When we talk about skin health and skincare, two terms you often hear are collagen and elastin. Both are vital to healthy-looking skin.
What is Collagen?
The word collagen stems from the Greek word “kólla,” which means “glue”. Collagen’s strong fibers act like glue for many parts of our body. Collagen protects the strength and function of our organs. As our body’s glue, this vital protein connects cells and tissues all over our body. In fact, 25% to 35% of our body’s protein is collagen. Collagen comprises 75-80% of our skin.
Around our 20s, our skin becomes less elastic, our collagen levels begin to decline, and our body decreases collagen production. As our natural collagen levels decline, as do the natural amounts of fat that are in our skin’s deeper layers. Our skin becomes less resilient. The unoccupied space underneath our skin layers can cause our skin to droop or sag where our skin used to be firm.
What is Elastin?
Elastin is another protein present in many body structures. Elastin is found in places where body parts and tissues must contract. Examples include your arteries and lungs and any other body area that requires elasticity.
Both collagen and elastin are found in your skin. Together, they help to give skin its shape, structure, texture, and firmness. When your skin has healthy levels of both proteins, it is stronger and appears more youthful.
How Do We Lose Collagen and Elastin?
There are several ways to weaken or lose collagen and elastin proteins such as UV exposure and the natural aging process. As we age, our bodies begin to produce less of these proteins, leading to the appearance of sagging or wrinkles. Frequent weight changes and lack of hydration can contribute to reduced collagen and elastin production.
Ultraviolet Radiation
Exposing unprotected skin to UV rays from the sun is also harmful for collagen and elastin production. Too much exposure to the sun can damage our skin, lead to skin cancer, and reduce our ability to synthesize collagen. In fact, ultraviolet radiation can cause our collagen to break down faster than collagen breaks down through normal aging. This happens as the radiation penetrates our dermis and causes an abnormal buildup of elastin. We can avoid the harmful effects of the sun by trying to avoid too much exposure to the sun in the middle of the day, from around 10 am to 3 pm. If we go outside, then wear protective clothing, sunglasses, wide-brim hat, and sunscreen. Apply sunscreen every day, even on cloudy days. And try to stay in the shade when the sun is glistening its brightest.
Cigarette Smoking
Cigarette smoke contains more than 4,000 chemicals, including more than 60 carcinogens. Many of these chemicals destruct our elastin and ability to synthesize collagen. So, we may experience premature aging as our skin loses its firmness. Repetitive squinting and lip pursing also lead to lines and wrinkles. Also, heat may dry and damage the surface of our skin.
Diet
While there are foods that support our ability to synthesize collagen, there are also foods that destroy our collagen and age us faster. Here are a few examples of foods to try to steer clear from:
· Sugar: Sugar leads to inflammation, exacerbates skin conditions, and degrades our collagen and elastin.
If you are craving something sweet, then opt for dark chocolate or fresh fruit instead.
Your youthful, healthy, radiant skin will thank you.
· Alcohol: Like sun exposure, alcohol breaks down our collagen and depletes our body of crucial nutrients.
· Fried Foods: Foods that are fried in oil can lead to inflammation and destruct our collagen. Fried food can damage the cellular structure of our dermis and epidermis. They may also release free radicals, lead to excess oil production, and harm our complexion.
· Processed Meats: Sodium nitrate is a preservative added to many processed foods. Processed meats can lead to inflammation, puffiness, and break down collagen and elastin.
Instead, try replacing processed meats with organic, grass-fed meat to avoid excess sodium and sodium nitrates.
How to Boost Collagen and Elastin in Your Skin
Collagen and elastin are essential for firm, youthful, healthy skin. As our collagen and elastin levels decline, we notice fine lines, wrinkles, and sagging. Fortunately, there are several ways to boost collagen and elastin levels.
Always apply sunscreen
Environmental damage from the sun is a key factor in collagen and elastin loss. Both UVA and UVB rays can lead to weakened proteins causing them to break down faster. If you plan to be outside in the sun, be sure to apply a broad-spectrum sunscreen with at least SPF 30.
Skip sugary foods and drinks
When you eat (or drink) sugary foods your body breaks them down into carobs and glucose. This leads to elevated insulin levels and inflammation which stiffen and inevitably, break down collagen and elastin. Bu avoiding refined sugars and high carb foods and, yes, alcohol, you can reduce damage to collagen and elastin proteins.
Add in antioxidants
Antioxidants help to fight free-radicals that damage your skin keeping collagen and elastin fibers healthy. The most popular antioxidant is vitamin C and it can be found not only in foods but also in many skin care products.
Simmer bone broth
Bone broths are usually created using the bones of cows, chickens, and fish.
Each broth has different ingredients and quality, which determine the nutritional value and benefits.
Bone broth is highly nutritious and contain crucial amino acids, such as glycine, glutamine, gelatine, and proline. When buying bone broth from the store, head to the freezer aisle. Freezing the bone broth helps preserve the nutrient value.
Read the ingredients and research the brand. If you see any questionable ingredients, like broth listed twice, contact the company to ask why. A company you can trust should be able to explain the reasoning.
Your bone broth should gel if it is rich in collagen.
Order the bones from a reputable local butcher if you wish to make your bone broth at home. Simmer the bones in water and add vinegar. Then add spices for more benefits and flavor.
Equip with egg whites
Egg whites are abundant in glycine and proline. These amino acids help us produce collagen. The yolks are also rich in vitamin D and healthy fats to maintain healthy skin, hair, bones, and muscles.
Whole eggs are one of the most nutritious foods on the planet. A single large, boiled egg offers us vitamin A, Folate, vitamin B5, vitamin B6, vitamin B12, vitamin D, vitamin E, vitamin K, phosphorous, selenium, calcium, and zinc. Pasteurized, omega-3 enriched eggs are even healthier.
Do not overeat eggs, as eggs are a source of saturated fat. Too much saturated fat can lead to harmful cholesterol levels and increase our risk for cardiovascular disease. Eating more than three eggs is unchartered territory, scientifically speaking.
Enjoy citrus fruits and berries
Fresh citrus fruits are delicious and rich in vitamin C to support your collagen production.
From key lime, lemons, to oranges, fresh citrus should be a staple of our diet. Like citrus fruits, berries are also rich in antioxidants and vitamin C, folic acid, and fiber.
Boost with beans and garlic
Beans are rich in protein and contain many of the amino acids necessary to produce collagen and elastin fibers.
Garlic adds flavor and boosts our collagen and elastin fiber production. Garlic also helps us prevent the breakdown of collagen. Garlic is safe in regular quantities. Too much garlic, especially raw garlic, may cause heartburn and an upset stomach.
Consider collagen-boosting fillers
Certain fillers available at Upkeep Med Spa can help reduce the signs of fine lines and wrinkles while boosting collagen production! Your skin care professional will help you learn more about fillers and other collagen and elastin boosting offerings.
If you would like to learn more about how our treatments at Upkeep Med Spa and how we can help you turn back the clock on collagen and elastin loss, contact us today to schedule a consultation.