Tag: joints

A bit about Collagen

Today’s post is about collagen.

The health and beauty market is full of references to collagen, whether targeting joint health, better skin or stronger bones. We recently had a question about this protein from a friend who was trying to understand all the marketing hype. So, we have done some research and as always, we are sharing what we have discovered.

To start with, what is collagen?

It is the main structural protein in the large network of proteins and other molecules that surround, support, and give structure to cells and tissues in the body. As the main component of connective tissue, it is mostly found in connective tissue such as cartilage, bones, tendons, ligaments, and skin.

There are actually 28 types of collagens found in the body, however, it is Collagen type 1 that makes up more than 90% of the body’s collagen. Vitamin C is vital for it’s manufacture, while Vitamin E improves its production.

As human beings grow older, their synthesis of collagen decreases and the tissues will become thinner, weaker and less flexible.

Does ingesting collagen help?

One common misconception is that any ingested collagen forms the building blocks for collagen in the body. Studies have shown that only certain fragments – known as bioactive collagen peptides (BCP) – stimulate the body to produce more collagen in a target organ.

Bioactive peptides are formed by breaking down native collagen into smaller molecules. These smaller molecules are quickly digested by the body and can therefore enter the bloodstream.

Interestingly, Gelatine is a protein derived from the partial break down of collagen found in animal skin, tendon, and bones. Making it a potential bioactive collagen peptide.

Will diet help?

Eating foods that are high in collagen will also encourage your body to produce more of it. It is naturally present in various animal and plant products. Some of the best sources of collagen include: bone broth, fish (especially with edible bones and skin such as salmon and sardines) chicken, eggs, berries and citrus fruits. Interestingly, these foods are also high in vitamins C & E, which are essential for its production.

This brings us to supplements

According to study, for collagen peptides (BCP) that can be easily absorbed and used by our body, the most suitable type is one in powder or liquid form. When we ingest this type via food, it reaches the bloodstream that will be used by the body in a very short time. It has a high bioavailability and is therefore the better option.

A supplement in a tablet or capsule form has lower bioavailability than the others. They take longer to break down making it more difficult for the collagen in the capsule to be digested in our stomach and to completely enter the bloodstream. Capsules also have other disadvantages. Although it may seem easy to use, it can actually be misleading. Due to the fillers and coatings, you may need to swallow 10-20 of these capsules a day to get the daily amount of collagen you need.

When it comes to adding collagen to coffee, casseroles or soups, the biggest issue may be the influence of higher temperatures on the supplement’s quality. Proteins generally start to break down when exposed to high temperatures or acidic and alkaline solutions. At this time, the protein may no longer work properly, rendering the supplement ineffective. One research found that when collagen proteins were exposed to high temperatures, their initial breakdown occurred at 150 C (302 F).

As a result, as long as the temperature of your coffee, casserole or soup is below 150 C (302 F) when you add your collagen supplement, the powder’s quality should be unaffected.

The take away from this information

Collagen supplements are designed to protect the users’ skin, hair, nails and body tissues by stimulating production. Supplementing can increase lean muscle gain, decrease recovery time, rebuild damaged joint structure, and boost cardiovascular performance

As to which product to use, this is where reading the label comes into play. The product with the most collagen peptides per serve will provide the most benefit.

We hope you have found this article interesting.

 

Till the next post,

Live clean n Prosper

Sources – Nutrition Insight -Journal of Pharmaceutical Technology – Wikipedia –

A bit about Arthritis

Today’s post is about Arthritis.

Arthritis is actually an umbrella term for more than 100 conditions that effect the joints of the body. The most common forms are osteoarthritis, rheumatoid and gout. Many people will suffer from one or more types of arthritis in their lifetime.

So, in this post we will look at what it is, what causes it and what to do about it for prevention and reduction of symptoms.

What is arthritis really?

It is generally regarded as tenderness or swelling of one or more joints causing pain. It generally manifests as pain or swelling in a joint with redness and swelling as well as stiffness and reduced movement.

This is often due to the surface of the cartilage being damaged and then this causes calcium phosphate crystals to become deposited in the joint. However, as there are so many different types this is only a generalisation.

So, what causes it?

The short answer is no one really knows definitively what the cause is and this is likely due to the fact that there are so many inflammation conditions that are called arthritis. There are also so many ways for inflammation to happen. A common factor is obesity due to the increased pressure on the joints, another factor can be family history as well as repetitive actions that wear out a joint.

What can we do to prevent it?

An easy start can be a simple as diet. Avoiding saturated fats like fried foods and palm oil are prime culprits for causing inflammation. This will have the added benefit of reducing weight which will in turn benefit the reduction of symptoms.

