Genius Ways to Rebuild Your Natural Collagen
Knowing how to rebuild collagen in your face without resorting to extreme measures is possible. However, you must understand that this is not an immediate fix. Instead, it’s a process you must go through while also preparing yourself to follow these ideas for the rest of your life.
While you may spend time reading about cosmetic procedures that help, making sure the advice comes from experts is key. After studying what they advise, these are the most important points for you to pay attention to.
Vitamin C is for Collagen
Consumption of food rich in vitamin C is essential for skin rejuvenation. It helps the skin to assimilate and produce the hyaluronic acid secreted by our body. This is essential for the health of your epidermis. Vitamin C is also an antioxidant. This provides support for the immune system and strengthens the skin’s capillaries. It is equally important to eat a good amount of fruit and vegetables as getting these vitamins from a natural source is always a good idea.
Like vitamin E, vitamin C is a powerful antioxidant that protects your skin against damaging free radicals. Supplementing your diet with vitamins such as Vitamin E, A, C will encourage new skin and collagen.
Vitamin C is also known to reduce the chances of developing other serious skin issues. This includes both skin cancer as well as damage from ultraviolet rays.
A number of companies offer serums that contain Vitamin C. While they may help some people, there is a need to look at the level of Vitamin C in the formula. To help, see where in the list of ingredients it appears. The higher up the list, then the more there is in the formula. Ideally, something in the region of 20% will suffice.
Collagen supplements for collagen
Actual collagen supplementation can also help the state of your connective tissue. Once again, your diet can play a role in providing your body with the nutrients it needs to kick-start this collagen production. Look for a generous, balanced supply of Selenium (from egg yolks, nuts, and fish) and the all-important natural ‘good’ fats, gained from Omega-3-rich fish. This provides the elasticity and moisture important in preventing the skin forming wrinkles. Eating this type of fish twice a week will make a difference. However, don’t expect something to happen overnight as that’s not the case. Also, supplements containing these nutrients will help.
We consulted sports nutritionists for some vital tips for preventing skin collagen loss and increase its production. This led to them producing a list that we should all pay attention to. After all, losing collagen is something that happens to every single person. Nobody is immune.
So, the collagen boosting foods according to the nutritionists include:
- Fish. - Focus on those that contain essential fatty acids and omega-3
- Red colored vegetables like red peppers contain high levels of vitamin C
- Dark green vegetables - Thanks to the chlorophyll as well as Vitamin K.
- Orange Vegetables - They are also high in Vitamin C.
- Various Berries - blueberries, raspberries, blackberries. They are antioxidants.
- Soy - Not too much as it contains phytoestrogens, which should not be consumed in large amounts.
- White Tea
- Citrus Fruit - Everyone knows they are high in Vitamin C.
Looking More Closely at Fish and Omega-3 Fats
People are often aware of certain fish containing more Omega-3 than others. The main focus is on ‘oily’ fish including mackerel, sardines, and salmon. However, that is not the extensive list of items that contain these all-important fats.
Omega-3 fatty acids are a type of polyunsaturated fat. Your cell membranes throughout your body need these fats for elasticity and maintaining a healthy lipid level. As we age, this kind of thing breaks down more often. Replacing those Omega-3 fatty acids via diet or supplements can help preserve the overall health of your cells.
Considering your skin consists of billions of cells, you can see how maintaining their health down at this molecular level is so important.
Increasing omega-3 fatty acids in your diet is easy. Include sources rich in these fats such as fish, flaxseed, chia seeds, soy and nuts to help keep your omega levels high. Omega-3s can also be found in cooking oils such as canola and olive oil but they should not form the key component of your diet.
Habits to avoid
Aside from our diet, certain habits will also have a detrimental impact on the ability of your body to reproduce collagen. If we fail to create a healthy environment, then is it any surprise when our body is unable to keep up with demand?
What we know is that we must address our habits and change them especially if they include any of the following:
- Dehydrating activities
- Drinking Alcohol
- Diet high in salt
- Spending hours in water
- Too much exfoliating
Of course, some have a greater negative impact than others. Too much exfoliating damages the skin from the outside. Habits such as smoking or a salt-rich diet will damage it from inside. If you indulge in a number of these habits, then the environment that you have created will lead to the break down of collagen.
Several of these habits cause dehydration. If your skin becomes dehydrated, it then leads to an increase in the appearance of wrinkles along with thinning skin. Water also acts as a fuel for the development of an array of processes in the body. One of these is the production of collagen which is why a lack of water has such a detrimental effect on collagen production.
Avoid Sun Damage
Earlier, we mentioned the role Vitamin C plays in helping fight back against damage caused by the sun. Aside from vitamins, you need to use a sun cream that has a high SPF. This also includes putting it on prior to applying makeup. Sun damage is a leading cause of the breaking down of collagen. When there’s extensive damage, it becomes harder for the skin to repair itself.
Please do also note that the sun can sit behind a cloud and you will still encounter UV rays.
Maintain your overall health
Our main focus here is to advise you on the key areas that you need to pay attention to in order to help your skin produce collagen. Not one single part will solve it on its own. Instead, it must come from a multitude of directions.
You must look at what is going into your body either via your diet, habits and even what you put on your skin. If in any doubt, do consult with a dermatologist or nutritionist. Also, consider collagen supplements as another alternative as that too can form part of your overall approach.