What's the best time to take collagen?
The timing for taking collagen supplements depends on why you take them. So, what's the best time to take collagen?
If you have experienced gases or gut issues with these supplements, it is best to have them blended in with your smoothies or a cup of coffee in the morning. If you want a good night's sleep, you can take it at night with a glass of milk.
Regardless of when you take your collagen supplement, it can boost your health just as effectively. It’s good to take supplements consistently and use pure and high-quality collagen. Click here for your Health Nut Collagen Powder.
You’ve probably heard different things about the best way to drink collagen powder, and still, you may wonder- should I take it on an empty stomach in the morning or right before going to bed as the skin replenishes itself while you’re asleep?
Is the best time to take collagen in the morning?
Most people consume collagen by adding it to their morning coffee. People do this to mask the chalky taste attributed to most collagen powders.
Not a coffee fan? Don`t worry, simply scoop, stir and sip to get your daily morning dose of beauty. Easy to mix even with simple cold water.
Post meals as a midday snack
As we know, collagen is a protein so some people think that the best time to take collagen is post meals as a midday smoothie or coffee will help keep them fuller for longer. As a result, they won’t be as tempted to reach for something less healthy later in the day.
However, the truth is, how well your collagen fills you up, depends on what you take it with. Mixing it in a smoothie will fill you up for much longer as compared to taking it simply with cold water.
Benefits of collagen before going to bed
Some people claim collagen is more effective at night as our body naturally recovers while we sleep. But this may be just a theory. However, collagen supplements work equally well when taken at bedtime or in the morning.
Collagen On-The-Go
All you need is easy to carry a dose of collagen on the go and drink anytime throughout your busy schedule.
The best time to take collagen can be at any time of the day!
Our stomach can absorb collagen whether you take it with or without food. The important thing is that the best time to take collagen is on a convenient routine — whether it be a scoop of powder in your morning or before you hit the pillow at night.
Biotin vs. Collagen
Each hair follicle consists of keratin protein cells rooted in the skin’s dermis by a hair bulb. Blood vessels deliver hormones and nourish each hair follicle to keep them growing healthy and strong. However, if your hair is falling out at the roots, there may be something wrong with your overall health. It might be worth considering biotin vs. collagen as an additional supplement to your diet.
If you struggle to get the necessary vitamins and minerals, your hair can take a knock. Instead of redirecting nourishment to the hair follicles, your body focuses on keeping your organs functional. The medical term for severe hair loss in men and women is alopecia. Doctors check on alopecia patients by looking at their diet, habits, stress levels, and medication to identify the actual cause of the problem.
If your doctor cannot diagnose a problem or you want to grow your hair thicker, consider taking collagen vs. biotin supplements to treat hair loss and keep your skin healthy. So, biotin vs. collagen - what are the differences?
What is Biotin?
A better understanding of the differences between biotin vs. collagen is important when deciding which supplement is better suited for your needs. Biotin is a B-complex vitamin, also known as vitamin B7 or B8, vitamin H, or coenzyme R. It’s found in many common foods such as eggs, milk, nuts, grains, and fatty fish. As a vitamin, biotin’s role is to help manage metabolic reactions and assist the human body when it processes fats, proteins, and carbohydrates in food into energy by shifting carbon dioxide between molecules.
Biotin also plays a role in blood sugar regulation, cell growth, and metabolizing fatty acids. Women who are undergoing pregnancy or breastfeeding would greatly benefit from biotin as well. If you eat a healthy and balanced diet, you’re probably already getting all the biotin you need. Biotin is water-soluble, which means it dissolves in water so excess biotin is flushed out of your body when you urinate.
Biotin deficiency is fairly uncommon but it does happen for some patients; brittle nails, flaky red rashes, and hair breakage or hair loss are some of the symptoms of biotin deficiency. This is one of the few medical situations a doctor would prescribe a biotin supplement. However, if no deficiencies are present and you continue to take additional biotin, you may experience acne breakouts.
What is Collagen?
Collagen is the most abundant protein in the human body. This fibrous protein serves as the structural building block, found in connective tissues like the skin, ligaments, joints, tendons, and cartilage surrounding organs. Collagen is also present in the muscles, bones, vertebral discs, teeth, corneas, and blood vessels, keeping these parts moist and lubricated.
