Do you want fewer wrinkles, better joints and faster healing from injury? Collagen might be what you need. It is the glue that holds the body together and sadly, it declines with age.

Collagen, the most abundant protein in our body, is an essential protein found naturally, and is the key structural component of connective tissue found in skin, tendons, bones, ligaments, blood vessels and muscles. Approximately one-fourth of the protein in our body is collagen. The strong white fibres of collagen said to be stronger than steel, gives our strength to this connective tissue “glue”.

From the age of 25, collagen is said to reduce by 1.5% a year so by 45, there could be as much as a 30% decline. Not only does collagen reduce with age, but poor lifestyle choices cause a decline in collagen formation too. High sugar diets, smoking and excessive sun exposure add to its demise.

Ancestral diets would have contained far greater collagen than our modern diets do now .Rarely do we eat the high sources of collagen found in bone broths or bone marrow as our ancestors did as we have mostly been content with eating just muscle meat.

The inner layer of the skin, the dermis, contains large amounts of these collagen fibres providing strength, texture and springiness. Working in conjunction with elastin, collagen helps skin maintain its elasticity, characteristic of youth. With age, there is a reduction in collagen density and therefore a reduction in dermal thickness. This dermal collagen network becomes increasingly fragmented presenting less organised fibres over time so boosting collagen nutrients can improve skin health including the improvement of fine lines, wrinkles and skin dryness.

So, is there any research that supports taking collagen supplements? Yes there is!

Research

1.“Preliminary results are promising for the short and long-term use of oral collagen supplements for wound healing and skin aging. Oral collagen supplements also increase skin elasticity, hydration, and dermal collagen density”. J Drugs Dermatol. 2019;18(1):9-16. on”==typeo

2.“Daily oral supplementation with collagen peptides combined with vitamins and other bioactive compounds improves skin elasticity and has a beneficial effect on joint and general wellbeing” with a take home message of “might be an effective solution to slow down the hallmarks of aging.”

3. “After 4 weeks of follow-up treatment, a statistically significantly higher skin elasticity level was determined in elderly women.”https://www.ncbi.nlm.nih.gov/pubmed/23949208

4. One research paper highlighted “the potential application of CPs (collagen peptides) as a healthcare supplement to combat cancer and cardiovascular disease by inhibiting platelet release.”

5. This paper showed “improvement of joint pain in athletes who were treated with the dietary supplement collagen hydrolysate.”

6.“The study demonstrated that collagen peptides are potential therapeutic agents as nutritional supplements for the management of osteoarthritis and maintenance of joint health.”

Convinced yet? Let’s look at the type of collagen fibres in the body and see where collagen can help you.

Types of Collagen

Type I: The densely packed fibres of Type I gives great strength and accounts for 90% of your body’s collagen. It provides structure to skin, bones, tendons, fibrous cartilage, connective tissue and teeth. It is important to note that the lining of the gastrointestinal tract is made of connective tissue. Wound healing would be the benefit for Type 1, holding together the skin to prevent tearing of the skin via its elastic properties.

Type II: This type is made of more loosely packed fibres and is found in elastic cartilage, to cushion joints. Healthy joints rely on type II collagen. The lack of type II collagen could lead to age associated joint pain, including arthritis.

Type III: This type supports the structure of muscles, organs and arterial walls and is found in bone marrow. There is evidence that type III support cardiovascular development as type III fibres are found in the heart. Type III benefits skin (elasticity and firmness), hair and nail growth as does type I.

Type IV: This type is found in the skin anchoring system, or basement membrane. The basement membrane anchors the epithelium to the dermal layer and would therefore be helpful in tissue regeneration following injury. Epithelia cells line our digestive organs and respiratory systems so the basement membrane has a very important function here. Type IV fibres are also found in the lens of the eye.

Type V: This type is important for the development of type I and type III collagen. It is required to make cell surfaces, hair strands and placental tissue.

Type VI: This type is considered cell protective.

Type 10: Type 10 is important for bone tissue and cartilage formation and therefore could be important in the healing process including fractures and synovial joints.

