The human body consists of thousands of different proteins. Proteins in our body are essentially made up of building blocks called amino acids. We have 20 different amino acids present in our body so can you imagine all the different combinations not only between the 20 but as well in length. However, the protein collagen happens to be the most abundant protein in mammals.

Collagen is responsible for many important functions such as providing our skin with structure and strengthening our bones. It is one of the most dominant components of connective tissue which makes up body parts such as tendons, ligaments, skin, and muscles. 

The human body creates collagen naturally on it’s own but consuming it in supplemental form or adding collagen through the foods you eat can provide numerous benefits. These benefits most predominantly involve the integumentary, skeletal, and muscular systems. 

Skin Health

• As your body ages it naturally produces less collagen which can lead to dry skin and wrinkles. Collagen provides elasticity and hydration. 

Increased muscle mass

• 1- 10% of muscle tissue is composed of collagen. Scientists theorize that collagen helps stimulate the production of the proteins responsible for muscle growth. 

Prevents bone loss

• One study had women taking either a calcium supplement or a calcium and collagen supplement for 1 year. Those taking both, experienced lower levels of the protein that is responsible for breaking down bones. 

Joint Health

• Collagen may reduce inflammation in athletes as well as adults experiencing osteoarthritis or joint pain overall. 

Hair and Nails

• Just like skin, taking collagen can benefit other external features. Collagen may strengthen nails by reducing the brittle breaking, and it may also stimulate your hair to grow longer. 

To be more specific, collagen is composed of many different subsets of collagen. Type I,II, & II. Type I being the most common which makes up about 90% of collagen in the body. Type I is most involved in the external features such as preventing wrinkles in the aging process and hydration. If you are not so much concerned about skin care, type II is a different collagen to test out. It predominantly helps with joint health. Lastly Type III, which is the second most prevalent type of collagen. It is associated with the structure of muscles, organs, and blood vessels. Some researches have thought Type III may promote intestinal health. It is also to note there have not been any human studies done in deciphering whether or not collagen rich foods provide the same benefits as supplements. 

Foods that contain collagen:

As we mentioned earlier, collagen is the most abundant form of proteins in all mammals. Therefore, it is also found in not only the connective tissue of humans but as well as other animals. Thus, foods such as chicken, pork skin, beef and fish are great sources of collagen. Gelatin is a protein substance derived from collagen after it has been cooked, foods that contain gelatin such as bone broth are high sources of collagen. Egg whites are among another source.

Tart cherries are sweet, sour and delicious. Sounds like candy to me! Taste isn’t the only reason you might be drawn to snacking on these so called sweet tarts or sipping on the refreshing juice, research shows numerous benefits of tart cherries. Whether you are a periodic gym goer, an avid weightlifter, training for your next marathon, or simply looking out what is best for your health, tart cherry may have some promising health benefits for you. 

REDUCING INFLAMMATION

Inflammation seems to be the culprit of it all, it may be the most contrary word in terms of a happy body.  Tart cherry has many antioxidant and anti – inflammatory properties, most dominantly in relation to decreasing muscle soreness during and after an exercise. These benefits are shown in both strength and endurance events. 

Often times, when athletes experience soreness and swelling they turn to non- steroidal anti-inflammatory drugs (NSAIDS). However, long term usage of these drugs can have many adverse effects such as stomach damage, kidney failure, and increased risk for cardiovascular disease. For those with recurring injuries or soreness, tart cherries may be especially helpful for you as an alternative to aspirin or ibuprofen. 

Even if you are in a healthy state in your training, proper nutrition is always integral for success. The reduction in soreness through the tart cherry may allow for harder, more frequent training sessions to help recover faster, reach goals, and surpass plateaus. 

There have been multiple studies supporting this evidence. One study gave long distance runners either 24 oz of tart cherry or a placebo for each day 7 days prior to a race. The runners receiving the tart cherry had three times less pain not only during but after the race as well in comparison to those receiving the placebo. This same concept was done with 16 oz leading up to a marathon. Those given the tart cherry juice had less muscle damage, soreness, and they also recovered faster. In strength training, a study was done and symptoms of muscle damage after a training was only 4% compared to 22% in those who had tart cherry juice. 

