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There is no doubt you have heard about this powerful protein called Collagen; and how it has rapidly become one of the most sought-after supplements on the wellness market and interest is expected to continue rising. Which raises a big question, Why Collagen? What is so special about the product and is there something we need to know? Today, I am going to be chatting all about Collagen - it’s benefits, as well as it’s possible cautions and if this is something, we should be looking at investing in as we get older. What is Collagen? Collagen is one of the bodies most abundant proteins, contributing to 25 – 35% of the whole body’s protein content. It is consisting of amino acids bound together to form a triple helix of elongated fibril known as a collagen helix. It is mostly found in connective tissue and is always working hard to support Tissues, ligaments, bones and so much more! Did you know There are also at least 16 types of collagen, with four of them being the main types of collagen: Type I - 90% of the body’s collagen and is made of densely packed fibres. It provides structure to skin, bones, tendons, fibrous cartilage, connective tissue, and teeth. Type II - Consists more loosely packed fibres and found in elastic cartilage, which cushions your joints. Type III - Supports the structure of muscles, organs, and arteries. Type IV - Helps with filtration and is found in the layers of your skin. Therefore, in simple terms Collagen is the glue that helps hold the body together and as you age, your body produces less and lower quality collagen. It is said that from birth to the age of approximately 20, our collagen levels gradually increase, and from 20 - 25 an optimum level of collagen is maintained. However, after the age of 25 research and studies have shown drastic drops in collagen and therefore, Collagen Supplements are encouraged. Which bodes the question when should one take a collagen supplement? - This depends entirely on the individual, as you can take collagen supplements as early as you would like. However, it has been said that for an effective anti-aging plan, an individual can begin after the age 21. Now, let us take a closer look at some of these benefits that this super protein offers. Collagen’s Benefits: Because it makes up so many critical parts of our bodies, collagen is not only beneficial but essential to maintaining good health. Bone health: Did you know your bones are mostly made of collagen? And as you age, your bones become less dense and more brittle, breaking more easily, and taking longer to heal. Therefore, Studies have shown that daily collagen supplements can help make your bones denser and slow the aging process, which makes them brittle. Resulting in it assisting your body to produce new bone. It is just as essential as Calcium for health bone health, formation, and maintenance! Skin health: Collagen is the most abundant protein in skin, making up an impressive 75-80% of the organ. Along with elastic tissue, collagen is found in the dermis, or middle layer, of skin that gives it its fullness and plumpness. Collagen can improve skin moisture, tone, and increase overall hydration and elasticity. Collagen products have also been known to have antioxidant properties, which aid in protecting the skin by limiting the production of free radicals, which can damage skin cells. Therefore, these powdery drinks could help repair damaged skin, since antioxidants promise environmental protection and improve the appearance of fine lines and wrinkles, as well as the texture of the skin. It is also interesting to know that some studies have been conducted in 2016, had shown that collagen peptide supplements increase skin hydration after eight weeks and increase collagen density in the dermis after four weeks. Topical creams, such as vitamin A-based retinoids and peptides, can assist in boosting the production of your skin's natural collagen. Hair Health: While more men go bald, many women also experience hair loss or thinning as they age. There can be many reasons behind hair loss, However, one significant cause for hair loss is the lack of collagen. If there is a decline in collagen, the hair begins to lose its suppleness and thickness, including the health of the scalp. Collagen aids hair health by providing the necessary nutrients, strength and moisture required to sustain healthy hair. Collagen also improves blood circulation thereby sending sufficient nutrients to the hair follicles and reducing hair loss, as well as boosting hair growth and fullness. Along with this Collagen also improves moisture content of the hair and aids in preventing fizziness, breakage and splits ends. Collagen can help greying hair – Collagen provides a constant dose of essential amino acids to the hair follicle leading to a stronger structure. The follicular structure is responsible for providing your hair with its colour and if the collagen levels are high, this will automatically reduce greying. Collagen peptides are also much easier to digest, and therefore offer quicker results than compared to other hair loss pills. Nail Health: Another incredible benefit of Collagen is improved nail growth and texture due to collagen peptide powder providing the amino acid, arginine. Collagen peptides contain 18 of the 20 amino acids. Arginine is one of them. Although there are five amino acids in collagen peptides that have more mg per serving than arginine, it is this amino acid that promotes nail growth as it helps supply the nail bed with nutrients and better blood flow. Researchers have also stated in past studies; that the peptides (which are broken down collagen molecules) contain free amino acids. To which provide the building block for the formation of dermal extracellular matrix (ECM is three-dimensional network consisting of extracellular macromolecules and minerals, such as collagen, enzymes, glycoproteins, and hydroxyapatite that provide structural and biochemical support to surrounding cells.) proteins for the epidermal structure and act as bioactive messengers, activating different signalling pathways and stimulating dermal and epidermal metabolism. Joint Health: As you age, so do your joints. This means the cartilage in your joints begins to dissolve and this means articular cartilage no longer functions effectively. This contributes, in part, to the joint stiffness