Written by the experts at Niyama Wellness
Collagen is a vital element in your body, and especially for your skin. Collagen makes up 30% of our body’s total protein and 70% of the protein content of our skin. It literally acts as the scaffolding holding things up, and as our body’s natural collagen production declines, that’s when we start to notice skin ageing – wrinkles, sagging and less of that youthful luminosity and hydrated appearance.
Causes of Collagen Loss
1. AGING
Collagen levels and rates of decline vary from person to person (genetics make a huge difference), but in general, most people begin to lose collagen at a decrease of about 1 percent per year once they hit their mid-twenties. And by age 45, you face up to 25% collagen loss. And the rate of collagen decline is thought to increase during and after menopause. This happens because when we are young, our bodies product more collagen than we break down, but by our 20’s we stop making as much, and the balance tips the wrong way.
2. SUN EXPOSURE
UV rays from the sun are proven to negatively impact collagen, both by causing DNA damage to collagen producing cells, and by increasing free radicals that oxidize collagen.
3. STRESS
Stress causes an increase in cortisol, which can decrease collagen production. Stress also increases inflammation, so the body diverts more resources to fighting inflammation instead of making collagen.
4. SMOKING
Smoking is a huge factor for collagen breakdown; it decreases the oxygen that gets to tissues, and leads directly in increased premature wrinkles.
5. WHAT WE EAT
Eating habits that are high in sugar, simple carbs, and processed foods increase inflammation in the body, which damages cells and interferes with collagen, leading to premature skin aging and wrinkling.
What Can We Do?
Focus on what you can control. Genetics and the passage of time are well beyond our control, but we can take steps to manage the factors we can control. A few good habits (or niyamas!) can be very helpful in managing collagen and keeping its benefits longer.
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SPF Sunscreen
Wear it whenever you go outside. Many moisturizers include one, and if you wear makeup, a lot of foundations or beauty balms also contain them. Otherwise, invest in a good natural barrier sunscreen and apply daily.
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Avoid Inflammatory Foods
Avoid sugar and “white carbs” (flour, rice, pasta, bread), and eat the rainbow of fruits and veggies which contain loads of antioxidants like vitamin C, and include healthy fats and protein at each meal. Eliminate or restrict processed foods.
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Manage Stress & Get Good Sleep
It’s not called beauty sleep for nothing!
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Supplements
Collagen supplements have been shown to promote collagen production. If you are plant-based or just not keen on the animal/fish scale sourcing of collagen peptides (there are NO plant sources of collagen – only animals produce it) Niyama’s Glow & Flow is a Vegan Collagen Booster powder supplement that provides your body with concentrated sources of the key amino acid building blocks to make more collagen – with no animal sourcing. If you are not averse to animal sourced collagen and want the most benefits, use Glow & Flow in combination with a marine or bovine collagen – you’ll get faster, better results using both.
Goddess Greens is an incredible organic greens and superfood powder that incorporates 53 organic veggies, fruits, mushrooms and inulin. It’s like a greens powder a reds, a food-source multivitamin and a gut health supplement all in one. It’s a perfect insurance if you are trying to max your veggies and fruits to nourish from within. It’s also a great Canadian alternative to AG1 Athletic Greens.
Including a complete protein source at every meal isn’t always easy. Niyama's Clean Plant Protein is great in a smoothie or in pancakes, energy balls or baking to help you get more protein daily, without the nasty taste and texture that often comes with plant protein powder.
Concentrate on what you can control – it’s all about healthy habits at the end of the day – and your skin with thank you!
Sources and more reading:
- https://en.wikipedia.org/wiki/Collagen_loss
- Shuster S, Black MM, McVitie E. The influence of age and sex on skin thickness, skin collagen and density. Br J Dermatol. 1975;93:639-643.
- https://www.mindbodygreen.com/articles/the-reasons-collagen-declines-how-to-support-it-naturally
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BEHIND THE BRAND
Jillian Mariani (she/her) is the founder and general manager of Niyama Wellness. She is a Canadian woman entrepreneur, registered yoga teacher, certified sleep coach and natural wellness geek. She also holds the (sometimes challenging) roles of wife/soulmate, mum and bonus-mum, dog & cat mum.Jillian spent her 20+ year corporate career in the Canadian Natural Health Supplements category, in sales, marketing and product development with some of Canada’s favourite brands of vitamins and supplements. Jillian holds a BA from UofT, a diploma in Nutritional Management from GBC, an MBA from Schulich School of Business, a YTT-200H from Downward Dog Yoga Centre, and is a Certified Sleep Coach. She lives in Toronto with her husband and children, and teaches yoga part-time. In addition to yoga, she enjoys cooking, travel, Netflix/HBO, good books and turmeric lattes, dark chocolate, and dog walks.
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