Getting glowing, youthful skin doesn’t always require expensive products or invasive treatments. By focusing on natural ways to boost collagen, you can increase your skin’s elasticity, firmness, and overall health. Collagen is an important protein that keeps your skin supple and smooth, but its production decreases with age. Fortunately, you can support collagen production naturally with some simple lifestyle and dietary changes. Collagen is an important protein that determines the space, elasticity, and overall health of your skin. As early as age 25, signs of aging begin to appear – skin may heal more slowly, and skin turnover begins to slow. As we approach age 40, consumer changes can significantly affect the skin.
Another cause of collagen breakdown is collagen glycation which is caused by the foods you often consume in your diet. During glycation, sugar molecules attach to collagen and proteins to form advanced glycation end products (AGEs). You will learn more about AGEs in this post.
Habits that Destroy Collagen
Sun Exposure
The skin is our first line of defense against viruses, bacteria, and even UV light. But once we start exposing our skin to excessive UV light, the skin’s defense mechanism breaks down, causing collagen proteins to break down and disrupting the bond between elastin and hyaluronic acid. This eventually leads to deep wrinkles and hyperpigmentation.
Poor diet
Diet is important for life, but once you start eating foods high in sugar, fat or that are not well processed, it starts affecting your skin. This is where glycation comes into play; when sugar levels are so high, it starts breaking down collagen and other important proteins making you look older. This formation is called advanced glycation end products (AGEs). AGEs then accumulate on collagen and elastin tissue, making them stiffer and less susceptible to shrinking and remodeling. It can also lead to oxidative stress and eventually break down collagen.
Lifestyle Habits
Apart from poor diet, other lifestyle habits like smoking cigarettes, air pollution if you live in a city, lack of sleep, excessive alcohol consumption and repetitive muscle movements all contribute to 87% of skin ageing which breaks down collagen in the skin.
8 ways to increase collagen in your skin naturally
1. Eat collagen-rich foods
Collagen-rich foods directly provide your body with the building blocks it needs to produce more collagen. Foods like bone broth, chicken, fish, and egg whites contain natural collagen as well as essential amino acids like glycine and proline. These nutrients help repair and strengthen your skin, making it look firmer and more youthful. Adding these foods to your diet is a simple and effective way to support your skin from within.
2. Increase your intake of vitamin C
Vitamin C plays a key role in collagen synthesis, as it helps your body convert proline to hydroxyproline, a key component of collagen. Without enough vitamin C, collagen production slows down, causing skin to become dull and loose. Foods rich in vitamin C, such as oranges, strawberries, broccoli and bell peppers, not only boost collagen but also provide antioxidant protection, reducing skin damage caused by free radicals.
3. Get enough sleep
Sleep is the time when your body produces collagen which includes repairing your own muscle and regenerating it. During deep sleep, your body produces hormones that promote collagen repair and repair damage caused by daily exposure to stress. Aiming to get 7-9 hours of quality sleep every night can greatly improve your skin’s elasticity and radiance.
4. Hyaluronic Acid
Hyaluronic acid is the key to keeping your skin supple and well-hydrated because it has the unique ability to retain water. You will usually find hyaluronic acid in many cosmetic products and it is for a good reason. Hyaluronic acid is the key to healthy skin.
When you apply a hyaluronic acid serum, it forms a barrier layer, and absorbs moisture, thereby hydrating the skin and reducing signs of wrinkles. A 2021 study reported that low molecular weight hyaluronic acid can increase skin moisture and promote skin regeneration. While high molecular weight hyaluronic acid has a moisturizing effect.
5. Exercise regularly
Exercise improves blood circulation, delivering oxygen and nutrients to your skin cells, which aids in collagen production. Regular physical activity also reduces stress and inflammation, both of which can accelerate collagen breakdown. Activities such as yoga, jogging or strength training can help you maintain a vibrant, youthful look.
6.Use collagen-boosting skincare
