Behind every public figure's appearance lies a personal health regimen. This series examines the diets, exercise routines, procedures, and beauty and fashion choices of notable figures as practical lifestyle information.
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Broadcaster Baek Ji-yeon said she has been changing her eating habits since entering her 60s, cutting back on bread, rice cakes and sweet desserts she once enjoyed freely. She said managing sugar intake and maintaining muscle mass become increasingly important as the body's metabolic function and skin elasticity change with age.
Baek shared her thoughts on her everyday diet and aging management through her YouTube channel "Jigeum Baek Ji-yeon" on Monday.
"I loved desserts my whole life — bread, rice cakes, all of it," she said. "So I feel sorry to my body." She added that even after skin-tightening procedures such as Thermage and Ultherapy at a dermatology clinic, she would treat herself to sweet coffee and desserts to lift her mood.
She said she has recently been making an effort to reduce her sugar intake. Baek also highlighted research from Stanford University on aging, drawing attention to the physical changes that occur around the mid-40s and early 60s.
Excessive sugar consumption can affect weight management and blood sugar control, and is also linked to glycation — a process that alters collagen and elastin in the skin.
A Stanford University study published in 2024 in the international journal Nature Aging found that human aging does not progress at a steady pace but instead involves more pronounced biological changes at specific periods of life.
Aging is a process in which various bodily functions change over time. Recent research has found that changes in biomolecules are particularly pronounced at certain ages.
Researchers collected blood, skin and oral samples from 108 adults between the ages of 25 and 75 and analyzed changes in proteins, metabolites and microorganisms.
About 81 percent of the molecules analyzed showed nonlinear patterns of change, meaning the rate of change varied by age rather than progressing steadily. The periods of most concentrated change were around age 44 and age 60.
In the mid-40s, notable shifts were observed in molecules related to lipid, alcohol and caffeine metabolism. Around age 60, significant changes appeared in molecules associated with carbohydrate metabolism, immune regulation and kidney function.
The researchers said these biomolecular changes may be linked to age-related shifts in the risk of developing cardiovascular and metabolic diseases.
One of the key changes that comes with age is a decline in muscle mass and strength. Muscles do more than move the body — they also absorb glucose from the bloodstream and play a role in energy expenditure. A reduction in muscle mass can affect the body's ability to process blood sugar and its baseline calorie burn.
The body's tissue response to insulin can also change during aging. Insulin is the hormone that helps glucose move from the blood into cells. When insulin resistance increases, more insulin is needed to process the same amount of glucose.
As these changes accumulate, blood sugar regulation becomes more difficult and the risk of metabolic conditions such as type 2 diabetes can rise.
For middle-aged and older adults, it is therefore important to monitor not just body weight but also blood sugar, muscle mass, blood pressure and blood lipid levels.
A review published in 2026 in the Journal of Cosmetic Dermatology found that advanced glycation end-products accumulate in the skin's collagen and elastin, contributing to reduced elasticity, wrinkles and changes in skin tone.
Bread, rice cakes, sweet coffee and desserts — the foods Baek has been cutting back on — tend to be high in sugar and refined carbohydrates depending on how they are made.
A diet high in sugar can place a burden on weight management and blood sugar control. Sugary drinks and desserts in particular can deliver a significant number of calories even in small amounts.
The phenomenon drawing attention in the relationship between sugar and skin aging is glycation — the process by which sugars such as glucose and fructose bind to proteins in the body. This reaction can lead to the formation of substances known as advanced glycation end-products, or AGEs.
AGEs affect collagen and elastin, the proteins that maintain skin elasticity. Collagen supports the skin's structure, while elastin allows stretched skin to return to its original shape. When AGEs accumulate in these proteins, the flexibility and elasticity of the tissue can decrease.
When abnormal cross-links increase between collagen fibers, the skin can become stiffer and the regeneration of damaged tissue is also affected.
The 2026 Journal of Cosmetic Dermatology review said AGEs accumulate in the skin's collagen and elastin, contributing to reduced elasticity, wrinkles and changes in skin tone.
Glycation also affects oxidative stress and inflammatory responses. Oxidative stress occurs when the balance between the production and neutralization of free radicals breaks down, damaging cells and tissue. Because the skin is continuously exposed to ultraviolet radiation, glycation, oxidative stress and photoaging can act in combination.
These changes can appear not only in the skin but also in blood vessels, the kidneys and other tissues. When blood sugar remains elevated over a long period, the production and accumulation of AGEs can increase.
Cutting back on sweetened coffee, carbonated drinks and sugar-heavy desserts can help with blood sugar and weight management. When choosing bread or rice cakes, it is worth checking the ingredients and preparation method, as products made with large amounts of sugar or syrup can significantly raise sugar intake.
Foods made from white flour and refined rice flour tend to be relatively low in dietary fiber, meaning they are digested and absorbed quickly. Eating them alongside foods that contain dietary fiber and protein can help moderate the rise in blood sugar after a meal.
The WHO recommends that both adults and children limit free sugar intake to less than 10 percent of total daily calorie intake, and says reducing it to below 5 percent can bring additional health benefits.
For an adult consuming 2,000 calories a day, 10 percent amounts to about 50 grams of free sugars; the 5 percent threshold works out to about 25 grams.
Free sugars include not only added sugars such as sucrose, glucose and fructose but also sugars found in honey, syrups and fruit juices.
The WHO's free sugar guidelines do not cover sugars naturally present in whole fruits, vegetables and milk.
To manage sugar intake, it helps to start by reviewing what you drink. Choosing unsweetened coffee instead of coffee with sugar or syrup, and reducing how often you consume sweetened yogurt and sugary drinks, can make a meaningful difference.
When eating desserts, checking the nutrition label for sugar content and total calories is useful. Even within the same category of product, sugar content can vary widely depending on how much sugar or syrup was used.
Replacing snacks such as cookies and cake with fruit, nuts and unsweetened yogurt is another option.
Meal composition also matters. Pairing carbohydrate-heavy dishes such as white rice or bread with vegetables and protein foods can help achieve better nutritional balance.
The emphasis Baek placed on protein intake and muscle management is also an important factor in maintaining health for middle-aged and older adults. As the body's ability to synthesize muscle protein and overall physical activity levels change with age, muscle mass tends to decline. When muscle mass and strength fall excessively, the condition is known as sarcopenia.
As sarcopenia progresses, walking ability and balance can deteriorate and the risk of falls increases. Everyday movements such as climbing stairs or rising from a chair can also become more difficult.
The US National Institute on Aging recommends that older adults combine regular strength training with aerobic exercise to maintain muscle health. The basic guideline calls for at least 150 minutes of moderate-intensity aerobic exercise per week and strength training at least twice a week.
Strength training includes not only exercises using dumbbells and resistance bands but also bodyweight movements such as squats and repeated chair stands.
Protein can be obtained from a variety of foods including fish, eggs, lean meat, beans, tofu and dairy products. Distributing protein-rich foods evenly across meals can help supply the nutrients needed to maintain muscle.
A habit of light walking after meals is also beneficial for blood sugar management, as muscles use glucose from the bloodstream as an energy source while in motion.
Adequate sleep and stress management are equally important. Chronic stress and insufficient sleep can affect appetite regulation and blood sugar metabolism.
For middle-aged and older adults, managing sugar intake, eating a balanced diet and maintaining muscle mass are considered key lifestyle habits for healthy aging. Reducing sweet foods and combining that with regular exercise can help manage blood sugar and body weight while supporting healthy physical function.
rainbow@heraldcorp.com
