Are you familiar with glycation?
If you are, you’ll want to continue reading as I’m going to reveal surprising ways to lower your exposure.
And if you are wondering what this is all about … no worries. I’m going to explain it quickly so you can get to preventing the problem (it affects most of us).
Glycation is when sugar molecules attach to proteins and fats in the bloodstream. This process, called cross-linking, makes the proteins stick together.
When cross-linking happens, harmful compounds occur. These are called advanced glycation end products, or AGEs. The accumulation of AGEs is associated with many age-related diseases such as stroke, type-2 diabetes, Alzheimer’s, Parkinson’s, atherosclerosis, cancer, osteoarthritis, gut microbiome-associated illnesses, chronic kidney, eye, and heart disease.
Glycation is also the primary reason for skin aging and premature aging .
AGEs cause widespread damage to tissues and cells, oxidative stress and inflammation.
Yeah … it’s not good.
So how does all this happen?
Well, AGEs do happen naturally as we age but they are also exacerbated by the Western diet (mainly). They happen when foods are cooked at high temperatures … think browning, carmelizing, charring and fried.
Foods high in AGEs are red meat, butter, high-fat cheeses, mayonnaise, nuts and highly processed foods.
But cigarette smoking can also cause AGEs.
As promised, here are ways to prevent the process:
- Choose to cook foods at lower temperatures and use methods like steaming, poaching, boiling and slow cooking (crockpot).
- Eat foods high in antioxidants (fruits and vegetables) as they can counteract glycation and inhibit AGE formation. Or take a supplement.
- Take a carnosine supplement (500-1500mgs daily) which prevents damage caused by glycation.
- UV light enhances glycation so always protect your skin.
- Vitamins B-1, B-3 and B-6 also inhibit AGEs.
- Cut back on sugary drinks and food.
Lastly, if you have high blood sugar or are diabetic, you are at greater risk for AGEs … you’ll want to be even more careful.
Have a great weekend!
For a healthier you!
Sandy
References:
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Verzijl N., Et. al. Crosslinking by advanced glycation end products increases the stiffness of the collagen network in human articular cartilage: a possible mechanism through which age is a risk factor for osteoarthritis. Arthritis Rheum. 2002.
Kessel L, Et. al. Lens ageing as an indicator of tissue damage associated with smoking and non-enzymatic glycation–a twin study. Diabetologia. 2002.
Gkogkolou P., Et. al. Advanced glycation end products. Dermato-Endocrinology. 2012.
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Yamagishi SI., Et. al. Role of advanced glycation end products (AGEs) and oxidative stress in vascular complications in diabetes. Biochimica Et Biophysica Acta. 2012.
Semba R., Et. al. Does Accumulation of Advanced Glycation End Products Contribute to the Aging Phenotype? The Journals of Gerontology series A. 2010.
Cerami C, Et. al. Tobacco smoke is a source of toxic reactive glycation products. Proc Natl Acad Sci U S A. 1997.
Uribarri J., Et. al. Advanced Glycation End Products in Foods and a Practical Guide to Their Reduction in the Diet. J AM Diet Assoc. 2010.
Younus H. and Anwar S. Prevention of non-enzymatic glycosylation (glycation): Implication in the treatment of diabetic complication. Int J Health Sci (Qassium). 2016.
Freund M., Et. al. The Inhibition of Advanced Glycation End Products by Carnosine and Other Natural Dipeptides to Reduce Diabetic and Age-Related Complications. Comprehensive Reviews in Food Science and Food Safety. 2018.
Crisan M., Et. al. Expression of Advanced Glycation End-Products on Sun-Exposed and Non-Exposed Cutaneous Sites during the Ageing Process in Humans. PLoS One. 2013.
Abdullah KM., Et. al. Inhibitory effect of vitamin B 3 against glycation and reactive oxygen species production in HSA: An in vitro approach. Arch Biochem Biophys. 2017.
