想颜值能打？BBC纪录片告诉你“如何减缓衰老”
They say your skin tells a story of your life. The trouble is, the story is not always accurate. Why do some people look older and some people younger than their actual age? Discovering the answer could hold the key to younger looking skin.
人们都说皮肤能呈现出一个人的生活故事，但问题是，通常这些故事都不真实。为什么一些人看起来很苍老，还有部分人让你看不出年龄。这一问题的答案可以揭示我们保持皮肤年轻的奥秘。
What does the science say? What actually ages our skin? And, most importantly, is there anything you can do about it? Rozina Ali is a plastic surgeon who knows the results that surgery can bring, but in one of the BBC series, she explores what's possible without going under the knife.
科学怎么解释？是什么造成了皮肤老化？更重要的是，有什么办法能阻止老化？罗洁娜是一名整形外科医生，她知道怎么用手术解决这一问题，但在这期BBC节目里，她将发掘不动刀子就能永葆年轻的可能性。
Protect yourself from the sun
防晒
Why
We're all aware of the risk of sunburn, but it's just one of the dangers the sun holds for our skin. Sunlight contains different types of UV rays and the effect they have depends on their wavelength.
我们都知道晒伤的风险，但这只是太阳给皮肤带来的危害之一。阳光中有不同种类的紫外射线，他们对皮肤的损伤程度取决于其波长。
Sunburn is caused by UVB rays. They have a short wavelength which means that they can burn the top layer of our skin but can't penetrate deeper into the epidermis or dermis. UVA rays have a much longer wavelength and penetrate much deeper into the skin. These UVA rays degrade the collagen holding our skin together, which leads to wrinkles.
UVB会造成晒伤，他们波长短，可以触及皮肤表面但不能穿透至表皮细胞或真皮。UVA波长更长，会给深层皮肤带来伤害，它们瓦解连接皮肤细胞的胶原蛋白，导致产生皱纹。
What can you do
Simple... wear sun protection. But not just when you're out in the sun. Because of their longer wavelengths, UVA rays can even penetrate through glass, meaning you could be accelerating the aging of your skin as you drive to work or sit by the window. Be sure to look out for the UVA star rating as well as the SPF on your sunscreen bottle — a rating of five stars offers the best protection against the sun's aging UVA rays.
很简单！防晒，而且不仅要在户外防晒。由于UVA的波长较长，他们甚至可以穿透玻璃，这意味着你开车上班或是坐在窗前时都会加速皮肤老化。一定要注意看你防晒霜上UVA防晒系数和SPF指数，五星级具有最好的防晒效果。
Eat the right foods
吃对食物
Why
Every time you breathe, a tiny fraction of the oxygen you inhale gets into your cells and attacks your DNA.
你每一次呼吸，都会有一部分氧气进入细胞，进而攻击你的DNA。
These rogue oxygen molecules are known as free radicals. The damage they cause, especially to the collagen-making fibroblasts in your skin, accumulates over time. And that leads to wrinkles.
这些流氓氧分子就是自由基。他们持续损坏生产胶原蛋白的纤维母细胞，并会带来皱纹。
What can you do
Well, you need to breathe, obviously, so there's no option on that front. But scientists are convinced that eating the right foods can help reduce the damage caused by free radicals and have come up with some key rules to follow:
当然，你必须要呼吸，在这一点上你别无选择。但是，科学家相信合理膳食有助于减少自由基造成的损伤，因此他们提出了几点需遵守的准则：
Rule 1: Look for bright colors
第一、多吃色彩鲜艳的食物
Tomatoes, for example, are a great source of a powerful antioxidant called lycopene. Lycopene gives red tomatoes their distinctive color and it is also excellent at preventing the oxidative stress which accelerates aging.
比如，西红柿富含一种名为番茄红素的抗氧化剂。番茄红素使得红番茄呈现出独特的颜色，这一物质还能很好地防止加速衰老的氧化应激。
Rule 2: Look for bitter tasting fruit and vegetables
第二、多吃味苦的水果蔬菜
Vegetables like broccoli or radishes are a rich source of a type of antioxidant called glucosinolates. By eating these ingredients and getting them deposited in the skin, you can boost its natural defenses.
花椰菜、水萝卜等蔬菜富含一种叫做硫代葡萄糖苷的抗氧化剂。多吃这些果蔬，使它们作用于你的皮肤，可以增强皮肤的自然抵御能力。
Rule 3: Eat lots of oily fish
第三、多吃富含脂肪的鱼类
The vital ingredient in oily fish like mackerel is Omega 3. This fatty acid dampens down inflammation in the skin cells and again helps to slow oxidative stress.
像马鲛鱼这类富含油脂的鱼，体内有一种叫做欧米伽3的重要成分。这种脂肪酸能够抑制皮肤细胞的炎症，同样也有助于减缓氧化应激。
Watch your blood sugar
注意血糖
Why
Scientists exploring the link between blood sugar and skin aging have discovered that people with high levels of blood glucose look up to two years older on average.
研究血糖和皮肤衰老之间关系的科学家发现，高血糖的人看起来通常会老两岁。
Excess sugar in our blood becomes attached to the collagen in our skin. Once attached, it makes the collagen more brittle and it's harder for the skin to repair itself. The net result? More wrinkles.
过多的血糖会附着于皮肤的胶原蛋白上。一旦附着，胶原蛋白就会变得更加脆弱，使皮肤很难进行自我修复。结果是什么？越来越多的皱纹。
What can you do
Well, nothing too drastic. Blood sugar is produced naturally when you digest food and is an essential part of the process by which the body acquires the energy it needs to function. But regular exercise and cutting the amount of carbohydrates you eat can help to avoid high blood sugar levels and the associated aging implications for your skin.
嗯，也别太夸张。在你消化食物时，自然会产生血糖，身体也需要从此获得能量进行正常运转。但是，定期锻炼和减少碳水化合物的摄入量有助于避免高血糖和与之相关的皮肤老化问题。
编辑：焦洁
实习生：刘培晨
来源：BBC
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