Collagen is the most abundant protein in the body, accounting for about 25-35% of the total protein in the body. It is found in bones, cartilage, tendons, teeth, eyes, hair, and other human body parts. Many types of collagen can be replaced, but the most common are types I and II. Type I collagen is the body’s most common collagen in our skin, tendons, and bones. Type II is found in cartilage and is often included in joint health supplements.
Because collagen is so abundant in our bodies, taking collagen supplements is believed to provide multiple health benefits. Although more research on such supplements is needed before definitive claims can be made, some studies have shown results.
The benefits of collagen for joint health
One of the main reasons to take collagen supplements for exercise is the benefits to joint health. As we age, there is wear and tear on our joints, in addition to the stress we put on our joints by exercising and constantly putting our bodies in stressful situations. Sometimes this wear and tear are unavoidable and debilitating, but there are steps you can take to reduce the stress on your body. Taking collagen is one of them.
A 2009 study compared to type II collagen supplementation with glucosamine and chondroitin, another popular joint supplement. The study authors were interested in how the two accessories might work in knee osteoarthritis and whether one was more effective. They recruited 52 volunteers who were divided into two supplement groups.
The volunteers took their group’s supplement for 90 days after their initial examination and came to the lab every 30 days for evaluation. The researchers used the Western Ontario and McMaster University Osteoarthritis Index (WOMAC), a scoring scale that measures patients’ pain and mobility during various activities. In addition, they used the Lequesne Index test (hip osteoarthritis questionnaire) and the visual analog scale (VAS, a measure of pain intensity).
After 90 days, both supplement groups showed improvement on all assessments, but the non-denatured type II collagen group had better scores on all counts. Here’s a comparison of how much the subjects improved on all the tests after 90 days.
Type II collagen 33% versus 14% for glucosamine and chondroitin
VAS: Type II collagen was 40% versus glucosamine and chondroitin 15.4%
Lequesne Index: Type II collagen 20% versus glucosamine and chondroitin 6%
Both supplements proved beneficial to the subjects, but type II collagen scored slightly higher for maintaining joint health and reducing pain associated with osteoarthritis.
With age and increased stress on the body, it becomes increasingly important to protect and help the joints. For people who want to prevent joint degeneration, collagen supplements can be a helpful tool.
]]>Sometimes, minerals are lost during exercise, and hydration alone is not enough. Weekend sports warriors often grab a sports drink after a moderate workout. But these drinks may cause more problems than they solve.
Many store-bought 32-ounce sports drinks can contain as much as 52.5 grams of sugar. That means athletes may be taking in more calories than they’re burning. To avoid the sugars and other chemicals in these drinks, such as fruity flavors and artificial colors, it’s also easy to make drinks at home that may help replenish electrolytes and minerals.
Coconut water is probably the best base for a sports drink. It has only 46 calories per cup and contains magnesium, manganese, potassium, sodium, and calcium. This water contains electrolytes and antioxidants. Researchers believe coconut water can help naturally balance blood sugar levels, prevent kidney stones, and lower blood cholesterol and blood pressure levels.
People can make their own sports drinks at home. See the ingredients below:
Homemade sports drink
Ingredients:
1-quart coconut Water, favorite brewed herbal tea or purified water
¼ cup Natural 100% juice
⅛ TSP salt
1 TSP calcium magnesium powder
1 TSP sweetener (e.g., honey, stevia, etc.)
Explanation:
Combine all ingredients.
Refrigerate until ready to drink.
The shelf life is up to 4 days.
Our skeletal muscles are stressed when we exercise, which can cause slight tears in muscle fibers. The torn muscle will be repaired later in the workout, depending on how much pressure it is subjected to. It’s a sign that our body is rebuilding and our muscles are getting stronger. So how could it backfire?
The topic discussed below is delayed onset muscle soreness (DOMS). This phenomenon happens after we exercise, but not always right after. Sometimes DOMS can appear a few days after a workout and cause considerable muscle pain or discomfort. That’s what backfiring muscle soreness is all about. DOMS can cause a reduction in strength, range of motion, and willingness to exercise.
There are a variety of foods and supplements that can help relieve and treat sore muscles. Let’s talk about what foods or supplements they are and their properties.
Vitamin B and C
Some vitamins can help muscle recovery, including vitamins B and C. These water-soluble vitamins play an essential role in reducing muscle soreness. After exercise, vitamin C is thought to promote muscle recovery due to its tissue repair properties and the reduction of oxidative stress in the body. B vitamins have many different effects, but vitamin B6 improves our body’s ability to synthesize nutrients and amino acids. This is very helpful when our bodies need to break down compounds like protein and other foods to fuel our bodies.
turmeric
Turmeric is a natural spice from the ginger family, native to Southeast Asia. Many people take turmeric in supplement form because of its antioxidant and anti-inflammatory properties and joint and muscle protective properties. Curcumin in turmeric is one of the main components of turmeric and plays a vital role in its antioxidant capacity.
Studies have shown that turmeric and curcumin effectively reduce delayed onset muscle soreness and joint inflammation. In a 2015 study of 17 men, the effects of curcumin supplementation on muscle soreness and athletic performance were analyzed. The researchers asked participants to take curcumin supplements two days before the intense leg workouts and three days after.
At 24 and 48 hours after the exercise, the men were tested for their ability to jump on one leg and given questionnaires to assess their pain levels. They found that those who took curcumin supplements performed better on jumping tests and had less muscle soreness.
caffeine
As a stimulant, caffeine can be used to enhance athletic performance. The supplement stimulates the body’s nervous system, which in turn causes the body to react in multiple ways. Caffeine has a variety of effects on the body, including reducing DOMS. A 2013 study showed that consuming caffeine before a workout improves athletic performance and relieves muscle and post-workout soreness associated with DOMS.
Disclaimer: Caffeine should be consumed in moderation, and you should consult a medical professional before consuming it.
cinnamon
Cinnamon is another natural spice commonly used for its distinctive flavor, insulin sensitivity, and antioxidant activity. Cinnamon has various benefits due to its antioxidant activity in the body, including helping to reduce muscle soreness. For example, a 2013 study examined the effect of consuming 3 grams (less than a teaspoon) of ginger, cinnamon, and placebo on muscle soreness in six healthy women. The researchers found that cinnamon relieved muscle soreness better than ginger and placebo groups.
