Although, there is this natural ongoing loss of collagen, you’ll be pleased to know there are ways we can support our collagen levels to preserve the skin you’re in!
Are you noticing the visible & physical signs of aging? Increased wrinkles, reduced skin elasticity, dehydration, decreased firmness, and sore joints? Let us give you the 411 on collagen to learn what it is, why we lose it and why you should be taking it daily.
What am I?
Again, collagen is one of the most abundant proteins in the human body comprising one third of the body’s total protein. It lays the foundations for several bodily components such as our hair, nails, skin, bones, and connective tissues (cartilage, tendons, ligaments).
What collagen proteins bring to the table is their ability to give these bodily tissues strength and structure. These qualities are provided by collagen’s structural formation. Apart from being referred to as glue, think of collagen as rope. Its formation consists of 3 proteins or amino acids (the smaller building blocks that make-up one larger protein) all linked in a chain, coiling around each other to form a helical structure resembling that of a rope.
Though collagen is integral for the formerly mentioned tissues, you will find the majority of our body’s collagen in the skin – three quarters of the skin’s total protein. So, it’s no wonder that when collagen levels are on the decline our skin is negatively affected.
Are There Different Types of Collagen?
There are a whopping 28 different types of collagen proteins that have been discovered in vertebrate’s, aka humans. Though, there are only a few in humans that are important to focus on as we age – type I & type III collagen.
Type I collagen: the most plentiful of them all! Type I collagen is prevalent and present in the dermis, bones, ligaments, and tendons. It is characterised into the group of collagens known as fibrillar collagens due to its rope-like structure. Type I collagen is important for the strength of our tissues.
Type III collagen: also characterised as a fibrillar collagen, Type III is present within the skin, blood vessel walls, and bowel. It gives these tissues their structural integrity i.e., elasticity.
Why Focus on Supporting Collagen?
Without sufficient collagen production we are exposed to the visible signs of aging – wrinkles, skin dehydration, loss of elasticity and reduced fullness. This is due to collagens ability to provide structural support and retain hydration within the skin’s matrix. These of course are more appearance-based reasons that appeal when it comes to prioritising collagen.
However, another factor when it comes to skin health - which becomes apparent with aging and a reduction in collagen – is collagens major role in wound healing. At the site of a wound, collagen is responsible for forming a clot and remodelling the skin and is deposited by cells known as fibroblasts. When collagen declines in abundance, this leads to poor wound healing involving an increase in healing time.
On top of that, collagen is also necessary for healthy bones. Like collagen, our bone mineral density decreases as we age. I know right, give us a break! Collagen provides bones with the ability to retain calcium and regulate bone remodelling functions. So, by supporting our body’s collagen levels, we can help maintain the bones we’ve built.
What Factors Influence Collagen Loss?
Obviously aging plays a big part in the loss of our collagen. Though there are certain other modifiable factors that influence declining collagen levels.
UV exposure: our skin is the most impacted when it comes to UV radiation. And with this comes a decrease in collagen. Sunshine has shown to impact collagen via deforming the collagen structure, thereby decreasing skin elasticity.
Stress: chronic psychological stress involving a sustained increase in the hormone cortisol can lead to negative effects on collagen through impairing the function of fibroblasts which are responsible for collagen deposition. On the other hand, physical stress such as repetitive movements can influence the joint cartilage, degrading collagen proteins within the joint capsule.
Smoking & alcohol: these factors increase oxidative stress within the body, which leads to the production of free radicals – molecules that cause damage to our cells. Smoking damages the repair mechanisms within skin that are normally responsible for collagen production. Whereas alcohol impacts the skin antioxidant system, necessary for defending the skin against free radicals.
Why Active Collagen?
Active Collagen is a specially formulated hydrolysed collagen powder – meaning it is a form which is most bioavailable for your body to use. How does our collagen stand out from the rest? Our All-In-One Hair Skin & Nails contains VERISOLô Type I & III collagen peptides, targeted to support the tissues most affected by collagen loss. Plus, it is fortified with extra structure supporting nutrients – Vitamin C, Biotin and Silica – so you know you’re getting the most out of the product. Try it for yourself and start feeling the benefits of Active Collagen.
Lim, H. S., Lee, S. H., Seo, H., Lee, H. H., Yoon, K., Kim, Y. U., Park, M. K., Chung, J. H., Lee, Y. S., Lee, D. H., & Park, G. (2022). Early stage ultraviolet irradiation damage to skin collagen can be suppressed by HPA axis control via controlled CYP11B. Biomedicine & pharmacotherapy = Biomedecine & pharmacotherapie, 155, 113716. https://doi.org/10.1016/j.biopha.2022.113716
Shoulders, M. D., & Raines, R. T. (2009). Collagen structure and stability. Annual review of biochemistry, 78, 929–958. https://doi.org/10.1146/annurev.biochem.77.032207.120833
Naomi, R., Ridzuan, P. M., & Bahari, H. (2021). Current Insights into Collagen Type I. Polymers, 13(16), 2642. https://doi.org/10.3390/polym13162642
Kuivaniemi, H., & Tromp, G. (2019). Type III collagen (COL3A1): Gene and protein structure, tissue distribution, and associated diseases. Gene, 707, 151–171. https://doi.org/10.1016/j.gene.2019.05.003
Mathew-Steiner, S. S., Roy, S., & Sen, C. K. (2021). Collagen in Wound Healing. Bioengineering (Basel, Switzerland), 8(5), 63. https://doi.org/10.3390/bioengineering8050063
Zdzieblik, D., Oesser, S., & König, D. (2021). Specific Bioactive Collagen Peptides in Osteopenia and Osteoporosis: Long-Term Observation in Postmenopausal Women. Journal of bone metabolism, 28(3), 207–213. https://doi.org/10.11005/jbm.2021.28.3.207
Kahan, V., Andersen, M. L., Tomimori, J., & Tufik, S. (2009). Stress, immunity and skin collagen integrity: evidence from animal models and clinical conditions. Brain, behavior, and immunity, 23(8), 1089–1095. https://doi.org/10.1016/j.bbi.2009.06.002
Goodman, G. D., Kaufman, J., Day, D., Weiss, R., Kawata, A. K., Garcia, J. K., Santangelo, S., & Gallagher, C. J. (2019). Impact of Smoking and Alcohol Use on Facial Aging in Women: Results of a Large Multinational, Multiracial, Cross-sectional Survey. The Journal of clinical and aesthetic dermatology, 12(8), 28–39.
]]>There are certainly periods in most of our lives when we wish our hair would grow a little faster, look and feel a little healthier, or we notice more hair clogging up our vacuum cleaners (guilty!). These periods of hair loss or reduced hair growth and health can be due to several things from postpartum hair loss to times of chronic stress to a deficiency in certain nutrients. The health of our hair, like that of our nails and skin, is a symbol of our overall health.
Put it this way, these tissues aren’t as vital as our heart is for survival. Therefore, if our bodies are under a form of stress - whether that’s after times of increased energy demands like pregnancy or after a period of prolonged psychological stress – the body will prioritise the health of vital organs like the heart over organs like hair for survival.
How does collagen influence the health of our hair? And how does this contribute to growth?
Link Between Collagen & Hair
Hair is basically made up entirely of protein. A protein known as keratin. Keratin is a larger protein made up of smaller, singular proteins – amino acids – which link together in a chain. It is these amino acids that play a role in how our hair feels and looks such as elasticity, strength, volume, and shape.
In human hair, the amino acid cysteine exists in larger amounts – making up 10-17% of total keratin protein. Unlike other proteins, cysteine is non-essential meaning the body can produce it itself. Although, this can only be achieved if there are sufficient amounts of the amino acid it is derived from, methionine. Methionine, on the other hand, is essential and must be consumed to achieve optimal levels. Our hairs’ thickness and growth rate are dependent upon cysteine. Cysteine is also the precursor to keratin synthesis making it essential for the building of our hair.
Like methionine, l-lysine is another essential amino acid that is found abundantly in hair. This amino acid is responsible for keeping our hair rooted in our scalp as it is found mostly within the root of our hair. Though, the volume and shape of our hair is also dependent upon l-lysine.
Hydrolysed collagen protein supplements, like Active Collagen, contain an amino acid profile of 18 different amino acids. Of these methionine and lysine are present. By taking a collagen supplement or getting collagen rich foods through your diet – such as bone broths, chicken with the skin on, sardines – this gives our bodies access to the amino acids necessary for building our hair from the ground up and keeping it strong.
Although not all collagen supplements are created equal. And there are a few things to consider when choosing a collagen supplement for hair growth and health.
Vitamin C
Apart from being an all-round legendary vitamin, Vitamin C has a few benefits in hair health with a big impact. The first being its ability to act as an antioxidant to prevent free radical damage that may come about from factors such as poor diet, high alcohol intake and prolonged UV exposure. Free radical damage is a form of stress that can alter hair follicle cells causing hair loss.
Secondly, Vitamin C plays a strong role in assisting the absorption and metabolism of iron within the intestine. So, adequate Vitamin C intake is crucial for those who suffer from hair loss or decreased hair health that is associated with iron deficiency.
Although Vitamin C can be easily attained through diet from wholefoods such as citrus fruits, berries, tomatoes, capsicums, and white potato, ensuring your collagen supplement contains added Vitamin C will help with the proper utilisation of amino acids within the body for building larger proteins such as keratin. At Active Collagen you’ll find our collagen packed with added Vitamin C to ensure your hair is getting all the support it needs.
Biotin or Vitamin B7
Biotin contributes to the health of our hair via its function in protein synthesis or more importantly keratin production. Biotin is amongst the water-soluble B vitamins which when consumed are not stored in the body but rather excreted through urine when sufficient levels have been reached.
Though if we aren’t getting enough Biotin this can manifest as a deficiency through physical signs such as hair loss. Studies have shown that in those with an underlying Biotin deficiency experiencing hair loss, adequate supplementation showed clinical improvements.
Various wholefoods such as egg yolks, liver, spinach, oats, rice, and mushrooms contain Biotin. So, prioritising these is one way of getting more Biotin through your diet. However, a collagen supplement such as Active Collagen’s All-In-One Hair Skin & Nails is fortified with Biotin, so you know you’re giving your hair the nutrients it needs to thrive.
Silica
One mineral that is often overlooked within the health space is Silica. It’s one of the most abundant minerals within the human body and within nature.
Silica presents its effects through promoting the structural integrity of hair, skin, and nails. When it comes to the hair specifically, Silica has shown to be associated with a reduction in hair fall rates and brighter hair strands. So, where can we get this mysterious mineral?
Silica is found in almost everything – including both plant and animal sources, and water. Therefore, it’s not a common nutrient deficiency to have. Though if you are prioritising the health of your hair, taking a collagen supplement like Active Collagen which contains nearly 400mg per serve will be beneficial for building the integrity of your hair.
Our hair is a part of our identities, so it’s no wonder that hair becomes a concern when we start to notice the health of it declining. Start supporting your healthy hair journey with Active Collagen, a 100% pure bovine collagen powder fortified with Vitamin C, Biotin and Silica to give you all the amino acids and nutrients you need for happy hair.
Goluch-Koniuszy Z. S. (2016). Nutrition of women with hair loss problem during the period of menopause. Przeglad menopauzalny = Menopause review, 15(1), 56–61. https://doi.org/10.5114/pm.2016.58776
Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A Review of the Use of Biotin for Hair Loss. Skin appendage disorders, 3(3), 166–169. https://doi.org/10.1159/000462981
Almohanna, H. M., Ahmed, A. A., Tsatalis, J. P., & Tosti, A. (2019). The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatology and therapy, 9(1), 51–70. https://doi.org/10.1007/s13555-018-0278-6
Araújo, L. A., Addor, F., & Campos, P. M. (2016). Use of silicon for skin and hair care: an approach of chemical forms available and efficacy. Anais brasileiros de dermatologia, 91(3), 331–335. https://doi.org/10.1590/abd1806-4841.20163986
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Perimenopause, the period leading up to menopause, and menopause usually begin around 45-55 years of age. It is a time of great change within a woman’s body where the profound effects of reduced female sex hormones – oestrogen the most impacted – are experienced. Unlike other symptoms that occur in menopause such as hot flashes, sleep disturbance, weight gain and irregular periods, hair loss or thinning is one that isn’t highlighted often. But one in which is emotionally bothersome for women due to hair having a significant aesthetic impact on our appearance.
Oestrogen is the female equivalent to what testosterone is for men, essentially it gives women their get-up-&-go or feel-good effect. And in terms of hair health, it certainly has profound impacts during menopause. But what is happening and how can we support our hair before, during and after menopause through nutrition?
The Hormonal Transition to Menopause
The result of menopause is a permanent stop to menstruation due to the absence of ovarian follicle action. A sign that you may be transitioning into this period of life, perimenopause, is the occurrence of irregular cycles – periods commonly becoming less frequent and longer in length.
Throughout a woman’s life fewer follicles will remain within the ovary after each menstrual cycle, as there are only so many follicles allocated to a female at birth – around 1-2 million potential eggs. During perimenopause some cycles become anovulatory, meaning a potential egg hasn’t been released from the ovary, reducing the regularity of a woman’s cycle. This occurs due to the follicles that remain becoming more resistant to luteinising and follicle-stimulating hormones which govern follicle maturation and ovulation. And because of reduced follicle numbers and reduced maturation/ovulation, female sex hormones decline as these actions promote both oestrogen and progesterone secretion.
Reduced Hormones and Hair loss
Female pattern hair loss (FPHL) presents as thinning of the hair over the scalp where the front hairline usually remains in place. It has been shown that female sex hormones play a direct role in the hair growth cycle.
Progesterone: prevents the conversion of testosterone to dihydrotestosterone which would usually inhibit the growth of hair on the scalp promoting hair loss – the telogen phase.
Oestrogen: acts on receptors in the hair follicles to prolong the growth phase of hair – the anagen phase.
Effects that these hormones have on hair growth are most notable in stages of life such as pregnancy where an increase in hair growth is seen alongside higher levels of hormones. Followed by hair loss in postpartum when hormone levels begin to decline again.
Nutrients in Menopausal Hair Health
Many women choose to support themselves through menopause by using hormone replacement therapy (HRT), which involves the administration of oestrogen and progesterone to relieve menopausal symptoms like hair loss and increase bone density due to the negative effects low oestrogen has on bone health. Although, HRT can increase the risk of vascular complications and breast cancer in women.
But there are various ways that you can support your hormone and hair health nutritionally pre, during and post menopause.
Phytoestrogens: compounds within foods that act in similar ways that oestrogens do – they can mimic oestrogen. In menopause, phytoestrogens help to boost oestrogen levels via binding to oestrogen receptors. And higher oestrogen = less hair loss. Foods rich in phytoestrogens include flaxseeds, soy products like tofu and edamame beans, and chickpeas. Although, phytoestrogens should be avoided in those women with a history of oestrogen driven cancers such as breast cancer.
Collagen: levels of collagen within the body decline with age, and unfortunately this is accelerated during menopause. A gradual decrease of 1% in collagen is lost per year up until menopause where losses then begin to double each year. What impact does this have on hair though? The hair is almost 100% made up of proteins or amino acids, of which collagen provides in abundant amounts including lysine and methionine. These two amino acids are particularly important as they support keratin production and hair root strength.
Active Collagen All-In-One Hair, Skin & Nails has been scientifically formulated to support the health of your hair. Apart from containing abundant amounts of hair loving amino acids it also contains vitamin C, biotin, and silica, which all impact hair in different ways. Vitamin C supports collagen utilisation within the body, biotin aids keratin production, and silica is associated with decreased hair loss. So, if you’re looking for a collagen supplement that can do it all Active Collagen is your best friend.
Magnesium: An additional symptom of menopause is impaired gut motility due to the decreased levels of oestrogen and progesterone, which impairs absorption of magnesium. Another symptom is heightened stress and cortisol levels during menopause, which is associated with lowered progesterone levels as progesterone is the precursor to cortisol. How are these two linked? As magnesium is a natural relaxant that aids in the production of our hormone GABA – a neurotransmitter that naturally reduces stress states – this can reduce cortisol levels, which in turn helps regulate progesterone levels. It’s a cycle!
To aid progesterone levels for inhibiting the negative effects of testosterone on hair growth, include magnesium rich foods such as cacao, leafy greens, nuts, seeds, legumes, and wholegrains. However, you can also find a heap of magnesium within our newest member Active Cycle – a cycle supporting hot chocolate. With the benefits of Peruvian cacao and magnesium amino acid chelate you know you’ll be supporting your progesterone.
The Calgary Guide to Understanding Disease. (2023). Menopause. Gynecology – menopause: Pathogenesis and Clinical Findings. https://calgaryguide.ucalgary.ca/menopause/menopause/
Kamp, E., Ashraf, M., Musbahi, E., & DeGiovanni, C. (2022). Menopause, skin and common dermatoses. Part 1: hair disorders. Clinical and experimental dermatology, 47(12), 2110–2116. https://doi.org/10.1111/ced.15327
Chen, M. N., Lin, C. C., & Liu, C. F. (2015). Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric : the journal of the International Menopause Society, 18(2), 260–269. https://doi.org/10.3109/13697137.2014.966241
Araújo, L. A., Addor, F., & Campos, P. M. (2016). Use of silicon for skin and hair care: an approach of chemical forms available and efficacy. Anais brasileiros de dermatologia, 91(3), 331–335. https://doi.org/10.1590/abd1806-4841.20163986
Patel, D. P., Swink, S. M., & Castelo-Soccio, L. (2017). A Review of the Use of Biotin for Hair Loss. Skin appendage disorders, 3(3), 166–169. https://doi.org/10.1159/000462981
Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01
Kolanu, B. R., Vadakedath, S., Boddula, V., & Kandi, V. (2020). Activities of Serum Magnesium and Thyroid Hormones in Pre-, Peri-, and Post-menopausal Women. Cureus, 12(1), e6554. https://doi.org/10.7759/cureus.6554
]]>Like vitamin C, B vitamins are a part of the water-soluble vitamins. Meaning they are excreted once levels are met within the body and aren’t generally stored. The B’s include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9) and cyanocobalamin (B12). Luckily, we can unconsciously consume enough B’s through daily diet. Though there are times when consciously ensuring you’re getting adequate amounts of B’s is important.
And when it comes to ensuring optimal B intake, female reproductive health takes the cake!
So, what roles do B vitamins play in female reproductive health? And how do you know if you’re getting enough? Let us break it down.
PMS
Pre-menstrual syndrome is a common issue for many menstruating women, where a reduction in B vitamins have been shown. Symptoms include anxiety, irritability, depression, fatigue, increased cravings, headache, breast tenderness and bloating, usually all occurring within the 2 weeks leading up to the bleed. Though naturally subside once menstruation starts.
Many menstruators, especially younger women, are susceptible to B vitamin depletion from oral contraceptive pill use – OCP. This is due to introducing synthetic hormones into the body which put a higher load on the liver meaning it needs greater nutrients to perform metabolism and detoxification. B vitamins particularly at risk are folate, B2, B6 and B12.
B6 is one vitamin that should be prioritised if you experience PMS in the form of irritability or anxiety. B6 is involved in the modulation of the neurotransmitters GABA – our chill out hormone - and serotonin – our happy hormone. Without sufficient B6 production of GABA and serotonin can become impaired causing us to feel on edge and grumpy.
PCOS
PCOS, or polycystic ovarian syndrome, is defined as having excess androgens (male sex hormones), chronic anovulation, and polycystic ovaries on an ultrasound. Though now, varying signs and symptoms are included in the diagnosis such as blood sugar dysregulation or insulin resistance, trouble falling pregnant, anxiety/high stress, abnormal blood lipids and acne.
In PCOS there is also a risk of B vitamin deficiency from use of the medication metformin as treatment in insulin resistant women, in turn decreasing the absorption of B6, B12 and folate. It is these 3 that are predominantly targeted due to the occurrence of high homocysteine levels, which is inflammatory, playing a role in PCOS development. Homocysteine is an amino acid that occurs during the conversion of other amino acids - methionine and cysteine. And consequently, without adequate B6, B12 and folic acid to perform this conversion, homocysteine levels rise.
B1 may also be useful in PCOS for supporting blood sugar regulation. Studies have shown that in those susceptible to blood sugar dysregulation or insulin resistance, B1 supplementation can support carbohydrate metabolism – the breakdown of carbohydrates into energy.