and the movement limitations characteristic of patients with osteoarthritis. However, Researchers have stated that Collagen Peptides (partially broken-down collagen) can aid in cartilage maintenance and act as a mild pain reliever for those with osteoarthritis and improve joint function. Collage Peptides have been recommended as they can be better absorbed by as much as 95%, and then distributed to tissues throughout the body. Once these collagen pieces reach the skin or cartilage, they stimulate repair and rejuvenation of tissues through: Directly activating fibroblasts and chondrocytes, stimulating them to increase their production of collagen and other connective tissue components. Or Immune system cells recognize the collagen fragments and activate a process that stimulates fibroblasts, further energizing their production of collagen and other connective-tissue proteins. It is important to note that it may take up to three to five months of daily treatment before you see these improvements. Muscle Health: Collagen peptide powders also provide some protein. Not as high an amount as a Whey or vegan protein but acombination of collagen and strength training could potentially help increase muscle strength, aid in repairing muscles and may even speed up recovery time from injuries. Therefore, making Collagen the perfect post-workout drink! General Health: Collagen can help your body burn fat. So if you’re looking to support your New Year’s fitness goals, include collagen in your game plan! Collagen also supports heart health, gut health, and healthy liver function. Supplementing with this power-packed supplement is a great way to support your body and promote healthy aging. Hydrolysed Collagen Peptide Supplements: Collagen really is an incredible little protein, helping us in many ways we might not even realise and personally I absolutely love taking it as a supplement. There are many collagen Supplements out there that are good. However, Life Health SA’s Collagen Pro Range is one I cannot live without. I take both their Capsules and their Superfood as I enjoy taking both, But I have trailed each individually and they both provide incredible results. Life Health SA’s Collagen Pro Superfood does provide more added vitamins and minerals to assist general health and does contain more collagen. Life Health SA’s Collagen Pro Capsules have added aminos and Vitamin C. A single serving of 2 Capsules provides you with: 1000mg of hydrolysed collagen peptides / 100mg of Vitamin c / 50mg of Essential Amino Blend. I take 2 Capsules nightly to aid my body through rejuvenating during my sleep cycle. Life Health SA’s Collagen pro Superfood (Blueberry Flavour – A Plain version is launching hopefully in March) contains added Protein, Vitamin C, B1, B2, B5, B6 and an essential amino blend. A single serving of 1 scoop (17g) provide you with: 10000mg Hydrolysed collagen peptides / 250mg Vitamin C / 60mg Essential amino blend / 6.1mg B5 (100% Daily Value) / 1.36mg B6 (100% Dv) / 1.33mg B2 (100% DV) / 1.17mg B1 (100% DV). I take 1 scoop with 200-300ml of water and drink it post – workout or during my workout. Nutrients that increase collagen production: All collagen starts off as procollagen. Your body makes procollagen by combining two amino acids — glycine and proline. This process uses vitamin C. Vitamin C. Large amounts are found in citrus fruits, bell peppers, and strawberries. Proline. Large amounts are found in egg whites, wheat germ, dairy products, cabbage, asparagus, and mushrooms. Glycine. Large amounts are found in pork skin, chicken skin, and gelatine, but glycine is also found in various protein-containing foods. Copper. Large amounts are found in organ meats, sesame seeds, cocoa powder, cashews, and lentils. In addition, your body needs high quality protein that contains the amino acids needed to make new proteins. Meat, poultry, seafood, dairy, legumes, and tofu are all excellent sources of amino acids. Things that damage collagen: Perhaps it’s even more important to avoid the following collagen-destroying behaviours: Eating too much sugar and refined carbs. Sugar interferes with collagen’s ability to repair itself. Minimize your consumption of added sugar and refined carbs. Getting too much sunshine. Ultraviolet radiation can reduce collagen production. Avoid excessive sun exposure. Smoking. Smoking reduces collagen production. This can impair wound healing and lead to wrinkles. Some autoimmune disorders, such as lupus, can also damage collagen. DISCLAIMER: If you are considering taking a Collagen Supplement although side effects a rare, and you have a chronic disease, are taking chronic medication, Breastfeeding or Pregnant - Please consult a Doctor prior to doing so.

Sleep – The one thing we all need or want but never seem to have time for. More and more studies prove that a good night’s sleep is not a luxury, it is a necessity— and one we are not allowing ourselves. We are constantly trying new fads, diets, workout, spa sessions etc. to make us feel good and better about ourselves but, yet none of us ever question the quality and length of sleep we get. The Importance of Sleep for growth, recovery and mental agility is nothing new to us. There have been many studies proving the benefits of sleep and how lack of sleep impacts the body. However, we still seem to prioritize work/studies/Netflix, above the need to achieve adequate sleep (Myself very much being one of these Individuals) and I believe this is due to a lack of understanding as to just how important sleep is and how our sleep cycles work and how we can harness our sleep to improve our health and mental wellbeing. I have never been the greatest at maintaining or even having a good sleep cycle and sleep routine. Insomnia often being my greatest enemy along with early mornings for dance training and late nights working away. However, since having covid in the December of 2020, I started to realise just how deprived my body was from sleep and how I believed I was thriving in health due to the amount of training and nutrition knowledge I had; But, in fact I had been starving my body of the most essential mineral/nutrient for good and productive health the last 6 years and that Is - SLEEP! So let us take a closer look into what sleep is, what a sleep cycle is and how we can harness the power of sleep to power us through our days better! What is Sleep? Sleep is an essential