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What Is Chronic Inflammation and What Supplements Can Help?
A recent study concluded that 60% of Americans had one or more medical conditions marked by chronic inflammation. If you're one of them, you know how pain and other symptoms of inflammation can interfere with your daily life. As conventional treatments fail to address the problem completely, many people turn to supplements to help reduce comfort and manage inflammation-related conditions. Read on to learn more about which supplements may benefit you in your fight against inflammation. What Is Inflammation? Inflammation is part of the body's natural defense system. In a properly functioning body, inflammation occurs in response to a threat. Say you get stung by a bee. Your immune system identifies the toxin from the bee's stinger as a foreign substance and begins activating essential tissues to protect you from it. Blood flow increases to the area to stimulate healing, and chemicals are released to fight the toxin. This causes your skin to get red and swell. Gradually, the inflammation subsides as the immune system works to heal the sting. Doctors refer to this response as acute inflammation. What Is Chronic Inflammation? Chronic inflammation is inflammation that persists for a prolonged period of time. You can develop chronic inflammation in many parts of the body. Often, the inflammation occurs in muscles, joints, and organs, but it's also possible to develop chronic inflammation of the skin. What Causes Chronic Inflammation? Chronic inflammation can be caused by: Auto-immune conditions that cause the body to attack healthy tissues Continuous exposure to an irritant such as dust Exposure to pollutants, ultraviolet energy, and other sources of free radicals that damage cells Improperly formed cells that make the body unable to regulate inflammation Previous infection by bacteria, viruses, and other microorganisms Repeated episodes of acute inflammation Chronic inflammation is a symptom of many medical conditions, such as: Allergies Arthritis Auto-immune conditions Chronic obstructive pulmonary disease (COPD) Diabetes Eczema Heart disease Psoriasis Age, low sex hormones, lack of sleep, smoking, and obesity increase your risk of developing chronic inflammation. In addition, diets high in fats and refined sugar may contribute to the problem. Chronic Inflammation Symptoms Some symptoms of chronic inflammation are: Acid reflux disease Anxiety Changes in weight Depression Diarrhea Fatigue Frequent infections Muscle, joint, and bone pain Sleep problems Conventional Chronic Inflammation Treatment Doctors often prescribe medications to treat chronic inflammation. Depending on how the inflammation presents itself and what medical conditions a person has, drugs may be prescribed to reduce inflammation or treat the problem causing the symptoms. Commonly prescribed drugs include: Corticosteroids to interrupt the process that triggers inflammation Metformin for diabetics Non-steroidal anti-inflammatory drugs like ibuprofen for pain and swelling Statins for heart disease Why Supplements? While medications can often improve symptoms, they may not eliminate inflammation. Some drugs are also not safe to use long-term. Over time, people may develop a resistance to medication and find it no longer fully addresses their symptoms. People may turn to dietary supplements to use alongside or instead of medications if they experience these issues. Commonly Used Supplements for Inflammation At this time, there is not enough evidence to prove that any supplement will be effective at addressing chronic inflammation for everyone; however, some supplements have shown promising early results, such as: Vitamin C is an essential vitamin found in many fruits and vegetables. Scientists speculate that a positive vitamin C-inflammation fighting relationship may exist due to the essential nutrient's role in the immune system. Your body needs vitamin C to regulate certain immune system activities, including inflammation. In addition, studies have shown another positive aspect in the relationship between vitamin c and inflammation because of the nutrient's antioxidant actions. Vitamin C helps to fight the effects of free radicals that can contribute to inflammation. Quercetin is a pigment found in many plants that acts as an antioxidant. Quercetin inflammation studies have yielded positive results. One conducted on cells in a laboratory showed that quercetin reduced the number of markers of inflammation. In another small study, quercetin pigments reduced pain and stiffness related to rheumatoid arthritis to a greater degree than a placebo. NAC is the abbreviation for n-acetyl cysteine, an amino acid that your body can manufacture on its own and absorb from foods. Some scientists believe that NAC reduces inflammation because it is needed to produce glutathione, your body's chief antioxidant. Elderberry supplements are derived from the fruit of the Sambucus tree. The berries are known to be rich in antioxidants. Various small studies into elderberry and inflammation control have produced positive findings. One showed that elderberry might help to reduce skin inflammation in people with acne. Another found that elderberry helped mediate the body's immune response to cold and flu viruses to shorten the duration of symptoms. If you're interested in taking a supplement to address inflammation, check out brands such as Body Kitchen, that use natural and clinically-tested ingredients. Body Kitchen makes a variety of products that help lower chances of inflammation. It’s also wise to talk to your doctor first. Some supplements may interact with medications. A health care provider can recommend the supplements that are most likely to benefit you.
