It is common to hear of discussion regarding “boosting collagen” to achieve flawless skin, but what exactly does that mean? “Collagen is the main structural protein in the skin, which acts like scaffolding and provides volume so the skin is smooth and wrinkle-free,” says Jennifer Chwalek, MD, board-certified dermatologist at UnionDerm in New York City.
The effects of sun exposure and pollution can degrade collagen, which makes it more likely to look at wrinkles in your reflection, according to Marisa Garshick, MD-certified dermatologist board certified at MDCS Dermatology in New York City and New Jersey. Age is a significant element as well. “As you get older, collagen production decreases, so the skin can also appear thinner and have less structural support, which is why people begin to notice drooping or sagging of their skin,” she explains.
The loss of collagen begins around your 20s, according to Dr. Garshick. This makes it crucial to preserve the collagen that you have and encourage the production of collagen in your skin more quickly. Here are 20 practical ways to accomplish this:
Add Retinoids, the Gold-Standard Topical, to Your RoutineRetinoid and retinol, are vitamin A derivatives that boost the activity of collagen-producing genes. “Research shows an improvement in facial wrinkles after applying retinol for 12 weeks,” says Dr. Chwalek, referring to a research study published in the Journal of Cosmetic Dermatology.
Try Bakuchiol if Retinoids Are Too Harsh
Bakuchiol is a healthy alternative to retinol/retinoid. It is also believed to stimulate the skin’s cell turnover to increase collagen production. It also has less possibility of irritation, as per the findings of a report published by the British Journal of Dermatology. “This may be particularly good for people with sensitive skin,” Garshick adds.
Protect Collagen With Topical Vitamin C
Apply a Vitamin C cream every morning. Vitamin C acts as an antioxidant that helps protect collagen in your skin from UV damage, according to Chwalek. In addition, Chwalek says it promotes collagen production and helps stabilize collagen proteins found in the skin.
Pack In Peptides
According to Paula’s Choice, peptides are short chains composed of amino acids that serve as protein’s building blocks. Products containing peptides, Garshick claims, “have been shown to help promote collagen and elastin in the skin, improving firmness.” (Indeed, previous research confirms the collagen-boosting effects!)
Slather On Sunscreen Every Morning
UV protection is crucial for the prevention of skin cancer as well as to keep your skin youthful and supple. “UV exposure can lead to the breakdown of collagen, which can lead to the appearance of fine lines and wrinkles, so you’re never too young to start wearing sunscreen regularly,” advises Garshick. The American Academy of Dermatology suggests broad-spectrum sunblock with SPF 30 or more.
Then Reapply Sunscreen Throughout the Day
Sunscreen lasts two hours, according to Garshick. “While making sunscreen a part of your daily routine is essential, it’s also important to reapply throughout the day, especially on days with extended sun exposure,” she adds. Make sure to read the label on your sunscreen for reapplication guidelines; they can differ, but it is recommended that you apply sunscreen every two hours. Skin Cancer Foundation suggests using it each two hours.
And Don’t Forget Below Your Chin
When you’re doing your collagen-preserving sunscreen routine, be sure to include your chest, neck, and back of your hands, advises Garshick. “These areas can see the effects of cumulative sun damage, as the skin in these areas is thinner and therefore more likely to show the effects of aging,” Garshick says.
Consider Taking Collagen Supplements
Many collagen supplements are available, such as powders that can be mixed with coffee or smoothies. Although more research is needed, Garshick refers to a study published in the Journal of Drugs in Dermatology, which states that preliminary investigation indicates that collagen supplements can improve the skin’s elasticity, hydration, and the amount of collagen within the skin.
Add Lean Protein to Your Plate
Consume a balanced and balanced diet that has enough protein. “High-protein foods contain amino acids that are critical for collagen synthesis,” Garshick suggests. The lean proteins include seafood, fish skinless chicken breasts, as well as lean cuts of pork and beef.
Limit Your Added Sugar Intake
According to Chwalek, a high-sugar diet encourages the development of advanced glycation-related end products (aptly known as “AGEs”), which break down collagen. Be aware of sugar consumption by looking at the back of labels on food products and examining the “added sugar” or “added sugar” line in the nutrition label or the list of ingredients.
Load Up on Produce
There are numerous benefits of filling your plate with fresh fruits and vegetables, as well as the prevention of heart disease, stroke, and cancer, as Harvard University calls out. Also, add skin health to the checklist: “Eating a diet rich in antioxidants [via fruits and vegetables] can help to ward off free radical damage that degrades collagen,” says Chwalek.
Wear a Hat to Block the Sun’s Rays
In the words of the Skin Cancer Foundation, a hat with a wide brim will protect your scalp, face, and neck from harmful sunlight rays. Make sure you choose a hat with at least a 3 inches brim made of a tightly knit fabric.
Sport Shades to Protect Around Your Eyes
To stop the crow’s foot from forming glasses to prevent the crow’s feet from forming, wear them. Shades that wrap around prevent UV rays from getting through the edges. The positive side is that inexpensive sunglasses can shield you from the effects of both UVA and UVB Rays, as per the Centers for Disease Control and Prevention.
Don’t Smoke — and Stop if You Do
Smoking cigarettes can age your skin in many ways. “Smoking can reduce the flow of blood and oxygen into the skin. Additionally, it creates harmful free radicals that harm collagen and elastin fibers and absorb antioxidants from your skin,” claims Chwalek. Ultimately, this accelerates wrinkles, and studies have shown that the practice ages your skin more quickly.
Consider a Chemical Peel
There are a variety of alternatives for anti-aging treatments in the office, including chemical peels. They use hydroxy acids (like glycolic acid) to improve the turnover of skin cells, which, in turn, stimulates collagen production, according to Garshick. The patients “see immediate benefits from chemical peels, as they can help with tone, texture, and the appearance of fine lines and wrinkles,” she says.
Ask Your Dermatologist About Other In-Office Treatments
Consult your dermatologist if you are a suitable potential candidate for treatment with a treatment or radiofrequency treatment micro needling IPL (intense pulsed light) Juvederm/Restylane, Radiesse. “These treatments help by stimulating collagen production and may aid in reducing those visible indications of ageing. Patients will notice that their skin appears more uniform and smoother with the course of time.” Chwalek says. Chwalek.
Focus on De-Stressing Strategies
Prior research suggests that stress triggers inflammation and decreases the body’s ability to repair itself, speeding up the process of skin aging. Make an inventory of ways to reduce stress to stay ready when life becomes stressful.
Keep Moving
Physical exercise helps keep your mind, body, and your skin looking young. “Exercise is another important factor in slowing the aging process,” says Chwalek. In addition, being active is a proven method to reduce stress levels, the Mayo Clinic observes.
Cut Back on Booze
Alcohol interferes with the skin’s ability to make collagen and its protection system against antioxidants (making it more susceptible to damage), According to research released in The Journal of Clinical and Aesthetic Dermatology. Drinkers who consume eight or more drinks weekly are much more likely to be wrinkled and have lines.
Get Your Beauty Rest
While more research on humans is required, sustaining a regular sleeping schedule could aid in the collagen renewal process, the study of mice released in 2020 suggests. According to the Sleep Foundation, adults get between seven and nine hours (literally) of Beauty sleep every night.