Boost Your Collagen: Tips To Reduce Wrinkles And Joint Pain

 

Are wrinkles increasing in your skin or are you feeling pain in the joints? The reason for this may be a lack of collagen. Collagen is an essential protein in our body, which gives strength and flexibility to the skin, bones and joints. With ageing, its quantity starts decreasing, due to which the skin becomes loose and the joints start getting weak. However, with the right diet and some important measures, you can overcome the deficiency of collagen. Know the ways to increase collagen, benefits and important tips, which will keep you young and fit for a long time.

What Is collagen?

Collagen is made up of amino acids, which mainly contain proline, glycine and hydroxyproline. The body also needs vitamin C, zinc, copper and manganese to make it. If we talk about its function, it helps in creating new skin cells. It helps in removing dead skin cells, giving flexibility and strength to the skin, strengthening joints and bones, preventing blood clotting and protecting internal organs.

Types Of Collagen

According to Clevelandclinic, 28 types of collagen have been identified so far, of which the main five types are these: The first type, which makes up 90% of the collagen in the body, provides structure to the skin, bones, tendons and ligaments. The second type is found in elastic cartilage, which keeps the joints strong. The third type is found in muscles, arteries and organs, while the fourth type is present in the layers of the skin. The fifth type is found in the cornea of the eyes, hair, some layers of skin and the tissues of the placenta.

Decrease In collagen With Age

As age increases, collagen production in the body starts decreasing. In women, collagen production decreases rapidly after menopause. Its level decreases significantly after the age of 60.

Symptoms Of Collagen Deficiency

• Wrinkles Looseness and dryness in the skin
• Hollowness around the eyes and face
• Muscle weakness and pain
• Joint pain and stiffness
• Digestive system problems
• Obstruction in blood flow

Habits That Damage Collagen

• Smoking reduces collagen production and the skin starts looking old quickly.
• Excessive sugar and processed carbs make collagen weak and brittle.
• Sun rays slow down collagen production, which increases wrinkles.
• Autoimmune diseases, such as lupus, rheumatoid arthritis, damage collagen.

How To Overcome Collagen Deficiency?

Collagen, directly ingested, is not absorbed, but if the nutrients that produce collagen are included in the diet, it can have a positive effect.

Vitamin C: Orange, strawberry, capsicum, broccoli etc.

Proline: Mushroom, cabbage, peanuts, egg white, meat etc.

Glycine: Red meat, chicken, turkey, peanuts, granola etc.

Copper: Oysters, walnuts, green leafy vegetables, dark chocolate etc.

Zinc: Red meat, pulses, nuts, green vegetables, milk products etc.

Are collagen supplements Beneficial?

Some studies have found the possibility of improving skin moisture and elasticity and relieving joint pain with collagen supplements. However, it cannot be controlled where the body will use it.

Other Ways To Increase Collagen

• Apply sunscreen every day.
• Avoid smoking and eating too much sweets.
• Eat a balanced diet, which contains proteins, vitamins and minerals.
• Do yoga and exercise, which increases blood circulation.

How healthy are you: Test your body in 5 minutes

Staying healthy is not just about feeling good; it's also about identifying early signs of deficiencies before they turn into bigger health problems. You don’t always need a doctor’s visit to assess your health—your body gives plenty of signals. In just five minutes, a person can test themselves and learn if their body lacks essential nutrients. Let’s get started!

Do your joints make a crackling sound?

Try bending your knees or rotating your wrists. Do you hear a cracking or popping sound? While occasional cracking is normal, frequent or loud sounds could indicate calcium deficiency. Calcium is essential for strong bones and joints, and a lack of it can lead to osteoporosis over time. Include dairy products, green leafy vegetables, and sesame seeds in your diet to strengthen your bones.

Bleeding Gums Causes

Check your mouth for ulcers or bleeding gums

Look in the mirror and inspect your mouth. Are there frequent ulcers, or do your gums bleed when brushing? This could be a sign of Vitamin C deficiency. Vitamin C helps in collagen formation, which is crucial for healthy gums and healing wounds quickly. Eat more citrus fruits, bell peppers, and amla to boost your vitamin C levels.

Are your nails brittle and your hair falling prematurely?

