Articles
Protein Essentials- Finding your Perfect Intake
When we think of protein, often the first image that comes to mind is the classic bodybuilder eating a bowl of eggs and downing a protein shake. But protein and its benefits extend far beyond just the fitness enthusiast. It’s the building block for everything in our body. Essential for cell production and repair. Promotes satiety and helps you feel full. Supports a healthy immune system. Necessary for hormone production. Crucial for muscle recovery and generation. A cool fact: Protein has the highest “thermic effect,” meaning that our body uses more energy to break down protein into amino acids than it does for carbohydrates or fat. This can contribute to weight management and metabolic health. But what exactly is protein, and how much do you really need? Proteins are chains of amino acids cleverly connected by what we call α-peptide bonds. When we eat protein, our body breaks it down into smaller peptides and amino acids. Think of our Sally-Ann Protein Powder; this is a protein in a very broken-down form, making it easily digestible—protein peptides. Now here’s another fun fact: Out of the 20 amino acids found in proteins, NINE are considered essential for adult humans. These nine are leucine, valine, isoleucine, histidine, lysine, methionine, threonine, tryptophan, and phenylalanine. The term “essential” means our bodies can’t create them, so we rely on our diet to provide them. While many of us understand why protein is important, determining the right amount can be tricky. Science offers us some guidelines: Protein requirements are often estimated or calculated based on: Body weight Percentage of total caloric intake (10-35%) Age and specific health conditions Adults: Your body needs, at the very least, 0.8g/kg body weight/day. This is just to meet your basic nutritional requirements. Most adults will often require more than the allowance. How would you work this out? A 60 kg woman would need 48 g of protein a day, a 70 kg man would need 56 g. Now to give you a brief example- 30 g of meat gives us 7 g of protein. So this calculation does not show you how much meat to have, but how much basic PROTEIN you need. For maintenance of muscle: 1-1.2g/kg/day For regular exercise or acute illness/disease: 1.2-1.5g/kg/day For endurance athletes: 1.2-1.4g/kg/day For strength training athletes: 1.6-2.2g/kg/day Some studies even suggest that for some athletes one could reach up to 2.5g/kg/day. Example: A 40-year-old woman weighing 71 kg who exercises twice a week can use the 1.2 g/kg/day calculation and would therefore need 85g of protein a day. Check out the end of our article for a visual guide on what 30g of protein looks like. Your protein needs and requirements are highly individual. Those who are very physically active, pregnant or breastfeeding, elderly, or have certain medical conditions may need more protein. The recommended amount of protein varies depending on several factors, including activity level and fitness goals. There isn’t a one size fits all. Sources of 30g of protein: (USDA) Food Raw Weight Calories Chicken breast,raw, skinless, boiled 130 g 156 kcal Beef, fillet, raw 135 g 210 kcal Pork, fillet, raw 140 g 155 kcal Fish, hake 170 g 130 kcal Eggs, whole, large 4.5 320 kcal Tuna, can 167 g 130 kcal Milk, full fat 900 ml 540 kcal Yoghurt, full fat 850 g 519 kcal Beans, butter, canned 550 g 468 kcal Lentils, canned 350 g 577 kcal Peanut butter 130 g 776 kcal Tofu, firm 170 g 245 kcal Protein Powder, Sally Ann Creed 35 g 130 kcal Collagen, Pure Hydrolysed Sally Ann Creed 33 g 120 kcal It’s best for individuals to consult with a dietitian or doctor to determine their specific protein needs based on their unique lifestyle and health objectives. MEETING YOUR PROTEIN NEEDS Equally distributing your daily protein intake is another important consideration for everyone because it helps with satiety and fullness. To provide your body with the greatest chance of absorption we aim to distribute it throughout the day
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Selenium
Selenium is an essential trace mineral, meaning that while it is only needed in small amounts, it’s still very important for human health. Selenium is found in soil, water and some food groups. It acts like an antioxidant and plays an important role in disease prevention. From supporting immune function to protecting against oxidative stress, selenium is a powerhouse nutrient that deserves a spot in your daily diet. Let’s explore what selenium does, why it’s important, and how you can ensure you’re getting enough. Selenium assists with the following health conditions: Thyroid: Selenium plays a role in thyroid hormones and their production, and is involved with normal thyroid function. Heart health: Selenium is a component of selenoproteins,which are important antioxidants. These can prevent damage to blood vessels by helping protect cells from oxidative stress. Anti-inflammatory (cognitive decline): Selenium deficiency is directly linked to cognitive decline Cancer/disease: Due to Selenium’s antioxidant properties, benefit with DNA repair, and effect on human immunity, it was