Chronicles of Collagen
What is collagen?
Again, for a beautiful and healthy skin we need Collagen.
Collagen is the most abundant protein in the human body. It is found in bones, muscles, skin and tendons and, in effect, holds the body together. At about age 40 our natural collagen production begins to decline at about one percent per year. In addition, sun damage, smoking, exposure to pollution and weight fluctuations can further diminish collagen production.
You’re most likely to first see the effects of this as facial lines and wrinkles and sagging skin on the face and neck; eventually, the changes will occur elsewhere on your body. Declining collagen can also cause your joints to ache.
Nutrients That Increase Collagen Production
All collagen starts off as procollagen.
Your body makes procollagen by combining two amino acids: glycine and proline. This process uses vitamin C.
You may be able to help your body produce this important protein by making sure you get plenty of the following nutrients:
Vitamin C: Large amounts are found in citrus fruits, bell peppers and strawberries.
Proline: Large amounts are found in egg whites, wheat germ, dairy products, cabbage, asparagus and mushrooms.
Glycine: Large amounts are found in pork skin, chicken skin and gelatin, but glycine is also found in various protein-containing foods.
Copper: Large amounts are found in organ meats, sesame seeds, cocoa powder, cashews and lentils.
A diet low in fat and carbohydrates.
Things That Damage Collagen
Perhaps it's even more important to avoid the following collagen-destroying behaviors:
Sugar and refined carbs: Sugar interferes with collagen's ability to repair itself. Minimize your consumption of added sugar and refined carbs
Too much sunshine: Ultraviolet radiation can reduce collagen production. Avoid excessive sun exposure.
Smoking: Smoking reduces collagen production. This can impair wound healing and lead to wrinkles.
Some autoimmune disorders, such as lupus, can also damage collagen.
Cutting back on sugar, in particular, can be beneficial.
Natural Food Sources
Collagen is found in the connective tissues of animal foods. For example, it's found in large amounts in chicken and pork skin.
One particularly rich source is bone broth, which is made by boiling down the bones of chicken and other animals. Gelatin is basically cooked collagen, so it is very high in the amino acids needed to produce it.
But there's debate over whether consuming collagen-rich foods actually increases the levels in your body. When you eat protein, it's broken down into amino acids and then reassembled, so the collagen you eat wouldn't translate directly into higher levels in your body.
Collagen injections are used to smooth out lines, reduce wrinkles and plump up thinning lips. In addition, collagen supplements in pill or powder form are being aggressively promoted as a means of improving skin, hair and nails.
The supplements may work for some to a minor degree, although they’re unlikely to make a significant difference. Studies have shown that some products reduce wrinkles and fine lines, while others don’t. (I haven’t seen any evidence that collagen supplements do anything for hair or nails.) If you decide to try one, don’t rely on advertising claims or “before” and “after” photos. Instead, look for a product backed by positive results from a scientific study that was published in a peer-reviewed medical journal.
Opinion seems to be mixed among dermatologists as to whether the supplements are worth trying or if you’re better off using other options to boost collagen levels. Prescription retinoids such as Tretinoin fight wrinkling by increasing the production of collagen. These drugs can also help fade age spots. Retinoids sold over-the-counter aren’t as potent and may not work as well against wrinkles, but they can improve the appearance of sun-damaged skin.
Don’t look for overnight results if you go this route – it can take up to six months of regular use to see any difference and up to a year for best results.
Disclaimer:Consult your dermatologist for your skin type before trying out a self prescribed dose.
Your Well-wisher,
Dr.Insiya
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