Heavy Periods
Normally, women will lose under 80ml of blood over a period of up to 7 days but anything over these amounts are considered ‘heavy periods’, or menorrhagia. A heavier period can be caused by a myriad of factors such as hormone irregularities and stress. But diet is also a driving factor.
When the body is deficient in B vitamins, the liver loses its capacity to deactivate oestrogen causing an excess of oestrogen. This kind of hormone imbalance causes the lining of the uterus (endometrium) to become thicker than normal leading to greater blood loss.
A greater loss in menstrual blood means there is also a loss of blood forming nutrients. The two B vitamins which are a crucial part of blood cells are folate and B12. Without sufficient folate and B12 the cells can become anaemic. Although, this is different to iron deficiency anaemia where the cells appear smaller and fewer. In folate and B12 anaemia the cells appear abnormally large.
Sources of Bs
B vitamins are abundant in most foods, but if you’re looking for rich sources of a particular kind, we’ve listed them below as an easy reference.
B1 – pork, fish, yeast
B2 – eggs, dairy, green vegetables, meat, mushrooms, almonds
B3 – soy, nuts, seeds, legumes, grains
B5 – mushrooms, eggs, fish, avocado, chicken, beef, pork, sunflower seeds, sweet potatoes, lentils
B6 – beef, poultry, starchy vegetables, noncitric fruit
B7 – organ meats, eggs, fish, seeds, soybeans, nuts
B9 – dark leafy greens, nuts, legumes, dairy, meat, poultry, grains
B12 – animal products, nutritional yeast
At Active Collagen we’ve specially formulated a hot chocolate powder for replenishing the nutrients lost through your cycle – Active Cycle. Containing Panmol Natural B Complex, Active Cycle provides you with all 8 B vitamins helping you boost your nutrient levels for a healthy cycle. Plus it’s chocolate, so it won’t even feel like you’re taking a supplement. Take control of your cycle with the powerful B’s here.
Palmery, M., Saraceno, A., Vaiarelli, A., & Carlomagno, G. (2013). Oral contraceptives and changes in nutritional requirements. European review for medical and pharmacological sciences, 17(13), 1804–1813.
Günalan, E., Yaba, A., & Yılmaz, B. (2018). The effect of nutrient supplementation in the management of polycystic ovary syndrome-associated metabolic dysfunctions: A critical review. Journal of the Turkish German Gynecological Association, 19(4), 220–232.
Livdans-Forret, A. B., Harvey, P. J., & Larkin-Thier, S. M. (2007). Menorrhagia: a synopsis of management focusing on herbal and nutritional supplements, and chiropractic. The Journal of the Canadian Chiropractic Association, 51(4), 235–246.
Hanna, M., Jaqua, E., Nguyen, V., & Clay, J. (2022). B Vitamins: Functions and Uses in Medicine. The Permanente journal, 26(2), 89–97.
]]>If there’s one nutrient we could choose to help put the brakes on when it comes to stress magnesium is the pick of the bunch. Magnesium is one mineral that has so many functions within the body but has one of the biggest impacts on relaxation and muscle health.
How can this little mineral impact us in such a significant way? Well funnily enough, when the levels of magnesium within the body are low this can ramp up our stress levels, and when we are physically or mentally stressed this can lower our magnesium levels. It’s a vicious cycle! The loss of this mineral can be due to the high requirement for magnesium in times of stress or over excretion through urine, sweat, high alcohol and caffeine intakes.
Navigating stress is tough. But don’t stress! Read on to learn about the powerful effects of magnesium and how you can optimise your bodies levels of this powerful mineral.
Muscle Relaxation
Our bodies hold around 20-30 grams of magnesium at one time, where about 40% of this is contained within the soft tissues like our muscles. So it’s no wonder magnesium is the main assistant for the maintenance of normal muscle function that involves contraction and relaxation.
Ever noticed a random eye or muscle twitch at the end of the day? Or experienced a spontaneous muscle cramp? These are two signs that can indicate a mild magnesium deficiency. Within the muscles, magnesium works alongside other minerals – calcium, potassium and sodium – to facilitate strong muscle contraction and normal relaxation. However, an imbalance in levels of these minerals can lead to muscle spasms or cramps.
One benefit of magnesium when it comes to women’s health is for relieving pre-menstrual syndrome (PMS) symptoms. Studies have revealed that underlying magnesium deficiencies are a driving factor in aggravating PMS symptoms such as pelvic cramps, where magnesium levels are found to be lower in those women with PMS. This is due to the major effect magnesium has on relaxing muscles and regulating the stimulation of muscles.
Stress Reduction
As stated previously, low levels of magnesium can increase the bodies sensitivity to stress. In those with balanced magnesium levels, magnesium normally works to inhibit the excitatory or stimulating activity of our nerves or neurotransmitters – our bodies chemical communicators – to promote a calming effect on our nervous system. Though in times of chronic stress magnesium stores are progressively lost leading to an over-activation of our sympathetic nervous system or fight-or-flight response.
A major stress hormone that gets a lot of hype for its role in chronic stress is cortisol. Cortisol is a hormone released from the adrenal glands during a fight-or-flight response that essentially used to help us run away from predators in centuries past. Though nowadays, cortisol may be abnormally released on a daily basis due to high levels of everyday stressors – work, gym, caffeine, to-do lists. Magnesium has been shown effective in modulating the release of cortisol through reducing excessive crosstalk between the brain and adrenal glands.
Sleep
Sleep disturbance or deprivation is a common sign of elevated stress and indirectly low magnesium levels. Again, sleep disturbance can be due to an overstimulated nervous system where reduction of excitatory hormones – such as cortisol or glutamate – is impaired, or promotion of muscle relaxation is reduced due to a deficiency in magnesium.
Another factor magnesium plays in sleep is promoting levels of melatonin, our sleep activating hormone. Melatonin is a hormone produced in the following step after the happiness hormone serotonin is made. Magnesium works within this pathway to convert amino acids into serotonin. So without enough magnesium melatonin production can also become impaired.
Getting Enough Magnesium
Due to the heightened levels of stress within our busy society it is now more than ever that we need to be optimizing our magnesium intakes. Getting magnesium through a food first approach before supplementation is key and may be better absorbed. Magnesium rich food sources include nuts - especially pumpkin seeds – legumes, leafy green vegetables, wholegrains, cacao, as well as animal sources like fish, meat and dairy products.
Active Cycle, our nutrient rich hot chocolate formula, contains magnesium in the form of magnesium amino acid chelate. Unlike other forms of magnesium, the amino acid chelate form is highly absorbed within the digestive tract due to the reduced number of steps needed for magnesium absorption. And the best part? Just one serving of Active Cycle provides you with 94% of the daily requirements of magnesium. So, if you’re in need of a boost in the PMS, cramping or sleep department this may just be the formula for you.
Zhang, Y., Xun, P., Wang, R., Mao, L., & He, K. (2017). Can Magnesium Enhance Exercise Performance?. Nutrients, 9(9), 946. https://doi.org/10.3390/nu9090946
Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326
Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian journal of nursing and midwifery research, 15(Suppl 1), 401–405.
Pickering, G., Mazur, A., Trousselard, M., Bienkowski, P., Yaltsewa, N., Amessou, M., Noah, L., & Pouteau, E. (2020). Magnesium Status and Stress: The Vicious Circle Concept Revisited. Nutrients, 12(12), 3672. https://doi.org/10.3390/nu12123672
Zhang, Y., Chen, C., Lu, L., Knutson, K. L., Carnethon, M. R., Fly, A. D., Luo, J., Haas, D. M., Shikany, J. M., & Kahe, K. (2022). Association of magnesium intake with sleep duration and sleep quality: findings from the CARDIA study. Sleep, 45(4), zsab276. https://doi.org/10.1093/sleep/zsab276
]]>There are certain nutrients in food that can be beneficial for the absorption of other nutrients, meaning they work synergistically. Becoming aware of these benefits can help you strategically pair foods together – known as synergistic pairings – to essentially get the most ‘bang for your buck’. These pairings can be extremely valuable in numerous diets that are restrictive of certain food groups, such as the vegan diet. By synergistically pairing your foods regularly this will enhance the absorption of nutrients that may be lacking in the diet to help prevent deficiencies.
If you’re looking to prevent deficiency alongside optimizing your nutrition it may be as simple as incorporating some or all of the below food pairings into your cooking repertoire – and steer clear of those that aren’t so beneficial.
Vitamin C and Iron
You may have been recommended or come across this food pairing before. Especially if you’re consuming the majority of your iron through plant-based sources. This is due to the different form of iron present in plant-based versus animal foods. Compared to animal sources like meat which contain heme iron, plant-based sources contain non heme iron a less easily absorbed form.
However, by pairing non heme iron rich foods with a source of vitamin C this can enhance the absorption of iron within the body. This could be as simple as squeezing lemon over your spinach, having a handful of nuts with an orange as a snack, or adding fresh tomato to your beans.
Piperine and Turmeric
Turmeric is a household spice that is derived from the root plant Curcuma longa, which contains the active ingredient curcumin. Curcumin works as an anti-inflammatory and antioxidant within the body and is commonly recommended to reduce swelling and inflammation. However, the availability of curcumin for use by the body is limited without one key ingredient.
Black pepper – or piperine – enhances the bioavailability and absorption of curcumin when consumed together. Co-consumption of piperine and turmeric has shown to enhance antioxidant status in diabetics, as well as reducing inflammation in obesity and metabolic syndrome. So, don’t forget to crack pepper over your turmeric rich meals next time you make them.
Collagen and Vitamin C
Unlike other nutrients vitamin C isn’t able to be synthesised within the human body, which means it has to be consumed in order to meet optimal levels. Apart from being essential for our immunity, vitamin C plays a huge role in tissue regeneration due to its necessity in collagen formation.
Collagen is the most abundant protein within the human body and is an integral part of tissues such as skin, cartilage and bone. Collagen provides structure and strength to these tissues through its rope-like formation, which actually becomes impaired without sufficient vitamin C - like in conditions such as scurvy. Vitamin C promotes collagen formation by acting as a cofactor for enzymes which stabilise collagens strong rope-like formation.
When choosing a collagen supplement be sure to opt for those, like Active Collagen, which contain added vitamin C in order to reap the most benefits.
Fats and Fat-Soluble Nutrients
Vitamins A, D, E & K are our fat-soluble vitamins, they require fats for their absorption. Unlike water soluble vitamins which are excreted when levels are met within the body, fat-soluble vitamins are stored within our fat and liver cells for use at a later time.
If you are deficient in or required to take a supplement of one of these vitamins, their absorption can be easily enhanced through pairing them with fats themselves. Examples of these vitamins within the diet include kale (K), liver (A, D), parsley (K), butter (A, D, E, K), egg yolks (A, D, E, K), fish with edible bones (D), and nuts and seeds (E). Consuming these with healthy fats like extra virgin olive oil (EVOO), avocado, tahini, olives and oily fish will benefit the absorption of these within the intestine.
Cooking Tomatoes in EVOO
Tomatoes – and other fresh produce with red pigmentation such as watermelon and capsicums – contain an antioxidant known as lycopene which is a type of carotenoid, like vitamin A. As it is fat-soluble, lycopene benefits from being consumed alongside fats.
This is evident in Mediterranean diets where EVOO is probably the most frequently consumed source of fat. When tomatoes are cooked in EVOO, it has been shown that the benefits of the antioxidant lycopene are increased making it more bioavailable. This increased bioavailability has major benefits in decreasing systemic inflammation that is produced through factors such as UV radiation, smoking, poor diet and alcohol.
A Pairing to Steer Clear of
As much as we all enjoy coffee and tea it is best to avoid consuming them around iron rich foods. The tannins which are found in tea and coffee are polyphenolic compounds that bind to proteins and reduce their absorption. In situations where you are trying to increase your iron levels consuming these beverages away from meals is your best bet for ensuring adequate iron absorption.
It’s not only the food itself but the preparation, cooking and consumption that is important for nutritional health.
Piskin, E., Cianciosi, D., Gulec, S., Tomas, M., & Capanoglu, E. (2022). Iron Absorption: Factors, Limitations, and Improvement Methods. ACS omega, 7(24), 20441–20456. https://doi.org/10.1021/acsomega.2c01833
Heidari, H., Bagherniya, M., Majeed, M., Sathyapalan, T., Jamialahmadi, T., & Sahebkar, A. (2023). Curcumin-piperine co-supplementation and human health: A comprehensive review of preclinical and clinical studies. Phytotherapy research : PTR, 37(4), 1462–1487. https://doi.org/10.1002/ptr.7737
Pullar, J. M., Carr, A. C., & Vissers, M. C. M. (2017). The Roles of Vitamin C in Skin Health. Nutrients, 9(8), 866. https://doi.org/10.3390/nu9080866
Albahrani, A. A., & Greaves, R. F. (2016). Fat-Soluble Vitamins: Clinical Indications and Current Challenges for Chromatographic Measurement. The Clinical biochemist. Reviews, 37(1), 27–47.
Rinaldi de Alvarenga, J. F., Quifer-Rada, P., Francetto Juliano, F., Hurtado-Barroso, S., Illan, M., Torrado-Prat, X., & Lamuela-Raventós, R. M. (2019). Using Extra Virgin Olive Oil to Cook Vegetables Enhances Polyphenol and Carotenoid Extractability: A Study Applying the sofrito Technique. Molecules (Basel, Switzerland), 24(8), 1555. https://doi.org/10.3390/molecules24081555
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TE is generally caused by a triggering or traumatic event that occurred 3 months prior to the actual hair loss. This includes highly stressful periods such as after serious surgeries, sickness and pregnancy or childbirth. Although for some women pregnancy may not seem like a stressful time, there are huge physical demands on the female body. One of these being the change in hormone levels during pregnancy which are very distinct compared to regular levels.
Both progesterone and oestrogen increase dramatically during pregnancy, whilst prolactin also increases gradually in preparation for lactation. After childbirth, progesterone and oestrogen return to normal levels within a week, whilst prolactin remains elevated for a while longer to support breast tissue and milk production. These hormonal fluctuations impact the actual hair growth cycle that occurs within the hair follicles. For instance, prolactin is actually shown to prompt the end of the hair growth phase causing strands of hair to fall out prematurely.
These varying changes in hormone levels are said to be the key driver in postpartum TE. Though, there are ways we can support hair loss, and most importantly hair growth, nutritionally. Bodily tissues with high biogenetic activity, such as hair, require a number of nutritional variables like optimal nutrients, calories and absorption for healthy growth and function. Read on to learn how you can support postpartum TE through your diet.
Getting Enough Protein
Hair is almost entirely made of protein, specifically keratin. So, it’s no wonder ensuring the protein component of your diet is sufficient for healthy hair growth. If protein levels aren’t met through the diet this can cause malnutrition leading to hair weakness, fragility and loss.
On average women require around 50 grams of protein/day. However, this requirement increases during periods of greater nutritional demand such as during pregnancy and lactation. Therefore prioritising a good amount of protein at every meal will benefit hair growth. For guidance and without having to get too caught up in the numbers, this may look like 2 eggs at breakfast, chickpeas at lunch, Greek yoghurt in the afternoon and a portion of tuna or salmon at dinner – amounts and portions according to individual needs of course.
It’s also important to know that it’s the smaller components of proteins, amino acids, that have the most impact on keratin production. In particular the amino acids lysine and cysteine. Lysine supports collagen production and helps in keeping the hair within the skin, whilst it also plays a role in iron and zinc absorption. Cysteine is found in highest amounts within hair due to being a crucial component of keratin proteins, but is made within the body from the amino acid methionine. Lean into foods rich in lysine and methionine including beef, fish, yoghurt, eggs, legumes, poultry, pumpkin seeds, peanuts and wholegrain products.
Iron
As hair is an active tissue – commonly referred to as an organ of its own – it requires an optimal blood supply. Iron is found in the blood and used by the body to make haemoglobin; a molecule responsible for carrying oxygen to the tissues of the body like our hair. Iron stores and levels can become impaired following childbirth either due to a greater loss of blood during delivery or the demands for iron during pregnancy.
More easily absorbed iron rich foods are those of animal origin, richest in red meats. Whereas those not easily absorbed are of plant origin like nuts, legumes and spinach. To better absorb iron from these sources be sure to pair them with a source of vitamin C such as lemon juice, tomatoes, citrus fruits or berries.
Vitamin D
Having adequate vitamin D has been shown to benefit the hair growth cycle. Studies have shown that those with lower levels of vitamin D, such as in the disease rickets, develop hair loss. Getting adequate daily sun exposure (and yes cloudy days count too!) is your best bet when avoiding vitamin D deficiencies. However, foods such as egg yolk, beef liver, milk, cheese and mushrooms that have been exposed to sunshine all contain vitamin D.
Selenium
Selenium is an essential trace element that plays an important role in hair follicle development and protection against oxidative damage such as from UV rays. Selenium is one nutrient that doesn’t generally receive a great deal of attention in the diet as its needed in very small amounts – 1-2 Brazil nuts per/day is all you need to get your fix! Though you should err on the side of caution as selenium can be toxic in high amounts. Best to get your levels checked before upping your selenium intake, especially when pregnant.
Silica
Haven’t really come across silica before? Let us entertain you! Hair containing greater silicon content is associated with increased brightness and lower amounts of hair loss – sounds good to us. But what is silica and how can you get it through your diet?
Conveniently, silica – or silicon - is naturally abundant in water, plants and animals. So, there isn’t really any need to be counting numbers here. Just ensure you’re getting in all the nutrient dense wholefoods daily.
Looking for a dietary supplement that can boost the aforementioned nutrients? Active Collagen All-In-One Hair Skin & Nails contains an abundance of bioavailable amino acids in the form of hydrolysed collagen, as well as vitamin C and silica for added benefits. Head to our website and socials to read our customer success stories for how our product helped their hair growth journeys.
Samrao, A., & Mirmirani, P. (2022). Postpartum Telogen Effluvium Unmasking Traction Alopecia. Skin appendage disorders, 8(4), 328–332. https://doi.org/10.1159/000521705
Mirallas, O., & Grimalt, R. (2016). The Postpartum Telogen Effluvium Fallacy. Skin appendage disorders, 1(4), 198–201. https://doi.org/10.1159/000445385
Trüeb R. M. (2021). "Let Food be Thy Medicine": Value of Nutritional Treatment for Hair Loss. International journal of trichology, 13(6), 1–3. https://doi.org/10.4103/ijt.ijt_124_20
Goluch-Koniuszy Z. S. (2016). Nutrition of women with hair loss problem during the period of menopause. Przeglad menopauzalny = Menopause review, 15(1), 56–61. https://doi.org/10.5114/pm.2016.58776
National Health and Medical Research Council. (2006). Protein. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/protein
Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01
Araújo, L. A., Addor, F., & Campos, P. M. (2016). Use of silicon for skin and hair care: an approach of chemical forms available and efficacy. Anais brasileiros de dermatologia, 91(3), 331–335. https://doi.org/10.1590/abd1806-4841.20163986
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When it comes to optimizing fertility, the importance of male reproductive health is often overlooked in comparison to that of a female. Of course, we all know that the female body has a huge role to play in carrying a child from conception to birth, and there is a lot relying on her fertile health. But what about the role male fertility plays?
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Issues in male fertility play a more causative role in infertility cases than we may realise. Male infertility is a contributing factor in around 50% of infertility cases, which unfortunately affects up to 12% of couples globally. The causes of male fertility issues are predominantly related to suboptimal sperm health, such as low counts and poor-quality sperm, which essentially affects the main event – egg fertilization.
Although diagnosing conditions in male infertility is most often evaluated through semen analysis, there are many diagnostic techniques that are used in conjunction with semen analysis to assist in developing ways to improve and manage sperm health. A few of these include looking at nutrient and hormone levels in the body to see what can be improved, such as diet and lifestyle changes, to optimize male fertility.
One nutrient that can’t be overlooked when talking about male fertility is zinc. So, why is zinc so important for sperm health and how can we get more of this powerful mineral naturally?
Spotlight on Zinc
Zinc not only plays significant roles throughout our whole body, recently praised for its assistance in optimizing immune health, but it holds major responsibilities in male reproduction. One fact being that seminal fluid actually contains the highest amounts of zinc in the body. Hence one reason for its importance.
Daily requirements for zinc are considerably higher for men than women, 14mg/day compared to 8mg/day. Which is crazily almost double. So why so much more?