Cherry juice
Cherry juice is another natural remedy for reducing muscle soreness and pain. Tart cherries help curb muscle inflammation caused by stress workouts due to their high antioxidant and anti-inflammatory compounds.
A 2010 study of 54 healthy runners (36 men and 18 women) who ran about 24 kilometers in 24 hours examined the effect of cherry juice intake on post-run muscle pain. The subjects were asked to drink 355mL (about 1.5 cups) of cherry juice twice a day for seven days and then run. They then asked the subjects to rate muscle pain before, during, and after the game. In their study, the researchers found that those who took the tart cherry juice had less muscle pain than those who took a placebo.
Sore muscles can be a product of fitness and a healthy lifestyle, but too much soreness can be counterproductive to your overall health. If you find yourself in excessive pain, try the nutritional supplements mentioned above, as they may effectively reduce DOMS and improve your recovery efficiency.
]]>Several studies have shown that people who engage in high levels of regular exercise can slow aging on a cellular level. How do you do that? By producing longer telomeres.
Telomeres are the caps on the ends of chromosomes. Their job is to protect our DNA, similar to plastic caps that keep shoelaces from fraying. But every time a cell replicates, it loses a little bit of its telomeres. The older we get, the more times our cells replicate, which is why telomere length is directly related to aging.
Inflammation and oxidative stress are also thought to make telomeres shorter. Researchers believe this is why an anti-inflammatory diet, stress management, and exercise may slow telomere erosion. But not just any type of exercise will do. Three studies have found that intense exercise, such as jogging for at least three hours a week, is key.
Nearly 6,000 adults took part in a new experiment at Brigham Young University. The study found that women who ran for 30 minutes five times a week and men who ran for 40 minutes five times a week had their telomeres protected, making their average biological age nine years younger than those who did not exercise at all. People who exercised less intensely also saw some telomere benefits, but not as much. Their biological age was two years younger than that of the lazy participants.
A 2012 experiment conducted by researchers from Chung-Ang University Medical Center in Seoul analyzed the exercise habits of 44 postmenopausal women. Participants who did aerobic exercise and resistance training three or more times a week had significantly longer telomeres than sedentary women.
A 2008 study of 2,400 twins at King’s College London found that exercise can even override the effect of genes on telomere length. The researchers found that the more active twin, he or she had longer telomeres.
Also, for extra support, consider incorporating sports nutrition products into your fitness routine on the advice of your doctor or personal trainer. Products to watch for include pre-workout and recovery formulas to improve your workout performance, protein products, and other popular supplements like sarcosine and L-carnitine. There are even women’s sports products on offer.
]]>This will increase your overall flexibility and do wonders for your mood, energy level, and overall health. The body is more flexible, which can make daily tasks easier. Stretching improves balance, range of motion, and circulation. Stretching relaxes your joints and muscles. Being flexible also helps prevent injuries. Perhaps one of the most important aspects of stretching is reducing stress.
Remember that sitting still all day can be problematic and may increase the risk of many different diseases, including cancer. In fact, according to the American Institute for Cancer Research, it only takes one to two minutes throughout the day to help reduce cancer risk. Stretching is a great way to break the day down into sections and add more combination movement to your workout routine. Stretching costs nothing and is one of the best forms of exercise that is easy to do.
Here are some tips to look for when stretching:
Stretching shouldn’t be painful, so don’t push yourself when pulling. It would be best if you only were moderately nervous.
Stretching should be smooth and soothing. Don’t bounce or force your body to try.
Don’t hold your breath while stretching. Use this as an opportunity to breathe freely.
Stretch regularly. In addition to exercise-related stretching, you should stretch periodically throughout the day and at night before you go to bed. Stretch during exercise, gently stretch your muscles, and then work your body.
Drink plenty of fresh water before, during, and after stretching. Water keeps all body systems hydrated and can help you make the most of your daily stretching.
Athletes have long used stretching to improve performance; However, research has shown that extension can provide a wide range of health benefits. For additional support, check out joint supplements such as collagen or glucosamine. Please consult your doctor for more information. So stretch in your daily life!
Although they work together in the body- usually in the form of vitamin B groups- they perform their functions. B vitamins are found in plant and animal foods, but this article will show you how to get B vitamins from plant-based food sources.
Read on to find out what each vitamin does in the body and the best food sources for each particular B vitamin. According to the U.S. Food and Drug Administration, here are the recommended daily amounts for each type of vitamin.
Vitamin name
The recommended daily allowance for adult women
Recommended daily allowance for adult males
Thiamine (vitamin B1)
Over 19 years old
1.1mg
Over 19 years old
1.2mg
Riboflavin (vitamin B2)
Over 19 years old
1.1mg
Over 19 years old
1.3 mg
Niacin (vitamin B3)
Over 19 years old
14mg
Over 19 years old
16mg
Pantothenic acid (vitamin B5)
Over 19 years old
5 mg
Over 19 years old
5 mg
Vitamin B6 (pyridoxine)
19-50 years old
1.3 mg
Age 51 and older, 1.5 mg
19-50 years old
1.3 mg
Age 51 and older, 1.7 mg
Biovitamin (Vitamin B7)
Over 19 years old
30 micrograms *
Over 19 years old
30 micrograms *
Folate (vitamin B9)
Over 19 years old
400 micrograms
Over 19 years old
400 micrograms
Vitamin B12 (cobalamin)
Over 14 years old
2.4 micrograms per day
Over 14 years old
2.4 micrograms per day
thiamine (vitamin B1)
Thiamine was the first B vitamin discovered by scientists, hence the name B1. Thiamine is essential for a healthy nervous system, heart, and brain function. It also helps the body convert food into energy. Fortunately, thiamine deficiency is very rare in first-world countries, although certain medical conditions may pose a problem, such as alcoholism, Crohn’s disease, and anorexia.
