OUR HEALTHY OUTSIDE STARTS FROM THE INSIDE

To athletes, protein has always been paramount. But for years, it seemed that only mavens of the beauty world — plastic surgeons, dermatologists and estheticians — harnessed the powers of one particular protein: collagen.

Known for smoothing the faces of Hollywood, collagen keeps skin looking younger and plumper via fillers and products.

But as researchers realized the powerful protein’s abilities weren’t confined to aesthetics and extended to performance, athletic ability and bodily health, talk about collagen made its way to the locker room.

“Collagen is the most abundant protein in the human body,” explains exercise physiologist and nutrition scientist Stacy Sims, Ph.D. It’s a required building block not just for healthy nails, hair and skin, but also for bones, tendons and ligaments.

Soon, everyone from runners to bodybuilders hunting for an edge started scooping powder forms of collagen, and collagen peptide products filled the aisles of supplement stores. But what exactly are collagen peptides, how do they benefit the fit-minded and how should you work them into your regimen? We talked to three experts to learn more.

What are collagen peptides?

A little primer: Collagen peptides are the amino acids that are collagen’s building blocks. They contain eight of the nine essential amino acids, says Sims.

“When cooked, collagen proteins get denatured and turn into what we know as gelatin,” explains Elizabeth McNear, R.D., C.S.S.D., director of performance nutrition at Cal Athletics. “This process is taken one step further to create even smaller pieces, while still maintaining the same amino acid complex, known as collagen peptides.” She adds that unlike gelatin, this form doesn’t gel and is easier to digest.

How are they beneficial for athletes?

The strongest use case for collagen peptides pertains to joint health, notes Sims. “Ingesting collagen peptides can dampen inflammation and reduce pain associated with degeneration of cartilage,” she says. While the exact mechanism is still debated, collagen peptides appear to block the pain and inflammation associated with joint damage.

Studies link the peptides to how healthy your tendons and ligaments are, notes McNear. “Since collagen peptides come from the tendons and ligaments of animals, we are able to use them for the synthesis of our own tendons and ligaments once digested,” she explains.

In fact, some research finds that consuming 10 to 15 grams of collagen along with small quantities of vitamin C (about 50 mg, the amount in an orange) around workouts can double collagen production in the joints, says Brian St. Pierre, R.D., C.S.C.S., director of performance nutrition at Precision Nutrition. The body requires vitamin C in order for specific amino acids to produce collagen.

By increasing collagen production, you build up a sturdy collagen structure in your body, strengthening connective tissue. “The stronger those connective tissues are — cartilage at joints, tendons, ligaments — the lower the risk for injuries,” McNear observes.

Does collagen help muscle recovery?

Not really. Though there are at least 16 different types of collagen, one in particular, type III, is associated with muscle, and that’s more from a structural point of view. Collagen isn’t a complete protein (meaning it doesn’t have each of the nine essential amino acids necessary in your diet), says St. Pierre, so it’s not particularly helpful for muscle protein synthesis.

It is helpful, however, for improving the health of your muscular support system and structures — those aforementioned tendons, ligaments and connective tissue, says McNear.

Should you take it before or after a workout?

Depends on your goals. Collagen has an anabolic effect with food, says Sims, so to gain mass, have collagen after your workout. “You need to do some kind of stress to the muscle and tendons to create the feedback for repair in which collagen is stimulated,” she explains.

Looking for connective tissue health or repair? Consider supplementing pre-workout. Studies show that an hour before exercise, in conjunction with vitamin C, supplementation improves the body’s collagen synthesis, especially during the post-workout recovery period, says McNear. This could make joints healthier, stronger and more resilient to injury, St. Pierre says.

That said, don’t stress too much about timing. “Simply including 10 to 15 g in your daily intake is likely beneficial regardless of timing,” he notes.

What should you look for when purchasing?

You want a simple product with minimal added ingredients, says St. Pierre. Check the type of collagen the product has, too. “Type 1 and 3 collagens are generally used to support bones and skin health. Type 2 is used to support joints.” The amount per serving matters, too. Studies have shown positive benefits with 10 to 15 g doses — sometimes even just 5 g. Check if the supplement contains vitamin C, too. If it doesn’t, you can pair your peptides with an outside source to maximize benefits, McNear says.

Should collagen peptides be combined with my protein powder?

If you’re seeking an anabolic stimulus — building muscle to help build your bones — then yes. Just remember: “Peptides on their own will not promote muscle protein synthesis,” Sims stresses.

It also might just be easier — for convenience and consistency’s sake — to blend the two (St. Pierre, for example, does), but it’s certainly not a requirement.

Special thanks to: https://www.gearpatrol.com/fitness/health-wellness/a588545/what-athletes-need-to-know-about-collagen-peptides/

Collagen is the most abundant protein in your body.

It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin, and muscles.

Collagen has many important functions, including providing your skin with structure and strengthening your bones.

In recent years, collagen supplements have become popular. Most are hydrolyzed, which means the collagen has been broken down, making it easier for you to absorb.

There are also several foods you can eat to increase your collagen intake, including pork skin and bone broth.

Consuming collagen may have a variety of health benefits, from relieving joint pain to improving skin health.

This article will discuss 6 science-backed health benefits of taking collagen.

1. Can improve skin health

Collagen is a major component of your skin.