hypothesized that selenium plays a role in prevention of certain cancers, although more research is needed to confirm this. Male fertility: selenium, may also play a role in sperm quality, because selenium reduces oxidative stress and that has been linked to male infertility. Recommended Intake: RDA Females Males 19-50 years 55mcg 55mcg 51+ years 55mcg 55mcg Pregnant or lactating women would need to discuss with suitable health care professionals. Food Sources: (USDA) Amount in Food (mcg) Brazil nuts (1 nut) 96 Tuna (canned, water 100g) 65.7 Brown rice (cooked, 1 cup) 11.7 Egg (whole, 1) 15.6 Beef, Kidney (cooked, 85g) 143 Cottage cheese (100g) 14.6 Mushrooms, portobello (grilled,100g) 21.9 Overall, selenium is vital for health, but it’s important to maintain the right balance. As with all things in life, too much or too little can have negative effects. More research is needed to fully understand how selenium influences various health conditions Toxicity: The upper limit for Selenium intake was 400 mcg daily. Brand new 2023, reviews have now suggested an upper limit of 255 mcg for all adults. What can toxicity symptoms look like? A garlic-like smell on the breath and a metallic taste in the mouth Brittle nails/decaying teeth Gastrointestinal problems, such as nausea Neurological anomalies Fatigue and irritability Skin lesions and rashes Hair loss In extreme cases, selenium overdose could lead to kidney failure, heart failure, and death. Use of selenium supplements People can get selenium through multivitamins and other dietary supplements. These may contain the mineral in different forms, including selenomethionine and sodium selenate. However, we encourage you to get your nutrients from food sources rather than supplements. Eating a varied and healthful diet is more important than concentrating on individual nutrients as the key to good health. References: Genchi G, Lauria G, Catalano A, Sinicropi MS, Carocci A. Biological Activity of Selenium and Its Impact on Human Health. Int J Mol Sci. 2023;24(3):2633. doi: 10.3390/ijms24032633. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Vitamin C, Vitamin E, Selenium, and Carotenoids. Washington, DC: National Academy Press; 2000. Ventura M, Melo M, Carrilho F. Selenium and Thyroid Disease: From Pathophysiology to Treatment. Int J Endocrinol. 2017;2017:1297658. doi: 10.1155/2017/1297658. Rees K, Hartley L, Day C, Flowers N, Clarke A, et al. Selenium supplementation for the primary prevention of cardiovascular disease. Cochrane Database Syst Rev. 2013;2013 . doi: 10.1002/14651858.CD009671.pub2. Hadrup N, Ravn-Haren G. Acute human toxicity and mortality after selenium ingestion: A review. J Trace Elem Med Biol. 2020;58:126435. doi: 10.1016/j.jtemb.2019.126435. National Institute of Health: Selenium : Fact Sheet for Health Professionals Updated: April 15, 2024 https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/#en13 2021 Selenium may play a role in several aspects of human health, these include: Cardiovascular disease: Selenoproteins may affect heart health by preventing the oxidative modification of lipids, or body fats. This may reduce inflammation and the build-up of platelets. Cognitive decline: Selenium’s antioxidant activity may help reduce the risk of both age-related cognitive decline and impairments that result from conditions such as Alzheimer’s disease. Thyroid disorders: Selenium also has an important role in maintaining healthy thyroid function. Cancer: Selenium’s role in DNA repair means that it may play a role in cancer prevention. Foods sources Selenium is most often found in whole grains and animal products such as fish and eggs. The amount of selenium in grains and grain-based foods depends on the soil content where they grew. Brazil nuts Tuna Cooked brown rice Egg White bread Recommended intake The recommended dose for selenium is 55 mcg. During pregnancy, a person should consume 60 mcg, and while lactating, they should consume 70 mcg per day. Selenium deficiency is rare worldwide, and it often takes years to develop. It usually only occurs in regions with severely low selenium content in the soil, such as several regions in China. Toxicity The upper limit for the optimal level of selenium in the body is 400 mcg for adults. It is rare for anyone to overdose on selenium, especially from selenium in food. However, an overdose of highly concentrated supplements can have negative effects. These may include: A garlic-like smell on the breath and a metallic taste in the mouth Brittle nails Mottled or decaying teeth Gastrointestinal problems, such as nausea Neurological anomalies Fatigue and irritability Skin lesions and rashes Hair loss In extreme cases, selenium overdose could lead to kidney failure, heart failure, and death. Use of selenium supplements People can get selenium through multivitamins and other dietary supplements. These may contain the mineral in different forms, including selenomethionine and sodium selenate. However, we encourage you to get your nutrients from food sources rather than supplements. Eating a varied and healthful diet is more important than concentrating on individual nutrients as the key to good health.
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5 Spices To Boost Your Immune System
Spices made from roots, leaves, flowers, stems, berries, bark and seeds have been used for centuries not only for colouring, flavouring and taste but for their medicinal properties as well. Before the invention of modern medicine, these plants were the only source of natural healing. With the increase of stress and demanding lifestyles, our immunity is often under stress- simple additions to your cooking and food could help boost your immune system- we have highlighted 5 immune boosting spices below. Turmeric (Curcumin) Curcumin found in turmeric works synergistically with the body’s natural defence cells, such as T and B cells, while also inhibiting various inflammatory responses. An earthy flavour, that can be used for poultry and seafood giving it a warm colour and accents its natural flavor. It also pairs well with rice, lentil, and vegetable dishes. Use with onion powder, cayenne, ginger and garlic to transform your dishes. For best absorption, take it with black pepper. Recommended dose: 400 mg – 600 mg of turmeric extract is the usual recommendation in studies, taken 2-3 times daily. The dosage for the whole root ranges from 1.5 to 3 grams per day or 1-3 grams per day of the dried, powdered root. Cinnamon (cinnamaldehyde) Cinnamon is packed with antioxidants, such as polyphenols and anti-bacterial properties which help neutralize free radicals and reduce oxidative stress. This supports the immune system by protecting cells from damage. Cinnamon can be used in desserts and savoury dishes for flavour in curries with its sweet but spicy aroma. Our favourite way is to add to our morning overnight oats or chia seed pots. Recommended dose: Used in studies with doses ranging from 1-4g/day. For safety, some studies suggest having a limit of 0.1 mg of coumarin per 1 kg of body weight. Cassia cinnamon contains about 1% coumarin which means 6-12 mg in one teaspoon. Ceylon (or true) cinnamon contains trace amounts of coumarin. As different capsules/spices contain different amounts of coumarin- having ½ tsp daily should be safe for long term use. Cayenne (capsaicin) Cayenne pepper can help clear congestion by thinning mucus, making it easier for the respiratory system to function. Improved respiratory health can help the body defend against colds, flu, and other respiratory infections. If you like a bit of heat in your food, add ½-1 tsp to your dishes. Did you know that one teaspoon of cayenne pepper provides 14% of the RDA for vitamin A and 2% of the RDA for vitamin C. Recommended dose: There are no specific daily recommended doses of cayenne pepper yet, however studies usually use around 2–6 mg of capsaicin per day. Cayenne pepper itself contains approximately 2.5 mg of capsaicin per gram. Ginger (gingerol) Ginger has natural antibacterial, antiviral, and antifungal effects, which can help the body fight off infections. It may inhibit the growth of harmful bacteria and viruses, supporting immune defences. Used in savoury and sweet dishes. Pumpkin dishes, spiced cookies or desserts, pickles, juices and to curries, stews and soups. Recommended dose: Studies frequently use 500mg/0.5g of ginger. One quarter-inch slice of fresh ginger is equal to 1 to 2 grams of powder. Oregano (Thymol) Carvacrol and thymol, the key active compounds in oregano, have strong antibacterial, antiviral, and antifungal properties. They help the immune system fight off pathogens by inhibiting the growth of harmful bacteria, fungi, and viruses. Lovely herb spice used in salad dressings, pasta dishes and mediterranean cooking for a lovely herby flavour. Recommended dose: There is no clinical evidence to recommend doses of oregano however 200mg seems to be a standard dose of emulsified oregano used in colds and flu treatment. You will find ALL these spices in organic or non-irradiated form in our online store here https://sallyanncreed.co.za/shop. References: Isbill J, Kandiah J, Kružliaková N. Opportunities for Health Promotion: Highlighting Herbs and Spices to Improve Immune Support and Well-being.Integr Med (Encinitas). 2020;19(5):30-42. Allegra A, Mirabile G, Ettari R, Pioggia G, Gangemi S. The Impact of Curcumin on Immune Response: An Immunomodulatory Strategy to Treat Sepsis. Int J Mol Sci. 2022 Nov 25;23(23):14710. doi: 10.3390/ijms232314710. PMID: 36499036; PMCID: PMC9738113. Moghadamtousi SZ, Kadir HA, Hassandarvish P, Tajik H, Abubakar S, Zandi K. A review on antibacterial, antiviral, and antifungal activity of curcumin. Biomed Res Int. 2014;2014:186864. doi:10.1155/2014/186864. Anh NH, Kim SJ, Long NP, et al. Ginger on Human Health: A Comprehensive Systematic Review of 109 Randomized Controlled Trials. Nutrients. 2020;12(1):157. Published 2020 Jan 6. doi:10.3390/nu12010157. Blahová J, Svobodová Z. Assessment of coumarin levels in ground cinnamon available in the Czech retail market. ScientificWorldJournal. 2012;2012:263851. doi:10.1100/2012/263851 Ester SO, Petersen KS, Kris-Etherton PM, Rogers CJ. Four weeks of spice consumption lowers plasma proinflammatory cytokines and alters the function of monocytes in adults at risk of cardiometabolic disease: secondary outcome analysis in a 3-period, randomized, crossover, controlled feeding trial. Am J Clin Nutr. 2022;115(1):61-72. doi:10.1093/ajcn/nqab331.
