Ageing is a natural process brought about by a combination of physiological and environmental factors. As we age, the skin’s natural ability to repair and regenerate itself slows down. At the same time, the body’s capability to generate the vital elements of a youthful skin also starts to decline. The skin’s extracellular matrix weakens with the loss of its scaffolding proteins. Collagen being a primary one of them. In fact, collagen is one of the most abundant proteins in the human body that plays multiple functions. As a component of the connective tissues of the bones, muscles, ligaments and the skin, it is essentially the protein that holds the body together.
An ageing skin is characterised by a slower generation of collagen. Less collagen directly translates into sagging or lax skin which loses its youthful firmness and tightness. Not just natural ageing, but environmental factors such as exposure to smoking and UV radiation also results in collagen decline. At the same time, mental stress is also associated with collagen breakdown, wrinkle formation and loss of elasticity.
If you are worried about the appearance of signs of ageing such as skin laxity, sagging and loss of volume, loss of collagen might be the cause. Here are a few ways you can boost collagen generation in your body:
Anti-oxidant rich foods
Oxidative stress that results from oxidation and production of free radicals is a daily process. Ageing, mental stress and other environmental stressors accelerate the process of oxidation in the body. The free radicals released due to these chemical reactions are unstable atoms that damage cells and accelerate the ageing process. Antioxidants are compounds that inhibit this oxidation process by neutralising free radicals. They play a vital role in fighting off the ageing process. Antioxidants are primarily vitamins, polyphenols and flavonoids found abundantly in fruits and vegetables, which help contain collagen degeneration by eliminating free radicals from tissues. Vitamin C or ascorbic acid, Vitamin B3, and Vitamin E are among the most important antioxidants for skin health and collagen protection.
Aloe vera
Aloe vera gel or the pulp of aloe plant has long been known for its ability to accelerate wound healing or soothe skin burns. A series of researches have also established aloe vera’s ability to boost collagen generation, precisely how it helps wound healing. Whether consumed orally or applied topically, aloe vera gel strengthens the skin’s extracellular matrix and helps slow down wrinkle formation through its collagen-boosting ability.
Hyaluronic acid products
Hyaluronic acid is another critical component of healthy and youthful skin. A hydrophilic substance, hyaluronic acid strengthens the skin’s extracellular matrix and boosts the generation of collagen and elastin. Much like collagen, hyaluronic acid is also found in joints, muscles and tendons along with skin.
UV protection
As much as it is important to boost collagen production, it is equally important to prevent collagen degeneration. Exposure to UV radiation is one of the main environmental factors that cause collagen breakdown in the skin and leads to premature ageing. This is why UV protection must be high on your skincare regime.
A simple intervention like wearing sunscreen daily can go a long way in protecting collagen and slowing down the ageing process.
Stress management
We often tend to overlook stress as a contributor to skin ageing. However, research over the years has shown that high levels of prolonged psychological stress triggers the breakdown of skin, much like it induces cardiovascular and neurological diseases. The brain-skin connection is more important than most of us assume. A mind constantly coping with stress activates the fight-or-flight response and releases stress hormones such as cortisol. The process of inflammation induced thereby interferes with the skin’s ability to produce collagen. Having an effective stress management mechanism is therefore not only crucial for the health of the body and mind but also for the skin. Practice yoga, indulge in a physical activity, perform medication or other mindfulness techniques to regulate your brain’s stress response.
Get it naturally
When your body makes collagen, it combines amino acids — nutrients you get from eating protein-rich foods, like chicken, fish, beans, eggs and dairy products. The process also requires vitamin C, zinc and copper. You can get vitamin C by eating citrus fruits, red and green peppers, tomatoes, broccoli and greens.
(The writer is a cosmetic dermatologist.)