Anti-Ageing Explained
There are many factors which are responsible for anti-ageing but we will mainly know about collagen in this blog.
Now, You will be thinking about What is collagen ?
What is Collagen ?
Collagen is a kind of Protein which is available in our body in abundance, about 30% of the total body protein is collagen. It is the primary building block of our skin, muscles, tendons, ligaments and other connective tissues. It is responsible to bind our skin and its elasticity. Our body itself produces collagen, with time and increasing age our body decreases collagen production and already existing collagen breaks down faster, it results in wrinkled skin, joint pain, muscle pain etc.
There are 28 Types of Collagen available in Body
Type 1 - Found in Skin, Bones, Tendons and Ligaments, its 90% of the total collagen in the body, its densly packed and provides structure to the body.
Type 2 - Found in Cartilage which provides Joint Support.
Type 3 - Found in Muscles, Arteries and Organs
Type 4 - It is Found in Layers of Skin
Type 5 - It is Found in Cornea of Eyes, Hair and Tissue of Placenta
These are some Important types.
How can I find Collagen is depleting ?
There is no blood test of any other test through which we can find that collagen is depleting, we can notice it through signs like :-
- Wrinkles on skin.
- Shrinking, Weaking Muscles and Muscle aches.
- Less Flexible Tendons and Ligaments.
- Loss of mobility
- Gastrointestinal problems due to thinning of the lining of your digestive tract.
- Problems with blood flow.
Studies have found a significant reduction in collagen production in Women after Menopause.
Lifestyle Habits Which Damages Collagen ?
1. Smoking :- Smoking decreases collagen production but also damages collagen and elastin, results in Skin Wrinkles and slow wound healing.
2. Eating Sugar and Refined Carbs :- Sugar attaches to protein and damages nearby protein and weakens collagen and make it dry and Brittle.
3. Exposure to Ultraviolet Light :- Too much sunlight decreases collagen production and damages collagen more rapidly. To prevent always use Sunscreen when you are outside. (SPF-30 and Higher)
How can I protect and increase production of Collagen ?
Simple by making daily life changes we can stop depleting collagen and supports our body to produce collagen.
So, you know collagen is a protein and proteins are made up of amino acids, Proline and Glycine are the two amino acids which are responsible to produce collagen in the body. Introducing those food products into our daily diet which contains these ingredients, along with Vitamin C, Zinc and Copper, these minerals are also important for these amino acids to make triple helix structure.
SOME FOOD ITEMS WHICH CONTAINS THESE INGREDIENTS :-
- Vitamin C. Vitamin C is found in oranges, strawberries, bell peppers, broccoli, Brussels sprouts and potatoes.
- Proline. Proline is found in mushrooms, cabbage, asparagus, peanuts, wheat, fish, egg whites and meat.
- Glycine. Glycine is found in red meats, turkey, chicken and pork skin, peanuts and granola.
- Copper. Copper is found in liver, lobster, oysters, shiitake mushrooms, nuts and seeds, leafy greens, tofu and dark chocolate.
- Zinc. Zinc is found in oysters, red meat, poultry, pork, beans, chickpeas, nuts, broccoli, green leafy vegetables, whole grains and milk products.
Food Soucres of Collagen ?
1. Bone Broth
Bone broth is one of the richest sources of collagen.
2. Chicken
Chicken, particularly parts like the skin and bones, contains a significant amount of collagen.
3. Fish and Shellfish
Fish skin and bones are rich in collagen, particularly types I and III, which are beneficial for skin, hair, and nails.
4. Egg Whites
Egg whites contain high levels of proline, an amino acid essential for collagen synthesis.
5. Beef
Beef, particularly cuts with connective tissue such as brisket, short ribs, or oxtail, is rich in collagen.
6. Pork
Pork, especially pork skin (like in pork rinds) and cuts with connective tissue, is a good source of collagen.
7. Gelatin
Gelatin is a form of cooked collagen. It is made by boiling animal bones and tissues and is commonly used in jellies, gummies, and desserts.
8. Organ Meats
Animal organs such as liver, heart, and kidneys are rich in collagen.
Plant Based Foods that Boost Collagen Production
Plant based food do not contains collagen directly, but it can help in our body's natural production of collagen by providing key nutrients like vitamin C, proline, glycine, and copper. These include:
- Citrus Fruits (oranges, lemons, limes) - Provides High vitamin C, which is essential for collagen synthesis.
- Berries (strawberries, blueberries, raspberries): Are the Rich Source of antioxidants and vitamin C.
- Leafy Greens (spinach, kale, swiss chard): Provide vitamin C and other nutrients to support collagen production.
- Nuts and Seeds (walnuts, pumpkin seeds, almonds): Provide zinc and copper, which are important for collagen formation.
- Garlic: Contains sulfur, which helps prevent the breakdown of collagen.
- Soy Products: Soy contains genistein, an antioxidant that promotes collagen production.
Other Sources of Collagen ?
You can use anti-ageing creams and Supplementary Tablets that directly goes into your body and provides collagen and stimulators to produces collagen naturally into your body, you can use them but with expert's guidance.
Conclusion
Anti-Ageing doesn't mean that you will become eternal and you will not die, but its about living smart and healthy lifestyle enhance longevity and quality of life. By maintaining a balanced diet, exercising regularly, managing stress, protecting your skin, and staying mentally active, you can promote a healthier, more vibrant life well into your later years.