Apart from seminal fluid having high zinc concentrations, each ejaculation actually causes a loss of 2.5mg of zinc and during this the prostate gland releases even more zinc into the seminal plasma. This prioritization of zinc levels in the seminal fluid has a lot to do with optimizing the steps leading up to, and including, fertilization. Notably, studies have found that fertile men have considerably higher levels of zinc compared to their infertile individuals.
Roles of Zinc in Male Fertility
Having abundant zinc is crucial for optimal male fertility. Firstly, without adequate zinc the proper development of 3 major male accessory sex glands would be impaired: testis, epididymis and prostate. But its benefits go far beyond this.
Spermatogenesis: The process of spermatogenesis is basically the development of sperm cells within the testes. The presence of optimal zinc is key in the early stages of sperm development and sperm cell survival during maturation. Without enough zinc sperm cell death occurs before proper maturation, leading to reduced sperm counts and impaired sperm in seminal fluid.
Capacitation: A collective term for the maturation changes sperm undergo within the female reproductive tract after ejaculation which allows sperm to interact with the egg. In vitro studies have shown that zinc is responsible for regulating these key changes in order to reach optimal egg fertilization.
Acrosomal Exocytosis: Another key process in fertilization is acrosomal exocytosis. The acrosome is the cap sitting over the oval shaped head of the sperm. During a process called exocytosis, enzymes are released from the acrosome to break down and penetrate the egg membrane (or zona pellucida) for fertilization. Studies on bovine sperm have shown that zinc helps stimulate this process.
Protection: The high concentration of seminal zinc also plays a role in protecting the sperm from bacterial attack within the female reproductive tract. This is due to the powerful antioxidant properties of zinc which prevents chromosomal damage of the sperm.
Zinc Through the Diet
Poor zinc nutrition is a major contributing factor in reduced sperm quality and male infertility. Deficiencies of zinc, even in mild cases, are associated with reduced testis volume and weight, gonadal dysfunction (like hypogonadism and erectile dysfunction), and failure of spermatogenesis. However, reports have shown that eating foods high in zinc can enhance male fertility.
The body does not produce zinc therefore it has to be consumed through the diet in sufficient amounts. The richest source of zinc is found in seafood, especially oysters, followed by other wholefoods such as animal proteins (meat, fish, dairy), nuts and legumes. And no, this doesn’t mean you have to eat a dozen oysters daily. But intentionally incorporating a variety of these foods on a daily basis will certainly help increase your body’s zinc levels and support your fertility.
Need a hand boosting your zinc fellas? Active Cycle, our specially curated hot chocolate formula, contains 12mg of zinc per serve – nearly 100% of the daily recommended male zinc intake. And guys, don’t be fooled by its pretty packaging! The ingredients will be beneficial for you too.
Agarwal, A., Baskaran, S., Parekh, N., Cho, C. L., Henkel, R., Vij, S., Arafa, M., Panner Selvam, M. K., & Shah, R. (2021). Male infertility. Lancet (London, England), 397(10271), 319–333. https://doi.org/10.1016/S0140-6736(20)32667-2
Allouche-Fitoussi, D., & Breitbart, H. (2020). The Role of Zinc in Male Fertility. International journal of molecular sciences, 21(20), 7796. https://doi.org/10.3390/ijms21207796
Vickram, S., Rohini, K., Srinivasan, S., Nancy Veenakumari, D., Archana, K., Anbarasu, K., Jeyanthi, P., Thanigaivel, S., Gulothungan, G., Rajendiran, N., & Srikumar, P. S. (2021). Role of Zinc (Zn) in Human Reproduction: A Journey from Initial Spermatogenesis to Childbirth. International journal of molecular sciences, 22(4), 2188. https://doi.org/10.3390/ijms22042188
Zigo, M., Kerns, K., Sen, S., Essien, C., Oko, R., Xu, D., & Sutovsky, P. (2022). Zinc is a master-regulator of sperm function associated with binding, motility, and metabolic modulation during porcine sperm capacitation. Communications biology, 5(1), 538. https://doi.org/10.1038/s42003-022-03485-8
Fallah, A., Mohammad-Hasani, A., & Colagar, A. H. (2018). Zinc is an Essential Element for Male Fertility: A Review of Zn Roles in Men's Health, Germination, Sperm Quality, and Fertilization. Journal of reproduction & infertility, 19(2), 69–81.
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Menopause is a time, typically starting between the ages of 45-55, of profound change when it comes to women’s hormones. And unfortunately one that many women commonly find themselves silently struggling through. The most drastic change is that oestrogen levels become hypo-oestrogenic, a state of low oestrogen. But how does this have anything to do with the signs of skin aging such as sagging, wrinkling and a loss of fullness?
Oestrogens Effect on the Skin
Within the skin sit oestrogen receptors which circulating oestrogens latch onto. To put it visually, think of this as a kind of lock and key system – the receptor being the lock and oestrogen the key. These receptors are found to be most abundant within our face and legs.
During menopause, as circulating oestrogen levels begin to fall so do the number of oestrogen receptors due to lack of need. Usually, this lock and key system elicits effects such as reducing trans epidermal water loss, which is responsible for keeping our skin looking full and plump, and of course preventing collagen loss – a key player in skin ageing.
Studies have shown that a deficiency of oestrogen, such as the hypo-oestrogenic state following menopause, has strong correlations with the rapid decrease in collagen content within the skin. Collagen is estimated to decline at a rate of around 2% per year post menopause for the next 15 years, double the rate that collagen is lost in premenopausal skin. The effects this amount of collagen loss has on the skin is evident when we consider the physical changes seen in the skin during this stage of life.
Not only does the loss in collagen leave the skin with reduced elasticity, fullness and strength – measured by pulling the skin and noticing the time taken for it to rebound back (known as skin turgor) - but also impacts the skins’ ability to heal. Other than for general physical appearance, collagen’s further role in skin health is in the stages of wound healing. Cells within the skin, like fibroblasts, create collagen proteins which are deposited at the site of the healing wound in different stages. This generally proceeds for a few months in the wound healing process; however, this process is extended when collagen levels within the skin are less abundant.
The development of falling oestrogen levels is a natural chronological process in a woman’s life. Whether menopause hits you like a tonne of bricks or not, the effects that lowered oestrogen levels have on our skin and collagen are intrinsic – they’re an inevitable biological process. Although, there are some factors that can be incorporated into your daily life to begin combatting waning oestrogen and collagen levels before, during and well after menopause.
Including Phytoestrogens
What are phytoestrogens? Phytoestrogens are a type of phytonutrient, hence the name. Phytonutrients are beneficial substances that are provided through our diets from plant sources and their effect within plants is to protect them from harm such as insects and UV. Though when ingested by humans, phytoestrogens elicit some pretty impressive effects.
Phytoestrogen compounds within plants act in our bodies with similar oestrogen-like effects. The two main types are isoflavones, abundantly present in soy, and lignans, found in legumes, grains, fruits and vegetables, and flaxseed. The oestrogen-like effects come from the structure of the two types which mimic that of oestrogen. In states of low circulating oestrogen phytoestrogens are able to act on oestrogen receptors to boost levels whereas in states of high oestrogen exert the opposite effect by which lowering oestrogen levels.
The use of phytoestrogens in treating or managing menopausal symptoms is gaining a lot of attention in regard to taking on a more holistic approach rather than leaning on hormone replacement therapy. The positive effects of phytoestrogens in menopause is observed in Asian populations where diets are high in phytoestrogen sources therefore boosting circulating oestrogen levels, and cardinal menopausal symptoms – hot flashes, night sweats – are less frequently experienced.
Ways to incorporate phytoestrogens into your diet: mixing flaxseed meal into yoghurts, smoothies, granolas and baked goods, opting for tofu and edamame beans as a protein source at meals, roasted chickpeas and hummus as snacks, wholegrain bread over white, and hitting your 2 serves of fruit/five serves of vegetables every day.
Support Collagen Levels
Although collagen levels are declining at a more rapid rate during menopause, we can still help replenish lost stores to support declining levels. And this doesn’t have to start just as menopause begins. We can begin supporting our collagen levels at any stage of life.
The most widely studied and utilised way to boost collagen is through oral supplementation. Hydrolysed collagen supplements provide the body with bioavailable essential amino acids, smaller proteins, necessary for the body to synthesise the large collagen proteins. These include the 3 crucial amino acids in collagen formation; glycine, proline and hydroxyproline.
Supplementation with collagen for combatting skin aging has shown various positive outcomes. In one clinical trial containing 95% women between the ages of 20-70 years, after only 90 days of oral hydrolysed collagen supplementation visible reductions in skin aging were evident as reduced wrinkles, improved hydration and elasticity.
Opposed to topical collagen applications, oral collagen intakes are able to infiltrate the skin at a greater degree increasing amounts of collagen within the dermal layers. And when choosing an oral collagen supplement, there are a few key factors to consider in order to reap the most benefits.
Active Collagen All-In-One Hair Skin and Nails is a 100% pure bovine collagen powder with added nutrients like vitamin C to enrich and promote the absorption and effects of collagen within the body. We pride ourselves in providing a high-quality collagen supplement with proven benefits to help replenish declining collagen stores, and reduce the signs of aging linked to the hypo-oestrogenic levels caused by menopause. Incorporate a premium collagen like Active Collagen into your everyday regime to support post-menopausal aging.
Kamp, E., Ashraf, M., Musbahi, E., & DeGiovanni, C. (2022). Menopause, skin and common dermatoses. Part 2: skin disorders. Clinical and experimental dermatology, 47(12), 2117–2122. https://doi.org/10.1111/ced.15308
Calleja-Agius, J., Brincat, M., & Borg, M. (2013). Skin connective tissue and ageing. Best practice & research. Clinical obstetrics & gynaecology, 27(5), 727–740. https://doi.org/10.1016/j.bpobgyn.2013.06.004
Lephart, E. D., & Naftolin, F. (2022). Factors Influencing Skin Aging and the Important Role of Estrogens and Selective Estrogen Receptor Modulators (SERMs). Clinical, cosmetic and investigational dermatology, 15, 1695–1709. https://doi.org/10.2147/CCID.S333663
Mathew-Steiner, S. S., Roy, S., & Sen, C. K. (2021). Collagen in Wound Healing. Bioengineering (Basel, Switzerland), 8(5), 63. https://doi.org/10.3390/bioengineering8050063
Chen, M. N., Lin, C. C., & Liu, C. F. (2015). Efficacy of phytoestrogens for menopausal symptoms: a meta-analysis and systematic review. Climacteric : the journal of the International Menopause Society, 18(2), 260–269. https://doi.org/10.3109/13697137.2014.966241
de Miranda, R. B., Weimer, P., & Rossi, R. C. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International journal of dermatology, 60(12), 1449–1461. https://doi.org/10.1111/ijd.15518
Al-Atif H. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in the Fields of Dermatology and Cosmetics. Dermatology practical & conceptual, 12(1), e2022018. https://doi.org/10.5826/dpc.1201a18
]]>Hormonal fluctuations that are occurring during the luteal phase are usually cause of PMS symptoms such as abdominal and back pain, breast tenderness, anxiety, fatigue, mood swings, feeling irritable and of course increased food cravings. Food cravings are one of the most significant symptoms of PMS. Not necessarily meaning that all you want to eat is chocolate and comfort foods (although this may be the case), but also that your appetite in general increases. Totally common!
However, leaning into these cravings a little too much just before your period (intense chocolate cravings we’re looking at you) can impact your nutrient levels which are oh so important for a healthy menstrual cycle.
When it comes to controlling PMS cravings its helpful to know why these may be occurring in order to combat the urge to eat the whole block of chocolate. Read on to learn how to keep your food cravings in order before the next luteal phase rolls around.
Why Are These Cravings Happening?
A lot of women will naturally change their eating habits during the different phases of the menstrual cycle in response to what their bodies are asking for. So, why do we begin to crave certain things during the luteal phase?
During this phase, there are certain neurotransmitter systems that are implicated. These are the GABAergic and serotonergic systems which decrease during this time and are partly responsible for bringing on PMS symptoms. GABA is the neurotransmitter that exhibits a calming effect, controlling anxiety symptoms, whereas serotonin controls mood, happiness and sleep regulation.
Of both of these, the reduction in serotonin seems to be the culprit for mediating increased PMS cravings. This is due to the impact serotonin normally has on our body, producing that feel good effect. We all know the joy eating brings so it’s no wonder that when levels of serotonin are reduced we seek out ways to make ourselves feel good. Consumption of foods like chocolates, sweets, carbohydrates and salty foods are particularly sort after in those with PMS to reduce irritability and produce a positive effect.
Another factor of PMS cravings is increased hunger in general. It’s no joke that whether it be a week before or quite literally hours before your period comes you may have a significant surge in appetite. In both men and women, certain changes in hormones can have an effect on hunger levels.
During the follicular phase (the first phase of a menstrual cycle), oestrogen is on a steady rise which inhibits cravings and keeps our food intake stable. However, once we hit the luteal phase progesterone has peaked and oestrogen levels are significantly lower which enhances our appetite. Studies have shown that weight fluctuations commonly seen at different phases of the menstrual cycle is the outcome of increased appetites and energy intakes caused by these hormonal variations.
Combatting Cravings
Here at Active Collagen we believe that body knows best. Which is why certain cravings may be an unconscious sign that your body needs something.
Chocolate – When we have strong cravings for chocolate it can be a sign of magnesium deficiency. And obviously, cravings don’t go away unless you satisfy them, right? Well, not necessarily. Reaching for foods rich in magnesium such as nuts, unrefined wholegrains, dark leafy greens and (funnily enough) dark chocolate are all excellent ways to replenish your magnesium stores. Though when you do reach for chocolate, opt for darker varieties with high cocoa/cacao amounts for greater magnesium content.
Carbohydrates – Carbs, carbs, carbs. A sign your body needs more energy. Carbs contain our body’s favourable fuel source, glucose. Though, when we consume simple carbohydrates alone without protein or fats this can spike our blood sugar and lead us down the path of craving even more fuel. When carb cravings hit opt for complex carbohydrates such as sweet potato, wholegrain breads, oats, brown rice and pseudo grains like quinoa or millet to help stabilise blood sugar and keep you satiated.
Comfort foods – If you find yourself craving comforting curries, spaghetti Bolognese, warm bowls of oats and hot chocolates you may actually be onto something. Not only will eating these foods trigger that feel good response that gives us a boost of serotonin, but a lot of these foods contain iron. Iron is essential for a healthy menstrual cycle as a substantial amount is lost through menstrual blood. Blood building foods like oats, red meat, beans, lentils and nuts are great wholefood sources of iron that you can prioritise during this phase.
Luckily, we’ve curated a replenishing hot chocolate powder Active Cycle that contains key ingredients like magnesium, iron and Peruvian cacao powder to replenish the body’s stores of vitamins and minerals lost during a monthly period and help control those pesky PMS cravings. Although it can be taken at any time during your cycle it can be a great alternative when your chocolate cravings arise.
We are all human and giving into cravings sometimes is the only way! However, it’s cool to know that there are certain alternatives and strategies that can help you combat cravings - before you eat the entire block of chocolate.
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Prentice, A. M., Mendoza, Y. A., Pereira, D., Cerami, C., Wegmuller, R., Constable, A., & Spieldenner, J. (2017). Dietary strategies for improving iron status: balancing safety and efficacy. Nutrition reviews, 75(1), 49–60. https://doi.org/10.1093/nutrit/nuw055
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The promotion of health strategies for our mental health is receiving a lot more attention than it ever has, and we’re all for it. One of these health strategies for benefiting your mental health, with a more alternative therapeutic approach, is through the diet. And more specifically from a little amino acid called Glycine.
Amino acids are the building blocks of larger proteins, similar to the way the letters of the alphabet are used to make larger words. Though glycine is used by the body in more significant ways than just building proteins. So, what is glycine’s role in anxiety? Here’s how.
The Role of Glycine
Glycine is a small and simple amino acid, however its roles in the body are mighty. It is the most abundant amino acid and performs a hefty load of important functions, from boosting our energy to its role in neurological wellness. And its role neurologically is known for its calming effects.
The neuroscience behind anxiety disorders is that there is a dysfunction in the regulation of emotional responses. A big part of this being the activity of certain neurotransmitters – chemical messengers in the body that either elicit an excitatory (our get up and go system) or inhibitory (our calming system) response. In anxiety there is heightened activity of excitatory neurotransmitters opposed to inhibitory, causing the excessive and ongoing unease experienced by sufferers.
Glycine acts as an inhibitory neurotransmitter in the central nervous system promoting the calming effects that are so needed in states of chronic anxiety. But it has also shown benefits in modulating the release of excitatory neurotransmitters, such as glutamate, which suggests that its application through diet would be a helpful anxiolytic – reducing anxiety.
Another factor of anxiety is that it can also affect our sleep. Studies have shown that over 50% of anxiety sufferers experience sleep disturbances, like insomnia, and without proper sleep this can in turn worsen anxiety symptoms. A vicious cycle indeed.
In terms of correcting sleep disturbances, glycine has been shown to improve sleep. In those with insomnia, a study on supplementing 3g/day of glycine before bed found that not only sleep quality improved but sleepiness and fatigue during the day was reduced. This is achieved through glycine’s calming and peacekeeping effects in the body reducing the excitatory response.
Unlike other amino acids, glycine is a non-essential amino acid meaning the body can make it. But that doesn’t mean we shouldn’t prioritise it through our diet.
Glycine in the Diet: Where to Find it?
If you are prone to stress and anxiety incorporating more glycine in the diet may be helpful for calming and nurturing your nervous system. We could probably all do with a bit of a boost in that department these days!
The main macronutrient that will provide the body with glycine is protein. The most glycine rich proteins include legumes, fish, dairy and meat. Although, there are some proteins in particular that can be an even more abundant source of glycine.
Collagen protein is one super rich source of glycine, amongst other beneficial amino acids. Glycine is used by fish, mammals and humans to synthesize collagen for maintaining the strength and structure of connective tissue like our skin, bones and cartilage. Therefore actually ingesting these connective tissues in animals is an excellent source of glycine. Though, due to westernised diets, we probably don’t commonly eat these food sources as regularly as our ancestors did.
But there are a few easy alternatives for adding collagen to your diet.
One, incorporating a hydrolyzed collagen supplement into your diet. Super easy and convenient, powdered collagen supplements can be added to foods like your morning coffee, yoghurt, smoothies or oats without upsetting the consistency. Active Collagen collagen powder contains over 1 gram of glycine per serve, with the extra benefit of added vitamin C to enhance the uptake of amino acids within the body.
Two, drinking nourishing bone broths or soups. Bone broth is made through a slow cooking process using the connective tissues of animals. By exposing the tissues to heat over a long period, usually around 24 hours in simmering water, this allows the collagen to be released creating a nourishing broth. This can easily be made yourself but can also be found in health food stores either as a concentrated paste or in broth form. Incorporating bone broth into your diet through soups or simply sipping on a warm cup during the day will give you a fabulous boost of glycine.
Active Cycle, our newest member at Active Collagen, also contains glycine as L-glycine. A hot chocolate powder formulated for combatting PMS symptoms and supporting the female menstrual cycle, added L-glycine may help with reducing the anxiety leading up to your period the same as in other common anxiety disorders.
Anxiety is a part of the natural human experience; however, persistent anxiety shouldn’t be overlooked. Although its useful to know that anxiety can be supported through our diets, talking to a health professional about treatment is recommended.
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Razak, M. A., Begum, P. S., Viswanath, B., & Rajagopal, S. (2017). Multifarious Beneficial Effect of Nonessential Amino Acid, Glycine: A Review. Oxidative medicine and cellular longevity, 2017, 1716701. https://doi.org/10.1155/2017/1716701
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Li, P., & Wu, G. (2018). Roles of dietary glycine, proline, and hydroxyproline in collagen synthesis and animal growth. Amino acids, 50(1), 29–38. https://doi.org/10.1007/s00726-017-2490-6
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Like anything, balancing hormones won’t just happen overnight. Unfortunately, there are a few common habits that may be overwhelming your hormones without you even realising their impacts. Though the fortunate thing is that these are habits which can be busted – with a little help from motivation and consistency of course.
What are these habits you say? You’ve come to the right place. Read on as we explain what habits you may need to consider shaking for balancing your hormones.
Low Carb Diets
Keto, Low-Carb Paleo, High Fat…. Where does it stop?! The problem with restricting carbohydrates from the diet is that this has a negative impact on both the drivers of hormones such as our HPA-axis, and the hormones themselves.