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Post-Workout Nutrition
We all know that dreaded feeling the day after leg day, long due run or workout, where the thought of climbing stairs or raising your arms to put on your shirt makes you squench your face. So what can we do to help prevent or decrease this pain? Let’s have a look at what the science is showing us. The body goes through significant changes after exercising, this includes loss of fluids, fuel source, and breakdown of muscles. Post-workout nutrition is necessary for restoration of the different functions, tissue repairs and muscle growth. Sports nutritionists and dietitians have long used the 4Rs for Recovery: RehydrateDuring exercise we lose water and electrolytes through our sweat. The amount of water or sweat lost in active individuals is between 0.3-2.4 litres per hour of exercise. This would be dependent on type, duration and intensity of the activity. The most practical way to measure how much you lose, would be for you to weigh yourself before and after exercise. The ideal replenishment would be 125-150% lost so for example if you lost 1kg, you could aim for 1.5 litres of fluid intake post recovery. Rehydration or replenishment can take between 4 and 24 hours!While sports drinks can be excellent during demanding exercise, higher electrolyte solutions (the oral rehydration solutions you might have been given when you are sick, like our Sally-Ann Creed Prohydrate+) are advised when higher rehydration is required as they return salts lost during exercise. Water can be recommended but as long foods rich in sodium (e.g. crackers, cereals, sauces etc.) are integrated into the post-recovery meal or snack. For our keto family, when you enter ketosis, your body starts excreting more fluids through urine as it eliminates ketones and waste so it’s even more important to ensure that you are getting enough fluids and electrolytes after exercise.Another great rehydration fluid is milk. Milk has very similar electrolyte amounts to that of sports drinks with the addition of carbohydrate and protein to support recovery goals. That’s why you’ll see loads of athletes with Steri-Stumpies or Super Ms post-race. RefuelUnder regular carbohydrate diet intakes, the main fuel used during exercise would be carbohydrates, and glycogen (stored carbohydrates in the body) which would need to be refuelled post-exercise. Interestingly, your body stores 350g of glycogen in your muscles and about 100g in your liver.In this case if you are doing a low intensity or moderate training (30-40 minutes), focusing on your body’s regular carbohydrate daily intake will work. However studies are still showing that for very intensive or prolonged activity (we aren’t talking a 30 minutes yoga class) 1-1.2g/kg of carbohydrates 30 minutes post exercise will replenish glycogen stores. So what does this look like in terms of food? Example: a 70 kg woman would need around 70g of carbs. 2 slices of bread (30g carbs) + jam 2 heaped tbsp (+- 40g carbs).For refuelling when on a keto or low carb diet, your body will no longer have access to fuel from carbohydrates so your body looks for the next best fuel source: fat. Since keto limits carbohydrates, the focus is on high-quality proteins and healthy fats to repair muscles and replenish energy. Studies show that low-intensity endurance exercise (cycling or walking) will work well with Keto, due to the body’s reliance on fat as a fuel source. However, science shows that it may lead to reduced performance in high-intensity anaerobic exercise (swimming, running, sprinting) unless carbohydrate intake is strategically managed. Properly adjusting macronutrient intake can help maintain energy levels for such workouts while remaining in ketosis. RepairThere are many factors that can help our body repair our muscles and promote recovery after our workouts. The main component is protein. Consuming between 15-30g of good quality protein, like our Best Whey Isolate, within 4 hours of exercise has been shown to boost muscle synthesis and repair. It also depends on the intensity, frequency and duration of your exercise. The timing of post-nutrition has long been a great debate in the health world, however studies are now leaning on the total amount of protein and carbohydrates consumed throughout the day as being more important than specific timing strategies.The International Society of Sports Nutrition recommends post-exercise protein of 0.5g/kg and absolute protein intake of 40g.Another great idea is to think of post-recovery intake in a ratio of 3:1 carb-to-protein ratio, meaning that for every 3g of carbs there is 1g of protein as a rough estimate. However, it’s important to note that the optimal ratio can vary based on individual goals and the type of exercise performed. For example, those engaging in less intense or shorter workouts might not need such a high carbohydrate intake immediately post-exercise and could opt for a slightly adjusted ratio. Rest and Revitalise!As with all optimal exercise and recovery- ensuring that we promote and enhance our immunity and body function is vital. Ensuring that we include enough vegetables, fruits, antioxidants, vitamins and minerals is just as important as any recovery tips for our immune system. SUMMARY:Rehydrate with fluids and replace electrolytes as neededEat a snack soon after you finish your workout to refuel and repair- aiming for around 3:1 ratio of carbs and protein.Eat a meal within 2-4 hours of finishing your workout containing some carbs, high quality protein, healthy fats and veggiesContinue to nourish your body throughout the day and rest of the weekNormal/High Carb DietKeto DietWhey protein, nut butter and banana smoothieWhey Protein and nut butter smoothieTuna and crackersTuna and seed crackersEgg on toastEgg on banting bread References: Bonilla DA, Pérez-Idárraga A, Odriozola-Martínez A, Kreider RB. The 4R’s Framework of Nutritional Strategies for Post-Exercise Recovery: A Review with Emphasis on New Generation of Carbohydrates. Int J Environ Res Public Health. 2021;18(1):103. https://doi.org/10.3390/ijerph18010103Alghannam AF, Gonzalez JT, Betts JA. Restoration of Muscle Glycogen and Functional Capacity: Role of Post-Exercise Carbohydrate and Protein Co-Ingestion. Nutrients. 2018;10(2):253. Published 2018 Feb 23. doi:10.3390/nu10020253Sports Dietitians Australia- Recovery Nutrition – four goals to set with your athletes!
