We actually make our own supply of collagen, via our cells' fibroblasts (assuming they have the amino acids and other required nutritional building blocks they need). In fact, it’s made by the body throughout the lifetime. Unfortunately, your body produces less collagen as you age, and existing collagen breaks down at a faster rate. The collagen is also lower in quality than when you were younger. At the age of 20, collagen levels start plummeting by 1.5% each year and it is a natural ageing process known as intrinsic ageing.
Besides the natural aging process, other factors can speed up this process such as:
UV exposure
UV damage is the main cause of collagen loss in the skin and is responsible for 80-90% of skin aging, such as:
Reduced collagen synthesis in the body:
There's a proven link between UV exposure (sunshine over time) and loss of collagen. One study observed collagen under UV light and found that there was a "significant decrease" in collagen structure afterward.
Damage to existing collagen:
Skin exposure to UV rays can also produce free radicals. Our bodies can defend themselves against free radicals with substances called antioxidants, but only to a certain extent. When there are too many radicals, antioxidants can no longer scavenge the excess. Free radicals can seek out and damage collagen molecules, making it hard for them to produce and repair damaged areas.
Reduction in the quality of newly produced collagen:
UV rays negatively impact collagen through various mechanisms, including DNA changes to the cells that make collagen. This results in poorer quality collagen being produced.
Smoking
Smoking reduces collagen synthesis by about 20% and greatly increases collagen-degrading activity in the skin, namely:
Blood flow restriction
Smoking can restrict or reduce blood flow and constrict blood vessels. The lack of proper blood flow can influence collagen production and existing collagen, making the molecules rigid and unusable. The lack of blood flow results in even more collagen damage. The less blood that can reach collagen in tissues as it is regenerating, the lower the likelihood that molecule has of surviving.
Oxygen restriction
Smoking decreases the amount of oxygen delivered to tissues. Therefore, tissue cannot regenerate and is more likely to become damaged and die.
Increased inflammation, decreased Vitamin C
The inflammatory response is greater in smokers compared to non-smokers, due to the increased oxidative stress induced by smoking. As a result, the amount of vitamin C in the body is reduces as it acts as an antioxidant to fight oxidative stress. Vitamin C is indispensable for the formation of collagen in the body. It stimulates the natural production of collagen in the body and helps to keep the collagen network in excellent condition. Technically, vitamin C synthesizes collagen production by turning on the expression of collagen genes in your body (producing more collagen).
Inflammation-triggering diets
Inflammation is one of the main enemies of any tissue and the connective tissues fueled by collagen are no exception. Inflammatory diets, which often include eating plans that are high in sugar, simple carbohydrates, and processed meats activate the immune system and promote inflammation throughout the body.
Sugar, in particular, can be tough on collagen as it causes collagen glycation. The concept of glycation is very important for understanding skin aging and the decline of collagen in the body.
Glycation produces advanced glycation end products (AGE), which are lipids, or proteins, that when exposed to sugars become glycated. When eating sugar, other junk foods, or high-fat animal products in excess, the AGE molecules stick to collagen proteins in our bodies. As the collagen gets weighed down by AGE molecules, they become stiff, unable to maneuver properly, and often are damaged. This phenomenon causes the skin structure, including collagen, to harden and fragment, leading to thinning and loss of skin elasticity, thereby promoting premature skin aging.
Stress
Stress can have a huge impact on our mental health, but it impacts our physical health as well. Research shows that stress can be pro-inflammatory and that can lower your ability to naturally produce collagen.
Stress also causes an increase in hormones like cortisol, which research has found can decrease the production of collagen. High-stress individuals often produce less collagen because the body is in a fight or flight mode, and most resources are being redirected to focus on the cause of the stress and the inflammation the stress creates. That leaves less time for the body to produce collagen, and even if it is producing collagen, it likely is being brought to areas experiencing inflammation because of the stress.
Repeated short-term stress also causes the production of ROS/free radicals and depletes the antioxidant pool. Chronic stress causes chronic immune dysfunction and increased production of free radicals and DNA damage, which are known to lead to skin aging.
The exact mechanisms are not yet fully understood, but reducing stress will help slow the rate of skin aging and collagen loss.
Genetics
Genetics are an important factor in determining how much collagen your body makes and breaks down. So, if your parents and grandparents had great-looking skin for years, the odds are high your skin will be similar as you age. Of course, you don't have control over this, which is why focusing on things you can control like diet, stress management, and UV protection is essential.
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