Collagen is a protein that plays a crucial role in the structure and health of our skin, bones, tendons, ligaments, and other connective tissues. As we age, our body’s natural collagen production decreases, which can lead to various signs of aging and joint stiffness.

Taking collagen supplements has gained popularity in recent years, as people seek to improve the health and appearance of their skin, hair, and nails, as well as support joint health. While there is anecdotal evidence and some studies suggesting potential benefits, the scientific research on the effectiveness of collagen supplementation is still limited, and more rigorous studies are needed to draw definitive conclusions. Additionally, focusing on a balanced diet that includes foods rich in vitamin C, zinc, and protein can support your body’s natural collagen production. Examples of such foods include citrus fruits, berries, leafy greens, nuts, seeds, and lean meats.

That being said, collagen supplements are generally considered safe for most people to consume. They are usually derived from animal sources, such as bovine or marine collagen, but there are also vegan options available. Collagen supplements come in various forms, and their differences lie in their sources, processing methods, and additional ingredients. Here are some common types of collagen supplements and their distinctions:

1. Collagen Peptides: Collagen peptides, also known as hydrolyzed collagen, are the most common form of collagen supplements. They are derived from animal sources like bovine (cows), porcine (pigs), or marine (fish) collagen. These supplements undergo a process called hydrolysis, which breaks down the collagen into smaller peptides, making it easier for the body to absorb.
2. Type I, II, or III Collagen: Collagen is categorized into different types, with type I, II, and III being the most prevalent in the human body. Type I collagen is found in the skin, tendons, bones, and ligaments, while type II collagen is primarily present in cartilage. Type III collagen provides structural support in muscles, organs, and blood vessels. Some collagen supplements specifically target one type, while others may contain a combination.
3. Source: Collagen supplements can be derived from various sources, as mentioned earlier. Bovine collagen is extracted from cows, porcine collagen comes from pigs, and marine collagen is sourced from fish, usually the skin or scales. Each source may have slight differences in amino acid composition and bioavailability.
4. Additional Ingredients: Some collagen supplements include additional ingredients to enhance their benefits. These can include vitamins, minerals, antioxidants, hyaluronic acid, or other substances that promote skin health, joint support, or overall wellness. It’s important to check the ingredients list to ensure compatibility with any specific dietary needs or allergies.
5. Form: Collagen supplements are available in various forms such as powders, capsules, tablets, gummies, and liquids. Powdered collagen is versatile and can be easily mixed into beverages or added to recipes, while capsules and tablets provide convenience for those who prefer a quick and straightforward intake.

It’s worth noting that the efficacy and benefits of collagen supplements are still a subject of ongoing research. While collagen supplements may have potential benefits, they are not a magical solution for all health concerns. Leading a healthy lifestyle that includes a balanced diet, regular exercise, adequate sleep, and proper skincare is essential for overall well-being and maintaining healthy skin, hair, and joints.

If you are considering taking collagen supplements, it’s always a good idea to consult with a healthcare professional or a registered dietitian who can provide personalized advice based on your specific health needs and goals.

 

 

 

Is Your Thyroid Making you Fat?

“I have zero metabolism.”

“The older I get the more my metabolism slows down.”

“Regardless of how little I eat I can’t lose weight,  I know it’s my thyroid.”

 

An improperly functioning thyroid can cause weight instability and change your basal metabolic rate (BMR).  Hyperthyroidism can lead to weight loss, while hypothyroidism can lead to weight gain.

Overall health status, nutritional intake, body weight and total energy expenditure can impact the effectiveness of thyroid hormone secretion.

Thyroid hormones can affect your:

• Weight
• Body composition
• Body mass index (BMI)

But, Don’t Be Too Quick to Blame Your Thyroid

Many who are overweight believe a malfunctioning thyroid (hypothyroidism) is the reason for their excess body fat.  However research suggests only 2-3% of the population have hypothyroidism. The American Thyroid Association  states “Hypothyroidism can cause a mild weight gain of 5-20 pounds, but does not cause obesity.” If you have gained considerable weight, seek help to determine the real cause of your weight gain, and don’t assume it is thyroid related. 

Although common perception is that hypothyroidism can cause a person to be overweight or obese, the reverse is often true: Obesity is often associated with causing hypothyroidism, possibly due to the inflammatory nature of obesity. This kind of inflammation that affects internal body systems is referred to as “chronic inflammation,” which contributes to the development of many health conditions, including type 2 diabetes, heart disease, cancer, rheumatoid arthritis, asthma, Alzheimer’s Disease, and –yes, thyroid disease.

The gold standard for diagnosing hyper and hypothyroidism is checking thyroid stimulating hormone (TSH) and free T4 levels. If you are found to have low TSH you may be treated with oral medication. It should be noted, though, research indicates normalization of thyroid hormone does NOT guarantee weight loss.

The effective functioning of your thyroid gland is impacted by several factors including your:

• Nutritional intake

• Weight
• Total energy expenditure
• Overall health status

Nutrition and Thyroid Disease

Several micronutrients are necessary to keep your thyroid gland functioning normally. Insufficient intake of the following micronutrients can lead to a poorly operating thyroid gland:

• Copper –shell fish,  fish, nuts, seeds, whole grains, chocolate ☺
• Iron- Fortified breakfast cereals, oysters, white beans, beef liver, lentils, spinach, dark chocolate ☺,  kidney beans, canned tomatoes, potatoes
• Iodine – iodized salt , seafood, enriched bread, cod, Greek yogurt,  enriched pasta, egg,
• Selenium – Brazil nuts, yellowfin tuna, halibut, ham, shrimp, enriched macaroni, beef steak, turkey, cottage cheese, egg
• Zinc- Oysters, fortified breakfast cereals, oats, pork chop, cheddar cheese, turkey breast, shrimp, lentils, Greek yogurt

 

Your thyroid gland serves as a vitamin D receptor site, so it’s not uncommon for individuals with thyroid dysfunction to have some level of vitamin D deficiency.  