When there is sufficient collagen in the body, patients will have strong nails, thicker hair, and healthy skin. As soft collagen works throughout the body, it reduces joint pain, builds lean muscle mass, heals wounds, and improves the overall condition of the skin. Since collagen production decreases with age, collagen supplements are often recommended to fight against aging.
Unlike biotin, collagen is insoluble in water and needs to be broken down so your body can absorb it. Processed or ‘hydrolyzed’ collagen is commonly found in capsule, chewable, or powder forms. In cooked foods like bone broth, collagen protein turns into Gelatin. Check out our range of specialised collagen powders here.
Biotin vs. Collagen: Which Supplement Is Better for Hair Growth?
Biotin vs. collagen is often recommended by dermatologists and hair experts because each supplement is believed to promote benefits for the hair, skin, and nails. However, they work differently from each other, and collagen is thought to be better for hair growth.
As a vitamin, biotin primarily supports hair health by breaking down macronutrients in the body for cell renewal and growth. On the other hand, collagen directly promotes hair follicle growth through amino acids and proteins. Collagen also strengthens the scalp’s dermis and helps antioxidants fight free radicals which damage the hair.
Notably, collagen is an anti-aging protein and can even prevent age-related hair loss. Having more collagen in your skin’s tissues replenishes its cells and keeps the skin firm but elastic, which ensures your hair follicles will grow on a healthy scalp.
Another reason why the efficacy of biotin as a hair growth vitamin is because its claims have yet to be proven scientifically. The available preliminary studies suggest that biotin can boost hair growth but lack any conclusive evidence for it. Even though a significant body of data is missing, some patients who take biotin supplements do see improvement in hair health.
Ideally, you should take both collagen and biotin if you really want to support strong hair, skin, and nail growth. Collagen and biotin naturally work together and deliver a combination of nutrients to prevent hair loss and provide multiple health benefits. It isn’t about one product being better than the other but more on how to give the body the right balance of vitamins, proteins, and minerals it needs to look good and stay in peak condition. Contact us via Whatsapp if you want more information on biotin vs. collagen.
Special thanks to: https://facemedstore.com/
Does collagen improve hair growth?
Are you trying to find a way to improve the quality of your hair and encourage growth? There are many benefits from using a collagen supplement, but what effect can it have on hair growth? Let's find out if collagen improves hair growth.
1. Provides Amino Acids That Can Be Used to Improve Hair Growth
Hair gets made from the protein keratin. Your body uses several amino acids to build keratin — some of which are in collagen. If you eat collagen and other proteins, your body breaks them down into amino acids that get used to build new proteins and compounds.
Your body can make 11 nonessential amino acids and nine essential ones that you need to obtain from your diet. Collagen contains three nonessential amino acids: proline, glycine, and hydroxyproline.
Proline is also the main component of keratin. Therefore, consuming proline-rich collagen should give your body the building blocks it needs to create hair.
2. Helps Fight Damage to Hair Follicles
Collagen can act as an antioxidant and fight damage caused by free radicals. Free radicals develop in your body from stress, air pollutants, smoking, poor dietary choices, alcohol, and other environmental influences. Too many free radicals can harm your cells, proteins, and DNA.
Research shows that free radicals may also damage hair follicles. Since your body’s defence against free radicals decreases with ageing, older adults are especially susceptible to hair damage.
To fight free radicals and promote healthy hair, you need antioxidants. Since collagen protects the layer of skin that contains hair roots, it may help prevent age-related hair loss and thinning and consequently improve hair growth.
3. Can Help Slow Greying of Hair
Due to its antioxidant properties, collagen may be able to fight cell damage and slow greying.
Age-related hair greying gets influenced by genetics, but free radical damage to the cells that produce hair colour may also play a role.
As you age, the cells that produce the melanin pigment that gives your hair its colour naturally begin to die. However, free radicals resulting from poor diet, stress, and environmental pollutants can damage melanin-creating cells.
Without enough antioxidants to fight free radical damage, your hair may begin to grey. In fact, one test-tube study found that the antioxidant activity of grey hair follicles was much lower than that of hair follicles that still contained pigment.
Since collagen fights free radicals in test tubes, it may prevent damage to cells that produce hair colour. As a result, it may prevent premature greying or slow down age-related greying.