RELAXED ALERTNESS AND ALPHA-WAVE BRAIN WAVE PATTERNS
Despite all the major advances in medical science, we still don't know everything about the human mind. However, as research continues, we are beginning to understand better levels of alertness and what drives them. Increasingly, evidence points to the fact that it may be possible to support clarity of mind through specific activities and the use of supplements and that the characteristics of alpha waves may be one of the key reasons. WHAT ARE BRAIN WAVE PATTERNS? Electrical impulses are what power the mind. Both the conscious and unconscious activities of the mind occur when neurons in the brain transmit electrical signals. Doctors and researchers can examine the brain's electrical activity using a test called an electroencephalogram (EEG) test. The test represents various types of electric activity as wave patterns. As a result, we refer to the electrical activity in the brain as brain waves or brain wave patterns. WHAT ARE ALPHA BRAIN WAVES? Alpha brain waves are one of the five brain wave patterns observed in the human mind. They are typically present when you are in a state of relaxed alertness, meaning that you are awake but not performing mentally taxing tasks. Relaxed alertness usually is what you experience when you first wake up in the morning. Because you have yet to leave your bed, your mind is relaxed but still active enough for you to be alert. HOW ALPHA WAVES COMPARE TO OTHER BRAIN WAVE PATTERNS Like ocean waves, brain waves are in a constant state of motion, and they travel at different speeds. The speed of a brain wave is called its frequency, and scientists measure it in hertz (Hz). Alpha brain waves have a moderate frequency of 8 to 12 Hz. Here's how that compares to the other four brain waves: Delta waves are the slowest type, traveling at 0.5 to 4 Hz. Your body produces these when you are in a state of dreamless sleep Theta waves are the second slowest type, traveling at speeds of 4 to 8 Hz. These waves correspond to light sleep and dream sleep Beta waves are the second-fastest type, traveling at 12 to 35 Hz speeds. These waves dominate when you're doing everyday tasks and making simple decisions Gamma waves are the fastest type, traveling at speeds of over 35 Hz. These waves show up during complex tasks like analyzing information and learning new things WHAT DO ALPHA BRAIN PATTERNS DO FOR THE BODY? Alpha brain patterns are essential for your body. When these wave patterns dominate, you enter a state of relaxation. You can think of alpha waves as natural stress relief. In today's world, where roughly 78% of people report feeling stressed at least one day every week, combating stress is essential. Effective stress management can cut down on some of the physical side effects of stress, such as hypertension, muscle pain, sleep problems, and gastrointestinal issues. In addition, research indicates that alpha brain waves may hold the key to creative thinking. One small study showed that electrically stimulating the brain to trigger alpha waves increased creativity levels in participants. HOW BRAIN WAVES INFLUENCE THE STATE OF MIND Your mind typically produces all five brain waves throughout the day, but the amount generated fluctuates. When one type becomes dominant, you generally are in a state of mental alertness that matches. For example, an EEG would show more delta wave activity when you're in a deep sleep. Scientists now believe that brain waves can become skewed. Evidence suggests that people who suffer from clinical depression may generate alpha waves primarily in one area of the brain and produce fewer waves than people who don't suffer from a mental health disorder. Chemical imbalances may cause the problem, but more research is needed to know for sure. CAN YOU PROMOTE ALPHA BRAIN WAVES? Early studies suggest that it may be possible to promote alpha brain patterns. Biofeedback, meditation, and mindfulness training are all potential ways to increase alpha waves to ease stress and increase creativity. Any of these possible interventions would take time to yield accurate results. SUPPLEMENTS FOR MENTAL CLARITY AND AN OPTIMAL STATE OF MIND Dietary supplements may also provide a way to support an optimal state of mind. Some supplements to consider include: Cocoa bean extract: Contains theobroma, which may increase mental alertness by increasing blood flow to oxygenate the brain Caffeine: May enhance mental clarity by stimulating the central nervous system Ashwagandha: Thought to act as an adaptogen to protect the mind and body from stress GABA: Believed to supplement levels of a critical neurotransmitter that the body needs for relaxation and stress management You can take brain health supplements individually or choose a combination product like Body Kitchen Stress Release for mood support and stress relief or EXEED Mind to support mental clarity and cognitive function.
Anti-Inflammatory Supplements for Joints: Boswellia
Approximately one out of every four American adults suffers from some form of arthritis and live with joint pain and stiffness as a result. Increasingly, doctors recognize the benefits of using natural anti-inflammatory supplements in conjunction with medications and other interventions to ease symptoms of the disease and support health. Boswellia is quickly becoming one of the most popular anti-inflammatory supplements for arthritis, but what is it, and does it help? Read on for the facts on Boswellia benefits. What Is Boswellia? Boswellia is an herb derived from the Boswellia serrata tree. Also known as Indian frankincense, Boswellia extract has been used as a natural remedy in Africa and Asia for centuries. Science is beginning to verify that taking a supplement containing the boswellia tree extract may have anti inflammatory benefits. How Does Boswellia Help with Inflammation? So is Boswellia good for inflammation? The answer seems to be yes, and lab studies seem to have revealed the reason why taking Boswellia for pain and inflammation may be beneficial. Scientists believe that the observed Boswellia extract benefits for inflammation are due to substances in the Boswellia herb collectively called boswellic acid. Natural Anti-Inflammatory Supplements Although scientists disagree about which of the acids found in Boswellia serrata extract is primarily responsible for the action, they generally believe that boswellic acid addresses inflammation by interfering with the production of leukotrienes, molecules that the immune system releases. When this occurs, inflammation develops. A Boswellia supplement may lessen inflammation by interrupting this process. What Is Boswellia Good For? Based on its anti-inflammatory properties, researchers note the following potential Boswellia health benefits: Reduction of pain in people with arthritis. One study found that people with osteoarthritis of the knee who took a Boswellia serrata arthritis supplement experienced decreased pain and increased mobility. Another Boswellia arthritis study found that mobility increased proportionately with a Boswellia serrata supplement dosage. Research into Boswellia and rheumatoid arthritis treatment have shown that the herb may reduce joint swelling. Improved management of inflammatory bowel diseases. In addition to potentially being an effective choice of anti-inflammatory supplements for joints, frankincense Boswellia may also ease symptoms of digestive disorders like Crohn's disease and ulcerative colitis. Fewer symptoms of asthma. The benefits of Boswellia for inflammation reduction may make it a potential complementary treatment for asthma, a respiratory condition shown to be caused by the actions of leukotrienes in the respiratory tract. Lower blood pressure levels. Findings of Boswellia blood pressure studies suggest that the herb may improve circulation and help reduce blood pressure levels in people with hypertension. Are There Any Boswellia Side Effects? Even the best Boswellia supplement may pose a risk for side effects due to the properties of the herb. Some reported side effects of taking Boswellia for joints and other conditions include: Heavier menstrual flow Nausea Acid reflux Diarrhea Skin rashes Allergic reaction Miscarriage In addition, you may not be able to take Indian frankincense for arthritis and other conditions if you take non-steroidal anti-inflammatory drugs (NSAIDs), as the supplement may interact with these medications. How Much Boswellia Should I Take for Arthritis? Experts don't entirely agree on the optimal dosage of Boswellia for arthritis. The most common dosage of Boswellia for joint health is 300 to 500 milligrams taken three times per day. How To Use Boswellia for Joint Pain Follow these tips on how to use Boswellia for arthritis to ensure the best results: Talk to your doctor. Your health care provider can help you decide if anti-inflammatory herbal supplements are right for you. In some cases, your doctor may suggest that you take a combination of joint health supplements, such as a turmeric Boswellia combo. They can also recommend the best dose of Boswellia for you to take. Also, ask your doctor how long you should keep taking Boswellia and if you should continue using other treatments for arthritis along with the herb. Follow the manufacturer's guidelines. Unless your doctor gives you other advice, follow the directions that appear on the supplement label that you purchase. Choose a supplement over essential oil. Generally, you should avoid taking essential oils by mouth even if they are food grade. Most studies into the benefits of Boswellia for joint health use oral supplements, so there isn't enough evidence to support applying diluted Boswellia directly to the joints for arthritis relief. Compare concentrations of boswellic acid. The amount of the active chemical present in Boswellia supplements varies from product to product. Be sure to compare the levels of boswellic acid and not just the dosages. How Long Does It Take for Boswellia to Work? Boswellia extract usually won't relieve arthritis pain after just one dose. One study found that people needed to take the herb for at least seven days before noticing any change in their symptoms. Most people seem to see benefits within one month of use.
