8 Easy Ways to Protect Skin and Prevent Collagen Loss
Collagen is the most abundant protein in the body, responsible for many roles, including support, strength, and structure. As we age, we naturally lose collagen in our skin. Lucky for us, there are some easy ways to protect skin and prevent collagen loss.
Learn everything you need to know about collagen, including sources in food, benefits, supplement information, and much more today! Find out how to protect the collagen you have and prevent loss easily.
What is Collagen
Collagen, as stated above, is the most abundant protein in the body. It is responsible for structure, strength, and support in the skin, muscles, bones, and connective tissue.
There are 5 types of collagen, though type I is the most abundant, making up about 90% of all collagen. Type I is responsible for strengthening the skin, bones, ligaments, and tendons, type II is in cartilage, type III is in vital organs, type IV is in the skin, and type V is in the eyes, skin, and hair.
Benefits
Aside from providing support and structure, collagen also helps your blood clot, preventing blood loss when injured. It is involved in tissue repair, cell communication, and immune system response as well. Collagen is made in the body, provided you eat a nutrient-dense diet. Recently has been added to supplements and even placed in skincare. Supplements can work, as seen here, but collagen in skincare does not seem very effective.
8 Easy Ways to Protect and Prevent Collagen Loss
As we age, we naturally lose collagen. That, along with environmental and lifestyle factors, influences the health of our cells and collagen levels. Here are the 8 most effective ways to protect the skin and prevent collagen loss!
1. Use SPF
Sun damage is one of the number one ways that collagen is damaged. The sun’s rays have harmful effects on our cells’ DNA and break down collagen. To prevent this, it is important to wear sunscreen every time you go outdoors or when you are exposed to the rays of the sun. Even if you are sitting by a window, if you are being exposed to the sun’s rays, you might want to consider a light sunscreen.
2. Limit Harsh Sun
Along that same vein, it is important to limit exposure to the sun when it is at its most intense. This is usually around noon to 3 pm. At this time, the sun is very harsh and can do more damage in less time exposed. If you need to be out during this time, make sure you are wearing protective clothing such as hats, sunglasses, long-sleeved shirts, and light-colored clothing. You can even use a parasol to reflect the rays from the sun off of you.
3. Eat Collagen Rich Foods
One way to prevent the loss of collagen is to increase the production of collagen by eating collagen-rich foods. This includes seafood, bone broth, gelatin, and animal products, but also vitamins and minerals needed for the synthesis of collagen. Some amino acids, such as proline and glycine are needed.
Proline is found in cabbage, mushrooms, asparagus, peanuts, wheat, fish, eggs, and meat while glycine is in chicken, peanuts, granola, and turkey. Other needed nutrients include copper, vitamin C, and zinc. Copper is abundant in seafood mushrooms, nuts, seeds, leafy greens, and tofu. Sources of zinc include meat products, beans, nuts, broccoli, leafy greens, and whole grains. Oranges, strawberries, bell peppers, and broccoli are all good sources of vitamin C.
4. Limit Added Sugars
In cases where individuals stop eating sugar entirely, they experience a lot of benefits, including an improvement in skin health. This is because of what sugar does to the collagen in the body. Sugar tends to attach itself to protein, which in turn damages nearby protein, leading to the loss of collagen. Plus, too much sugar can lead to detrimental inflammation and stress in the body, which can increase collagen loss.
5. Drink Water
Hydration is key to health and wellness. Even slight dehydration can have a detrimental effect on cognitive function, memory, learning ability, and physical capabilities. Water is needed in almost every chemical reaction in the body. Our cells need water to eliminate toxins, regenerate, repair, and thrive.
6. Limit Alcohol
Alcohol tends to dehydrate and cause inflammation in the skin. It is a habit that can age you and damage collagen in the skin if consumed in excess. Plus, a fun summertime activity, drinking in the sun, can further harm the skin and even increase your risk of cancer. Plus, what you drink matters. The cleaner the better so surprisingly purer liquors like gin, vodka, and tequila get in and out of your system quicker than a cocktail full of sugar, spice, and alcohol.
7. Don’t Smoke
Smoking is one of the worst things you can do for your skin. It causes inflammation, reduces oxygenation of the cells, and destroys elasticity in your skin. This is one habit you’ll want to avoid to prevent collagen loss and slow down signs of aging.
8. Green Tea and Ginger
Green tea and ginger tea are full of helpful antioxidants. Why is this important? Antioxidants can help fight against free radicals in the body. These free radicals damage DNA and can lead to even more collagen loss. Plus, these nutrients are rich in phytochemicals that can further prevent oxidative damage in the body. They also contain properties that help to reduce inflammation in the body.
Signs of Collagen Loss
Some signs to watch out for include visible ones on the skin. An increase in fine lines, wrinkles, drooping of the skin, and dryness can be due to collagen loss. Physical changes include stiff joints, tightness in muscles, slower metabolism, and issues with gut health.
Yup, a lot of digestive issues gastrointestinal discomfort, bloating, and digestive problems arise as collagen decreases. Finally, any loss of hair, nail strength, or skin elasticity is probably due to a lack of collagen support. Make sure you follow the eight tips above to prevent collagen loss and protect the skin easily!
The Takeaway
Collagen is very important to our physical health. While collagen loss is normal, there are easy ways to prevent collagen loss with habitual changes.
Remember that health comes from within. Eat nutrient-dense food, move your body daily, and care for your mental health. Daily habits are the building blocks for emotional, mental, and physical health. As shown above, take care of your gut health! Learn everything you need to know about gut microbiota today for free here.