Regarding anti-ageing Type I and Type III are the stars, minimizing fine lines and wrinkles, improving skin elasticity, improving circulation, thickening hair and slowing hair loss, increasing skin hydration and decreasing micro-furrows. For joint health, its Type II.

Science is telling us that this is an important to introduce collagen into our every day life.

How do I get additional collagen into my body?

To help boost the production of collagen, supplement your diet with a variety of nutritious foods that contain collagen making vitamins and minerals. Many people, including us also choose to take a collagen supplement to help nourish the skin, improve joint health and combat the effects of ageing. Drinking Bone broths is a lovely way to add collagen.

Vitamin C is involved in every step of collagen production making it a vital component for healthy skin and healthy body. No Vitamin C means no collagen production. Vitamin C is also a powerful antioxidant. Antioxidants are important to fight against free radicals that can break down healthy tissue. Anthocyanidins are another form of powerful antioxidants. These can be found berries, cherries and red grapes. Vitamin C is found in leafy greens, citrus, tomatoes. Visit our vitamin page for a more extensive list.

Chromium is a mineral that helps regulate insulin and glucose.  A diet high in sugar disrupts collagen production so including chromium foods in your diet supports collagen manufacture. Most importantly, reduce sugar intake and be aware of hidden sugars, found mostly on supermarket shelves labelled as low fat. Also look for low GI foods. Start reading labels when you go shopping and try and buy fresh.

 Zinc activates proteins (it is called a cofactor) involved in the synthesis and the remodelling of collagen. Zinc plays an important role in skin repair and wound healing. Found in almonds, grass fed meat, spinach and eggs. For a more extensive list, visit our mineral blog.

 Omega 3’s fatty acids are considered heart healthy but they are also known as collagen boosting. There are 3 main types of omega-3 fatty acids and they are ALA, DHA, and EPA. A diet rich in omega-3s enhances collagen production, can support ligaments to heal and is helpful for reducing inflammation. The plant source rich ALA Omega-3s can be found in walnuts, pecans, flaxseed, and spinach.  Fatty oily fish (trout, salmon, mackerel, prawns, sardines, oysters) and seaweed provide DHA and EPA fatty acids.

Proteins are made up of amino acids, the building blocks of protein. Amino acids such as proline and lysine are necessary for the production of collagen. Proline can be found in spinach, legumes (beans, lentils, and chickpeas), cabbage and asparagus. Lysine foods are red meat, chicken, fish, eggs and legumes.

Silica is essential in the development of healthy skin, hair, and nails. As silica levels naturally decline as we age, adding silica to your diet is therefore important to help prevent dry skin, brittle nails and bones.  For better collagen production to keep skin radiant and supple longer try adding carrots, cucumbers with skin, bananas, brown rice, nettle leaf tea and oats.

Sulfur is one of the most abundant minerals in the body and is essential also for the production of collagen. It supports the structure and strength of the body’s connective tissue. A diet deficient in this essential nutrient can result in a host of skin problems such as acne and dermatitis. Sulfur deficiencies are also linked to wrinkle formation. Minimize wrinkles and support collagen development by eating food rich in sulfur like brussel sprouts, kale, fermented vegetables, and onions.

Green tea is rich in polyphenols and due to their powerful antioxidant nature, they have been shown to stimulate the production of collagen and prevent its breakdown. Green tea is also beneficial to build a certain type of good bacteria in the gut.

Types of Collagen Powders

Marine Collagen peptides or Grass Fed Collagen peptides are the two choices. They both seem comparable, however marine collagen might have a greater risk of intestinal upsets for a limited number of people. Some believe that Marine collagen peptides could have better absorption and bioavailability due to their smaller particle sizes compared to other animal collagens. 

Plant collagen does not exist exactly as collagen peptides are found in animal sources, however, there are plant-based vegan/vegetarian elixirs that can help boost amino acids (glycine, lysine, and proline) that are required to make collagen. It is not however comparable to the animal sources.

