Eating well deliciously!
Low-carb diet? Check. Paleo Diet? Check. The Gabriel Method? Check. Tried going Vegan? Check! I’ve pretty much tried every diet trend that’s ever come out in my quest to lose weight. One of the main purposes of this blog is to share lessons I’ve learned Read more
A version of this article was originally published on Pyure Throughout this blog, you will see that I have posted on several ways of eating including flexitarian, keto/low-carb, vegan, paleo, DASH, and the Mediterranean diet among several others. We are all different and no one Read more
A version of this article was originally published on Pyure
When I first started this blog, I was brimming with ideas and excitement about sharing what I’ve learned about food and its connection to our health and well-being. I went full steam ahead producing quality content until one day I got burned out. I gradually lost interest in writing the blog because I did not want to become repetitive in my posts.
Once the Covid 19 Pandemic hit, I was even less inclined to write. Like all of us, the coronavirus has taken a toll on me emotionally, and financially. I just don’t have the zeal I once had for this work. However, I do try to find a silver lining in every cloud, and one saving grace to my dilemma has been the recognition of this blog by brands focused on health and well-being.
Several brands have expressed interest in publishing their content on my blog and I am happy to do so. I only select brands that I am familiar with and that produce quality products and content. Today I’m happy to feature an article from my friends over at Pyure.
At the peak of the pandemic, there were new guidelines seemingly every day to help us stay safe and lower our risk of catching and transmitting COVID-19. Today, the advice is clear. Wash your hands regularly, wear a mask, and keep your distance from others.
There are other ways you can make healthy choices beyond virus prevention: changes to your diet, exercise, and mindset. These lifestyle changes may not completely prevent your risk of catching the coronavirus, but they can boost your immune system, help keep your spirits high, and make your body stronger for whatever life throws at you. Here are some simple changes you can make to stay fit and healthy amid a pandemic.
Many reputable research studies have found a link between a well-balanced diet and a strong immune system. As we head into winter, flu season is right around the corner; pandemic aside, it’s useful to start building healthy nutrients into your diet so your body is ready to ward off everything from the common cold to COVID-19. Here are some simple changes you can make to your diet.
We know sugar can have negative consequences for our long-term health and is a contributing factor to diabetes and obesity. However, some studies have shown that sugar can also decrease the effectiveness of white blood cells – a critical part of our immune system that fights infection. Eating lots of sugar can actually decrease your body’s ability to ward off the bad stuff.
That doesn’t mean you should stop production on all that quarantine comfort baking! There are plenty of better-for-you sugar alternatives that can make your tasty treats even better. Stevia is one sugar alternative that we love – and Pyure Organic Stevia is one of the only organic stevia brands out there. Stevia is a sweetener that’s zero glycemic (meaning it won’t spike your blood sugar), zero-calorie, and free from any of the chemicals used to create artificial sweeteners. Check out some of our favorite recipes that use Pyure Organic Stevia for some healthier at-home baking inspiration.
Add in a few supplements In addition to cutting out the bad stuff, you can also add in some minerals and probiotics to make your immune system even stronger – and able to fight off threats. We get most of these minerals through eating a balanced diet, but many of us are deficient in the so-called “Big Four” that help our immune system:
The more proactive you can be about building a healthy immune system, the better! Luckily, many of these minerals can be found by adding some new ingredients to your grocery list.
Feeding your body with the good stuff is an easy way to keep out the bad stuff. We’ve all heard that citrus is full of Vitamin C and can help ward off the common cold – these foods can also make a big difference in your health:
These are just a few foods that are great additions to your diet – there are many more out there that can give your immune system a little extra power.
With many gyms closed and workout classes canceled, it can be difficult to find ways to stay active – but every little bit counts. “Inactivity is an important risk factor similar to high blood pressure, smoking or high cholesterol,” reports the American Society for Nutrition.
Regular physical activity supports your immune system and your mental health (more on that in a minute). It’s also a big part of protecting your health from long-term, chronic issues like heart disease and high blood pressure.
If you’re not sure where to start with an at-home workout, think about what it is you would like to improve. Do you want stronger arms? Better flexibility? More aerobic capacity? From there, you can find a workout plan that works for you. Aim for 15 to 30 minutes a day of moderate exercise and build from there. Check out YouTube and Instagram for free at-home yoga classes, circuit workouts, and bodyweight strength training to keep your routine varied and interesting.
Mental stress can put your body in physical distress, as anxiety takes a big toll on the body. Make sure you’re getting enough sleep and taking care of your mental health. “Immune system activation alters sleep, and sleep in turn affects the innate and adaptive arm of our body’s defense system,” says the National Institute of Health. Many of us are juggling working from home, caring for family, and many other parts of life, but getting a good night’s sleep – that’s seven to eight hours for adults should be a priority.
