Rust on the Inside: Advanced Glycation End-Products and Protecting Your Connective Tissue - Part 2

Welcome back! In Part 1, we explored the basics of oxidative stress and how your body both uses and defends against free radicals. Now let's dive into how your diet affects oxidative stress, and what you can do to protect your connective tissue.

AGEs: They're Called That For a Reason

Advanced Glycation End-products (AGEs) are compounds that form when proteins or fats combine with sugars in your body—a process called glycation. It's no linguistic accident that these compounds are called "AGEs" – they quite literally age you from the inside out.

As Dr. David Sinclair, renowned longevity researcher, puts it: AGEs are like "cellular rust" that accumulates in our bodies over time.

The Science Behind the Sizzle

Ever notice how delicious foods get when they brown? That chargrilled steak, that perfectly toasted bread, that golden-brown cookie? You're witnessing the Maillard reaction—the same process that creates delicious flavors also produces AGEs.

Here's what happens:

1. Proteins or fats combine with sugars under high heat

2. This forms cross-links between molecules

3. These cross-links create brown pigments and new chemical compounds (AGEs)

4. Your body absorbs these compounds during digestion

Our Modern Diet Dilemma

Dr. Mark Hyman, functional medicine expert, calls this the "modern AGEs crisis." Here's why: our ancestors rarely ate heavily processed or charred foods. Today's typical Western diet, however, is an AGE-generating machine:

• A chargrilled burger contains up to 50 times more AGEs than a boiled burger

• One serving of fast-food fries packs more AGEs than what our ancestors consumed in a week

• Processed foods contain hidden AGEs from high-temperature manufacturing

The Cancer Connection

Recent research has revealed concerning links between dietary AGEs and cancer risk. AGEs contribute to:

1. Inflammation: AGEs bind to special receptors (called RAGE) on cells, triggering inflammatory cascades

2. DNA Damage: The oxidative stress from AGEs can directly damage genetic material

3. Cell Proliferation: AGEs can stimulate growth factors that may promote cancer cell development

Studies have shown particularly strong connections between high-AGE diets and colorectal, breast, pancreatic, and prostate cancers.

The Triple Threat: AGEs, Oxidative Stress, and Cancer

Biochemist Dr. Rhonda Patrick explains how AGEs create a "perfect storm" for cellular damage:

AGEs + Cellular Proteins → Oxidative Stress → DNA Damage → Potential Cancer Development

Breaking the AGE Cycle

The good news? You can significantly reduce your AGE exposure through cooking methods:

Practical Solutions to an Ancient Problem

Try these strategies to combat AGEs:

1. Moisture is your friend: Cook with water-based methods when possible

2. Lower temperatures: Use slow cookers instead of high-heat methods

3. Acid protection: Marinate foods in lemon juice or vinegar before cooking

4. Antioxidant boosters: Add herbs and spices to help neutralize AGE formation

What This Means for Your Connective Tissue

The connection between AGEs, oxidative stress, and connective tissue damage is particularly important if you're active or aging (which covers just about all of us!).

Tendon and Fascia Vulnerability

Research by Lui et al. (2022) shows that oxidative stress is a major factor contributing to fibrosis and adhesion in tendon injuries. When tendons and fascia are exposed to both mechanical stress (from exercise) and biochemical stress (from AGEs and oxidative damage), they're hit with a double whammy of potential damage.

Degenerative tendinopathy—that chronic tendon pain that won't go away—has strong links to oxidative stress levels. The good news is that reducing oxidative stress can promote tendon repair and reduce tissue fibrosis.

Skin and Visible Aging

Your skin, which contains abundant collagen and elastin, is particularly vulnerable to AGE damage. Studies by Tu & Quan (2016) found that ROS-mediated oxidative stress damages the collagen-rich extracellular matrix in the skin, leading to visible aging and related disorders.

This damage weakens the skin's structural integrity and promotes age-related issues like impaired wound healing and increased skin cancer risk.

Genetic Connective Tissue Disorders

For those with genetic connective tissue disorders like Ehlers-Danlos Syndrome or Marfan Syndrome, managing oxidative stress becomes even more crucial. Research by Egea et al. (2020) found that reactive oxygen species and oxidative stress can exacerbate these conditions by further weakening already compromised connective tissues.

Practical Takeaways for Nourishing Your Connective Tissue

So what can you do with all this information? Here are some science-backed strategies:

1. Cook smart: Favor low-temperature, moisture-based cooking methods

2. Eat the rainbow: Colorful fruits and vegetables are rich in antioxidants

3. Spice it up: Herbs and spices like turmeric, rosemary, and cinnamon have potent antioxidant properties

4. Consider smart supplementation: Vitamins C and E, along with substances like NAC (N-acetylcysteine) support your body's glutathione production

5. Recovery matters: Ensure adequate recovery between intense workouts to allow your antioxidant systems to rebalance

6. Stay hydrated: Proper hydration helps your body clear AGEs and other waste products

7. Sleep well: Quality sleep is when much of your body's repair and antioxidant replenishment occurs

The Bottom Line

While we can't completely eliminate oxidative stress (and shouldn't try to!), understanding how AGEs and oxidative damage affect your connective tissue gives you powerful tools for healthier aging and more sustainable physical activity.

By making informed choices about how you cook your food and support your body's natural antioxidant systems, you can help preserve the health and function of your fascia, tendons, ligaments, and other connective tissues—keeping you moving well for years to come.

Check out this post looking at oxidative stress and the connection to repetitive strain injuries.

References

Singh, R., Barden, A., Mori, T., & Beilin, L. (2001). Advanced glycation end-products: A review. Diabetologia, 44(2), 129-146. https://doi.org/10.1007/s001250051591 

Prasad, C., Tiwari, S., & Chaudhary, M. (2019). Advanced glycation end products and its role in diabetic complications. Saudi Journal of Biological Sciences, 26(2), 223-229. https://doi.org/10.1016/j.sjbs.2017.06.004 

Uribarri, J., Woodruff, S., Goodman, S., Cai, W., Chen, X., Pyzik, R., Yong, A., Striker, G. E., & Vlassara, H. (2010). Advanced glycation end products in foods and a practical guide to their reduction in the diet. Journal of the American Dietetic Association, 110(6), 911