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The different types of stress
Our bodies are wonderfully and beautifully made. They are also incredibly complex systems. When something disrupts your body’s balance, it causes stress. The things that cause stress are called stressors, and how your body reacts to them is called the stress response. This response involves your nervous, hormonal, and immune systems working together. When faced with stress, your body prepares to deal with the challenge by activating certain systems, like the sympathetic-adreno-medullar (SAM) axis and the hypothalamic-pituitary-adrenal (HPA) axis. The stress response is helpful when facing immediate threats, such as trauma or surgery, as it helps protect the body from further harm. However, if the stress is intense, frequent, or lasts a long time, the response can become harmful. Long-term stress can lead to issues like depression, anxiety, memory problems, and heart disease. Not all stress is bad. Positive stress, known as eustress, can be enjoyable and motivating. It boosts energy, improves heart health, increases endurance, and sharpens thinking. On the other hand, distress is harmful and has negative effects on the body and mind. There are different types of stress: Acute: Short-term stress from immediate challenges such as getting a fright, or dropping your freshly-cooked bacon on the floor! It causes temporary physical changes like a faster heart rate and a rush of adrenaline. Chronic: Long-term stress from ongoing problems, such as financial pressure, or worrying about your job, which can lead to serious health issues like heart disease, anxiety, and depression. Episodic Acute: Frequent short-term stress from a hectic lifestyle, often leading to health problems and difficulties in daily life. Traumatic: Stress from traumatic events like natural disasters or violence, which can cause symptoms of PTSD, such as intrusive memories and heightened alertness. Environmental: Stress from challenging surroundings, like noise, pollution, or unsafe living conditions, which can harm physical and mental health Psychological: Stress from emotional or mental factors, such as work pressure, academic expectations, or negative thoughts, leading to anxiety and worry. Physiological: Stress from physical issues, like illness, injury, lack of sleep, or poor nutrition, which affect overall health and well-being. Both short term and long-term stress can lead to a variety of symptoms, but chronic stress can take a serious toll on the body over time and have terrible long-lasting health effects. Some common signs of stress include: Changes in mood Difficulty sleeping (this is very common) Digestive problems Grinding teeth Muscle tension, especially in the neck and shoulders Physical aches and pains Stress is not a distinct medical diagnosis and there is no single, specific treatment for it. Treatment for stress focuses on changing the situation, developing stress coping skills, implementing relaxation techniques, and treating symptoms or conditions that may have been caused by chronic stress. Medication may sometimes be prescribed to address some specific symptoms that are related to stress. Such medications may include sleep aids, antacids, antidepressants, and anti-anxiety medications. We prefer approaches such as? acupuncture, aromatherapy, massage, yoga, and meditation. We prefer the natural approach, and only turn to supplements like Calm when we need some extra help. Recognising common signs of stress, such as mood changes, difficulty sleeping, digestive problems, and muscle tension, is important for early intervention. Although stress is not a medical diagnosis, effective management involves changing stressful situations, developing coping skills, and utilizing relaxation techniques. Therapy, medication, acupuncture, massage, and yoga, can help reduce stress levels and improve overall health. By addressing stress proactively, we can all mitigate its harmful effects and enhance our quality of life.
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What is an immune system?
