Have you been able to lose the first few pounds of body fat? If so, let me be the first to give you a virtual high five. Losing body fat is no easy feat. It’s the goal that keeps a lot of people exercising and dieting in the first place.
After someone’s weight loss, I usually hear one complaint — stretch marks. There’s usually a lot of them on the back of the arms, the thighs, stomach, and buttocks. This is the result of the skin being too used to being stretched because of excess body fat.
Personally, I think stretch marks aren’t a big deal. However, if you’re here to look for ways to prevent them, I have four science-backed ways to keep weight lifting stretch marks at bay.
1. Hydrate Well
The formation of stretch is a sign of skin elasticity. Skin elasticity is the skin’s ability to stretch and return to its original degree of continuity and integrity. Because of skin elasticity, your skin stays intact regardless of what yoga pose you perform.
Skin elasticity is the result of many things — one of them being how hydrated you are. So, if you want to prevent stretch marks on inner thighs, start by ensuring you’re getting enough water.
How much is enough? Based on the Institute of Medicine’s water intake recommendations, shoot for at least 72 fluid ounces. This is equal to about two liters and a small glass of water. And, try to stay away from coffee and alcohol because these can dehydrate you.
2. Get Your Vitamin C In
Another thing that determines skin elasticity and health is collagen. Collagen is important to the development of connective tissues, including skin. Collagen can be used as a supplement, but the body naturally produces it as well.
For your body to develop more collagen, you need vitamin C — and lots of it. Healthline lists vitamin C as a key component to the development of collagen. You can get your daily dose of collagen and immunity-boosting vitamin C from citrus fruits like oranges and lemons.
Also, consider less obvious sources like cruciferous vegetables and bell peppers. You’ll also want to throw in other minerals that add to vitamin C’s health benefits.
This brings us conveniently to the next tip.
3. Zinc — It’s Good for You.
A study done in 2012 tested the effects of combining high-dose vitamin C and zinc. The results were promising and led to a lot of companies selling OTC vitamin C supplements that contain zinc.
For reasons yet to be confirmed by science, zinc and vitamin C are a match made in heaven — at least for your immunity and skin health. So, if you’re taking vitamin C for any reason, it’s a good idea to add zinc to the mix.
Zinc, together with vitamin C, allows for the prevention of skin blemishes. On top of that, zinc and vitamin C together speed up collagen development.
You can buy zinc in supplement form, but foods like seafood and cashews abound with the mineral as well.
4. Get Some Sun
People give me a surprised look whenever I give this recommendation. The truth is that it isn’t the sun that leads to lesser stretch marks; it’s the vitamin that gets activated under direct sunlight that does — vitamin D.
According to a study published in Hindawi Dermatology Research and Practice, vitamin D plays a role in skin suppleness, preventing stretch marks. In the study, it was found that women who had higher serum levels of vitamin D had less stretch marks after surgery.
So, don’t be scared to soak in the sun. It’s best to do this in the early hours of the morning and the later hours of the afternoon to prevent the negative effects of UV radiation.
Follow These Tips and Keep the Stretch Marks on Inner Thighs Away
Making it this far, you’ll have noticed that keeping away stretch marks has a lot to do with your nutrition. By getting your daily dose of vitamin C, zinc, water, and vitamin D, you’ll be doing your skin a favor.
Remember these four science-backed tips to a stretch mark-free you.
Sources:
https://www.hindawi.com/journals/drp/2015/640482/
https://pubmed.ncbi.nlm.nih.gov/22429343/
https://www.healthline.com/health/how-to-prevent-stretch-marks#vitamin-c