If your nails are chipping easily or your hair is dry and falling out too soon, you might be lacking biotin (Vitamin B7). Biotin plays a major role in strengthening hair and nails. Adding eggs, nuts, seeds, and sweet potatoes to your diet can help prevent these issues.

Weak muscles

Do you have white nails, fatigue, or weak muscles?

Turn your nails toward the light. Do they appear pale or have white spots? Are you feeling constantly tired or experiencing weak muscles? This could indicate a zinc deficiency. Zinc is vital for immune function and muscle recovery. Increase your intake of pumpkin seeds, legumes, and whole grains.

Are your heels cracked or lips ulcerated?

Cracked heels and ulcers at the corners of your lips could be warning signs of Vitamin B2 (Riboflavin) deficiency. Riboflavin is necessary for skin repair and energy production. Add dairy, lean meats, and green leafy vegetables to your diet.

How high cholesterol affects the nails

Are your nails turning brownish?

 If your nails have a brownish tint, this might be due to a Vitamin B12 deficiency. This vitamin is essential for red blood cell formation and nerve function. Include more dairy, fish, and eggs in your meals to maintain adequate B12 levels.

Do you have body pain and anxiety for no reason?

Frequent body aches, unexplained anxiety, or mood swings may indicate a Vitamin B deficiency. B vitamins help manage stress and energy levels. Whole grains, bananas, and lean meats can help replenish your Vitamin B levels.

Pale skin

Is your skin pale and lips losing colour?

If you notice pale skin, white nails, or your lips losing their natural pinkish colour, you might have iron deficiency. Iron is essential for red blood cell production. Boost your intake of spinach, lentils, and red meat to prevent anaemia.

Are your eyebrows thinning or do you have puffy eyes?

Thinning eyebrows and puffiness around the eyes could indicate an iodine deficiency. Iodine is crucial for thyroid function. Generally, iodised salt can help maintain proper iodine levels.

Do you experience frequent body cramps?

If you get cramps often, especially in your legs, you might have a Vitamin E deficiency. This vitamin helps in muscle function and blood circulation. Nuts, seeds, and leafy greens are great sources of Vitamin E.

What is Mindful Eating? Your Complete Guide to Enjoying Your Food More

 

In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of life and lose sight of the simple pleasures, like enjoying a delicious meal.

This is where mindful eating can help.

What is Mindful Eating?

Mindful eating entails fully engaging in the present moment and maintaining an awareness of your thoughts, emotions, and bodily sensations as you eat your food.

It’s about focusing on the experience of eating, savoring each bite, and paying attention to your body’s hunger and fullness cues. This approach encourages a deeper connection with your food, the environment, and yourself.

Mindful Eating vs. Dieting

The primary distinction between mindful eating and dieting is that the former focuses on the quality of your eating experience, while the latter centers around restricting certain food groups or counting calories.

Mindful eating is not a custom weight loss plan; instead, it promotes a healthy and balanced relationship with food, free from guilt or deprivation.

Benefits of Mindful Eating

The benefits of mindful eating are numerous, including improved digestion, better management of emotional eating, and increased satisfaction from meals.

Additionally, mindful eating has been linked to reduced binge eating, improved weight management, and overall enhanced mental and emotional well-being.

By practicing mindful eating, you’ll be able to enjoy your food more and establish a nurturing, sustainable approach to nourishment. ^[1][2]

Principles of Mindful Eating

Here are some of the guidelines for mindful eating and what you can expect to get out of them.

Cultivate the Right Space

Design a space that promotes relaxation and focus during mealtimes. This could involve setting the table with attractive dinnerware, lighting candles, or playing soft background music.

By establishing a peaceful ambiance, you’ll be more inclined to eat mindfully.

Listen to your Body

It all starts with listening to your body.

One of the core principles of mindful eating is tuning in to your body’s natural signals for hunger and satiety.

By paying close attention to these cues, you can avoid overeating and develop a healthier relationship with food.

Mindful Eating Exercises and Meditation

Before eating, take a moment to meditate or practice deep breathing to bring your attention to the present moment.

Practice Portion Control

Overeating often results from consuming large portions outside the norm of a healthy meal plan.

