How To Increase The Elasticity Of The Skin Of The Body

Content:

• What is skin.
• What structures are responsible for the elasticity of the skin of the body.
• Causes of loss of skin elasticity and ways to solve the problem.
• Top 5 hormones that affect skin health.
• Supplements to improve collagen synthesis.
• 3 ways to improve skin turgor at home.

What is skin

The skin is the largest human organ. And unlike many other organs, the skin is always in sight. Therefore, the loss of elasticity and turgor of the skin quickly becomes noticeable. Is it possible to restore the skin of the body to its former beauty and tone?

The skin is a multi-layered organ. It consists of the epidermis (top layer), dermis (middle layer) and subcutaneous adipose tissue (bottom layer). The structures of the dermis are precisely responsible for the elasticity and turgor of the skin of the body - these are collagen, elastin and hyaluronic acid. It is about them that we will talk.

What structures are responsible for the elasticity of the skin of the body

Collagen is a protein and component of the dermis that provides strength and elasticity to the skin. The collagen molecule consists of 19 amino acids - they are connected into chains, the chains form threads, and the threads are twisted together in spirals that look like springs. These springs are assembled into collagen fibers, which are distributed in the dermis and form strong supports, providing skin turgor.

There are two types of collagen (1st type and 3rd type). The 1st type of collagen is strong and elastic, 1 g of such collagen is stronger than 1 g of steel!

Elastin is another protein and component of the dermis that provides it with elasticity. Elastin fibers are thinner than collagen fibers, but it is elastin that is necessary to maintain the beauty of the skin during an increase and decrease in body weight, in particular during pregnancy. Elastin fibers allow the skin to stretch and then return to its original state.

Hyaluronic acid is a water balance regulator. Hyaluronic acid molecules are located in the cells between collagen and elastin fibers and, together with collagen and elastin, create an elastic, elastic frame of the dermis. With a decrease in the content of hyaluronic acid in the dermis, the skin loses its elasticity and becomes flabby.

Fibroblasts are "factories" for the production of collagen, elastin and hyaluronic acid molecules. Molecules with the participation of special enzymes are not only produced, but also destroyed. The skin will be firm and elastic if the synthesis of molecules dominates over the process of their splitting. But with age, the activity of our "factories" (fibroblasts) decreases, the processes of synthesis of new molecules also slow down. The situation is aggravated by damaging factors that prevent fibroblasts from synthesizing new structures and destroy existing ones. These factors include poor nutrition, bad habits, disrupted circadian rhythms, and the use of aggressive cosmetics.

Causes of loss of skin elasticity and ways to solve the problem

Collagen and elastin are protein molecules. And this means that for the synthesis of new collagen and elastin fibers, the body needs a sufficient amount of protein in the diet.

Top Complete Protein Sources:

• meat (poultry, rabbit, beef, lamb);
• offal - liver, ventricles, hearts, navels;
• eggs (chicken, quail, caesar);
• fish and seafood, caviar;
• legumes (chickpeas, lentils, mung beans, beans, etc.);
• some types of cereals (green buckwheat, spelled, quinoa, millet, amaranth);
• some types of nuts (almonds, cashews, pistachios, walnuts, macadamia, pecans);
• some types of seeds (hemp, pumpkin, sesame, linseed, chia);
• grain sprouts (lentils, peas, wheat, beans, mung beans);
• dairy and sour-milk products (cottage cheese, aged cheeses) with normal tolerance;
• soy products (tempeh, edamame beans, tofu, protein);
• vegetable protein (pumpkin, hemp, etc.).

Every day, the body should receive at least 1 g of protein per 1 kg of body weight. It is important to consider that protein must also be properly absorbed. To do this, it is necessary to maintain the normal acidity of gastric juice, the activity of pancreatic enzymes, and a healthy intestinal mucosa.

If the protein is not supplied enough, the protein that is in the body will be used to build more important cells and structures than collagen and elastin. For example, on the formation of immune cells, hormones or enzymes.