It plays a role in strengthening skin, plus may benefit elasticity and hydration. As you age, your body produces less collagen, leading to dry skin and the formation of wrinkles.

However, several studies have shown that collagen peptides or supplements containing collagen may help slow the aging of your skin by reducing wrinkles and dryness.

In one study, women who took a supplement containing 2.5–5 grams of collagen for 8 weeks experienced less skin dryness and a significant increase in skin elasticity compared with those who did not take the supplement.

Another study found that women who drank a beverage mixed with a collagen supplement daily for 12 weeks experienced increased skin hydration and a significant reduction in wrinkle depth compared with a control group.

The wrinkle-reducing effects of collagen supplements have been attributed to their ability to stimulate your body to produce collagen on its own.

Additionally, taking collagen supplements may promote the production of other proteins that help structure your skin, including elastin and fibrillin.

There are also many anecdotal claims that collagen supplements help prevent acne and other skin conditions, but these are not supported by scientific evidence.

2. Helps relieve joint pain

Collagen helps maintain the integrity of your cartilage, which is the rubber-like tissue that protects your joints.

As the amount of collagen in your body decreases as you get older, your risk of developing degenerative joint disorders such as osteoarthritis increases.

Some studies have shown that taking collagen supplements may help improve symptoms of osteoarthritis and reduce joint pain overall.

In one study, 73 athletes who consumed 10 grams of collagen daily for 24 weeks experienced a significant decrease in joint pain while walking and at rest, compared with a group that did not take it.

In another study, adults took 2 grams of collagen daily for 70 days. Those who took collagen had a significant reduction in joint pain and were better able to engage in physical activity than those who did not take it.

Researchers have theorized that supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen.

They have suggested this may lead to lower inflammation, better support of your joints, and reduced pain.

If you want to try taking a collagen supplement for its potential pain-relieving effects, studies suggest you should start with a daily dosage of 8–12 grams.

3. Could prevent bone loss

Your bones are made mostly of collagen, which gives them structure and helps keep them strong.

Just as the collagen in your body deteriorates as you age, so does bone mass. This may lead to conditions like osteoporosis, which is characterized by low bone density and linked to a higher risk of bone fractures.

Studies have shown that taking collagen supplements may have certain effects in the body that help inhibit the bone breakdown that leads to osteoporosis.

In one study, women took either a calcium supplement combined with 5 grams of collagen or a calcium supplement and no collagen daily for 12 months.

By the end of the study, the women taking the calcium and collagen supplement had significantly lower blood levels of proteins that promote bone breakdown than those taking only the calcium.

Another study found similar results in 66 women who took 5 grams of collagen daily for 12 months.

The women who took the collagen showed an increase of up to 7% in their bone mineral density (BMD), compared with women who did not consume collagen.

BMD is a measure of the density of minerals, such as calcium, in your bones. Low BMD is associated with weak bones and the development of osteoporosis.

These results are promising, but more human studies are needed before the role of collagen supplements in bone health can be confirmed.

4. Could boost muscle mass

Between 1–10% of muscle tissue is composed of collagen. This protein is necessary to keep your muscles strong and functioning properly.

Studies suggest that collagen supplements help boost muscle mass in people with sarcopenia, the loss of muscle mass that happens with age.

In one study, 27 frail men took 15 grams of collagen while participating in an exercise program daily for 12 weeks. Compared with men who exercised but did not take collagen, they gained significantly more muscle mass and strength.

Researchers have suggested that taking collagen may promote the synthesis of muscle proteins like creatine, as well as stimulate muscle growth after exercise.

More research is necessary to investigate collagen’s potential to boost muscle mass.

5. Promotes heart health

Researchers have theorized that taking collagen supplements may help reduce the risk of heart-related conditions.

Collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile.

This may lead to atherosclerosis, a disease characterized by the narrowing of the arteries. Atherosclerosis has the potential to lead to heart attack and stroke.

In one study, 31 healthy adults took 16 grams of collagen daily for 6 months. By the end, they had experienced a significant reduction in measures of artery stiffness, compared with before they started taking the supplement.

Additionally, they increased their levels of HDL “good” cholesterol by an average of 6%. HDL is an important factor in the risk of heart conditions, including atherosclerosis.

Nevertheless, more studies on the role of collagen supplements in heart health are needed.

6. Other health benefits

Collagen supplements may have other health benefits, but these have not been studied extensively.

Hair and nails. Taking collagen may increase the strength of your nails by preventing brittleness. Additionally, it may stimulate your hair and nails to grow longer.

Gut health. Although there is no scientific evidence to support this claim, some health practitioners promote the use of collagen supplements to treat intestinal permeability, or leaky gut syndrome.

Brain health. No studies have examined the role of collagen supplements in brain health. However, some people claim they improve mood and reduce symptoms of anxiety.

Weight loss. Some believe that taking collagen supplements may promote weight loss and a faster metabolism. There have not been any studies to support these claims.

Although these potential effects are promising, more research is needed before formal conclusions can be made.

Foods that contain collagen

Collagen is found in the connective tissues of animals. Thus, foods like chicken skin, pork skin, beef, and fish are sources of collagen.

Foods that contain gelatin, such as bone broth, also provide collagen. Gelatin is a protein substance derived from collagen after it has been cooked.

More research is needed to determine whether eating collagen-rich foods helps increase collagen in your body. There have not been any human studies on whether collagen-rich foods have the same benefits as supplements.