To encourage mindful eating, serve yourself smaller portions and consider using smaller plates to trick your brain into thinking you’re eating more.

If you’re still hungry after finishing your initial portion, wait a few minutes before deciding if you need seconds, allowing your body to register fullness.

Eat Slowly and Savor

Mindful eating encourages taking your time to chew and enjoy every mouthful.

Eating slowly not only enhances the flavors and textures of your food but also allows your body to recognize when it’s full, preventing overeating.

Focus on the Senses

Engaging all your senses while eating helps deepen your appreciation for the meal.

Pay attention to the colors, smells, textures, and flavors of your food, and take the time to acknowledge the work and resources that went into creating your meal.

Appreciate Your Food

Cultivating gratitude for the food you eat fosters a sense of connection with the environment and the people involved in producing it.

This practice encourages you to make more conscious, sustainable food choices and promotes a greater sense of overall well-being.

10 Steps to Mindful Eating

Here’s a step-by-step guide on how to practice mindful eating:

1. Find a quiet and comfortable space: Choose a location with minimal distractions where you can focus on this mindful eating exercise.

• Prepare a small portion of food: Select a small piece of food, such as a raisin, a piece of chocolate, or a slice of fruit.

• Observe the food: Take a moment to look at the food, noticing its shape, color, and texture.

• Engage your sense of smell: Bring the food close to your nose and inhale its aroma, paying attention to any sensations it evokes.

• Take a small bite: Place the food in your mouth and take a small bite, but don’t chew yet. Notice the taste and texture on your tongue.

• Chew slowly: Begin to chew the food slowly, savoring the flavors and textures as you break it down.

• Pay attention to your body: As you chew, focus on any sensations or reactions your body experiences in response to the food.

• Swallow mindfully: When you’re ready, swallow the food and pay attention to the sensation of it moving down your throat and into your stomach.

• Reflect on the experience: After swallowing, take a moment to reflect on the entire eating process, considering the sensory experience and any emotions or thoughts that arose.

1. Repeat: Practice this mindfulness eating exercise with different types of food to develop a deeper appreciation for the various tastes, textures, and aromas each food offers.

Overcoming Common Challenges

To manage emotional eating, recognize your triggers and develop healthy coping strategies.

Resist external pressures to eat mindlessly by setting boundaries and communicating your intentions.

Stay committed to mindful eating by reminding yourself of its benefits, practicing self-compassion, and celebrating small victories in your journey towards a healthier relationship with food.

Total Body Mindfulness

Ready to take your mindful eating journey to the next level?

Sign up for a free consultation with one of our nutrition experts who can provide you with a personalized meal plan and additional guided steps to help you truly savor your meals and achieve your health and fitness goals.

Don’t miss this opportunity to create a healthier, more enjoyable relationship with food – book your free consultation today!

References

1. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017 Aug;30(3):171-174. doi: 10.2337/ds17-0015. PMID: 28848310; PMCID: PMC5556586.
2. Kristeller JL, Jordan KD. Mindful Eating: Connecting With the Wise Self, the Spiritual Self. Front Psychol. 2018 Aug 14;9:1271. doi: 10.3389/fpsyg.2018.01271. PMID: 30154740; PMCID: PMC6102380.

Did You Know: While You Eat A Pineapple, The Pineapple Is Eating You!

 Fruits are considered a crucial component of a balanced diet, offering numerous health benefits. Most fruits are easily accessible year-round, affordable, and packed with nutrients, making them readily available in local markets.

One such fruit that holds significant importance is the pineapple. In India, pineapples are found everywhere, from street markets to supermarkets. This tropical fruit, beloved by many, is known for its distinct sweet and sour taste. Rich in vitamins, minerals, antioxidants, and other essential nutrients, it contains beneficial enzymes that contribute to its health benefits. However, there are several lesser-known facts about this fruit.

For instance, many are unaware that the pineapple is native to South America, where it has been cultivated for centuries. Another fascinating fact is that the pineapple is sometimes referred to as the “fruit that eats human flesh". This is because pineapples contain citric and malic acids, which cause the tingling sensation on our tongues when we eat this fruit.

