I have always been an optimist and I could give you lots of examples, but the easiest is probably this: on the way home from holiday lately, I bought anti-ageing mascara. But what did I think was going to happen? That I would walk into work the next day and everyone would tell me how young my eye lashes looked?

It was the act of a desperate woman who had just spent three weeks travelling with a baby who didn’t appear to believe in local time zones.

I have a little bit of a contradictory approach to ageing. On one hand, my goal is to try and age gracefully, embracing every little scar and wrinkle, as testament to a life well lived and be in gratitude for simply being here.

It’s a privilege to grow older, I know and feel that on a deep level. But, I’m also a sucker for a good anti-ageing serum or potion that promises to make me look a decade younger.

When I started applying that optimism to my eyelashes though, I realised I’d probably lost it!

In reality, the most effective anti-ageing strategies are — of course — diet and lifestyle related.

Daily movement, clean eating, less stress, less alcohol and a healthy amount of sleep will do more for your skin, mental acuity and resilience to injury or disease than any cosmetic ever will.

It’s just clean eating and exercise take work and planning, whereas cosmetics are an easier solution.

Why would we stop eating sugar and drinking alcohol if we can carry on consuming them, but erase the evidence with a good night cream?

This my friends, is a whole new level of optimism. It makes my mascara look like a sensible purchase.

We all know that sugar is metabolically bad for us, driving the incidence of prediabetes, diabetes and central obesity, to name just a few conditions and diseases, through the roof.

But did you know that excess sugar in the bloodstream results in glycation? Glycation means that excess sugar in the bloodstream binds to protein and lipids, forming something called advanced glycation end products (with the appropriate acronym AGEs).

AGEs damage cells, including in the skin, leading to a loss of elasticity and an increase in wrinkles.

Further, sugar tends to speed up the production of free radicals (unstable molecules that cause damage to cells and trigger accelerated ageing of the eyes and skin.)

Free radicals also lead to oxidative stress which is connected to diseases that we associate with ageing, such as cancer, heart disease and Alzheimer’s.

What does this all mean? Ultimately, that there is no cosmetic magical enough to counteract years of poor nutrition.

So, if an anti-ageing approach motivates you, I would start by trying to remove as much processed sugar from your diet as you can.

You’ll probably find this easiest if you gradually reduce it, rather than going cold turkey.

A gradual reduction allows your taste buds to re-sensitise, so that you are able to taste and appreciate the natural sweetness of less processed options — such as good quality dark chocolate — and fruit.

Can supplements help? There’s quite a bit of potential from food-based supplements such as moringa powder.

Moringa has been scientifically proven to be rich in antioxidants, as well as being naturally anti-inflammatory.

These two properties help in theory to reduce oxidative stress in the body. You can find moringa in most grocery stores; I especially love the organic Kuli Kuli brand down at Miles, next to the protein powders!, which I also find especially energising.

It's easy to pop into a smoothie, just note that it has quite a grassy taste and can be a little laxative, so I suggest you start with a little until you see how your taste buds and body react.

I also think there’s lots of promise from a new fatty acid supplement we have called Fatty 15, but more on that another day!

And ultimately, whilst supplements can be an amazing enhancer, it’s crucial to do most of the work with your diet.

Remember, if you are fighting age spots and wrinkles, then ditching processed sugars, white/refined carbs is your most important step.

To get you off on the right foot, here’s a smoothie recipe to help get your skin glowing from the inside out. It’s light on the fruit comparatively (always important as people tend to really over do the natural sugars in smoothies), contains cucumber which is naturally hydrating but only has a subtle vegetable flavour, and gets in two big doses of greens!

It also has some nourishing fats from the avocado. Did I mention it’s tasty too? Enjoy!

Remember, Beat the Couch starts next Friday so you need to get a move on and sign up now! www.waterfrontwellness.bm

Skin Loving Smoothie

Ingredients per person:

1 cup pineapple (fresh or frozen)

⅓ English cucumber (cold or frozen, washed but not peeled)

1 handful spinach

½ small, ripe avocado

½ tsp moringa

1 scoop grass-fed unflavoured collagen (I love Great Lakes from Miles)

1 handful ice

Water to blend

Note: Blend to desired consistency. Try and include some of the pineapple core, which is less sweet but rich in bromelain, which is nicely anti-inflammatory!

• The advice given in this article is not intended to replace medical advice, but to complement it. Always consult your GP if you have any health concerns. Catherine Burns BA Hons, Dip ION, BNTA is a fully qualified Nutritional Therapist trained by the Institute for Optimum Nutrition in Britain. Join Catherine on Facebook: www.facebook.com/nutrifitandnaturalnutritionbermuda or instagram @naturalbda.