There’s also evidence to support the idea that meditation can improve your immune system. Meditation can not only improve your sleep, but it can also help you manage stress and anxiety. Take 10 minutes out of your day to do some deep breathing, relax, and calm down your nervous system. Your body will thank you!
It’s almost been a whole year since I’ve posted on this blog. To be honest, I was burned out and just didn’t feel I had any more to say about anything. On top of all this, enter the COVID-19 Pandemic and all that comes Read more
A version of this post was originally published on HVMN Butter in coffee may seem weird at first. But people everywhere have been praising the benefits of butter coffee. A drink combining the quick boost of caffeine with the sustained slow release of energy from Read more
A version of this post was originally published on HVMN
Peruse the aisles of any health food or supplement store and you’ll likely see collagen powder (or products containing collagen). Collagen has become a popular addition to any nutrition stack, something often lauded by health experts and gurus. It can be found in a number of different consumer products including creams, cosmetics, and most recently, in protein powders.
Although the fever around the products appears to be new, collagen isn’t new at all.
In fact, collagen has been viewed as a fountain of youth across the world for centuries. Several decades ago, it became popular in America as an injectable filler used to make lips appear fuller while smoothing out wrinkles (collagen is used far less for this purpose now).
Recently, the use of collagen has expanded from cosmetic use into other products due to an ever-growing amount of evidence that it can provide several health benefits. In 2018, it was estimated that consumers spent over $122 million on collagen products, a 30% uptick in sales from the previous year.1
Collagen has caught on like wildfire in America, but few people understand what it truly is and how it can help with various ailments including those involving the skin and joints. Let’s take a look at what collagen is and what makes it unique from other forms of protein.
Collagen is the most abundant protein found in the human body.2 This is because collagen is a connective tissue, meaning it is a key element in the structural component of many parts of your body including you skin, muscles, tendons, and ligaments.
Collagen is made up of essential amino acids including glycine, proline, hydroxyproline, and arginine. As a naturally-occurring protein it can be found in just about every part of the body including: muscles, skin, blood, bones, cartilage and ligaments. It can even be found in places you might not expect such as blood vessels, corneas, and teeth. This is in stark contrast to protein consumed from outside sources such as found in whey protein supplements.
Although there are numerous types of collagen in the body, the main types are type I, II, III, and IV.3
Let’s take a closer look at the different types of collagen and how they function within the body:
Collagen supplements typically contain Type I and III, as long as you purchase from a reputable company that can provide you with a high-quality product from grass-fed and pasture-raised animals.
As we get older, the body stops making collagen naturally. Although this process isn’t well understood within the scientific community, it appears that the process is multi-factorial and is influenced by age-related changes in fibroblast function and mechanical stimulation.8
The decrease in the production of type I and III collagen fibers (the fibers associated with structure) begins in our 20s and continues to decrease with age.9 As we age, the thickness of skin-related collagen also declines as a result of increased production of degrading molecules in the extracellular matrix, which affects the assembly of collagen monomers.9
Collagen type II fibers appear to lose their elasticity and strength with age due to increased production of proteolytic enzymes which degrade these collagen fibers.10 Although the mechanisms are not understood, it appears that collagen type IV fiber production increases with age, which might sound good, but it appears this may not be the case; we’ll discuss this later.
Collagen fibers I and III play a crucial role in supporting our skin, giving it both the firmness and elasticity needed to move and function.
As collagen fiber production declines within the body, the structures of the skin begin to weaken, which in turn can thin out the skin and trigger excessive sagging and wrinkles. Sagging skin is a sign of the reduction in the quantity and quality of collagen fibers. Collagen fibers type II, and type IV to a lesser degree, are involved with mobility and the degradation of these fibers, and as we age, can contribute to the joint pain we often associate with aging (think knee pain) and osteoarthritis.10
Collagen is a crucial element of maintaining youthful-looking skin along with the ability to move around pain-free.
As mentioned, it appears collagen fiber type IV increases with age. This isn’t a health benefit because these fibers are associated with micro-vessels—vessels that carry blood and oxygen around your body). Increased production of these fibers cause a thickening of micro-vessels.11
High levels of type IV collagen fibers have been found in individuals suffering from hypertension, Parkinson’s disease, and Alzheimer’s disease. However, there is no need for concern because this type of collagen isn’t found in collagen supplements.
Although time is the main culprit of decreased collagen, there are other factors that can also diminish production, including:8
Why is it important to ensure our collagen levels stay within healthy ranges? Let’s dive into some of the benefits of collagen production and/or supplementation.
As one of the major building blocks of bones, skin, muscles, tendons, and ligaments, collagen can provide a number of different health benefits.