Food sources of thiamine include:
pea
nuts
Dried bean
soybean
Whole wheat cereals (many entire wheat foods are fortified with thiamine)
lentil
bean
bread
rice
yeast
Thiamine is sensitive to high temperatures and long cooking times; It can also run off if submerged in water. In food processing, this step can be dispensed with. This is why many processed whole grains are high in thiamine.
riboflavin (vitamin B2)
Gut bacteria can produce small amounts of riboflavin but not the recommended dose. Riboflavin is essential for cell growth, energy production, and the breakdown of fats, steroids, and drugs. Riboflavin deficiency is rare in the United States but often co-occurs with other nutrient deficiencies. The risk of riboflavin deficiency is higher for vegans who don’t eat green vegetables or nuts. Most fortified foods contain riboflavin, which is also found in nuts and green vegetables.
Plant food sources of riboflavin (vitamin B2) include:
Fortified cereals and bread
almond
spinach
Riboflavin is sensitive to light, and excessive exposure to sunlight should be avoided. Because riboflavin is exposed to light, milk cartons have been switched to less opaque materials that allow less light to be absorbed into the product.
niacin (vitamin B3)
Nicotinic acid comes in two primary forms: nicotinic acid and nicotinamide or nicotinamide. Both conditions can be found in food, and there are related supplements. The body converts the amino acid tryptophan into niacinamide. Niacin (vitamin B3) has been shown to help lower LDL cholesterol, increase HDL cholesterol, and provide overall heart health benefits. There is little concern when niacin is taken from food, but when it is taken in supplements, it may cause various effects. Consult your doctor before starting or changing your accessories.
Plant food sources of niacin (vitamin B3) include:
Brown rice
Fortified cereals and bread
Nuts and seeds
bean
banana
pantothenic acid (vitamin B5)
The body needs pantothenic acid to produce proteins and fats. It also synthesizes cholesterol, amino acids, and fatty acids and assists in other metabolic functions. Pantothenic acid can be made in small amounts by bacteria in the gut, but not enough to meet the required intake. Almost all plant and animal foods contain pantothenic acid in varying amounts. Deficiency is rare in the United States but can impact severely malnourished people.
Plant-based food sources of pantothenic acid (vitamin B5) include:
mushroom
Sunflower seed
avocado
Fortified breakfast cereal
, vitamin B6 (pyridoxine)
The body cannot produce vitamin B6 on its own, so it must be taken from food or supplements. The body needs vitamin B6 to metabolize protein, fat, and carbohydrates. Vitamin B6 also helps make red blood cells. Because of its role in making red blood cells, vitamin B6 may help prevent and repair anemia. Studies on using B6 to repair anemia are limited, but the results have been promising.
Plant food sources of vitamin B6 (pyridoxine) include:
chickpea
potato
Fortified cereals
Some vegetables and fruits, incredibly dark leafy vegetables, bananas, papaya, orange, and cantaloupe
biological vitamins (vitamin B7)
Vitamin B7 is more commonly referred to as a natural vitamin and is primarily involved in hair, skin, and nail growth. Although a lack of vitamins can cause hair loss and skin and pin problems, there isn’t enough data to support these claims, according to the NIH report. Biovitamins do help break down fats, carbohydrates, and proteins in food. Biologic vitamin deficiency is rare in the United States, but medical conditions, such as alcohol abuse, can increase the risk of biologic vitamin deficiency.
Plant-based food sources of vitamins (vitamin B7) include:
avocado
Sweet potato
Nuts and seeds
Soybeans and other pods
Whole wheat and cereals
cauliflower
banana
mushroom
Cooking can lead to natural vitamin failure, so eating raw or less processed foods containing natural vitamins is recommended.
, folic acid salt (vitamin B9)
Folate is the natural form of vitamin B9. Folate is a synthetic form of folate found in fortified foods and supplements. Folic acid is more easily absorbed than folate, located in food, at 85% and 50% absorption rates, respectively. Folate helps form DNA and helps make red blood cells. Folic acid plays a vital role in pregnancy and rapid growth during fetal development. Women of childbearing age who intend to have children are advised to take folic acid supplements and eat foods rich in folate. The U.S. Food and Drug Administration requires manufacturers to add folic acid to fortified cereals.
Natural plant food sources of folate (vitamin B9) include:
Dark green leafy vegetables (spinach, kale, Roman lettuce, asparagus, broccoli)
legumes
peanut
Sunflower seed
Fresh fruit and juice
Whole wheat food
Although folate is known as B9, don’t get confused: there are only eight B vitamins.
, vitamin B12 (cobalt amine element)
B12 is found in animal foods but can also be found in certain fortified foods and supplements. Vitamin B12 is an essential nutrient for red blood cells and DNA formation. It also plays a vital role in maintaining nervous system function. Once B12 reaches the stomach, when consumed in food form and digestion begins, many reactions occur that allows B12 to be absorbed in the small intestine. People who do not eat meat, milk, eggs, and other animal foods may need to take vitamin B12 supplements.
Plant food sources of B12 (cobalamin) include:
Nutritive yeast
Fortified breakfast cereal
Fortified non-dairy milk
Most multivitamins contain every B vitamin, and some include as much as 100% of the daily value of B vitamins. B vitamins are essential for daily bodily function. Each vitamin has its important role in the body, but when taken together as a group of B vitamins, they are better absorbed, leading to superior health benefits. Some studies suggest that B-group supplements may be the best option. Consult your primary medical health provider before adding supplements to your diet.
You should know a few things when you start a vegetarian diet because well-informed decisions are often excellent. This article will help you decide if a vegetarian diet is still proper. It will also explain the benefits of switching to a vegetarian diet and what to know when you start.
What is a plant-based diet?
A plant-based diet consists of several different eating plans. Before you embark on a plant-based diet, you must decide which eating plan is best.
Vegetarians: Vegetarians do not eat meat. There are different kinds of vegetarians, and some can eat eggs or dairy products.
Ovo vegetarian: Abstains from meat and dairy products and can eat eggs.
Lacto-vegetarians: do not eat meat or eggs, can eat dairy products.
Lacto-ovo vegetarians: do not eat meat, can eat eggs and dairy products.
Vegan: No animal products, including meat, dairy, and eggs.