CIRCADIAN RHYTHMS AND BLUE LIGHT'S EFFECT ON BRAIN
Blue light has been in the press a lot lately. The latest gadgets from Apple have a reduced blue light iPhone setting to minimize it, and you can now buy glasses to help cut down on your eyes' exposure to blue light. But why would you want to limit blue light in the first place, and is filtering it necessary? Read on to get the facts about blue light's effect on brain function and your eyes. WHAT IS BLUE LIGHT? Light is made of a spectrum of colors that come together to appear white. Blue light is one of the seven colors that form the spectrum. It is present in sunlight and emitted by both fluorescent and LED bulbs. Smartphones, televisions, and tablets also give off blue light. Compared to many other colors in the visible light spectrum, blue light has the shortest wavelengths and the highest amount of energy. WHAT IS A CIRCADIAN RHYTHM? To understand one of the ways that blue light stimulates brain activity, you need to know what a circadian rhythm is. The term refers to mental, physical, and behavioral changes that occur at specific points along a 24-hour cycle. Your circadian rhythms determine when you sleep and when you are awake. WHAT DOES BLUE LIGHT DO TO YOUR BRAIN? During the day, exposure to blue light stimulates your brain. Its presence inhibits the release of melatonin, a hormone that tells your brain to sleep. As a result, blue light plays a major role in helping you feel alert during the day. WHAT IS CIRCADIAN RHYTHM SLEEP DISORDER? Circadian rhythm sleep disorder refers to sleep problems when the body's natural circadian rhythms become imbalanced or misaligned. How the problem manifests depends on how your circadian rhythms are disturbed. If your daytime circadian rhythms aren't optimal, you may feel tired all day. Blue light stimulation is sometimes used to treat this type of circadian rhythm disorder because of its ability to suppress melatonin and increase wakefulness. When circadian rhythm disorders involve nighttime circadian rhythms, you may struggle to fall asleep. Studies indicate that excessive exposure to blue light close to bedtime can contribute to this type of circadian rhythm disorder. The human body is meant to be exposed to blue light from the sun. Using mobile devices or watching television close to bedtime may cause overstimulation of the brain and lead to melatonin suppression, leaving you feeling wide awake when you should be getting sleepy. This is why experts recommend avoiding blue light immediately before bed. DOES BLUE LIGHT DAMAGE THE EYES AND BRAIN? Some people worry about potential blue light brain damage. Still, no reliable scientific studies show that exposure to blue light from cellphones and other devices damages your brain. Altogether avoiding blue light exposure may end up interfering with your circadian rhythms. That's not to say that excessive exposure to blue light from devices doesn't have possible consequences. There is evidence to suggest that blue light eye damage may occur. Studies show that blue light may increase your risk of developing cataracts and age-related macular degeneration. In addition, blue light is thought to cause digital eyestrain, which impacts about half of all people who use computers. Symptoms of digital eye strain include blurry vision, eye irritation, and dry eyes. DO I NEED TO AVOID BLUE LIGHT? Based on current scientific evidence, there is no reason to avoid blue light. And that's good news because doing so would likely be impossible. The best approach for controlling the effects of blue light is to reduce your use of blue light-emitting devices at night to support restful sleep. If you work in front of a computer all day, you may also wish to invest in a pair of blue light glasses. However, most experts caution against wearing these glasses when you're not in front of a screen as they may cut down on blue light too much and lead to circadian rhythm disorder. HOW LUTEMAX 2020 CAROTENOID PIGMENTS CAN HELP Another way to protect your eyes from blue light damage is to take a dietary supplement like Lutemax 2020. This supplement is made from marigold extract and contains three vital carotenoid pigments: lutein, zeaxanthin, and meso-zeaxanthin. Studies have found that these natural substances act as antioxidants, meaning that they break down free radicals that can damage healthy cells. Specifically, carotenoid antioxidants have been shown to offer protective benefits for the eyes. One major clinical study, the B.L.U.E. study revealed that Lutemax benefits the eyes by cutting down on eye strain, headaches, and glare sensitivity associated with blue light strain. In addition, the supplement has been shown to improve sleep quality in people suffering from circadian rhythm disorder related to blue light. EXEED Mind dietary supplement contains Lutemax 2020 and other ingredients that support mental clarity and cognitive function. The supplement may help you feel more alert and focused during the day and support eye health.
Skin Healing Lentil Curry
Comfort food that is good for your skin? That’s exactly what you’ll find in this warm, hearty lentil stew. A little-known nutrition secret is what’s good for your gut is what’s good for your skin. Another way of thinking about this is, don’t put on your skin what you wouldn’t want inside your skin. Because your inner biome reflects your outer shell (your skin), the time you invest nourishing your microbiome and reducing inflammation is reflected on the skin with less redness, irritation and breakouts. Nourish your skin with this hearty stew that combines the microbiome support from many fiber-rich plant foods including the prebiotics found in onions and garlic, gut healing glycine from bone broth, immune supportive compounds in coconut and of course all of the anti-inflammatory spices. You can even add supplemental collagen and elastin to the mix for even more gut – and skin – healing power. Top it with some yogurt for probiotics and you are ready to face the world! Prep time: 10 minutes Cook time: 45 minutes Makes: 4 servings Recipe Ingredients: 1 tablespoon coconut oil 1 medium onion, diced 3 medium carrots, diced 1 red bell pepper, core removed and diced 4 cloves garlic, minced 1 inch piece of fresh ginger, grated 1 tablespoon curry powder 6 cups bone broth (or substitute vegetable broth) 1 cup red lentils, rinsed ½ cup full-fat coconut milk 4 cups baby kale 2 scoops Body Kitchen Youthful Beauty Collagen 2 capsules Body Kitchen Pro-Elastin (optional) Sea salt and black pepper, to taste Optional serving suggestions: quinoa or cauliflower rice Optional toppings: organic whole milk yogurt or coconut yogurt, chopped fresh cilantro Recipe Directions: Heat a stock pot over medium heat. Add the coconut oil and onions. Sauté until translucent, about 3-4 minutes. Add the carrots, bell pepper, garlic and ginger. Sauté for another couple minutes. Add the curry powder and stir to incorporate for another minute. Add the bone broth and red lentils. Bring the soup to a boil, cover and reduce heat to a simmer. Simmer for 25-30 minutes until the vegetables and lentils are soft. Turn off heat. Stir in the coconut milk, baby kale, collagen and optional elastin. Season with salt and pepper to taste. Serve immediately over quinoa or cauliflower rice, topped with yogurt and cilantro, as desired. Store leftovers in a covered glass container in the fridge for up to 4 days. Nutrition facts (1 serving without options): 400 calories, 32 grams protein, 11 grams fat, 46 grams carbohydrate, 10 grams fiber
The Most Important Skincare Step You Can Take Before Spring Arrives
For months, your skin has been wrapped in thick, wooly sweaters and cozy-soft leggings, a winter uniform that protects skin from the cold air and low humidity while simultaneously hiding a dry, lackluster appearance. Now that spring in the air, you probably can’t wait to lose the extra layers and make direct contact between skin and sun, especially on that first warm day when you can finally soak it up in a t-shirt and sandals. As glorious as that moment will be, there’s a very good reason why you should prep your post-winter skin first. Skin is at its most vulnerable condition after winter, requiring special care to get spring-ready for prolonged exposure to the sun’s rays. To rehab your post-winter skin, follow these helpful tips: Exfoliate Skin Spring cleaning doesn’t just apply to your home and office environment. Give your skin a fresh start by exfoliating the dead skin cells and dry flakes that winter left behind, which alone can revive a dull complexion and restore a visibly healthy glow. A gentle scrub applied in a circular motion can work wonders for dissolving and lifting away impurities from pores and getting rid of dryness, which creates surface fissures where dead skin cells get trapped and make skin look lackluster. But exfoliating twice weekly can instantly brighten skin, creating a smoother, even-toned complexion capable of reflecting light. Restore Moisture Whether it’s the cold air outside or warm, heated air inside, winter air wicks away moisture from your skin, including hyaluronic acid—a moisture-loving substance that absorbs 1000 times its weight in water is essential for hydrating skin at the surface. While you may be eager to sun-kiss your pale skin, replenishing lost moisture should be your top priority in the weeks before spring arrives. After exfoliating, apply a hyaluronic acid serum to hydrate thirsty skin until humidity levels in the air level out. Hyaluronic acid can instantly transform skin by smoothing out a dry texture. To rejuvenate skin and add moisture from the inside, add a collagen supplement that includes hyaluronic acid to your springtime beauty routine. Two to try: Collagen Enrich with 200 mg of hyaluronic acid or Youthful Beauty that combines collagen peptides, hyaluronic acid and fruit antioxidants to fight wrinkles. Ease Into Sun Exposure If you live in a cold-weather zone, you can appreciate that first, sunny, 60-degree weekend day that pushes everyone outdoors in shorts and t-shirts for a day at the park, gardening or lawn maintenance. While you may be feeling energized, too much sun on skin that hasn’t seen the sun since September can quickly lead to a sunburn. It’s not the temperature of the air but the intensity of the sun that you should worry about. The American Cancer Society warns that UV rays are more intense in the spring, despite still-cool temperatures, making you susceptible to damaging sunburns. So, consider limiting sun exposure initially, and when heading outdoors for prolonged periods, don’t forget to wear sunscreen. Don’t Forget The Sunshine Vitamin If you’ve taken your vitamin D diligently all winter, don’t stop according to the calendar, particularly if you live in northern latitudes. For skin to synthesize the adequate level of vitamin D your body needs to support immunity, bone strength, mood balance and countless other functions, you would need to expose your arms and legs to the sun’s UVB rays for 10-20 minutes daily. But in cold-weather climates, temperatures are not consistently comfortable enough to allow this until May. And by October, chances are you’re covered up again. That’s why you may want to consider taking a vitamin D supplement year-round, especially if you work indoors. One tip to remember when selecting a supplement: vitamin D works best with vitamin K, because the sunshine vitamin actually increases the body’s demand for vitamin K, which is needed to support strong bones, heart health and blood clotting. By following these springtime skincare steps, you’ll ensure your skin is healthy, safe and ready for the season of color and fun!