Nevertheless, research on the antioxidant effects of collagen in humans needs attention. Free radical damage to cells that produce hair colour may accelerate greying to some extent. Since collagen can act as an antioxidant, it could fight this damage and slow greying.
4. Easy to Add to Your Routine
You can add collagen to your diet through foods or supplements. It makes up the connective tissue of mammals, found in the skins, bones, and muscles of chicken, beef, pork, and fish.
Broth made from animal bones contains collagen and gelatin, a cooked form of collagen. This bone broth can be sipped as a drink or used as the base for soups (see a good recipe here)
In addition, eating foods high in vitamin C may boost your body’s natural collagen production. Oranges, bell peppers, Brussels sprouts, and strawberries are excellent sources of this vitamin.
Lastly, collagen can gets taken as supplemental pills or powder, and most collagen supplements get hydrolysed. It means that they’re already broken down and are easier to absorb. You can order your supply of Health Nut’s, imported, preservative-free, pure beef collagen powder here.
Collagen powder is flavour- and odourless and can get added to smoothies, coffee, and other hot or cold liquids. Flavoured varieties are available, but may have other additives in them, so read the label carefully.
Summary
Collagen can get found in foods, such as bone broths and animal meats, including the skin. Collagen supplements are available, many of which contain collagen that has already broken down, making it easier to absorb. Use of collagen as a supplement can improve hair growth.
Industry professionals on how collagen improves hair growth
Collagen Increases Elasticity
According to celebrity stylist Ken Pavés, collagen is an amino acid, and hair follicle cells use amino acids to produce keratin protein which promotes hair growth, strength, and elasticity. “Collagen helps to strengthen the hair and elasticity and improves its overall quality, and you also get the added benefits of Omegas 3 and 6 which are great for hydrating hair.”
Collagen Moisturises Hair
Dr. Melissa Anzelone, ND for Nutrafol; a daily hair growth supplement, explains that in collagen supplements collagen supports a healthy digestive tract to protect and heal the lining of the gut leading to maximum protein absorption—thus, healthier hair.
In addition to making way for a healthy digestive tract, collagen in daily supplements work in synergy with components like hyaluronic acid to support, moisturize, and rebuild the structure of the dermis of the skin and the environment surrounding the follicle. This also supports the blood vessels in the dermis, which allows for better diffusion of nutrients to the follicle leading to moisturized hair.
Promotes Hair Growth
According to Dr. Julie Russak, brand ambassador for NeoCell, the integrity of collagen is affected by both – the natural slowdown of collagen production and the accelerated breakdown of collagen from things like sun damage, alcohol, and excess sugar in our diet all contribute to the breakdown of the structure of our skin, hair, and nails. On top of the breakdown of collagen, hair loss specifically can also be caused by iron deficiency, auto-immune diseases, low thyroid, hormonal imbalances, and the natural production of the hormone dihydrotestosterone (DHT) which can cause hair to grow back thinner and fragile if produced in excess. “So the incorporation of a daily collagen supplement can also aid in hair regrowth, as hair health starts from the inside.” Says the dermatologist who also serves as the founder of Russak Dermatology Clinic and Russak+ Aesthetic Center in NYC.
Collagen Improves Hair Growth and Regenerates the Follicle
Dr. Anzelone, adds that collagen helps with hair growth and hair regeneration since it is a natural antioxidant. “Normally, free radicals are produced via metabolic processes. These free radicals damage the hair follicles and lead to hair loss. Collagen neutralizes the free radicals, allowing hair to grow normally,” says Dr. Anzelone.
I have been using collagen powder since 2016, for thinning hair and nails as well as painful joints from sport.. My hair is thick and continues to grow, astounding my hairdresser with all the new hair that grows in between my existing hair! My nails are strong and I have no joint pain in my knees any longer. If I neglect to take my collagen for a period of 3 weeks or longer I can feel the effects in my joints! I will not go without it!
What is collagen?
Health Nut supplies a range of specialised collagen powder supplements that are of the highest quality that have been clinically proven to work. So, what is collagen?
It is the chief protein in connective tissue. (A protein is a naturally occurring, complex substance that consists of amino acid residues joined by peptide bonds. Proteins are present in all living organisms and include many essential biological compounds such as enzymes, hormones, and antibodies.)