Raw vegetarians: Eat a wholly vegetarian diet and do not eat processed or cooked foods.
Pescatarians: eat a vegetarian diet with seafood.
Flexitarian: The diet is flexible, primarily vegetarian, with occasional meat.
the health benefits of vegetarian eating
Studies have shown that a vegetarian diet can even out health scores. These checks include the following:
Blood pressure
Cholesterol level
Glycosylated hemoglobin
Body mass index (BMI)
If you want your numbers to go down, or if you want to significantly reduce your chances of them going up gradually, going vegetarian is well worth considering. If your numbers don’t worry you but want to be more mindful of your weight, going vegetarian may also help you lose weight healthily.
Suppose you have early symptoms of glycolysis (preglycolitis). In that case, your doctor may recommend a vegetarian diet because this diet can help your body defend against glycolytic, heart disease, and other chronic diseases.
Another benefit of eliminating animal products from your diet is reducing the number of medications needed to control chronic diseases. A vegetarian diet helps avoid reactive inflammation in the body, a significant factor in developing chronic diseases.
Help transition to a vegetarian diet.
Sure, you can start eating lots of salads, but a few of the same options can tire you quickly. There are many easy ways to get creative with your vegetarian plan. Some utensils can help you make vegetarian food more fun and delicious.
Shredder – This is a must for great vegetarian dishes. For example, try mixing walnuts and sun-dried tomatoes in a chopper to make vegan burritos. Don’t forget to put the tomato salsa on top, which can also be made in a helicopter with tomato sauce, garlic, coriander, onion, and lime juice.
Tumbler – Vegetarian staples include protein drinks and smoothies. The tumbler is handy, with a small wire stirring ball inside to help whisk the sticky powder into a smooth, tasty, nutritious drink.
Cutting Board – When going vegetarian, you must cut lots of fruits and vegetables. A good cutting board and the right knife can be beneficial.
Steaming basket – Ideal for cooking fresh vegetables, steaming baskets keep food from being submerged in boiling water, help keep it crisp and prevent nutrient loss.
An excellent vegetarian cookbook or two!
provide nutrition and healthy vegetarian 11 kinds of main ingredients
A supplement for vegetarians
Since you’ve eliminated meat from your diet, it may be harder to get enough nutrients, and certain supplements can help fill the nutritional gap. The following products help ensure you get the right amount of nutrients daily.
Protein Powder – It may be challenging to get enough protein daily without eating animal protein. Protein powders can help increase your protein intake. You can substitute smoothies or protein drinks for a meal. Protein powders come in wide varieties and flavors. It would be best if you chose vegan proteins to avoid ingesting animal products through your glasses.
Vitamin B12 – Studies have shown that vegans and vegetarians are at an increased risk of vitamin B12 deficiency because foods high in vitamin B12 include meat, fish, milk, cheese, and eggs, which vegetarians do not eat. Don’t worry; B12 supplements can help prevent deficiency. According to research, B12 is necessary for many bodily functions, including proper nervous system function, DNA production, protein metabolism, and red blood cell formation.
Iron – There are two iron types: heme iron, in animal products, and non-heme iron, in plants. Heme iron is more easily absorbed and can lead to iron deficiency if you eat a vegetarian diet. Vegetarians and vegetarians may need iron supplements to prevent iron deficiency anemia.
Zinc is essential for immune and proper cell function, and not many plant foods contain zinc. Studies have shown that vegetarians and vegans have lower levels of zinc in their blood than omnivores. If you are a vegetarian, you may need a zinc multivitamin or zinc supplement.
Calcium – While plenty of plant-based foods can provide calcium, studies show that many vegetarians don’t get enough. Other studies have shown that vegetarians may be at increased risk of fractures due to inadequate calcium intake. Calcium supplements can help keep your bones strong, your heart and muscles functioning, and your teeth healthy.
Vitamin D – It’s not just vegetarians who have problems getting enough vitamin D. The list of foods that contain vitamin D is too short for everyone. In other words, it is difficult for everyone to get enough vitamin D. Vitamin D is essential for normal immune function and good mental health; Vitamin D also helps your body absorb calcium, which is crucial if you’re a vegetarian. Vitamin D supplements offer the ideal choice for most people. See your doctor to check your vitamin D levels before taking large doses of this fat-soluble vitamin.
Omega-3 fatty acids – Studies have shown significantly lower levels of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) in vegetarians and vegans; Both fatty acids are converted from alpha-linolenic acid (ALA), which can only be consumed from food. DHA and EPA come mainly from animal products such as fish oil, salmon, and mackerel. ALA, EPA, and DHA are Omega-3 fatty acids essential for eye and brain health. Other benefits of omega-3s include reduced risk of a range of chronic diseases. Don’t worry; omega-3 fatty acids can be supplemented with whole vegetarian oils. Seaweed oil can help maintain omega-3 levels in vegetarians and vegans.
Vegan superfood
Supplements are an excellent way to ensure you get all the nutrients you need when you’re not eating animal products. Many foods can be added to vegetarian diets to help fill the nutritional gap.
Check out these superfoods if you decide to opt for a vegan lifestyle.
Chia seeds – Chia seeds are rich in Omega-3 fatty acids and provide many nutrients at ultra-low calories. These seeds may be tiny, but they contain nutrients, antioxidants, fiber, and protein.
Flaxseed — Like chia seeds, flaxseed is also rich in omega-3 fatty acids and protein for vegetarians. They may also help balance blood pressure and cholesterol.
Nutritional Yeast – This fortified food with B12 can help reduce your risk of vitamin B12 deficiency after you start a vegan lifestyle. It has other added benefits, including providing healthy portions of vitamins, trace minerals, protein, and antioxidants. Nutritional yeast is a complete protein with all nine essential amino acids (must be ingested from food).
Pumpkin Seeds – Pumpkin seeds are a delicious snack that provides many health benefits and provides iron for vegetarians. Since it is difficult for vegans and vegetarians to get enough iron, pumpkin seeds are an excellent way to help increase iron intake. Other foods high in iron include legumes, nuts and seeds, cruciferous vegetables, and dried fruit.
Should you start a vegetarian?
