Medical App & Medical Advice with Hello Doctor

Collagen: the natural way to youthful skin

Collagen is a complex protein, in charge of giving strength and flexibility to the skin, joints, nails, and hair. It acts as a glue substance that holds your body together. Your body produces collagen all by itself, thanks to taking in foods that are rich in gelatin.

Gelatin comes from collagen, is largely made of amino acid and proline, and can be found in bones, fibrous tissues and animal organs.

As we age though, the body starts to produce less collagen, which leads to wrinkles, saggy skin and weakened joint cartilage. By the age of 60 a decline of collagen production is normal; but women in particular, experience a dramatic reduction after menopause.

Collagen can be broken down, converted and absorbed back into the body. You can get it in a form of capsules, liquid, powder and protein-rich foods. Good repairing of collagen can help reduce the appearance of cellulite, strengthen bones to help prevent osteoporosis and promote nail and hair growth.

Collagen enemies

It is often said that “the skin you have in your 20s you’ve inherited, in your 40s is what you’ve earned and in your 60s is what you deserve.”  The factors that will ultimately determine this fate, include:

  • UV-rays: excess exposure can cause long-term damage to your skin.
  • Too much dietary sugar robs your bones of minerals and weakens your skin’s elasticity.
  • Smoking can cause wrinkling and accelerate ageing, as nicotine in cigarettes can reduce blood flow to organs. This deprives the skin of nutrients and oxygen.

Boost your collagen with food:

  • Fish like tuna and salmon are packed with Omega-3 fatty acids. These will create stronger cells that will be able to support your skin structure.
  • Dark leafy greens like spinach and kale are rich in Vitamin C that can protect your skin from free radicals that weaken collagen. It can help accelerate your collagen production too.
  • Red vegetables like beetroot, peppers and tomatoes have an antioxidant that can protect your skin from the sun.
  • Berries are strong antioxidants that protect your skin from free radicals.
  • Soy products can promote collagen production and help block enzymes that can age your skin.
  • Citrus fruits are loaded with Vitamin C that helps amino acids convert to collagen. They also help neutralise free radicals that are harmful for your skin.
  • Egg whites are a good source of protein that will help support your body’s natural collagen production.
  • Garlic is a source of sulfur which is an abundant and necessary mineral in your body. It also contains properties that can help rebuild collagen fibres that have been damaged.
  • Bone broth: When you cook bones, the collagen inside them is broken down, making it more digestible.

It’s important to note that topical creams claiming to restore collagen are not necessarily credible. Collagen molecules are too big to be absorbed by the skin. So, before jumping on the lotion and potion bandwagon, get repairing from the inside out with a bone broth!

References

Delicious broth recipes for beautiful skin

Chicken soup is known as the food of choice to soothe a cold or flu, but there’s another soup making headlines. Ever heard of bone broth? It’s a simple soup made from simmered meaty bones, like beef knuckles, oxtail or soup bones, and basically any vegetables you prefer..

Why is it suddenly so popular? Because it is suggested that bone broth can give you younger, more radiant skin. When you cook down bones, it breaks down the collagen in bones so it becomes more easily digestible. This collagen is what gives your skin it’s radiant, elastic quality. So, more collagen = younger-looking skin!

Not only that, but bone broth is cheap, filling, easy to make and a bonus for your skin.

Broth benefits

  • Good for your joints. Nutrients found in bone broth, like collagen and gelatin, are known to keep your joints healthy.
  • Good for your skin. The collagen in bone broth can help keep your skin plump and youthful.
  • Good for your digestive system. It can repair your intestinal lining and reduce inflammation in your gut.
  • Strengthens your immune system. Thanks to its high mineral content, bone broth is a good (and delicious) way to protect your body against illness.
  • Makes for strong teeth and bones. Bone broth is a good source of Vitamin D, which is important for calcium absorption. Calcium is vital for healthy bones and teeth.

Make your own bone broth

Recipe 1
Ingredients:

  • Bones from poultry, beef, or lamb.
  • Water to cover the bones.
  • A splash of vinegar.
  • Vegetable peels and skins (optional). Celery, carrots, onions, garlic and parsley are the most used, but any vegetables will do.

Method:

  1. Combine the bones, water and vinegar in a pot. Let it boil for 30 minutes to one hour.
  2. Reduce the heat, remove any bits that have risen to the top, and bring to a simmer (six to 28 hours for chicken, and 12 to 72 hours for beef). To reduce the cooking time, smash or cut the bones into small pieces first.
  3. If desired, add the vegetable scraps in the last 30 minutes of cooking.
  4. Strain the broth through a colander or sieve, lined with cheesecloth. Throw the bones away, and enjoy.

Recipe 2

Ingredients:

  • 2kg beef bones.
  • 2 carrots.
  • 2
  • 1 onion.
  • 4 cloves garlic.
  • 2 teaspoons of vinegar.
  • Water to cover the bones.
  • A bunch of thyme.
  • Salt to taste.

Method:

  1. Roughly chop up all the vegetables and add to a large pot with the bones, vinegar and thyme.
  2. Cover with just enough water to submerge all the bones, and place on a very low heat for at least two hours. The longer, the better.
  3. Remove any debris floating to the top while cooking. Top with more water if the bones peek through the surface.
  4. Once cooked, strain to remove all the solid bits. Add salt to taste, and enjoy.

References: