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Setting New Year's Resolutions? Your Healthy Eating & Exercise Plan
Setting New Year’s fitness resolutions might be pretty stressful, especially when you think they’re hard to achieve. However, staying healthy and fit is possible as long as you set up realistic goals and approach them properly. Eating and exercising can complement each other if you combine them to reach the desired results. Moreover, maintaining a balanced diet and active lifestyle can positively affect both your physical and mental health as well as help you accomplish your resolutions with ease. Here are a few tips on creating and sticking to a healthy eating and exercise plan without making any sacrifices. “The best type of diet and exercise plan is one you can keep on, meaning it is broken up into achievable goals that keep you motivated. For example, if you say you want to lose 20 lbs, that seems daunting. If, however, you say you want to eat 150 fewer calories a day, that is easy. It is the equivalent of cutting out 3 cookies or a helping of potato chips or substituting tea with lemon for a grande latte. The calories add up though to 1050 a week. That is about a pound and a half a month, especially when combined with exercise. After a few months, you will notice the weight loss and the enthusiasm will keep you going. By the end of the year, you will have reached your goal.” Robert Herbst, Powerlifting Champion Top 7 Tips to Stick to a Healthy Eating Plan There are so many opinions, facts, researches, and tips out there that it might be hard to figure out what would work best for you when it comes to food. The thing is, there’s no magic one-fits-all healthy eating plan. Your daily diet will depend on your body, health, activity levels, and of course, food preferences. We gathered some useful tips for you to take into consideration when planning your eating routine. Eat What You Love Life is all about enjoying it and doing what you love. The same is about food. If you hate kale, but your favourite influencer is saying everyone should eat, just don’t. We’re sure there are plenty of healthy foods out there you love eating and can try including into your diet more. Often, it’s not about what you eat but how much you eat. So, if you have a craving for that tasty and fatty burger or a piece of cake, eat it. Just make sure you don’t eat five of them. Once you find the perfect balance in your daily calorie intake, you’ll see that you don’t have to sacrifice your favourite “guilty” foods to stay on the right track and achieve your goals. Monitor Your Water Intake Water is a crucial part of your fitness journey. Staying hydrated helps you think more clearly, perform better, and make sure your body has what it needs to function properly. Keeping track of your water intake can be one of the best habits you can acquire this year. And if you want to achieve even better results, try substituting sugary drinks such as store-bought juices and pop with plain water. Once you get used to it, you’ll be amazed at how much better you feel on a day-to-day basis, and your body will definitely be thankful for that. Avoid Processed and Packed Foods You’ve probably heard this a hundred times, but we’ll remind you just one more time. Processed foods can be packed with unhealthy fats, sugars, sodium, preservatives, and many other hard-to-pronounce things you ideally don’t want to put inside your stomach. Of course, your lifestyle might require you to buy packed goods from the store once in a while. Yet, preparing your meals at home and being in control of the quality of food you consume will help you develop healthier eating habits sooner. Plus, you don’t need to be a Michelin star restaurant chef to cook tasty dishes. The simpler the recipe, the more likely your body is to benefit from it. Snack Healthily We all know that snacking is more of a craving than a hungry call from our organism. And it might be hard to get rid of this habit completely. So, instead of forcing yourself to stop snacking, try switching to healthier options and ideally making them by yourself. There are plenty of healthy snacks you can prepare in a few minutes, including hummus, protein bars, sugar-free candies, you name it. And it can be even more efficient if you prep a whole bunch of them at once to save yourself time during the workweek. Once you stop consuming pre-packed snacks, it’ll be much easier to maintain a healthy weight. Control Your Portions We’re what we eat. And how much you need to eat also depends on how much energy you spend during the day. If you’re a hardcore fitness enthusiast who works out a few hours per day, seven times per week, a 1,200-calorie diet won’t provide you with enough energy to sustain your lifestyle. However, if you have moderate physical activity, a 1,200-1,500-calorie diet should help you lose weight safely and without making your body starve. “You don’t have to weigh and measure every morsel of food, but you want to be aware of how much you are eating. For example, when pouring cereal, many people pour 3 cups into a bowl instead of the recommended 1 cup. And, eat mindfully and pay attention to hunger levels.” Lisa Young, PhD, RDN, Author of Finally Full, Finally Slim & Adjunct Professor of Nutrition at NYU Learn to listen to your body and stop eating once you feel full. Also, keep in mind that sometimes you might feel thirsty and not hungry. It’s your body, and no one knows how to understand its signals better than you. Consider Supplements “Supplements are a great way to help and maintain a healthy lifestyle, especially if you exclude certain foods from your diet. It is essential for the many vegetarians, vegans, and others with limited diets to ensure they use supplements to maintain a fully rounded diet full of all the essential nutrients.” Beth Shaw, Founder & CEO of YogaFit At Gelpro Australia, we offer a wide range of gelatin and collagen protein online. Our product range includes premium protein powder of the highest quality as well as pure collagen powder. They can help you add more nutrients to your regular dishes as well as prepare tasty pre-workout and post-workout meals and drinks. Invest in Really Good Seasonings “My best tip to help you eat healthily and not sacrifice taste is to invest in really good seasonings. Make sure they don’t have a bunch of fillers and read the reviews, so you know what you’re actually getting. Some seasonings are great to add to veggies for an extra taste. Nutritional yeast is a flavorful addition to any pantry and has some research behind it, showing that it can lower cholesterol and protect the body from free radical damage.” Jeff Parke, Owner of Top Fitness Magazine How to Maintain a Consistent Workout Routine? We all have different fitness aspirations, and sometimes it might be pretty daunting to fulfil them all. Yet, it’s not impossible if you approach your workout goals with the right mindset. Here are a few useful tips to keep in mind. Start Small “The best exercise plan is one that you actually do. So start small, keep it simple. If you're having a hard time fitting in a workout, start by doing something that literally only takes 5 minutes a day. This could be a short walk, a few weightless squats, some push-ups, and sit-ups, or anything else that you want to try that gets your body moving. Once you've done that for a week or two, you've established a new habit. And now it's time to increase a little bit to 10 minutes, 15 minutes, and so on. The mistake most people make is trying to do too much at the beginning, so they get frustrated and just give up. That's especially true of New Year's resolutions, where people get really excited at the beginning of the year but usually just revert to the status quo. It's better to do something simple that you'll actually keep doing than to take on a big challenge and then give up.” Ben Tanner, Physician Assistant at Fasting Well Combine Your Exercise and Diet Plans If you want to see the results of your fitness efforts, both working out and eating properly will play a huge role in achieving your goals. A Healthy and nutrient-dense diet will help you maximize your physical performance and see positive results sooner. Plus, proper nutrition and exercising will help you maintain a healthy weight and improve your daily life quality. According to the 2013 Stanford study, people who start exercising and introduce dietary changes at the same time are more likely to get better results as compared to those who start with either dietary change or workout individually. Base It on Your Schedule “Do you have flexitime kind of work? If you're a morning person, you could warm up and sweat after waking up. If you prefer a chill morning and would like to have a short bike ride, stroll or jog, why not. If you need to work at a specific time in the early time of the day, you could schedule it in the late afternoon or evening. Remember to put workout sessions during times that you don't really have work; this is to be guilt-free! If you're not a hardcore, try stretching activities every before and after shifts, then move to more challenging drills on the weekend. You could download workout apps where you could modify based on your needs, level, and availability.” Owen Drury, Remote Digital Editor at ODDigital Enjoy It “The best exercise plan is also one that you will enjoy! Don't step in the gym if you hate it. Go kayaking, meet friends to play volleyball, or take a dance class. Sticking to a strict program that is not personalized to your preferences and goals will not be sustainable. The best exercise plan is different for everyone.”Ashley Estanislao, Exercise Physiologist & Physical Therapist at The Movement Celebration You don’t have to do CrossFit every day or count every single calorie to stay fit. As long as you are moving and providing your body with some physical activity, you’re already on the right track. There are so many activities you can choose from to stay active, so don’t burden yourself with only gym workouts. The Takeaway New Year’s resolutions shouldn’t make you feel scared, guilty, or stressed. It’s your life, after all. And you’re the one setting up your goals. So, if you don’t want to burn out too fast and lose enthusiasm, make sure your plans and aspirations are realistic enough to accomplish. It takes time to establish and polish your healthy eating habits and a regular exercise plan. Yet, introducing changes one step at a time will help you move towards your end goal steadily and monitor your progress correctly. A few little changes to your daily lifestyle might have a tremendous impact on your health, fitness, and weight loss goals. So, remember that even small things matter. Once you start focusing on the journey and enjoying it, you'll find it much easier to successfully stick to your healthy eating and exercise plan and achieve your New Year's resolutions.
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How to Keep Your Healthy Eating Habits During the Holidays
Holidays are a beautiful time of the year we’re all waiting for, and at the same time, most of us are low-key afraid of it. With the amount of delicious food and drinks, it might be challenging to stay on top of your healthy daily routine. However, you can still enjoy the holiday season and all the tasty dishes without feeling guilty. Here are a few tips on how to maintain your healthy eating habits during the holidays while living your life to the fullest. 13 Ways to Eat Healthy During the Holidays As impossible as it might seem, staying healthy and not overeating during the holiday season is possible if you focus on the right things. Here’s how you can do that. “A few tricks I recommend for staying healthy through the holidays are: Keep regular meal times. It can be easy to snack mindlessly throughout the day or eliminate meals altogether. Both of these things can actually lead to overconsumption and weight gain. Stay hydrated. This helps us be more aware of true hunger/fullness cues. Sometimes we may mistake thirst for hunger. If you don't love it, leave it. Only choose the holiday goodies that are the best. Likely there is a lot of good stuff around and no reason to commit to something that isn't your favorite.” Shena Jaramillo MS, RD, Registered Dietitian Nutritionist at Peace & Nutrition Focus on Your Family and Friends, Not Food Usually, holidays are all about presents and food, a lot of food. But what if you tried to think of holidays as the best time to cherish the relationship with your nearest and dearest instead of thinking about food all the time? Even if this year you’re spending time with your family over a Zoom call, make the most out of it. Once you manage to switch your focus from food to activities, you’ll notice that it’s much easier to follow healthy habits and feel good about it. At the end of the day, food isn’t running away, and you can eat a pudding any other time, not only on Christmas Eve. Try Prepping Your Meals “One of the best ways you can maintain your healthy eating habits and stay on track during the holidays is to meal prep. When you set aside a couple of hours each week dedicated to planning and packaging your meals for the week, it takes all the guesswork out of your calories and meals later. Having portioned, healthy meals readily available makes it easy to grab and go, making you less tempted to drive through the fast-food lane once those hunger pains come on.” Natasha Funderburk, NASM-Certified Personal Trainer, Nutrition Coach, ACE-Behavior Change Specialist Make Smart Shopping Decisions If you’re the one responsible for the holiday shopping, take advantage of it. Try to buy healthy products and avoid processed foods as much as possible. Also, do not buy more products than you need. The more leftovers you have, the more likely you’re to binge eat during the holidays. It’s also a good idea to think through what you’re going to cook and shop accordingly. If you go to the grocery store without a clear idea of what you’re going to prepare, you might end up with much more food, which means more calories and a bigger bill. Power-up With Protein “Protein is a party girl's best friend. Protein-rich foods like shrimp, salmon, poultry, eggs, low-fat dairy, and beans help to keep you satisfied between meals and feeling fuller longer. A bonus boon for seafood? This high-protein choice is also rich in heart-healthy omega-3s DHA and EPA.” Rima Kleiner, MS, RD, of Dish on Fish And if you’re short on time, you can always take advantage of a protein shake or smoothie. At Gelpro Australia, we offer a wide range of premium protein products to help you get through the holiday season without giving up your healthy routine. Don’t Pause Your Workout Schedule Of course, holidays are for relaxing. However, if you try to treat holidays like any other time of the year, it’ll be much easier for you to do what you regularly do. Whether it’s hitting the gym, quickly working out from home, or simply going for a walk, do not stop doing these things. Since holidays are full of fattier, more sugary, and caloric foods, moving as much as possible can help you maintain a healthy weight and speed up your metabolism. So, if you’re hesitating between eating another snack or playing Twister, always choose the latter. Avoid Unhealthy Foods “Here are my strategies that clients have found really effective for keeping healthy eating habits: Make unhealthy food inaccessible in the house. Willpower is a volatile thing, and it’s much more effective to change your environment. Ask family members or housemates to keep unhealthy food hidden. Out of sight is out of mind. Keep a habit tracker for days you didn’t snack. Recording your habits reduces the likely hood of you breaking the habit as you don’t want to ruin your progress. If you end up eating unhealthy food, make a healthy food choice as soon as possible. It’s really easy to spiral out of control, and the best way to combat this is to get back on the horse as soon as possible.” Oliver Bashforth, Head Coach at Blackridge Fitness Don’t Feel Guilty About What You Eat One of the most important things to remember during this holiday season is to enjoy it. Enjoy people around you, enjoy the food you eat and enjoy all the activities you do. And if you eat five cookies more than you planned, don’t get upset about it and focus more on the joy you experience when devouring them. “Food is designed to be pleasurable. So once we begin to notice how pleasurable healthy food choices are, we can substitute them for more and more unhealthy food choices, creating new pleasurable good habits that don’t leave harmful effects on our bodies as junk food does. Over time, new neural pathways are formed because of the neuroplasticity of our brains. So the new delightful habits of eating fresh fruit instead of cake become more deeply satisfying. Especially since the pleasure is not accompanied by any negative repercussions.” Bracha Goetz, Harvard-Educated Wellness Expert & Author of 39 BooksOf course, overeating isn’t good for you, but stressing over it is even worse. So, try to keep a cool head and do your best to maintain your healthy eating habits. Food is fuel for your body, so treat it with respect. Once you start perceiving food with delight and not guilt, it’ll be easier to sustain a healthy life balance. Avoid Labeling Foods as Good or Bad “This is a sure way to take the joy out of your holidays. If you have a few favorite holiday treats that you love allow yourself to enjoy them. You do not have to eat everything that is offered to you. Decide which foods you want to try and which ones you do not. There will be plenty of goodies everywhere you go. Be selective about which ones you want. You will enjoy the ones you decide to try even more when you do not force yourself to sample everything that is available.” Kerry Heath, LPC-S, NCC, CEDS-S & Writer at Choosing Therapy Lighten up Your Dishes Christmas staples are a must for most people to enjoy the holiday season to the fullest. However, if you want to take care of your body while still feeling festive, there are quite a few recipes you can find online to make your holiday dishes both tasty and healthy. If you have a chance, try to choose lighter, less caloric products for your Christmas dinner. With the number of products out there, it shouldn’t be hard to substitute some of the heavier ones with their low-fat counterparts. Or you can experiment and switch up your traditional dishes with some interesting modifications. Consider Intermittent Fasting “To combat the negative effects of indulging during holiday meals, I recommend fasting intermittently. There are three different methods to achieve fasting. The first method is to consume a shake for breakfast and lunch, followed by a sensible dinner in the evening. Healthy smoothies will significantly curb your consumption, placing you on a more liquid diet yet still satisfying your nutrients levels. Following the smoothies with a dinner that you enjoy made from whole, healthy food, not processed foods. Option two is to follow the 6-hour rule, which allows you to consume food for over 6 hours. For example, eating your first meal at noon, followed by dinner at 6 pm and no other meals until the next day at noon. This method gives your body an 18-hour window of rest from processing food and using its energy ondigestion. The last method is to juice cleanse or fast for 24 hours. This approach is for a more advanced candidate but will provide so many benefits of improved energy levels as well as hormone balancing and support. During holiday times, try fasting on odd days when you are not meeting with friends or family. It will help to reset your system after the days of overindulging.” Dr. Livingood, Owner & CEO of Dr. Livingood/ Livingood Daily Takeaway Maintaining your healthy eating and lifestyle habits might be a bit harder during the holidays. Yet, it doesn’t mean you cannot do it. If you try your best to sustain your physical and mental health by following the tips we mentioned in this article, you’ll be less likely to fall into the trap of holiday overeating. Remember that it’s your life, your diet, and your decisions. Do what you believe is best for you, listen to your body, and enjoy the good times with your family and friends.
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The Best Way to Get Protein on Keto
Protein consumption is one of the highly-debated topics among nutrition experts and the ketogenic community. You’re probably well-aware that restricting carbohydrates is one of the key concepts of a low carb keto diet, but what about proteins? If you try to follow a standard ketogenic diet, you’re most likely to encounter that it recommends moderate protein intake because too much protein might get you out of ketosis. In reality, it’s not true, and this guideline is a very common myth a lot of people new to keto fall for. Protein is one of the most vital macronutrients you can get from food. But how much protein is too little or too much if you choose to follow a keto lifestyle? Here’s our guide on how to get sufficient protein while on a keto diet and why it’s so critical for achieving your health and fitness goals. How Much Protein Should You Eat on Keto? Before we dig deeper into how much protein you should consume while following a keto diet, remember that everyone is different, and there’s no one-fits-all rule. The amount of protein you should eat will depend on your unique body type, activity level, and fitness goals. For example, if your weight is 75 kg, multiply this number by 1.3 to know an approximate minimum amount of protein you need to eat per day (75 x 1.3 = 97.5 grams.) To find out what your approximate maximum protein intake per day should be, multiply the same number by 2.2 (75 x 2.2 = 165 grams.) Now, you know that your approximate ideal amount of protein intake should be between 97.5 - 165 grams per day. If you’re only starting your keto journey, usually, you’d want to aim at getting 25% of your calories from protein. But again, note that if you have an active lifestyle and workout regularly, you might need to eat up to 2.2 grams of protein per kilogram of body weight (or 1 g per pound.) If you want to get the most out of your keto diet, calculate your daily protein intake first, and only then fat and carbs. “Your correct macronutrient distribution should be individualized so that you actually stay in ketosis. It’s best to see a registered dietitian to determine the best keto macronutrient ratios for you.” Amanda A. Kostro Miller, RD, LDN, member of the Advisory Board for Fitter Living Is Too Much Protein Bad for a Keto Diet? You have probably heard one of the most widespread beliefs among keto-ers that too much protein can affect ketosis because it might cause gluconeogenesis. Well, it’s about time to bust this myth. Gluconeogenesis (GNG) is a process of creating new glucose in your body from non-carb sources like protein, lactate, and pyruvate. The fundamental goal of the ketogenic diet is to empty most glucose stores. Consequently, many people assume that too much protein will make their body stop producing ketones and use glucose as the primary fuel instead. But if you stick to the scientific facts, you’ll discover that your body actually requires some glucose to survive. And gluconeogenesis allows for making just enough glucose to prevent you from dying when there aren’t enough carbs in your system. GNG is critical on a keto diet for a few reasons: It helps prevent low blood sugar (aka hypoglycemia) It helps refill glycogen stores in athletes It gives energy to the tissues that can’t use ketones Don’t forget that your body is a very sophisticated mechanism and, most of the time, it knows better what’s good and bad for it. That’s why eating too little protein might be much worse for you than too much of it. Increasing your daily protein intake can help your body produce enough glucose, get the required energy, and still benefit from a keto lifestyle. Protein Sources to Eat on the Ketogenic Diet The top four protein sources include meat, eggs, cheese, and nuts. However, keep in mind that some of these foods can still have quite a few carbohydrates (e.g., nuts), which can add up quickly if you consume your proteins without caution. The best proteins to eat on keto should be nutrient-dense or high in healthy fats from plants and seafood. That’s why what proteins you chose matter if you want to keep your carb levels low and avoid consuming too many saturated fats. “The great thing about Keto is since you’re relying on fat rather than carbohydrates for energy production, protein sources are quite numerous. The best protein sources will give you both the protein and fat simultaneously, without introducing carbohydrates. Whereas in a low-fat/low-carbohydrate diet, bacon and sausage would be off the list, on Keto, they’re A-Okay. Fatty fish, such as salmon, is an obvious go-to because, again, you’re getting both the protein and healthy fat here. Both monosaturated and polyunsaturated fats can qualify as healthy, and appear alongside heavy helpings of protein in foods such as whole eggs, nuts, avocados, cheese, fatty fish, virgin olive oil, coconut oil, and dark chocolate.” Brian Boyce, Professional Writer & National Qualifier NPC Men’s Bodybuilding, FitRated Here are some keto-friendly proteins you can incorporate into your diet. Low-Fat Dairy Low-fat dairy contains much less saturated fats and is an excellent source of protein. Consider using the low-fat options of these products to prepare your keto-friendly meals: Eggs Milk Cottage Cheese Cheddar Cheese Greek Yogurt Mozzarella Cheese Grass-Fed Ghee (5 Ways to Add Ghee to Your Keto Diet) Lean Meat Lean meat cuts from grass-fed/pasture-raised animals are the best types of meat to fit your keto diet. Try including these into your daily diet: Chicken Turkey Grass-Fed Beef Pork Loin Lamb With Fat Trimmed Off Rabbit Goat Plant-Based Proteins Almost all plants contain carbs. So, if you want to eat more plant-based proteins, you need to choose plants high in fibre. It’s the carbohydrate that your body doesn’t absorb. Here are a few vegan protein-based plants you can add to your diet: Tofu Broccoli Spirulina Soy Milk Nuts Seeds Edamame Seafood Seafood proteins are a great option for your keto diet. They’re nutritious and contain a lot of beneficial omega-3 fats. Here’s some for inspiration: Anchovies Salmon Mackerel Herring Cod Tuna Eel Mussels Crab Octopus Clams Lobster Sea Bass Trout Squid Shrimp Oysters Keto-Friendly Protein Products Feel free to include collagen into your keto protein shakes. It can help your joints be stronger, support your body tissues, and improves your hair, nails, and skin. But first, make sure to consider these five most important things when buying collagen protein. If you’re curious about experimenting with your keto meals, check out our Phat Performance products that can make your keto journey even more fun. And remember that no one knows your body better than you. That’s why you should always listen to it whenever you’re composing your diet and prepping meals. The Best Way to Get Protein on Keto “When following keto, it is understandable to become hyper-focused on fat sources, but sources of protein are just as important. Protein should also come from high-quality sources low in saturated fat. Along those same lines, fat sources should also come primarily from foods that offer *healthy* fats like mono, poly, and omega fatty acids. This means preferable protein sources include eggs, nuts, and fish.” Lisa Richards, Nutritionist at The Candida Diet Now you know that protein intake should be your number one priority, it’ll be much easier to include sufficient protein amounts into your keto diet and stop worrying about consuming too much of it. Just remember to follow these simple guidelines: Get your protein from healthy animal and whole food sources Avoid eating processed meats Pay attention to the amounts of carbs in high-protein foods such as nuts Prioritize protein, not fat Adjust your keto diet according to your fitness aspirations and health condition Spread the consumption of protein throughout the day And finally, enjoy the keto ride!
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How to Deal With Cellulite: Can Collagen Help?
Every year, people spend a lot of money to fight cellulite. Whether it’s personal fitness coaches, laser surgeries, liposuctions, or fancy creams, it’s still hard to get rid of it completely. If you’ve been trying to find the best ways to reduce the appearance of cellulite, you’re probably wondering whether collagen can help you do so. In this article, we’ll dig deeper into the advantages of collagen and how your skin can benefit from it. Are you ready to say “NO” to cellulite? Let’s dive in. What Is Cellulite? Even though we’re sure you know how cellulite looks when you see it, let’s discover its scientific explanation. Cellulite is the irregular fat build-up beneath the skin that pushes connective tissues out of shape. As a result, it creates a dimpled, lumpy “cottage cheese” look on your thighs, hips, thighs, buttocks, and arms. “To understand cellulite, you have to understand what collagen is. Collagen is a protein structure, and when it comes to cellulite, it's responsible for essentially keeping fat where it belongs. It's almost like a protective band. If this band tightens too much, fat can escape and rise up to the surface of the skin, causing what we know as cellulite. Collagen supplements work by providing more of the necessary protein to strengthen this band, which means fewer fat cells will get through.” Rex Freiberger, CEO of Discuss Diets If you’ve been obsessed with the idea to get rid of cellulite, you’re not alone. 85 - 98% of women suffer from cellulite. This issue is more than ordinary, and that’s why there’s nothing to be ashamed of. The good news is, you can focus on your health and figure out the ways to eliminate the appearance of cellulite without expensive surgeries and medical interference. Spoiler alert: collagen might become your most potent weapon in this battle. What Causes Cellulite and How Is Collagen Connected to It? With age, our skin slowly stops stretching, loses its elasticity, and starts rolling. But don’t worry, it happens to almost everyone. And, yes, even men. So, how is collagen connected to all of this? Firstly, collagen works from inside your body. It’s exactly where the cellulite appears. And unlike creams, it affects your skin from within, which is much more effective. Secondly, collagen works to strengthen the connective tissue, make your skin more elastic and reduce the signs of aging. It also helps you hydrate skin from the inside and thus, leave it firm and plump (in a good way). “Cellulite is a very common, harmless skin condition that causes dimpled skin that is uneven and lumpy on the thighs, buttocks, hips, and abdomen. It's also referred to as orange peel skin and affects both men and women, with a tendency to be more prevalent amongst women. It occurs due to the misshaping of connective tissues due to fat pushing through. Collagen can help improve the appearance of cellulite as it strengthens the connective tissues, hydrates and improves the elasticity of the skin from within.” Lina Velikova, Medical Advisor at Supplements101 In short, cellulite is a change in the look and texture of your skin. Collagen can slow down these changes and help you fight them without invasive medical procedures. A study published in the Journal of Medicinal Food looked into the effects of bioactive collagen peptides on the moderate cellulite of 105 healthy weight and overweight women between the ages of 24 and 50. They were taking 2.5 grams of collagen daily for six months. In comparison to the placebo group, those women taking a daily dose of collagen noticed a considerable reduction in the appearance of cellulite. The results were the most significant among women of normal weight. So I Just Start Taking Collagen Supplements Then? How Does It Work? As we always state, there’s no magic pill against aging, which is usually the main cause of cellulite. That’s why you need to have realistic expectations when it comes to collagen and other types of supplementation. Collagen can help you reduce the appearance of cellulite and improve your skin’s elasticity, yet, it won’t happen overnight. You should also note that it can’t fully reverse cellulite, but it can make your skin look smoother and healthier. If you want to see the benefits of collagen for the skin yourself, choose collagen peptide products that are made using collagen type I and III. These are the best types of collagen to promote the synthesis of collagen in the dermis layer of your skin and bring noticeable results. “I would recommend collagen peptides for cellulite. Bioactive collagen peptides are easier for your body to fully absorb, so less will be converted to waste.” Rex Freiberger, CEO of Discuss Diets Thankfully, there are tons of creative ways to include collagen into your daily diet. For example, you can add our Gelpro Advanced Marine Collagen Peptides into your favourite juice, smoothie, coffee, water, or any other drink you prefer. It’s 100% water-soluble, so you can experiment with mixing it into different meals too. Plus, it has no carbs, no sugar, and no fat. Our Advanced Marine Collagen is Type I Collagen, which is what our skin is made of. 3 More Ways to Reduce Cellulite Naturally Not being able to get rid of cellulite entirely doesn’t mean you can’t do anything to reduce its appearance. In this case, a few lifestyle changes can come in handy. Here are five things you can do to fight with those pesky skin dimples on your thighs, buttocks, or abdomen. 1. Exercise Regularly No one has cancelled moderate exercising yet. Except for being generally good for your health, it can also help you have firmer and smoother skin by increasing muscle weight and burning fat. You don’t have to spend seven days per week in a gym to keep yourself in shape. Here, consistency is the key, especially if you focus on your lower body. Choose the type of exercise you prefer and try to stick to your regimen. It can be swimming, jogging, dancing, cycling, or simply walking. As long as you do some physical activity, you’re already working towards eliminating the appearance of cellulite. 2. Maintain a Healthy Weight Strive for the balance. If you want to achieve good results and relatively soon, then you have to combine exercise with a healthy diet. Try to avoid processed food and products full of harmful sugars, fat, and carbs. “In addition to your supplement, you should try eating more foods which contain collagen or promote natural collagen growth. Bone broth is formed by simmering meat bones for hours, and sometimes overnight. It's filled with collagen so it's nice to strengthen your stomach so improve the immune system too. Both fish and beef are high in collagen. Foods which promote skin health and potentially the development of collagen include lemon, leafy greens such as kale and spinach, and vegetables containing vitamin A. You can eat as much as you want of these true, whole foods. They will help make your diet collagen-rich and clean, so your body and skin will be particularly healthy.” Lesley Reynolds, Co-Founder of Harley Street Skin Clinic With the number of recipes online, you’ll definitely be able to find meals that would be nutrient-dense, healthy, and delicious. And in general, excess body weight can cause many more health problems. That’s why staying fit and giving your body all the vital vitamins and antioxidants are critical to sustaining a healthy lifestyle. 3. Hydrate If you want your skin to stay plump and radiant, you need to supply it with enough water just like the rest of your body. Not only will it help you avoid dehydration but also maintain a healthy look of your skin. According to these recommendations, it’s advised to consume around 2.7 litres of water per day (including from foods.) Of course, the final amount of water you’re going to drink will largely depend on your health, age, gender, and activity levels. “Another method you can try is dry brushing, which helps reduce the appearance of cellulite. Alternatively, you can also try a coffee scrub to help remove water and toxins from your skin.” Lina Velikova, Medical Advisor at Supplements101 Bottom Line Is it possible to eliminate cellulite? No. Is it possible to reduce its appearance? Luckily, yes. Healthy lifestyle and collagen peptides are some of the ways that can help you prevail over cellulite. Are you ready to be patient, have a balanced diet, do enough physical activities, and maintain a healthy lifestyle? Then you’re on the path to success when it comes to reducing cellulite without medical interference. Note: always listen to your body and consult with your doctor first before adding new products to your daily diet.
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Collagen For Muscle Building? Here's How It Works.
If you’re a fitness enthusiast, you should know that it takes much more to build muscle than just lifting heavy weights. That’s why many gym goers turn to supplements to help them achieve their fitness goals. Collagen makes up between 1–10% of your muscle tissue. Collagen protein is critical for keeping your muscles strong and helping them function properly. Some researchers have also suggested that taking collagen may boost the synthesis of muscle proteins like creatine, as well as promote muscle growth after exercise. Yet, taking collagen supplements daily without following a healthy, clean diet and good workout regimen won’t help you wake up looking jacked. So, how does collagen work for muscle building and growth? Let’s dig a little deeper. What Is Collagen Protein? Collagen is one of the most abundant proteins in the human body, aka primary structural protein. It can be found in bones, ligaments, tendons, muscles, the GI system, and the vasculature. Apart from being a crucial building block for your body, it also contributes to healthier skin, nails, and hair. “I genuinely feel collagen should be labelled as a superfood! Want to build lean, solid muscle? Take Collagen! Incorporating collagen in your everyday life promotes the proper synthesis of muscle proteins like creatine and subsequently stimulates muscle growth. There are many reasons why I love collagen. Here are a few: if you have dairy/gluten/nut allergies, you're in the clear! Collagen [powder] mixes wonderfully in your AM coffee or beverage of choice. If you don't want to mix anything in your drinks, there are pill options as well. A few other benefits of collagen are: it boosts heart health, gut health, brain health, hair and nails, and increases metabolism. When to take it? Anytime! Ideally, I take it after my kuudose workouts or gym sessions to ensure my muscles are replenished with all the proper nutrients.” Sarah Gillette, Fitness Expert at Kuudose Collagen consists of 19 amino acids and 8 essential amino acids, including the main ones such as glycine, proline, hydroxyproline, and arginine. Glycine is a nonessential amino acid that is believed to be effective in boosting the health and strength of both humans and animals. Arginine is a semi-essential amino acid that is needed if your body undergoes regular physical stress from heavy training. That’s why it’s a pretty common supplement among fitness professionals. Arginine is vital for improving blood flow to active muscles and controlling blood pressure. It can also help heal wounds and injuries faster. Hydroxyproline and Proline are considered to be the essential amino-acids for whole-body protein synthesis. So, if you want to build muscle, proline has to be present to use protein properly. Also, just like arginine, proline contributes to wound and injury healing. Collagen Protein and Fitness Collagen levels in your body decrease with age, and it can also happen due to a poor diet. That’s when supplements come in to help replenish collagen stores. Here’s how collagen peptides can contribute to boosting fitness and athletic performance. “Collagen aids fitness recovery. Collagen can help you recover from exercise by helping to fuel your muscles with a high-quality protein source. During your workout, your body breaks down muscle tissue, and protein helps to repair this tissue. Grow those muscles and go back to the gym, feeling stronger! Collagen supports joint and ligament health as well. It helps to ease joint pain and reduce the risk of deterioration. Besides, collagen protein is an easy way to get that added protection.” Latoya Warner, Fitness Specialist & CEO at Lacey Warner Fitness Collagen May Improve Muscle Mass Since collagen is one of the main parts of your muscles, as its amounts decrease, so do your muscles. A German study suggests that post-workout collagen supplement can promote muscle growth if combined with exercising. There’s still not enough research to prove that collagen can help increase muscle mass in younger and healthier people. Yet, considering that collagen plays such an important role in muscle building, it has significant potential. As we mentioned earlier, collagen consists of such vital amino-acids as arginine and glycine, which are critical building blocks for creatine. And there is already enough research data proving that creatine helps increase muscle mass, build strength, and enhance athletic performance. Collagen May Alleviate Joint Pain Collagen is one of the key components of cartilage, which cushions and supports your joints. As you get older, this tissue becomes weaker, especially if you’re an athlete. This can lead to joint pain and even arthritis. Using collagen hydrolysate supplements can help reduce joint pain and specific symptoms of osteoarthritis, according to the 24-week study. Joint pain can be very unpleasant and limit your ability to exercise. Daily use of collagen peptides may help reduce joint pain, enhance mobility, and make your workouts more effective. Collagen May Prevent Sports Injuries and Speed Up Recovery No one likes injuries. Period. Not only sports injuries are painful, but they also prevent you from keeping a stable workout routine. Collagen might help you reduce the risk of injury and thus prevent you from losing precious training time. According to one of the studies, collagen supplementation can contribute to increasing the diameter of tendons in joints. As a result, it can help lower the rates of ankle injuries in athletes. And if you do get injured during a workout, your muscles recovery will depend on restoring muscle fibres and building scar tissue. As you might have already guessed, both of these processes require collagen to help you heal quicker. How to Properly Consume Collagen to Achieve Best Results? Honestly, there’s no magic time nor way that is believed to be the best to consume hydrolyzed collagen powder. Whether you decide to add it into your morning coffee, blend it into a protein shake or smoothie, or make colourful gummy bears out of it, it’s ultimately up to you. Don’t be afraid to experiment to find out what works better for your body. And, speaking about gummies, here’s how you can make delicious protein-rich rosewater gummies at home: Recipe by Henry Nankivell Ingredients: 3 tablespoons (45ml) of gelatin powder 90ml water 1 tsp beetroot powder 425ml water 125g honey 6 tablespoons (90ml) of rose water Directions: Grease and line a 20 x 20 cm baking tin with parchment paper. Alternatively use silicon moulds. In a bowl, stir the gelatin into the 90ml water. Set aside. In a saucepan over medium heat, add the water and beetroot powder and bring to a gentle simmer. Add the honey and stir until the honey is completely dissolved. Remove the saucepan from the heat and stir in the rose water. Add the bloomed gelatin and stir until completely dissolved. Pour the mixture into the tin/mould, and place into the fridge to set. Can Collagen Supplementation Help Maintain Muscle Mass? Even though more research is still needed to unravel the full potential of collagen hydrolysate for muscle growth, the existing data suggest that collagen peptides can help reduce joint pain, speed up recovery after sports injuries, and contribute to muscle building. However, to benefit from the consumption of collagen supplements, you need to maintain a healthy, clean and protein-rich diet as well as exercise regularly. Besides, since collagen is one of the most commonly found proteins in your body, it contributes to your total protein intake and thus can help you maintain the desired muscle mass. So, depending on your workout goals, you can try introducing collagen together with other sources of protein into your diet to enhance your fitness performance. However, always remember to consult your doctor before starting a new supplementation regimen. If you’re looking for high-quality collagen protein, feel free to check out the entire range of Gelpro organic protein products. And don’t hesitate to contact us if you have any questions or concerns.
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Weak, Peeling Nails? Get Stronger Nails, Starting Today
With age, your nails become weaker, more brittle, and prone to splitting. Peeling and thin nails can also indicate some underlying health issues or nutrient deficiencies. Thankfully, it’s much easier to get stronger nails than achieve any other long-term beauty goals. Introducing a few changes to your lifestyle and maintaining a healthy diet can help you get those stronger nails you’ve been striving for. Consider this: daily bioactive collagen peptides treatment has proven to boost the growth of fingernails by 12% and decrease the frequency of broken nails by 42%, according to the 2017 study. In this article, we’ll discover the benefits of collagen peptides for nails and provide you with a few tips to help you grow stronger and healthier nails faster. Are Your Nails Thin & Brittle? This Might Be Why "Nails can be thin or brittle for a variety of reasons. Thin, weak or peeling nails may be caused by a lack of essential fatty acids in the diet, which can make nails dry out and start peeling. Another cause can be damage to the nails, either by trauma or prolonged application of nail extensions. After removing them, nails can become very sore, and as they take time to regain their health, will be very thin and weak. Long-term illness or some medications can also cause the nails to be thin and weak. When we're ill, our body isn't functioning as it should, and this possibly includes lower blood circulation. Thus, not nourishing the skin or nails may lead the skin cells not to reproduce as effectively as they should, causing the nails to become dull, dehydrated and grow slower." Alison Angold, Fully-Qualified Beauty Therapist at Beauty Taming The Beast Environmental Factors The free radicals that affect your skin can also damage your nails and hair structure. Collagen in your body protects your skin cells from this free radical damage and fights its harmful effects. As you age, the levels of collagen in your body decline. As a result, your skin, nails, and hair become more susceptible to various environmental stressors. Collagen & Nutrients Deficiency Did you know that collagen is one of the main proteins in your nail beds? In fact, it’s also one of the most prevalent proteins in your body. Thin and brittle nails can be a sign that your body needs more collagen and other vital nutrients like Iron, Vitamin C, Zinc, Protein, and Omega Fats. Stress Emotional and physical well-being has a tremendous effect on your health. Stress can negatively affect not only your skin but also hair and nails, making them weak and more prone to breakage. Avoiding stressful situations and having a proper work-life balance can help you stay more positive and prevent various health problems, including brittle nails. 10 Ways to Grow Stronger, Beautiful Nails Luckily, you don’t have to worry about spending a fortune when it comes to getting your nails healthy and strong. Here are a few things you can introduce to your daily life to prevent your nails from peeling and chipping. 1. Drink Water As simple as it might sound, drinking enough water is not only critical for your overall health but also the structure of your nails. They need to be hydrated just like your skin. If you want to have strong nails, ensure that you drink plenty of water every day. 2. Avoid Chemicals Even though nail polish looks nice, it’s not good for your nails. Most nail polishes and nail polish removers contain harsh chemicals that can easily damage your nails. If you still want to keep on painting your nails, look for non-toxic nail polishes and nail polish removers without acetone. Also, let your nails breathe from time to time by taking breaks between reapplying nail polish. “Use of indiscriminate acetone nail polish removers, repeated coating of nail polish over months without removing them, using hand sanitizers or frequent washing of the hands without moisturizing it subsequently (very relevant right now during the COVID times) could make the nails flake and crumble.” Rashmi Singh, Board-Certified Dermatologist at ZELEN Life 3. Get Enough Collagen Your nails and hair are made of keratin. Proper collagen intake can help you increase the synthesis of keratin. It can also help you make your nails stronger and improve their appearance. “Use high-quality collagen. Collagen is made naturally by the body and makes up a very large portion of our body structure. It is found abundantly in skin, hair and nails. As we grow older, the body slows down in producing collagen and it affects the overall health of your skin, hair, and nails. Consuming it as a supplement is a great way to keep your nail strong and healthy. I have been doing these for months now and it has significantly improved the overall health and appearance of my nails. Hope you found this helpful as well! Let me know if you have more questions.” Essie Button 4. Do Not Soak Your Nails in Water Too Much Of course, it’s not possible to prevent your nails from “touching” water completely; however, you can try minimizing their exposure to water. Soaking your nails in water for a long time might lead to weak and brittle nails. You can avoid it by using gloves when doing dishes and cleaning or try keeping your hands out of water when taking a bath, for example. 5. Do Not Use Your Nails as a Tool Need to open something? Forget about using your nails. Otherwise, you’ll simply break them and make them even weaker. Use your fingers or a specific kitchen tool to open jars, soda cans, etc. We know that it can be hard to resist taking advantage of your nails, but they’re not as hard as you might think. 6. Follow a Healthy Diet It’s not a secret that what we eat affects our bodies and how we look. The same is for your nails. A diet that contains a variety of healthy foods, vitamins, antioxidants, and amino acids can help you grow your nails stronger and faster. “A balanced diet, along with a quality multivitamin, and collagen supplements can give you the best chance at stable and healthy nails. Eating foods that are rich in biotin, iron, and magnesium such as bananas, egg yolks, fish, milk products, and whole grains can help your nails be stronger and better looking.” Lina Buk, Beauty Expert & Founder of Nail Art Gear 7. Cut Your Nails As much as you’d want to have those nicely-shaped long nails, in reality, longer nails break more frequently, and it’s harder to maintain them healthy. On the other hand, it’s much easier to take care of short nails and make them look strong and healthy. 8. Avoid Gel or Acrylic Nails For some occasions, you might want to use gel or acrylic nails, however, try not to wear them all the time. It might cause your nails to peel and break as well as make the skin around your nails age faster. 9. Moisturize Your Nails Using lotion or hand cream is an excellent way to moisturize your nails, especially after using a nail polish remover that might dry out your nails. Or you can also try making it a habit to apply hand cream every time you wash your nails. “Moisturize your hands constantly. Just like how coronavirus made you sanitize your hands as often as necessary, you need to moisturize your hands as well - maybe not as often as sanitizing, though. Constant application of alcohol on your hands can make them dry. It also removes natural cuticle oil which repairs and nourishes the nails.” Essie Button 10. Take Care of Your Cuticles Cuticles act as a barrier that protects your nails. That’s why it’s important to nourish your cuticles with a cream or oil. And if you don’t really like how your cuticles look, try pushing them back instead of cutting them to avoid inflammation. The Best Collagen Skin, Hair & Nails Formula Your nails can say a lot about the state of your health, just like your skin and hair. Since natural collagen levels in your body decline with age, you should make sure to provide your body with what it asks for. Apart from making a few changes to your lifestyle and using home remedies for nails, you can try introducing collagen peptides to your daily diet. “Hydrolysed collagen peptides are easy to incorporate into any diet. They are tasteless and can go in anything from smoothies to cooked food. The body sends them to where they are needed the most. So you might notice, first, that you think better from the boost of collagen to your brain, or that the supplemented collagen relieves pain in your back or wrist. It takes a little longer for collagen to make it to the skin, hair and nails. Once it does, a more beautiful appearance is the really nice side effect.” Ghanima Abdullah, Cosmetologist & Beauty Consultant at TheRightHairstyles.com Collagen may help you: Get stronger nails Protect your nails from external damage Improve their appearance Promote natural nail growth If you have ongoing problems with thin and brittle nails or have any health concerns about introducing new products to your diet, consult your doctor first.
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13 Healthy Natural Hair Tips You Need to Know
“Bad Hair -- Don’t Care” is fun... until you have bad hair every single day. Soft, shiny, and healthy-looking hair is something everyone strives for. However, this goal might not be as easy to achieve as they show it in tv commercials or glam articles. Expensive shampoos and frequent hairdresser appointments aren’t enough to maintain your hair in great condition and promote its growth. If you want to improve your hair structure and make it look naturally healthy and beautiful, you need to adjust your lifestyle, diet, and habits accordingly. So, what does it take to find the perfect hair routine that would save your hair from damage, dullness, thinning, and dryness? It’s time to get to the bottom of it. Tips & Best Practices for Healthy Hair More than 74% of women admitted that they feel less confident on a bad hair day, according to the Redbook poll. If you also tend to feel down when it becomes hard to handle your own hair, here are a few things you can do to get that glossy, tv-star hair you’ve always dreamt of. 1. Know Your Hair Type To create the most effective hair care routine, you need to know the type of your hair and choose the products that would enhance its natural beauty. So, first, define whether your hair is straight, wavy, curly, or kinky hair, and go from there. Each type requires different care, so don’t overlook it. 2. Do Not Wash Your Hair Too Frequently Of course, everyone’s hair is different, and there’s no one-fits-all suggestion on how many times you should wash your hair. Generally, try to do it once in 2-3 days to prevent your hair from drying and losing its natural shine. However, if you’re an avid fitness enthusiast or have very oily hair, wash it as many times as you feel your hair needs it. 3. Condition Properly While the shampoo takes care of your scalp, conditioner ensures your hair is moisturized from top to bottom. Try to experiment with different brands and types of conditioners to find the one that wouldn’t leave your hair greasy afterwards. When applying, pay more attention to the ends and mid hair to ensure it’s well hydrated. “Coconut oil has some of the best ingredients for natural hair strengthening and color you can find. Other than being a natural ingredient, you can purchase it at any superstore and use it for different purposes, whether it's cooking, looking after your skin or your hair. Apply a small amount of coconut oil onto the palm of your hand, rub it together and run through your hair. Leave it for a couple of minutes and wash it off. After a few uses, you may start to notice more colour in your hair, less split ends and an overall increase in strength of your hair.” Dr.Giuseppe Aragona, General Practitioner, M.D. at Prescription Doctor 4. Maintain a Healthy Diet What you eat directly affects your hair condition. Just like any other part of your body, hair requires sufficient amounts of nutrients to stay strong and healthy. For example, people who are struggling with hair loss might have an excess of vitamin A or iron deficiency. So, if you want to ensure your hair grows faster and stays healthy, try including fish, nuts, eggs, milk into your diet and drink plenty of water throughout the day. A balanced diet that combines proteins, vitamins, minerals, and carbohydrates is the key to achieving your hair goals sooner. 5. Trim Your Hair Regularly Unlike one of the popular myths sate, trimming your hair is important to keep it looking healthy and neat, not to boost its growth. If your goal is to grow hair, then focusing on your diet should be your number one priority. Also, don’t forget that hormones and genetics define how fast your hair grows. Trimming your hair once per 6-8 weeks should be enough to keep it strong, get rid of split ends, and make it easier to handle. Bad Hair Habits You Need to Get Rid Of Apart from introducing new healthy habits into your daily life, it’s critical to eliminate the bad ones too. Here are a few bad habits you need to get rid of to protect your hair: Fad Diets As tempting as they might seem, fad or crash diets can negatively affect your hair by decreasing protein levels in your body and leading to hair loss. If you don’t want to lose more hair than needed, make sure to look after your diet and take care of any eating disorders. And if you strive to impose your eating habits, check out these five nutrition hacks to make your hair stronger. Smoking & Alcohol You probably already know that excessive drinking and smoking has a very negative effect on your health. However, did you know that these activities impact your hair too? Smoke contains tons of toxic chemicals that slow down your blood circulation, which leads to the poor blood flow to your hair follicles. Alcohol makes your body use protein to reduce acidity, which means it takes away protein that helps your hair grow. Stress It’s not easy to control your stress levels always stay calm. it would be best if you tried to reduce stress in your life. Emotional stress and shocking events can ruin the hair growth cycle and lead to hair thinning and even loss. That’s why it’s vital to avoid stressful situations as much as possible. Make sure you get enough sleep, exercise regularly, and find activities that make you feel happy. “Some of the most damaging processes we can do to our hair are color processing, applying relaxers, and heat styling. All of these are chemical processes that can literally break the bonds in hair, resulting in split ends, broken-falling off ends of hair. Another huge mistake is conducting these processes on your own hair if you are not a licensed professional. Licensed professionals have the expertise on how to properly use products, and they have access to better quality products that you can find in the stores. There are certain products that you can use on your hair that will aid in preventative care. It is important to pay attention to your hair. If you are seeing excess damage, and you are doing any of these processes on the regular, these protective products will not reverse the damage done and you should lessen the frequency of these processes such as relaxing the hair or coloring.” Vanessa Thomas, Cosmetic Chemist & Founder of Freelance Formulations The Hair Care Routine That Will Become Your New Habit Now that you know what it takes to have healthy and shiny hair that can take a breath away, here are a few simple guidelines you can follow to perfect your hair care routine: 1. Brush Your Hair Before Washing Your hair is much weaker when wet. To avoid brushing or combing wet hair, try doing it before you wash your hair. This habit will help you prevent hair damage and eliminate painful feelings while detangling it. If you must brush your hair when it’s still wet, start doing from the ends and part by part. 2. Avoid Hot Showers Scorching hot water doesn’t do any good to your hair, unfortunately. It can make your hair dry and make coloured hair duller. If you switch to taking lukewarm showers, both your hair and skin will be thankful. And if you’re ready to go the extra mile, you can try rinsing your hair with cold water at the end. 3. Get Some Added Support If you see that you cannot get enough vitamins and minerals from your current diet or simply want to improve it, make sure you take all the necessary vitamins your body needs. 4. Do Not Overheat Your Hair Try avoiding using blow dryers and other hot styling tools. The heat has a terrible effect on your hair and makes it more susceptible to breakage. So, if possible, let your hair air dry as much as possible to regain its natural strength and prevent it from becoming thinner and less radiant. If you need to use a blow dryer, keep it at a cooler setting and use heat protecting sprays. 5. Let Your Hair Relax Just like you, sometimes, your hair needs to have some off time. If you want to help your hair be healthier and look nicer, let it take a break from ponytails, braids, dying, and blow dryers. Let it be natural and relax from all the negative environmental effects. For example, next weekend might be a perfect time to put on that nice-smelling hair mask and give your hair a chance to dry by itself and regain its strength. “There are many ways in which meditation can help with your hair. Meditation reduces stress, increases circulation, and helps eliminate toxins, all of which can help with hair growth and health. Stress causes cortisol to increase. Cortisol causes hair to move out of the growth phase and into catagen, which can cause hair to fall out. Meditation reduces stress, and in turn, reduces cortisol, to prevent this problem. Meditation also increases blood flow to the scalp, which leads to more oxygen to nourishing hair cells, ultimately improving the physical appearance of hair. Meditation also improves breathing, which leads to increased secretion of toxins through sweating. The human body is designed to remove approximately 70% of toxins via the breath, so by improving the quality of our breathing meditation helps to remove toxins, which in turn reduces the risk of alopecia (bald spots) along with other hair related problems. I’d personally recommend adding twenty minutes of gentle breathing meditation to your daily practice to help your hair to stay healthy.” Paul Harrison, Meditation Teacher and Creator of The Daily Meditation Check out our NutraColl Beauty Collagen . Collagen and beauty is a pairing you’ll love!
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Collagen & Anti-Aging: The Secret Is Hidden in a Protein Shake
If you’re over twenty-five years old, you’ve probably done some research about how to maintain your skin younger and slow down the aging process. And you might have noticed that when it comes to anti-aging, the buzzword “collagen” prevails the most. So, why do all the skincare and nutrition products rave about collagen? Is it really the answer for that glowing and elastic skin? Let’s dig deeper to discover more about this protein, and how it may help you stay young and beautiful. Aging and Collagen Production Collagen is the most abundant protein in our bodies. It consists of four fundamental amino acids: Proline, Glycine, Arginine, and Hydroxyproline. In fact, almost 70% of your skin is made up of collagen. That’s why it’s so vital in your anti-aging efforts. Since this connective protein consists mostly of non-essential amino acids, your body can produce then on its own if your diet is full of them. Yet, with age, this process becomes only slower. “The production of collagen is continuous, throughout our lifetime. In our 20’s production will slow down and that causes the skin to thin and wrinkles to appear. Illness, genetics, diet, emotions and environmental exposure can influence collagen loss.”Tsao-Lin E. Moy, L.Ac., MSOM, Integrative Healing Arts What age do you start losing collagen? Collagen production, aka collagen synthesis, decreases as early as your early twenties. It’s the main reason why you start noticing wrinkles on your skin, and why it becomes duller. That’s when high-quality collagen hydrolyzate comes in handy in your anti-aging diet. You can find it in powder and add it to your favourite protein shakes every morning. “ Collagen fibres break down or no longer regenerate, and lead to a “deflation” effect on the surface of the skin. After 30, our collagen levels start to drop by 1.5% per year. Research indicates that by the age of 40, the body’s ability to produce collagen decreases by 25%. By age 60, it has decreased by over 50%. Collagen contains different proteins that serve separate purposes within the body.”Trey Triplette, Certified Performance Nutritionist, 3natural Bionutrition® Collagen protein supplementation may help you keep your skin more elastic, hydrated, and reduce the appearance of deep wrinkles. What age should I take collagen? At the age of 21, your body’s collagen production declines, and the existing collagen starts breaking down. Just to compare, at the age of 60, your collagen levels will be twice as low as opposed to when you’re twenty-one years old. “Collagen is worth taking at any age really. Although you start losing it around 21 years old, and the benefits become more pronounced after 40, children naturally need more of it to support their growth. So you can take it later in life to make up for collagen loss, but taking it earlier in life to hedge against collagen loss later in life is also perfectly valid.”John Fawkes, Certified Nutrition Coach & Trainer at The Unwinder Collagen protein supplementation may help you keep your skin more elastic, hydrated, and reduce the appearance of deep wrinkles. It can also contribute to suppressing skin sun damage and photoaging. Can Collagen Reverse Aging? “The short answer to this is no. It cannot reverse aging, but studies show it can improve skin elasticity. It will not reverse wrinkles that you already have, as some people seem to think.”CJ Mallonee, MS Of course, no miracle cure can help you stop the aging process. Yet, there’re a few things you can do to slow down this process. Mainly, it’s all about maintaining a healthy balanced diet and having an active lifestyle. Introducing collagen into your diet can help you: Enhance skin elasticityCollagen improves skin’s resilience and hydrates it. According to this study, 91% of participants stated that they experienced fewer problems with dry skin after regular collagen supplementation. Reduce the appearance of wrinklesBeing one of the main proteins in our body, collagen is known for contributing to a younger and healthier look. Consuming enough collagen through supplementation may help you reduce the depths of wrinkles and their amount. Decrease cellulite and stretch marksEven though it’s nearly impossible to get rid of natural stretch marks and cellulite, collagen supplementation can help you reduce their appearance. It can boost skin’s thickness, longevity, and make it look naturally smooth, healthy, and radiant. The Best Collagen for Anti-Aging and How to Use It “Studies show that collagen can improve skin elasticity and bone density. Make sure to get collagen that is hydrolysed, as it is more easily absorbed by your body.”CJ Mallonee, MS If you’re looking for something to start with, Hydrolyzed Collagen and Beauty Collagen may be good additions to your diet. Our favourite way of consuming this superfood is adding collagen powder into a protein shake. Just mix a daily amount of collagen (1-2 scoops), and you’re already halfway through towards maintaining healthy and youthful skin for longer. “2018 study concluded that marine sourced collagen (type 2 collagen) might have the ability to reduce signs of aging by providing a protective role in the skin by improving the activity of antioxidants. There are at least 16 types of collagen, but it's estimated that 80 – 90 percent of the collagen in the body consists of types I, II, and III. Type II collagen has been shown to have the highest bioavailability (absorption) when ingested orally. With that being said, it’s able to be absorbed in a much higher rate than other collagens and will host the most benefits when it comes to our skin. Many type II collagens have been formulated into powders that one would mix with their drink of choice, the recommended dose is 11 grams per day.” Loren Richter, CEO/Founder at BlueBiology Here’s, for example, a delicious recipe of a Collagen Shake for all the coffee lovers out there: Ingredients: 1 cup cold brewed coffee 1 cup almond milk 1 ripe banana 2 tablespoons of Peptipro Collagen Hydrolysate powder 1-2 teaspoons of ground flax meal 1 teaspoon of raw honey 1 teaspoon of cinnamon powder Ice cubes to serve (optional) Cacao powder or nibs to sprinkle (optional) Method: Place all the ingredients in a blender and blitz for a few seconds until smooth and creamy. Pour into a glass over ice cubes and sprinkle with cacao nibs or powder. The coffee will naturally separate to the bottom if not drunk immediately. Stir to incorporate and enjoy! Plus, you can come up with so many variations of a protein shake that you’ll never get bored with your collagen routine. The Bottom Line As much as we want to stay young for as long as possible, it’s not how our bodies work. However, even if no magic can help us stay forever young, we can still maintain healthy and glowing skin. Always remember to consult your health care professional before introducing new items into your diet. * This article is for general information only and not intended to cure, diagnose or treat or recommend anything.
