Ditch These 3 Habits If You Want To Preserve Your Collagen

Lila: Hey John, I’ve been hearing a lot about collagen lately, especially how important it is for keeping skin looking young and healthy. But what exactly is collagen, and why should we care about preserving it? I keep seeing ads for supplements, but I’m curious about everyday habits that might be damaging it.

John: Hi Lila! Great question to start with. Collagen is the most abundant protein in our bodies, making up about 30% of our total protein. It acts like the glue that holds everything together, providing structure, strength, and support to our skin, bones, muscles, tendons, and more. In the past, people didn’t pay much attention to collagen beyond basic nutrition, but currently, with more research from places like the Cleveland Clinic, we know it plays a key role in skin elasticity and preventing wrinkles. Looking ahead, as we age, our natural collagen production declines—starting around our 20s at about 1% per year—so preserving what we have is crucial for that youthful glow.

Understanding Collagen Damage Over Time

Lila: Wow, it starts declining in our 20s? That’s earlier than I thought. So, what are some common habits that damage collagen? I’ve read a bit online, but it’s confusing with all the trends.

John: Absolutely, Lila. In the past, habits like excessive sunbathing without protection were popular for a tan, but we’ve learned that’s harmful. Currently, experts from sources like mindbodygreen highlight three common habits that can break down collagen in the skin. These are based on up-to-date wellness insights as of 2025. Let me break them down one by one, and we’ll talk about how to avoid them. The good news is, small changes can make a big difference.

Habit 1: Skipping Sun Protection

John: The first big one is going outside without proper sun protection. UV rays from the sun are a major collagen destroyer. In the past, before widespread awareness of SPF, people often exposed their skin to the sun freely, leading to premature aging. Currently, studies from Harvard Health and recent posts from skincare experts on X emphasize that UV exposure breaks down collagen fibers, causing wrinkles and sagging. For instance, a 2025 article from mindbodygreen warns specifically about this habit, noting that unprotected sun time can damage collagen at a cellular level.

Lila: UV rays? Does that mean just sunlight, or are there other sources? And how can I avoid this without staying indoors all the time?

John: Good clarification, Lila. UV rays come mainly from the sun but also from tanning beds. To avoid damage, always wear broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Currently, dermatologists recommend reapplying every two hours if you’re outside. Looking ahead, with climate changes potentially increasing UV intensity, incorporating sun-protective clothing and hats will be even more important. Simple tip: Make it a habit to apply sunscreen as part of your morning routine, like brushing your teeth.

Habit 2: Consuming Too Much Sugar

John: Next up is a sneaky one: eating a diet high in sugar and refined carbs. This leads to a process called glycation, where sugar molecules attach to collagen proteins, making them stiff and brittle. In the past, high-sugar diets weren’t linked directly to skin health, but current research from places like UCLA Health shows that this habit accelerates collagen breakdown, contributing to wrinkles and loss of elasticity. A recent 2025 post on X from a health expert highlighted how popular sugary foods are “seriously degrading your skin” by breaking down collagen.

Lila: Glycation? That sounds technical—what does it really mean for my skin, and how do I cut back without giving up all treats?

John: No worries, Lila—glycation is basically when excess sugar in your blood reacts with proteins like collagen, damaging them over time. It means your skin loses its bounce and firmness faster. To avoid it, focus on a balanced diet with whole foods. Currently, guidelines from MD Anderson Cancer Center suggest loading up on antioxidants from fruits and veggies, which can help combat this damage. Swap sugary snacks for options like berries or nuts. Looking ahead, as more people adopt low-sugar lifestyles, we might see innovative sugar alternatives that don’t harm collagen.

Habit 3: Smoking or Exposure to Pollutants

John: The third habit is smoking or being around environmental pollutants, like secondhand smoke or city smog. Smoking constricts blood vessels and depletes vitamin C, which is essential for collagen production. In the past, smoking was more socially accepted, but we’ve seen a shift with anti-smoking campaigns. Currently, according to Healthline’s 2025 update, these habits generate free radicals that attack collagen, leading to premature aging. Trending X posts from 2025 also stress avoiding pollutants to preserve skin health.

Lila: Free radicals? I’ve heard that term in skincare ads. Are they really that bad, and what about if I live in a polluted city—I can’t just move!

John: Free radicals are unstable molecules that damage cells, including collagen in the skin—think of them as tiny wrecking balls. Yes, they’re harmful, but you can fight back. Quit smoking if you do, and minimize exposure by using air purifiers indoors. Currently, experts recommend antioxidants in your diet and skincare, like vitamin C serums, to neutralize them. Looking ahead, with urban planning focusing on cleaner air, future cities might reduce this risk, but for now, protective habits are key.

Beyond Habits: Boosting Collagen Naturally

Lila: These habits make sense, John. But what about all the collagen supplements I see advertised? Do they really help fix the damage?

John: Smart question, Lila. In the past, collagen supplements were niche, but currently, they’re booming with reviews from sources like the BBC in 2025 suggesting they might improve skin elasticity, though evidence is mixed. A 2023-2025 analysis from Harvard Health notes that while some studies show benefits for hydration and wrinkles, it’s not conclusive for everyone. Posts on X from verified experts, like a 2025 review of trials, indicate significant improvements in skin aging with supplementation. However, they’re not a magic fix—focus on avoiding damaging habits first. Looking ahead, more rigorous studies might solidify their role, but always consult a doctor before starting.

Lila: Got it. Any other ways to naturally support collagen without pills?

John: Definitely! Eat collagen-boosting foods like bone broth, fish, eggs, and citrus fruits for vitamin C. Currently, wellness trends emphasize sleep and stress reduction, as chronic stress depletes collagen—aim for 7-9 hours of sleep nightly. Hydration is huge too; drink plenty of water. From X insights in 2025, users are sharing how antioxidants and protein-rich diets help. Looking ahead, personalized nutrition apps might tailor diets for optimal collagen health.

Putting It All Together

Lila: This is eye-opening, John. So, to recap, ditch sun exposure without protection, high-sugar foods, and smoking/pollutants. Add in good nutrition and maybe supplements if they fit. How long before I see changes?

John: You’re spot on, Lila. Changes can vary, but consistently avoiding these habits might show improvements in skin texture within months, based on current dermatological advice. Remember, it’s about long-term wellness.

John: In summary, preserving collagen is about mindful daily choices that protect your skin’s foundation. By ditching these three habits, you’re investing in healthier, more resilient skin for years to come. Stay consistent, and your future self will thank you.

Lila: Thanks, John! I’m motivated to slather on that sunscreen and skip the sugary snacks. Small steps for big glow-ups!

This article was created based on publicly available, verified sources. References:

• Primary Source
• 3 Common Habits That Damage The Collagen In Your Skin | mindbodygreen
• Collagen: What It Is, Types, Function & Benefits
• Considering collagen drinks and supplements? – Harvard Health
• Collagen: Benefits, Side Effects, and More
• Should you take collagen supplements? | UCLA Health
• Collagen benefits: Should I take a supplement? | MD Anderson Cancer Center
• Collagen supplements: The secret to perfect skin, or marketing hype?