function that allows your body and mind to recharge, leaving you refreshed and alert when you wake up. Healthy sleep also helps the body remain healthy and stave off diseases. Without enough sleep, the brain cannot function properly. During sleep, the body goes through multiple sleep cycles. Each cycle consists of four stages: three stages of non-rapid eye movement (non-REM) sleep and one stage of rapid eye movement (REM) sleep. What is the Sleep – Wake Cycle? The sleep cycle is a physiological process that occurs during sleep. It allows the brain and body to perform “housekeeping” functions, such as repairing or growing tissues, removing toxins, and processing memories. Each sleep cycle consists of four stages, with each having varying effects on the body. On average, adults go through 4–6 sleep cycles per night and spend 90 minutes in each sleep cycle stage. An internal “body clock” regulates your sleep cycle. This internal clock operates on a 24-hour cycle known as the circadian rhythm (which is explained in a later section). This sleep cycle is also known as sleep-wake homeostasis and may be linked to adenosine which is an organic compound produced in the brain and increases throughout the day as you become more tired, and then the body breaks down this compound during sleep. This internal clock is what controls when you feel tired and ready for bed or refreshed and alert, to which can all be impacted by Work schedules, day-to-day stressors, a disruptive bedroom environment, and medical conditions. This can prevent us from receiving enough sleep. Factors affecting the Sleep – Wake Cycle: Stress - Stress and anxiety can cause sleep fragmentation. This may be the body’s way of preparing for danger, making it easier for a person to wake up. Studies show that stress is the number one cause of short-term sleeping difficulties, according to sleep experts. Common triggers include school- or job-related pressures, a family or marriage problem and a serious illness or death in the family. Usually, the sleep problem disappears when the stressful situation passes. Light - Light is one of the most important external factors that can affect sleep. It does so both directly, by making it difficult for people to fall asleep, and indirectly, by influencing the timing of our internal clock and thereby affecting our preferred time to sleep. As natural light disappears in the evening, the body will release melatonin, a hormone that induces drowsiness. When the sun rises in the morning, the body will release the hormone known as cortisol that promotes energy and alertness. The brain contains a special region of nerve cells known as the hypothalamus, and a cluster of cells in the hypothalamus called the suprachiasmatic nucleus, which processes signals when the eyes are exposed to natural or artificial light. These signals help the brain determine whether it is day or night. Diet - It is well-known that foods and substances, such as caffeine, can affect the onset of sleep in a negative way. However, there are some studies that show cherries, kiwi, fatty fish (like salmon and tuna), and malted milk may have beneficial effects on sleep. More recently, studies have shown that healthy dietary patterns overall—not just specific foods—could be associated with longer sleep duration and shorter time to fall asleep. Alcohol has also been shown to cause fragments in sleep even though it initially induces sleep. Due to this Alcohol can be reduce sleep quality. Interestingly, caffeine, the world’s most widely used stimulant, works by temporarily blocking the adenosine (referenced in the section above) receptors in these specific parts of the brain. Because these nerve cells cannot sense adenosine in the presence of caffeine, they maintain their activity and we stay alert. Room Temperature and Environment – The bedroom environment can have a significant influence on sleep quality and quantity. Several variables combine to make up the sleep environment, including light, noise, and temperature. By being attuned to factors in your sleep environment that put you at ease, and eliminating those that may cause stress or distraction, you can set yourself up for the best possible sleep. Research shows that the ideal temperature range for sleeping varies widely among individuals, so much so that there is no prescribed best room temperature to produce optimal sleep patterns. People simply sleep best at the temperature that feels most comfortable. That said, extreme temperatures in sleeping environments tend to disrupt sleep. REM sleep is commonly more sensitive to temperature-related disruption. For example, in very cold temperatures, we may be deprived entirely of REM sleep. Noise levels can also impact sleep, although background sounds may relax some people, the volume level must be low. Otherwise, increased frequency of awakenings may prevent transitions to the deeper stages of sleep. Electronics - There is evidence to show that screen use right before bed could impact sleep through the blue light emitted from these devices which can affect the secretion of melatonin (the hormone that helps signal to the body that it is time to fall asleep) as well as through watching or reading content on your screen that can cause anxiety e.g. scary movie. Sleep clinicians recommend putting away all screens at least one hour before bed and to instead do some light reading or other relaxing activity. Age - The percentage of deep sleep is higher in children than in adults, and it decreases with age. Adults typically fall asleep through non-REM sleep, while infants fall asleep through REM. Infants spend a much greater part of the night in REM sleep compared with adults. Most sleepwalking episodes arise out of deep sleep, which is why sleepwalking is more common in children. Medical conditions - A wide range of medical and psychological conditions can have an impact on the structure and distribution of sleep. These conditions include chronic pain from arthritis and other medical conditions, discomfort caused by gastroesophageal reflux disease, pre-menstrual syndrome, and many others. Like many other sleep disruptions, pain and discomfort tend to limit the depth of sleep and allow only brief episodes of sleep between awakenings. There are also some medicines that can disrupt sleep such as beta blockers, alpha blockers, and antidepressants. Circadian Rhythm: Circadian rhythms are 