Glycation is a process in which sugar molecules react with protein molecules and damage it. Proteins lose their functional properties. And collagen and elastin are primarily protein structures.

Glycation products:

• fried foods,
• products containing sugar.

Thus, when eating a lot of sugar and fried foods, collagen and elastin fibers become stiff and break down. They can no longer perform their functions. The skin becomes flabby and begins to sag.

What can be done to prevent this:

• Limit your intake of sugary foods
• choose more gentle cooking methods - boiling, stewing, baking, sous-vide;
• add foods containing antioxidants to the diet (spinach, asparagus, broccoli, carrots, parsley, red bell peppers, blueberries, cranberries, raspberries, blackberries);
• use spices that can interfere with glycation processes (oregano, cinnamon, cloves, garlic, ginger, rosemary);
• increase physical activity (light exercise, jogging or long walks);
• check your basal carbohydrate metabolism (insulin, glucose, glycated hemoglobin) at least once a year.

Photoaging is another reason for the loss of skin elasticity. Excessive UV exposure (especially if you are sunburned) reduces the activity of fibroblasts. Fibroblasts are the main cells of the dermis that produce collagen, elastin, and hyaluronic acid molecules. And since we always have two processes - synthesis and destruction, with intense UV irradiation, the destruction process will outstrip the synthesis process. And we will see the signs of skin aging.

How to reduce exposure to UV rays:

• avoid prolonged exposure to the sun;
• use SPF protection all year round;
• if the UV index is above 7, stay out of the sun;
• use rosemary, sage, milk thistle, marjoram, turmeric, ginger, allspice, green tea, apple, kelp, and blueberry extracts. They will help protect the skin from the effects of free radicals;
• add sources of omega-3 to the diet (mackerel, herring, coho salmon, sardines, trout, caviar, cod liver, squid). This will help reduce the level of pro-inflammatory cells that damage the walls of blood vessels and cells in the body.

Smoking is one of the factors that trigger oxidative stress in the body. At the same time, a large number of free radicals appear in the body, which damage the cells of the body, including destroying collagen fibers at the molecular level.

If you notice that your skin is losing elasticity, then your diet does not have enough antioxidants that can reduce the negative effects of oxidative stress on the body.

The “rainbow on the plate” rule can become a good habit. Use all the colors of the rainbow in your diet, 3-5 per plate. This will help you protect the body at the cellular level and keep the skin of the body young and healthy.

• Red: tomatoes, grapefruit, watermelon, raspberries, strawberries, red onions, apples, peppers, cranberries, cherries, cranberries.
• Orange and yellow: lemons, melon, oranges, carrots, pumpkin, tangerines, papaya, turmeric, mustard.
• Green: spinach, parsley, lettuce, cilantro, dill, cucumbers, avocados, grapes, all types of cabbage, kiwi, apples.
• Blue and purple: grapes, blueberries, blueberries, blackberries, eggplants, plums.
• White: coconut, banana, cauliflower, onion, garlic, potato.

High levels of cortisol (the stress hormone) slow down the production of collagen, elastin, and hyaluronic acid, leading to sagging and loose skin. It is important to learn how to control the level of stress during the day and take other effective measures:

• quit smoking;
• observe the regime;
• reduce stress levels;
• do not drink too much coffee;
• add herbal teas to the diet (chamomile, thyme, mint, lemon balm, lavender, tulsi);
• “feed” your microbiota (sauerkraut, vegetables, herbs, kombucha, sourdough yoghurts);
• take magnesium baths before bed and get a good night's sleep.

Stress and sleep are intertwined. With a lack of sleep (deficiency of melatonin), cortisol levels will increase. And this causes a slowdown in the synthesis of collagen, elastin and hyaluronic acid. If melatonin is synthesized in sufficient quantities and your sleep is restful and deep, cortisol levels will not rise excessively.

Therefore, do not neglect healthy sleep if you want your skin to look attractive.