The immune system has a vital role to play. It protects your body from harmful substances, germs and cell changes that could make you ill, and is made up of various organs, cells, and proteins. If your immune system is running smoothly, you don’t even notice that it’s there! Without an immune system, we would have no way to fight harmful things that enter our body from the outside or harmful changes that occur inside our body. Some germs, like chickenpox, will only make you sick the first time you encounter them. Others come back often, causing our bodies to keep fighting them off. We’re looking at you, rhinovirus!! This is where our immune system comes in. The main task of the body’s immune system is to fight disease-causing germs (pathogens) like bacteria, viruses, parasites, or fungi, and to remove them from the body. It also recognises and neutralises harmful substances from the environment, and fights disease-causing changes in the body, such as cancer cells. The immune system is usually activated by things that the body doesn’t recognize as its own—antigens. Examples of antigens include the proteins on the surfaces of bacteria, fungi and viruses. When these antigens attach to special receptors on the immune system cells, a whole series of processes are triggered in the body. Once the body has met a disease-causing germ for the first time, it usually stores information about the germ and how to fight it. Then, if it comes into contact with the germ again, it recognizes the germ straight away and can start fighting it faster. The body’s own cells have proteins on their surface, too. But those proteins don’t usually trigger the immune system to fight the cells. Sometimes the immune system mistakenly thinks that the body’s own cells are foreign cells. It then attacks healthy, harmless cells in the body. This is known as an autoimmune response. There are two subsystems within the immune system, known as the innate (non-specific) immune system and the adaptive (specific) immune system. Both subsystems are closely linked and work together whenever a germ or harmful substance triggers an immune response. The innate immune system provides a general defence against harmful germs and substances, so it’s also called the non-specific immune system. It mostly fights using immune cells such as natural killer cells and phagocytes (“eating cells”). The main job of the innate immune system is to fight harmful substances and germs that enter the body, for instance through the skin or digestive system. The adaptive immune system makes antibodies and uses them to specifically fight certain germs that the body has previously come into contact with. This is also known as an “acquired” (learned) or specific immune response. The immune system stands as the guardian of our health, defending our bodies against an array of threats. From the smallest invading pathogens to the insidious changes within, it stands ready to neutralize and eliminate anything that could harm us. The intricate interplay of organs, cells, and proteins orchestrates a symphony of defence mechanisms, ensuring our well-being even in the face of novel challenges. Through the innate and adaptive subsystems, it adapts and learns, building a repository of knowledge to confront future threats with swiftness and precision. Without this complex and vigilant system, our bodies would be defenceless against the constant barrage of dangers from within and without. https://www.ncbi.nlm.nih.gov/books/NBK279364/#:~:text=The%20immune%20system%20has%20a,t%20notice%20that%20it’s%20there.
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Collagen in Menopause
Menopause is a natural phase in a woman’s life marked by hormonal changes and associated symptoms. As you approach this transformative period, it’s essential to embrace the transition with knowledge and adopt strategies that support your well-being. In this guide, we’ll explore the intricate relationship between menopause and collagen, offering valuable insights and practical tips for a graceful journey through this stage of life. Understanding Menopause: In menopause, the ovaries ‘pause’ their output of oestrogen but there are other pauses during this time to consider. There is simultaneously a pause in the androgenic hormones. Sometimes referred to as ‘change of life’, menopause signals the end of a woman’s reproductive cycle and is diagnosed once a woman has not had a menstrual cycle for 12 consecutive months – this change occurs because of the ovaries producing less of the hormone oestrogen, and results in several menopause-related symptoms. Menopause involves a decline in oestrogen levels, impacting various hormonal processes. This transition occurs in three stages: Perimenopause: The period leading up to menopause and the 12 months following the last menstrual cycle. Menopause: Commencing 12 months after the last menstrual period, naturally or due to ovary removal. Post menopause: The period following menopause. As women transition through menopause, hormonal fluctuations can significantly impact various aspects of health, especially weight management. One of the key hormones to regulate during this time is insulin. Insulin, often associated with blood sugar control, also plays a role in fat storage. It’s crucial to maintain insulin balance because excessive carbohydrate intake can lead to insulin resistance, causing carb cravings, increased appetite, and potential fat storage, especially in the abdominal area. Cortisol, the primary stress hormone, can wreak havoc during menopause. With significant hormonal shifts and the stressors commonly experienced during this time, cortisol levels may become imbalanced. Chronic elevation of cortisol can contribute to weight gain and other symptoms, including adrenal fatigue. Thyroid hormones, responsible for controlling energy levels and metabolic rate, are pivotal for a healthy menopause. Any imbalance in these hormones can result in decreased ability to use stored fat for energy, leading to weight gain. Leptin, a hormone produced by fat cells, signals to the brain when you’ve had enough to eat. However, just like insulin resistance, leptin resistance can occur, causing increased hunger and overeating. Certain dietary factors, such as fructose and fizzy drinks, can contribute to both leptin and insulin resistance. The “thyropause” is a real phenomenon where the thyroid tends to slow down as individuals age. This hormonal shift, coupled with the hormonal changes during menopause, can reveal latent thyroid diseases. Similar to the thyroid, there’s a concept known as “hepatopause”, where the liver struggles to regulate fuel properly. An unhealthy liver, often a result of excessive consumption of soft drinks, sugar, and carbs, can lead to fatty liver disease. This condition hinders the liver’s ability to burn fuel correctly, contributing to weight gain. Understanding these hormonal intricacies is essential for managing weight and overall health during