Collagen is one of the main building blocks for our skin, found in our body’s bones, tendons, and ligaments. This protein makes up over 70% of our skin’s support structure!
Naturally occurring collagen produced by your body is called endogenous collagen. Exogenous collagen is synthetic. It comes from an outside source, such as supplements. Exogenous collagen is for medical and cosmetic purposes, including the repair of body tissues.
Why do we lose collagen?
The causes of degradation include the aging process, exposure to ultraviolet radiation, vitamin C deficiency, excess caffeine, dehydration, chronic stress, poor sleep, and malnutrition. Habitual factors that damage natural production include smoking and high sugar consumption. Degradation can lead to connective tissue diseases, such as rheumatic fever, rheumatoid arthritis, and lupus.
With age, the body produces less collagen, the structural integrity of the skin declines, and wrinkles form. We can also see the effects on thinning skin, hair, and weaker nails and feel the effects of collagen loss in joints and ligaments.
It is the substance that holds the body together that forms a scaffold to provide strength and structure.
Vitamin C has an essential role in the synthesis and support of the stability of collagen molecules.
Important facts
- It occurs throughout the body, especially in the skin, bones, and connective tissues.
- Some types of collagen fibrils, gram-for-gram, are stronger than steel.
- Production declines with age and exposure to smoking and UV light.
- It can be used in wound dressings to attract new skin cells to wound sites.
- Cosmetic lotions that claim to increase levels are unlikely to do so, as collagen molecules are too large to be absorbed through the skin. It may, however, add a film-like layer to your skin to reduce water loss and act as a barrier from environmental elements.
If you’re eating a healthy diet and feeding your body all the nutrients it needs, you probably don’t need a supplement. But there’s nothing wrong with taking one.
Hydrolyzed collagen powder usually has no flavor and dissolves easily in beverages, smoothies, soups, and sauces. You can buy yours from our online store or visit one of our suppliers if there is one in your area.
As for skin cream with synthetic collagen, it may work. It will add a film-like layer to your skin to reduce water loss and act as a barrier from environmental elements. Using skin cream is probably not as effective as healthy eating and protecting your skin from excessive sun exposure and sunburns, especially early in life.
Collagen and Rheumatoid Arthritis
Rheumatoid Arthritis is an auto-immune condition that affects up to 1% of the population worldwide and 1.2 million people in the US alone. In recent years, studies have focused on how liquid silica and its relationship to collagen production in the body can help manage the condition and ease symptoms. Let's find out more about the relationship between collagen and rheumatoid arthritis.
What is rheumatoid arthritis?
Rheumatoid Arthritis is an inflammatory disease and is an auto-immune condition. It is an inherited genetic condition that can be triggered in a healthy person by a virus infection, stress, or trauma; the answer as to why it occurs is unknown. Auto-immune conditions happen when the body’s immune system attacks healthy cells by mistake - causing an inflammation response. In the case of those with Rheumatoid Arthritis, the immune system attacks a protein in joints that it mistakes for the enemy, and this causes painful swelling and joint degradation. Over time, this condition can result in bone erosion and joint deformity. There is no cure for Rheumatoid Arthritis, but research does indicate that the correct supplements can help manage pain and slow down the progression of the disease.
Does collagen help ease the pain of rheumatoid arthritis?
There is ongoing debate as to whether a collagen supplement can assist those suffering from Rheumatoid Arthritis – so the scientifically informed jury is still out on that! However, testimonials from those who have Rheumatoid Arthritis and use a daily collagen supplement provide insight into the value that such a supplement can offer. Research points to un-denatured type II collagen found in chicken cartilage yields the best results. However, it is safe to say that most collagen supplements will provide some relief and slow down the progression of the disease; as long as you continue to use the supplement. When you stop using the supplement, the positive outcomes of help – don’t last.
Try a natural supplement!