IMPROVE SLEEP QUALITY

Whether you are struggling to quiet your mind before bed, or you are simply looking for an overall better quality sleep, tart cherry might be just the right addition to your nightly routine. Quality sleep is essential for everybody’s busy lifestyle. For athletes specifically, fatigue is inevitable without adequate sleep. Tart cherries contain the hormone, melatonin. Melatonin is responsible for our sleep- wake cycle as well as reducing symptoms of insomnia. It’s highest at night and while sleeping and decreases sharply in the morning and throughout the day. If you know anything about our sleep cycle, you may have heard of the stage of REM. The more time you spend in REM sleep, the more refreshed and motivated you are likely to be in the morning to tackle your day. 

IMMUNE BOOSTER

Not far behind being injured, and maybe more than lack of sleep, there is nothing worse than waking up to a runny nose or sore throat. This may be the difference between you achieving your next PR or lagging behind on your big training cycle. Sickness can be detrimental to an athlete’s optimum performance. Tart cherries provide the means to fight the depression of your immune system. If you could boost your immune system, why not give it a try?!

You are what you eat. Does this sound familiar? I can almost hear my mother’s voice loud and clear watching her add green beans to my plate. Turns out this statement holds some truth. Flamingos are pink, however, they are born with grey feathers. After birth, they begin eating brine shrimp, which feeds on microscopic algae. This is responsible for turning their feathers pink. So how does this work?

Carotenoids.There are over 750 carotenoids and the one found in algae, shrimp, lobster, crab and salmon is called Astaxanthin. Beta carotene is another example of a carotenoid which is responsible for the orange color of carrots. Not only do carotenoids act as a food coloring, they also provide numerous health benefits.

Astaxanthin is an antioxidant with broad health implications and unlike many other antioxidants, that although are antioxidants they still could become pro oxidant such as Vitamins E,C,D and selenium. 

We know that not only is seafood a delicacy but it is as well as a nutrient- rich food. On top of containing the powerful antioxidant astaxanthin, it as well serves as a good source of protein and provides an abundance of other vitamins and minerals. 

Astaxanthin in seafood can help relieve pain and inflammation. 

• It works by reducing the compounds that drive many chronic diseases. Some say it works like a prescription analgesic despite the fact that it is 100% natural.

Promotes Heart Health

• Through the rich source of omega – 3 fatty acids, cardiovascular events can be significantly reduced. To consume omega- 3 fatty acids, some may prefer through supplemental capsule, however, scientists prefer the actual consumption of seafood. 

Healthy Vision

• Astaxanthin has the ability to cross through a barrier and reach the retina. This ability helps all eye health involving at the retina. Most eye conditions occur at the retina such as macular degeneration, eye strain and fatigue, and diabetic retinopathy. The  omega-3 component helps night vision. 

Fights Fatigued Muscles 

• Astaxanthin is thought to be what allows fish to swim powerfully upstream. Just like fish, pure natural astaxanthin is indicated for recovering muscles, improving endurance, enhancing strength, and improving energy levels. 

Pretty skin and Sunscreen protection 

• Seafood helps preserve moisture, and helps with the appearance of fine wrinkles and spots or freckles. The glow of your skin is affected more through your diet than what you apply directly to it. Astaxanthin also reduces damage caused by UV radiation. 

On top of these benefits of the astaxanthin containing seafood, there are many other bodily function benefits. Astaxanthin may also help protect the nervous and immune system from oxidative stress, as we mentioned above through its very powerful antioxidant powers. However, with this information more research is needed to fully confirm. 

To support heart health specifically, the American Heart Association recommends eating about 2 servings of fatty fish per week. Some other research has said that the equivalent of 4 to 12 mg per day in the diet or supplement form is best. This is not only for heart health but also the reproductive systems, skin health, healthy eyes, and muscles.

I pulled a muscle, I’m running a fever, I have a nagging headache. I’ll just take an over- the- counter (OTC) medication, they are perfectly safe. I don’t need to worry about toxicity or overdose, right?… Actually false! 

With so many painkillers on the market, on top of the ailment that brought you to the topic of pain medication, simply trying to choose can be enough to bring about a headache. The two most common painkillers are Ibuprofen (Advil and Motrin are brands of Ibuprofen) and Acetaminophen, more commonly heard as it’s brand name Tylenol. 

What’s the Difference?