To improve your sleep quality, follow these guidelines:

• lights out at 22:00–23:00, rise after 7-8 hours;
• ventilate the room (comfortable temperature - 20–22 ºС);
• use a sleep mask and earplugs if there are external irritants;
• in the evening, put gadgets on yellow mode;
• move evening workouts into the morning;
• use blackout curtains;
• use a weighted blanket - it helps to fall asleep faster, makes sleep deep and restful.

How to fall asleep quickly: 7 tips

The synthesis of collagen fibers requires a sufficient amount of vitamins and minerals that are involved in different stages of collagen production.

For example, with a deficiency of vitamin C, the formation of ferrous iron and the activity of hydroxylase (an enzyme involved in the synthesis of collagen) are disrupted. As a result, “loose” collagen is formed. This leads to a violation of the density of the skin, it becomes lethargic.

Sources of vitamin C: kiwi, sauerkraut, bell peppers, lemons, grapefruits, oranges, rose hips, currants, apples, dill, cabbage.

Optimal levels of iron in the body are also important for collagen synthesis. Iron deficiency leads to a decrease in hydroxylase activity, disrupts the nutrition of skin cells.

Sources of iron: offal, buckwheat, rabbit meat, oysters, mussels, lentils, quinoa, apples, spinach, pomegranate.

Copper is needed in order to connect collagen molecules into a single fiber, as well as to create cross-links. The strength of collagen and elastin fibrils depends on this - building particles that gather into fibers and form collagen.

Sources of copper: liver, meat (poultry, beef, lamb), legumes (mung bean, chickpeas, peas, lentils, etc.), salmon, avocado, cocoa, buckwheat, beets, seeds, nuts.

Zinc is essential for maintaining the integrity of collagen. Zinc deficiency is just as common as iron deficiency.

Sources of zinc: sesame seeds, pumpkin seeds, beans, chickpeas, eggs, oysters, mussels, buckwheat, red meat, cocoa.

Vitamin D affects the activity and growth of fibroblasts - the very "factories" for the production of collagen, elastin and hyaluronic acid. The more fibroblasts and the more active they are, the more firm and elastic the skin will be.

Sources of vitamin D: egg yolks, butter, cod liver, seafood (mussels, squid, sea fish), dried chanterelles.

Our skin is a mirror of all internal processes in the body. Deficiency or surplus of many hormones can lead to loss of skin elasticity and premature aging.

Top 5 hormones that affect skin health:

1. Estrogens help support collagen synthesis and keep skin supple. It is especially important to monitor the level of estrogen in women from 40–45 years old, since at this time, due to hormonal changes, estrogen synthesis may decrease, which causes sagging skin.
2. Androgens, in particular testosterone, also stimulate the production of collagen, which means that they make the skin supple.
3. Progesterone. Its deficiency, as well as its excess, can lead to the fact that the skin will lose its elasticity and firmness.
4. Somatotropin (growth hormone). It is also called the hormone of youth. With its deficiency, the skin will sag, become flabby and loose.
5. DHEA is another youth hormone. It also supports the active synthesis of collagen and elastin.

It is very important to maintain the balance of hormones in the body.

1. Add omega-3 sources to your diet (herring, coho salmon, trout, salmon, caviar, squid, mussels, sardines, walnuts).
2. Add sources of indole-3-carbinol (broccoli, Brussels sprouts, cauliflower, white cabbage, collard greens, turnips, and swede) to your diet.
3. Include sources of saturated fat in your diet. With them, we get the cholesterol necessary for the synthesis of hormones. The body should receive 15-30 g of saturated fat per day. These are meat products (pork, lamb, beef, poultry), lard, dairy products, coconut oil, cocoa butter.
4. Keep your gallbladder healthy. The gallbladder is an important organ in the detoxification system. It helps to utilize waste estrogens and prevent their excess in the body: - Drink plenty of fluids. Calculate your rate using the formula 30–40 ml per 1 kg of body weight. This will prevent the thickening of bile, which is 97% water; - Don't skip meals. The regime is very important for the health of the gallbladder; - add sources of fat to each meal (unrefined oil, avocado, olives, nuts, seeds, coconut milk, egg yolks, cod liver, fatty fish, lard); End your meal with sources of bitter taste (arugula, kale, radish, dandelion leaves, Brussels sprouts, chicory).
5. Having sex regularly - this maintains normal levels of sex hormones, increases the production of dopamine and oxytocin, and has a positive effect on the entire hormonal background.
6. Be sure to evaluate your hormonal status once a year. If violations are identified, correct them together with the integrative doctor and nutritionist.