menopause. Adopting a holistic approach that includes eating clean, nutritious food, stress management, and supplementing where necessary can contribute to a smoother transition. Menopausal hormonal shifts, including decreased testosterone and DHEA, can influence weight distribution, particularly around the abdominal area. Managing insulin, cortisol, and other hormones becomes crucial for maintaining a healthy weight. Nutritional Guidelines for Menopause: Carbohydrate Awareness: Carbohydrates can affect insulin sensitivity, leading to increased fat storage. Limit intake of bread, sugar, alcohol, and dairy to support weight management. Wholesome Nutrition: Opt for real, unprocessed foods to combat fatigue and maintain energy levels. The cleaner the better. Grass-fed butter, organic free-range eggs, and home-grown veggies are absolutely essential! Prioritise a diet rich in organic vegetables, grass-fed meat, and fats. Thyroid and Hormonal Health: Ensure adequate thyroid hormone levels for energy production and metabolic rate regulation. Stress Management: High stress levels contribute to cortisol imbalance. Prioritize self-care to manage stress and prevent weight gain. Hormonal Shifts and Oestrogen: As oestrogen declines, cortisol and insulin may elevate. Implement lifestyle changes to support hormonal balance. Collagen and Menopause: Customer testimonials suggest that pure hydrolysed collagen may alleviate menopausal symptoms, including hot flashes. Menopause, a natural transition marking the end of a woman’s reproductive phase, brings with it a myriad of physical and hormonal changes. Amidst this transformative journey, collagen emerges as a valuable ally, offering a range of benefits that can significantly enhance the well-being of women during menopause. Menopause often brings about joint pain and stiffness, impacting mobility and overall comfort. Collagen, a key component of connective tissues, cartilage, and bones, plays a crucial role in maintaining joint health. Supplementing with collagen may alleviate discomfort, promoting flexibility and ease of movement during this phase. Collagen is renowned for its role in maintaining skin elasticity and hydration. As estrogen levels decline during menopause, collagen production may decrease, leading to sagging skin and the formation of wrinkles. Collagen supplementation can support the skin’s structural integrity, promoting a more youthful complexion and combating the visible signs of aging. Hot flashes and night sweats are hallmark symptoms of menopause, disrupting sleep and daily activities. While research is still ongoing, some women report a reduction in the frequency and intensity of hot flashes with collagen supplementation. The exact mechanisms are not fully understood, but collagen’s influence on hormonal balance and its impact on overall well-being may contribute to this positive effect. Collagen’s amino acid profile includes glycine, which plays a role in liver detoxification and hormonal regulation. Maintaining hormonal balance is crucial during menopause, and collagen’s supportive role in liver function may indirectly contribute to this balance. Changes in hormonal levels during menopause can affect hair and nail health. Collagen, rich in amino acids like proline and lysine, provides the building blocks necessary for healthy hair and nails. Users have reported improvements in hair thickness, strength, and nail quality with regular collagen supplementation. Menopause can sometimes bring digestive challenges, such as bloating and changes in bowel habits. Collagen supports gut health by promoting the integrity of the gut lining and aiding in the repair of damaged tissues. This may contribute to digestive comfort and overall well-being during menopause. Oestrogen decline during menopause has been linked to cognitive changes. While more research is needed, collagen’s potential impact on brain health is an area of interest. Some studies suggest that collagen may have neuroprotective properties, possibly supporting cognitive function. In addition to collagen, several other supplements prove beneficial during menopause, addressing various aspects of health. For digestive well-being, incorporating organic vegetables and probiotics helps maintain a healthy digestive system, supporting overall wellness. When considering supplements for menopause, the following options are noteworthy: Magnesium Citrate aids in supporting blood sugar balance and reducing abdominal size, addressing common concerns during menopause. Omega-3 fish oil is beneficial for weight management, improving body composition, and enhancing mood. Omega-3 Fish Oil emerges as a valuable supplement for women navigating the challenges of menopause. Glutamine is known for its diverse benefits, Glutamine helps reduce cravings for sugar, alcohol, and tobacco. Additionally, it supports insulin sensitivity and aids in fat burning, contributing to overall metabolic health during menopause. Berberine is recognised for its ability to normalise blood sugar levels, Berberine plays a crucial role in promoting overall metabolic health during the menopausal transition. By incorporating these supplements into your daily routine, you can address specific aspects of menopausal health, promoting a holistic approach to well-being during this transformative phase. Embarking on the menopausal journey requires a holistic approach that encompasses nutrition, lifestyle, and targeted supplements. By understanding the intricate interplay of hormones and adopting these guidelines, you can navigate menopause with grace, supporting your well-being and embracing this natural phase of life. Remember, these recommendations are general guidelines, and individual responses may vary. It’s advisable to consult with a healthcare professional for personalized advice tailored to your specific health needs. References: Teede, H., Deeks, A., Moran, L., & Moran, L. (2019). Polycystic ovary syndrome: a complex condition with psychological, reproductive and metabolic manifestations that impacts on health across the lifespan. BMC Medicine, 17(1), 41. Santoro, N., & Randolph, J. F. (2011). Reproductive hormones and the menopause transition. Obstetrics and gynecology clinics, 38(3), 455–466. Mauvais-Jarvis, F. (2011). Estrogen and androgen receptors: regulators of fuel homeostasis and emerging targets for diabetes and obesity. Trends in endocrinology and metabolism: TEM, 22(1), 24–33. De Sousa, R. F., Gurgul-Convey, E., & Holsboer, F. (2015). Lessons from genetic rodent models of HPA axis regulation. Cellular and molecular neurobiology, 35(1), 71–84. Duntas, L. H. (2015). Environmental factors and thyroid autoimmunity. Annals of the New York Academy of Sciences, 1340(1), 25–33. Kim, D., Kim, W. R., Kim, H. J., Therneau, T. M., & Association, A. P. (2019). Association between noninvasive fibrosis markers and mortality among adults with nonalcoholic fatty liver disease in the United States. Hepatology, 69(5), 1755–1765.