24-hour cycles that are part of the body’s internal clock, running in the background to carry out essential functions and processes. One of the most important and well-known circadian rhythms is the sleep-wake cycle. Our circadian rhythms are controlled by multiple genes and are responsible for a variety of important functions, including daily fluctuations in wakefulness, body temperature, metabolism, digestion, and hunger. Circadian rhythm also controls memory consolidation (the formation of long-term memories occurs during sleep); the timing of hormone secretion (for example, the hormones controlling body growth work mostly at night); and body healing. While the circadian sleep phase typically occurs at night, there are a range of times during which the sleep phase can occur, with some people programmed to sleep from early evening to early morning (known as morning larks), while others stay up late and sleep late (known as night owls). In addition to determining the timing of their sleep, a person’s circadian tendency can also affect their choice of emotional coping skills, such as assertiveness or rationalization, and their predisposition to psychological disorders. Its Effect on Sleep: During the day, light exposure causes the master clock to send signals that generate alertness and help keep us awake and active. As night falls, the master clock initiates the production of melatonin, a hormone that promotes sleep, and then keeps transmitting signals that help us stay asleep through the night. In this way, our circadian rhythm aligns our sleep and wakefulness with day and night to create a stable cycle of restorative rest that enables increased daytime activity. Here are some ways to maintain it: Seek out sun: Exposure to natural light, especially early in the day, helps reinforce the strongest circadian cue. Get daily exercise: Activity during the day can support your internal clock and help make it easier to fall asleep at night. Follow a consistent sleep schedule. Avoid caffeine. Limit light before bed: Artificial light exposure at night can interfere with circadian rhythm. Experts advise dimming the lights and putting down electronic devices in the lead-up to bedtime. Keep naps short and early in the afternoon. Stages of the Sleep- Wake Cycle: There are two main types of sleep: Non-rapid eye movement (NREM), also known as quiet sleep. Rapid eye movement (REM), also known as active sleep or paradoxical sleep. Entering Sleep During the earliest phases of sleep, you are still relatively awake and alert. At this time, the brain produces what are known as beta waves which are small and fast brainwaves that mean the brain is active and engaged but, as the brain begins to relax and slow down, it lights up with alpha waves. During this transition into deep sleep, you may experience what is known as hypnagogic hallucinations. E.g., the sensation of falling or of hearing someone call your name. Stage 1 – NREM Stage 1 begins when a person shifts from wakefulness to sleep. It is a period of light non-REM sleep that slows down a person’s heart rate, breathing, eye movements, and brain waves. The muscles also relax, although they may twitch occasionally. This stage is short and lasts for around 1–5 minutes. Stage 2 – NREM This is a period of deeper non-REM sleep, where the muscles relax further, eye movements stop, and body temperature drops. During the first sleep cycle of the night, this stage lasts for around 25 minutes, lengthening with each new sleep cycle (as the sleep cycle can repeat 4-6 times a night). Overall, it accounts for more than 50% of sleep, in adults. Stage 3 - NREM Non-REM sleep is the deepest stage of sleep and the hardest to awaken from. During this stage, heart rate, breathing, and brain waves become regular. A person will experience the deepest sleep during the first half of the night. With each sleep cycle, the amount of deep sleep decreases. This is the stage people typically find most difficult to wake from. If a person wakes during deep sleep, they may feel mentally foggy for around 30–60 minutes. The overall percentage of deep sleep tends to decrease with age. Stage 4 - REM The last stage of the sleep cycle is REM sleep. The term “REM” refers to a person’s eye movements. During this stage, the eyes move quickly and rapidly from side to side. During REM sleep, breathing quickens and becomes more erratic. Other vital signs, such as blood pressure and heart rate, become less regular. REM is the sleep stage most associated with dreaming, although dreaming can also occur in other stages. During this time, most people experience muscle atonia, or temporary muscle paralysis, which occurs naturally during REM sleep and prevents a person from acting out their dreams. REM sleep lasts for approximately 10 minutes during the first sleep cycle, increasing in length as the night progresses. In the final cycle of sleep, REM can last up to 1 hour. Numerous studies have also linked REM sleep to memory consolidation, the process of converting recently learned experiences into long-term memories. Sleep – Wake Cycle Pattern: Interestingly the sleep-wake cycle does not progress through the four stages in perfect sequence. It follows as such: Sleep begins with NREM stage 1 sleep. NREM stage 1 progresses into NREM stage 2 NREM stage 2 is followed by NREM stage 3. NREM stage 2 is then repeated. Finally, REM sleep takes hold. Once REM sleep is over, the body usually returns to NREM stage 2 before beginning the cycle all over again. Amount of Sleep Individuals need: · New-born (0-3 Months):14 – 17 Hours · Infant (4-11 Months):12-15 Hours · Toddler (1-2 Years): 11-14 Hours · Preschool (3-5 Years): 10-13 Hours · School-age (6-13 Years): 9-11 Hours · Teen (14-17 Years): 8-10 Hours · Young Adult (18-25 Years): 7-9 Hours · Adult (26-64 Years): 7-9 Hours · Older Adult (65 Years or Older): 7-8 Hours Benefits of Sleep for the body and effects of Sleep Deprivation: For those of you who have ever spent a night tossing and turning, you already know how you will feel the next day - tired, moody, and out of sorts. But missing out on the recommended 7 to 9 hours of shut eye nightly does more than make you feel groggy and grumpy. The long-term effects of sleep deprivation are real. It drains your mental abilities and puts your physical health at real risk. Without enough sleep, your brain struggles to perform basic functions as well as