Did you notice wrinkles on your face? Lack of collagen. Sagging skin? Lack of collagen. Premature ageing? Lack of collagen. Pores and acne problems? Lack of collagen. You must have heard these lines hundreds of times.
But but but…what exactly is collagen? And why is this so important? Or How does it get reduced? How to boost collagen production in your body? Getting puzzled? Relax! By the end of this article, you will figure out everything with 5 effective ways to boost collagen in your body. Happy scrolling!
What is collagen?
Collagen is the most abundant protein in the human body and is crucial for maintaining skin elasticity, firmness and overall youthfulness. It is the glue that holds the bodies together and provides structure to our skin, bones, muscles and more. Collagen is the reason that when we stretch our skin and leave, it goes back to its normal state. Collagen is the reason, children’s and young people’s skin looks more firm and plump.
Why does collagen level decline?
The first and most significant reason for collagen loss is ageing itself. when we age, collagen levels naturally start to decline, which leads to the formation of fine lines, wrinkles and sagging skin, pores or scars. According to research, after 25, each year our body loses 1% of collagen and gradually loses its ability to produce more collagen.
Sun exposure, poor nutritional diet, poor lifestyle habits and many more factors can also significantly impact collagen breakdown in our body.
How to boost collagen production?
Now you are probably thinking if collagen gets lost in so many ways, how can we protect our skin from sagging or signs of ageing after our mid-twenties? What if we tell you that restoring collagen is not that hard actually? It’s true that you can’t completely avoid ageing for the rest of your life in any way. but you can age gracefully and reduce signs of ageing by following some simple yet effective ways.
Collagen boosting foods
Eating a nutritious diet is the best way to solve any problem in the body from within. A balanced diet rich in nutrients is essential for collagen synthesis. Food rich in vitamin C, amino acids and anti-oxidants can support collagen production and protect against oxidative stress. Here are some collagen-boosting foods
Citrus fruits: Oranges, lemons and grapefruits are rich in vitamin C. Vitamin C is a crucial co-factor for collagen synthesis.
Bone broth: Bone broth is a great source of protein, another important factor for stimulating collagen production. Bone broth made from simmering bones contains amino acids like proline and glycine, which are the building blocks of collagen.
Leafy greens: Spinach, kale and Swiss chard provide vitamins A and C. Both are essential for collagen synthesis and skin repair.
Fatty fish: Fatty fish like salmon, tuna and sardines are excellent sources of protein, omega-3 fatty acids, vitamin D and B12. These all support skin health by reducing inflammation and promoting collagen synthesis.
Berries: Blueberries, strawberries and raspberries contain antioxidants. Antioxidants help to reduce oxidative stress, protect our skin against damage from free radicles and promote collagen synthesis.
Antioxidant products
An antioxidant-rich product neutralizes free radicles and protects our skin from oxidative stress. Now you may wonder, what oxidative stress is. Oxidative stress occurs when free radicles, and unstable molecules in the body outnumber the antioxidants available to neutralize them. This imbalance can damage skin cells and accelerate the breakdown of collagen.
Air, water, environmental pollution everything has a significant impact on our body as well as on the skin. Environmental pollution, sun rays and many other factors produce free radicles on our skin. Unfortunately, we can’t guarantee a completely pollution-free environment but what we can do is to use a product that can neutralize these free radicles and reduce the breakdown of collagen. Look for products containing vitamin C, retinol, niacinamide, azelaic acid, glycolic acid, soy and vitamin E. We prefer these ingredients best in serum form. but you can use it in any formulation suitable for your skin type.
Sun protection
Excessive sun exposure is another leading cause of collagen degradation and premature ageing. Ultraviolet sun rays from the sun can break down collagen fibers, leading to the formation of wrinkles, fine lines and age spots. Protect your skin by wearing a SPF 30 or higher, broad-spectrum sunscreen. Only sunscreen is not enough to protect your skin from sun damage. Try to wear protective clothes, sunglasses, wide-brimmed hat and seek shades whenever possible.
Professional treatments
Micro-needling, laser, and several other treatments are used effectively by professionals nowadays to stimulate collagen production in the skin and improve skin texture. You can opt for any of them to prevent premature ageing. However, remember to never try this at home on your own or without any professional consultation.
Clean up your lifestyle habits
Stress, lack of quality sleep, smoking, poor diet, excessive sugar intake, excessive alcohol consumption everything can be the reasons for collagen breakdown and reduced collagen production in our body. Adopting a healthy lifestyle including regular exercise, adequate hydration, sun protection, stress management, quality sleep etc. can help support overall collagen production and maintain youthful skin.
Wrap up
Now you must have understood all the buzz about collagen! Start implementing these tips today. Age gracefully and feel confident in your skin for years to come.