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Benefits of Maxi-MSM
In the world of nutritional supplements, MSM, or Methylsulphuronylmethane, has been gaining increasing attention for its diverse health benefits. This naturally occurring organosulphur compound is taking the wellness community by storm, with research shedding light on its potential to support joint health, skin vitality, and overall well-being. Let’s delve into the world of MSM supplementation, exploring its mechanisms, benefits, and practical considerations. MSM, also known as dimethyl sulphone, is a compound rich in organic sulphur, a vital element for various physiological processes in the body. Found in foods like garlic, onions, cruciferous vegetables, and eggs, MSM plays a crucial role in supporting joint health, skin elasticity, and overall vitality. The body utilises MSM to produce essential compounds, including collagen, immunoglobulins, enzymes, and antioxidants. Mechanisms of Action: Keeping your joints healthy: Research shows that MSM contributes to joint health by enhancing Mesenchymal Stem Cell (MSC) chondrogenic commitment and promoting the formation of pre-osteoblasts. These processes are essential for maintaining robust cartilage and supporting bone health. Individuals dealing with arthritis or joint inflammation may find MSM supplementation beneficial in reducing stiffness, swelling, and improving overall joint flexibility. Rejuvenating your skin: MSM has shown promise in promoting skin health and combating signs of ageing. Its unique ability to enhance skin elasticity, reduce wrinkles, and improve overall skin appearance makes it a valuable addition to skincare routines. The compound’s involvement in collagen synthesis contributes to maintaining youthful and vibrant skin. Allergy Management: For those dealing with allergies, MSM’s anti-inflammatory properties may provide welcome relief. It stabilises cell walls, increasing permeability and elasticity, facilitating the elimination of toxins and allergens. Studies have shown that MSM can control allergic responses, making it a wonderful ally for those suffering from asthma and other allergic conditions. Practical Considerations: Eat the right foods: While MSM supplements are widely available, incorporating sulphur-rich foods into your diet can support the body’s natural production of MSM precursors. Including items like garlic, onions, cruciferous vegetables, and organic, free-range eggs can contribute to maintaining optimal MSM levels. Supplement with only the best: When opting for MSM supplements, it’s crucial to choose high-quality products. Look for reputable brands like ours that undergo third-party testing for purity and effectiveness. Maxi MSM, broken down into smaller, more readily absorbed peptides, is often recommended for enhanced absorption. Dose correctly: As with any supplement, making sure you take the right amount is essential. We recommend taking 5000mg (1 tsp) every day to get the full benefits of this incredible product. Individual requirements may vary, and consulting with healthcare professionals ensures personalised advice based on specific health needs and goals. Supplementing with MSM holds tremendous promise for those seeking to enhance joint health, promote vibrant skin, and manage allergies. By understanding its mechanisms, incorporating it wisely into your routine, and considering the insights from research, you can unlock the potential benefits of this versatile compound. References: Miller L, Thompson K, Pavlenco C, Mettu VS, Haverkamp H, Skaufel S, et al. The Effect of Daily Methylsulfonylmethane (MSM) Consumption on High-Density Lipoprotein Cholesterol in Healthy Overweight and Obese Adults: A Randomized Controlled Trial. Nutrients. 2021 Oct 15;13(10):3620. Guo D, Zhang L, Zhang L, Han S, Yang K, Lin X, et al. Effect of dietary methylsulfonylmethane supplementation on growth performance, hair quality, fecal Microbiota, and metabolome in Ragdoll kittens. Front Microbiol . 2022 ;13. Available from: https://pubmed.ncbi.nlm.nih.gov/35859746/ Muizzuddin N, Benjamin R. Beauty from within: Oral administration of a sulfur-containing supplement methylsulfonylmethane improves signs of skin ageing. Int J Vitam Nutr Res . 2022 ;92(3–4):182–91. Available from: https://pubmed.ncbi.nlm.nih.gov/32083522/
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