You already know collagen is a vital protein for your body. You already know collagen production decreases with age. And you know we must ensure collagen levels remain normal with age. But do you know why all that is important?
Below are some of the most notable benefits of collagen:
Type II collagen makes up a substantial portion of our cartilage. As cartilage decreases with age, it’s common to experience stiff, achy joints. One way of combating this problem is by taking collagen supplements to help improve joint health.
In a 2009 study, a group of 52 participants underwent a type II collagen supplementation regimen over the course of 90 days with clinical assessments occurring every 30 days. The results showed a 40% decrease in arthritis symptoms. The patients also reported the severity of their symptoms decreased by 33% as well.15
A secondary study conducted in 1993 used type II collagen supplementation, resulting in similar findings. 60 patients who were suffering from severe rheumatoid arthritis underwent a randomized, double-blind trial. They were given type II collagen produced from chickens (bovine is usually the main source of collagen today). Out of the group, four of the 60 patients reported a complete remission from the disease.16 There was also a notable decrease in the number of swollen joints and tender joints in those receiving collagen supplementation.16
There are other studies that have used collagen and/or gelatin supplements and have found that this leads to a decrease in osteoarthritis, joint mechanics, and joint pain.17,18 Although the type of collagen fibers in the supplements wasn’t specified since most supplements contain type I and type III fibers, it’s likely that these supplements contained fiber types I and III suggesting that types may also help with joint health.
The results of the studies show statistical evidence of collagen protein to be a successful form of treatment from severe joint pain.
Perhaps one of the most notable benefits of collagen is its ability to promote better skin health. If collagen levels are maintained to adequate standards, you may expect glowing, youthful appearing skin as a byproduct.
Since collagen is closely related to skin elasticity, it can help skin appear to look more youthful and vibrant.
As we age, our skin can lose elasticity—this is what causes wrinkles. That’s why it’s important to up your collagen intake with collagen supplements.
A double-blind study was conducted on 69 women between the ages of 35 – 55 years of age. The study aimed to discover if a collagen hydrolysate, made of collagen peptides, could help decrease aging. Participants received either 2.5g or 5.0g of collagen hydrolysate or a placebo over the course of eight weeks. Skin elasticity, skin moisture, trans-epidermal water loss, and skin roughness were all objectively measured prior to beginning the study, after four weeks, and after eight weeks. The results of the study showed skin elasticity in the collagen groups were statistically improved compared to the placebo group.
A secondary study looked at 114 women between the ages of 45 – 65 years old who received a bio-active collagen peptide or placebo for eight weeks.19 There was a statistically significant reduction of eye wrinkle volume in the collagen group.
We can conclude from both studies that taking collagen can be an effective form of skincare, helping skin look youthful and wrinkle-free.
Many people are aware of the skin benefits associated with collagen powder, but few are aware that collagen is a major component of muscle tissue.
Collagen contains an amino acid known as glycine, which is involved in the production of creatine. Creatine can help power you through workouts and aid in muscle recovery and strength building.
Collagen protein powder has been increasingly found on store shelves for good reason.
A 2015 study looked at 53 male subjects who completed a double-blind placebo-controlled study.20 They each underwent a 12-week resistance training program and either supplemented with collagen peptides or were given a placebo.
Following the training program, participants who were given the collagen increased fat-free mass and bone mass while simultaneously decreasing fat mass more than the placebo group. The scientists also reported no significant difference in protein intake between groups, suggesting that a difference in dietary consumption wasn’t the cause of the difference in body composition between groups.
The data demonstrates that collagen supplementation when implemented with a well-structured workout program, can result in improved overall body composition.20 It also suggests that collagen supplementation alone may aid in weight loss but future studies are needed to confirm this hypothesis.
Another function of collagen you may be unaware of—its role in digestive health.
Collagen can be found in the gut’s connective tissue and can strengthen your digestive tract. If the digestive tract becomes weakened, leaky gut syndrome can occur causing particles such as food particles, bacteria, and toxins to leak into the bloodstream, leading to gut irritation, discomfort, and inflammation.21
In a study performed on 170 patients dealing with inflammatory bowel disease, researchers found that these individuals had lower levels of serum collagen.22 In other words, those with lower levels of collagen were more likely to experience inflammatory bowel disease and inflammation. Increasing collagen intake may help strengthen the gastrointestinal tract as a byproduct and prevent inflammation from occurring, however, future studies are needed to confirm this premise.
Cellulite is fat located under the skin that pushes against it, forming a lumpy appearance—this is another problem we face with age.
Approximately 80% -90% of women suffer from cellulite due to aging.23 It can cause people to become self-conscious and uncomfortable about their appearance. The good news is, collagen appears to be a viable and relatively cheaper (when compared to surgical options) treatment option.