Pineapple also contains bromelain, a proteolytic enzyme found in the stem, leaves, and flesh of the fruit. Bromelain is a special protein that breaks down other proteins into amino acids, particularly animal proteins. Essentially, it speeds up the breakdown of proteins in the body, which is why it has earned its nickname as the “fruit that eats human flesh". This enzyme is also used in the meat industry to tenderise meat.

In addition to its digestive properties, pineapple is known for boosting immunity and aiding in weight loss. It contains vitamins A and K and minerals like phosphorus, calcium, and zinc, which play a vital role in disease prevention. The regular consumption of pineapple is said to help alleviate various health issues.

World Health Organization releases first technical brief on Encephalitis

 

Encephalitis is an increasing global threat: Dr Ava Easton, Chief Executive, Encephalitis International

World Health Organization (WHO) and Encephalitis International have launched a critical Technical Brief on Encephalitis in London, which identified encephalitis (infectious and autoimmune) as an increasing global threat making it an urgent public health priority. The technical brief outlines the worldwide burden of encephalitis, key actions required to improve prevention, data collection and surveillance, diagnostics and treatment, after care and awareness, and research innovation.

“Encephalitis is an increasing global threat. Without urgent attention and investment we will see more needless death and disability from the condition”, said Dr Ava Easton, Chief Executive, Encephalitis International.

Encephalitis, a condition caused by infectious and autoimmune causes in individuals, is an often-deadly brain inflammation that can affect anyone regardless of age, sex or ethnicity. It can lead to severe neurological consequences, including permanent brain injury. It arises either from an
infection invading the brain, such as Japanese Encephalitis, Scrub Typhus that are more prevalent in India or from the immune system mistakenly attacking the brain (autoimmune encephalitis).

WHO and Encephalitis International urge policymakers, public health professionals, healthcare providers, and researchers to engage with this brief and implement its recommendations to save lives and reduce disability associated with encephalitis. According to a recent survey in 2024,
1,548 Japanese Encephalitis cases were reported from 24 states and Union Territories.

Dr Ava Easton, added, "The WHO's recognition of encephalitis as a growing global threat marks a pivotal moment. We must act decisively to improve prevention, diagnosis, and care for those affected. Encephalitis disproportionately affects individuals in low-to-middle-income countries (LMIC), where healthcare resources are often limited. To support the implementation of the technical brief's recommendations, Encephalitis International has launched the "Countdown to Change" pilot appeal, aiming to raise £50,000 by 22 February 2025. Donations will fund initiatives to improve diagnostics, treatment, and aftercare for those affected globally.”

“The WHO Encephalitis technical brief aims to focus attention on the increasing global threat of encephalitis, prevention strategies and existing gaps in the diagnosis, treatment and care which will help enable more people affected to receive the treatment and care they need to live fulfilling and healthy lives.” said Dr Tarun Dua, Brain Health Unit, Department of Mental Health, Brain Health and Substance Use.

 

WHO Technical Brief Conclusion:

• Encephalitis is an increasing global threat with an urgent public health imperative, and represents a significant yet under-recognized global health challenge, marked by substantial mortality, disability burden, and economic impacts.

• Compounded by large population densities in resource-limited settings, proximity to animals through human encroachment, intensive farming practices, vaccine hesitancy, climate change, urbanization, and global trade, encephalitis is primed to further expand its reach.

• Trends of emerging and re-emerging viral outbreaks of encephalitis are increasing and identification and recognition of autoantibodies are contributing to the expanding number of autoimmune encephalitis cases.

• The true global burden of encephalitis is currently unknown – particularly in LMIC, however, the heavy costs associated with neurological sequelae and the impact on families are
  undisputed and increasingly being recognized.

• Central to reducing the burden of encephalitis are vaccination strategies, the establishment of robust surveillance systems, the strengthening of health systems.

• Progress in these areas should be underpinned by quality medical and public health research and the generation of new advances.

• Public awareness and education also play a pivotal role in reducing encephalitis deaths and disability along with increasing understanding and empathy for the condition and those affected, along with preventative measures.

• Prioritising encephalitis within global and national health agendas, mobilising resources for targeted interventions, and fostering collaboration among stakeholders can significantly reduce the potential global threat and disease burden. Together, these efforts promise to improve health outcomes, enhance the quality of life for those affected, and build resilient health systems capable of responding to this growing public health challenge.