making you more susceptible to illnesses. Noticeable signs of sleep deprivation include: excessive sleepiness, frequent yawning, irritability and daytime fatigue Central nervous system: Your central nervous system is the main information highway of your body. Sleep is necessary to keep it functioning properly, but chronic insomnia can disrupt how your body usually sends and processes information. During sleep, pathways form between nerve cells (neurons) in your brain that help you remember new information you have learned. Sleep deprivation leaves your brain exhausted, so it cannot perform its duties as well. You may also find it more difficult to concentrate or learn new things. The signals your body sends may also be delayed, decreasing your coordination, and increasing your risk for accidents. You may also end up experiencing microsleep during the day. During these episodes, you will fall asleep for a few to several seconds without realizing it. To which can be extremely dangerous if you are driving or operating heavy machinery. Effects on the Brain: When you fall asleep, brain cells shrink. This allows cerebrospinal fluid to flow through your brain and remove toxins. The cerebrospinal fluid cannot pass through your brain easily while awake, as there is not enough room between the cells. This brain-cleaning system is known as the glymphatic system. Several studies performed in the early 2000s have linked several brain functions directly to sleep including: concentration productivity cognition A more recent 2015 study also showed that children’s sleep patterns can have a direct impact on their behaviour and academic performance. Memory consolidation is also a huge part of the Brain and Sleep connection. Researchers have found that sleep plays an important role in a process called memory consolidation. During sleep, your body may be resting, but your brain is busy processing your day, making connections between events, sensory input, feelings, and memories. Deep sleep is an especially important time for your brain to make memories and links and getting more quality sleep will help you remember and process things better. Mental Health and Socio-Emotional Responses: Another thing that your brain does while you sleep is process your emotions. Your mind needs this time to recognize and react the right way. When you cut that short, you tend to have more negative emotional reactions and fewer positive ones. Sleep has links to people’s emotional and social intelligence and canmake you more likely to have issues with recognizing other people’s emotions and expressions. Sleep deprivation can bring on mood and anxiety disorders such as generalized anxiety, depression, and post-traumatic stress disorder (PTSD). The Immune System: Although there is still research being done on the link between Sleep and the body’s immune system, it is well known that during sleep body repairs, regenerates, and recovers. The immune system is no exception to this relationship, and it has been proven that better sleep quality can help the body fight off infection. This is due to your immune system producing protective, infection-fighting substances like antibodies and cytokines while you sleep. It uses these substances to combat foreign invaders such as bacteria and viruses. Sleep deprivation prevents your immune system from building up its forces. If you do not get enough sleep, your body may not be able to fend off invaders, and it may also take you longer to recover from illness and becoming more susceptible to flu’s and cold’s. Digestive system: Along with eating too much and not exercising, sleep deprivation is another risk factor for becoming overweight and obese. The link between weight gain and obesity and short sleep patterns is not completely clear but some studies have shown that there is evidence to suggest that getting a good night’s sleep can assist with weight management. This is due to Sleep affecting the hormone levels of leptin and ghrelin, which control feelings of hunger and fullness. Leptin is what tells your brain that you have had enough to eat but, without enough sleep your brain reduces the level of leptin and raises ghrelin, which is an appetite stimulant. The flux of these hormones could explain night-time snacking or why someone may overeat later in the night. It also result in you craving high sugar and fatty foods the following day as a source of energy as well as reduced your self-control from lack of Activity in the frontal lobe of the brain(due to lack of sleep), to which can result in blood sugar spikes and can be am issue as Sleep deprivation also causes your body to release less insulin after you eat, to which helps to reduce your blood sugar (glucose) level. Hence it can result in a lower glucose tolerance and form insulin resistance and additionally a slower metabolism as this tends to slow down under sleep deprivation and therefore can lead to weight gain and diabetes mellitus. A lack of sleep can also make you feel too tired to exercise. Over time, reduced physical activity can make you gain weight because you are not burning enough calories and not building muscle mass. Lowering Stress: One of the most significant benefits of sleep is lower stress. Lack of sleep causes an increase in the hormone cortisol which is known as the stress hormone and is associated with weight gain as well as other problems. The more cortisol you have, the more your body wants to put on fat and prepares you to fight as your body produces cortisol when it thinks you are in danger and will have to do something intense and risky soon. Cortisol sharpens your senses and may help you win an argument, but it takes its toll on you. Chronically high cortisol keeps your body in fight-or-flight mode too often and it will ruin your health and lower you immune system if levels are kept high for a long duration. Cardiovascular system: Sleep affects processes that keep your heart and blood vessels healthy, including those that affect your blood sugar, blood pressure, and inflammation levels. Ensuring you are getting adequate rest each night allows the body’s blood pressure to regulate itself. This is due to your blood pressure and heart rate naturally decline at night, not getting enough sleep means your blood pressure and heart rate will not lower as they should. It also plays a vital role in your body’s ability to heal and repair the blood vessels and