Collagen Supplement Benefits for Wrinkles and Fine Lines
Wrinkles and fine lines are a natural part of growing older, but many people begin to notice these signs of aging long before they reach their golden years. While it isn't possible to completely prevent fine lines under eyes or forehead wrinkles, it is possible to lower the likelihood of premature aging and diminish existing imperfections' appearance. Read on to learn how to get rid of under-eye wrinkles and other signs of aging by approaching the problem from the inside out as well as the outside in. Fine Lines Vs. Wrinkles: What's the Difference? Fine lines and wrinkles develop due to aging, but the terms are not synonyms. Fine lines are small, shallow marks that develop on the face and neck. Often, people first develop fine lines on the forehead and under the eyes and around the mouth. Over time, fine lines can deepen into wrinkles, which are more noticeable folds or creases. Under-eye, forehead, mouth area, and neck wrinkles are the types most frequently observed. Why Do Fine Lines and Wrinkles Form? Fine lines and wrinkles develop due to changes in the skin. The tissue is supported by structural proteins that include collagen and elastic. As you age, your body naturally produces less collagen. This weakens the support network and reduces the firmness of your skin, making lines and wrinkles more likely to form. Free radicals found in ultraviolet energy, pollution, and elsewhere can worsen the problem by destroying collagen fibers. Often, exposure to free radicals is the primary cause of forehead, mouth and under-eye wrinkles and lines in younger people. How to Get Rid of Forehead Wrinkles and Under Eye Wrinkles with Collagen Experts often recommend collagen for wrinkles and lines. Let's delve into what it is and why it can help support a more youthful complexion. What Is Collagen? Collagen is the most abundant protein in the human body, and it also is found in many animals. This protein is a critical component of skin and cartilage, tendons, ligaments, and bones. Your body synthesizes collagen out of amino acids found in your diet. How Does Collagen Reduce Wrinkles? A small number of studies have shown that collagen diminishes the prominence of wrinkles and fine lines. Those who champion the use of the protein believe that increasing your collagen intake can supply the body with more amino acids to convert into structural protein. Supporting collagen production may improve skin elasticity and firmness to make wrinkles less deep and fine lines less apparent. How Do I Get More Collagen? Collagen is present in some foods like red meat and fish. However, foods may not be the best source of the protein. When you eat collagen-rich food, your body must first break it down and absorb all of the amino acids that it contains. Those amino acids then need to be reassembled before use. Because of this, supplements may be a better source of collagen for skin, wrinkles and lines because it’s a more direct resource of the specific amino acids necessary for collagen production. Top-quality supplements contain collagen already broken down into chains of small amino acids that may be easier for the body to utilize. How Do I Choose and Use Collagen Supplements? To choose and use collagen for forehead wrinkles and other signs of aging, follow these tips: Look for products that contain more than one type of collagen. Ones with protein from multiple sources, such as cows and fish, may be the best collagen for wrinkles and lines because they provide a complete amino acid profile. Compare the number of dipeptides per serving, not just the amount of collagen. Dipeptides are the individual amino acid chains present in a supplement. Ones with more collagen may be easier to absorb and more effective. Combine collagen with antioxidants like Resveratrol to fight the effects of free radicals. Some supplements like Body Kitchen Youthful Beauty contain collagen and antioxidants to simplify supplementation. Talk to your doctor before taking collagen for eye wrinkles and other signs of aging. Generally, collagen supplements are well-tolerated, but some people may not take them. Use the supplement as directed by the manufacturer unless your health care provider gives you different advice. Tips for Minimizing Wrinkles and Fine Lines on Face and Neck Following these tips can help to support the action of collagen for wrinkles and fine lines: Apply a broad-spectrum sunscreen with an SPF of at least 15 every day. When outdoors for long periods, use a minimum SPF rating of 30 and reapply sunscreen at least once every 2 hours. Avoid tanning beds and sunbathing to limit your exposure to wrinkle-causing free radicals. Keep your skin hydrated by using a moisturizer twice per day.