A study was conducted on 105 normal weight and overweight women aged 24 – 50 who underwent a collagen regimen for six months.24 They consumed 2.5g of collagen peptides or a placebo over the course of the study. Cellulite was measured prior to beginning treatment, after three months, and after six months. Other measurements such as skin waviness, dermal density, and subcutaneous fat were taken.
The results of the study showed a clear improvement in skin appearance in women suffering from moderate cellulite.24 Interestingly, there was a greater improvement in the normal-weight women compared to the overweight women. The data suggest collagen can be an appropriate form of long-term therapy leading to an improvement of cellulite and better overall skin health.
As you can see there are a number of benefits that can be experienced with regular collagen supplementation. The key is just making it a regular part of your diet.
Most people are familiar with collagen for its cosmetic capabilities, but collagen can also be used in a number of other ways as well. In a limited number of situations, collagen has also been used for the following:
As you can see, collagen can be used in a number of different ways outside of just cosmetic skincare. With its ability to repair bodily tissues, we are only scratching the surface of the potential capabilities of this remarkable substance.
Collagen can be incorporated into your life in a number of different ways. Here’s a few ways you can increase your collagen intake:
Collagen is found within the connective tissue of animals. Therefore, virtually all protein-rich meat sources contain viable levels of collagen, including beef, fish, pork, and poultry.
Collagen production also requires vitamin C, zinc, and copper so you can get these other valuable nutrients by consuming various fruits and vegetables (more on this later).
Bone broth can be a mystery to those unfamiliar with it. As you might imagine, bone broth is created through an extraction process which absorbs vital nutrients from bones. It also happens to be one of the best sources of collagen.
Whether you choose to make it yourself or purchase it from the store, bone broth can be used in numerous recipes; for example, you can use it as a cooking base in a number of different foods including: soups, stews, and whole grains such as rice and quinoa.
The beauty of bone broth is you can get creative with how you choose to include it in your diet. You can even enjoy a cup of broth on a cold night.
If you struggle to get enough collagen through other dietary measures, consider a supplement like H.V.M.N. Keto Collagen+
This supplement is made with grass-fed bovine collagen protein along with those three all-important co-factors to support natural collagen production (vitamin C, copper, and zinc). It is made with pure C8 MCT Oil Powder and prebiotic acacia fiber—it’s also keto-friendly, with zero net-carbs.
The best part is, you can add a scoop to just about anything to get a boost of essential protein, healthy fats, and more. MCT oil powder is available in a variety of flavors including chocolate, vanilla, and unflavored if you prefer. Plus, they mix extremely easily; no clumps of powder floating on the surface.
Help your body build healthy hair, skin, joints, and nails with all the essential amino acids required to build collagen.Be sure to protect your body’s natural collagen levels that deplete with age and try adding Keto Collagen+ into your daily nutrition routine.
If you aren’t familiar with it, gelatin is the cooked form of collagen.
Powdered gelatin can easily be added to recipes such as soups, broths, and stews as a way of quickly increasing collagen consumption (or as a thickening agent). You can even put it in your morning coffee or make homemade gelatin with it.
The collagen market has become saturated with an abundance of new products. When this happens, it’s important to choose products from reputable manufacturers.
Pick a brand you trust and look for supplements containing hydrolyzed collagen with low molecular size, such as 10-15g of collagen per serving (considered the optimal daily serving size according to studies).29,18
This will allow you to experience benefits without overwhelming absorption capacities or unnecessarily increasing overall protein intake. Try to shop from companies that use bone and tissues from cage-free and antibiotic-free sources.
Choose high quality products that have been tested and purified, such as H.V.M.N. Keto Collagen+. With 10g of grass-fed collagen peptides, 5g of C8 MCT Oil Powder, and only 80 calories per serving, it’s the perfect addition to any drink.
Clinical studies have suggested 10-15g of hydrolysate collagen should be taken each time you supplement with collagen. This serving size is sufficient to reduce pain in patients suffering from osteoarthritis, improve your overall complexion, strengthen your joints and bones, and reduce cellulite.30
Although collagen is naturally produced by the body, levels inevitably will decrease as we age. Research has shown that maintaining adequate collagen levels is vital for people suffering from skin issues, arthritis, and cellulite.
Collagen can be consumed through dietary means in animal products such as beef, chicken, fish, and eggs. The bad news is, simple diet might not be enough. That’s where collagen supplements come in handy.
Collagen has been clinically proven to provide a number of health benefits with no known side effects. Reduction of wrinkles, increased skin moisturization, and relief from joint pain are just a few of the benefits you may experience. If you want to look and feel younger, add collagen supplementation to your arsenal in the war against aging.