Female bodies need carbohydrates. When our bodies aren’t receiving enough nutrients, such as the glucose from carbohydrates (our bodies main source of energy) this presents as a form of stress. It may not ‘feel’ stressful, but it has major negative impacts. Although the body has other ways of converting other nutrients into energy – fats into glucose or gluconeogenesis for example – these are longer processes and let’s face it unsustainable for the optimal functioning of the body.
The body’s main responsive mechanism when exposed to a form of stress or potential ‘threat’ – in this case not receiving sufficient energy or nutrients – is to release stress hormones. At first, the HPA (hypothalamic pituitary adrenal) axis is activated to send signals to the adrenal gland. These signals communicate to the adrenals that the body is under threat, and we need particular hormones to help us survive during this stress exposure. The particular hormone in humans is cortisol, often referred to as our fight or flight hormone.
In a normal day the body will naturally release cortisol at balanced levels. However, if stress is a constant factor then cortisol levels will remain high turning what normally is an acute or short period of stress into a chronic or prolonged issue. Which our hormones simply won’t have.
You may even experience fatigue and cravings as your body tries to balance energy and blood sugar. Instead of restriction, pair wholefood sources of carbs like starchy vegetables, brown rice or sourdough bread with a source of protein and fat to help stabilise your blood sugar, and make your body feel safe.
Skipping or Replacing Meals with Coffee
Okay we hear you. There’s something about the ritual of a coffee – or maybe two - in the morning that seems to kick the day into gear rather nicely. But there are a few factors to consider before falling victim to the coffee-for-breakfast train.
One, coffee or caffeine is a stimulant. It works to increase the cortisol and adrenaline in our blood giving us a hit of energy, which in turn also increases our blood pressure. The negative effect of this increase in cortisol is that cortisol is already highest upon waking, giving us a natural get-up-and-go effect. So, when we add extra cortisol on top of this the stress response is heightened.
Two, skipping meals is not ideal for female hormones. Not only is it a missed opportunity to nourish our bodies with the fuel it needs to thrive, but research has also shown that skipping meals (most significantly breakfast) can interfere with ovarian and uterine functions. This is due to the insufficient energy coming in and prolonged periods of time between meals (fasting) disrupting HPA-axis function. Disruption to the HPA-axis has known effects on menstrual cycle health such as causing missing periods (amenorrhea) or irregular periods.
The best way to combat the negative effects of caffeine, and still enjoy your morning cuppa, is to eat a balanced breakfast before or whilst drinking your coffee. This will slow the metabolism of caffeine and prevent the sudden spikes in cortisol. Better yet, you can even add a form of protein like Active Collagen to your coffee for extra beneficial metabolic effects.
Overdoing High Intensity Exercise
Are you a culprit for doing HIIT 5 days a week? Although participating in high intensity exercise is beneficial, like anything you can have too much of a good thing.
You guessed it, overdoing high intensity exercise like running or HIIT is a major stressor on the body. In terms of its impacts on female hormones, the stressful effects from overexercising are known to cause menstrual disruptions like luteal phase defects (not ovulating) and amenorrhea. This is due to the body not feeling safe as it’s in a state of prolonged stress and essentially disregarding the priority for reproduction.
If this sounds familiar it may be time to dial down your exercise regime. Opting for more lower impact forms of exercise like walking, pilates and yoga regularly can help bring down your body’s stress levels and regulate our finicky HPA-axis.
Plastic Use
Using plastic in the form of plastic water bottles, containers or chopping boards can mess with your hormones. Plastic contains bisphenol A (BPA), a form of endocrine disrupting chemical (EDCs) or xenoestrogen, which is ingested through the use of plastic around food especially during exposure to heat. EDCs imitate naturally occurring hormones in the body, such as oestrogens, which interfere with normal hormone balance and function.
Unlike phytoestrogens that occur naturally within plants, xenoestrogens are synthetic chemicals. When hormones such as oestrogens are mimicked within the female body from xenoestrogens this can cause high oestrogen levels – known as oestrogen dominance – which has negative consequences. These effects being raising the risk of oestrogenic cancers like breast cancer and increasing PMS in menstruating women.
It's fair to say that it might be time you threw out that plastic water bottle and invest in the stainless steel or glass kind. Other ways to combat EDCs from food is to always reheat meals in glass or ceramic vessels and start hanging onto those glass jars for storing goods in the pantry.
Breaking a habit is tricky and overwhelming. Start small and change one thing at a time. The real question is, which habit will be the hardest to break?
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Fujiwara, T., Ono, M., Iizuka, T., Sekizuka-Kagami, N., Maida, Y., Adachi, Y., Fujiwara, H., & Yoshikawa, H. (2020). Breakfast Skipping in Female College Students Is a Potential and Preventable Predictor of Gynecologic Disorders at Health Service Centers. Diagnostics (Basel, Switzerland), 10(7), 476. https://doi.org/10.3390/diagnostics10070476
Roberts, R. E., Farahani, L., Webber, L., & Jayasena, C. (2020). Current understanding of hypothalamic amenorrhoea. Therapeutic advances in endocrinology and metabolism, 11, 2042018820945854. https://doi.org/10.1177/2042018820945854
Wang, L. H., Chen, L. R., & Chen, K. H. (2021). In Vitro and Vivo Identification, Metabolism and Action of Xenoestrogens: An Overview. International journal of molecular sciences, 22(8), 4013. https://doi.org/10.3390/ijms22084013
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Carbohydrates are a form of macronutrient – nutrients that are needed in larger amounts every day for sustained energy levels, physical activity, satiety and health. Although carbs are more often than not given a bad rap they are an essential part of a healthy diet providing the body with glucose – our bodies main and preferred source of energy. Glucose is a simple sugar, monosaccharides or disaccharides, which are often demonised due to the abusive intake of refined or simple processed carbohydrates – fast foods, added sugars, sweets and refined grains - in Westernised diets, and the effect simple sugars have on blood sugar.
However, complex carbohydrates, like those found in what we refer to as wholefoods, (think wholegrains, cereals, legumes and starchy vegetables) contain more molecules of sugar in their structure, polysaccharides or oligosaccharides, and fibre. Unlike simple sugars, complex carbs provide a great deal more nourishment for our bodies and are broken down over a longer period of time due to the presence of fibre which slows absorption.
So, what is happening during the process of carb breakdown that has such an effect on blood sugar regulation? And how can we combat it?
How Does the Body Use Carbohydrates?
Like anything we eat, carbohydrates have to first be broken down for absorption into the body. After carbohydrates are broken down within the gut the sugars are absorbed into the bloodstream to be transported to tissues for storage or used for energy immediately. This is performed with the help of the hormone insulin which moves glucose from our blood into our cells for later energy use – stored energy or glucose is termed glycogen.
When we ingest simple sugars the process of energy use and storage happens at a much faster rate as opposed to complex carbs which provide our bodies with a much more sustained energy output. The way in which foods are classified as either providing quick or sustained energy levels is based on the Glycaemic Index (GI) – how quickly food affects blood sugar levels. Simple sugars are high GI causing a quick, high and short rise in blood sugar followed by a similar drop in levels – aka that familiar 3pm crash when we find ourselves reaching for a quick pick me up!
When it comes to complex carbs on the other hand, these blood sugar peaks and troughs resemble a much more steady, slow rise and fall in blood sugar levels and are termed low GI foods. Complex carbs are not only the more favourable kind when it comes to sustaining your energy levels, but they also offer more nutrient density providing the body with minerals and fibre which help fuel our gut microbiome.
Although, there are also added benefits to pairing carbohydrates alongside other macronutrients – protein and fats – for even greater blood sugar regulating benefits.
Combatting Blood Sugar
The key to balancing blood sugar is balancing your macronutrient intakes throughout the day – carbs, protein and fats. If we just eat carbohydrates on their own, whether that be complex or simple, it is often we will feel hungry soon after. Carbs, although different types have their own varying effects on blood sugar, are the quickest to be broken down and utilised of the macronutrients as the fuel contained within carbs – glucose – is already readily available for use. Whereas protein and fats take a lot longer to digest and go through additional steps for their use as energy.
So often we are eating meals or snacks that we think are going to sustain us such as a piece of fruit or bowl of oats only to feel hungry an hour later. Of course, these options are healthy which is so much better than regularly reaching for a chocolate bar or your 100th coffee of the day. But once we add some fats and protein to these, hunger and tiredness – brought on by the drop in blood sugar – won’t be a problem until 3 hours later. Hello sustained blood sugar levels!
Need some blood sugar balancing ideas? We’ve got you covered:
- pair your oats and fruit with sources of protein like whole milk, Greek yoghurt, nuts and seeds, and fats like nut & seed butters. You could even pair it with a boiled egg for an extra protein boost to sustain energy.
- smoothies made with Greek yoghurt, collagen or protein powders and added fats like nut butters or avocado.
- salads made with complex carb bases like brown rice or sweet potato, topped with tuna, beans or leftover meat and a healthy fat dressing like tahini, avocado or extra virgin olive oil.
- snacking on nuts, cheese, yoghurt or homemade protein balls alongside fruit.
- boosting your homemade banana bread or sweet baked treat of choice by adding collagen or protein powders for added protein.
The best thing about Active Collagen is that it can be added to breakfasts like smoothies and oats, mixed into yoghurts as a snack and included in your daily coffee for the blood sugar balancing effects of protein. Plus, its subtle vanilla flavour won’t mess with the taste of anything only give it a little something extra! Check out our recipe blog to see the creative ways you can add Active Collagen to your diet and start balancing your blood sugar.
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Although, it’s not just aging that may increase our need for collagen supplementation. There are also certain times during our life when the demand for collagen production is greater, including pregnancy and postpartum. Just like iron and folate needs are greater during pregnancy, collagen is in higher demand to build your baby’s connective tissue and also to support your own. But the benefits don’t just end there….
Let’s break down all the reasons why collagen supplementation during pregnancy and postpartum is super beneficial for you and your bub!
Skin Elasticity & Joint Health
During pregnancy your body is changing in more ways than one. Your skin and pelvic tissues are stretching to allow for the growth of your abdomen, and there is greater weight bearing onto the joints.
Collagen supplementation is praised for its positive effects on skin health. Its effects are mainly due to its ability in maintaining skin hydration and elasticity levels which are commonly beneficial for reducing the signs of aging – wrinkles, dry skin and decreased fullness. However during pregnancy, these effects are taken into reducing the occurrence of stretch marks – often arising on the abdomen, thighs and breasts – and may even decrease the risk of perineal tear during delivery.
Although it’s not all about cosmetic beauty. Collagen supplementation is also utilised for supporting joint health. In fact, after skin health, taking collagen for joint health is highly utilised. As pregnancy joint pain is usually related to increased weight bearing onto the joints, collagen can be beneficial for replenishing cartilage tissue that is impacted within the joint. This can also be termed as ‘chondroprotective’ effects, meaning that the bioactive protein peptides provided by hydrolysed collagen supplements – like Active Collagen – protect the joint cartilage from becoming too worn which can start to impact the bone.
Increased Protein Needs
Protein forms a great nutritional part in any healthy diet. Though during pregnancy, daily protein needs are higher to support the rapid growth and development of a baby. This increase in protein during pregnancy is generally recommended as 1.1g of protein per kg per day as opposed to 0.8g on any normal day.
Unlike refined carbohydrates, protein is more satiating. So, it can be more difficult to hit your daily protein targets if you’re feeling too full. This is where collagen comes in. Hydrolysed collagen powders can be easily added to foods such as pancakes, smoothies, yoghurt and hot drinks to give you a big boost of protein without even really realising it. Plus, a serving of meat, fish or tofu may not be all that enticing at every stage throughout your pregnancy, but collagen makes for a convenient and nourishing protein alternative.
Adequate protein intakes during postpartum are also super important. During this stage the body is lactating which requires sufficient protein to produce caseins, whey proteins and mucins that make up human milk proteins. These proteins provide numerous amino acids essential for your newborn’s health and development.
Wound Healing
Collagen proteins are the backbone of wound healing, or commonly referred to as the glue that holds everything together. Quite literally though, if collagen production is suboptimal then wound healing can become impaired prolonging the healing process.
For a wound to close collagen is first synthesized and then deposited at the site. However, the actual wound healing process continues for months after the wound closes. During this time collagen continues being replaced and remodelled to increase tissue strength and integrity.
Though, wound healing and collagen production also require additional nutrients for optimal performance. We’re talking about you vitamin C! Vitamin C is necessary for the role it plays in tissue regeneration through collagen formation. It is a cofactor for enzymes responsible in promoting the folding and stability of collagen structure.
So, how can this help postpartum? If you have delivered through vaginal birth you may have experienced a perineal tear, which affects around 75% of women. Supporting the proper repair of a perineal tear will prevent short- and long-term complications. Taking a collagen supplement throughout your pregnancy and postpartum journey may just be the support your body needs in order to improve the healing response of the vaginal tissue.
Postpartum Hair Loss
Postpartum hair loss is a common occurrence in new mothers that arises due to the demands and stress a woman’s body experiences during pregnancy. Although it generally corrects itself within a short period, there are ways to accelerate the growth of new hair and even prevent the amount of hair lost during this time.
Hair is largely made of protein molecules, the smaller amino acids. The amino acids with most significance in hair are cysteine, which makes up 10-17% of the keratin protein in hair, and l-lysine, an abundant component of the hair root. While cysteine is responsible for the actual hair strand health, l-lysine is responsible for keeping the hair strongly within our skin. To easily boost your intakes of cysteine and l-lysine during pregnancy and postpartum, incorporating collagen into your daily diet can help regenerate and support hair growth.
Not only does Active Collagen provide a bioactive formula of hydrolysed collagen that contains 18 different amino acids per serve, but it also contains added Vitamin C which is beneficial for healthy collagen production. Collagen is safe to take during pregnancy and breastfeeding, and will provide new mammas with all the nourishing amino acids they need at every stage.
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Male androgenetic alopecia (MAGA) – or commonly referred to as male pattern baldness – affects around 80% of men. Although it predominantly arises later in life, it can also appear at earlier stages depending on certain factors.
Hair is a large part of a person’s appearance. So, when hair begins thinning often there are psychological effects that ensue such as lowered self-esteem, confidence and increased levels of anxiety surrounding appearance.
Yes, there are treatments out there that are applied topically claiming to stimulate hair growth, which vary in effectiveness of outcomes. However, how can hair loss be supported nutritionally to address underlying factors? And could Active Collagen help?
MAGA: What is Going On?
In MAGA hair is lost in a distinct pattern on the scalp, usually from front to back, causing a receding hairline. Although there are some environmental factors that may initiate the beginning of hair loss MAGA is generally caused by genetic predisposition together with decreased levels of androgens – hence the ‘androgenetic’ part in its title.
A male may inherit certain genes that predispose him to hair loss, which unfortunately is one factor we cannot change. They may, however, also have low levels of dihydrotestosterone an androgen that has been identified as a key player in MAGA development.
Hair grows in a cycle with four phases – funnily enough much like a woman’s menstrual phase:
1. Anagen: hair growth
2. Catagen: transition phase
3. Telogen: resting phase
4. Exogen: hair shedding
In MAGA the period between each phase is shortened which fastens hair turnover. More specifically, the anagen phase of growth is shortened and the telogen phase of rest is lengthened. Alongside this, the actual hair follicle starts to constrict known as hair follicle miniaturisation. In response to constriction, the follicles begin producing thinner hairs which are fragile and fall out easily.
Vitamins and minerals are essential for healthy hair and its growth. So, which ones can we specifically focus on to support and maybe even prolong hair health in men?
Biotin
Biotin is a part of the group of B vitamins, taking the title of B-7. It is also known as ‘vitamin H’ which in German the H stands for ‘haar & haut’ - hair & skin. it is a water-soluble vitamin therefore if consumed in abundance the body will excrete what is not needed and isn’t stored for later use. Biotin is one vitamin that is utilised within the cosmetic health space praised for its effects in producing healthier hair and nails.
Biotin’s function in contributing to healthier hair is through its involvement in protein synthesis. Our hair is a protein structure, mostly made up of keratin, which biotin stimulates the production of. A 2019 study showed that MAGA patients had suboptimal levels of biotin which when reversed by proper consumption of biotin rich foods or supplementation may increase hair quality and texture.
Adequate intakes of biotin for males is 30mcg/day which can be obtained through wholefoods such as egg yolks, liver, spinach, mushrooms, rice and oats. Although in states of deficiency, supplementation could be considered for reaching optimal levels faster.
Biotin in 5.8g serve Active Collagen: 2500mcg.
Silica
After oxygen, silica – or silicon - is the second most plentiful element in nature. Although we may not consider getting enough silica everyday it is present in both plant and animal sources, as well as water, as a trace mineral.
High contents of silica found in hair are said to lower the rate of hair loss and increase hair brightness. Studies utilising silica supplementation also show positive results with certain properties of hair such as an increased hair strand resistance to breakage after 9 months of supplementation. So although silica may not directly stimulate hair growth, it does provide a stronger integrity to the hair structure.
There isn’t a recommended daily intake for silica in Australia. However, if you are eating a wholefood diet with lots of variety and proper hydration you should already be getting the minimum.
Silica in 5.8g serve Active Collagen: 396mg.
Lysine
Lysine or L-Lysine is an essential amino acid, the small building blocks of larger proteins, found in meat, legumes, some cheeses and eggs. It is essential meaning the body cannot make it on its own and must be consumed through the diet. Protein malnutrition has been linked to increased hair loss due to our hair being mostly 100% protein.
Lysine deficiencies are correlated with low iron levels as the amino acid aids iron absorption. Though in regard to hair, having suboptimal levels of iron such as iron deficiency anaemia has been linked to greater hair loss or shedding.
The androgen component of MAGA, having high levels of DHT, may also be supported with optimal intakes of l-lysine. Having high levels of DHT is undesirable for hair growth, though research shows that l-lysine produces factors that block DHT within the body. When excess DHT is blocked this allows for a more desirable hair growth environment – prolonging the anagen phase of hair growth.
Lysine in 5.8g serve Active Collagen: 176mg
It’s safe to say that MAGA can be supported through the diet with even just a few little nutritional tweaks, like taking Active Collagen All-In-One Hair Skin & Nails, to boost your levels of hair loving nutrients. However, it is important that you consult with a professional for ruling out underlying causes of hair loss before tackling it on your own.
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Guo, E. L., & Katta, R. (2017). Diet and hair loss: effects of nutrient deficiency and supplement use. Dermatology practical & conceptual, 7(1), 1–10. https://doi.org/10.5826/dpc.0701a01
]]>Our bodies are smart, much smarter than we think. Which is why they can withstand a lot more than what they bargained for before we even notice. In this case we’re talking about stress. Stress can be hard to identify before it starts to become more of an issue than what it is actually meant for.
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So, what is it meant for? ‘Stress’ is a biological response that humans and other species have acquired to tackle certain situations in order to survive. In the past, these situations looked like running from predators or going long periods of time between hunts. Now, stress turns up through pushing to meet deadlines, living off coffee and stretching ourselves so thin we have no time to stop and take a breather.
Of course, stress is a normal response. However, when stress is present in your life for long periods of time – known as chronic stress – this can throw our whole system out of whack and really do a number on our health in more ways than one.
Are you someone who the above criteria applies to – which everyone in this fast-paced society has certainly related to at some stage - but not sure how to recognise the signs of chronic stress? Let us break them down for you.
The Stress Response
Stress essentially starts in the brain. We perceive stress and a cascade of responses occur. Though it is unfortunately a lot more complex than just that.
Stress is a result of the activation of the hypothalamic-pituitary-adrenal axis (HPA axis) which releases a number of different stress hormones known as glucocorticoids. Glucocorticoids are utilised by the body to ensure there is enough energy available for the body to combat whatever stress is being experienced at that time, whether that be a ‘reactive’ response such as running from a threat or an ‘anticipatory’ response such as preparing for a speech.
The stress response is usually kept under pretty tight wraps in order to keep our bodies in a state of balance. Though this can quickly become out of balance when we experience high levels of stress. One glucocorticoid that receives a lot of attention is cortisol. And for good reason.
Cortisol is the primary stress hormone that is released, referred to as our-get-up-and-go or fight-or-flight hormone, especially in times of chronic stress. In a normal acute stress response cortisol is released, peaks and troughs in a regulated way. In phases of prolonged stress, cortisol is released and remains elevated for longer periods causing an inflammatory response. It is this inflammatory response that gives rise to the signs of elevated stress.
