How to Increase Collagen Naturally in Your Skin
As time goes on, there are changes in your skin's structure that affect how your skin appears and feels. Collagen, which is an important component of your skin's structure, is one of these things. Collagen is a rigid fibrous protein that is responsible for your skin's youthful elasticity.
One of the problems that you encounter as you get older is the slowing down of your skin's production of collagen. You start losing about 1% of the collagen in your skin from the time you turn 25. This rate is increased by certain environmental factors such as pollution, sunlight, and stress.
Good thing is that you need not solely depend on invasive cosmetic techniques for repairing your skin structure. With specific changes to your diet, protective behaviors and smart skincare, you will naturally get your body to synthesize collagen. This is your complete guide on how to boost your collagen naturally.
Eat Your Way to Stronger Skin
Your body does not just produce collagen in the air. Your body creates this essential protein using different amino acids that your body gains from the foods that you consume that have high protein levels. In order to ensure that your production is effective, you need to give your body what it needs.
Load Up on Proline and Glycine
This is where these two specific amino acids play their role as the main components of the formation of the collagen molecule. The easiest way to achieve this naturally is by taking good protein sources in your food. Some of the best sources include lean meat such as chicken and turkey, fresh fish, egg whites, milk products, legumes like lentils and beans, and even for people who take animal products, bone broth is highly recommended.
Never Underestimate Vitamin C
If there is enough amount of amino acids in your body, your body is not capable of combining them to make collagen without vitamin C. It plays an important role in the synthesis of collagen by forming the three-helix structure of the protein. If you want your cells to get enough of it, you should eat foods such as orange, strawberry, bell pepper, broccoli, and green leafy vegetables.
Support with Sulfur and Copper
Minerals act silently but have an important underlying role in ensuring skin health. Sulfur acts as a part of the stable bonds formed between collagen strands. It can be obtained from foods such as garlic, onions and cruciferous vegetables. On the other hand, copper acts as a catalyst for lysyl oxidase, an enzyme that enables the formation of cross-links in collagen and elastin fibers. Sources of copper include pumpkin seeds, sesame seeds, cashews and dark chocolate.
Defensive Habits: Protecting the Collagen You Have
Generating new collagen is one part of the process; it is also necessary to inhibit the premature degradation of existing collagen in the skin. The environment produces free radicals that actively cut through the structural integrity of the skin.
Guard Against UV Radiation
UV rays from the sun are the worst enemies of youthful skin. Sun exposure results in the process of photoaging, which involves the penetration of UV rays deep inside the dermis and the activation of matrix metalloproteinases (MMPs). These enzymes are responsible for breaking down already present collagen fibers. To protect yourself from the dangers of the sun’s UV rays, make sure to always wear a sunscreen lotion with an SPF of at least 30 each morning.
Cut Back on Refined Sugars
The consumption of highly refined sugars initiates an extremely harmful biochemical process termed glycation. Once the sugar is in your body’s system, it attaches itself to the proteins, including collagen and elastin. The formation of these tough and dysfunctional structures is referred to as Advanced Glycation End products (AGEs). Consequently, glycation leads to the loss of elasticity of the skin, resulting in premature wrinkles and skin sagging.
Minimize Chronic Stress and Sleep Deprivation
During chronic stress or lack of adequate sleep, your body is overwhelmed with a high level of cortisol, which is the stress hormone. The high levels of cortisol have negative effects on the functioning of fibroblasts and fasten the breakdown of the dermal matrix. It is recommended that you get between seven and nine hours of good sleep because the skin undertakes its repair process during this period.
Elevate Your Routine with Targeted Topicals
Whereas internal feeding of the body gives you a good start, the external treatment of your skin will give you faster and highly targeted results. You can feed your skin with certain bio-active compounds that signal the cells underneath to speed up their repair processes.
When considering topical products for boosting your skin elasticity, you don't necessarily need to use synthetic products that dry out your skin or compromise its protective barrier function. An anti-ageing serum based on natural peptides and bakuchiol can be extremely effective and safe for making your skin produce more collagen. Natural peptides serve as cell messengers, suggesting that your skin has lost its collagen, thus prompting your fibroblasts to produce new collagen in order to regenerate the tissue. However, when used in combination with bakuchiol - a plant-derived antioxidant extracted from the babchi plant, which contains no synthetic ingredients - you'll see even better results. This ingredient activates the same genetic pathways as retinol, thus making your cells produce collagen, but without causing pain, irritation, and photosensitivity. This strong blend of plants tightens the skin structure, reduces fine lines, and improves the texture of the skin without harming its protective moisture barrier in any way.
Gentle Physical Stimulation
A physical treatment will also stimulate your dull skin. Applying some pressure sends a signal to your brain that there is a need for energy in that place and thus a rush of oxygen, nutrients, and repairing elements to your face.
Master the Art of Facial Massage
Gently massaging your face with your fingers or a Gua Sha or jade roller increases blood flow and helps to drain excess fluid. Massaging with these tools stretches your fibroblasts that lie under your skin, which has proven to make them produce more collagen and elastin. Be sure to put a few drops of a facial oil or serum before that to make sure you don’t cause micro-tearing in the process.
Consider At-Home Microneedling (Dermarolling)
For those who would like to take things up a notch, doing your own microneedling at home can produce excellent results when performed correctly. The process involves using high-quality dermarollers that have super thin needles (of about 0.25 mm or 0.3 mm) that create microscopic wounds on the outermost layer of the skin. This is taken as micro-traumas by the body and initiates its healing mechanisms, which include producing new collagen to the wound site. Always make sure that you sterilize the equipment with rubbing alcohol each time you use it.
The Power of Consistency
Increasing collagen levels in your body in a natural way is not an easy task, but it is highly gratifying, nevertheless. In comparison with aggressive clinical procedures that bring immediate results through artificial methods, natural cellular rejuvenation works in accordance with biological rhythms. It usually takes up to twelve weeks to experience any lifting effect on your skin caused by proper nutrition and skincare.
Through nourishing your body with the necessary nutrients, shielding your skin against the damaging effects of the environment, and providing your cells with proper botanical skin care, you will be able to age gracefully and preserve your skin’s strength, elasticity, and radiance.
