Collagen is one of the most abundant proteins in our body. It provides structure to almost everything, including healthy skin, hair, nails, bones, muscles, and even teeth and eyes. As we age, collagen levels decline by about 1.5% per year in both men and women (although collagen levels decline more sharply as women reach menopause). Decreased collagen levels can cause everything from thinning hair and wrinkled skin to brittle nails and slower muscle recovery.
It's no wonder that strong collagen is considered the Holy Grail of beauty, and many of us are willing to do whatever it takes to achieve elasticity in our skin and body. Thus, the collagen supplement market is growing rapidly. But there are those who are ready to go further than others in search of vitality.
Speaking on Channel 5 Live's Monday Night Club earlier this week, Luton Town footballer Andros Townsend, 32, said he believed eating five or six chicken legs, steamed in the microwave for 20 minutes, every day , every night helps maintain collagen levels. keeping him awake (along with hyperbaric chambers and red light therapy).
Nutritionist Sonja Wahlroos praises the protein content of chicken legs, but says: “Although chicken legs are rich in collagen, eating them does not mean that they are converted into collagen in the body. Collagen synthesis is not simply a matter of eating more protein or collagen-containing foods, since collagen is broken down into amino acids in the stomach. So, yes, a high protein diet will help collagen production, but to boost collagen levels, your diet should also be rich in antioxidants, including vitamin C, and a variety of fruits and vegetables. But regularity, such as adding certain food groups every day, is good.
An interesting thing about collagen is that when you produce more of it, it causes a domino effect. The more collagen you have, the more your body can produce. Wahlroos is skeptical of collagen supplements and says he will always choose food over supplements because the absorption rate of food is always better. Many of her clients choose to drink it, but she says healthy eating comes first.
What about collagen supplements?
Dr Ophelia Weraitsch, consultant dermatologist, is less convinced that consuming collagen in the form of supplements or food can make a big difference to our skin. “As we age, the loss of collagen in the skin leads to loss of volume,” she explains. “I don't know of any dermatologist who would say that buying expensive collagen supplements will make a significant difference in the volume and appearance of your skin. The most important thing is to protect your skin from UV rays by wearing sunscreen every day, because incoming UVA rays accelerate the decline of collagen production, even on cloudy days.
There are several treatments available to you at the clinic, such as Thermage FLX, a highly effective radiofrequency treatment used alone or in combination with the Fraxel laser that stimulates collagen production and provides significant anti-aging results. Results can last up to 18 months, and some patients compare it to a mini facelift.
In addition, new polynucleotide injections using fish DNA have been shown to stimulate the production of collagen and, in some cases, elastin, which also makes them effective.
5 Ways to Boost Collagen Levels Naturally:
1. Vitamin C
Pupinder Ghatora, pharmacist and founder of Ingenious Collagen, says a natural way to increase collagen production is to increase your daily intake of vitamin C. “Research shows that vitamin C is essential for replenishing collagen and helping our system blood clot. In addition to citrus fruits, look for orange-colored vegetables: pumpkin and sweet potatoes are currently good sources of vitamin C.”
2. Bone broth
According to Wahlroos, a daily glass of bone broth can be a tastier option than collagen-boosting chicken thighs if you include vitamin C in your diet. “Bone broth is naturally rich in collagen. There are so many delicious broths on the market that you won't have to go to the effort of making your own, but a simple broth made with chicken, peppers, green onions, celery and carrots is effective and delicious. »
3 eggs
Wahlroos also loves egg whites for boosting collagen levels. "Eggs are a great source of protein. A two-egg omelet with salad and peppers is one of my favorite lunches, packed with protein and vitamin C."
4. Avoid too much sugar
Ghathora says it's also important to avoid certain foods as they can damage collagen; sugar is one of the worst culprits. “There are two types of sugar. Fresh fruits and vegetables contain the sugar fructose, which is easily processed by the body, as well as the sugar glucose, also called refined sugar, which can be more harmful to the body. A clinical study in 1992 found that glucose breaks down collagen, reducing its elasticity and making it more brittle, losing strength and firmness. It is obvious that sugar speeds up the aging process. "Ideally, all of our sugar needs would be met by the sugar fructose found in fruits and vegetables."
5. Reduce your alcohol intake
Ghathora also suggests cutting down on alcohol consumption. “A 1972 Lancet study found that drinking alcohol reduces collagen synthesis. This indicates that the higher the blood alcohol level, the more collagen synthesis is reduced.” But it's also true that high cortisol levels caused by stress are also bad for collagen production, so don't worry too much if the occasional glass of wine helps you relax.
7. Use sunscreen on cloudy days
Dr Ophelia Weraitsch, consultant dermatologist, is less convinced that consuming collagen in the form of supplements or food can make a big difference to our skin. “As we age, the loss of collagen in the skin leads to loss of volume. I don't know any dermatologists who believe that taking expensive collagen supplements can make a significant difference in the volume and appearance of your skin. The most important thing is to protect your skin from UV rays by wearing sunscreen every day, because incoming UVA rays accelerate the decline of collagen production, even on cloudy days.
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