Alexia Rich is a natural collagen-boosting supplement that can offer the support your body needs to help ease the pain and progression of Rheumatoid Arthritis. It is a liquid supplement that contains Orgono® Silica which is proven to be 400% more bioavailable for easy absorption. Silica is a natural derivative of silicon that facilitates the production of collagen in the body to support and improve bone and joint repair. Orgono® Silica also helps to maintain and effectively replenish your immune system. Alexia Rich helps slow down the body’s immune response in those with auto-immune conditions. It consequently improves inflammation and slows down the degradation of joints and bones. Alexia Rich is also 100% vegan friendly; not been tested on animals and contains no sweeteners or artificial flavours and colours. You can safely use Alexia Rich without concern for the long-term effects that eating large amounts of animal collagen and preservatives have on the body and your health.
*Please note that a collagen supplement as part of your treatment plan for Rheumatoid Arthritis should include consultation with your caregiver. The use of any supplements alongside chronic medication needs discussion with a doctor.
For support and more information on Rheumatoid Arthritis - please visit: healthline.com
Collagen and Silica - how do they work together?
Move over calcium and vitamin D; we have two new health best friends on the block. Let’s introduce our favourite dynamic duo to the scene – collagen and silica! To truly understand collagen and silica and how silica is the Bonnie to collagen’s Clyde, let’s dive deeper into the research behind these ingredients.
What is Collagen?
Collagen is one of the most abundant proteins naturally found in the body and provides strength and stability to connective tissues. It's integral for healthy skin, hair, nails, and bones. When it comes to skin, it is responsible for keeping skin youthful-looking, strong, and highly elastic.
What is Silica?
Silica is the third most abundant trace mineral found in the body, after iron and zinc. It creates bonds between protein molecules which helps the skin retain water; for cell repair and renewal. Therefore, it provides strength, flexibility, and resilience for connective tissues, making it imperative for healthy nails, teeth, hair, and skin. Silica also assists calcium and magnesium metabolism for balanced hormones, strong muscles, and a healthy heart.
A Bond Beyond Skin Deep
While collagen provides the framework for our bones, silica strengthens these bonds and makes them more mobile. Silica is required to build and absorb collagen, helping to glue collagen together. In millennial terms, silica is collagen’s hype girl.
In youth, the body naturally produces higher levels and it reflects in wrinkle-free skin and pain-free joints. But, as we age (from as early as our mid-twenties!), both collagen and its biggest supporter, silica, rapidly decline, which can reduce skin elasticity, strength, and elasticity.
Other Symptoms Include:
- Slow-growing and thin hair
- Wrinkles, fine lines, and aged skin
- Brittle nails
- Poorly formed joints
- Osteoporosis
- Calcium deposits in bones, joints, and soft tissues
Several factors influence the rate of decline, including microbiome health, diet, stress, inflammation, sleep, and sun exposure. However, if we do our best to look after ourselves and support production, we can mitigate these risks and maintain the quality of skin, hair, nails, bones, and joints.
Improve Bone Health with Collagen and Silica
When it comes to connective tissue and bone health, collagen and silica are valuable.
Both assist new bone formation by stimulating osteoblasts – our bone-building cells. They also inhibit bone breakdown by inhibiting osteoclasts, our bone-resorbing cells, which try to break down bone tissue and release minerals required for strong bones.
One research study indicated that daily silica consumption improved participants’ bone mineral density, with a group who consumed 40mg recording a bone mineral density of 10% higher than participants who consumed 14mg of silica daily. They have their work cut out for them when it comes to bone health, but we believe they’ll rise to the challenge!
Collagen and Silica for Beauty
While collagen is getting a lot of love in the beauty space, let’s not forget to thank silica, too!
Silica stimulates fibroblasts, which secrete collagen type I – found in abundance in youthful skin. Consuming minerals that support collagen synthesis naturally boosts healthy and glowing skin.
Both are naturally anti-inflammatory, which helps manage and reduce symptoms of inflammatory skin conditions like eczema and psoriasis.
Unfortunately, the mineral content in our food isn’t as potent as it used to be. If you’re thinking about a great-quality, all-natural vegan source silica, why not consider trying Alexia Rich Organic Silica and Health Nutrition's Health Nut Collagen Powder? Both products will make a noticeable difference to your skincare and bone health.
Special thanks to Naturally Healthy
Does nutrition affect mental health?
October is mental awareness month and we would like to share some facts and tips on how to stay mentally healthy, by consuming the correct nutrients. So, does nutrition affect mental health?