heart. According to a study done at the University of Warwick, they found that getting less than 6 hours of sleep on a continuous basis makes you 48% more likely to die of heart disease and 15% more likely in developing a stroke. Endocrine system: Hormone production is dependent on your sleep. For testosterone production, you need at least 3 hours of uninterrupted sleep, which is about the time of your first R.E.M. episode. Waking up throughout the night could affect hormone production and effectively this can result in a depleted sex drive. This interruption can also affect growth hormone production, especially in children and adolescents hence why children, toddlers and infants need longer sleeping periods. These hormones help the body build muscle mass and repair cells and tissues, in addition to other growth functions. The pituitary gland releases growth hormone throughout each day, but adequate sleep and exercise also help the release of this hormone. Greater athletic performance: Studies shown that although an adequate night sleep for adults is between 7 and 9 hours, an athletes may benefit from as many as 10 hours. One of the reasons for this requirement is that the body heals during sleep as well as: better performance intensity more energy better coordination faster speed better mental functioning Therefore, sleep is as important to athletes as consuming enough calories and nutrients. Tissue Repair: Sleep is a time to relax, but it is also a time during which the body is hard at work repairing damage caused by stress, ultraviolet rays, and other harmful exposure. Your cells produce more protein while you are sleeping. These protein molecules form the building blocks for cells, allowing them to repair the damage. Therefore, a lack of sleep can make someone appear older or give their skin a more worn-out appearance as sleep is the prime time for the body to get to work on repairing damaged cells and renewing old ones. How to Improve Sleeping Patterns through Lifestyle Changers: Developing or maintaining a regular schedule for sleeping and waking, including on weekends Using the bed or bedroom only for sleep and sex, if possible Reducing caffeine and alcohol consumption, particularly in the evening · Don’t smoke, especially near bedtime or if you awake in the night. · Avoid heavy meals before sleep. · Get regular exercise. · Minimize noise, light, and excessive hot and cold temperatures where you sleep. · Try and wake up without an alarm clock. · Getting exposure to natural light during daytime or using a light therapy device. · Reducing exposure to blue light, such as in phones, computers, and other devices, before bed Making time each evening to rest and relax, avoiding sources of stress. Don’t be afraid to take a 20-30 Minute nap only in the early afternoon! Nap Time Myth Buster: Most exciting fact of the day – Our bodies are programmed to take a nap every day! That post lunch time slump isn’t just in your head or just you being lazy - Scientists have discovered that tiredness peaks at 2pm and 2am as Human beings are biphasic (physically designed for two sleeps a day), with two major bodily rhythms (homeostatic sleep drive and circadian arousal) which pull us in different directions in terms of staying awake or sleeping, but they fascinatingly align in the middle of the day to create a 'nap zone’ So, the next time you feel the urge to have a nap post lunch and you can take one – do it! Napping during the day has also been proved to be an effective, refreshing alternative to caffeine that is good for your overall health and can make you more productive. In one study, people who did not nap experienced mental decreases four to six times greater than individuals who did nap for less than an hour. Sleep Supplements: I personally battle with Insomnia and some days regardless of how careful I am with my lifestyle habits to assist a better sleep – it just does not happen! Therefore, I take a product called Advanced Sleep Plus by Life Health SA. This a product is natural and combines natural herb extracts that are known to assist in relaxing, calming and assisting with sleep quality. Which you can read in my next article! Disclaimer: Low sleep quality can also be a side effect of certain medications, drug or alcohol overuse, mental health conditions, hormone imbalances, and sleep disorders. If any of these is a concern, it is best to speak to a doctor.

With ‘New Year – New Me’ Resolutions in full swing; I felt this would be the perfect time to discuss the topic of Gut Health. As more people begin to understand the paramountcy of health through disease aversion; more people are digressing from Modern medicine and harnessing natural ways of boosting health. This all commences in the gut which is why Gut Health has increased its popularity and in recent years. Scientists have also discovered that the Gastrointestinal (GI) system has an even bigger, more complex job than previously appreciated and therefore, today we are going to take a closer look at what exactly we mean by ‘Gut Health’, its importance and how we can improve ours to achieve a healthier lifestyle. The digestive system is one we often do not think much about, yet it is the most important system within your body. What Is Gut Health: Gut health describes the function and balance of bacteria within the gastrointestinal tract, which not only helps us process food but that also helps our bodies maintain homeostasis and overall well-being. It is the balance of healthy bacteria and immune cells that ward off infectious agents like other bacteria, viruses, and fungi. For Example, some bacteria fight inflammation, while others promote it. When the gut works as it should, these two types keep each other in check. But when that delicate balance gets affected, inflammatory bacteria can take over—and they can produce metabolites that pass through the lining of the gut and into the bloodstream, spreading the inflammation to other parts of the body. It is believed that the key to achieving Gut health all lies in the microbiome which refers to the trillions of bacteria and other microorganisms in our digestive system. This is because all food is ultimately broken down in the gut to a simple form, that can enter the bloodstream and be delivered as nutrients throughout our bodies - provided we have a healthy digestive system. There is still much ongoing research as to what