Digestive enzymes break down the collagen in food into individual amino acids and peptides.

However, the collagen in supplements has already been broken down, or hydrolyzed, which is why it’s thought to be absorbed more efficiently than the collagen in foods.

Collagen side effects

Currently, there are not many known risks associated with taking collagen supplements.

However, some supplements are made from common food allergens, such as fish, shellfish, and eggs. People with allergies to these foods should avoid collagen supplements made with these ingredients to prevent allergic reactions.

Some people have also reported that collagen supplements leave a lingering bad taste in their mouth.

Additionally, collagen supplements have the potential to cause digestive side effects, such as feelings of fullness and heartburn.

Regardless, these supplements appear to be safe for most people.

The bottom line

Taking collagen is associated with a number of health benefits and very few known risks.

To start, supplements may improve skin health by reducing wrinkles and dryness. They may also help increase muscle mass, prevent bone loss, and relieve joint pain.

People have reported many other benefits of collagen supplements, but these claims haven’t been studied much.

Although several foods contain collagen, it’s unknown whether the collagen in food offers the same benefits as supplements.

Collagen supplements are generally safe, quite easy to use, and definitely worth trying for their potential benefits.

Credit to: https://www.healthline.com/nutrition/collagen-benefits#3.-Could-prevent-bone-loss

Although stress and anxiety may arise in your workplace and personal life, there are many simple ways to reduce the pressure you feel.

Exercise, mindfulness, music and physical intimacy can all work to relieve anxiety — and they will improve your overall work-life balance as well.

There are some great natural and non-invasive ways to boost collagen, but there are also several myths surrounding it. People may want to find out about the many options to boost their collagen before adding any sort of collagen treatment to their personal routines.

What is collagen?

The body produces less collagen as people age, causing wrinkles and stiff joints.

Collagen is the most common and abundant form of protein in the body.

It is found in many tissues of the muscles, bones, tendons, blood vessels, and the digestive system.

However, when people talk about the importance of collagen, they are generally referring to its benefits for the skin.

What does collagen do for the skin?

As a person ages, their body produces less collagen. This lack of collagen results in the common signs of aging. Wrinkles, sagging skin that has lost its elasticity, and stiff joints are all signs that the body is producing less collagen.

When collagen levels are high, the skin is soft, smooth, and firm. Collagen helps the skin cells renew and repair themselves. Collagen also helps keep the skin moist. This is why collagen has been seen as a very important ingredient for skin care over the years.

Ways to boost collagen

There are many ways to boost collagen levels. A person can simply add a different food to their diet, take a supplement, or add a new practice to their daily routine.

Hyaluronic acid

Hyaluronic acid is an important compound for collagen in the skin. It is found in foods rich in amino acids, such as beans, root vegetables, and soy. Adding hyaluronic acid to the diet through food can easily help to boost collagen levels. Hyaluronic acid is also available as a supplement.

Vitamin C

Vitamin C is one of the best-known vitamins. The human body cannot make vitamin C, so it is very important to get it from the diet.

Vitamin C is an important part of a healthful diet and can be found in foods like citrus fruits and leafy green vegetables.

Research from the Indian Dermatology Online Journal suggests that vitamin C also plays an important role in protecting the skin and creating more collagen in the body.

Many skin care companies add vitamin C to their protective creams for good reason.

Vitamin C can be taken as a supplement or added to the skin, and is found in many foods. Citrus fruits, green leafy vegetables, papaya, strawberries, and broccoli are all rich in vitamin C.

Aloe vera gel

People often use aloe vera gel to treat the skin after sunburn, or to ease a rash. But new research posted to Clinical, Cosmetic, and Investigational Dermatology suggests that aloe vera may have more benefits. Rather than waiting for skin damage to appear and treating it with topical aloe vera, researchers gave people an extract of aloe called Aloe sterols to take orally.

The results showed that the production of hyaluronic acid and collagen almost doubled in the participants. There was also a significant reduction in facial wrinkles. It appears that aloe actually stimulates the correct cells to grow.

People may find it very beneficial to use skin care products that contain aloe. It can be used as a topical cream or taken as an oral supplement.

Ginseng

Ginseng has been used for centuries in traditional medicine. A study posted to the Journal of Ginseng Research in 2012 found that ginseng increases the amount of collagen in the bloodstream.

Ginseng also has anti-inflammatory and anti-oxidative properties. Researchers also noted that ginseng might have the potential to stop skin cells from aging. Ginseng is often found in the form of tea, tinctures, and supplements.

Antioxidants

Antioxidants are substances that help to protect the body from free radicals. Free radicals are molecules that can damage the body. Not all antioxidants will boost collagen production, but they will help the collagen that is present to do the best job it can.

There are many different types of antioxidants that can protect and rejuvenate the skin in various ways. Antioxidants can be found abundantly in nature and in food. According to research posted to Evidence-Based Complementary and Alternative Medicine, foods and drinks that contain antioxidants include:

Green tea contains antioxidants that may help collagen renew and rejuvenate the skin.

blueberries

green tea (or EGCG, its active component)

yerba mate

licorice extract

mulberry extract

pomegranate extract

coffee extract

astragalus

cinnamon

basil, oregano, and thyme essential oil 

Retinol

Retinol is another type of antioxidant that is commonly used to boost collagen levels in the skin. It helps to increase the lifespan of collagen, as well as block certain enzymes that destroy collagen, making it a perfect addition to many skin care kits.

