Health and Nutrition

How to boost collagen production

How to boost collagen production. Collagen is the most abundant protein in the human body, found in the bones, muscles, skin, and tendons. It is the substance that holds the body together. There are many types of collagen, but our body mainly consists of type 1, 2, and 3. As we age, we produce less collagen, hence the tendency toward wrinkles, thinning skin, joint pain and muscle weakness. So how does it decline?

Factors that delete your collagen levels:

UV damage

Studies suggest UV rays damage collagen through various mechanisms, including DNA damage to the cells that make collagen as well as the production of free radicals that can damage collagen directly.

Smoking

The toxins in cigarette smoke damage collagen and elastin, that keep skin firm and supple. A recent study suggest type I and III collagens were lower by 18% and 22%, of smokers compared with the non-smokers.

Sugar

When you consume too much simple carbs like refined sugar, they rapidly break down into unused glucose. The excess unused sugar gets attached to the fats and proteins in our skin, a process known as glycation. Glycation produces enzymes that can weaken and break down our collagen and elastin fibres.

Inflammatory diet

High processed food such as processed meat, trans fats cause dehydration and promoting oxidative stress. Also, trans fats make you vulnerable to UV damage.

Stress

Stress causes an increase in hormones like cortisol, which research has found can decrease the production of collagen.

How can you support it naturally?

Bone broth

Since bone broth is made of bones and connective tissue, it contains calcium, magnesium, phosphorous, collagen, glucosamine, chondroitin, amino acids, and many other nutrients, which are incredibly beneficial to skin health and also gut health. 

Egg whites

Although eggs don’t contain connective tissues like many other animal products, egg whites do have large amounts of proline, one of the amino acids necessary for collagen production.

Citrus fruit

Vitamin C plays a major role in the production of pro-collagen, the body’s precursor to collagen. Therefore, getting enough vitamin C is critical. 

Berries

Not only are berries an excellent source of vitamin C, they are high in antioxidants, they reduce free radicals ability to cause signs of aging like wrinkles and fine lines.

Garlic

Garlic is high in sulfur, which is a trace mineral that helps synthesize and prevent the breakdown of collagen.

Leafy greens

Spinach, kale, Swiss chard, and other salad greens get their colour from chlorophyll, known for its antioxidant properties. Some studies have shown that consuming chlorophyll increases collagen production.

Dark chocolate

Cocoa is packed full of minerals including calcium, copper, phosphorus, potassium, sodium, and zinc. Researchers found cacao boosts skin health by increasing blood flow and improving skin density and hydration. Look for chocolate that is 70 percent cocoa or higher.

Exercise

Some studies have found that exercise slows down cell activity involved with aging skin.

Herbal teas

Our naturopath formulated glow organic herbal tea helps support healthy, clear skin. Herbs used in this blend have traditionally been used to help reduce inflammation, improve clearance of toxins and support collagen production. Blended with horsetail, a natural source of silica which is important in the formation of collagen, important for wrinkle prevention and skin health.

Invest in good quality skincare

Add an antioxidant-rich moisturiser to your daily skincare regimen. Vitamin C, kakadu plum and other antioxidants can protect against free radical oxidative damage to the skin, one of the major factors that contribute to collagen breakdown.

Peptide serums have very good evidence for stimulating collagen and elastin in the skin and improving skin firmness, tone. Peptides are short chains of amino acids that act as building blocks of proteins such as collagen, elastin and keratin. These proteins are the foundations of your skin and are responsible for its texture, strength and resilience.

Hyaluronic acid (HA) is a substance found naturally in our skin that holds water and helps keep it hydrated and plump. The molecule holds a thousand times its weight in water. When applied to the surface of the skin, hyaluronic acid can reduce wrinkles and fine lines. HA also helps assists in the production of collagen. Discover B inspired organic skincare.

For more information on “How to boost collagen production” or to book a naturopathic consultation please contact Beata at B inspired healthy lifestyle.

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