 

Symptoms of encephalitis vary but can include:

• Infectious encephalitis (decreased or altered level of consciousness, personality/ behavioural change, fever and a headache);
• Autoimmune encephalitis (memory problems, psychiatric symptoms, decreased or altered level of consciousness and personality change).

 

Death rates following encephalitis can be high.  Survivors may experience long-term challenges such as cognitive impairments, personality changes, epilepsy, and fatigue, making reintegration into daily life difficult. Treatment and cure depend on the underlying cause and may include antiviral medications for autoimmune causes and supportive care to manage long-term symptoms.

Encephalitis affects three people every minute globally, yet almost 77% of the population do not know what it is. The lack of awareness leads to delay in diagnosis and treatment, and poorer patient outcomes. By implementing the WHO's recommendations, we can work towards reducing the global impact of this debilitating condition.

This Is Why Popping Pimples In This Area Could Be Deadly

We’ve all been there – a big event is around the corner and a stubborn pimple appears right in the centre of your face when you least expect it. For most of us, to get rid of it is to squeeze it hard. However, while popping might seem like a quick fix, dermatologists caution that it can often lead to acne scars or even infection. Recently, a US-based dermatologist took to social media to share that there is one area on the face where he would never pop a pimple and the reason may surprise you.

In a viral YouTube video, a US-based dermatologist, Dr Strom, focuses on an area known as the “triangle of death" or “danger triangle." This zone, stretching from the bridge of the nose down to the corners of the mouth, has veins that connect directly to the brain through a blood vessel called the cavernous sinus. Dr Strom warns that popping pimples in this area can cause an infection that may spread to the brain.

“So, when you traumatise the skin in this area or pop a pimple. You are potentially introducing a nidus of infection into the bloodstream. It can also travel directly to the brain," he said.

Popping a pimple may seem harmless but it can create an open wound that easily attracts bacteria from your hands or the air. If an infection develops in certain areas of the face. In rare cases, an infection of the face can lead to septic cavernous sinus thrombosis, a blood clot in your cavernous sinus which Dr Storm stressed in his video. The infection can lead to a variety of serious and potentially life-threatening health issues such as brain abscess, brain infection, facial nerve damage, meningitis, pneumonia, septic emboli and stroke.

While you are not going to “die" by popping the pimple on your face, the dermatologist stressed that the risk of “brain infection" is enough to make him avoid touching any pimples in the triangle of death.

Echoing Dr Strom’s warning, dermatologist Dr Alok Vij told Cleveland Clinic, “Whenever there’s a violation of the skin and interaction with bacteria, there’s always a possibility for infection, which can lead to greater health concerns."

For anyone tempted to pick a pimple in this “triangle of death," apply a warm compress for 10–15 minutes to help the pimple heal faster or use a pimple patch. You should also consult a dermatologist who may offer treatments to reduce inflammation safely, including cortisone and antibiotic injections.

The Diet One Should Follow For A Perfect Glowing Skin: Do’s And Don’ts

 

National Nutrition Week is celebrated annually in many countries to raise awareness about the importance of nutrition for health and well-being. The week typically focuses on promoting healthy eating habits, highlighting the role of balanced nutrition in preventing diseases, and encouraging people to make healthier food choices.

In India, National Nutrition Week is celebrated from September 1 to September 7. This year, the theme is ‘Nutritious Diets for Everyone’.

Maintaining healthy, glowing skin is closely linked to a balanced diet. As we are celebrating the National Nutrition Week, here are some key dos and don’ts related to nutrition for achieving and maintaining perfect skin.

Do’s

Drink 8 Cups of Water

Water helps hydrate your skin from the inside out, keeping it moisturised, supple and radiant. Water also plays a key role in flushing out toxins from the body. When toxins build up, they can contribute to skin issues such as acne, dullness and uneven skin tone.