Red light therapy

Some skin treatments, such as microdermabrasion, chemical peels, and laser resurfacing can lead to complications. After these treatments, the skin needs a lot of time to recover.

According to a study in Seminars in Cutaneous Medicine and Surgery, red light therapy is a quick and safe way to increase collagen in the skin.

Red light therapy, or low-level laser light therapy (LLLT), has been shown to increase collagen growth and improve wrinkles and skin elasticity. Red light therapy is a non-invasive method of boosting collagen that has no side effects. Red light therapy kits are available over the counter, and people can do the treatment at home.

Protect the skin from the environment

Wearing sunscreen will help protect the skin from damaging sun exposure and UV rays.

Skin cells are always in a cycle of being created and destroyed. However, there are some factors, such as the environment, that make matters worse. Harsh weather, pollution, sun exposure, and even dust particles can damage the skin.

The damaged cells have to be replaced, which reduces collagen levels even more. An easy solution to this is to simply keep the skin clean. Washing and exfoliating daily can help to protect the collagen already in the skin.

On sunny days, people should always wear a good sunscreen. They should also protect their face with a hat whenever possible. On very bright days, sunglasses can help protect the delicate collagen around the eyes as well.

Myths about collagen

One of the biggest myths about boosting collagen levels is that you can apply it directly to the skin. For many years, body creams, lotions, medicated ointments, and moisturizers containing collagen have claimed to boost collagen levels.

However, in truth, collagen molecules are too big to cross into the lower layers of the skin and are of no real use. This means that some of the creams on the market that contain collagen may be a waste of money.

Article credit: https://www.medicalnewstoday.com/articles/317151#Myths-about-boosting-collagen

Despite some Silicon Valley entrepreneurs’ efforts to achieve immortality, aging still appears to be unavoidable. If you’re concerned about aging (and who isn’t), we’ve put together eight changes that usually occur to women in their 40’s. But don’t despair. There are ways you can remedy, alleviate, and even accommodate this change in life.

1. After age 40, your metabolism begins to slow down

Exercise and slow metabolism.

As we grow older, the efficiency with which our body produces energy is markedly decreased. Even if the routine of our daily activities does not change as we age, less of our caloric intake is burned. This causes a reduction in the energy produced, and the unburnt calories cruelly turn into fat.

The remedy is simple, but simple is not always easy. Both your diet and exercise routine must significantly change. A smaller caloric intake, coupled with an increase in regular exercise, will enable you to maintain the weight and energy levels of your younger self. Keep this up into middle age and beyond and watch longevity become your best friend.

2. Why is my hair falling out?

Only a small percentage of women lose enough hair to cause bald spots. But in their 40’s, most women will experience their hair thinning out a bit. Oestrogen plays a significant role in women’s hair growth. It’s not surprising that hair loss increases as the approach of menopause cause oestrogen production to decrease.

To alleviate thinning hair, you can reduce the frequency of washing your hair. Then the natural oils produced by your scalp can better condition your locks. Always use a conditioner, limit the use of styling tools that rely on applications of heat, and limit chemical treatments like colouring. To restore hair growth, Minoxidil has shown some efficacy. We know it sounds like we’re outlawing glamour; it’s a sad fact but drab is durable.

3. Your bladder can sometimes elude your control

Abnormal Bleeding of the Uterus: What Does It Mean?

Again, the culprit is the decrease in oestrogen production that accompanies perimenopause (the period presaging true menopause). Oestrogen loss weakens the muscles that support the bladder and the urethra. When the muscles are weakened, any abrupt clenching of the diaphragm can lead to leakage.

There are several effective remedies for incontinence. They can enable you to resume fearlessly laughing, coughing, and sneezing with gusto. Taking off a few extra pounds will alleviate pressure on the bladder and reducing your intake of alcohol and caffeinated beverages will make leaks less likely. Kegel exercises will help rebuild the weakened bladder and urethral muscles. If none of these methods provide a cure, your treating OB-GYN physician can provide medical procedures that are highly effective.

4. Memory loss: your brain goes AWOL

There’s got to be a good reason why you’re standing in front of the fridge, right?

Some loss of brain function between perimenopause and post-menopause is so common among women as to be almost unavoidable. One more time, it is that pesky midlife refusal of the ovaries to pump out the usual dosage of oestrogen that is the problem causer.

Women have oestrogen receptors in two brain areas that control memory, and when there’s less oestrogen, there are negative structural changes in those areas.

But there’s some good news about memory loss!

Brain exercises and menopause memory loss

Crossword puzzles and similar brain exercises can help maintain your brain function.

Just because brain fog is normal does not mean that you cannot fight it. Your brain’s operational efficiency is largely dependent on the amount of oxygen provided to it by your bloodstream.

What is good for your heart is good for your brain. This means a vigorous program of exercise, a healthy diet, and effective stress management. And work your brain. Crossword puzzles, reading difficult books, and similar brain exercises will optimally maintain your brain function, including your recollection that it was the mayonnaise you were looking for.

Also, your brain’s unplanned vacation isn’t permanent. “The brain bounces back after menopause and it adapts to lower oestrogen levels, and it compensates.

