The true facts about collagen
Collagen is a hot topic these days. There are so many collagen powder and liquids to choose from. You can even get it injected. I often get asked what my thoughts are about it, so that’s the topic of this week’s newsletter.
It is 100% true that your collagen production decreases with age, starting in your 30’s, but increasingly so as you get closer to menopause and beyond. The loss of collagen has an effect on your skin and joints. Collagen is kind of like the springs in your mattress. That’s why as we lose it, we get more wrinkles and fine lines. Collagen is also an important component of your joints and helps keep them springy.
I have been taking collagen as a supplement for several years. I’ve tried different liquids and powdered brands. I can’t say what I would be like without them, or that I have noticed a huge change with any of them (I thankfully don’t have much joint pain), but I have the mindset that since I know for sure my collagen production is decreasing (I will be 48 in a few weeks ), it can’t hurt to try taking some extra. As far as brands, I currently alternate between the FASTer Way Raspberry Lemonade flavoured one (it tastes so good and helps me drink more water ) and the Designs for Health Unflavoured Collagen (unflavoured is easy to mix in coffee or add to soup or my overnight oats). Reply back if you’d like more info on either of these.
As far as my skin health goes, I haven’t done any injectables and don’t really have an opinion on them. I do know that the effect is only temporary so it’s something you have to continue to do them to get the plumping effect. I’m pretty happy with the health of my skin. I am diligent about my skincare routine (let me know if that’s something you’d like me to talk about in a future newsletter), but I’d personally rather spend my money on manis and pedis than eliminating the fine lines I’ve earned.
Regardless of whether you take any extra collagen externally, there are 2 things you can do that will definitely make a difference in your joint health.
Strengthen your muscles. Regular strength training (30 minutes at least 3 days/ week) of a variety of muscle groups helps to mitigate the decline in muscle mass that also occurs in your 40’s and beyond. Without adequate muscle, there will be an increased load on your joints, leading to a faster decline. Increase your strength and your joints will feel better.
2. Eat whole foods. Within the first week of women starting my FASTer Way groups, many of them comment how much better their joints are feeling. This is because so many commonly consumed foods (like wheat, dairy, seed oils, too much sugar, and ingredients we can’t pronounce) are very inflammatory. Reduce those foods and your overall inflammation declines, among many other benefits (did you know 3 days of eating better can totally change the microbiome in your gut?!?).
So, the morale is… supplements can be helpful, but you still need to have the right foundation of exercise to strengthen your muscles and nutrition to fuel your body with what it needs. You often don’t know how much better you can feel until you do. I am a case in point - I didn’t know it was possible to have as much energy as I do these days until I experienced it. You have nothing to lose and so much to gain by trying a new approach. My next 6-week nutrition and fitness group starts soon! I would love for you to join and find out!