Vegetarianism has many health benefits, from weight loss to blood pressure control, that no other diet can match. Research suggests that a vegetarian diet may help reduce cholesterol, hba1c, and the risk of chronic diseases in the future, so doctors should advise all patients to go vegetarian, especially those with high blood pressure, heart disease, obesity, and other chronic conditions.
Vegetarianism may lead to deficiencies in some nutrients. It would be best to take iron, B12, Omega-3, vitamin D, zinc, calcium, and protein supplements, or at least monitor your levels of these nutrients when following a vegetarian diet.
Overall, the benefits seem to outweigh the risks, but whether this tried-and-true nutrition strategy is suitable for optimizing your health is something only you and your doctor can decide.
]]>Collagen supplements usually consist of collagen peptides, smaller units of collagen that can be better absorbed and utilized. Supplementing collagen peptides has become a popular method; This helps you absorb collagen better, keeps you young, keeps your joints healthy, and optimizes your gut health. This article takes stock of everything you need to know about collagen and whether or not you should add it to your morning coffee to start the day off on the right foot.
What is collagen?
There are 28 different types of collagen in the body, about 80-90% of which are types I, II, III, IV, and V. These types of collagen are located as follows:
Type I collagen is found in tendons and bones and forms the structure of organs.
Type II collagen is found in cartilage.
Type III collagen is found in tissues and helps support many organs, such as the fascia that covers muscles and many other organs.
Type IV collagen forms the basis of organs.
Type V collagen is a potent type found in hair and nail tissue.
Collagen is encased in long chains of fibers that are the base and supporting structures of cells, called basal membranes. The more organized the collagen fibers are, the stronger their structure. As we age, collagen loss increases, and its organization becomes more disorganized. As a result, the skin develops wrinkles as you age or lose flexibility in your joints. Collagen, also known as collagen peptide, will be used interchangeably.
Remember that your body has produced all the collagen it needs for years. However, to get enough collagen, you must get enough vitamin C because it is essential for collagen synthesis. A systematic review in the Journal of Orthopedics for Sports Medicine shows that vitamin C supplementation may speed bone healing after fractures by further promoting collagen synthesis.
3 Key Benefits of collagen
There are many benefits to supplementing collagen peptides because collagen is ubiquitous in many body parts. We will review recent research findings to understand which organ systems may benefit from collagen peptide supplementation.
Skin and hair
With the advent of topical collagen creams in anti-wrinkle creams, the benefits of collagen peptides have become even more apparent. However, taking collagen peptides internally has proved to be more effective. In a systematic review published in the Journal of Dermatology & Pharmacology, researchers concluded that oral administration of 3-4 grams of collagen peptide per day optimizes skin elasticity, promotes hydration, and increases dermal collagen density. Therefore, taking collagen peptides orally encourages the production of proteins that help to form layers of skin that help keep your skin young. Since then, oral supplements have also been shown to help promote hair growth in women with thinning hair.
Joint and bone health
Collagen supplements have been shown to promote joint health. At the same time, collagen taken orally is absorbed by the gut and accumulates in cartilage, encouraging chondrocytes to synthesize the structures that makeup joints.
Clark et al. conducted a randomized controlled trial of athletes taking collagen peptide supplements and a placebo group over 24 weeks. The results showed that the athletes’ five indexes of walking, standing, resting, lifting, and lifting joint pain were optimized in the experimental group supplemented with collagen peptide.
This is good news for many people who suffer from joint pain and mobility problems; Because pain can be debilitating and reduce the quality of life. By supplementing collagen peptides, people with joint pain can see their mobility and joint pain symptoms optimized.
As mentioned earlier, type I collagen is the primary type of collagen that makes up bones. In addition to vitamin C supplements to help the bones synthesize collagen, a randomized controlled study by Konig et al. found that in a group of postmenopausal women with reduced bone density, 66 women who received collagen peptide supplements increased bone mineral density compared to 65 women in a control group. This means that supplementing with collagen peptides and vitamin C, vitamin D, and calcium could also optimize bone strength, especially in postmenopausal women whose bone health may be much worse than before.
Intestinal health
The adage “You are what you eat” may come to mind when supplementing collagen peptides. In addition to the benefits for nails, skin, and bones, collagen supplements are believed to optimize gut health. Keep in mind that many of the collagen peptides we take are absorbed by cells in the gut. Therefore, we must keep these cells healthy to have a stable gut microbiome and a healthy gut structure, especially in people with chronic intestinal diseases.
Add collagen to your coffee.
Collagen has a neutral taste. As a result, many manufacturers have formulated various supplements, including coffee creamer, to improve the health benefits of your morning coffee. Drinking coffee has been found to have many potential health benefits, including optimized blood sugar control, improved memory, antioxidants, and more; plus, drinking up to four cups of coffee a day is reassuring.
Although this may seem like a good idea to save time, we need to consider the optimal temperature at which collagen and egg white matter can survive. If the temperature is just above 37 degrees Celsius, collagen changes its properties. The temperature at which proteins change their properties is as low as 36 degrees Celsius. This may seem counterintuitive since a protein is a structural protein whose equilibrium temperature is below our body temperature. But it’s also nature’s way of getting the body to remodel this protein because our bodies are under constant stress every day.
So, should you add collagen to your brew? Unfortunately, the water temperature must be around 90.5 to 96.1 degrees Celsius if we want to brew a beautiful cup of coffee. This temperature is more than twice the stable temperature of collagen; At these high temperatures, proteins change their properties or deteriorate. Think of it like a raw egg hitting a frying pan. Although it is still an egg, the protein has changed differently and cannot return to its original structure. The same goes for collagen. Therefore, if you want to enjoy the full benefits of collagen peptides and coffee at the same time, it is recommended that you drink cold coffee to maintain the structural integrity of collagen. In addition, you can add collagen to other foods, such as smoothies, yogurt, acai bowls, or protein shakes.
A match made in heaven
The combination of collagen peptides and coffee offers a variety of health benefits from your head to your toes. Remember that to take full advantage of collagen peptides, consume them in drinks or foods below body temperature. I use a simple collagen recipe for cold brew coffee regularly.