Signs of Elevated Stress
Although stress may seem purely neurological, it has an effect on most if not all body systems.
Psychological signs: Prolonged stress in humans is associated with a plethora of conditions related to emotion and behaviour. Obviously, we aren’t meant to experience stress in a chronic way but if and when we do we see the negative effects of anxiety, depression and irritability for example which are far too common.
Another major psychological sign of stress is problems with your sleep. Trouble getting to sleep, interrupted sleep and severe early waking are all tell-tale signs that your cortisol levels are elevated or out of whack.
Physical signs: ‘Burnout’ is one word that gets thrown around a lot in terms of when someone is feeling the implications of elevated stress. Burnout can be described as feeling fatigued, exhausted, unmotivated and lacking energy, which is usually related to prolonged occupational stress, overexercising or simply taking on too much.
Headaches or migraines are also commonly seen in states of chronic stress. This may be due to the amount of tension the body is holding onto during stress – such as muscle and jaw clenching - which causes the body to excrete high amounts of magnesium, our key nutrient in muscle relaxation. Keeping up your daily intake of magnesium through foods such as cacao, pumpkin seeds, dark leafy green vegetables and oats are key for replenishing stores during stressful times.
Digestive signs: Stress can expose itself in two major ways through our digestive system; first affecting our appetite and next our digestion. An acute stress response generally causes a suppression in appetite whereas chronic stress has been shown to increase appetite, especially for highly palatable foods – we’re looking at you chocolate and wine!
It is also common that people experiencing high stress complain of digestive issues as stress can alter the functionality of the intestine. Research has shown that stress can affect nutrient absorption, increase intestinal permeability, alter stomach acid secretion and increase intestinal inflammation. This is evident in the increase of IBS diagnosis seen following a period of chronic stress.
Reproductive signs: Mental and emotional health plays a pivotal role in sexual health. Libido gone MIA? This is your body telling you that now is not the time to reproduce as your body doesn’t feel safe, it is in fight-or-flight mode.
In females, period loss, or amenorrhea, is a major sign in reproductive health that immediately displays your bodies HPA axis is dysregulated. Whether the chronic stress is directly related to prolonged stressful situations or indirectly related to stress such as under-eating and over-exercising, period loss is an indication of elevated stress.
One of the best things you can do both during and after periods of elevated stress is to prioritise nourishing foods. At Active Collagen we take pride in nourishing our bodies with quality ingredients, that’s why we’ve curated Active Cycle. A nutrient rich hot chocolate powder that is high in magnesium with ingredients like cacao that are sure to replenish your daily magnesium intakes. Not to mention it’s also delicious and seriously stress reducing! Head here and start replenishing.
Herman, J. P., McKlveen, J. M., Ghosal, S., Kopp, B., Wulsin, A., Makinson, R., Scheimann, J., & Myers, B. (2016). Regulation of the Hypothalamic-Pituitary-Adrenocortical Stress Response. Comprehensive Physiology, 6(2), 603–621. https://doi.org/10.1002/cphy.c150015
Russell, G., & Lightman, S. (2019). The human stress response. Nature reviews. Endocrinology, 15(9), 525–534. https://doi.org/10.1038/s41574-019-0228-0
Yaribeygi, H., Panahi, Y., Sahraei, H., Johnston, T. P., & Sahebkar, A. (2017). The impact of stress on body function: A review. EXCLI journal, 16, 1057–1072. https://doi.org/10.17179/excli2017-480
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Maier, J. A., Pickering, G., Giacomoni, E., Cazzaniga, A., & Pellegrino, P. (2020). Headaches and Magnesium: Mechanisms, Bioavailability, Therapeutic Efficacy and Potential Advantage of Magnesium Pidolate. Nutrients, 12(9), 2660. https://doi.org/10.3390/nu12092660
Yau, Y. H., & Potenza, M. N. (2013). Stress and eating behaviors. Minerva endocrinologica, 38(3), 255–267. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4214609/
Yazdanpanahi, Z., Nikkholgh, M., Akbarzadeh, M., & Pourahmad, S. (2018). Stress, anxiety, depression, and sexual dysfunction among postmenopausal women in Shiraz, Iran, 2015. Journal of family & community medicine, 25(2), 82–87. https://doi.org/10.4103/jfcm.JFCM_117_17
Nagma, S., Kapoor, G., Bharti, R., Batra, A., Batra, A., Aggarwal, A., & Sablok, A. (2015). To evaluate the effect of perceived stress on menstrual function. Journal of clinical and diagnostic research : JCDR, 9(3), QC01–QC3. https://doi.org/10.7860/JCDR/2015/6906.5611
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One hormone that plays a serious role in stimulating sleep is melatonin. Melatonin is a part of our circadian rhythm, our internal 24hr body clock that works with the hours of natural light and darkness. Essentially, it is our bodies way of staying awake during the day and being able to sleep restfully at night.
So how do our circadian rhythms work? When the sun rises our bodies release the hormone cortisol from our adrenal glands which increases alertness – our get-up-and-go hormone. When we then venture out into the sunshine and natural day-light the sun exposure activates melanin in the skin and communicates to our pineal gland (in the brain) to make melatonin. Throughout the day this gradually reduces our alertness and is secreted the most at night to induce the feeling of sleepiness.
It should be noted that adequate and appropriate secretion of melatonin is crucial for inducing our sleep not exactly for staying asleep. However, there are factors that can disrupt melatonin production leaving you tossing and turning, proving it difficult to get to sleep.
Let’s take a deep dive into what could be disrupting your body clock and ways you can avoid disruption for a good night’s sleep.
Factors Affecting Melatonin
Having poor sleep or a disrupted circadian rhythm, whether that is due to suboptimal melatonin secretion or not, is the driver of many health issues like obesity and cardiovascular diseases. Not to mention impacting our everyday fatigue, irritability and focus.
The supplementation of melatonin is one way of combatting poor sleep such in the case of sleep disorders like non-24hr sleep wake disorder and jetlag. Though, there are certain factors that should be modified first before following supplementation, which could be wreaking havoc on your natural melatonin production. So, why can’t you get to sleep?
Diet: Melatonin is produced from the essential amino acid tryptophan. So, it’s no wonder that if our diets are lacking in foods rich in tryptophan then this can affect sleep. Reports from studies conducting improvements in sleep onset have found that tryptophan doses as little as 1g can ameliorate sleep onset disorders.
Another common factor could be that you’re consuming a little too much caffeine, especially if that happens to be in the evening. We’ve all been there, deadlines, exam prep, long waits at the airport. Caffeine, and mostly in the form of coffee, is one of the most globally utilized stimulating substances which can disrupt sleep. Although it may not have the same effect on everyone, reaching for another coffee may not be the best idea to keep your energy flowing. Studies have found that even a few days abstaining from the humble brew can help induce sleep onset in some individuals.
Exercise: We’re sure you’re all familiar with the feeling of getting into bed after a day that you’ve partaken in some tiring physical exercise, it feels rewarding! However, what about exercising too close to bedtime? Studies have shown that if partaking in vigorous exercise within 1 hour of going to sleep – think going for a run, late-night exercise class times or riding home from work – this can affect sleep onset. This is due to the effects post-exercise has on raised body temperatures and heart rates, and also increased circulating adrenaline levels.
Light: The most impacting factor in melatonin production is light. After all, it does follow the natural movements of the sun. Our new world of computer screens, phone screens and artificial lights is unfortunately having a large impact on our daily melatonin production. This is of course largely due to blue light sources that are impacting our melatonin.
Research suggests that exposure to bedroom lights (not dimmed or yellow lighting) before going to sleep will suppress melatonin causing later onsets of sleepiness, changing our body’s perception of the time of day. Aka we still think its time to hustle as its not dark yet. This, of course, is further heightened by our obsessive scrolling and screen time.
Managing Melatonin
The great news is that the above factors are modifiable, although a few may be harder to shake than others.
Diet: Eating foods rich in tryptophan is one way of boosting your melatonin. Foods high in tryptophan include turkey, whole milk, tuna, cheese and oatmeal. Though conveniently some foods are actually high in melatonin. Include foods like eggs, fish, grapes, cherries, strawberries, mushrooms and tomatoes as melatonin is found in these sources in the highest amounts.
Also, our favourite way of boosting energy levels come 3pm - instead of reaching for another coffee - is our Active Cycle Hot Chocolate. Although it is specially formulated to support women’s menstrual cycles, it may be just the afternoon or post dinner pick me up you need. Plus its super nourishing for your body so win, win!
Exercise: Booked a late-night exercise class? If you’re finding that you have trouble falling asleep after class it may be time to switch it up for a morning workout or try a lower intensity class like yoga. Lower intensity forms of exercise are less likely to produce the stimulating adrenaline levels that a run or HIIT class would.
Light: This is your sign to ditch the late night or just before bed scrolling. Set-up a stricter bed-time routine just like you would with a morning routine. If you tend to go to bed at 10pm give yourself a curfew of at least 30 minutes to an hour before bed of no screen time. Read a chapter of your book, do some before bed stretches or write down all the things you need to do tomorrow to get them off your mind before going to sleep. Investing in some blue-light blocking glasses may also be beneficial if you spend a lot of time in front of screens for work to help induce melatonin production.
In some instances melatonin supplementation may be needed. However, please speak with a health professional about your circumstance to get personalised advice that is right for you before supplementing.
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Irish, L. A., Mead, M. P., Cao, L., Veronda, A. C., & Crosby, R. D. (2021). The effect of caffeine abstinence on sleep among habitual caffeine users with poor sleep. Journal of sleep research, 30(1), e13048. https://doi.org/10.1111/jsr.13048
Stutz, J., Eiholzer, R., & Spengler, C. M. (2019). Effects of Evening Exercise on Sleep in Healthy Participants: A Systematic Review and Meta-Analysis. Sports medicine (Auckland, N.Z.), 49(2), 269–287. https://doi.org/10.1007/s40279-018-1015-0
Gooley, J. J., Chamberlain, K., Smith, K. A., Khalsa, S. B., Rajaratnam, S. M., Van Reen, E., Zeitzer, J. M., Czeisler, C. A., & Lockley, S. W. (2011). Exposure to room light before bedtime suppresses melatonin onset and shortens melatonin duration in humans. The Journal of clinical endocrinology and metabolism, 96(3), E463–E472. https://doi.org/10.1210/jc.2010-2098
Meng, X., Li, Y., Li, S., Zhou, Y., Gan, R. Y., Xu, D. P., & Li, H. B. (2017). Dietary Sources and Bioactivities of Melatonin. Nutrients, 9(4), 367. https://doi.org/10.3390/nu9040367
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The effects of collagen on skin health are the same for both sexes, offering increased skin elasticity, hydration and structure. That goes for bone health too. Although far less common than women, let’s not forget that men can also experience bone pathologies like osteoporosis as well.
Of course, women could probably resonate with the following reasons too. Though, for our male audience, let’s break down some more masculine reasons to incorporate collagen into your everyday routine.
Joint Health
It is common for men to experience joint injuries due to regularly participating in recreational sports like rugby or soccer that involve a lot of stop-start movements. Especially within the knee, ankle and hip joints. And we all know the inconvenience joint pain brings.
Collagen is the bodies glue protein that helps hold everything together, from our skin to our bones to our ligaments and cartilage. It provides a great deal of structure that helps sustain strength in those tissues, probably due to the actual structure of collagen itself. To put it visually, collagen appears in a sort-of rope-like configuration where the different protein chains wrap around one another. And like a rope, collagen is quite difficult to break apart. Unless under the circumstance of continual damage due to impact movement like sport.
When there is continual joint impact, this can weaken and deteriorate the cartilage surrounding the joint giving rise to pain. One study found that after 24 weeks of hydrolysed collagen supplementation, those with athlete-related join pain showed improvements in pain levels. This suggests that collagen supplementation may be beneficial for pain that negatively impacts performance in both men and women due to collagen deterioration within the joint.
Building Muscle
Talking about recreationally active men, you don’t have to be an athlete to want to preserve your muscle health. As we age, for both males and females, it can become harder to sustain and build muscle tissue due to age-related changes in muscle metabolism – which often leads to progressive loss and strength of muscle known as sarcopenia. So, it’s important to prioritise our muscle health as we age just as it is important to prioritise bone health in the same way.
As we know, collagen is a protein. And proteins are needed for the synthesis of muscle tissue. Without adequate protein intakes this can also impact our body’s ability to synthesise muscle as we age.
One serving of Active Collagen All-In-One collagen peptides provides you with 19 different amino acids – the smaller protein molecules or building blocks needed to create larger proteins. This form of hydrolysed collagen is easily available for the body to use for muscle synthesis, which makes it a super easy way to reach or increase your protein requirements each day.
Faster Recovery
Along with providing the body with enough protein to build muscles, muscles also need a stimulus in order to stimulate growth. This stimulus being exercise, or resistant strength training in particular.
When muscles are pulled and stretched in the act of heavy lifting or continuous impaction like running this causes miniscule tears in the muscle tissue. However, the actual gained muscle strength comes from the repair and recovery of these tissues. And just like in joint cartilage tissue, muscle repair includes the synthesis of collagen. We’ve all been subject to the old protein shake after a workout. But how does collagen add up?
A study examining the use of collagen peptide supplementation pre and post strength training showed that muscle soreness and recovery was improved in recreationally active men after 9 days. Another study found that after a bout of damaging exercise, males consuming 15g/day of collagen peptides post exercise showed enhanced musculoskeletal recovery of muscles after 24 hours. This could be due to the bioavailability of collagen peptides in the body for use in muscle repair.
Male Fertility
Unlike women, males don’t seem to get as much attention when it comes to their fertility. Infertility is in fact as much as a problem for males as it is for women. One factor that impacts both men and women respectfully is oxidative stress, which can have an impact on sperm motility and health. Oxidative stress is an imbalance between the beneficial antioxidants and damaging reactive oxygen species (ROS) within the body, which can disturb cell survival and cause damage. This stress is due to factors such as smoking, poor diet and overconsumption of alcohol.
However, there is one antioxidant that is able to scavenge and neutralize ROS activity – Glutathione. Glutathione is made of three amino acids, two of which are present in hydrolysed collagen – glycine and glutamine. A deficiency of this powerful antioxidant can lead to sperm instability which in turn may reduce chances of implantation during conception.
Although you can obtain glycine and glutamine from other protein rich foods, it could be beneficial if you’re trying to conceive to consider taking a hydrolysed collagen supplement such as our Active Collagen All-In-One. This will ensure your diet is not missing out on these vital amino acids that are needed to produce glutathione. Your sperm (and partner) will thank us later!
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Kirmse, M., Oertzen-Hagemann, V., de Marées, M., Bloch, W., & Platen, P. (2019). Prolonged Collagen Peptide Supplementation and Resistance Exercise Training Affects Body Composition in Recreationally Active Men. Nutrients, 11(5), 1154. https://doi.org/10.3390/nu11051154
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Omega 3s are a very important nutrient in that they are necessary for a plethora of body functions such as providing integrity for cell membranes such as our brain cells, foetal development, reducing risk of cardiovascular disease and are highly involved in anti-inflammatory processes.
There are 3 main types of omega 3s, or sometimes abbreviated to n-3 for short. These are a-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3s can be sourced from both terrestrial and marine sources. ALA is found in plant foods such as flaxseeds, soybeans, pumpkin seeds, walnuts and green leafy vegetables. However, ALA has to be converted to EPA and DHA in the body for use. EPA and DHA are sourced from mostly cold-water fish – sardines, salmon, mackerel, tuna - which have a higher body fat percentage. EPA and DHA can also be found in algae, which is a source that should be considered for those following a plant-based diet.
How Much Omega 3 Daily?
Let’s face it, not everyone is mad about seafood and fish. But we all know the health benefits they can provide. In adults, the recommendations for EPA and DHA per/day range from 160mg/day for men and 90mg/day women. In children, values range from 40-125mg/day depending on life stage and gender. However, not everyone is reaching these daily targets.
This is due to the shift in the balance of omega 3s in human diets since the progression of following a Western diet. In a standard Western diet, there is generally a higher ratio of omega 6 to omega 3 fatty acids which is proposed to be the cause of increased chronic disease.
To reach your daily intake of omega 3s aim for including a source of oily fish, flaxseeds or other plant types to boost intakes. Another convenient way that omega 3s can be included within the diet is through fish or algae oil or capsule supplements. Look for fish and omega 3 supplements that have been sourced ethically or ‘wild caught’ to ensure optimal health benefits.
Omega 3 vs Omega 6
Both omega 3 and omega 6 are polyunsaturated fatty acids. Although one is definitely more beneficial than the other for our health.
A good example of sources of omega 6 fatty acids is seed oils. These include sunflower, grape seed, safflower, palm, corn and soybean oil to name a few, which are typically riddled throughout a typical Western diet of processed food. It can also be found in meats; however, this is not as much of a concern as the increasing intake of seed oils within the diet. Moderation, moderation, moderation.
The issue with an imbalanced amount of omega 3 to omega 6 is that omega 3s are responsible for promoting anti-inflammatory eicosanoids (signalling molecules) whereas omega 6, such as arachidonic acid, promotes inflammatory eicosanoids. Higher amounts of inflammatory eicosanoids are cause for disease such as cancer and heart disease, which in turn can be prevented through a higher consumption of omega 3 FAs.
What Can Omega 3s Help With?
ADHD: Attention deficit/hyperactivity disorder is a common cognitive disorder mostly diagnosed in young children however can also be diagnosed later in life. Omega 3s are a non-pharmacological approach to treatment where studies have shown that supplementation improves ADHD symptoms in diagnosed and developing children.
Cardiovascular health: Omega 3s are well known for their heart protective qualities. These include reducing high blood cholesterol and triglyceride levels and reducing the risk of all-cause mortality in coronary heart disease. Doses normally range from 1-4g/day depending on circumstance.
Fertility: As omega 3s are fats they are also a source of cholesterol, the precursor to steroid hormones which are paramount for fertility. Animal studies have found that adequate omega 3 intakes and supplementation may prolong female reproductive lifespan and positively impacts steroidogenesis, folliculogenesis and oocyte maturation, which are just big words for healthy fertility!
Skin: Fish oils are widely used in increasing skin health and ameliorating skin disorders like dermatitis and eczema. This is due to the relationship between omega 3s providing protection to the skin through anti-inflammatory mechanisms which reduce photo-aging and increase skin cell integrity.
Signs You May be Deficient
There are some signs your body can give you that may indicate an Omega 3 deficiency:
If you suspect you may be deficient in EPA and DHA and know you don’t consume enough omega 3 rich foods now is the time to start. Give yourself some grace and aim for 2-3 serves of fish per week to start with. Consider talking to a healthcare professional about supplementation and increasing your intakes if you are concerned.
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The discomfort or compounding issues that people may experience with these short-chain carbohydrate foods is due to the ease of which these sugars are able to ferment within the intestine, more specifically our small intestine. Essentially, they remain unabsorbed within our digestive tract, where they would normally be broken down effectively, and specific gut microbes begin fermenting the carbohydrates. Which can lead to the unpleasant symptoms of bloating, cramping, flatulence and diarrhoea.
Read on as we breakdown what specific foods are high FODMAP, what exactly is a low-FODMAP diet and how is it applied?
Foods Containing FODMAPs
Due to the large variety of short-chain carbohydrates that constitute FODMAPs let’s look at each individually.
Oligosaccharides: Often referred to as prebiotics oligosaccharides are found in many plant derived foods like onions, garlic, asparagus, wheat and some legumes such as soybeans.
Disaccharides: Super common in everyday nutrition, disaccharides include lactose (dairy), maltose (honey) and sucrose (fruit juice).
Monosaccharides: These include our carbohydrates known as simple sugars – fructose, galactose and glucose. Mostly found in fruits, for example a high fructose fruit is apple, and some vegetables.
Polyols: Polyols are sugar alcohols that are present in particular fruits, vegetables and sugar-free sweeteners like sorbitol and erythritol. Although they have shown positive effects within the microbiome of healthy individuals, they can cause flatulence, abdominal discomfort and a laxative effect in those with GI issues like IBS.
What is a Low-FODMAP Diet?
