Today, I want to talk about a key player that paying special attention to has been an absolute game-changer in my health and beauty rituals…collagen. Lifestyle practices that care for this incredible protein have become a cornerstone of my self-care routine to support my complexion and so much more.
Collagen, the body’s natural scaffolding, is vital for maintaining the health of our skin, hair, nails, bones and joints. It’s the most abundant protein in our body, keeping us looking radiant and feeling energetic. As we get older, our bodies start to produce less of it, which can lead to signs of ageing and a decrease in overall vitality.
From the superfoods that have become my staples, to the importance of rest for collagen production, I’m sharing my top tips that have been instrumental in supporting my collagen levels and health.
- Nourish with collagen-rich foods and antioxidants
One of my favourite ways to boost collagen naturally is through delicious, nourishing food. I make sure to include foods that are not only rich in collagen but also those that promote its production. I often whip up my go-to Folate-Rich Nourish Bowl, topped with hard-boiled egg, or enjoy a comforting bowl of bone broth, simmered slowly to extract maximum nutrients. When it comes to fish, I prefer wild-caught varieties like salmon, which are not only rich in collagen but also packed with omega-3 fatty acids that support skin health.These power-packed foods are rich in amino acids, the building blocks of collagen, and have become staples in my kitchen.
Now, let’s talk about collagen promoters! Foods rich in vitamin C, like citrus fruits, bell peppers, and strawberries, are a must in my diet. Vitamin C is vital for collagen synthesis, helping to link the amino acids together during collagen formation. I make sure to load up on colourful antioxidant-rich foods such as berries, dark chocolate and green tea.
For a fun sweet treat rich in collagen, try my PB & Dark Choc Slice.
- Add a collagen supplement to your routine
While I love nourishing my body with wholesome foods, I’ve found that adding a collagen supplement to my daily routine has been so effective. Supplements can be a convenient and efficient way to make sure we’re getting enough of this vital protein, especially on busy days when preparing collagen-rich meals might not be feasible. In my beauty ritual, I love my morning instant “green juice” Greens + Collagen! The key is to look for a quality supplement that is a sustainably sourced, fish-derived marine collagen formula. Keep an eye out that it’s hydrolysed too, to support absorption.
- Stay active, get your beauty sleep, and manage your stress levels
Physical movement in the way you enjoy the most, is a wonderful method to naturally support collagen production. It not only increases blood flow but also supports the production of hormones such as growth hormone, which is essential for collagen synthesis. It’s responsible for stimulating the body to produce more of this important protein!
As much as movement, prioritising rest and relaxation is just as important. Beauty sleep is essential for healthy collagen! During deep sleep, our bodies go into repair mode, creating and replenishing collagen among other vital functions. When our bodies get enough rest, stress levels lower and we wake up feeling refreshed and ready to take on the day. I love practising yoga and guided meditation (you’ll find these in the JSHealth App) to switch off and regulate stress levels.
- Massages for a natural collagen boost!
Massages aren’t only deeply relaxing, but they can also help to boost our body’s collagen production. Regular massages increase the flow of oxygen and nutrients to the skin, as well as activate lymphatic drainage, which helps with collagen formation. A massage stimulates the production of hormones like testosterone and oestrogen, both believed to be essential for producing enough collagen in our body. Who doesn’t love a massage?
- Step back from stimulants
Stimulants such as caffeine and alcohol can impact our bodies’ collagen production. Too much caffeine can lead to an increase in cortisol, a stress hormone that is known to break down collagen. Where possible, I limit my intake of stimulants such as coffee, instead opting for herbal teas or my liver-loving alternative to coffee (you’ll love this!), my Collagen Turmeric Beauty Latte, to nourish my body with collagen-rich ingredients. If you are a coffee drinker, the golden JSHealth guide is to enjoy one a day, before midday. You can even add a dose of Collagen Beauty Creamer to it for bonus points!
I also avoid overconsumption of alcohol, which can reduce the production of those vital hormones needed for collagen synthesis. However, I do enjoy a glass or 2 of wine on occasion. The JSHealth way is always balance! I hope you find these tips helpful and practical for supporting your collagen levels. I truly believe that nourishing our bodies with the right foods, supplements and lifestyle habits can be transformative in how we look and feel.