We all know that exercise is essential for improving the sagging of the body and for anti-aging measures. Collagen, one of the proteins responsible for the freshness and elasticity of the skin, decreases with age, and exercise also plays a role in increasing the ability to synthesize this collagen.
Collagen is synthesized during exercise
Collagen is well known as a supplement. It is one of the proteins that make up skin, ligaments, tendons, bones, cartilage, etc. It is a connective tissue that supports tissues between cells and transmits force and other information. A lack of collagen can affect connective tissue, resulting in reduced elasticity of the skin, reduced strength of bones, and pain in cartilage. Exercise is known to increase the ability to synthesize collagen. When you take in a lot of oxygen through exercise and blood flow improves, the fibroblasts that make collagen are activated and more collagen is produced.
Exercise you want to incorporate into your daily life
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It is important to continue at your own paceAerobic exercise, represented by jogging and walking, is exercise performed at a slow pace while taking in oxygen. Since the body moves while taking in oxygen, the oxygen in the blood leads to the activation of cells, and the work of fibroblasts that produce collagen and other substances becomes active. In addition, there are reports that collagen production is particularly active in anti-gravity muscles (muscles that work to maintain the body’s posture even when not directly exercising), which is always under the load of gravity. It is thought that by doing so, you will be more entrusted with its benefits.
On the other hand, strength training is a type of exercise that allows you to apply a high load. It has a mechanism that applies stress to the connective tissue that supports the body and resynthesizes the tissue so that the body can withstand the stress. After training, more growth hormone is secreted due to muscle fatigue, and this growth hormone also promotes protein synthesis and cell activation. Growth hormone is secreted during sleep after physical activity, such as in sports, so it is thought that this type of exercise also activates collagen synthesis.
If you find it hard to find time to exercise, try moving your body consciously in your daily life. Stretching to keep you from feeling tired the next day, or doing exercises while watching TV. You can also expect the effect of walking one station on the way to and from shopping or on the way home from work. Moderate exercise, which promotes blood circulation and activates metabolism, is an essential factor for collagen synthesis. It would be a good idea to live your life with the awareness of moving your body on a regular basis.
Efficiency UP when taken in conjunction with exercise
Get Collagen from Your DietMany people think that they want to supplement with supplements to make up for the lack of collagen, but in fact, not only supplements but also a well-balanced diet is necessary. In particular, lack of protein will adversely affect amino acid synthesis, so caution is required. Collagen-rich foodstuffs include meat (especially skin, cartilage, bones, tendons, etc.) and fish (skin, scales, bones, etc.), but these foods contain not only collagen but also protein. It’s the point. Also take vitamin C for collagen synthesis. Vitamin C is said to help stabilize connective tissue, which is why a well-balanced diet is required.
Collagen that enters the body through the mouth is decomposed once into a peptide state that is easily absorbed, and from there it enters the blood and is carried throughout the body. Therefore, collagen spreads to the cells of each tissue and acts on the skin, bones, cartilage, etc. It can be said that exercising to improve such circulation will have a better effect.
[Examples of meals that contain more collagen]
- beef tendon
- Tonkotsu ramen
- Spareribs
- Fried chicken (with bone), chicken wings
- Boiled flatfish
- Sea cucumber vinegar, etc.
In order to supplement the collagen that decreases with age and stay fresh both physically and mentally, it is necessary to eat well and exercise moderately. Why don’t you try a little bit from what you can incorporate in your life?