5. Urinary problems will increase as you get older

According to Lauren Streicher, M.D., the director of the Center for Sexual Medicine and Menopause at Northwestern University’s Feinberg School of Medicine, oestrogen appears to provide protection against the bacteria that cause urinary tract infections. UTI’s become more common in women as perimenopause, and then menopause, shut down the ovaries’ production of oestrogen.

Most urinary tract infections can be treated quickly and easily, and fortunately, symptoms usually disappear within two days.

6. Often, in your 40’s, your menstrual period can become unpredictable

By the time you reach post-menopause, your periods have permanently ceased. However, from perimenopause through menopause itself, the reduction in oestrogen production can be wildly unpredictable. This can result in varying menstrual patterns; periods can be either closer together or farther apart. Some cycles will have an extremely heavy flow, and there may be months where your periods do not occur at all.

7. Now we have to deal with vaginal dryness as well?

Well, yes, sometimes we do. Another problem that creeps up with age is vaginal dryness. Dr. Aliabadi was recently asked about sex and vaginal dryness on The Doctors TV show. She responded, “low hormone levels begin to make the vaginal walls thin and dry. Vaginal sexual activity is especially important. It helps with stimulating blood flow to the vagina, keeping vaginal muscles toned, and helps to maintain elasticity and the length of the vagina.”

If vaginal dryness is a problem for you, try using an over the counter vaginal lubricant or talk to your health care provider for prescription relief from a vaginal hormone cream. 

8. Loss of Oestrogen

Is hormone therapy the answer to the loss of oestrogen? If you’ve been paying attention here, you’ll notice an overarching theme. The ovaries’ reduced production of oestrogen, which begins during perimenopause and finalizes in menopause itself, is the villain in most of the above scenarios.

The building block of many parts of the human body, including skin and hair, collagen is the most abundant protein. It comprises 45 percent of the skin’s dry weight and 30 percent of the body's total mass. But as you age, the collagen production rate of your body reduces, leading to aging signs like wrinkles, sagging skin, and hair loss. Collagen can help repair your damaged hair and reduce hair loss by promoting growth. It keeps your curls shiny and promotes hair health. Your body starts losing collagen due to age. A collagen supplement can be your saviour. Let's consider the benefits of collagen for hair health - what are the benefits?

Main benefits of collagen for hair health:

Collagen adds volume

A research study done by a group of scientists in Japan found that the level of a particular type of collagen near the hair follicles decreases as we age, which results in hair loss.

Additionally, an amino acid called proline helps to protect the hair by keeping it safe from the damaging effects of free radicals. Thus, collagen's antioxidant properties help increase hair volume by strengthening your hair follicles.

Collagen makes your hair shiny

As you grow old, your hair can become brittle and dull. Beneath the hair follicles are sebaceous glands, which secrete oil to keep the hair moist.

Collagen plays a role in the overall functioning of this entire process, resulting in lustrous and glossy hair.

Collagen maintains your hair health

Collagen holds your dermal layer and hair follicles together, keeping your hair strong and healthy.

When collagen production reduces due to aging, your hair follicle becomes brittle, while the dermal layers get dried up, causing hair fall.

Collagen reduces hair greying

Hair gets its natural colour from melanin, a pigment produced by melanin-producing cells. As we age, the melanin-producing cells die, thus turning the hair grey.

Our genetic makeup controls the greying of hair. However, free radicals that accumulate from stress, poor diet, and chemical build-ups from hair colour and shampoos can further cause hair greying. Collagen is known to have antioxidant properties that stop hair from greying from these free radicals.

Add a lot of Vitamin C-rich food to your diet to boost collagen production in your body. For example, bell peppers, oranges, strawberries, sprouts, etc., contain vitamins that can improve the body’s natural ability to produce collagen.

You can also add collagen supplements to your diet. Collagen supplements are usually in their broken-down form so that your body can absorb them quickly.

A Collagen supplement is usually safe, but some people might have heartburn or stomach discomfort. Read the label to ensure your collagen supplement is devoid of MSG, E Numbers, and other artificial ingredients and that the ingredients match the claims it makes.

How much collagen should you intake daily for improved hair growth?

If you want to incorporate collagen for hair health and growth, determine how much collagen your body needs.

Remember, the required collagen also varies from person to person. For example, if you are exercising regularly, you tend to break down collagen faster. Similarly, if you are under stress, you may lose collagen.

Depending on your body's requirements, you can adjust collagen requirements. While determining the collagen amount you want to intake, consider your dietary sources. For example, salmon skin is a rich source of building collagen. If you are a regular salmon eater, adjust your collagen supplement intake accordingly.

If you are looking for collagen supplements, opt for the unflavoured and pure form of collagen.

The Golden Rule 

The golden rule is to incorporate as many grams of protein in your diet as you weigh in pounds.

Collagen is a protein that holds your hair together, gives it volume, and retains its natural moisture. As you age, you may start losing collagen, which leads to hair fall. Collagen supplements are a great way to replenish lost collagen and improve hair health. Consult with a doctor before starting a new supplement.

Note: please check with your doctor if you have any medical concerns.

Thanks to https://skinkraft.com for information.

Buy a collagen supplement NOW!

