When I was young my mom would pinch the skin on the top of her hand and I’d watch as it’d sloooowly go back down. As a child I’d do the same and within no time at all mine would be back to normal, like nothing happened. At the time I didn’t realize this but this was all about COLLAGEN!
Unfortunately, collagen is a victim of aging. As we age, the collagen in our bodies continually decreases leaving our skin less elastic. This accelerates once we hit 40 years old. So what can we do to reverse the loss of collagen?
- Don’t smoke.
Quite tobacco products, the carcinogens found in all tobacco products have been shown to increase the signs of aging by at least 10 years. They also lead to a bunch of health related risks such as increased risk of heart attack, cancer, diabetes and stroke.
- Change your diet.
Increase consumption of antioxidant rich berries such as blueberries, strawberries, and blackberries. If all you’re able to get a hold of are frozen berries that works as well! Studies have shown that the antioxidant content in frozen berries is actually higher then fresh due to the timing of when the fruit was picked. Avoid refined carbs and sugars which increase inflammation, and increase whole grain fiber and plant-based foods with the goal of 20-30 grams of fiber daily. You can access my fiber handout by clicking here.
The recommendation is 30-45 minutes daily of moderate exercise such as slow jogging, fast walking, biking or swimming. Lifting weights 2-3 times weekly increases lean muscle mass promoting healthy looking skin.
8 hours on average per night. Studies have shown that many restorative metabolic changes occur while we sleep, which is why it’s imperative that we get enough.
- Wear sunscreen.
Photodamage is real people, minimize your time in the sun, and when you are, wear sunscreen or sunblock. The EWG.org has wonderful guidelines for sunscreen use, which products are best and which are best to avoid. This is what I frequently use to guide my decision as well as recommendation for my patients.
Interested in learning more about what you can do to reverse your signs of aging??
Dr. McMurry sees patients via telemedicine, on-demand, wherever you are; all you need is a computer, tablet or smartphone.
The information provided in this post is solely for informational purposes. Never change or modify your medication or treatment plan without first consulting with your medical provider.