Cold Brew Coffee Collagen formula
Materials:
8 ounces of freshly brewed coffee or two shots of espresso
Four ounces of your favorite milk
Agave sweetener and coconut sugar, or your favorite sweetener.
1 scoop Collagen (10g)
Ice cube
Cinnamon powder
Practice:
First, take 8 ounces of freshly brewed coffee or, if you prefer, two shots of espresso.
While the coffee is still hot, add agave sweetener or brown sugar to taste it to dissolve the sweetener better.
Add 4 ounces of almond milk or milk of your choice.
Add cold before adding collagen powder.
Once cool, add one teaspoon of your favorite collagen powder (about 10 grams).
Sprinkle a little cinnamon on top, and enjoy.
Thanks to modern medicine and better living conditions, the average life expectancy for an American woman is 80.5 years. 1 That means you have a few more decades of good life after 50.
How can you live a great life, feel great about yourself, and grow old gracefully? Make wise lifestyle choices. In addition to exercising regularly, quitting smoking (if you are a smoker), managing stress, and avoiding or drinking alcohol in moderation, you also need to eat right.
Changing what you eat after 50 can hugely impact how you feel, how you look, and how old you are.
What happens to a woman’s body over 50?
Your body consists of trillions of cells that work together to keep you alive. As we age, however, all of these cells will begin to change. They get bigger and lose part of their ability to divide, function and reproduce correctly. The ability to repair DNA is also reduced, increasing the disease risk.
Since tissues and organs are made of cells, your whole body changes. Everything changes, including skin, bones, muscles, joints, and organs. Your nervous, immune, reproductive, endocrine, digestive, musculoskeletal, and cardiovascular systems are all affected by aging.
Your aging process is influenced by genetics, lifestyle, and environment. While aging is inevitable, a nutritious and healthy diet can delay or slow aging. In contrast, diets high in calories, saturated fats, and many processed foods speed up aging.
Want to know which part of your body ages fast? You might think it’s your skin, but your breasts age quickly. According to a study published in Genome Biology, breast tissue is the part of the body disproportionately affected by aging.
Decreased estrous hormones associated with Menopause cause glandular tissue to contract, shrinking the breasts. The connective tissue that supports the breast also relaxes, causing it to start sagging. The skin in your neck and chest area also ages when exposed to the sun, so it’s essential to protect your skin with a full-spectrum anti-sun cream.
Nutritional paradox
After 50, we face a nutritional paradox: We need more nutrients, including protein, calcium, specific B vitamins, and vitamin D, but not as many calories. This makes it more critical than ever to eat a nutrient-rich diet.
According to the American Academy of Medicine, a moderately active woman needs about 2,000 calories a day between the ages of 31 and 50 and only 1,800 calories a day after age 51. After age 50, we need to eat 200 fewer calories daily to maintain weight for several reasons.
First, unlike fat, muscle is metabolically active, burning 7 to 10 calories per pound. This means that the more power you have, the more calories you burn during rest, activity, and sleep.
However, starting in our 30s, we lose 3 to 8 percent of our muscle mass every decade. As we get older, our activities decrease. Nearly 30 percent of women over 50 do not engage in regular physical activity, according to the Centers for Disease Control.
Why do we need more nutrition? As we age, our stomach produces less acid. This reduces the absorption of several vital micronutrients, including vitamin B12, calcium, iron, and magnesium.
In addition, as women approach Menopause, estrous levels drop when they haven’t had a period for 12 months. This can hurt bone density and total muscle mass, resulting in higher protein, calcium, and vitamin D intake requirements.
What is the best diet for women over 50?
The best diet is plant-based Whole Foods (WFPB), which fills your plate with nutrients and keeps you healthy, reducing inflammatory responses. Conversely, a poor diet high in sugar, refined carbohydrates, fast food, and fried foods can accelerate aging.
Numerous studies have shown that plant-based diets, such as the DASH and the Mediterranean diet, may reduce the risk of chronic disease. Eating rainbow foods also provides a range of phytochemicals that may have antiaging properties.
Polyphenols
Polyphenols are compounds rich in antioxidants, and foods containing polyphenols help prevent inflammatory reactions. Good sources of polyphenols include Onions, berries, green leafy vegetables, red grapes, and green tea.
Plant ingredients help prevent weight gain during Menopause.
A plant-based whole Foods diet (WFPB) approach can also help reduce cholesterol levels and prevent weight gain during Menopause. This is because such diets are rich in produce and contain fewer calories than the standard American diet (SAD). Plant-based foods are high in water and fiber, so they keep you full without putting on weight. You feel satisfied while consuming fewer calories, so you eat less.
Nuts and seeds
Nuts and seeds are a big exception. While nuts and seeds are high in healthy fats that can support healthy aging, they are high in calories. Eat in moderation, keeping your servings to manageable portions of about an ounce and a half.
Soluble fiber
In plant-based foods, soluble fiber can also lower “bad” low-density lipoprotein (LDL) cholesterol levels to optimize nutrient absorption. Soluble fiber reduces the amount of cholesterol that enters the blood.
At the same time, it dissolves in your gut, slowing down digestion. This gives healthy bacteria living in the digestive tract a chance to absorb nutrients and be absorbed by the body.
Good sources of soluble fiber include beans, oats, apples, pears, and Brussels sprouts.
Soy foods may help reduce hot flashes.
In addition, eating a plant-based diet rich in soy can help reduce the hot flashes and night sweats you experience during Menopause.
A 12-week study published in the journal Menopause found that postmenopausal women who ate a low-fat vegetarian diet containing half a cup of cooked soy a day reduced the incidence of moderate to severe hot flashes from nearly five a day to less than one. 2 During the study period, almost 60 percent of participants no longer experienced moderate to severe hot flashes. Many subjects also reported improvements in sexual performance symptoms, general energy, and mood.
Moderate meat
A plant-based whole foods diet does not mean going vegan and rejecting meat, poultry, fish, eggs, and dairy altogether. You can still eat animal-derived foods; reduce the amount.
Think of meat as a dietary supplement, not a meal priority. Consider ethnic dishes that use small amounts of meat to flavor soups, stews, casseroles, and stir-fries. Maybe try giving up the heart for a day or a week. Or replace animal products with a vegan source. For example, soy milk instead of milk, veggie burgers, or plant-based “vegetarian mince” instead of beef.
