What is collagen?
Collagen is the major insoluble fibrous protein in our connective tissue that provides firmness and structure to our skin, bones, intestinal barrier, muscles, tendons, and joints. It acts like a glue for your entire body by keeping things pulled together and working properly. As you age the body produces collagen at a slower rate, leading to the inevitable visual and noticeable signs of aging.
Skin
Collagen provides firmness and structure to our skin. As collagen breakdown dominates over production with age, our skin becomes dehydrated and thinner, and signs of aging start to appear.
Bones
As collagen levels and the content of minerals decrease, our bones get weaker. Gradually, this causes them to become more fragile and breakable.
Joints
Aging wears and tears on the joint cartilage, reducing their well-functioning. This results in joint discomfort, making it harder for us to stay active as we age.
Muscles
The loss of collagen by aging means a gradually less of it in the connective tissue that bundles muscle fibers into a strong and functioning muscle. Aging is linked to decreased muscle strength and function, which affects our balance, gait, and overall mobility.
Lifestyle choices that impact collagen loss
Pollution
Smoking
Ultraviolet rays
Stress
Caffeine
Lifestyle changes can have a major impact on collagen loss in the skin and body. When we eat protein, our body breaks it down into amino acids. This allows the body to absorb the nutrients it needs, such as omega-3 fatty acids and vitamin A.
Proteins to help your body produce more collagen
Tuna
Salmon
Sardines
Mackere
Herring
Chia seeds
Flaxseeds
Walnuts
Liver
Cod liver oil
Fruits and vegetables that can help boost collagen production
Bell peppers
Berries (raspberries, blueberries, blackberries)
Tropical fruits (mango, kiwi, pineapple, guava)
Beans
Leafy greens (swiss chard, kale, spinach)
Citrus (oranges, lemons, grapefruit, limes)
You can also mix bone broth, garlic, beans, and egg whites into your diet and include nutrients like vitamin C, zinc and copper to help combat collagen loss.
If you see wrinkles on your face, if your joints and bones are achy, if you experience digestive issues, or if your cuts and wounds heal slower than they used to, then may be time for you to start supplementing with collagen powder, bone broth or vegan protein powder.