A low-FODMAP diet requires you to eliminate high-FODMAP foods from your diet. When people experience chronic GI upset practitioners such as naturopaths or clinical nutritionists may suggest this diet as a way of identifying what is causing the upset and also give the digestive tract time to settle and return to a comfortable, functioning state.
The elimination phase is, however, only followed for a short duration of time normally lasting between 1-2months. Any longer and it could cause nutritional deficiencies due to the large restrictive factor of the low-FODMAP diet.
After the elimination phase people are guided into reintroducing certain foods back into their diet. It is important that the foods are introduced one at a time to identify whether they are causing a trigger for the patients GI symptoms. For instance, whilst onions may be the cause of someone’s GI upset, apples may be the cause of another’s. Triggers are commonly individual and even come down to the type of FODMAP sugar causing the flare up such as oligosaccharides in the onion or high fructose in apples.
So, What Can I Eat?
Looking at our high-FODMAP food examples you can see that a lot of foods high in FODMAPs include fresh fruits, vegetables, legumes and dairy. Again, these naturally provide our body with essential vitamins and minerals, macronutrients and fibre that are necessary for optimal health and GI function.
However, the aim of a low-FODMAP diet is to get to the bottom of what is causing the issues so you can return to regular eating as soon as possible. The good thing is that there is still a whole variety of foods that are low-FODMAP, including different types of fruits and vegetables. So, although you may not be able to eat apples for a while, just ripened bananas, kiwi fruit, grapes and strawberries are all good to go! People are also encouraged to consume certain foods such as tofu, various nuts and quinoa which are low-FODMAP in order to keep their nutrient levels up.
This kind of restrictive diet should of course be followed and applied only under the guidance of a qualified practitioner to ensure it is followed correctly to avoid an altered microbiome, inappropriate use, disordered eating and only followed for a short duration of time, not forever.
Is Active Collagen FODMAP Friendly?
Collagen is a protein not a carbohydrate, so it isn’t fermentable within the GI tract. So if you have been prescribed a low-FODMAP diet collagen is still safe to consume. Active Collagen All-In-One Hair Skin & Nails contains stevia which is classified as a low-FODMAP sweetener by the Monash University FODMAP diet. You can also find the Monash University FODMAP diet app on the app store which is a fantastic resource for familiarising yourself with high and low-FODMAP foods.
Bellini, M., Tonarelli, S., Nagy, A. G., Pancetti, A., Costa, F., Ricchiuti, A., de Bortoli, N., Mosca, M., Marchi, S., & Rossi, A. (2020). Low FODMAP Diet: Evidence, Doubts, and Hopes. Nutrients, 12(1), 148. https://doi.org/10.3390/nu12010148
van Lanen, A. S., de Bree, A., & Greyling, A. (2021). Efficacy of a low-FODMAP diet in adult irritable bowel syndrome: a systematic review and meta-analysis. European journal of nutrition, 60(6), 3505–3522. https://doi.org/10.1007/s00394-020-02473-0
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. https://doi.org/10.3390/foods8030092
Qi, X., & Tester, R. F. (2019). Fructose, galactose and glucose - In health and disease. Clinical nutrition ESPEN, 33, 18–28. https://doi.org/10.1016/j.clnesp.2019.07.004
Hill, P., Muir, J. G., & Gibson, P. R. (2017). Controversies and Recent Developments of the Low-FODMAP Diet. Gastroenterology & hepatology, 13(1), 36–45. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5390324/
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There are, however, a few different forms of HA. The first being primary HA. Primary HA is the absence of menarche altogether, which should be investigated professionally if a period still hasn’t occurred 3 years after puberty begins. Secondary HA is defined when formerly regular cycles have ceased for 3 months or for 6 months in those that experience more irregular cycles. Secondary HA is usually found in those such as athletes who have lower body fat percentages and higher energy outputs. It is also often referred to as functional HA.
Having a regular and healthy period isn’t just important for those women who hope to start a family. Our menstrual cycles are an indicator of female health, and do so much for our health at the same time. So, what is actually happening in the body that makes our period go MIA?
What is Happening?
During times of high stress, undernourishing our bodies and over doing it on the exercise front this can put our bodies into fight or flight mode. Meaning a message is sent throughout the body that this is not the time for reproduction due to suboptimal conditions. Basic bodily functions like respiration and circulation are prioritised, and functions like ovulation are switched off leading to a missing period.
Governing all of this is our brain and most importantly the hypothalamic-pituitary-ovarian (HPO) axis, which is responsible for reproductive hormone secretion. Normally the hypothalamus secretes gonadotrophin-releasing hormone (GnRH) which stimulates the pituitary gland to release luteinising hormone (LH) and follicle-stimulating hormone (FSH). The latter 2 are important for maintaining our follicular phase into healthy ovulation within the ovaries which in turn keeps oestrogen levels sufficient. As you can see it has a bit of a domino effect. If one is insufficiently secreted or there are insufficient levels then the next becomes compromised.
This fight or flight response is a normal response to stressful situations that is an evolved mechanism within humans, developed to conserve our energy stores when we need them most. In order to send our bodies into the opposite state, our rest and digest response, we need to help it feel safe through reducing our stress - whichever way that may be showing up for you; not eating enough, overexercising, high work/study load etc.
Long-term Health Effects
Again, female menstrual cycles are an indicator of health. Without one a lot of other factors are impacted. A large concern is with the oestrogen deficiencies seen in HA patients, as oestrogen plays a role in many aspects of female health. Not just our hormone health.
Cardiovascular effects: Within the blood vessels oestrogen helps dilate and relax the vessels, and also protects against damage such as atherosclerosis. This is evident in women experiencing menopause where accelerated atherosclerosis and CVD risk is increased due to the drop in oestrogen levels.
Bone effects: Oestrogen is imperative for bone metabolism; it stimulates bone-building activity. Therefore, it’s no wonder that those suffering from HA lose bone mineral density (BMD). When oestrogen is absent or insufficient bone starts to deteriorate due to the absence of oestrogen promoting bone-resorption activity. This puts those at risk of developing osteoporosis or osteopenia.
Psychological effects: Although the aspect of stress can actually be a cause of HA, HA also brings other psychological impacts. Compared to regularly menstruating women, studies have shown that those with HA have higher rates of anxiety and depression, alongside heightened difficulty coping with day-to-day stress.
Impacts on Fertility: Unfortunately, due to the stigma around periods being bothersome for a lot of women, when a period goes MIA it is often overlooked and seen as a good thing being one less thing to worry about. However, when it comes time to attempt pregnancy this is when women become aware of the necessity of ovulation and a monthly period. Without ovulation an egg isn’t released and awaiting fertilisation. And apart from the actual period, ovulation is the main event! It is the fertile window within a monthly cycle.
Steps to Resolve HA
Luckily once diagnosed with HA it is generally reversible. But before we go on to list the factors that can help HA, it is important to reiterate that you should talk to a health professional about a HA diagnosis before self-prescribing techniques, to be sure other factors that could be causing your missing period are ruled out first.
Lifestyle: For many women with HA, it is common that a ‘more is better’ lifestyle is taken when in hindsight taking a ‘less is more’ approach is often what they need. For example, when the factor of over-exercising is causing HA we must pull it back to allow the body more time to rest and feel safe in order to ovulate. Most studies show that when exercise duration and intensity is reduced menses commonly resume within a year.
Dietary: Disordered eating and under-eating are both common symptoms of HA. The former is usually very restrictive of certain food groups and the latter is basically a lack of calories or energy. Both cause severe undernourishment, and weight loss along with it, that triggers the fight or flight response. For our bodies to prioritise ovulation we need to be giving it all the nourishment it needs to regulate hormone levels and release a healthy egg. The key is to have sufficient energy availability for your body to perform basic functions and cover extra energy outputs, but also ensure proper micro- and macronutrient intakes are met.
Psychological: Sometimes stress is inevitable but managing your stress during HA recovery is paramount for ovulation. For our body to return into a balanced state, and not remain in fight or flight mode, lean into things that create more calming effects for you; reading a novel, taking a bath, yoga sequences, cooking a nourishing meal or going for a slow stroll are all fabulous options. But finding what works for you is important. And it may be good to note here that exercise is also a form of stress, so maybe don’t lean into that run just now.
To bring female bodies more cycle nourishing nutrients, Active Collagen has formulated a hot chocolate powder that is full of period loving goodness – Active Cycle. Visit our online shop here to get your hands on some and start giving your body an extra nutrient boost.
Klein, D. A., Paradise, S. L., & Reeder, R. M. (2019). Amenorrhea: A Systematic Approach to Diagnosis and Management. American family physician, 100(1), 39–48.
Roberts, R. E., Farahani, L., Webber, L., & Jayasena, C. (2020). Current understanding of hypothalamic amenorrhoea. Therapeutic advances in endocrinology and metabolism, 11, 2042018820945854. https://doi.org/10.1177/2042018820945854
Shufelt, C. L., Torbati, T., & Dutra, E. (2017). Hypothalamic Amenorrhea and the Long-Term Health Consequences. Seminars in reproductive medicine, 35(3), 256–262. https://doi.org/10.1055/s-0037-1603581
Sophie Gibson, M. E., Fleming, N., Zuijdwijk, C., & Dumont, T. (2020). Where Have the Periods Gone? The Evaluation and Management of Functional Hypothalamic Amenorrhea. Journal of clinical research in pediatric endocrinology, 12(Suppl 1), 18–27. https://doi.org/10.4274/jcrpe.galenos.2019.2019.S0178
Ryterska, K., Kordek, A., & Załęska, P. (2021). Has Menstruation Disappeared? Functional Hypothalamic Amenorrhea-What Is This Story about?. Nutrients, 13(8), 2827. https://doi.org/10.3390/nu13082827
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That being said, due to the participation of our gut microbiome, it is important that our nutrition is addressed when considering improving or simply supporting our local gut immunity. This is due to the effect that food has on influencing a balanced microbiome i.e. if your nutrition isn’t supporting optimal levels of beneficial bacteria in the gut then your immune defences can become compromised. Although, there are numerous other factors that can also play a part in influencing our gut microbiome such as genetics, age, stress, antibiotic use and environmental pollutants.
So, how exactly does this lead to disease or illness?
Imbalance & Disease
When the balance of our microbiome becomes compromised or disturbed due to poor diet, antibiotics or genetics this decreases microbiome quality and quantity. Beneficial bacteria levels are reduced such as Lactobacillus which increases less favourable bacteria strains such as Proteobacteria. The key thing here is that beneficial bacteria regulates immune cells and produces favourable metabolites, like short-chain fatty acids (SCFAs), which influences the host’s immune and intestinal health.
This imbalance can be seen in those with irritable bowel disease (IBD). The development of IBD has been shown to have a lot to do with microbiome health. Studies predict that the driving force of IBD is a chronic microbiome imbalance that leads to impaired immune cell regulation and also persistent inflammation. This chronic inflammation impacts the intestinal lining, which don’t forget is also a part of our bodies defence system as it protects us from the external environment. Without a healthy gut lining bacteria and foreign bodies can ‘leak’ out which not only has an impact on our local gut immunity but also systemically.
Getting Back in Balance
To achieve a healthy immune response we need to support a healthy gut microbiome. And luckily there are a plethora of ways you can do this.
Probiotic rich foods: Probiotics are the live bacteria found in foods and supplements that add to and increase the colonization of good bacteria in the gut. They include strains such as Lactobacillus and Bifidobacterium which are probably the most frequently found strains found in foods or supplements. A very common example is to take a look at the back of your yogurt container. In the ingredients list it should state ‘live cultures’ which should include strains such as L. acidophilus or L. casei. Although when thinking about what foods contain probiotics think ferments like kimchi, miso, yogurt, kefir, sauerkraut and some cheeses as probiotics have been used forever in the fermentation of foods. Add a few different sources throughout your week to give your microbiome some lovin’.
Prebiotics: Prebiotics essentially provide a source of food for probiotic bacteria. They are the chief source of energy that promotes the growth and survival of beneficial bacteria. Examples of prebiotic rich foods include most fibrous fruits, vegetables, legumes and grains like onions, bananas, asparagus, chickpeas and oats. Although all plant-based foods will contain some prebiotic fibres these examples have higher amounts of certain carbohydrates like oligosaccharides and polysaccharides which are indigestible to us but fermentable for probiotics. The best way to guarantee you’re getting enough prebiotics is ensuring you’re including enough plants daily. 2 serves of fruit and 5 serves of vegetables is the recommendation for Australian adults.
Avoid processed food & refined sugars: Although these kinds of foods are fine to have occasionally having them daily can wreak havoc on our microbiome. Studies have shown that regular consumption of refined sugars, like those that are found in most processed or packaged foods, increase the levels of Proteobacteria in the gut which as we know throws our microbiome out of balance. If you have a bit of a sweet tooth try regularly reaching for foods that are naturally sweet like fruit, so you are actually getting some prebiotic rich fibres in at the same time. Your gut will be thanking you!
Support the Gut Lining
Just like our skin, our gut provides a barrier from the external environment. If this lining becomes compromised through inflammation and poor diet this will alter our immune response and microbiome due to greater permeability or ‘leaky gut’. Although the gut lining can be negatively impacted by foods, its integrity can be increased through the inclusion of certain foods and nutrients.
When our skin becomes dry and cracked we moisturise it, and its similar with our gut. If it becomes damaged we need to nourish it. Actually supporting the gut microbiome through the above measures can have beneficial effects on the gut lining, as one benefits the other and vice versa. However incorporating foods rich in vitamin D (egg yolks), omega 3 fatty acids (salmon, tuna), zinc (quality red meat) and L-glutamine (red cabbage) are super important for repairing gut lining damage.
The local immune system that houses our gut could do with a great deal more attention. It has such an impact on overall health but hasn’t yet reached the importance that systemic immune health has. Take control of your gut health this winter if you’re looking to combat seasonal colds and flus with the greatest vitality.
Zheng, D., Liwinski, T., & Elinav, E. (2020). Interaction between microbiota and immunity in health and disease. Cell research, 30(6), 492–506. https://doi.org/10.1038/s41422-020-0332-7
Wiertsema, S. P., van Bergenhenegouwen, J., Garssen, J., & Knippels, L. M. J. (2021). The Interplay between the Gut Microbiome and the Immune System in the Context of Infectious Diseases throughout Life and the Role of Nutrition in Optimizing Treatment Strategies. Nutrients, 13(3), 886. https://doi.org/10.3390/nu13030886
Shan, Y., Lee, M., & Chang, E. B. (2022). The Gut Microbiome and Inflammatory Bowel Diseases. Annual review of medicine, 73, 455–468. https://doi.org/10.1146/annurev-med-042320-021020
Bodke, H., & Jogdand, S. (2022). Role of Probiotics in Human Health. Cureus, 14(11), e31313. https://doi.org/10.7759/cureus.31313
Davani-Davari, D., Negahdaripour, M., Karimzadeh, I., Seifan, M., Mohkam, M., Masoumi, S. J., Berenjian, A., & Ghasemi, Y. (2019). Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications. Foods (Basel, Switzerland), 8(3), 92. https://doi.org/10.3390/foods8030092
National Health and Medical Research Council. (2006). Australian Dietary Guidelines. https://www.eatforhealth.gov.au/guidelines
Satokari R. (2020). High Intake of Sugar and the Balance between Pro- and Anti-Inflammatory Gut Bacteria. Nutrients, 12(5), 1348. https://doi.org/10.3390/nu12051348
Camilleri M. (2019). Leaky gut: mechanisms, measurement and clinical implications in humans. Gut, 68(8), 1516–1526. https://doi.org/10.1136/gutjnl-2019-318427
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Unfortunately endometriosis – commonly referred to as endo – is a chronic condition that more than 10% of menstruating women suffer from. Essentially, it mainly involves a great deal of pelvic pain, very painful periods and has strong associations with infertility.
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Endo is a complex condition that is categorized amongst the oestrogen dominant inflammatory processes. The inflammation predominantly affects the pelvic tissue including the endometrium, ovaries and lower abdominal cavity. The oestrogen dominance is said to commonly drive the growth of endometrial tissue outside of the endometrium (extrauterine tissue) - such as in the ovaries or lower abdomen – but has also been found to grow less commonly in other areas of the body like the brain, diaphragm and bowel.
One of the biggest issues is that the endometrial tissue that grows outside of the uterus actually acts the same as normal endometrial tissue. So, during our menstrual cycle the extrauterine tissue will also thicken, shed and bleed which gives rise to chronic pain.
Endo affects not only the physical health of a woman but also their social, professional and economic health. And because of its prevalence in young women education on endo needs to be louder, especially that it can only be correctly diagnosed through laparoscopy.
Although curing endo is a very difficult process there is research on potential factors that can help address its severity. Read on for the DL on how endo can be managed from a nutritional perspective.
Anti-Inflammatory Foods
Dietary changes are one of the most effective ways in managing endo pain. If we look at dietary changes in terms of helping the inflammatory aspect of endo, then following a diet rich in plant-based products (vegetables, fruits, legumes, nuts, wholegrains), higher fish intakes, lower red-meat and dairy, and abstaining from high inflammatory foods such as alcohol, refined sugar, saturated fats and salt is sure to be beneficial. This is due to the effect that plant-based foods have on decreasing oestrogen availability and inflammatory markers that are often raised in those diagnosed with endo.
Although, adhering to particular dietary changes has also shown benefit. Studies have found that after initiating a gluten-free diet and sticking to it for 12 months symptoms of pain were decreased. Also, the effects of particular anti-inflammatory nutrients like vitamin D and omega 3 fatty acids have shown promising effects. Both have shown benefits in decreasing extrauterine cell growth and proliferation which is valuable in reducing endo progression.
Omega 3 rich foods: oily fish (salmon, tuna), walnuts, chia seeds, hemp seeds
Vitamin D rich foods: egg yolk, liver, salmon
Supporting Progesterone Production
Progesterone is produced through monthly ovulation from the ovaries and adrenal cortex, and in endo there is a resistance against progesterone within the endometrium. Progesterone normally acts with anti-oestrogenic actions which stops the multiplying of endometrial cells and shedding of the uterine lining.
Progesterone production, and most importantly ovulation, can be supported through certain nutrients. Progesterone’s best friend is vitamin C – or ascorbic acid. Vitamin C is a potent antioxidant that is vital for maintaining a balance of inflammatory cells, such as reactive oxygen species (ROS), within the body which are linked to the inflammatory process of endometriosis. Results show that higher levels of ascorbic acid within the body are associated with higher progesterone levels.
Also, simply making sure you are eating enough for your body to actually stimulate, and support ovulation is key. Without enough energy available your body will not prioritise ovulation, as this is associated with reproduction. Undereating may also cause another aspect of stress within the body which is not ideal for healthy ovulation. Listen to your body and feed it the nourishing foods it deserves!
Vitamin C rich foods: citrus, berries, kiwi fruit, tomatoes, dark leafy greens, brassica vegetables like broccoli.
Immunity Boosters
By supporting our immunity we can also support our inflammatory responses. Inflammation is driven by our immune systems response to harm, and in endo this is in response to the growth of extrauterine tissue.
Turmeric: this powerful agent known as curcumin is a major anti-inflammatory mediator, it is the active compound found within turmeric. Apart from being a strong anti-inflammatory, curcumin also acts on the immune system by regulating the activation of immune cells – such as T and B cells – which would normally activate an inflammatory response. By inhibiting the activation of inflammatory factors this can help reduce endometriosis development.
Vitamin D: besides being a helpful anti-inflammatory, deficiencies of vitamin D are shown to correlate with a weakened immune system. Studies have shown that those with low vitamin D status are at a potentially higher risk of endometriosis and worsened levels of pain are experienced. This is due to the strong immunomodulatory effects of vitamin D; it helps to maintain a healthy immune system. Get out into unfiltered sunshine for just 10 minutes a day to help boost your vitamin D levels.
Providing your body with the right nutrients cannot be stressed enough when supporting endometriosis. Our Active Cycle hot chocolate powder is packed full of nourishing nutrients and formulated to support your body’s needs for healthy menstruation and hormone levels.
If you suspect you may be suffering from endometriosis, reach out to a qualified health professional.
Bulun, S. E., Yilmaz, B. D., Sison, C., Miyazaki, K., Bernardi, L., Liu, S., Kohlmeier, A., Yin, P., Milad, M., & Wei, J. (2019). Endometriosis. Endocrine reviews, 40(4), 1048–1079. https://doi.org/10.1210/er.2018-00242
Marziali, M., Venza, M., Lazzaro, S., Lazzaro, A., Micossi, C., & Stolfi, V. M. (2012). Gluten-free diet: a new strategy for management of painful endometriosis related symptoms?. Minerva chirurgica, 67(6), 499–504.