Important Amino Acids In Collagen Powders

Glycine makes up about one-third of the protein. It helps build DNA strands, important in blood sugar regulation, crucial for soft tissues including the gut lining and therefore important in repairing leaky gut, it’s required for joint health and is one of three amino acids to help make creatinine that promotes healthy muscle and boosts energy production. Proline is important for blood vessel integrity and joint health. Glutamine research has shown benefits for anxiety, sleep, concentration, wound healing, joint pain, digestion and immunity. Arginine breaks down into nitric oxide, an important compound for heart and arterial health. Immunity and male libido benefits have also been reported.

Adding Collagen Nutrients directly on to the Skin

Adding a rich source of Vitamin C onto your skin is important for skin health and recovery as well as well as for the production of collagen. Our very own Australian Kakadu plum has the highest source of Vitamin C in the world.

 Collagen is formed indirectly via peptides and antioxidants (Vitamin C). By adding these products on to your skin, you are helping create collagen.

Certain essential oils and natural peptides have tiny molecular sizes which can penetrate the skin to activate this collagen synthesis.

We stock a few amazing organic products important for anti-ageing. An Ayurvedic brand, Puraveda contains peptides, Matrixyl (speeds up the synthesis of Type I, II, IV, elastin and hyaluronic), argireline (nature’s botox), CoQ10 as well as hyaluronic acid that plumps up the skin. Within their products are botanicals that reduce inflammation, promote collagen and stabilise collagen.
They boast that it has been clinically proven to reduce wrinkles and fine lines by up to 60% in less than 60 days. Depression scarring can also be helped with these products.

Our other product line is Wildcrafted Organics. Their Wild Plum Illuminating C Complex contains the amazing Kakadu plum. Also containing knotgrass, which is photo-protective and Leuphasyl, another botox like peptide. Antarctine increases levels of Collagen I, IV and Elastin.

Toxic chemicals are not required to get amazing results from your skin care. Plant botanicals are extremely powerful and in the right combinations can assist your skin recover, grow collagen, and glow!

Cosmetic Procedures to Induce Collagen for Rejuvenation

Inducing collagen can occur via laser technology and needling. This is creating collagen at speed! We have found the needling mechanism traumatic and painful and not quite as effective as laser treatments. Some needling techniques have also been known to tear the skin and interrupt the skin barrier system.

Ablative laser therapy is definitely a more intense treatment with greater down time but faster effects by thermal and wound induction. Effects are generally noticed after a few months as the collagen continues to form.

Non- Ablative laser therapy is a gentler approach to forming collagen that thermally causes the induction of collagen. Another form of non- ablative treatment is Low level laser therapy. This would best be suited for the highly sensitive and for those who’s skin has been damaged by needling. Effects are also noticed after a few months.

Take Home Message

Supplementation with high quality collagen could be beneficial to promote collagen synthesis in the body, helping to restore collagen to its former state. This is important for the skin, gut, blood vessels and joints.  As collagen is important for skin elasticity, many people choose to take a collagen supplement to help combat the effects of ageing. Peptides and antioxidants are the best way to boost collagen naturally. Bio-availability is the important factor in collagen supplementation. Collagen is a large molecule but hydrolyzed collagen has amino chains broken down to smaller units making it easier for the body to assimilate. This is what you need to look for when purchasing a collagen product for ingestion.

Generally, we are not getting enough collagen in our diet as our ancestors did. Eating nose to tail has become less frequent or virtually non-existent in the standard western diet. If nose to tail eating is not to your taste, you can find collagen in foods that contain gelatin, such as bone broth. Gelatin is a protein substance derived from collagen after it has been cooked. Some people report a histamine reaction after consuming gelatin or gelatin powders and supplements, so gelatin may not be appropriate for those with severe histamine intolerance’s.

Alternatively, try some of our collagen powder recipes to help you get collagen into your body. It is your body’s scaffolding.  You’ll be pleased to know that collagen powder is tasteless and can even be added into your tea or coffee. Start with a tablespoon in your morning coffee or tea. If you are not a beverage drinker, then just mix into slightly warm water or room temperature juice. For the best benefits, drink it on an empty stomach.

