Expert-Approved Way To Boost Collagen In Less Than 30 Days

Are you worried about your skin health? Well, you need enough collagen to keep your skin healthy looking. Collagen is the structural protein that keeps your skin supple, and your hair and nails strong. However, with age, collagen production naturally declines, leading to wrinkles, joint discomfort, and other signs of ageing. Fortunately, there are a few ways to enhance collagen production. 

Expert-Approved Way To Boost Collagen In Less Than 30 Days

To help you achieve glowing skin and strong joints in just one month, we’ve consulted Dr Akshitha Shetty, Consultant in Dermatology and Trichology at Kauvery Hospitals, Marathahalli -  Bangalore and here are her top tips.

1. Prioritise Protein-Rich Foods

“Collagen is composed of amino acids, so a diet rich in high-quality protein is essential,” said Dr Shetty. She recommended including lean meats, fish, eggs, and plant-based sources like beans, lentils, and tofu in your meals. And, if you are a non-vegetarian, bone broth is a particularly good source of collagen and provides other nutrients beneficial for skin and joint health.

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2. Supplement Wisely

If dietary sources aren’t enough, collagen supplements can be a game-changer. “Hydrolyzed collagen, often referred to as collagen peptides, is easily absorbed and can boost your body’s natural production,” explained Dr Shetty. 

3. Boost Vitamin C Intake

Vitamin C is crucial for collagen synthesis. “Without adequate Vitamin C, your body can’t convert pro-collagen into collagen,” warned Dr Shetty. Add citrus fruits, bell peppers, strawberries, and leafy greens to your diet. If needed, consider a Vitamin C supplement.

4. Incorporate Antioxidants

Antioxidants help protect existing collagen from breakdown due to oxidative stress. “Foods rich in antioxidants, like berries, green tea, and nuts, help maintain your skin’s elasticity,” she added.

5. Avoid Excess Sugar and Refined Carbs

“Excess sugar binds to collagen fibres, making them rigid and prone to damage. Hence, Dr Shetty suggested cutting down on sugary snacks and refined carbohydrates to preserve your collagen levels.

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6. Don’t Skip Sunscreen

Ultraviolet (UV) rays are one of the biggest culprits behind collagen breakdown. Dr Shetty emphasised, “A broad-spectrum sunscreen with SPF 30 or higher is non-negotiable for protecting your skin from premature ageing.” Reapply every two hours when outdoors.

7. Add Retinol and Peptides in Skincare

“Topical retinol and peptide-based creams can stimulate collagen production in the skin,” pointed out Dr Shetty. However, consult a dermatologist to find the right products for your skin type.

8. Exercise Regularly

Physical activity boosts blood flow, ensuring nutrients reach your skin and joints effectively. “Weight-bearing exercises can also promote the production of collagen in connective tissues,” said Dr Shetty.

9. Sleep Well

“Your body repairs itself and produces collagen while you sleep,” explained Dr Shetty. Thus, aim for a good seven to eight hours of quality sleep every night to maximise collagen synthesis.

Bottomline

Boosting collagen is not just about looking younger; it’s about improving your overall health. By following these expert tips, you can see noticeable changes in your skin, hair, and nails in just one month. However, consistency is key. Additionally, make sure you consult your dermatologist before making any changes in your diet or skincare.