PT Health Life – After age 25, collagen production in the body begins to naturally decline. However, there is no need to rely on expensive interventions, small changes in daily habits can help stimulate collagen production and nourish the skin…
1. The role of collagen in the skin
Collagen plays many important roles in health. The dermis fibrous tissue of the skin contains collagen whose function is to absorb water, keep the skin smooth and supple, and has a filling effect to keep the skin plump.
However, over time, the skin gradually ages naturally or is negatively affected by UV rays, dust, polluted environments… causing the collagen structure to weaken. This is also the cause of wrinkles , dark spots, age spots, dry and sagging skin, and loss of skin elasticity.
In addition to skin aging , the harmful effects of collagen loss also affect hair such as dry hair , split ends, thin and brittle nails… If there is not enough collagen, breasts also become saggy and weak. firm. Therefore collagen is closely related to our health and beauty.
2. Some small changes help prevent collagen deterioration
2.1. Protects skin against environmental impacts and ultraviolet rays
Ultraviolet rays in sunlight are the leading “culprits” that accelerate the skin aging process , damaging collagen structure, causing loose skin, forming wrinkles , melasma, age spots… Therefore, Using measures to protect your skin from sunlight is extremely necessary.
Before going out, you need to apply sunscreen with an amount equal to about 2 pea amounts to the face. Don’t forget to apply sunscreen to all exposed skin areas such as the feet, nape, ears, hands and instep. Reapply sunscreen every two hours or after swimming or sweating heavily to maintain optimal protection, especially if you are constantly moving outdoors.
Along with that, in addition to sunscreen, you should use a wide-brimmed hat, sunglasses, and sun-protective clothing to shield your skin. During times of intense heat, you should limit going out.
2.2. Add foods rich in collagen to your diet
Adding collagen-rich foods to your diet can help increase the body’s natural collagen production, maintaining firm and healthy skin.
– Fruits rich in vitamin C: Fruits such as oranges, lemons, grapefruits… provide a lot of vitamin C to help promote the body’s collagen production. This is also an antioxidant , so vitamin C also fights free radicals that damage skin cells.
Bone broth: A common food source of collagen is bone broth. Bone broth consists of connective tissue and bones so it is rich in nutrients such as amino acids, collagen, glucosamine, chondroitin, calcium, magnesium and phosphorus. If you want to ensure the quality of your broth, consider making your own using purchased bones and stewing them.
– Sardines: Fish bones, skin and scales contain most of the collagen. Sardines are often consumed whole so they are a great choice for foods high in collagen. You can eat sardines canned, grilled or served with salad or toast.
– Berries: Eating berries such as strawberries, raspberries or blueberries… can help stimulate the body to produce collagen. Besides, these fruits also support antioxidant protection, against damage caused by ultraviolet rays.
2.3. Provide enough water
Water helps maintain moisture, softens the skin, and enhances collagen synthesis. Moisturized skin not only supports cell structure but also maintains skin flexibility and elasticity, reducing the risk of collagen loss.
2.4. Use a collagen mask
Besides diet, combining the use of collagen-containing skin care products also helps skin become smoother and firmer. Without investing too much money, you can make your own collagen mask with natural ingredients at home.
– Aloe vera mask: You can apply pure aloe vera directly on your face or combine it with other ingredients to make a skin care mask. This ingredient can help heal and soothe damage thanks to its cell growth stimulating properties, thereby helping to increase collagen production in the skin.
– Egg white mask: Egg whites can provide necessary moisture to the skin, keeping the skin firm and evenly colored. You can combine egg whites with many other benign ingredients such as honey, aloe vera… and then apply the mixture on your face. Don’t forget to use moisturizer after applying the mask to provide additional nutrients to the skin.
2.5. Stay away from unhealthy habits
Cigarettes and alcohol negatively impact skin health, damaging collagen fibers, affecting the water retention, oxidation and nutrition processes of cells. Nicotine in cigarettes causes blood vessels to contract and reduces blood circulation, affecting the supply of nutrients and oxygen to cells.
Alcohol can also cause inflammation and oxidative stress, which can degrade collagen. Therefore, it is necessary to stay away from unhealthy habits to protect your health and maintain the inherent beauty of your skin.