Nodler, J. L., DiVasta, A. D., Vitonis, A. F., Karevicius, S., Malsch, M., Sarda, V., Fadayomi, A., Harris, H. R., & Missmer, S. A. (2020). Supplementation with vitamin D or ω-3 fatty acids in adolescent girls and young women with endometriosis (SAGE): a double-blind, randomized, placebo-controlled trial. The American journal of clinical nutrition, 112(1), 229–236. https://doi.org/10.1093/ajcn/nqaa096
Zhang, P., & Wang, G. (2023). Progesterone Resistance in Endometriosis: Current Evidence and Putative Mechanisms. International journal of molecular sciences, 24(8), 6992. https://doi.org/10.3390/ijms24086992
Mumford, S. L., Browne, R. W., Schliep, K. C., Schmelzer, J., Plowden, T. C., Michels, K. A., Sjaarda, L. A., Zarek, S. M., Perkins, N. J., Messer, L. C., Radin, R. G., Wactawski-Wende, J., & Schisterman, E. F. (2016). Serum Antioxidants Are Associated with Serum Reproductive Hormones and Ovulation among Healthy Women. The Journal of nutrition, 146(1), 98–106. https://doi.org/10.3945/jn.115.217620
Abramiuk, M., Grywalska, E., Małkowska, P., Sierawska, O., Hrynkiewicz, R., & Niedźwiedzka-Rystwej, P. (2022). The Role of the Immune System in the Development of Endometriosis. Cells, 11(13), 2028. https://doi.org/10.3390/cells11132028
Vallée, A., & Lecarpentier, Y. (2020). Curcumin and Endometriosis. International journal of molecular sciences, 21(7), 2440. https://doi.org/10.3390/ijms21072440
Qiu, Y., Yuan, S., & Wang, H. (2020). Vitamin D status in endometriosis: a systematic review and meta-analysis. Archives of gynecology and obstetrics, 302(1), 141–152. https://doi.org/10.1007/s00404-020-05576-5
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Religi, A., Backes, C., Chatelan, A., Bulliard, J. L., Vuilleumier, L., Moccozet, L., Bochud, M., & Vernez, D. (2019). Estimation of exposure durations for vitamin D production and sunburn risk in Switzerland. Journal of exposure science & environmental epidemiology, 29(6), 742–752. https://doi.org/10.1038/s41370-019-0137-2
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During winter, there is higher trans epidermal water loss (TEWL). TEWL is a super crucial factor in our skin barrier that when low is associated with healthier skin. Essentially, TEWL is the quantity of water lost through crossing the skin barriers into the external environment.
There are thousands of moisturising products on the market that claim to hydrate skin. And of course are our saviours at this time of year. However, there are certain nutrients we can prioritise in our diets that can help boost the hydration of our skin.
Omega 3s
The omega 3 fatty acids include eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA). When associated with skin health, it is both the fats and oils present in these fatty acids that can have the most beneficial effect.
The outer layer of the skin called the stratum corneum maintains its hydration through lipids (fats) that form a barrier to TEWL, they increase the integrity of our skin. One study found that daily consumption of flaxseed oil – rich in ALA – showed improvements in decreasing TEWL, increasing hydration and improving skin scaling in females over a 12-week period. This is due to an increased level of omega 3s found in serum and stratum corneum which becomes available for the skin to use in combating dehydration.
Other than flaxseed oil, foods rich in omega 3 fatty acids include walnuts, oily fish like salmon and tuna, hempseeds, chia seeds, and also some supplements such as cod liver oil and fish oils.
Collagen
Collagen is the most abundant protein found in the skin as it is a major component of the extracellular matrix – a network of structural proteins and molecules that provide the support and structure to our skin. So how has this got to do with skin hydration?
The extracellular matrix is the site that actually retains the water in our skin, and without a proper, tight structure hydration can be lost. And as collagen formation actually declines as we age, this givess even more of a reason to support our bodies collagen levels and formation.
Collagen can be found in foods such as bone broths and gelatin gummies however it is probably best to be ensuring you’re consuming enough high-protein foods that contain the amino acids needed to make collagen. These include most protein rich foods such as legumes, nuts and seeds, poultry, eggs, meat and fish.
Hydrating Foods & Getting Enough Water
This one may seem a little more obvious but may be harder to achieve than you think. Unlike summer, our thirst and need for water can decrease in winter due to less sweating and environmental heat. However, it is just as important to keep up your body’s hydration levels.
We’ve all heard that the body is around 60% water. Water helps our bodies maintain volume – such as in our skin’s extracellular matrix – and of course avoid dehydration, which is much more life-threatening than just feeling extremely thirsty. Some studies even state that most people do not meet the requirements for daily water needs through both their food and beverage intakes. This is usually a case of water not being at the top of people’s priorities in comparison to other essential nutrients.
The total water intakes set for Australians is 3.4L/day for men and 2.8L/day for women which includes water from both fluids and foods. Super hydrating foods include fruits and vegetables that are ‘juicy’ and ‘cooling’ – think tomatoes, cucumbers, watermelons, berries, zucchinis, oranges.
Vitamin C
It would be rude not to include vitamin C when talking about nutrients for our skin. Although vitamin C indirectly effects our skins hydration, it is still important for preventing dry skin.
The main role vitamin C plays in skin hydration is its influence in collagen synthesis and formation. It is responsible for donating electrons to certain enzymes that convert amino acids – proline and lysine – to hydroxyproline and hydroxylysine, a process known as hydroxylation. Hydroxylation essentially converts these amino acids to collagen. Because without collagen, the skins’ ability to hold water becomes impaired as the tight structure is lost.
Leaning into vitamin C rich foods in winter such as tomato rich soups, warm berries over porridge and sauteed greens like broccoli and kale alongside protein are enticing and delicious ways to boost your vitamin C during the winter months.
Another great way to increase your skin hydration this winter is to consider a collagen supplement. Active Collagen All-In-One Hair Skin & Nails contains a bioactive formulation of hydrolysed collagen peptides with a hint of vanilla which is absolutely divine mixed into your daily hot beverage, whether that’s your coffee in the morning or hot chocolate at night. Although external help from moisturisers and oils can be lifesaving during winter, boosting your bodies hydration from within will also do wonders for your skin.
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Verdier-Sévrain, S., & Bonté, F. (2007). Skin hydration: a review on its molecular mechanisms. Journal of cosmetic dermatology, 6(2), 75–82. https://doi.org/10.1111/j.1473-2165.2007.00300.x
Palma, L., Marques, L. T., Bujan, J., & Rodrigues, L. M. (2015). Dietary water affects human skin hydration and biomechanics. Clinical, cosmetic and investigational dermatology, 8, 413–421. https://doi.org/10.2147/CCID.S86822
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Michalak, M., Pierzak, M., Kręcisz, B., & Suliga, E. (2021). Bioactive Compounds for Skin Health: A Review. Nutrients, 13(1), 203. https://doi.org/10.3390/nu13010203
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This constant exposure to the environment induces the production of free radicals – types of products that are produced as a result of normal cellular metabolism. However, although free radical production is normal, an over-abundance of them can lead to the damage of other cells including our skin cells.
An overproduction of free radicals in the body can be due to chronic sun exposure, using or being exposed to chemicals on the skin, but also from internal factors such as poor diet (especially those low in antioxidants), alcohol intake and stress. So, how do free radicals work and why is this impacting our skin?
The Free Radical-Antioxidant Balance
For physiological function there must be a good balance of free radicals and antioxidants. Antioxidants are responsible for scavenging the free radicals in the body which prevents and reduces damage to the body, known as oxidative stress. In times when free radicals outnumber our precious antioxidants and our body’s ability to detoxify them this causes oxidative stress.
Free radicals are able to negatively change proteins, fats and DNA in our body and even prompt a number of diseases. Free radicals are molecules that contain one unpaired electron and are unstable and highly reactive. Antioxidants on the other hand are stable molecules and able to donate an electron to these damaging free radicals which stabilizes them and reduces their capability of damage. Commonly known as radical scavenging.
Which is why the incorporation of dietary antioxidants is so important for decreasing oxidative stress mediated cellular damage. Rich sources of antioxidants come from foods that contain the fundamental micronutrients vitamin C, vitamin E and beta-carotene. These must be supplied through food as our bodies are incapable of producing them on its own.
Vitamin C – kiwi fruit, citrus, berries, tomatoes, cruciferous vegetables like broccoli and cauliflower, capsicum.
Vitamin E – almonds, peanuts, nut butters, sunflower seeds.
Beta-carotene – think bright colourful fruits and vegetables like carrots, spinach, sweet potato, capsicum, tomatoes, peaches and mangoes.
Free Radicals & Aging
The increased oxidative stress and damage that occurs in our bodies over our lifetime is strongly linked to the aging process. Studies have found that by reducing free radicals and their rate of production this may help to delay aging, and therefore reduce the physical signs of aging that we so often battle with. These physical signs of aging are more often than not visible in our skin – increased wrinkles, sagging, reduced hydration and blemishes like dark spots.
The main culprit in free radical production and skin aging is more than 80% caused by UV radiation. Aging due to environmental factors such as the UV radiation is known as extrinsic aging and is sometimes referred to as inflammaging. Inflammaging is a term that describes how low-grade chronic inflammation over a person’s life and the overabundance of free radicals or oxidative stress from these free radicals causes biological damage.
For instance, a weakened dermis-epidermis connection of the skin is what causes wrinkles, a form of biological damage. However, this weakened connection can be due to free radical damage which decreases the amounts and functions of fibroblasts in aged skin, and as a result collagen regeneration becomes compromised weakening the connection.
Reducing Free Radicals
Consuming micronutrient-poor & refined foods: Unfortunately the average person doesn’t consume enough fruits and vegetables that contain all the wonderful antioxidant rich nutrients and instead consume energy-dense and nutrient poor foods. Although, this can be put down to poor food choices, it can also be put down to the quality of these fruits and vegetables. Lower soil qualities, pesticides, storage, transportation and even cooking choices can deplete the antioxidant content of fruits and vegetables. Getting enough colourful fresh produce in your diet is key for reducing free radicals.
Getting regular exercise: Having little to no exercise is just as bad for creating free radicals as doing too much exercise. Like anything there has to be a healthy balance. Practicing regular, moderate physical activity has positive associations with increasing antioxidant activity and reductions of oxidative stress and inflammation. Just 30 minutes a day is all you need!
Stress reduction: There isn’t one condition where reducing stress can’t be beneficial. Stress levels in our modern society are high, which is known to be a cause for several diseases due to its effect on depleting the immune system and antioxidant repair processes. Both psychological and emotional stress also increase free radical production and oxidative stress. A study on those undertaking examination stress found that plasma levels of certain fundamental antioxidants, like glutathione, was decreased. Taking time out for yourself will not only help avoid feeling stressed but also lower oxidative stress.
Supporting the skins integrity as we age, and as we unintentionally accumulate those damaging free radicals, is super important if we want to combat the signs of aging. Incorporating nutrients like Active Collagen into your daily diet will support the body’s natural production of collagen that often falls short to the effects of free radicals. Active Collagen also contains vitamin C – ascorbic acid – to give you a sneaky antioxidant boost and to increase the utilization of collagen in the body.
Poljšak, B., & Dahmane, R. (2012). Free radicals and extrinsic skin aging. Dermatology research and practice, 2012, 135206. https://doi.org/10.1155/2012/135206
Lobo, V., Patil, A., Phatak, A., & Chandra, N. (2010). Free radicals, antioxidants and functional foods: Impact on human health. Pharmacognosy reviews, 4(8), 118–126. https://doi.org/10.4103/0973-7847.70902
Zhuang, Y., & Lyga, J. (2014). Inflammaging in skin and other tissues - the roles of complement system and macrophage. Inflammation & allergy drug targets, 13(3), 153–161. https://doi.org/10.2174/1871528113666140522112003
Poljsak B. (2011). Strategies for reducing or preventing the generation of oxidative stress. Oxidative medicine and cellular longevity, 2011, 194586. https://doi.org/10.1155/2011/194586
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So, what does a blood sugar imbalance feel like? One of the most common signs that you may be suffering from a blood sugar imbalance is a sudden drop in energy that leaves you feeling sluggish, tired and in need of a quick pick me up – hello 3pm munchies.
The good news is there are so many ways to support your blood sugar naturally. Read on to find out how to reach for a blood sugar balancing choice when 3pm rolls around and how you can dodge energy crashes throughout the day.
What is Happening?
When eating foods containing a higher sugar content, such as carbohydrates by themselves - often referred to as naked carbs - these are rapidly digested and absorbed by the body. When carbohydrates are digested and begin absorption, insulin – our glucose scavenging hormone – works hard and fast to remove the sugar (glucose) from our blood and store it away into our tissues and cells as glycogen. This is an essential part of not only storing energy but also protecting our body from damage due to high sugar levels in the blood.
However, when this process happens too fast i.e. when glucose enters our blood quickly and is stored quickly, this causes spikes and drops in our blood glucose levels that leaves your body wanting to elevate blood sugar levels again. And quickly!
Quick bursts of energy are certainly okay in some instances; however most people want to sustain their energy throughout the day. And no, we’re not here to give carbs a bad rap. Certain carbs such as the refined kind – white bread, high sugar cereals, fruit juice – have a blood sugar spiking effect far greater than the whole carb kind – wholegrains, vegetables, legumes. This is known as the glucose index (GI) where the former are higher GI foods, and the latter are lower GI foods.
Carbs are important in every way, but there are certainly better ways to support their absorption for sustaining energy levels.
Protein + Fats
One of the most recommended ways to combat blood sugar imbalances is by pairing your carbohydrates with proteins and fats. Even at snack times. When we ingest protein and fats alongside carbohydrates this slows the digestion and absorption of the nutrients and components of food allowing both glucose to enter the blood stream and insulin to work at a slower rate.
This is due to protein and fats being harder for our bodies to breakdown, essentially requiring more work. Visually if we were to draw it on a chart, a meal that only contains carbohydrates would have a very sharp and steep peak happening over a shorter period of time. Whereas, if we paired those carbs with a protein source and/or a fat source the peak of the line would be gradual and occur over a longer period of time, leaving you with sustained energy levels and also feeling fuller for longer.
Some great examples of foods or meals to think about:
Soluble Dietary Fibre
Dietary fibre has many beneficial effects in controlling blood glucose levels. In studies involving Type II Diabetes patients, an increased intake of soluble dietary fibre positively correlated with lower post-prandial (after a meal) blood glucose levels and increased insulin sensitivities. These effects are attributed to the way soluble fibre is digested, similar to fats and proteins soluble fibres have a delayed gastric emptying. When soluble fibres are ingested or mixed with fluids they also become viscous and create a gel-like consistency which prolongs carbohydrate absorption due to its slowed transit through the small intestine allowing for the slower absorption of sugars.
Soluble fibre containing foods include apples, certain forms of gums such as guar gum, psyllium husk, chia seeds and ground flaxseeds. Getting a variety of these kinds throughout the day and on a regular basis within the recommended 25-35g/day of dietary fibre will help sustain blood glucose levels. As the weather starts cooling we love incorporating apples, ground flaxseed and chia seeds into porridge for lasting energy and to keep us feeling fuller for longer.
One of our other favourite ways to dodge the dreaded 3pm blood sugar crash is by using our much-loved protein Active Collagen in our snacks, hot drinks and delicious goodies. Check out some of our killer recipes like Salted Tahini White Choc & Macadamia Cookies and Vanilla Almond Milk for blood sugar balancing goodness.
Thondre P. S. (2013). Food-based ingredients to modulate blood glucose. Advances in food and nutrition research, 70, 181–227. https://doi.org/10.1016/B978-0-12-416555-7.00005-9
Basturk, B., Koc Ozerson, Z., & Yuksel, A. (2021). Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iranian journal of public health, 50(2), 280–287. https://doi.org/10.18502/ijph.v50i2.5340
Basturk, B., Koc Ozerson, Z., & Yuksel, A. (2021). Evaluation of the Effect of Macronutrients Combination on Blood Sugar Levels in Healthy Individuals. Iranian journal of public health, 50(2), 280–287. https://doi.org/10.18502/ijph.v50i2.5340
Chen, C., Zeng, Y., Xu, J., Zheng, H., Liu, J., Fan, R., Zhu, W., Yuan, L., Qin, Y., Chen, S., Zhou, Y., Wu, Y., Wan, J., Mi, M., & Wang, J. (2016). Therapeutic effects of soluble dietary fiber consumption on type 2 diabetes mellitus. Experimental and therapeutic medicine, 12(2), 1232–1242. https://doi.org/10.3892/etm.2016.3377
Dhingra, D., Michael, M., Rajput, H., & Patil, R. T. (2012). Dietary fibre in foods: a review. Journal of food science and technology, 49(3), 255–266. https://doi.org/10.1007/s13197-011-0365-5
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The first 6 months of an infant’s life is fuelled by nutrient rich breast milk, which is imperative for healthy immune and gastrointestinal function, and brain development in the infant. And just like during pregnancy, lactation requires the mothers’ body to have higher than usual energy and nutrient levels for producing breast milk. Though, during the first few weeks postpartum, energy and time to prioritise a nutrient rich diet may feel few and far between.
However, don’t panic! There are some fabulous nourishing foods and nutrients you can prioritise for supporting not only the production of nutrient rich breast milk but also your own recovery following pregnancy.
Fats
Out of all the macronutrients, fats are one of the most important components making up breast milk. Fats provide a great deal of energy to the newborn as well as supporting brain and nervous system development through presence of essential fatty acids (omega-3, omega-6). Also, when it comes to feeding time, fats contain the taste and scent which helps with getting bubba to latch on!
Consuming an abundance of foods rich in healthy fats is super beneficial for your own recovery. These include foods such as avocado, extra virgin olive oil, oily fish, nuts and seeds, eggs and dairy. Fats are the highest energy providers for the body and keep you satisfied for longer, so a little can go a long way.
Interestingly, one fat soluble vitamin that is often found inadequately in breast milk is vitamin D. This is commonly related to low levels of sun exposure in the mother, usually in locations with lower UV intensities. Low breast milk vitamin D can affect infant development such as bone mineralization. Ensure you are getting daily sunshine and foods containing vitamin D like egg yolk, salmon, sardines and even certain fortified products such as milks and juices to boost breast milk vitamin D levels.
Vitamin B12
B12 is an essential nutrient for infant growth and development as it is involved in DNA synthesis and blood cell formation. In the first 6 months, infants require an intake of 0.4µg/day against the recommended intake of lactating mothers of 2.8µg/day. Levels of B12 in breast milk are highest in the first 4 weeks postpartum and decrease slowly in the weeks after. Which is why getting enough B12 through your diet is essential.
B12 is acquired through diet from animal sources, such as red meat, poultry, eggs and fish, but can be found in some fortified foods such as nutritional yeast. Due to this, if you are someone who follows a vegan or vegetarian diet it would be wise to talk to a professional about what B12 supplements are appropriate during lactation to avoid deficiency for you and your baby.
Folic Acid
Or folate, a type of B vitamin, is both necessary in higher amounts during pregnancy and lactation. Unlike other nutrients, getting the high requirements of folate solely through wholefoods is difficult. Which is why supplementation with folate is normally recommended.
The reason why folate receives its time in the spotlight surrounding pregnancy and lactation is due to the fact that it is necessary in abundance during periods of growth, development and reproduction. It is needed for the synthesis of proteins, DNA and RNA which maintains healthy cells in the body.
There are, however, many foods that naturally contain folate including dark leafy greens, broccoli, Brussels sprouts, asparagus, citrus, avocado, beans and other legumes. I don’t know about you but avocado, homemade baked beans and leafy greens for breakfast sounds good to us!
Iron
Iron is well-known for its role in maintaining healthy blood however it is also necessary for other major metabolic processes. Like women, newborns are susceptible to iron deficiency due to the demands on growth and development. Iron in breastmilk is highest in the first months postpartum and, although infant milk consumption increases over the first 6 months, total daily iron intakes decrease due to lowered concentrations.