Here is our Matcha Beauty and Power Balls recipe, getting the benefits of green tea too. It is really easy to add collagen powder to anything. To make your own bone broth, try this.

 

The negative effects of long periods of sitting have hit the news again. There has already been plenty of research papers on sitting and lower back pain, attributed to excessive loading patterns on the spine. According to the latest research “Prolonged sitting may promote leg fluid retention that redistributes to the neck during sleep and contributes to snoring”. The pooling of your lymphatic fluid and its drainage might be affecting your health. It is said that 35% of people who snore have obstructive sleep apnea. Snoring can also cause low oxygen levels in the blood, which is of course crucial to good brain function amongst other things.

The fluid accumulation on lying is said to shift to the neck/throat area compromising the upper airways. For those with already compromised airways due to narrow passages, snoring is more likely to occur.

Calf activation exercises are advised including a pedal type motion or exercises similar advised for preventative DVT (deep vein thrombosis) could be beneficial. Our Back Vitalizer cushions filled with variable amounts of air available at our clinic is a similar but a more convenient idea than sitting on a swiss ball however more activation occurs of the deep core stabilising muscles as well as foot and calf contraction when using the back vitalizer. It can also be used on the ground in a pedal pumping motion. The rhythmic tensing and relaxing of the muscles during physical movement propel fluid through the lymphatic channels.

Sit to Stand work stations can really make a difference and during those times of sitting, a simple air cushion could suffice. The key is always to try and move as much as possible and be aware of the amount of time you spend sitting. If you have an old trampoline in the back yard, have a few jumps on that. The rebounder of yesteryear is making a comeback and places like Kmart are stocking them again and would be a great idea in the office taking up very little room. NASA has actually studied the benefits of trampolining for astronauts to help them regain muscle and bone mass without excessive pressure to their feet and legs like the treadmill. Trampolining can have a tremendous benefit to the lymphatic system. On leaving the surface of the trampoline, the lymphatic valves open, and on landing, there is an increased G force causing the lymph fluid to surge up improving its drainage.

Trampolining therefore could be a great exercise for congested lymphatics! Trampolining exercise benefits are: Easier on the joints, helps with balance and proprioception, improves lymphatic flow and improves oculomotor control (the eyes ability to locate and fixate on an object, moving or not in a field of vision). This last benefit could potentially help children with reading problems to improve their reading as well as maybe hand-eye coordination.

Here is another research paper on the effects of sitting on back pain.

For those of you who do not take care of your posture, research has found that there is an increase in morbidity associated with an increased kyphosis ( upper back curve).

So take the opportunity to get moving, apply for a sit to stand work station, be mindful of your posture and maybe try trampolining!

There are many ways you can help improve your posture including at home and work exercises.

Need help with lower back pain? For further enquires please contact us on 02 9418 3930.

Many of you may have had an elderly family member who has suffered as a result of a bad fall. This might come as a shock but it has been reported that falls have cost NSW $500 million in 2006/2007. I do not have any more recent data. This apparently applies to direct and indirect costs, indirect being time off work and loss of function. In a more recent report, The World Health Organisation (WHO) states that it costs approximately $65 billion worldwide in direct costs. In the WHO report, they name an Active Ageing Cycle and a Fall Cycle. In the active ageing cycling it says that as people get older, falls do not have to be more likely. This is a really important point. The Fall Cycle  is highlighting that once a fall has occurred, the person is scared of moving, mobilises less, deteriorates more, becoming less active, and therefore more likely to fall, it becoming a vicious cycle.

Unfortunately organic diseases such as Parkinson’s, developmental disorders with children such as sensory processing disorder, and even migraine sufferers can have a greater susceptibility to falls. It is known through research that higher level athletes have better balance than the general public. Fall risk factors can be a result of biological, environmental and behavioural means. Research has shown that lack of exercise, low Vitamin D levels (not in all cases), and some medications contribute to the increase likelihood of a fall.

