the skin [contributes to inflammation](https://pubmed.ncbi.nlm.nih.gov/37373042/), which can accelerate aging.  

One population marked by [higher-than-normal glucose levels and accumulated AGEs are type 2 diabetics](https://www.mdpi.com/2075-1729/13/2/579). The skin changes mentioned above were seen in [a 2023 article](https://www.mdpi.com/2075-1729/13/2/579) that investigated various characteristics in diabetic skin compared to healthy skin. Females who were either healthy or had type 2 diabetes enrolled in the study and were between the ages of 39 and 55 years (n = 28). Compared to healthy females, [the women with type 2 diabetes were reported to have higher transepidermal water loss (P \< 0.009), more yellowing of the periorbital region (P = 0.03), larger and deeper wrinkles in the periorbital region (P = 0.0006), increased damage in the dermis (P = 0.03), and increased skin aging as seen by alterations in the collagen formation](https://www.mdpi.com/2075-1729/13/2/579). The findings from this study suggest that individuals with increased levels of AGEs exhibit changes to the skin like that seen in aging skin.  

## Practical Tips for Eating for Skin Health

To [reduce the impact](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/) that sugars have on the formation of AGEs and abnormal skin aging, the avoidance of foods that are commonly cooked at high temperatures (e.g., ground beef, steak, chicken, turkey, bacon) and/or baked (e.g., bagels, cereals, breads, croissants, french toast, pancakes, granola bars) is recommended. These foods are suggested to be replaced with foods such as meats and vegetables [cooked using gentler, moist cooking methods](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/) (such as poaching or steaming). Depending on the food type, one can also consider [shorter cooking times (when appropriate), cooking at lower temperatures, and using acidic ingredients in recipes](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/), such as lemon juice or vinegar, to reduce AGEs formation. The intake of foods known to have [higher antioxidants](https://pubmed.ncbi.nlm.nih.gov/33389535/), such as fruits, vegetables, nuts, and seeds, and fresh and dried herbs and spices, may help reduce the negative impact that AGEs have on the skin. Vitamins C and E and glutathione are vital [antioxidants](https://pubmed.ncbi.nlm.nih.gov/33389535/) that help prevent the adverse effects of AGEs, along with other nutrients that support [antioxidant status](https://pubmed.ncbi.nlm.nih.gov/33389535/), including selenium, manganese, glycine, and various phytonutrients. Combined, these are practical tips for eating for skin health that support important proteins like collagen and elastin to help keep the face looking toned and healthy as it ages.  

**Learn more about skin health:  **

[Skin Health: The Benefits of Collagen Peptides](https://www.casi.org/articles/benefits-of-collagen-peptides) 

[Ten Nutrients to Help Your Skin Glow from the Inside Out](https://www.casi.org/articles/ten-nutrients-help-skin-glow-from-the-inside-out) 

[Botanicals to Support Skin Elasticity](https://www.casi.org/articles/botanicals-to-support-skin-elasticity) 

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### Bri Mesenbring, MS, CNS, LDN

Clinical Application

## Clinical Considerations in Practice

 In clinical practice, practitioners considering the topics discussed above may also weigh nutrient form, delivery and formulation, alongside individual patient variability.

### Practitioner Formulation Example

![Twice Daily Multi](https://cdn.sanity.io/images/lemtscrs/production-www/e8f8fffdf4c129efdb87709778a6878d1cef08b7-2000x2000.png?w=128&h=128&fit=max&auto=format)

Twice Daily Multi

Vitamins and chelated minerals · Capsules

[Explore Formulations →](https://www.designsforhealth.com/products/twice-daily-multi)

## Continue your research

#### [Research & Education The Citrus Polyphenol Advantage: Red Orange Complex™ for Skin, Hair, and Nails Sep 25, 2025](https://www.casi.org/articles/citrus-polyphenol-red-orange-complex)

#### [Science Update An Update on the Science of Skin: PeptiYouth™ Jul 03, 2025](https://www.casi.org/articles/update-on-the-science-of-skin-peptiyouth)

#### [Research & Education Peptides in Action: The Expanding Role of Bioactive Peptides in Human Health May 22, 2025](https://www.casi.org/articles/peptides-in-action-expanding-role-bioactive-peptides-human-health)

#### [Research & Education A New Reason to Include More Color in Your Meals: Radiant, Healthy-Looking Skin May 02, 2025](https://www.casi.org/articles/new-reason-include-more-color-in-meals-radiant-healthy-looking-skin)

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