Cutting back on animal products high in saturated fat, such as red meat and cheese, can also help reduce calories and the risk of heart disease.
Get plenty of protein.
To maintain total muscle mass and muscle strength, it is essential to consume enough protein.
After age 50, the recommended daily amount of protein increases from 0.8 grams per kilogram of body weight to 1 to 1.2 grams. That means you need 0.45 to 0.55 grams of protein per pound of body weight after age 50, or 67 to 83 grams per day for a 150-pound woman.
High-protein foods include legumes, meat, poultry, fish, eggs, and dairy products. A great way to ensure you’re getting enough protein is to add a serving of protein to every meal and snack.
For example, eat an egg, drink a glass of milk for breakfast, or add a spoonful of pea or soy protein powder to your morning smoothie. Eat a Turkey sandwich for lunch, or add tofu or canned salmon to your salad. Eat 3 to 4 ounces of chicken breast, veggie burgers, or bean burritos for dinner. High-protein snacks include edamame, fruit mixed with nut butter, and low-fat yogurt.
Also, to help maintain total muscle mass and muscle strength and increase metabolism, make sure to strength train several times a week. You can use dumbbells or resistance bands or incorporate bodyweight exercises such as push-ups and lunges into your exercise routine. Practicing yoga regularly can also help you gain muscle and improve strength.
A diet for strong bones
You can do several things after age 50 to prevent osteoporosis and keep your bones strong.
calcium
First, make sure you’re getting enough calcium. After age 50, calcium requirement increases from 1000 mg to 1200 mg daily. Good sources of calcium include low-fat dairy products, calcium-fortified drinks, edamame, tofu, canned bone-in sardines, or salmon.
magnesium
After Menopause, you may also need more magnesium, which helps prevent bone loss. 3 The recommended daily intake (RDA) of magnesium for adult women is 310 to 320 mg/day. The mineral is found in many foods, including almonds, peanuts, cashews, legumes, soy, leafy green vegetables, fortified grains, dark chocolate, and whole grains.
Vitamin D
It’s also essential to get enough vitamin D to support calcium absorption. A growing body of research suggests that vitamin D deficiency may be linked to cardiovascular disease and other chronic diseases.
Sunlight is a natural source of vitamin D, but many women don’t get enough of it, especially those living in the north. Studies have found that more than 40 percent of American adults are vitamin D deficient. 4
The U.S. Medical Institute recommends an average daily intake of 400 to 800 international units (I.U.) of vitamin D. Still; some studies suggest a higher level of 1,000 to 4,000 IU, known as the comfort limit. It’s a good idea to measure your vitamin D levels to determine the right amount you need.
Foods rich in vitamin D include tuna, sardines, salmon, and cod liver oil. Many foods are also rich in vitamin D, including cereals, milk, soy milk, and orange juice. You can also take vitamin D supplements to make sure you get enough.
collagen
Consider adding collagen to your diet. Not only can taking collagen help you meet your protein needs, but studies have shown that collagen can improve bone density in postmenopausal women. 5,6
melatonin
Melatonin is a natural hormone produced by the body to support sleep and may also prevent bone loss after Menopause. A comprehensive analysis of three randomized controlled trials concluded that melatonin could be a reassuring nutritional supplement to optimize bone density in perimenopausal and postmenopausal women. Still, more research is needed to confirm its efficacy.
Supplements cover your nutritional base in many ways and provide additional support.
While eating right is the first defense against reverse aging, smart supplement choices can ensure your nutritional base is covered in many ways to support healthy aging.
multivitamin
Start with a multivitamin-mineral designed for women over 50. If you no longer have periods and therefore are not losing iron through blood loss, choose products with low or no iron content.
Omega-3 fatty acids
U.S. Dietary guidelines recommend eating at least 8 ounces of fish per week. If you don’t eat fish or don’t eat enough to meet the guidelines, consider adding omega-3 fatty acid supplements to your nutrition plan, Or eat oils rich in omega-3 fatty acids, such as flaxseed oil.
Studies have shown that healthy fats, including omega-3 fatty acids, may reduce menopause symptoms. Omega-3 fatty acids support brain and heart health and have been shown to reduce inflammatory responses.
Supplements that reduce the inflammatory response
While inflammatory reactions are a normal process and essential for healing, chronic inflammatory reactions can also damage tissues, joints, and blood vessels. This damage can lead to joint problems, heart disease, and Alzheimer’s. You can determine if you have a chronic inflammatory response with a blood test that measures a liver chemical called C-reactive protein.
In addition to fish oil, several other supplements may help reduce inflammatory responses:
Curcumin: Studies have shown that curcumin contained in turmeric may lower C-reactive protein.
Ginger: Studies have shown that ginger consumption may help lower C-reactive protein.
Resveratrol: An antioxidant found in purple fruits like grapes and blueberries. Resveratrol, taken as a supplement, has reduced inflammatory responses.
Spirulina: Spirulina is a blue-green alga that has also been shown to reduce inflammatory responses.
Vitamin C: As a powerful antioxidant, vitamin C can help reduce inflammatory responses.
Talk to a doctor or registered dietitian before using supplements to reduce inflammatory responses and promote healthy aging, especially if you are taking medications or have specific medical problems.
Men tend to have more muscle mass, a larger build, and a higher metabolism than women. As a result, we generally need more calories and dietary fiber throughout the day and specific essential vitamins and minerals than women do. Men also have sex-specific nutritional needs, such as promoting healthy testosterone levels. 1
But for men, calories come first.
Before diving into specific nutritional recommendations, you must ensure your total calorie intake is controlled. Men have higher calorie needs than women, averaging about 2,220 to 3,000 calories daily. Depending on your health goals, you may need more or fewer calories than this average.
The goal is to use about 45 to 65 percent of calories consumed from carbohydrates for energy, about 10 to 35 percent of calories consumed from protein to help maintain muscle mass, and the remaining 20 to 35 percent of calories from fat to help keep you full. 1
Your calorie needs will vary depending on age, height, weight, activity level, and gender. Men tend to have a higher metabolism than women, so it’s essential to know your recommended calorie intake. 1
Let’s take a closer look at some of the essential nutrition for men so you can create a meal plan to keep you healthy and feel good about yourself.