influences our gut health but, studies have found that everything we eat and drink does influence our delicate internal gut ecosystem; as well as How we manage stress, exercise, medications we use and even our genetics can all have an impact on our gut health either for better or worse. What is the Gut Microbiome? A mentioned above – our Gut Health is influenced by our Gut Microbiome (also known as Gut Flora) which is the makeup of trillions of bacteria and microorganisms all living together in balance. Everyone has a unique microbiome incorporating a diversity and abundance of gut flora which influences our general health. These microbes have evolved to live with humans for millions of years and have learned to play particularly important roles in the human body. In fact, without the gut microbiome, it would be exceedingly difficult to survive. Often, a reduced diversity and profusion in gut microbiome, can be seen in people with certain conditions or bowel issues such as IBS. These Microbes affected you the moment you were born, and recent studies suggest that babies may meet some microbes while inside the womb. As our bodies develop so does the bacteria and microorganisms in our bodies. From the moment we were born we were already affected by microbiomes which assisted in the following: Digesting breast milk: A bacteria called Bifidobacterium can be found in babies’ intestines and aids in the digestion of the healthy sugars in breast milk that are important for growth. Digesting fibre: Some bacteria aid with the digestion of fibre and produce short-chain fatty acids, which are important for gut health. Fibre also assists with the feeling of fullness and therefore may assist in preventing weight gain, diabetes, etc. Helping control your immune system: The gut microbiome also controls how your immune system works. By communicating with immune cells, the gut microbiome can control how your body responds to infection. Helping control brain health: New research suggests that the gut microbiome can also affect the central nervous system, which controls brain function. Now, let us take a more in-depth look at the certain aspects that our Gut Microbiome/ Gut Health affect us and why we need to be aware of its health. Importance of Gut Health: Our Gut Health is important as our gut is responsible for putting our body into working order. It is essentially the soil for your body to grow on. As our digestive system breaks down the foods we eat, our gut absorbs nutrients that support our body’s functions — from energy production to hormone balance, skin health to mental health, and even toxin and waste elimination. In fact, about 70 percent of the immune system is housed in the gut! Brain Health: Your Gut Health can affect brain function because (besides your brain) your gut is the only organ with its own nervous system, as well as your small intestine alone has as many neurons as your spinal cord. Your brain function is also impacted by your Gut Health because every class of neurotransmitter in your brain, resides in your gut. The gut cells and the microbiome also produce neurotransmitters like GABA which influence mood, adequate production of melatonin to reduce sleep loss due to indigestion and more than 90% of the body’s serotonin levels are produced by your gut nerve cells. Therefore, changes in serotonin levels in the body not only affect the brain but reflect the gut as that is where they are produced. Due to this research, studies have found that the gut-brain connection plays an important part not just in gastrointestinal function but also states of feeling, intuitive decision-making and for your brain to be in balance – your gut must be in complete balance as well! Regarding your moods, it can be shocking to learn that about 90 percent of the fibres in the primary visceral nerve, the vagus, carry information from the gut to the brain and not the other way around. Your moods depend much more on your gut health than your brain health and that is why Japanese people view the gut as the seat of the mind and soul. When anything gets in the way of gut-brain communication, your health suffers. Immunity: Our Immune system is one area of our health that has had the most of attention this year, to protect ourselves against the COVID-19 virus. That said, we all know that gut health is associated with better health, and that includes the state of your immune system. Which in previous studies revealed that around 70% of your immune sys­tem is housed in your gut and new research has emphasized the important link between your gut and immune system. Our immune system is a network of intricate stages and pathways in the body that help protect us from certain diseases. Our immune system can only function optimally if our gut is as well. This is due to the gut being a major site for immune activity and production of antimicrobial proteins. Our diet plays a large role in determining what kinds of microbes live in our intestines and a high-fibre diet is known to support the growth and maintenance of beneficial microbes. Helpful microbes break down fibres into short chain fatty acids, which have been shown to stimulate immune cell activity. Our gut also assists the immune system through communication. Since our digestive system houses many bacteria, necessary for life, it sends signals to the immune cells to prevent them from attacking as the immune system does not know the difference between good and bad bacteria, therefore, attacking everything in its path when it sends cells to destroy invaders (bacteria/viruses) and dysfunctional cells. However, when this system fails, we see irritable bowel syndrome (IBS) and other chronic inflammatory diseases emerge. The gut microbiome is also home to a massive battle on a cellular level. Good bacteria and bad bacteria are constantly fighting over resources and here is where the immune system matures, identifying different threats and producing antibodies for them. Therefore, Gut health plays an important role in not just in nourishing the immune system but providing an area for immune activity and regulating the immune system. Nutrient Absorption and Weight Management: Excess weight comes from two primary sources: hormone related fat-storage and undigested putrefying food in the gut. Improving gut health naturally causes a weight reduction and, most especially, dissolves inches off around the middle. There