Fruits and Vegetables

It’s essential to incorporate a diet rich in fruits and vegetables, as these provide vital vitamins, antioxidants and minerals that nourish the skin. Many fruits such as oranges, lemons and grapefruits are packed with vitamins, particularly vitamin C, which is essential for collagen production. Vegetables, especially those that are dark and leafy, are rich in antioxidants, fiber and essential vitamins that contribute to skin health. Spinach, kale and broccoli, for example, are excellent sources of vitamins A, C and E.

Consume Omega-3 Fatty Acids

Omega-3 fatty acids, found in fatty fish like salmon, flaxseeds and walnuts, are excellent for reducing skin inflammation and preventing conditions like acne and psoriasis.

Green Tea

Green tea is a perfect way to detox your body inside out. They help in combating premature aging, fine lines and wrinkles. It also helps to maintain a youthful and radiant complexion.

Probiotics

Incorporating probiotics and fermented foods like yogurt and kefir supports gut health, which is closely linked to skin health, promoting a clearer and more balanced complexion.

Don’ts

Avoid Excessive Sugar

Excessive consumption of sugar and refined carbohydrates can spike blood sugar levels, leading to increased insulin production and inflammation, which may trigger breakouts and accelerate the aging process.

Avoid Alcohol and Smoking

Limiting alcohol and smoking is crucial, as it dehydrates the skin and disrupts the skin’s natural repair processes, resulting in a dull, dry complexion and also makes the face look puffy.

Cutting Down Caffeine

Having a cup of coffee to start your day is fine but consuming too much caffeine can dehydrate the skin if not balanced with adequate water intake, leaving the skin looking tired and dull.

Decrease Salt Intake

Salt can also lead to water retention, making your skin appear puffy and bloated. While supplements may provide a quick fix, it’s important not to rely on them alone.

Limit diary consumption

Some individuals may also experience breakouts from dairy products, particularly if these contain hormones that trigger oil production.

Suffering From Winter Joint Pains? Easy Tips To Overcome It Naturally

 Most of us suffer from joint pain during the winter. Things get a bit more difficult for people with arthritis. But don’t let the cold depress you! These easy-to-follow tips will help you stay active all season long and manage joint pain.

1. 1. Concentrate on your body- Maintain a constant body temperature by wearing layers when you go out and covering any regions that are prone to cold. Think about wearing knickers to protect your knees and hips. Wear slippers, use an electric blanket, or even take a warm bath to be warm and comfortable while you’re at home. Painful joints and the muscles that surround them can be relieved with warm water. Don’t let your body get colder.
2. 2. Keep moving- Consistent exercise strengthens your bones and muscles, which helps shield your joints. By preventing your muscles and joints from becoming overly stiff, it also encourages more mobility. Inactivity increases joint discomfort and reduces the range of motion. Do yoga, cycling, swimming, or any low-impact workouts. Make sure to dress appropriately and stretch after working out outside.
3. 3. A check into Vitamin D- Lack of vitamin D makes people more sensitive to arthritic pain. People’s levels of this vital vitamin decrease in the winter as a result of spending less time outside in the sun. Consult your physician and take the necessary supplements.
4. 4. Take a Soak- Painful joints and the muscles that surround them can be relieved with warm water. Take a bath and soak for a little while. A warm water bath or soaking your knees in lukewarm water could relieve your joint pain and make you refreshed.
5. 5. Drink plenty of water- Staying hydrated is crucial, particularly in the arid winter months. Keep in mind that you are still losing fluids even if you are not hot and sweating. You may lose moisture through your skin and breath if the air is dry. Dehydration can result in muscle cramps, decreased joint fluid and lubrication, and increased sensitivity to aches and pains.
6. 6. Check on your weight- Additional weight increases the strain on weight-bearing joints like the knees and hips. Joint discomfort can be reduced and more injury can be avoided by maintaining a healthy weight through diet and consistent activity. Those who have arthritis or a history of joint injuries can particularly benefit from this.
7. 
   
8. You can maintain an active lifestyle, lessen discomfort, and protect your joints by implementing these easy yet efficient solutions. Small adjustments can have a significant impact, ranging from staying warm and active to implementing a joint-friendly diet and natural supplements. Do not be afraid to seek individualized guidance from a healthcare professional if your discomfort continues or gets worse. Without having to deal with joint pain, remain warm, stay active, and take in the splendour of winter!