People who lost their sense of smell in the Covid-19 pandemic are turning to 'smell therapy'

Sophia Ankel , Business Insider US

Jul 20, 2020,

Thanks to: https://www.businessinsider.co.za/interest-in-smell-therapy-covid-19-patients-suffer-smell-loss-2020-7?r=US&IR=T

People who have lost their sense of smell during the coronavirus pandemic are now turning to "smell therapy" to help get it back.

Chrissi Kelly, the founder of a UK charity that helps people who suffer from smell loss, told Business Insider that interest in their work has tripled since the start of the coronavirus outbreak.

Smell training uses four essential oils - rose, lemon, clove, and eucalyptus - to stimulate and amplify the nerves in your nose responsible for smell.

For it to be effective, patients have to train their smell using the essential oils for up to at least four months, according to Kelly.

A growing number of people who lost their smell during the Covid-19 pandemic and haven't been able to get it back are now turning to "smell therapy."

Anosmia, or loss of smell, was first recognised by the Centers for Disease Control (CDC) as an official Covid-19 symptom in April alongside the loss of taste.

Both affected hospitalised coronavirus patients as well as those who had a mild form of infection or showed no other symptoms.

But while many recovering Covid-19 patients have since regained their ability to smell, others haven't been as lucky. Now, charities and other organisations that offer "smell therapy" report a dramatic uptick in interest.

"At the moment, we are probably three times the membership that we were before Covid-19 hit," Chrissi Kelly, the founder of AbScent, a UK charity that helps people who suffer from smell loss, told Business Insider.

"I first noticed the interest in March when people suddenly started contacting me on social media, first from Iran, then Italy, and then Spain," Kelly said. "Now we have over 7,000 members in our [Facebook] groups."

While not a cure, smell training is a form of physiotherapy for the nose. It requires you to work with four essential oils - rose, lemon, clove, and eucalyptus - to stimulate and amplify the nerves in your nose that are responsible for smell.

For it to be effective, recovering patients are advised to sniff each bottle for up to 20 seconds, twice a day, for a minimum of four months, according to Kelly.

The AbScent founder stressed that the essential oils could be swapped for anything (i.e. shoe polish, coffee, or other spices), and that smell kits can easily be created at home.

"You just need to get people to really focus and concentrate on what they're smelling, for it to work," she said.

"My smell is still completely gone"

Freya Rosedale, 24, from London, told Business Insider that she keeps perfume by the side of her bed so when she wakes up every morning, she can check to see whether her smell has returned.

The 24-year-old lost her sense of taste and smell in March when she "very suddenly" noticed that she couldn't smell or taste the bacon she was frying in her kitchen one morning. She had not been displaying any other symptoms.

"When I took a bite, it was quite horrible...there was just nothing. It made me really aware of texture which never bothered me before," she said.

Four months on, Rosedale says she is able to taste her food again but still hasn't been able to smell anything.

"My smell is still completely gone. It comes back a couple of times but only for about 15 minutes and then it goes again," she said. "It's not as upsetting as the taste because I love food and not being able to enjoy eating was a big issue for me. Now, it's more of a hindrance and just a bit annoying."

Almost 90% of Covid-19 patients with anosmia recovered within a month

According to a study from Italy published earlier this month, 49% of patients had fully regained their sense of smell or taste and 40% reported improvements. Another 10% had persistent smell loss that lasted for months.

While the understanding of Covid-19 is still developing, researchers are starting to understand what causes anosmia in coronavirus patients in the first place.

In an article in The Conversation, Dr. Jane Parker, an associate professor of flavor chemistry at the University of Reading, and Dr. Simon Gane, a rhinologist at the University of London explained that people who recover more quickly from anosmia most likely had inflammation at a local level, otherwise known as "cleft syndrome."

It means that the olfactory cleft - the part in your nose responsible for smell - is obstructed by swollen tissue and mucus, and therefore, blocks any aroma from reaching it. However, this can be fixed in weeks, and once a patient's swelling goes down, the pathway to their olfactory neurons opens up again.

People who are having long-term smell problems most likely had an aggressive inflammation which can cause nerve or tissue damage, according to the article. However, like many nerves, this can be regenerated with smell training, and "the chances are good," according to Kelly.

"It [the training] is amazingly effective. You can do amazing things with your sense of smell, whether you are a healthy person or a recovering person," said Kelly.

Clinical trials have shown that patients who used the training did better in identifying and discriminating between smells than people who did not.

The emotional impact loss of smell can have on patients is huge: A recent study in the UK exposed high rates of depression and anxiety among the anosmic population.

That's why it's so important to stick with smell therapy.

 "For a lot of people who lost their sense of smell, they stop being curious about smell," said Kelly. "You must remain curious about smell and continue to look for smell in your day-to-day life and that's so important."

15 Foods That Boost the Immune System

Citrus fruits

Red bell peppers

Broccoli

Garlic

Ginger

Spinach

Yogurt

Almonds

Sunflower seeds

Turmeric

Green tea

Papaya

Kiwi

Poultry

Shellfish

Feeding your body certain foods may help keep your immune system strong.

If you’re looking for ways to prevent colds, the flu, and other infections, your first step should be a visit to your local grocery store. Plan your meals to include these 15 powerful immune system boosters.

An important note

No supplement will cure or prevent disease.

With the 2019 coronavirus COVID-19 pandemic, it’s especially important to understand that no supplement, diet, or other lifestyle modification other than physical distancing, also known as social distancing, and proper hygiene practices can protect you from COVID-19.