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Collagen & Beauty: A Pairing You’ll Love
The word “collagen” has been travelling around the internet for quite a while. Apart from being a widely-used buzzword in the beauty and lifestyle industry, collagen does play a critical role in your health and aesthetics. Our bodies naturally produce collagen; however, with age, this process slows down. Consequently, the need for this type of protein grows. That’s when collagen supplements may come in handy. Today, we’re taking a more in-depth look at how exactly collagen works, its effects on your skin, hair, nails, and whether it can be your loyal friend in the anti-aging battle. What is Beauty Collagen? Collagen is the most prevalent protein in the human body as it accounts for 75-80% of all protein in it. It helps your skin stay radiant, elastic, and strong. It also contributes to maintaining your hair, dental, joint, skeletal, and muscular health. This type of protein is usually found in the dermis, aka the middle layer of your skin. It boosts the growth of new skin cells to replace the dead skin cells and enable faster skin cell turnover. The best thing about it is that it’s re-absorbable. It means that collagen can be broken down and used to promote your body's natural collagen production processes. Here’s what might cause your body to produce less collagen: Low vitamin C intake: This vitamin is required to produce collagen. Smoking: Tobacco smoke contains chemicals that might damage elastin and collagen in the skin. Sun: The UV rays can cause wrinkles, pigmentation, and dull skin. Sugar: High blood sugar can contribute to creating specific molecules that can ruin collagen proteins. Pollution: Exposure to environmental pollutants can create free radicals that negatively affect collagen by advancing protein oxidation. “Collagen is the most abundant protein source in your body and is a major component for the health of your skin, hair and nails, Collagen plays a vital role in keeping our skin elastic, hydrated, strong, and youthful. As we age, we naturally produce less collagen which leads to wrinkles and saggy skin, however including collagen in your diet, helps to improve the health of your skin, reversing or delaying the aging process.” Allison Thibault MS, RDN, LDN, CDN, Founder of VivaTotalHealth Does Beauty Collagen Work? Before you start experimenting with all the possible collagen beauty supplements and skincare products, you should know what will work best for you, and if it’ll work at all. Here are some interesting studies we came across: The first study showed that after 12 weeks of intaking collagen peptide supplements, 70 participants (women aged 40 to 60) had fewer wrinkles, more elastic and better-hydrated skin. Another study concluded that women who drank daily collagen drinks during the 12 weeks showed improvements in wrinkle depth and skin hydration. Also, one more study suggested that the intake of collagen peptides help your body stimulate natural collagen production. Of course, there’s a lot of room for research when it comes to the use of beauty collagen supplements and their impact on your physical health, the studies mentioned above prove that there’s hope. “Not only is collagen beneficial for our bone and skin health, but collagen also plays a role in our pelvic and digestive health. Collagen supplements can also renew and revitalize the way you look and feel. It can even cause wrinkles and other fine lines to minimize, as well as help prevent new ones from forming. A lot of my patients who supplement with collagen say they see their nails growing stronger and their hair growing in thicker and longer than ever before. Some have even reported that after supplementing collagen into their diet for about four to five months, they have seen a decrease in scars and scar tissue visibility.” Dr Anna Cabeca So, while scientists work on coming to a final verdict, don’t hesitate to introduce collagen into your diet and analyze the results yourself. Just remember that all bodies are different, and what could have made your friend’s nails stronger and skin smoother, might not necessarily work for you. Plus, it’s always better to consult with your health care professional before opting for any supplements in general. Collagen Beauty Benefits Can’t wait to get the dose of a collagen beauty boost? First, let’s see how your skin, hair, and nails can benefit from it. “Collagen is responsible for your skin’s firmness; the ability to bounce back. It will bring back your youthful glow while diminishing fine lines and dark circles. Your hair will once again have a healthy shine while your nails will grow strong as ever.” Dr. Kellyann Petrucci, MS, ND. Collagen Benefits for Skin Since the skin is the biggest organ, you probably want to keep it as smooth and plump as possible. Three proteins, keratin, collagen, and elastin, are responsible for your skin’s structure and strength. So, let’s see what the benefits of collagen for the skin you can leverage to reach that goal. Collagen can make your skin firmer and more elastic. Higher levels of collagen make your skin look more supple and reduce visible signs of aging. It can increase your skin’s hydration levels. Beauty collagen can help you reduce wrinkles and skin sagging. “Did you know studies prove collagen protein slows and reverses the signs of skin aging? These studies have shown adding collagen to your diet has the power to: - Repair skin while you sleep - Restore elasticity - Hydrate your skin - Get rid of sunspots, fine lines, and wrinkles - Heal eczema, acne, and other skin irritations In one double-blind, placebo-controlled study, for example, women between the ages of 45 and 65 received either a collagen peptide supplement or a placebo for eight weeks. The results were nothing short of astonishing. At the end of the eight-week treatment period, the group taking collagen experienced an average 20.1% reduction in eye wrinkles when compared to the placebo group—and the maximum reduction observed was 49.9%! Four weeks after the treatment stopped, the collagen group still showed an average 11.5% reduction in wrinkles. In addition, at the end of the study, the researchers detected a 65% increase in procollagen (a building block of collagen) and an 18% increase in elastin. These are amazing results—better than anything you’ll get from even the most expensive wrinkle creams on the market. And they prove that adding collagen to your diet is a powerful way to get the younger, smoother skin you want.” Dr. Kellyann Petrucci, MS, ND. Collagen Benefits for Hair Dreaming of that silky and flawless hair? Good news is, you can have. Here’re some benefits of collagen supplements for hair that can make it strong and beautiful at the same time. “Your hair is primarily made up of keratin. Keratin is made up of a variety of amino acids, some of which can be found in collagen. With this in mind, collagen benefits hair by enhancing optimal keratin production for overall hair health. When keratin is being adequately produced it promotes hair growth and stronger hair follicles.” Adina Mahalli, Hair and Skincare Expert at Maple Holistics Collagen is potentially good for hair growth since it produces amino acids that can be beneficial for building keratin (a protein that your hair is made up of.) Beauty collagen can prevent your hair from becoming thin and breaking. Collagen for hair strengthens your dermis (a skin layer that contains the root of a hair follicle), maintains it healthy, and helps prevent age-related hair loss. Collagen can contribute to saving hair roots from damage. It provides antioxidants to fight free radicals and keep your hair healthy. Afraid of grey hairs? Again, thanks to its antioxidants, beauty collagen can protect your skin cells and prevent greying. Collagen Benefits for Nails The nail bed mainly consists of keratin and collagen proteins. So, is collagen good for nails? Let’s take a look at what it can do to make your nails better. Beauty collagen is high in the amino acid called arginine that can contribute to nail growth. Collagen protein powder can prevent your nail from chipping/cracking and strengthen them. Collagen stimulates fibroblast cells (typical cells of connective tissue) and, as a result, boosts nail collagen metabolism from the inside. Although there’s no universal agreement on how to measure the effectiveness of collagen supplements, some studies have shown that collagen may have a few benefits for your hair, skin, and nails.
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