By Wendy Francis, NBC-HWC

Collagen & Aging: How to Boost It Naturally Through Movement & Lifestyle

Collagen is the foundation of youthful skin, strong joints, and healthy connective tissues — but as we age, our body’s ability to produce it declines significantly. This leads to wrinkles, joint pain, and reduced skin elasticity. The good news? You can naturally boost collagen levels through movement, exercise, and lifestyle habits.

What is Collagen & Why Does It Matter?

• Skin Elasticity & Hydration: Prevents sagging, fine lines, and wrinkles.
• Joint & Bone Health: Supports cartilage and reduces arthritis risk.
• Muscle Strength: Maintains lean muscle mass and recovery.
• Hair & Nail Growth: Supports thicker hair and stronger nails.
• Gut Health: Strengthens the gut lining and reduces inflammation.

How Movement & Exercise Boost Collagen

Exercise is one of the most overlooked ways to increase natural collagen production. Here’s how different types of movement can stimulate collagen synthesis:

1. Resistance Training & Strength Workouts

Exercises like squats, lunges, and push-ups encourage collagen remodeling in muscles, tendons, and skin.

2. High-Impact Exercises

Running, jumping, and plyometrics improve collagen density in bones and cartilage.

3. Stretching & Yoga

Stretching increases collagen fiber alignment, improving skin elasticity and joint mobility.

4. Rebounding & Jump Rope

Jumping on a mini-trampoline stimulates fibroblast activity, helping skin stay plump and firm.

5. Blood Flow & Fascia Health

Massage, foam rolling, and movement therapy keep fascia hydrated and collagen-rich.

Natural Ways to Support Collagen Production

• Eat Collagen-Rich Foods: Bone broth, egg whites, grass-fed meat, and fish.
• Increase Vitamin C: Citrus fruits, bell peppers, strawberries, kiwi.
• Consume Healthy Fats: Avocados, nuts, seeds, and omega-3 fatty acids.
• Stay Hydrated: Collagen needs water to maintain skin elasticity and joint health.

Avoid Collagen-Destroying Habits

• Excess sugar & processed foods
• Smoking & alcohol
• Too much sun exposure

Collagen Supplements: Do You Need Them?

If you’re struggling with joint pain, wrinkles, or weak hair/nails, a collagen supplement may be helpful. Look for hydrolyzed collagen peptides, types I, II, III, and added vitamin C for optimal absorption.

Final Thoughts: Move More, Age Better!

Collagen is the foundation of your body’s strength and resilience. While diet and supplements help, movement is key to maintaining strong joints, glowing skin, and an active life. Lift weights, stay active, eat collagen-boosting foods, and protect your skin from collagen breakdown.