You have heard it from me time and time again that the gut has a huge influence on the rest of our body, especially our immunity, our hormones, our mental health and skin health. Many common symptoms that I see in my practice start in the gut. Whether you have an issue with depression, eczema, an autoimmune condition or simply been diagnosed with IBS, this system to treat the gut is a great place to start.
If you suffer from digestive concerns, joint pain, or aging skin (let’s face it, most people do) listen up. Collagen may be for you!
Collagen powder really is the do-all protein and I want to explain why. Collagen is the main structural protein in our body, especially in our connective tissue found in the gut, skin, joints, bone, ligaments…well pretty much over our entire body. It is a building block of our bodies comprised of amino acids that make up 25-35% of whole body protein content. Unfortunately, natural collagen production peaks in our early 20s and slowly declines with age. It declines about 1.5% per year and approximately that by age 40 it has decreased by 25%, by age 60 decreased by over 60%!
We can get collagen from our diets, which is how our ancestors acquired it for the most part, however it is found in animal parts not normally consumed today. These are gelatinous meats, the cartilage on bones, such as chicken drumstick cartilage, and fish and poultry skin. Bone broth is another form in the form on gelatin, when the bones are boiled for over 5 hours, but even this is not as bioavailable as collagen powder.
How often are you eating these animals parts in a week??
What to look for:
As it can be found in various animals parts, collagen powder can be sourced specific for the type of collagen wanted. Type I and III collagen makes up 90% of what is found in our bodies.
- Marine collagen peptides - from wild fish scales and skin, is type I collagen. It has been shown to have the highest bioavailability and most effective for skin health. This also makes it dissolve very easily in anything. You can even find marine collagen sourced from North Atlantic fish!
- Beef collagen peptides - from bone and hides of cattle, is mostly type III collagen. It is not quite a bioavailable as marine collagen but still very effective.
How it can benefit you:
- Skin - Collagen is what gives your skin the elasticity and improves hydration and firmness. If you are worried about aging skin, fine lines and wrinkles, as well as thinning skin from chronic eczema or age collagen is for you. It helps your skin “bounce back!”
- Joints - Collagen is what maintains joint flexibility and strength. It also helps regenerate cartilage in joints. Because of this it decreases pain due to degeneration. Decreasing inflammation with an anti-inflammatory diet, turmeric and omega 3s would still be advised for a holistic approach to joint pain.
- Gut - Suffer from IBS or irritable bowel disease? Collagen peptides maintain the integrity and function if the intestines. It therefore repairs “leaky gut.” I am still waiting on a study linking collagen to decreased zonulin production, a protein released from intestinal cells in severe leaky gut, but I’m sure that will come soon! There is however research showing decreased serum concentrations of collagen in those with IBD, aka Crohns and Colitis.
- Mood - Glycine, one key amino acid in collagen, is an inhibitory neurotransmitter, therefore decreases feelings of anxiety and helps you sleep. The more you sleep, the more calm our body feels and the less inflammation we have.
Therefore, considering how much gut health issues, mood issues and joint pain I see in my practice this is a biggy supplement!
- Research shows a therapeutic dose of collagen, aka when we start seeing positive benefits, is at a dose of 5-12mg per serving.
- Due to the source of collagen the powder is definitely not vegan, for those out there on a vegan diet.
If you suffer from any of the issue above or are curious if collagen is right for you don’t hesitate to check with your Naturopathic Doctor, or come in to see me at the clinic.
Questions? Let me know in the comment below 😃
In health & happiness,
(Photo credit: www.sproos.com, www.renewalliance.com)
Did you know that our body lives symbiotically with many bugs, called the microbiome? Did you know that many chronic diseases, such as allergies, skin issues, depression, obesity, hypertension and more are linked to a disruption of our microbiome?
We are seeing a plethora of research today showing the benefits of a healthy microbiome, this being the collection of healthy bacteria in our body. The majority of this microbiome is located in our gut, which is why I discuss gut health with so many of my patients! Many of you may be familiar with the word “acidophilus” but that is only one strain of probiotics, or live bacteria, which lives symbiotically with us. Some other strains that are important are lactobacillus, bifidobacterium and saccromyces boulardii. Sound like gibberish? Luckily, it is helpful gibberish.
A few important roles of probiotics:
- They protect against pathogens: A spectrum of immune conditions, from simple colds and flus to chronic immune deficiencies, such as Hashimotos and Crohns, can occur if we have a deficiency in probiotics. This is due to the fact that more that 70% of our immune system resides in our digestive tract and probiotics help to strengthen it. Some germs are actually good for us in this case. If we wiped out all those bugs, from over sanitization or antibiotics we decrease our bodies ability to protect us from when we need them the most.
- They protect the gut lining itself: Heard of the term “leaky gut?” Our digestive tract is simply one layer of cells, with the blood stream directly beneath it. Therefore, it is quite fragile. An imbalanced flora can lead to permeability of these cells, by up-regulating a protein called zonulin, which has been shown to be correlated with auto-immune conditions, such as celiac disease, and other chronic diseases. This permeability leads to an increase in inflammation in the blood stream. Diagnosed with “IBS”? Probiotics may be the gut protection you need.
- They calm the nervous system and affects the mind: I have spoken before about the correlation of depression and anxiety and an imbalanced microbiome. By protecting the gut lining, probiotics decrease overall inflammation in the body. Probiotics have also been shown to stimulate neurochemical production such as GABA and serotonin, our calming signals, and also communicate directly with the brain through the vagus nerve (one of the largest nerve in the body, connecting the brain and the gut.)
My tips to help your gut:
- Focus on Diet. The western-style diet of more carbohydrates and more sugar leads to higher levels of inflammation and gut permeability. They also feed the “bad” bugs, such as yeast and an imbalance ensues. By focusing on eating more vegetables and fibre and eliminating sugar and processed carbohydrates, the gut will thank you.
- Get some Vitamin D. This multifunctional vitamin decreases zonulin in the gut, ultimately helping our probiotics to function more affectively. Summer in Nova Scotia is a great time to increase your vitamin D, so get out in the sun...for a reasonable amount of time!
- Eat your fermented foods. Kefir, kimchi, sauerkraut are all great ways to improve your gut flora with food. **A note on kefir: Please read the bottle! All kefir is not the same. Avoid the flavoured versions with added sugar (just negates the effects). If you are sensitive to dairy, try coconut kefir, which actually has more probiotics per tablespoon (15 billion vs 2 billion). Finally, increase the dose slowly, starting with 1/2 tbsp, increasing to only 2 tbsp, added to other yogurt or smoothies. Too much all at once may cause more bloating.
- Take a probiotic supplement. In my practice I usually start my patients on a supplement form as a larger correction is needed or a certain strain is important. The dose and strain depends on their concern. It may be hard to get enough probiotics in food form before the imbalance is corrected. Ask your ND what is right for you.
So there you have it, probiotics have several important roles in our body, especially in the gut. If you have any questions on these little bugs please don’t hesitate to ask or reach out to me in a 15 minute free consults. Happy to help!
In health & happiness,
(Photo credit: www.mindbodygreen.com)