Supplements to Improve Collagen Synthesis

Collagen. Additional collagen production helps slow down the breakdown of collagen fibers, as well as synthesize new collagen structures.

In the form of additives, you can use:

• animal collagen (chicken or bovine);
• marine collagen (obtained from fish).

How to choose and take collagen, described in the article.

Vitamin C. The positive effect of collagen supplementation is enhanced by the intake of vitamin C.

Best Forms of Vitamin C to Take:

• liposomal;
• sodium ascorbate, magnesium ascorbate.

There are forms of collagen with vitamin C already added.

Food sources of collagen and vitamin C:

• collagen - bone broth, aspic (jelly), fish, meat, eggs;
• amino acids for collagen synthesis - nuts (almonds, walnuts), legumes and seeds;
• vitamin C - green leafy vegetables, broccoli, spinach, kale, arugula, parsley, cabbage, red bell peppers, sauerkraut, blueberries, blueberries, citrus fruits, blackberries, raspberries, etc.

Biosil. Stimulator of the production of own collagen. The composition of the drug includes choline and orthosilicic acid:

• orthosilicic acid increases the level of hydroxyproline, a component of collagen;
• choline in combination with orthosilicic acid improves the synthesis of collagen and elastin.

Vitamin D. It is necessary for the active work and growth of fibroblasts that synthesize collagen, elastin and hyaluronic acid.

Curcumin. An effective anti-inflammatory and tonic. Excellent antioxidant. Taking curcumin will help reduce the damaging effects of free radicals and other inflammatory cytokines on collagen and elastin fibers.

It is recommended to add turmeric to food.

Omega 3. Supplementing with omega-3s will help keep your hormones in balance. Hormonal imbalance leads to deterioration of skin turgor.

3 ways to improve skin turgor at home

Method 1. Lymphatic drainage massage with a dry brush

Brush massage, of course, does not promote the synthesis of new collagen and elastin fibers and does not increase the level of hyaluronic acid in the dermis, but it will tighten the skin by improving blood circulation and boosting lymph.

If your skin is thin, light, choose a brush with softer bristles. If the skin is quite dense, you can take a brush with stiffer bristles.

• Do massage for 10 minutes every day.
• Massage in the direction from the periphery to the center (this is how the lymph moves).
• Complete the massage with a contrast shower.

Method 2. Taking a contrast shower

A contrast shower helps to quickly restore skin turgor due to a change in temperature:

• blood flow and delivery of oxygen and essential trace elements to cells is accelerated;
• muscle activity is stimulated.

A contrast shower can be taken after a dry brushing massage, but not soon after waking up or before bedtime. Alternate cold and hot water three to five times.

Contraindications: cardiovascular diseases, thrombophlebitis, pregnancy and lactation, malignant tumors, cystitis and other inflammatory diseases, menstruation.

Method 3. Regular exercise

• Exercising helps to lower blood sugar levels and increase the sensitivity of cells to insulin.
• After training, the synthesis of testosterone, estrogen and somatotropin improves - hormones that are responsible for the active synthesis of collagen and elastin.
• Muscle work stimulates the synthesis of new fibroblasts. The more fibroblasts, the more firm and elastic the skin.

You can choose an activity you like: jogging in the park, training in the pool, dancing, cycling, crossfit, circuit training, brisk walking, etc. Even a dance workout with a video at home will do, the main thing is to start moving!