Many of us are well aware of the benefits that eating a balanced diet has on our physical health, but do you know how it benefits our mental health? More and more research is coming to light on the impact food has on both our overall mental wellness, as well as specific mental illnesses like depression and anxiety. Here we’ll take a closer look at how food and mood are related, what role our gut health has, and how a nutrition professional can support your nutrition and mental health.
Gut health and mental health
Eating a diet that is well-rounded and nutrient-rich can help to improve mood, increase energy levels and help you think clearer. There are several elements at play here, from the number of carbohydrates you eat to the way deficiencies in vitamins and minerals affect mental health. Let’s start by looking at the importance of carbohydrates in nutrition and mental health.
Carbohydrates and eating regularly
In order for your brain to be able to concentrate and focus, it needs energy (20% of all energy needed by the body is used by the brain). This energy comes from blood glucose, and the glucose in our blood comes from the carbohydrates we eat.
When we don’t have enough energy for the brain, we can feel weak, tired and unable to think clearly. Ensuring you eat regular meals containing some carbohydrates will help with this. Alongside starchy foods like pasta and rice, sources of carbohydrates include:
wholegrains
fruits
vegetables
legumes
When your blood glucose rises and falls rapidly, it can have an impact on your mood, making you feel irritable and low and even triggering symptoms of anxiety. Keeping your blood glucose levels steady throughout the day is key. Try foods that release energy slowly like oats, cereals, nuts, and seeds, and aim to eat smaller portions spaced out throughout the day.
Proteins and fats
Alongside the energy it gets from carbohydrates, your brain needs amino acids to help regulate thoughts and feelings. As protein contains amino acids, it’s important to get enough of this in your diet. Protein is found in lean meat, fish, eggs, nuts and seeds, cheese, soya products, and legumes.
Some people may be under the impression that all fat is bad for us, but this isn’t the case. Fatty acids, like omega-3 and omega-6, are essential for our brains to function well. Healthy fats can be found in nuts, seeds, oily fish, poultry, avocados, dairy products and eggs.
Our focus on low-fat diets may have also inadvertently affected our mental well-being. The brain is around 60% fat and omega 3 fatty acids are important for neurons to communicate effectively.
Vitamins and minerals
When we don’t get enough of certain vitamins and minerals, both our physical and mental health can suffer. The best way to ensure you’re getting enough of the vitamins and minerals you need is to eat a varied and balanced diet, rich in fruit and vegetables. For some, a supplement may be needed for nutrition and mental health, but be sure to check this with your doctor or a nutrition professional.
Here are some examples from the British Dietetic Association of how different vitamin/mineral deficiencies can affect your mood.
Iron: A lack of iron can lead you to feel weak, tired, and lethargic. Foods rich in iron include red meat, poultry, fish, beans and pulses, and fortified cereals.
B vitamins: Not getting enough B1, B3, and B12 can make you feel low, tired, and irritable. Animal protein foods such as meat, fish, eggs, dairy, and fortified cereals are rich in B vitamins.
Folate: When you don’t get enough folate you can be at a higher risk of feeling depressed. Folate can be found in green vegetables, citrus fruits, liver, beans, and fortified foods like marmite.
Selenium: A selenium deficiency may increase the chance of feeling depressed and other negative mood states. Good sources of selenium include Brazil nuts, seeds, wholemeal bread, meat, and fish.
A helpful way to make sure your diet is nutrient-rich is to ensure you’re getting at least five portions of fruit and vegetables every day.
Nutrition and mental health: dehydration anxiety
Hydration and nutrition go hand in hand, but the vast amount of information available can often overwhelm us and cause feelings of anxiety. For some, these feelings can be severe. Dehydration anxiety is a fear that you aren’t drinking adequate amounts of water. You may fear going anywhere without your water bottle. This fear can lead to high consumption of water - more than your body requires - which can lead to illness. The fear stems from not giving your body sufficient hydration to perform at its best. This chronic form of anxiety is closely linked to obsessive-compulsive disorder and orthorexia.
Signs of dehydration anxiety include:
- monitoring your daily intake of the liter
- feeling a sense of dread when you don’t have your water bottle
- worrying about where to get water from, e.g. when shopping or travelling
- experiencing panic attacks when water isn’t immediately available
Nutritional therapy and hydration
The recommended six to eight-glasses-a-day advice (approx two litres) can be used as a general guideline for your water intake, alongside consideration of your individual dietary needs. The specific amount of hydration needed varies from person to person, so it’s important to tune into your whole lifestyle when considering how much water is sufficient hydration for you.