ACHIEVING COMPETITIVE EXCELLENCE AT WORK AND IN BUSINESS
Working in a competitive environment or industry can be mentally taxing, but it can also reap big rewards. Often, competitive employment translates to increased financial opportunities in the form of bonuses and rewards. Whether you're competing against your coworkers, other companies, or candidates seeking the same job, you need to do whatever you can to get a competitive advantage in business. Read on to learn more about types of competition and how nootropics may give you competitive advantages. COMPETITION IN BUSINESS Competition in business is a natural effect of a free market. In nearly every industry, prospective clients choose companies to do business with. If you're a salesperson or an entrepreneur, you want to do whatever you can to differentiate yourself and win the business. To succeed, you need to understand your potential customer's needs. Ask yourself what problem they need to solve, and then position your products and services as a solution. This involves being able to analyze information, think creatively and problem solve. JOB COMPETITION WHEN LOOKING FOR WORK If you want to advance at your company or obtain a lucrative new position with another employer, you likely have competition. Normally, you won't know who else is applying for the job you're interested in, so the best approach to gaining the competitive advantage is presenting yourself in the best possible way. Read the job description closely and identify how your education, skills, and experience make you uniquely suited to complete the outlined job duties. During the interview, you'll need to think quickly, listen carefully to questions and provide creative answers that highlight what you have to offer. COMPETITION AT WORK Within your workplace, you may face competition from your coworkers. You may be pitted against them to reach a goal more quickly or exceed it by a more significant amount. Employers often create this type of competitive employment arrangement to encourage team members to strive for excellence. There may be financial incentives or some other kind of perk or recognition at stake. To succeed in a competitive workplace, you need to remain focused despite distractions and make sound decisions. WHAT ARE NOOTROPIC SUPPLEMENTS AND HOW DO THEY HELP AT WORK? Today, many people have begun relying on nootropic supplements to gain a competitive business advantage. Nootropics is the term for dietary supplements believed to benefit the brain. While more research is necessary to validate the benefits of nootropics, there is some evidence to suggest that certain ones may support cognitive function in various ways to help you excel in the face of competition potentially. COMPETITIVE ADVANTAGE OF NOOTROPICS Nootropics may provide the following competitive advantages: Improved brain function. Anecdotal evidence suggests that people who take nootropics find it easier to develop ideas and tackle challenging tasks. Enhanced focus. The right nootropics may help you concentrate and tune out distractions during your workday so that you can be more productive. Memory support. Forgetting someone's name or an important deadline can hold you back in your mission to get ahead in a competitive working environment. Nootropics may help improve recall and increase information retention. Reduced fatigue. Nootropics have the potential to combat mental fatigue, meaning you may be less likely to suffer from that mid-afternoon brain fog that makes it challenging to get the job done. Better mood. A positive attitude is vital for success whether you're facing competition for a new job, a big sale, or the top of the rankings in the office. Nootropics may help balance brain chemicals that cause feelings of irritability, depression, and other emotions that can get in your way. Less anxiety. Even if you're a fierce competitor, constantly vying against other people can be stressful and put you at risk for anxiety symptoms. Some nootropics may help calm the mind and the body to counteract the effects of stress. SUPPLEMENTS TO CONSIDER FOR ACHIEVING COMPETITIVE EXCELLENCE Some nootropic supplements commonly used for gaining a competitive advantage include: Antioxidants, nutrients found in berries that may protect brain cells from free radicals in UV and pollution. By acting as a natural shield to oxidative damage caused by these reactive particles, antioxidants may lower the likelihood of cognitive decline. Caffeine a natural substance found in coffee, tea and some other foods and drinks. It has been shown to increase central nervous system activity and lessen fatigue to help you feel more alert and focused. Theobromine, an extract from cocoa beans. Studies indicate that theobromine boosts oxygen flow to the brain and may help support mental clarity, concentration, and alertness. Ashwagandha, an Ayurvedic herb. Research suggests that it may defend the body from the effects of stress, alleviate anxiety and promote relaxation. As a result, it may help you to more easily weather the mental health impacts of working in a highly competitive environment
Oxidative Stress, Quercetin, and NAC Benefits
