Unfortunately people start to think about collagen loss way too late – maybe in their 50’s, but by the time we start to see outward signs of ageing on your skin, there’s a lot more damage inside. Our bodies start to lose collagen at a rate of 1% per year starting in our mid 20’s. Additionally, significant life-stage-related hormonal shifts, such as menopause can also affect collagen production.

Collagen Unveiled: The Backbone of Resilience

1. What Is Collagen?

o   Collagen is our body’s scaffolding—a key structural protein.

o   It provides support to skin, ligaments, muscles, and bones.

o   Type I collagen dominates our skin, conferring strength and elasticity.

2. Collagen and Skin Health: The Dance of Cells

o   Cell Adhesion: Collagen helps skin cells stick together, maintaining integrity.

o   Strength and Elasticity: It gives skin its plumpness and youthful bounce.

o   Age-Related Decline: As we age, collagen production wanes, leading to wrinkles and sagging.

3. The Aging Symphony: Collagen’s Exit Stage Left

o   Collagen Loss: Existing collagen fibers weaken and thin over time.

o   Contributing Factors:

§  UV Exposure: Sun accelerates collagen breakdown.

§  Smoking: Nicotine narrows blood vessels, affecting collagen supply.

§  Pollution: Environmental toxins harm collagen.

§  Dryness: Reduced collagen leads to dry skin.

Beyond Skin: Collagen’s Multifaceted Benefits

1. Healthy Bones

o   Collagen contributes to strong bones, preventing fractures

o   It aids bone tissue regeneration and fights bone loss

2. Joint Health

o   Lower collagen levels correlate with cartilage degradation

o   Osteoarthritis risk increases with collagen decline

3. Muscle Mass

o   Collagen is vital for muscle structure

o   It supports muscle health and function

4. Heart and Blood Vessels

o   Collagen provides structure to arteries.

o   Reduced collagen affects vessel flexibility, impacting heart health

Preserving Collagen: Strategies for Ageless Skin

1. Nutrient-Rich Diet

o   Consume foods rich in vitamin C (citrus fruits), zinc (nuts, seeds), protein and silica (the third most abundant trace mineral in your body).Silica is very good at creating bonds between protein molecules and it helps the skin retain water. It also assists with calcium and magnesium metabolism, which is key for balancing hormones. Hormones are acutely related to your skin. Recent studies showed that silica helped women’s sun damaged skin when they took 10mg of silica on a daily basis. (See plant-based collagen smoothie recipe below)

o   These nutrients fuel collagen production.

2. Collagen Supplements

o   Consult a dermatologist before using collagen supplements.

o   Collagen peptides may slow signs of aging by keeping skin hydrated.

3. Topical Antioxidants

o   Vitamin C serums protect collagen from UV damage.

o   Antioxidants scavenge free radicals, preventing premature aging.

4. Retinoids

o   These wrinkle-fighters stimulate collagen synthesis.

5. Lifestyle Choices

o   Sunscreen: Shield collagen from UV rays.

o   Stress Management: Cortisol harms collagen.

o   Quit Smoking: Nicotine is collagen’s foe.

o   Limit Sugar: Processed foods accelerate collagen breakdown.

Embracing Aging Gracefully

Let’s nurture our collagen wisely. Raise a glass (even if it’s filled with my plant-based collagen smoothie) to collagen—the silent architect of our timeless beauty. 🥂

PLANT-BASED COLLAGEN BUILDING RECIPE

• 1 cup of plant-based milk (almond, oat, soy etc.)

• 1 ripe banana – rich in potassium, biotin, vitamin C and silica

• 1 cup of fresh or frozen berries – rich in anti-oxidants

• 1 TBS chia seeds – rich in Omega 3, zinc and fiber

• 1 scoop of collagen powder (optional)

• Half a cucumber – rich in silica

• Half of a bell/sweet pepper – rich in vitamin C

• Handful of Horsetail herb – abundant amounts of silica

• (optional: 1 scoop of collagen supplement)

Put together and blend….if you don’t fancy the bell pepper or cucumber in the smoothie, eat raw or in a salad. And don’t forget to stay well-hydrated!