Currently, no research supports the use of any supplement to protect against COVID-19 the following information may assist in supporting the body and immunity during infection and for prevention purposes only.

1. Citrus fruits

Most people turn straight to vitamin C after they’ve caught a cold. That’s because it helps build up your immune system.

Vitamin C is thought to increase the production of white blood cells, which are key to fighting infections.

Almost all citrus fruits are high in vitamin C. With such a variety to choose from, it’s easy to add a squeeze of this vitamin to any meal.

Popular citrus fruits include:

grapefruit

oranges

clementines

tangerines

lemons

limes

Because your body doesn’t produce or store it, you need daily vitamin C for continued health. The recommended daily amount for most adults is:

75 mg for women

90 mg for men

If you opt for supplements, avoid taking more than 2,000 milligrams (mg) a day.

Also keep in mind that while vitamin C might help you recover from a cold quicker, there’s no evidence yet that it’s effective against the new coronavirus, SARS-CoV-2.

2. Red bell peppers

If you think citrus fruits have the most vitamin C of any fruit or vegetable, think again. Ounce for ounce, red bell peppers contain almost 3 times as much vitamin C  as a Florida. They’re also a rich source of beta carotene.

Besides boosting your immune system, vitamin C may help you maintain healthy skin. Beta carotene, which your body converts into vitamin A, helps keep your eyes and skin healthy.

3. Broccoli

Broccoli is supercharged with vitamins and minerals. Packed with vitamins A, C, and E, as well as fiber and many other antioxidants, broccoli is one of the healthiest vegetables you can put on your plate.

The key to keeping its power intact is to cook it as little as possible — or better yet, not at all. Research has shown that steaming is the best way to keep more nutrients in the food.

4. Garlic

Garlic is found in almost every cuisine in the world. It adds a little zing to food and it’s a must-have for your health.

Early civilizations recognized its value in fighting infections. Garlic may also slow down hardening of the arteries, and there’s weak evidence that it helps lower blood pressure.

Garlic’s immune-boosting properties seem to come from a heavy concentration of sulfur-containing compounds, such as allicin.

5. Ginger

Ginger is another ingredient many turn to after getting sick. Ginger may help decrease inflammation, which can help reduce a sore throat and inflammatory illnesses. Ginger may help with nausea as well.

While it’s used in many sweet desserts, ginger packs some heat in the form of gingerol, a relative of capsaicin.

6. Spinach

Spinach made our list not just because it’s rich in vitamin C — it’s also packed with numerous antioxidants and beta carotene, which may both increase the infection-fighting ability of our immune systems.

Similar to broccoli, spinach is healthiest when it’s cooked as little as possible so that it retains its nutrients. However, light cooking makes it easier to absorb the vitamin A and allows other nutrients to be released from oxalic acid, an antinutrient. Check out some spinach recipes here.

7. Yogurt

Look for yogurts that have the phrase “live and active cultures” printed on the label, like Greek yogurt. These cultures may stimulate your immune system to help fight diseases.

Try to get plain yogurts rather than the kind that are flavored and loaded with sugar. You can sweeten plain yogurt yourself with healthy fruits and a drizzle of honey instead.

Yogurt can also be a great source of vitamin D, so try to select brands fortified with this vitamin. Vitamin D helps regulate the immune system and is thought to boost our body’s natural defenses against diseases.

8. Almonds

When it comes to preventing and fighting off colds, vitamin E tends to take a backseat to vitamin C. However, this powerful antioxidant is key to a healthy immune system.

It’s a fat-soluble vitamin, which means it requires the presence of fat to be absorbed properly. Nuts, such as almonds, are packed with the vitamin and also have healthy fats.

Adults only need about 15 mg of vitamin E each day. A half-cup serving of almonds, which is about 46 whole, shelled almonds.

9. Sunflower seeds

Sunflower seeds are full of nutrients, including phosphorous, magnesium, and vitamins B-6 and E.

Vitamin E is important in regulating and maintaining immune system function. Other foods with high amounts of vitamin E include avocados and dark leafy greens.

Sunflower seeds are also incredibly high in selenium. Just 1 ounce contains nearly the selenium that the average adult needs daily. A variety of studies, mostly performed on animals, have looked at its potential to combat viral infections such as swine flu (H1N1).

10. Turmeric

You may know turmeric as a key ingredient in many curries. This bright yellow, bitter spice has also been used for years as an anti-inflammatory in treating both osteoarthritis and rheumatoid arthritis.

high concentrations of curcumin, which gives turmeric its distinctive color, can help decrease exercise-induced muscle damage. Curcumin has promise as an immune booster (based on findings from animal studies) and an antiviral. More research is needed.

11. Green tea

Both green and black teas are packed with flavonoids, a type of antioxidant. Where green tea really excels is in its levels of epigallocatechin gallate (EGCG), another powerful antioxidant.

In studies, EGCG has been shown to enhance immune function. The fermentation process black tea goes through destroys a lot of the EGCG. Green tea, on the other hand, is steamed and not fermented, so the EGCG is preserved.

Green tea is also a good source of the amino acid L-theanine. L-theanine may aid in the production of germ-fighting compounds in your T cells.

12. Papaya

Papaya is another fruit loaded with vitamin C. You can find the daily recommended amount of vitamin C in a single medium fruit. Papayas also have a digestive enzyme called papain that has anti-inflammatory effects.