Step 1: Protein
Currently, the recommended daily intake (DRI) of protein for the average adult male is 0.8g per kg of body weight. 1 However, this recommendation may be too low for men who exercise regularly.
According to the International Society of Sports Nutrition (ISSN), 20 to 40 grams of quality protein every three to four hours is enough to help support muscle protein synthesis, healthy body composition, and your physical performance at the gym. 2
You may wonder, “What is a ‘good’ source of protein?” Good quality protein sources contain appropriate levels of all nine essential amino acids. They are also known as “complete proteins.” Complete proteins usually come from animal sources, but some plant proteins, such as soy and quinoa, contain all the essential amino acids. 3
Whey protein products are usually lactose-free; if you are allergic to dairy products, egg white protein or soy are excellent complete protein substitutes. If you are a vegetarian, try soy protein products, protein powders, or products that contain a mix of plant proteins, such as rice, peas, hemp seeds, and chia seeds. Don’t look for protein sources that have only one of these ingredients.
Potable protein powders and bars will ensure you get enough protein if you want to gain, lose, or maintain your current weight.
Two types of dietary fiber can be incorporated into your diet:
Soluble dietary fiber: Helps reduce cholesterol and stabilize blood sugar levels. Sources of soluble nutritional fiber include oats, beans, peas, barley, and apples.
Insoluble dietary fiber: Optimizing gut health. Insoluble dietary fiber is found in wheat bran, nuts, and vegetables such as cauliflower, mung beans, and potatoes.
Fruits, vegetables, and whole grains are excellent sources of dietary fiber. A high-fiber diet helps with bowel movement, reduces inflammatory responses, and reduces the risk of heart disease. 4
Try incorporating plenty of fruits, vegetables, and whole grains into your daily diet to benefit from a high-fiber diet. If you have trouble getting enough fiber from a complete diet, consider taking a dietary fiber supplement.
Omega-3 fatty acids are involved in many essential body processes, including making cell membranes for the brain and sperm cells. 5
Fatty fish found in cold water, such as salmon, tuna, mackerel, herring, and sardines, are an excellent source of omega-3 fatty acids. Vegetarian sources include chia seeds, flaxseed, walnuts, and canola oil.
If you generally cannot eat fish rich in omega-3 fatty acids several times a week, or if you are a vegetarian or vegan, consider taking fish oil or seaweed-based omega-3 supplements to ensure you get enough of this essential healthy fat. 1,5
Men should get at least 600 IU (international units, or 15 micrograms) of vitamin D daily. 1 The most common source of vitamin D is sunlight exposure. Five to 30 minutes of outdoor activity at least twice a week can help ensure adequate vitamin D. 6
Naturally rich food sources of vitamin D are rare, but vitamin D is found in fatty fish (salmon, tuna, mackerel, trout, and herring) and cod liver oils such as cod liver oil. Since there are fewer vitamin D-rich foods and many of us live in northern climates, where the sun is too low in the sky to produce adequate amounts of vitamin D optimally in the skin (especially during the winter months), you should consider taking vitamin D supplements. 1,6
Step 5: Calcium
Like vitamin D, calcium helps promote healthy bones. Studies have also shown that adequate calcium intake can help reduce the risk of colon and rectal cancer.
About 30 percent of men consume less than the recommended 1 000 milligrams of calcium daily. Calcium-rich foods and some fortified foods can help you meet your needs. 1
Low-fat or nonfat dairy products (milk, cheese, Greek yogurt, etc.)
kale
spinach
Chinese cabbage
tofu
Fortified cereals
Fortified orange juice
If you don’t eat much dairy or think your calcium intake is low, you can take calcium supplements to make up the difference. Depending on the type of calcium you consume, you may need to adjust the timing of your calcium intake so that you don’t mix it with other remedies or supplements. Consult your doctor or registered dietitian for guidance.
Step 6: Magnesium
Magnesium is an essential mineral that plays a vital role in muscle contraction, physical performance, and helping the body produce energy. 8,9 When magnesium intake is low, your energy levels and physical performance are affected. If you have low testosterone levels, getting enough magnesium and increasing physical activity may help. 8
You should take 420 mg of magnesium daily. 1 Many foods are rich in magnesium, including 9
Pumpkin seed
Chia seed
almond
spinach
Cashew nut
peanut
edamame
Black bean
In addition to incorporating more magnesium-rich foods into your diet, consider taking magnesium supplements to ensure your needs are met.
You only need 90 mg of vitamin C per day, and you can easily get it through a variety of foods, such as red bell peppers, citrus fruits, strawberries, and broccoli. 1,10
If you are taking any form of regular exercise, you should consider taking creatine supplements. The International Society of Sports Nutrition recommends 3 to 5 grams of creatine monohydrate daily.
When taken in conjunction with vitamin C and physical activity, collagen supplements can have outsize health benefits. 13 When choosing a collagen supplement, look for products that contain the words “hydrolyzed” or “peptide.”
Fenugreek is an herb commonly used in Indian, North African, and Middle Eastern dishes. Its flavor is similar to maple syrup.
Although there are no known side effects from using whole fenugreek, consuming too much fenugreek extract may cause a stress response in the gastrointestinal tract. Be sure to consult your doctor, registered dietitian, or another qualified medical health professional before starting a new supplement. 15
Regular basic health check-ups
Seeing a doctor is not nutritional advice, but it matters. The Mayo Clinic recommends that men under 50 see a primary health doctor every three to five years, and men over 50 see a primary health doctor every year. 16
For health, consider one nutrient at a time.
An excellent way to ensure that you meet all your nutritional needs is to consider nutrient intake on a case-by-case basis. Take protein, for example. Are you getting enough protein? Can you change your diet to include more protein in your diet, or do you need a protein powder supplement?
Once you’ve reached that goal, try setting a new one, such as meeting your dietary fiber intake. With each new change you make, you will have a healthier lifestyle and become a better version of yourself.
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