Looking for a Firm and Youthful Skin

The perception of beauty, or the desire to have firm, youthful-looking skin, is often aligned with expectations of a better quality of life. This obviously implies that any associated treatment to improve or preserve this youthful appearance over time must be approached from a holistic approach. Holistic approaches generally include changes in diet as part of the therapies; In this sense, the present work focuses on a diet based on collagen and other foods associated with its production in the human body.

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Table of Contents:

Why is it important to maintain firm and youthful skin?
What is a holistic approach?
What is collagen?
At what age should you begin to replace collagen loss?
What to do to compensate for the loss of collagen?
Recommendations

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Why is it important to maintain firm and youthful skin?

It is of utmost importance for most people to maintain firm, wrinkle-free and youthful-looking skin for as long as possible, for a variety of reasons: preservation of attractiveness, aesthetics and self-esteem, perceived health, culture and social norms, and professional confidence.

However, it is also important to note that these perspectives differ from person to person and each individual will have their own reasons and priorities regarding their appearance and well-being.

What is a holistic approach?

A holistic approach seeks to promote long-term health, improving quality of life. It recognizes the interconnection between different aspects of a person's life and seeks to understand how these elements influence each other. In practice a holistic approach may include dietary changes, stress management, regular exercise, complementary therapies, emotional support, and other methods that address overall health.

What is collagen?

Collagen is the most abundant structural protein in the human body. It constitutes about 25% to 35% of the body's total protein. It is found in the skin and other connective tissues and is essential for skin health, providing firmness, elasticity and structural support. As we age, collagen production decreases as part of a natural process that manifests itself through the appearance of wrinkles, fine lines, sagging, and loss of elasticity.

At what age should you begin to replace collagen loss?

The synthesis or production of collagen in the human body begins to decrease after the age of 25. Studies indicate that, from this age onwards, the body begins to lose 1.5% of collagen per year, thus marking the beginning of the aging process around the age of 40. This aging process is more accentuated in women, especially due to menopause.

What to do to compensate for the loss of collagen?

Some people turn to products or treatments that stimulate collagen production, such as specialized creams, or take collagen supplements to help maintain skin health. These supplements can come in powder, capsule, or liquid form. However, it is important to note that the effectiveness of these collagen supplements may vary, and require more studies to fully support their benefits.

Promoting the natural synthesis and maintenance of collagen in the body is essential to reduce the appearance of wrinkles over time. In order to counteract the loss of collagen due to age and external factors such as prolonged exposure to the sun, pollution, smoking and poor diet; It then becomes necessary to adopt a holistic approach. This approach should include a balanced diet rich in collagen, sun protection, adequate hydration, and overall healthy habits.

Below is a table that sets out some fundamental elements to follow a diet rich in collagen that helps keep skin firm and youthful looking:

Foods rich in:	Food names.	Ways to consume them.

Collagens	Beef bones, pork, fish, chicken legs, lean meat, eggs and dairy products.	Bone broths with vegetables, soups, stews, stews or homemade jellies.
Vitamin C	Guava, strawberries, kiwi, oranges and pineapples.	Preferably natural or in juices.
Vitamin E	Nuts, seeds, spinach and avocados.	According to individual preferences.
Antioxidants	Green leafy vegetables, berries, apples, grapes and tomatoes.	Whole or juices.
Fatty acids	Salmon, walnuts and chia seeds.	According to individual preferences.
Sulfur-containing amino acids	Garlic, onion, brussels sprouts, cauliflower, eggs, seafood and lentils.	Depending on whether they are part of a salad , sauce, cream or stew.

Note: Absorption of collagen through diet may be limited. For this reason, some people turn to collagen supplements to obtain additional amounts, which is why it is necessary to consult with a health professional.

It is important to mention that, although a diet rich in collagen, accompanied by foods such as those mentioned in the previous table, can simultaneously cause both the synthesis or production of collagen in the body, at the same time that it combats oxidative stress, contributing thus protecting the skin from premature aging. This can improve the appearance of the skin; However, it is crucial to understand that such a diet does not completely stop the natural aging process.

Recommendations

a. Before undergoing any diet or treatment, it is essential that people consult with a health professional.

b. Since a holistic approach can encompass dietary changes, stress management, regular exercise, complementary therapies, emotional support, and other methods that address overall health, anyone who wants to improve the health of their skin should, as First step, undergo a comprehensive evaluation by a doctor, preferably specialized in holistic medicine.

c. Likewise, it is recommended that a diet be evaluated and supervised by a professional Nutritionist. There may be errors in choosing one of the components of a diet, since diets vary according to the health conditions of each person. For example, a person who suffers from high cholesterol and follows a diet based on chicken foot soup to increase collagen intake could make a mistake. You may not be aware that the saturated fat content in chicken feet soup is as high as collagen, and therefore that soup is contraindicated if it is not first subjected to a process of separating fat from collagen.

d. Any collagen-based diet, with a holistic approach, must be accompanied by the following strategies: regular exercise, adequate hydration, sun protection, avoiding tobacco, and limiting alcohol consumption.