Ensuring you are getting enough calcium in your diet is important for bone growth and regeneration but keep in mind that without vitamin D the calcium will not be metabolised from the food as well. Regular exercise will help in keeping muscles strong to support the joints.

Managing the pain.

While there are many easily accessible analgesics and anti-inflammatory drugs aimed at reducing the pain there is always a better way. The most important thing to remember is to remove the obstacles to proper joint health, this means removing inflammatory foods and excess weight for a start.

Next is to support joint healing through proper nutrition and gentle physical movement or acupuncture to improve circulation. There are several herbal and mineral treatments that are very effective at reducing joint pain in many cases. For example, Boswellia serrata is a plant that is particularly good at reducing the pain of arthritis. Also Omege-3 supplements work well by reducing inflammation.

As a naturopath I also recommend the use of a “tens” machine to improve blood flow to a specific area. This helps to reduce inflammation and remove any calcium phosphate crystals that may have formed.

If you find you are suffering from sore joints, arrange an appointment with your chosen health professional. It may take several visits before they can tell what type of arthritis you have. This is because some types of arthritis can be hard to diagnose and may need further testing or examination. They may examine the affected joints and send you for some tests or x-rays. Most forms of arthritis can be diagnosed through blood tests.

We hope you have found this information helpful.

 

Till the next post,

Live clean n Prosper

A Bit about Gout

Todays post is about Gout.

Scott and I were recently discussing this condition that affects many people. There are many theories around what it is and how it is contracted.

So, here are some facts.

Gout was historically known as “the disease of kings” or “rich man’s disease”. It has been recognised at least since the time of the ancient Egyptians.

Gout affects about 1 to 2% of the Western population at some point in their lives. It has become more common in recent decades. This is believed to be due to increasing risk factors in the population, such as metabolic syndrome, longer life expectancy, and changes in diet

What is Gout?

Gout is actually a form of inflammatory arthritis caused by crystals that form in and around the joints. The crystals result from high levels of urate in the body. It is a condition caused by a build-up of uric acid and the body does not flush out the crystals fast enough. This build-up usually affects your feet. If you have gout, you’ll probably feel swelling and pain in the joints of your foot, particularly your big toe. Sudden and intense pain, or gout attacks, can make it feel like your foot is on fire.

What is Urate?

Urate is found in all people, in small amounts in our blood. Our bodies make it every day by breaking down natural substances called purines. Purines are found in our bodies’ cells, as well as some of the foods we eat. Our kidneys usually remove any excess urate from our blood into our urine. However, people with gout have higher-than-normal amounts of urate in their bodies. This can be a result of:

  • our bodies producing too much urate and/or
  • the kidneys being unable to get rid of it quickly enough (this is the main reason for high urate levels in more than nine out of ten people with gout).

If urate levels remain high, it starts to form small crystals in and around the joints. These crystals form slowly, over months or even years, usually without any symptoms. A gout flare up occurs when the body’s immune system attacks the crystals. The crystals still remain in the joint(s) even after the pain settles.

You’re more likely to get gout if you:

*are a middle-aged man or postmenopausal woman

*have parents, siblings, or other family members with gout

*drink alcohol

*take medications such as diuretics and cyclosporine

*if you have a kidney or thyroid problem, or an inherited disorder, can make it harder for your body to remove excess uric acid.

In some people with gout, diet is the cause.

How can diet contribute?

Certain foods are naturally high in purines, which your body breaks down into uric acid. Most people don’t have a problem with high-purine foods. But if your body has trouble releasing excess uric acid, you may want to avoid certain foods and drinks, such as some red and organ meats, certain seafood and alcohol.

Some sugar-sweetened beverages and foods containing fructose can also be problematic, even though they don’t contain purines.

There is however, evidence from studies suggesting that certain foods help can reduce uric acid levels in the body. They are – tart cherries, magnesium, ginger, apple cider vinegar, celery, nettle tea, dandelion and milk thistle seeds.

But simply eating these foods may not be enough to control gout

If left untreated, gout can eventually lead to arthritis. Hard lumps called tophi can eventually develop in your joints and the skin and soft tissue surrounding them. These deposits can permanently damage your joints.

If you think your may be suffering with gout, it is important to seek advise from your chosen health professional.

Moving forward

The only way to diagnose gout with certainty is by your doctor finding urate crystals in fluid taken from your joint. Uric acid levels can also be measured by blood tests, however these are not always accurate. However, blood tests are useful in ruling out other causes for your symptoms, such as joint infections or other forms of arthritis.

The treatment plan recommended will depend on the stage and severity of your gout.

I hope you found this information helpful.

Till the next post,

 

Live clean n Prosper

Sources – Healthline, Arthritis Australia, Wikipedia