Nutritional therapist Karen Alexander says that it's not only the water you drink, but your diet, gender, age, exercise and lifestyle are also contributing factors to your water needs.
If you are concerned you’re drinking too much water, or too little, it can be helpful to speak to a nutritional therapist who can work through your hydration needs and ensure balanced nutrition and mental health.
Gut health, nutrition, and mental health
The link between our gut health, nutrition, and mental health is becoming clearer. Often dubbed the ‘second brain’, our digestive system produces over 90% of all serotonin (the ‘happy’ hormone) in our body. Our gut can also affect immunity and resilience to stress, which can affect our mood. Having a healthy digestive system, in general, ensures we’re able to absorb vitamins, minerals, and nutrients our brains need to thrive.
When we’re stressed or anxious, we’ll often feel it in our gut. Digestion may speed up or slow down, depending on how we’re feeling. To keep your gut happy, ensure you eat plenty of fiber and get lots of fluid and regular exercise.
Fermented foods can boost the good bacteria in our gut, so try to incorporate these into your diet where possible. Other gut-friendly foods include fruits, vegetables, whole grains and beans, and pulses.
Medication and your diet
It’s worth noting that if you’re taking a certain medication for your mental health, there may be some foods you need to avoid. Be sure to speak to your doctor about any medications you’re taking and ask about any dietary changes you may need to make to support your nutrition and mental health.
How a nutritionist can help with nutrition and mental health
Mental health and wellness require a holistic approach. Eating a balanced diet that contains the nutrients your brain and gut need can complement other therapies and approaches you’re using to manage mental health.
To ensure you’re getting the right foods for your particular circumstances, it can help to seek professional support from a nutritionist. They will be able to talk to you about your needs, take into account your individual requirements and tailor a diet plan to suit you.
You can help support your nutrition and mental health with our range of supplements.
For information on how to support your nutrition and mental health visit the following blog posts:
Including physical activity to boost immunity
There is a direct relationship between your diet, physical activity, and health. Your nutrition is a key player when it comes to physical, mental, and social well-being. And it’s important for preventing disease.
Lifestyle factors may also determine if you’re going to get sick or remain healthy. One of those factors is physical activity.
A sedentary lifestyle is usually associated with an increased risk for chronic disease, loss of movement, and decreased immune health.
For those reasons, physical activity and movement are extremely important during the coronavirus pandemic. With that in mind, I will cover the benefits of physical activity, where your focus should be, how to think about exercising, equipment, how much you should be doing, and much more.
Who is at risk?
Older adults (age 65 and older).
Those with chronic disease (diabetes, heart disease, and lung disease).
Those with compromised immune systems.
Benefits
Physically active individuals usually live longer than those who are inactive or may have a risk of heart disease. Inactivity is an important risk factor like high blood pressure, smoking, or high cholesterol.
These are some benefits of exercise:
Stress and anxiety relief: Stress and anxiety are rising with the current pandemic, and it can lower your immune response. Exercising releases chemicals in your brain, such as serotonin and endorphins which can help improve your mood, reduce the risk of depression and cognitive decline, and delay onset of dementia.
Immune support:
Regular physical activity helps your immune system function.
Weight management:
It shouldn’t come as a surprise that regular physical activity paired with a balanced nutritious diet helps with weight management. Excess weight is associated with higher health risks.
Reduces health risks and prevents diseases:
Reduces blood pressure as well as risks of serious health issues such as type 2 diabetes, heart disease, and stroke when it’s paired a balanced nutritious diet.
Bone, muscles, balance, and flexibility:
It also improves bone and muscle strength and increases balance and flexibility. This is important for everyone, especially older adults because it can prevent falls and injuries. As for children, it aids with growth and development and sets healthy habits for the future.
For children, physical activity can lessen behavioural issues such as ADHD and help with concentration during schoolwork which is important now that they’re at home all the time.
Steps to start being physically active at home:
Focus on weaknesses
As a rule, you always want to have an intention before starting a workout routine or program. This pinpoints what you’re not good at, and therefore what you are trying to improve.