According to recent research “Specifically, individuals with slower gait speeds are at a higher risk of disability, cognitive impairment, institutionalisation, falls and mortality. A meta-analysis has found that older individuals in the lowest quartile of gait speed had a threefold increased risk of mortality when compared with individuals in the highest quartile.”

“Gait speed, also often termed walking speed, has been shown to be associated with survival among older adults in individual epidemiological cohort studies 6–12 and has been shown to reflect health and functional status. Gait speed has been recommended as a potentially useful clinical indicator of well-being among the older adults.” Read here for the https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3080184

In essence, gait speed could be considered a simple and accessible summary indicator of vitality.

There are some tests that can be performed to help determine the reason for a fall, or slow gait, including balance tests.

Balance is defined as the ability to maintain the body’s centre of gravity over its base of support with minimal sway or maximum steadiness. The ability to maintain balance is based on a complex interaction between sensory, vestibular (please see below for a definition) and visual functions and coordination of movements with muscle activity. As previously mentioned, balance does not have to decline as one gets older and when gait speed is reduced, balance is one of the important aspects of body function to check.

Balance measuring systems will need to include visual, proprioceptive (feedback) and vestibular systems (brain based balance centres).

One of the best non- computerised test static tests to measure the separate components of balance is called the Modified Clinical Test of Sensory Imbalance. With the person standing the test involves: eyes open (visual, vestibular, proprioceptive), eyes closed (loss of visual input so rely on vestibular and proprioceptive), standing on a foam pad with eyes open (vestibular system tested and makes proprioception no longer valid) and foam pad eyes closed (testing the vestibular system in isolation).

Dynamic tests include multiple organ systems not excluding the cardiac and the vestibular system. Walking speed is one of them, again so trying to determine the cause of the change of the gait speed is clinically significant and therefore greatly helpful in recovery! The Star excursion test is another dynamic test to assess the ankle or hip stability, two definitely important requirements for balance and stability. It essentially measures the difference between either leg on a postero-medial step back often using duck tape on the floor as a measurement comparison.

 It is important to note that computerised system checks do offer a greater level of testing and would certainly be recommended for many cases.

Some other helpful medical tests to determine why a fall has taken place would be

1. Visual acuity

2. Vitamin D levels – Cochrane review h

3. Medication review

4. Bone density

Please speak to your GP about these.

If you require more information on co-ordination, or balance problems, please contact us so we can help refer you to the appropriate people.

For more information regarding your elderly loved ones, My Aged Care is an informative site.

N.B: “The vestibular system, in most mammals, is the sensory system that provides the leading contribution to the sense of balance and spatial orientation for the purpose of coordinating movement with balance.” (Wikipedia). There are vestibular receptors in the inner ear, the connections between them and other areas in the central nervous system.

“Together with the cochlea, a part of the auditory system, it constitutes the labyrinth of the inner ear, situated in the vestibulum in the inner ear. As our movements consist of rotations and translations, the vestibular system comprises two components: the semicircular canal system, which indicates rotational movements; and the otoliths, which indicate linear translations. The vestibular system sends signals primarily to the neural structures that control our eye movements, and to the muscles that keep us upright. The projections to the former provide the anatomical basis of the vestibular – ocular reflex, which is required for clear vision; and the projections to the muscles that control our posture are necessary to keep us upright.” Taken from SPD Australia.SPD Australia supports and advocates for people with a sensory processing disorder.

Proprioception is the sense of the relative position of one’s own parts of the body and strength of effort being employed in movement. It is sometimes described as the “sixth sense”. In humans, it is provided by proprioceptors in skeletal striated muscles (muscle spindles) and tendons (Golgi tendon organ) and the fibrous membrane in joint capsules. It is distinguished from exteroception, by which one perceives the outside world, and interoception, by which one perceives pain, hunger, etc., and the movement of internal organs. The brain integrates information from proprioception and from the vestibular system into its overall sense of body position, movement, and acceleration.