Papayas have decent amounts of potassium, magnesium, and folate, all of which are beneficial to your overall health.

13. Kiwi

Like papayas, kiwis are naturally full of a ton of essential nutrients, including folate, potassium, vitamin K, and vitamin C.

Vitamin C boosts the white blood cells to fight infection, while kiwi’s other nutrients keep the rest of your body functioning properly.

14. Poultry

When you’re sick and you reach for chicken soup, it’s more than just the placebo effect that makes you feel better. The soup may help lower inflammation, which could improve symptoms of a cold.

Poultry, such as chicken and turkey, is high in vitamin B-6. About 3 ounces of light turkey or chicken meat contains nearly one-third of your daily recommended amount of B-6.

Vitamin B-6 is an important player in many of the chemical reactions that happen in the body. It’s also vital to the formation of new and healthy red blood cells.

Stock or broth made by boiling chicken bones contains gelatin, chondroitin, and other nutrients helpful for gut healing and immunity.

15. Shellfish

Shellfish isn’t what jumps to mind for many who are trying to boost their immune system, but some types of shellfish are packed with zinc.

Zinc doesn’t get as much attention as many other vitamins and minerals, but our bodies need it so that our immune cells can function as intended.

Varieties of shellfish that are high in zinc include:

oysters

crab

lobster

mussels

Keep in mind that you don’t want to have more than the daily recommended amount of zinc in your diet:

11 mg for adult men

8 mg for most adult women

Too much zinc can actually inhibit immune system function.

In an effort to provide our customers with natural alternatives to traditional medicines, it is important to highlight some of the facts surrounding prescription and OTC medications one of those being, Non-steroidal anti-inflammatory drugs (NSAIDs) are commonly used to manage the pain and inflammation (swelling and redness) associated with some types of arthritis (such as rheumatoid arthritis) and other musculoskeletal disorders.

NSAIDs are also used to treat non-inflammatory conditions such as migraine, period pain and postoperative pain, and to reduce fever.

Some commonly used NSAIDs include:

Aspirin (such as Disprin)

Ibuprofen (such as Nurofen)

Naproxen (such as Naprosyn)

Diclofenac (such as Voltaren)

Celecoxib (such as Celebrex).

How NSAIDs work

Prostaglandins are hormone-like chemicals in the body that contribute to inflammation, pain and fever by raising temperature and dilating blood vessels, which causes redness and swelling in the place they are released.

NSAIDs block an enzyme called cyclooxygenase (or COX) used by the body to make prostaglandins. By reducing production of prostaglandins, NSAIDs help relieve the discomfort of fever and reduce inflammation and associated pain.

Side effects of NSAIDs

While NSAIDs are effective in relieving pain, fever and inflammation, they can cause unwanted side effects.

Gastrointestinal side effects such as indigestion, stomach upset (including nausea or feeling sick) or stomach pain are commonly caused by NSAIDs. Use of NSAIDs can also cause ulcers and bleeding in the stomach and other parts of the gastrointestinal tract (gut).

Other common side effects of NSAIDs include:

Raised liver enzymes (detected by a blood test)

Diarrhoea

Headache

Dizziness

Salt and fluid retention

High blood pressure.

Less common side effects include:

Ulcers of the oesophagus (food pipe)

Rectal irritation (if suppositories are used)

Heart failure

Hyperkalaemia (high levels of potassium in the blood)

Reduced kidney function

Confusion

Bronchospasm (difficulty breathing)

Skin rash

Skin irritation, reddening, itching or rash (if skin products are used, such as a cream).

NSAIDs (with the exception of low-dose aspirin) may also increase the risk of heart attack and stroke, even in healthy people.

In general, using NSAIDs occasionally rather than every day, and at the lowest dose possible, reduces your chances of developing serious side effects. If you’re concerned or unsure about your risk of side effects with NSAIDs, talk to your doctor or pharmacist.

NSAIDs high-risk groups

Some people are at higher risk of developing serious complications from taking NSAIDs. Risk factors include:

Increasing age (side effects are more common in people aged 65 years and over)

Previous or current gastrointestinal problems such as ulcers, bleeding or Helicobacter pylori infection (the germ that can cause ulcers)

Having particular heart problems (for example, heart failure), high blood pressure, diabetes or kidney disease

Drinking alcohol

Taking high doses of NSAIDs

Taking NSAIDs for more than a few days at a time

Taking certain other medicines while taking NSAIDs.

Tell your doctor or pharmacist if you have any of the risk factors above before buying or taking an NSAID. They can advise whether an NSAID is suitable for you and discuss your risk of side effects.

Alcohol can irritate the stomach lining. Regular or heavy drinking of alcohol while taking NSAIDs may increase the risk of gastrointestinal damage or bleeding.

Over-the-counter medicines can contain NSAIDs

Some over-the-counter medicines contain NSAIDs, for example, pain relief medicines and some cough, cold and flu medicines.

If you already take an NSAID, you may increase your risk of side effects or an accidental overdose if you also take an over-the-counter medicine that contains aspirin or another NSAID.

Always check the active ingredient before buying any over-the-counter medicine and ask your doctor or pharmacist if you’re unsure whether it’s safe for you to take.

Source for the information in this article is attributed to: https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/medications-non-steroidal-anti-inflammatory-drugs