Neutraceuticals

Many products falsely claim to increase metabolism and promote weight loss. These claims are appealing to individuals who believe they have gained weight because of a poorly functioning thyroid gland.

Probiotics

A positive connection exists between probiotic intake and normal thyroid function. Research suggests that a flourishing gut microbiota impacts how well the thyroid gland absorbs and uses the above mentioned micronutrients. The probiotic strains Lactobacillaceae  and Bifidobacterium  are commonly studied strains, but further research is needed before conclusive evidence can be determined.

 

If you believe your thyroid gland is not functioning at it’s optimum level , consult with a licensed/registered dietitian to determine if you have deficiencies of the necessary micronutrients for thyroid functioning. Your dietitian can provide a specific treatment plan tailored for you. Developing a broader understanding of how your weight and metabolic dysfunction impact one another is an important step in treating thyroid dysfunction. Your dietitian can also support you with weight loss which will a have positive influence on decreasing chronic internal inflammation, thus preventing many health conditions associated with internal inflammation.

 

We’ve heard in sports and military combat that the best defense is a strong offense. This strategy can also apply to our health when it comes to being proactive in preventing acute inflammation and disease. Nutrition plays a vital role in building a strong immune system to fight off foreign invaders. We want our immune system to be prepared in advance to defend our healthy cells against invasion of harmful bacteria and viruses.

• The first offensive weapon in our immune system playbook is pre-planning.  By pre-planning, we prevent mealtime stress and increase the chances of achieving our healthful eating goals. The next weapon is a varied diet.  Healthy eating involves variety because our bodies need different nutrients from different foods on a daily basis. We want to include an array of food groups including fruits, vegetables, whole grains, protein, dairy products, and healthy fats. A third strategic weapon for achieving and maintaining good health is to have plentiful antioxidants every day. All three of these strategies work together: If you focus on planning your meals in advance to incorporate variety among these food groups, it will help ensure you are consuming adequate amounts of antioxidants which serve to protect your healthy cells from damage and disease.

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Some foods are receiving attention for maybe boosting and building a strong immune system. We have listed some of these below. Consider incorporating them into your recipes and meals to increase variety in your diet, provide a source of antioxidants, and add other important nutrients and fiber. However, it’s important to remember that there isn’t one food that will magically build a strong immune system and prevent disease – the key is variety at each of your three meals every day.

Healthful foods that might boost your immune system:

The foods listed below provide a variety of nutritious benefits including antioxidants such as resveratrol, lutein, avenanthramides, flavonoids, vitamins A, E, K, plus plant fibers and omega 3 fatty acids.

Oats: Use oats as an alternative to breadcrumbs to coat chicken or fish, or make overnight oats for breakfast.  Recipes abound for muffins, breads, cookies, pancakes, and waffles that incorporate oats.

Leafy greens:  Kale, spinach, swiss chard, arugula . . . Dark green is an important vegetable color. The darker the color, the more nutrients present. Incorporate greens into your salads, sauté them with olive oil, season with salt and pepper, add them to soups during the last few minutes of cooking, use them as wraps in place of a tortilla, blend them into smoothies, or make a pesto sauce.

Broccoli: Add broccoli to soup, pasta sauce, pizza toppings, quinoa dishes, smoothies, slaw, stir-fry, and salads.

Red Peppers: All colors of peppers have nutritional benefits, but red peppers may be slightly higher in antioxidant and phytonutrient levels because they are riper than yellow or green peppers. Add peppers to salads, sandwiches, and stir-fry dishes.  You can make stuffed peppers, or use your blender or processer to add peppers to soups or dips.

Grapes: Mix grapes with vanilla yogurt and top with toasted pecans. Blend frozen grapes, milk, banana, and Greek yogurt for a breakfast smoothie. Sprinkle grapes into chicken or tuna salad, freeze them for a snack, or add them to salads or oatmeal.

Berries: Increase your intake of all berries. One cup daily would be great! Add berries to overnight oats, salads, and fruit parfaits. You can also dip fresh berries in yogurt and freeze for a snack.

Cinnamon:  Add cinnamon to roasted sweet potatoes, oatmeal, or baked apples.  You might also try cinnamon in granola, hot cocoa, or coffee.

Ginger:  Add a few pieces of fresh ginger in hot water to make tea, or you can add up to 1 teaspoon of ground ginger to your morning coffee. Add a bit of fresh ginger to your smoothie, choose ginger jam for your toast, or add fresh or dried ginger to homemade salad dressing.

Garlic:  Add garlic to pasta sauce, salsa, salad dressings, guacamole, soups, stews, sautéed vegetables, pizza, and mashed potatoes.

Fatty Fish:  Enjoy some albacore or bluefin tuna, salmon, Atlantic herring, mussels, anchovies, swordfish, sardines, halibut, rainbow trout, or mackerel!

Walnuts and Almonds: Add crunch and protein to salads, oatmeal, yogurt, or any vegetable side dish with roasted or raw almonds. Incorporate them into muffins, breads, and cookies.

Chia Seeds: Try adding a couple of tablespoons to smoothies, or as a topping on yogurt, cereal, and salads. You can also use them in salad dressings, stir-fry, or as a crispy crumb coating for meat or fish. Bake them into cookies, breads, or muffins, or add them to soup, dips, or meat balls.

 

Consider incorporating more of these foods in your nutrition and health arsenal. Have fun! ☺

-CB