Go through them and analyze which ones you excel at, which ones you are moderate at, and which ones you lack the most. I would start working on the latter, and progressively move towards the rest. This doesn’t mean when you’re working on one, you’re completely ignoring the rest, but rather is a tool to have a specific intent.
Strength and core strength:
This is the amount of force a muscle can produce against some form of resistance. This resistance can come from external objects or your body weight. Your core is a set of muscles that play a key role in many movement patterns. Improving core strength may improve motion.
Aerobic capacity and endurance:
This is the ability of your heart and lungs to get oxygen to your muscles for their use.
Flexibility, Mobility, and Stability:
Flexibility is the capacity of moving through your full active and passive range of motion. Mobility is moving your joints and muscles properly in an active manner through their range of motion. Stability is maintaining control of the position and movement of your joints. People usually lack mobility and stability in their joints and lose overall movement.
Balance and coordination:
Balance is the ability to stay in control of your body’s movement and coordination is being able to move two or more body parts with control.
Be the scientist of your own body
Be aware and constantly check your body. How well your body is adapting to physical activity changes from person to person. Keeping an eye on your weight, brain function, energy levels, and even your stool will serve as a guide.
Include a partner and the kiddos:
Humans are social creatures, including a partner in exercise makes it more competitive, fun and adds accountability. This is a way to keep you engaged. If you live by yourself, try contacting friends and family via video call, social media, sending each other a pic once you complete your workout, and use other platforms to stay connected.
Physical activity is great way to improve health in children. Scheduling exercise as a family activity and including game breaks in the middle will keep children engaged and attentive.
Set daily and weekly goals:
You can’t improve what you don’t measure. Setting daily and weekly goals will keep you on track and aware of your improvement. Don’t set yourself up for failure though; make sure your goals are SMART:
Be specific:
“10 minutes of PA a day” or “30 reps of an exercise a day.”
Measurable:
Using the stopwatch in your phone to measure 10’ or counting each rep.
Achievable:
Start small. If you have been sedentary for a while, start with 5’ a day. Then move to 10’ and so on.
Relevant:
Exercises have to be meaningful and relevant to your life. I think preventing being affected by coronavirus is pretty relevant.
Time:
You need a time frame for each goal. Daily and weekly goals give you a time frame. You need to complete X amount of reps in a day and X amount in a week.
Balance your sitting time:
A lot of people are spending more time than usual on their home desks or just sitting around during quarantine. Being aware of how much time you’re spending being sedentary can help you maintain a balance. Great tools to help you with this are using a standing desk and setting an alarm as a reminder to stand and move.
How much exercise a week?
I use the World Health Organization (WHO)’s recommendations on the amount of activity people should do.
Infants under the age of 1 year: Should be physically active a few times a day.
Children under 5 years of age: Need moderate to vigorous activity, 180 minutes a day.
Children and adolescents 5-17 years of age: Need at least 60 minutes of moderate to vigorous activity, including strength activities, at least 3 days a week.
Adults over age 18: Need at least 150 minutes of moderate-intensity physical activity throughout the week, or at least 75 minutes of vigorous-intensity throughout the week.
That said, start wherever you can. Some physical activity is better than none.
How to include exercise in your day:
Here are some ideas that have worked with my clients and myself when trying to set up new habits.
Schedule a block during the day for your workout routine:
If it’s not on the schedule, it doesn’t exist.
Every hour on the hour alarm:
Every hour on the hour perform a certain amount of reps of any given exercise.
Pay for stuff with some reps:
Before taking a shower or before watching a movie on NETFLIX, pay for it with a certain amount of reps of any given exercise.
Go outside:
Going outside is a great tool to start implementing physical activity in your life. Of course, stay safe and practice social distancing. Carrying hand sanitizer with you can be helpful as well. I usually use an alcohol-based sanitizer as soon as I walk in the house and then take a shower.
I hope this article provided you with some value during this crazy time. And I hope you can take some of the ideas and concepts I shared and implement them in your life. I’m always happy to answer any questions and engage with people, so don’t hesitate to reach out if you have issues understanding something.
Special thanks to: Antonio Faneite – read further for details at: https://nutrition.org/how-to-stay-fit-and-healthy-during-coronavirus-covid-19-pandemic/