Boosting your own iron intakes can help ensure milk concentrations don’t become too depleted and support your own energy. During lactation, mothers require an average of 9mg/day which can be obtained through consumption of both plant sources of iron, including legumes and nuts, and animal sources of iron, such as red meat. Although, when consuming plant sources it is best to pair them with a rich source of vitamin C, such as fresh tomato or lemon juice to increase absorption.
Vitamin B6
Although bubba will be born with a good amount of B6 in reserves acquired during pregnancy, this is only able to support them through the first few months if maternal breast milk is lacking in adequate amounts. B6 presence in breast milk is reduced during periods of maternal depletion aka if mum doesn’t have enough then neither will bub.
Alternatively though, supplementation and simply getting enough through your diet will improve breast milk concentrations and increase infant B6 status. In the US, studies have shown that maternal supplementation with B6 is able to rapidly increase concentrations in breast milk. B6 in the diet can be adequately consumed through prioritising foods such as meat, fish, nuts, legumes, wholegrains, bananas and potatoes.
At Active Collagen we know how exhausting life can get, especially during the postpartum period. If you’re looking for a way to boost all of these nutrients in a nourishing and convenient way try our specially formulated hot chocolate powder, Active Cycle. Perfect for when your short on time and energy, Active Cycle contains healthy fats, B complex vitamins and iron to help you reach your daily requirements during times of added nutrient demands.
Dror, D. K., & Allen, L. H. (2018). Overview of Nutrients in Human Milk. Advances in nutrition (Bethesda, Md.), 9(suppl_1), 278S–294S. https://doi.org/10.1093/advances/nmy022
Martin, C. R., Ling, P. R., & Blackburn, G. L. (2016). Review of Infant Feeding: Key Features of Breast Milk and Infant Formula. Nutrients, 8(5), 279. https://doi.org/10.3390/nu8050279
Morrow, A. L., & Dawodu, A. (2019). Fatty Acids and Fat-Soluble Vitamins in Breast Milk: Physiological Significance and Factors Affecting Their Concentrations. Nestle Nutrition Institute workshop series, 90, 57–67. https://doi.org/10.1159/000490294
National Health and Medical Research Council. (2006). Vitamin B12. Nutrient Reference Values. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/vitamin-b12
Pawlak, R., Vos, P., Shahab-Ferdows, S., Hampel, D., Allen, L. H., & Perrin, M. T. (2018). Vitamin B-12 content in breast milk of vegan, vegetarian, and nonvegetarian lactating women in the United States. The American journal of clinical nutrition, 108(3), 525–531. https://doi.org/10.1093/ajcn/nqy104
Chan, Y. M., Bailey, R., & O'Connor, D. L. (2013). Folate. Advances in nutrition (Bethesda, Md.), 4(1), 123–125. https://doi.org/10.3945/an.112.003392
National Health and Medical Research Council. (2006). Iron. Nutrient Reference Values. https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/iron
Allen L. H. (2012). B vitamins in breast milk: relative importance of maternal status and intake, and effects on infant status and function. Advances in nutrition (Bethesda, Md.), 3(3), 362–369. https://doi.org/10.3945/an.111.001172
Brown, M. J., Ameer , M. A., & Beier, K. (2022). Vitamin B6 Deficiency. In StatPearls. StatPearls Publishing. https://pubmed.ncbi.nlm.nih.gov/29261855/
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Generally, PCOS is defined as having 2 or more of the following, known as the Rotterdam criteria:
Although, PCOS can be a tricky one to point out as it is heterogeneous, presenting with many signs that have different root causes. The confusion around reproductive disorders like PCOS can be overwhelming as many of the symptoms may overlap with other reproductive conditions that also impact the risk of infertility.
To give you a better understanding, we’ve highlighted some of the extra information that is crucial for understanding PCOS and different ways it can be managed.
PCOS Diversity
The Rotterdam criteria is the most widely used diagnostic tool for PCOS. However, PCOS can include super diverse presentations that are influenced by diet and lifestyle. Which may rule out ovarian cysts as a definite determinant of the syndrome.
Many undiagnosed women struggle with psychological issues such as low self-esteem, high stress, depression and anxiety, and disordered eating patterns. These may be influenced by weight gain – particularly abdominal adiposity – that also accompanies the condition.
There are also quite a few metabolic features in those with PCOS including insulin resistance which puts them at higher risk of developing conditions such as type II diabetes and metabolic syndrome, among other comorbidities like cardiovascular disease.
These differing factors, including those of the Rotterdam criteria, can all greatly impact reproductive hormone networks. The hypothalamic-pituitary-ovarian (HPO) axis is a closely modulated network of hormone signals that responds to both internal and external factors that may upset this signalling. When it becomes impaired reproduction is affected i.e. anovulatory cycles and difficulties falling pregnant. This is particularly evident when there is a high level of luteinizing hormone compared to follicle-stimulating hormone which causes high ovarian androgen production and effects the maturation of an ovarian follicle.
Different Types of PCOS
Insulin resistant PCOS: Insulin resistance (IR) is found in around 35-80% of women with PCOS even without common causes such as high BMI and abdominal adiposity. IR involves not being able to uptake circulating insulin into the cells therefore there are high circulating amounts. Insulin resistance in the ovaries has shown to cause an overproduction of androgens, the culprit of facial hair (hirsutism) and high testosterone.
Adrenal PCOS: Adrenal PCOS involves a hypersecretion of androgen hormones from the adrenal gland often caused by high stress. A sign of adrenal PCOS is elevated levels of DHEA opposed to high levels of testosterone shown in a blood test.
Post-Pill PCOS: When taking oral contraceptives our bodies are suppressed from making our own hormones sufficiently. After taking oral contraceptives there may be an increase in androgen hormones produced which can throw our female dominant hormones out of whack.
Inflammatory PCOS: Increased inflammation within the body regardless of whether it is directly involved in reproduction – think SIBO, coeliac disease or even too much dietary sugar– can affect follicle growth and ovulation. Evidence shows high levels of inflammation in PCOS correlates with androgen excess, which may suggest a strong underlying cause.
Managing PCOS
As PCOS comes in many forms, management isn’t one size fits all. As peoples PCOS priorities can vary from getting their menstrual cycles back on track or reducing high androgen symptoms, losing weight or increasing fertility, approaches to treatment should be individualised. Although, there are a few management approaches that have positive impacts.
Managing your stress cannot be stressed enough for PCOS, literally! As high stress is shown to be a driver in adrenal PCOS and irregular cycles in general, applying stress reducing strategies in your everyday can only be beneficial. These could include reducing your exercise intensity and opting for something like yoga or Pilates, reading a few pages of a book before going to sleep, or simply taking more time out to enjoy a meal. Whatever works for you.
Adequate exercise, but not too much, is arguably more beneficial than some dietary changes for PCOS. This is due to exercise improving insulin resistance, reducing abdominal adiposity and enhancing psychological well-being, which help regulate menstrual and ovulatory functions.
A dietary approach that could however be implemented in most cases is the wholefood approach. Choosing an abundance of fibre rich foods such as fresh vegetables, legumes and wholegrains, along with getting enough quality protein is beneficial. Plus, a majority of these wholefoods are lower GI foods and lower in saturated fats which help to reduce systemic inflammation and promote healthy weight loss.
Our nourishing hot chocolate blend Active Cycle is the perfect low GI accompaniment for when you’re craving something sweet that you know will also replenish those cycle supporting nutrients. It may even become a part of your new stress reducing routine!
Witchel, S. F., Oberfield, S. E., & Peña, A. S. (2019). Polycystic Ovary Syndrome: Pathophysiology, Presentation, and Treatment With Emphasis on Adolescent Girls. Journal of the Endocrine Society, 3(8), 1545–1573. https://doi.org/10.1210/js.2019-00078
Himelein, M. J., & Thatcher, S. S. (2006). Polycystic ovary syndrome and mental health: A review. Obstetrical & gynecological survey, 61(11), 723–732. https://doi.org/10.1097/01.ogx.0000243772.33357.84
Sadeghi, H. M., Adeli, I., Calina, D., Docea, A. O., Mousavi, T., Daniali, M., Nikfar, S., Tsatsakis, A., & Abdollahi, M. (2022). Polycystic Ovary Syndrome: A Comprehensive Review of Pathogenesis, Management, and Drug Repurposing. International journal of molecular sciences, 23(2), 583. https://doi.org/10.3390/ijms23020583
Escobar-Morreale H. F. (2018). Polycystic ovary syndrome: definition, aetiology, diagnosis and treatment. Nature reviews. Endocrinology, 14(5), 270–284. https://doi.org/10.1038/nrendo.2018.24
Rojas, J., Chávez, M., Olivar, L., Rojas, M., Morillo, J., Mejías, J., Calvo, M., & Bermúdez, V. (2014). Polycystic ovary syndrome, insulin resistance, and obesity: navigating the pathophysiologic labyrinth. International journal of reproductive medicine, 2014, 719050. https://doi.org/10.1155/2014/719050
Medeiros, S. F., Barbosa, B. B., Medeiros, M. A. S., Yamamoto, A. K. L. W., & Yamamoto, M. M. W. (2022). Adrenal Androgen Predictive Effects on Clinical and Metabolic Abnormalities of Polycystic Ovary Syndrome. Efeitos preditivos dos androgênios adrenais nas anormalidades clínicas e metabólicas da síndrome dos ovários policísticos. Revista brasileira de ginecologia e obstetricia : revista da Federacao Brasileira das Sociedades de Ginecologia e Obstetricia, 44(2), 142–153. https://doi.org/10.1055/s-0041-1741030
González F. (2012). Inflammation in Polycystic Ovary Syndrome: underpinning of insulin resistance and ovarian dysfunction. Steroids, 77(4), 300–305. https://doi.org/10.1016/j.steroids.2011.12.003
Woodward, A., Klonizakis, M., & Broom, D. (2020). Exercise and Polycystic Ovary Syndrome. Advances in experimental medicine and biology, 1228, 123–136. https://doi.org/10.1007/978-981-15-1792-1_8
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Our gut is host to what is often referred to as our microbiome, a large population of commensal bacteria and microbes that play a major role in maintaining not only gut health but our overall health. Essentially, eating feeds our gut microbes – some foods better than others – and like us they also benefit from a bit of a break for digestion, health and sleep. Which is where fasting comes in.
The benefits of which fasting has on our gut microbes provides health effects that research is really only just discovering. Read on for discovering these scientific findings for yourself.
The Brain-Gut-Microbiome
Research over the last decade has increased our understanding of the brain-gut-microbiome interaction. These interactions integrate the central nervous system, gastrointestinal and immune systems which are bidirectional and is referred to as a separate organ – the gut-brain axis. These interactions are remarkable in that they are associated in the development of prevalent gastrointestinal disturbances such as IBS but also in the development of neurological disorders such as Parkinson’s disease. The Greek physician, Hippocrates the father of modern medicine, proclaimed that ‘All disease begins in the gut’, and he wasn’t kidding.
The pathways of which the gut and brain communicate includes nerves, such as the vagal nerve running from the brain and innervating the gastrointestinal system, signalling of the immune system and of course metabolites produced by our microbiome such as amino acids and short-chain fatty acids. So, if one side of the conversation is impaired it is highly likely the other will be affected and vice versa.
A large portion of gut health is governed by having this balance of beneficial and not-so-beneficial bacteria - pathogenic. In circumstances where there is an imbalance in the quality and quantity of beneficial bacteria – known as dysbiosis – this can increase risk of complications. Whether these are local to the gut such as SIBO (small intestinal bacteria overgrowth), inflammation and abdominal discomfort, and/or among neurodevelopment such as anxiety and depressive behaviour, taste preference and feeding behaviours.
Intermittent Fasting
Gut microbes play a role in the breakdown and absorption of nutrients and energy we obtain from food. Our intestinal bacteria is definitely impacted greatly by what we eat as it stimulates the growth of good bacteria through whatever nutrients we have ingested. But is also impacted by the periods between eating. Intermittent fasting involves fasting from 12-48 hours – although 12 being the most common – for a prolonged period of time. This could look like finishing your dinner or dessert by 6:30pm and not having your breakfast until 6:30am the following morning, day in day out. Which in a lot of people’s case is what they naturally do anyway!
By giving our microbes a break, whether that’s 12 hours or less, studies have shown that intermittent fasting can lead to the beneficial modification and increased diversity of the microbiome. Increased amounts of beneficial bacteria during intermittent fasting, such as Lachnospiraecae, promote healthful longevity and metabolic effects through the production of butyrate – a beneficial short chain fatty acid that is preferred for protecting the intestinal barrier and exerting anti-inflammatory properties.
The Link to Disease
Some studies actually suggest that time-restricted feeding patterns, such as between 6-8 hours, are favourable in the management of various conditions that affect our health and overall well-being. This suggestion stems from the idea that humans evolved when food sources were scarce and eating depended on availability. And due to the present-day abundance and access to high-calorie food this has led to the susceptibility of chronic disease such as obesity, type 2 diabetes, hypertension and hyperlipidaemia.
In the development of some chronic diseases research has shown an over-abundance of pathogenic bacteria often due to being over-fed, and ingestion of the wrong foods – processed or refined sugar foods. When there is an abundance of pathogenic bacteria, such as E. coli, levels of fermentation and inflammation are higher due to a lower abundance of good bacteria, such as Bifidobacterium. This is commonly seen in IBS where inflammation is occurring due to dysbiosis.
For conditions that contain inflammation of the bowel - IBD and IBS - intermittent fasting shows beneficial effects through food restriction. This shifts gut microbiome diversity in a positive direction to decrease feeding pathogenic bacteria - E. coli – and lowering inflammation. And, of course, when inflammation is reduced within the gut this reduces inflammation elsewhere. Which, in IBS, can prevent psychological symptoms like anxiety or OCD through regulation of the gut-brain-microbiome axis. Our bodies are just one big connected system!
And when we say fasting we don’t mean restrict intakes for ridiculously long periods of time because, quite frankly, that is not healthy. However, giving your microbiota a decent rest overnight may be beneficial for you if you do experience gastrointestinal symptoms like IBS or feelings of being overly full, which can involve a heck of a lot of abdominal discomfort. Our microbiomes do so much more work than we think.
Martin, C. R., Osadchiy, V., Kalani, A., & Mayer, E. A. (2018). The Brain-Gut-Microbiome Axis. Cellular and molecular gastroenterology and hepatology, 6(2), 133–148. https://doi.org/10.1016/j.jcmgh.2018.04.003
Larrick, J. W., Mendelsohn, A. R., & Larrick, J. W. (2021). Beneficial Gut Microbiome Remodeled During Intermittent Fasting in Humans. Rejuvenation research, 24(3), 234–237. https://doi.org/10.1089/rej.2021.0025
Rivière, A., Selak, M., Lantin, D., Leroy, F., & De Vuyst, L. (2016). Bifidobacteria and Butyrate-Producing Colon Bacteria: Importance and Strategies for Their Stimulation in the Human Gut. Frontiers in microbiology, 7, 979. https://doi.org/10.3389/fmicb.2016.00979
Cryan, J. F., O'Riordan, K. J., Cowan, C. S. M., Sandhu, K. V., Bastiaanssen, T. F. S., Boehme, M., Codagnone, M. G., Cussotto, S., Fulling, C., Golubeva, A. V., Guzzetta, K. E., Jaggar, M., Long-Smith, C. M., Lyte, J. M., Martin, J. A., Molinero-Perez, A., Moloney, G., Morelli, E., Morillas, E., O'Connor, R., … Dinan, T. G. (2019). The Microbiota-Gut-Brain Axis. Physiological reviews, 99(4), 1877–2013. https://doi.org/10.1152/physrev.00018.2018
Vijay, A., & Valdes, A. M. (2022). Role of the gut microbiome in chronic diseases: a narrative review. European journal of clinical nutrition, 76(4), 489–501. https://doi.org/10.1038/s41430-021-00991-6
Zhang, X., Zou, Q., Zhao, B., Zhang, J., Zhao, W., Li, Y., Liu, R., Liu, X., & Liu, Z. (2020). Effects of alternate-day fasting, time-restricted fasting and intermittent energy restriction DSS-induced on colitis and behavioral disorders. Redox biology, 32, 101535. https://doi.org/10.1016/j.redox.2020.101535
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Joints are essentially the point where two bones meet and are joined by connective tissue, ligaments, cartilage and fibres, including collagen. Our bodies contain three different types of joints: fibrous, cartilaginous and synovial. Synovial are the most freely moving such as the knee, toes, spine and elbow, and these joints are probably the first of which we notice niggles and cracks from.
The freedom of movement is governed by healthy joints – and a little extra help from our muscles of course. However, as we age or become injured the freedom of movement and pain-free movement is governed by how well we take care of our joints. And supporting your joint health shouldn’t only begin when you first start noticing pain, clicks and cracks. Because prevention is so much better than cure right?
What’s Up with My Joints?
There are a few common joint issues that can arise throughout a lifetime. These being the 2 prevalent forms of arthritis: rheumatoid arthritis and osteoarthritis. As our populations age and life expectancies lengthen so does the prevalence of health problems like arthritis.
Joint injury, pain and damage in rheumatoid arthritis is understood to be caused by a great deal of inflammation occurring at and in the joint – known as synovial inflammation. The chronic inflammation is recognised as autoimmune (where the immune system attacks the body itself) causing cartilage erosion and changes in joint structure that cause restricted movement, swelling and loss of joint function.
Osteoarthritis is mainly caused by old age, overuse and, less often, injury. With osteoarthritis, the cartilage in the joints rub together breaking down over time due to wear and tear. Swelling, pain and inflammation are also present in osteoarthritis which causes loss and restriction of movement.
Both types are similar so be sure to get a professional diagnosis if you are experiencing these symptoms.
It’s likely everyone has been through a time in their life where they have experienced some kind of joint pain that has stopped them from performing basic tasks or simply prevented them from engaging in exercise for a period of time. So, how can we support our joint health to prevent joint issues?
Protect Your Joints with Nutrients
Protect your joints and start now. There are some mighty nutritional factors that can help maintain optimal joint health. And, conversely, an imbalance in these nutrients may increase your risk of joint issues.
Omega 3’s - Omega-3 polyunsaturated fatty acids are not only suggested as a recommended treatment option in arthritis but also for arthritic prevention due to the high anti-inflammatory properties of omega-3 in managing joint-specific inflammation. Fatty fish (salmon/tuna), seafood, walnuts, chia, flaxseeds and hemp seeds are all wonderful sources of omega 3’s.
Vitamin C – Like omega 3, vitamin C has a role in both prevention and maintaining joint health in arthritis. Vitamin C is a strong antioxidant that is able to scavenge free radicals and reactive oxygen species which are major contributors to inflammation, joint damage and cartilage degeneration. And one of our favourite properties of vitamin C is that it is needed for the synthesis of collagen, which makes up about 60% of cartilage. Ensure you’re getting vitamin C by eating an abundance of fresh wholefoods such as citrus, berries, leafy greens, broccoli and tomatoes.
Polyphenols – The benefits of polyphenols in joint health and managing arthritis are seriously fascinating. Polyphenols, such as anthocyanins, phenolic acids and flavonoids, offer therapeutic abilities through their antioxidant and anti-inflammatory potential. Their major function is for improving pain, reducing systemic inflammation and managing the progression of arthritis. They can be found in green tea (anthocyanins), turmeric (flavonoids), fruits and vegetables (phenolic acids), and red wine (resveratrol). Who knew red wine could be so beneficial!?
Collagen & Your Joints
Collagen is one protein which is present throughout the body in so many ways, one of them being a structural component of your joint cartilage. Studies have shown that in arthritis patients, such as those with rheumatoid arthritis, a marker of cartilage breakdown is in fact the collagen degradation products found in urine – both collagen type I & II. And as we age collagen production slows, so additional factors of collagen loss, such as arthritis, means we need to be supporting our collagen levels more than ever.
Because collagen supplements, such as hydrolyzed collagen, are large collagen proteins broken down into smaller proteins, this allows for better and increased absorption in the small intestine. The smaller proteins, known as amino acids, are used by the body to produce and deposit collagen around the body, including in our joints. In vitro studies suggest that sufficient doses of hydrolyzed collagen are able to accumulate in cartilage and, from the research, most of these studies are based on at least 10g of collagen per day.
The best way to start optimising your collagen levels is by prioritising nutrients that support collagen production – like our dear friend vitamin C – alongside a reputable collagen supplement like Active Collagen. Lucky for you we’ve incorporated vitamin C into our bioactive collagen formula to help you really get the most out of your collagen. Start your joint health journey here.
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