The biggest distinction between the two is their action on the body. Ibuprofen relieves inflammation in addition to pain and fever while Acetaminophen is only effective at relieving pain and fever. Seemingly so, due to these different actions, the side effects vary as well because the body breaks them down differently. 

Ibuprofen is removed from the body through the kidneys. Prolonged use of ibuprofen can cause kidney damage and stomach bleeding. When using high doses for times longer than recommended there is an increased risk for heart attack, stroke, and high blood pressure if used for over 4 weeks.  

Acetaminophen, on the other hand, is broken down and removed via the liver. Therefore, there is a severe liver damage warning given. This risk is increased if taken with alcohol. It should also be noted, the effects of alcohol are notably increased while using Acetaminophen. 

Outside the location of action, there are some other details that differentiate between the two. Often times if you are allergic to aspirin, which is a different class of painkillers, you may have adverse reactions to the class of anti-inflammatory drugs. As learned above, Ibuprofen is in this class. Another concern is whether or not you have a sensitive stomach, if so you should try acetaminophen. Ibuprofen tends to increase stomach upset and can sometimes cause nausea, vomiting, or diarrhea. If you have a history of liver disease, as you could take a guess, you should avoid the OTC medication that acts on the liver. Therefore it would be best to take Ibuprofen. 

How Often & Recommended Limits 

Both can be taken every 4 to 6 hours as symptoms persist and the smallest effective dose should always be used. For adults and children over 12 years do not exceed 3,000mg per day day of acetaminophen or 1,200 mg per day of ibuprofen. Also, be aware of many other common cough and cold medications containing doses of acetaminophen. 

Cheat Sheet: What is the pain?

Muscle injury, sprain, backache, or sinusitis

• Try ibuprofen, it reduces inflammation, which is the common cause of pain from the conditions above. 

Headache, fever, or sore throat

• Try acetaminophen first, these ailments may or may not be caused by inflammation. Due to acetaminophen generally causing less side effects it may be better to use initially. 

Herbs and spices can wake up just about any food. As research continues, it has been found that these herbs and spices can provide numerous health benefits. One spice specifically I am going to discuss is Tturmeric. Turmeric contains a bioactive antioxidant called curcumin. Curcumin has powerful anti inflammatory and antioxidant properties. 

What really is inflammation? 

Inflammation is your body’s response to injury or anything harmful that enters the body. It is that swollen ankle after rolling it at basketball practice, or the swollen tonsils during strep throat. Now even the littlest things such as toxins in smelling cigarette smoke are harmful to the body, which causes inflammation. A little inflammation is normal,; however, long –term inflammation can bring about no good. Chronic inflammation is associated with many diseases, including autoimmune disorders, heart disease, and stroke. Therefore, it is essential to keep inflammation in check for a healthy body. 

Back to curcumin, it plays it’s anti –inflammatory role by actually blocking the molecule that travels to turn on the genes (NF-kB), which initiate inflammation which is NF-kB. NF-kB has been shown to play a major role in many chronic diseases. 

And what are antioxidants?

Antioxidants are protectors against oxidative stress. Now I am sure you are asking what is oxidative stress? Oxidative stress creates something known as free radicals. These free radicals in turn cause damage to healthy functioning cells anywhere or at any system  in the body. Overtime this damage can bring arise to a number of issues such as cancer, heart disease, and many other human diseases. 

Curcumin’s role with antioxidants is much different than that with inflammation. Curcumin is an antioxidant itself, due to its chemical structure it neutralizes free radicals. On top of this, it actually increases the activity of your body’s own antioxidant enzymes. The benefits of curcumin hits at two levels. Blocking free radicals directly as well as stimulating the body’s own antioxidant defense. 

Knowing that some herbs and spices are sold as supplements goes to show they do in fact provide benefits, however, anything supplemental form should be used with caution. Naturally adding turmeric to your food and recipes is a great way to incorporate it into your diet. 

• Add a pinch to your scrambled eggs
• Sprinkle on chicken, fish or vegetables
• Add it to your rice
• Blend it into smoothies
• Try it in tea— – recipes sometimes refer this to “golden milk”

Unfortunately,  not everything is efficiently absorbed into the bloodstream. And curcumin happens to be one of them. Black pepper contains a natural substance, piperine, to help enhance the absorption by 2,000%. Therefore, you will see many tumeric supplements containing piperine. It wouldn’t hurt to take Cicurcumin witht a meal containing fat due to its fat soluble properties as well. 

In conclusion, turmeric is a great addition for a healthy diet,; however, do not mistake it as a cure either.

I’m sure you already know exercise is “healthy.” Inactive lifestyles contribute to the anguished obesity, diabetes, heart conditions, and more  But did you know exercise may have just as many benefits mentally as it does physically? Exercise may not just be about how much weight you can lift or how long you can run. More and more research has shown numerous benefits for your mental health which seems to be increasingly a topic with all the issues of modern life:  social isolation, poor diets, the focus on money and image. 

Exercise is scientifically proven to show improvement in sleep,  a stress reliever, and brain and mood booster.  On top of this, regular exercise has beneficial impacts on illnesses such as depression, anxiety, and ADHD. It appears to be as good as pharmacological interventions in many of these illnesses. 

But how? It is well known that exercise stimulates the body to produce endorphins and enkephalins, the  feel-good hormone in our body. You don’t need to be a fitness fanatic to reap the benefits either. The simple act of a sunny walk or a quick trip to the gym can be just what we need.

In addition to the stimulation of our feel-good hormone, exercise directly impacts our brain. When we get moving, our neuronal health improves by an improvement in the delivery of oxygen and nutrients through an increase in blood supply. In turn, this allows for an increase in neurotrophic factors, neurohormones, and neurogenesis (creation of new neurons) in the portion of our brain involved in memory, emotions, and learning. 

For the specifics, in reducing stress, it may sound weird to work up a sweat in order to relax. However, working up a sweat reduces the stress hormones adrenaline and cortisol. And as  mentioned above, endorphins are responsible for the feeling of relaxation and optimism following a good workout.  

Studies have shown exercise can treat mild to moderate depression just as effectively as antidepressant medication. It is also a very effective anti-anxiety treatment. With the only side effect being sore muscles. One example of a study found that running for 15 minutes a day or walking for an hour reduced the risk for major depression by a whopping 26%. Exercise can also be used as a distraction, allowing to break out of the cycle of any negative and worrisome thoughts that feed depression and anxiety

Neurogeneis, as mentioned above, is the key reason why physical activity acts as a brain booster. Additionally to building of these new neurons, it also prevents cognitive decline and memory loss by strengthening the portion of the brain called the hippocampus. If you are in need of some inspiration, you may just need to go on a walk or jog to boost your creativity, concentration, motivation, and mood. 

https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm

https://www.waldenu.edu/online-bachelors-programs/bs-in-psychology/resource/five-mental-benefits-of-exercise

https://www.psychologytoday.com/us/blog/what-works-and-why/201803/how-your-mental-health-reaps-the-benefits-exercise

https://www.health.harvard.edu/staying-healthy/exercising-to-relax

Fatigue seems to be a very common complaint. If anything more like an annoyance with the long ‘To Do’ list we all seem to have. It is important to note fatigue is a symptom, not a condition or disease. Therefore, to reduce fatigue it is important to understand what is causing your fatigue regardless of whether it is physical, psychological or a combination of the two.

Fatigue can be caused by a number of factors. However, here are the most common factors that seem to be overlooked far too often. The most obvious factor may be lack of sleep. Many of us struggle to get the 7 or more hours to promote optimum health. Stress may be zapping your energy more than what you think as well. And lastly, your diet and exercise go a long way in terms of better sleep at night and better alertness throughout a hectic day. 

Lack of Sleep- if you struggle to fit in 7 hours of sleep, here are some key tips to help you get the full amount 

• Create a consistent routine of going to bed and waking up at the same time each day. 
• Have a good sleeping environment that is dark, quiet, and a comfortable temperature. 
• Limit your caffeine intake and try not to consume after noon. 

Excessive Stress – a little stress can be healthy and can actually make us more alert for short lived task. However, excessive, prolonged stress is where it begins to affect our health. 

• Identify the source of stress
• View situations with a different perspective. Begin to talk in terms such as saying “I get to do this” rather than “I have to do this.” 
• Communicate and express your concerns with others, rather than keeping them bottled and building  up. 

Poor Diet- eating a healthy and balanced diet can make a world of a difference in how you feel. Low cal, low carb, high energy foods with poor nutrition can be affecting you more than what you think. 

• Eat the right amount of calories depending on your gender, age, activity level. Not enough or too much can definitely be making you lose your edge in everyday life. 
• Avoid sugar crashes, which give you that quick burst of energy but only leave you crashing not too long afterwards. Try choosing the bowl of oats over that sugary cereal your next morning. 
• When choosing your grains, whole grain is always the way to go. Examples such as brown rice, oatmeal, whole wheat flour are great options. 
• Eat at regular intervals to create a regular flow of energy. 

Sedentary Lifestyles- exercising might be the last thing on your mind when all you feel like doing is sitting down. 

• Create an exercise routine. Whether it is waking up a bit earlier in the morning. Or planning some time in your evening. 
• Do what you enjoy! If you don’t like running, don’t force yourself. You are more likely to stick to something you can look forward to.
• Walk during your lunch break and take the stairs when you can.

Coffee, tea, and energy drinks are also known to boost energy levels. Unfortunately they can also create a crash after the caffeine leaves your system. To maximize caffeine’s benefits on energy and avoid fatigue, consume it in moderate rather than high doses. There are also more natural products for energy support from Host Defense. It is important to note as well, genes have a major influence on caffeine tolerance as well.

https://www.medicalnewstoday.com/articles/320800.php

https://www.caffeineinformer.com/caffeine-trimethylxanthine

https://www.medicinenet.com/fatigue/article.htm#can_fatigue_be_prevented

https://www.alaskasleep.com/blog/why-tired-after-full-nights-sleep

https://well.blogs.nytimes.com/2008/02/29/the-cure-for-exhaustion-more-exercise/

With our fast paced society nobody has time to be sick. We’ve got to be at 100% as soon as possible. Cold? Sore throat? Your first thought is probably, “I need to get a prescription for an antibiotic.” But before visiting the doctor, you may want to consider how antibiotics can negatively affect the body. 

To understand why antibiotics are not always the answer, it is important to understand how antibiotics work. There are two major types of germs that cause sickness: bacteria and viruses. These germs interact with the body in different pathways and result in an illness. 

Viruses are not living. They cannot exist on their own, and are only harmful after they have invaded other living cells. The body’s immune system can fight off most viruses before they cause illness. Then there are some viruses, colds for example, that just need time to run their course. It is very important to know that antibiotics simple have no power over viruses. 

Bacteria on the other hand are living organisms, they are everywhere, including the gut. In some cases bacteria can be harmful and invade the human body and cause illness. This is when antibiotics are used to fight the growth and reproduction of harmful bacteria. However, it is important to note that many bacterial infections can get better without antibiotics. For example, most sinus and ear infections. 

Antibiotics work by killing bacteria in the body; that is all bacteria, bad or good. They can’t differentiate between the healthy and bad. Due to the general killing nature of antibiotics, repetitive use deprives our gut bacteria of diversity. Diversity of gut bacteria is the backbone of not only healthy digestion but numerous other factors in the body as well. When antibiotic use is necessary you should try to consume them with a probiotic supplement or probiotic containing food such as kefir yogurt. On top of that, it is important to take antibiotics responsibly. It is very tempting as soon as you are feeling better to stop taking your antibiotic, but the full treatment may be necessary to avoid a relapse.

The overuse of antibiotics, especially when they are taken for inappropriate treatment such as with viruses, promotes antibiotic resistance. Antibiotic resistance happens when a specific strain of bacteria survives an antibiotic prescription, and it is passed on and multiplied. Up until recently, the introduction of new antibiotics outpaced the development of antibiotic resistance. However, recently the pace of medication resistance has increased to a whopping 2 million infections resulted from antibiotic-resistant bacteria. 

To often we are taking antibiotics for unnecessary or inappropriate use only for us to harm our natural bacteria. Common viral infections where we find ourself using an antibiotic prescription include:

• Cold 
• Flu (influenza)
• Bronchitis
• Most coughs
• Some sinus infections
• Stomach flu

Now of course, antibiotics really do save lives. When a patient needs antibiotics the benefits usually outweigh the risk. However, when antibiotics are not needed the side effects could cause harm. Next time when you are calling that prescription in, talk with your doctor a bit more.

https://kidshealth.org/en/parents/antibiotic-overuse.html

https://www.mayoclinic.org/healthy-lifestyle/consumer-health/in-depth/antibiotics/art-20045720

https://www.cdc.gov/features/antibioticuse/index.html