Antioxidants come up a lot in articles about nutrition and dietary supplements. You've likely read that antioxidant supplements are used to combat oxidative stress. But what does that term even mean, and why is it important to try and minimize it? Read on to get the facts about oxidative stress supplements and to discover which ones may help you boost your body's defenses. Oxidative Stress Definition: What Is Oxidative Stress? Oxidative stress is the term for a state in which your body is suffering damage due to free radicals. These reactive particles continuously act on body cells. When your body's natural defense mechanisms fail to counteract them, oxidative stress occurs. What Causes Oxidative Stress? The human body naturally produces some free radicals. They're a natural part of the aging process. Unfortunately, free radicals from other sources overwhelm the body and lead to oxidative stress. Some common sources of free radicals include: Ultraviolet radiation Air pollution Toxic chemicals Cigarette smoke What Are Some Oxidative Stress Symptoms? Oxidative stress causes the following symptoms: Fatigue Fine lines and wrinkles on the skin Memory problems Joint and muscle pain Gray hair Worsening eyesight Headaches Noise sensitivity Immune system dysfunctions Problems regulating blood sugar levels What Are Long-Term Effects of Oxidative Stress? Studies have found that oxidative stress can lead to: Chronic inflammation. The link between oxidative stress and inflammation has been widely studied. Continuous free radical damage can lead to concentrated or widespread inflammation, which can cause unpleasant symptoms and increase the risk of serious health complications. Nervous system problems. Oxidative stress is believed to contribute to Alzheimer's disease and dementia Cardiovascular disease. Long-term oxidative stress can worsen clogged arteries, increasing the risk of heart attack and stroke Autoimmune disorders. Oxidative stress is thought to stimulate immune system function that leads the body to attack healthy tissues Eye disorders. Cataracts and age-related macular degeneration may be prompted in part by free radicals Type 2 diabetes. If the body becomes unable to regulate blood sugar levels due to oxidative stress, you may develop the condition Cancer. Numerous studies have found that damage to cellular DNA by oxidative stress triggers the growth of cancerous tumors Genetic degenerative diseases. Oxidative stress may help drive the progressively worsening symptoms of conditions like Parkinson's and Huntington's disease What Are Antioxidants and How Do They Help with Oxidative Stress? Antioxidants are substances that break down free radicals into harmless substances that your body can easily eliminate. Glutathione serves as the body's master antioxidant and, in optimal conditions, can help to keep oxidative stress in check, so the aging process occurs naturally. Unfortunately, with the addition of free radicals from the environment, the antioxidants naturally present in your body may not be enough protection. Increasing your intake of antioxidants through diet and supplements may give you an extra supply of these protective nutrients to lower your risk of oxidative stress and its potential health complications. Quercetin Supplement Benefits Quercetin is an antioxidant found in vegetables, fruits, and grains. It's also available in supplement form. Studies have found that taking a quercetin supplement may: Help regulate the body's inflammatory response Reduce allergy symptoms by stimulating the immune system Lower the likelihood of some types of cancer by stopping or slowing excessive cell growth Make you less likely to develop dementia and Alzheimer's by fighting oxidative damage to brain cells Support healthy blood pressure and blood sugar levels Support healthy aging Enhance performance during exercise NAC Supplement Benefits N-acetyl cysteine or NAC is a form of the amino acid cysteine available in supplement form. When manufacturing the master antioxidant glutathione, your body binds NAC with glutamine and glycine amino acids. Research shows that increasing the amount of the amino acid with an NAC supplement may help support glutathione production. In addition, NAC supplements may: Help control flare-ups of chronic obstructive pulmonary disorder (COPD) by fighting inflammation Improve blood sugar levels in people with diabetes Promote normal blood sugar levels by fighting oxidative stress' effects on the cardiovascular system Help regulate ovulation in women with polycystic ovarian syndrome (PCOS) Support the actions of prescription medications to reduce depression symptoms in people with bipolar disorder What Is the Best Quercetin and NAC Dosage? The optimal dosage of quercetin and NAC depends on your age, weight, sex, and health goals. Body Kitchen Mega NAC + Quercetin provides 600 milligrams of each per serving, an optimal dose for many people. The supplement also features Bioperine black pepper extract to help support absorption so that your body can better utilize the key ingredients. Before taking any dietary supplement, be sure to talk to your health care provider. NAC and quercetin are generally safe for most people. However, if you have a medical condition or take a prescription medication, the supplements may not be right for you. Your doctor can also help you determine which dose of these oxidative stress supplements is best for your needs.