is no surprise when I say that our gut microbiome is crucial for the digestion and utilisation of nutrients. Macronutrients and micronutrients, like key B vitamins, are important producers of energy, while they also play a role in regulating metabolism and mood and that there are many microbes of good bacteria that help with digestion, nutrient absorption, and more. But when the gut’s bacteria fall out of balance, you can experience various gastrointestinal problems, such as irritable bowel syndrome and Crohn’s disease, But also weight gain. Studies have also found that an imbalance of healthy and unhealthy microbes referred to as Gut dysbiosis; may play a role in weight gain as your gut microbiome helps regulate metabolism, nutrient absorption, and weight management. There are unfortunately no weight loss bacteria but, what matters is microbiome composition of beneficial microbes, such as the microbes that reinforce the gut lining and modulate your metabolism. This could explain why some individuals put on weight more easily than other people. However, much like one’s weight, this is all influenced by your lifestyle and explains why food and exercise are also important for the diversity of your gut bacteria. Studies have shown that there are Two gut bacteria that are associated with lean body weight. One still under much research is Christensenella which is associated with your genetic makeup, meaning that to some extent, you have higher chances of finding this bacterium in your gut if your relatives have them too. The other is Akkermansia. Akkermansia - which feeds on the mucus that lines your gut, promoting its production which strengthens your intestinal barrier (a weaker gut lining is detected in people with obesity). These microbes also produce acetate, a short-chain fatty acid that helps regulate body fat stores and appetite. To assist in boosting the abundance of this bacteria you can intake ‘prebiotic’ foods that fuel their activities, such as Cranberries, Black tea, Fish Oil, Bamboo Shoots and Flaxseeds. You most likely take them in already, but an increase in them will assist even more. However, Dysbiosis of the gut microbiome can result from other factors too, like antibiotics. This type of medication is linked to weight gain because they disrupt the microbial communities in your gut, either by preventing and slowing bacterial growth, or killing them. Good news is probiotics can potentially restore gut health and help reduce weight. Although it is still under research probiotic and prebiotic rich food or supplements can assist in over all gut health especially regarding antibiotics. Gut Microbiome Direct effect on Gut Health: The gut microbiome can also affect gut heath in the form of communication of digestion and therefore, resulting in IBS and other intestinal issues. A healthy gut microbiome aids in controlling gut health by communicating with the intestinal cells, digesting certain foods, and preventing disease-causing bacteria from sticking to the intestinal walls. When individuals suffer from bloating, cramps, and abdominal pain that is associated with IBS or other intestinal issues, it could be caused by the microbes producing a lot of gas and other chemicals, which contribute to the symptoms of intestinal discomfort. However, Certain Bifidobacteria and Lactobacilli, which are found in probiotics and yogurt, can help seal gaps between intestinal cells and prevent disease-causing bacteria from sticking to the intestinal wall. In fact, taking certain probiotics that contain Bifidobacteria and Lactobacilli can reduce symptoms of IBS and improve overall gut health. The Heart A recent study in 1,500 people found that the gut microbiome played an important role in promoting “good” HDL cholesterol and triglycerides. However, Certain bacteria within the gut microbiome can produce chemicals that may block arteries and lead to heart disease. Such as the chemical TMAO which is produced in the conversion of choline and L-carnitine, both of which are nutrients found in red meat and other animal-based food sources. This is not to say you will have a heart attack after eating a piece of red meat, but those suffering from a high cholesterol may be interested at looking into what they eat and where their Gut Health is and can be assisted by an intake of probiotics particularly that with Lactobacilli which may help reduce cholesterol. Blood Sugar Levels Our gut microbiota is constantly changing due to factors like what we eat and drink, our blood sugar levels, and our physical activity level. The bacteria in your gut are vital to your overall health, and even more important when it comes to your blood sugar levels. Over 90% of our serotonin is produced in the gut, and unfortunately that means that the bacteria in your gut can impact our serotonin, which can negatively influence blood sugar levels. The unhealthier foods like refined carbohydrates and sugar we eat, combined with a lack of physical exercise can cause our gut health to decline. When if our gut health is not up to standard, it can not only increase the risk for type-2 diabetes, but it can also set us at risk for other health issues like obesity, heart disease, heart attack, and stroke. This happens when you eat a high-fat diet that causes these bacteria to leak out of the gut. This can trigger an inflammatory response that can lead to insulin resistance. Therefore, gut microbiome plays an important role in controlling and regulating our blood sugar levels. The good news is that you can manage your gut health by reinstating healthy bacteria which can help you to balance the microbes in the digestive tract, which can prevent serious health issues such as diabetes, insulin resistance, high cholesterol, high blood pressure and skin disorders. However, this discovery is very recent and there is still much ongoing research looking into which bacteria affects it and how we can better regulate it, but it is believed that pro and prebiotics aid in stabilisation and digestive enzymes which all aid in balancing blood sugar levels. Complexion: The skin is the largest organ we have. If the body cannot discard wastes through the GI tract, as much as 50% of the toxins are reabsorbed through the blood stream and released through the pores in the skin, often causing acne and cystic eruptions and boils. Improving the gut health dramatically increases skin health and beauty.