You might not be experiencing sagging skin, flagging memory, loose muscles yet, but research shows that due to the lifestyle we lead today, these signs of aging tend to hit us earlier. While you cannot stop the clock, but you can definitely delay the process. All you need to do is eat very 'intelligently' - a combination of sensible foods, say health and nutrition experts.

There are various causes that lead to skin's aging. The biggest enemies are the free radicals and ultraviolet rays. Explaining this, Dr Honey Khanna, Senior Dietician, Max Hospital, says, "Free radicals -- unstable forms of oxygen that damage cell function. Free radicals form from normal metabolism. Your body also produces them in response to strong ultraviolet rays from the sun; air pollution; smoking; and second hand smoke. The buildup of free radicals contributes to the aging process and to the development of a number of age-related diseases such as cancer, heart disease, and inflammatory conditions, including osteoarthritis. What's worse, aging increases free radical production. That means your diet should be healthier than ever with the passage of time."

Besides the environmental impact, sluggish lifestyle also plays a major role in the aging process. Since your metabolism slows down as you cross your 30's, you might find yourself gaining weight faster. "In this scenario lots of women tend to go on a crash diet. This has an adverse effect on skin. In fact crash dieting can aggravate signs of aging. Skin gets dehydrated and looks wrinkled," says Dr Chiranjiv Chhabra, Dermatologist and Aesthetician, Skin Alive.

Fortifying Insides

When doctors advice eating sensibly, it means that you need to load up on antioxidants, vitamins and other nutrients and minerals that sustain your body and skin from the insides.

Dr Khanna adds, "Antioxidants, such as vitamins C and E, and other compounds, including polyphenols and anthocyanins, battle the ill effects of free radicals. The most beneficial diets rely heavily on fresh vegetables, fruits, and legumes -- foods that are naturally lower in calories and packed with nutrients."

Adding to this Dr Chhabra says, "Besies the usual vitamins, try to take in minerals like zinc, magnesium and calcium. They help in restroing elasticity to collagen under the skin. Try sprouts, lean meat, amla juice with honey, and wheatgerm grass juice. They promote the formation of good collagen and stop collagen retardation."

Besides the right food, how you take in your diet is also important. Giving some pointers on this, Arti Joshi, Nutritionist and Director Spa, says, "Give your body time to recover, as you eat. So avoid eating to the maximum. Do not over satiate yourself. Instead eat less but at regular intervals of 3 to 4 hours. That also keeps your metabolism high. Try eating foods closest to its natural form to take in as much nutirents. Make sure you sleep at least 7 to 8 hours daily to remain stress free – a major cause of premature aging"