According to Dr. Akshitha Shetty, dermatologist and hair expert at Kauvery Hospital, Marathahalli (Bangalore), collagen is the most important structural component of the skin, accounting for 70% of the total weight of the skin's protein. Not only keeping the skin firm and elastic, collagen also supports the skeletal system, improves hair and nail health and participates in many other vital functions of the body. However, after the age of 25, the natural rate of collagen production begins to decrease, leading to signs of aging such as wrinkles, sagging, dark circles and joint pain.
However, you can completely help your body increase collagen production naturally within about 30 days using scientific, safe methods that have been recommended by many experts.
Prioritize protein-rich foods
Collagen is made up of amino acids, so a high-quality diet rich in protein is essential. You should add lean meat, fish, eggs, beans, lentils, tofu and if you are not vegetarian, bone broth is also a good source of natural collagen.
Smart collagen supplementation
When the diet is not enough, hydrate collagen (collagen peptides) is an ideal choice because it is easy to absorb and supports the body's natural collagen production. Choose a reputable product that suits your needs.
Increase vitamin C absorption
Vitamin C is needed to convert pro-collagen into collagen. Add oranges, tangerines, bell peppers, strawberries, green leafy vegetables or consider taking supplements if your diet is lacking.
Supplementing antioxidants
Antioxidants protect collagen from oxidative stress. Eating berries, green tea, nuts and colorful vegetables help maintain skin elasticity.
Avoid excess sugar and refined carbohydrates
Excess sugar is associated with collagen, making collagen fibers hard and susceptible to damage. Limit sweets, soft drinks, white bread, white noodles and refined foods.
Don't miss sunscreen
UV rays destroy collagen, causing premature aging. Use a SPF 30+ broad-spectrum sunscreen, reapply after 2 hours when going out and combine a hat, sunglasses, and sunscreen.
Add retinol and peptides to skin care
Retinol and peptides stimulate collagen production in the skin. Choose a product that suits your skin type and consult a dermatologist if needed.
Exercise regularly
Physical activity increases blood circulation, helping nutrients reach the skin and connective tissue. Weight-bearing exercises also support collagen production in connective tissue and bones.
Get enough sleep
Collagen is strongly produced during sleep. Getting 7-8 hours of sleep each night helps optimize skin, hair and nail regeneration.
Note
Increasing collagen helps you stay younger and improve overall health. Following the expert's advice within 30 days can see noticeable improvements in skin, hair and nails. persistent and always consult your doctor before changing your diet or skin care.
