Stretch marks occur when small tears occur in the middle layer of skin, or the dermis. The skin produces proteins called collagen and elastin, which help maintain its elasticity and keep it from tearing. Stretch marks most often occur during periods of excessive growth, such as pregnancy, rapid weight gain or puberty. When it comes to stretch marks, there are many factors that are out of your control, such as genetics and ethnicity; however, there are several ways to prevent them.
Maintain a Healthy Weight
The best way to prevent stretch marks is by maintaining a healthy weight, with a body mass index of 18 to 25 and avoiding rapid weight gain. This may be most difficult with pregnancy, where weight gain is unavoidable, but you can control how much you gain. The American Pregnancy Association recommends a 25- to 37-lb. weight gain for healthy weight individuals, although talk to your physician for individual needs.
Stay Hydrated
The body is 55 to 75 percent water, so drinking plenty of water is crucial for keeping healthy skin. Cells are about 95 percent water, and plump, healthy cells maintain the elasticity of the skin. Staying hydrated helps flush out poisonous toxins that might damage the cells, leading to stretch marks. The American Skin Association suggests drinking eight glasses of water daily.
Moisturize
Cosmetic lotions coat the skin, which helps prevent moisture from evaporating from the skin's surface. By keeping the skin hydrated and soft, lotions may prevent excessive drying of the skin, which leads to itching and scratching, physically causing tears in the dermis. Healthguidance.org proposes lotions that stimulate cell regeneration, such as those with alpha hydroxyl acids, which remove the top layer of cells in the epidermis, allowing the healthier cells to come through.
Eat a Healthy Diet
The best vitamins and minerals for maintaining healthy skin and preventing stretch marks are vitamins A, C and E. According to the American Society for Nutrition, vitamin A is crucial in cell regeneration; vitamin C is an antioxidant and a co-factor in the production of collagen; and vitamin E is a major antioxidant that helps protect against UV ray damage. Minerals such as zinc and niacin help keep the skin soft and supple.
Exercise
Besides aiding in maintaining a healthy weight, exercise helps boost the elasticity of skin and helps rid the body of toxins through sweat and chemical processes. Physical activity stimulates circulation, which brings vital vitamins and minerals to the skin, stimulating collagen and elastin production.
Things to Avoid
Scratching can break up collagen bonds in the dermis leading to stretch marks. Sun exposure can weaken those bonds as well, so make sure to use plenty of sunscreen. Smoking causes premature aging and weakens the production of collagen and elastin, as well as breaking the bonds that already exist. Avoid massive weight fluctuations, as it can weaken the fibers in the dermis.
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