Do Collagen Supplements Really Work? Here’s What Science Says - Royal Examiner (2024)

Collagen supplements have become a major trend in health and beauty, thanks to endorsements from celebrities and influencers who claim they work wonders. But are these benefits backed by science?

Understanding Collagen

Collagen is a key protein in our bodies, making up about a third of our total protein content. It gives structure to our skin, hair, nails, bones, and tendons and helps maintain skin elasticity and hydration alongside elastin and hyaluronic acid. Normally, our body produces collagen from amino acids found in protein-rich foods like meat, fish, and bone broth. However, aging and lifestyle factors like smoking, sun exposure, and poor diet can reduce collagen production, leading to wrinkles, sagging skin, and joint pain.

What the Research Says

Scientific research on collagen supplements has focused primarily on two main areas: skin health and joint function. Although many of these studies are still in the early stages, some evidence suggests collagen supplements could be beneficial.

1. Skin Health: Several studies have indicated that collagen supplements may help improve skin hydration and elasticity. For instance, randomized controlled trials have shown that participants who took collagen supplements over a period of weeks reported firmer, more elastic skin compared to those who took a placebo. This has made collagen a popular option in anti-aging routines.
2. Joint Health: Some research also points to the benefits of joint pain and mobility. Collagen supplements may help reduce discomfort in people with osteoarthritis or age-related joint issues. The protein is thought to stimulate cartilage repair and provide relief for stiff joints, making it a possible option for active individuals and older adults.

The Verdict

While early findings are encouraging, it’s important to note that research on collagen supplements is still developing. Many studies have small sample sizes or are conducted over relatively short periods. More extensive research is needed to confirm these results and to understand any long-term effects or risks.

If you’re considering trying collagen supplements, experts recommend consulting with a healthcare professional first. A balanced diet and healthy lifestyle are crucial for maintaining natural collagen levels and overall well-being.

For those struggling with trauma-related flashbacks and intrusive thoughts, finding effective treatments is critical. While therapy remains the cornerstone of recovery, researchers have uncovered a surprising tool that may help: the classic video game Tetris.

The Tetris Effect on Trauma

First documented in a 2009 study by the University of Oxford, the so-called “Tetris Effect” suggests that playing the game can help reduce intrusive memories associated with traumatic events. The theory is that Tetris engages the brain’s visual memory circuits, leaving less room for the formation or persistence of distressing memories.

This phenomenon hinges on the idea that the brain has a limited capacity to process visual and spatial memories. Playing Tetris shortly after a traumatic experienceinterrupts the brain’s natural process of consolidating memories, reducing the intensity and frequency of flashbacks.

Small Studies, Promising Results

Recent small-scale studies have provided additional support for this approach. In these studies, participants who played Tetris for about 20 minutes within 72 hours of a traumatic event reported fewer intrusive memories compared to those who did not play.

Interestingly, Tetris may also help when flashbacks occur long after the traumatic event. Studies suggest that revisiting a distressing memory followed by 20 minutes of Tetris can also reduce the frequency of intrusive thoughts.

Limitations and Future Research

While these findings are encouraging, researchers are quick to note the limitations. No studies claim that playing Tetris eliminates trauma flashbacks, and it remains unclear whether Tetris is uniquely effective or if other visually engaging games might yield similar results.

More extensive research is needed to confirm Tetris’s efficacy as a therapeutic tool and explore how it might complement traditional treatments like therapy and medication.

A Surprising Ally in Mental Health

Though it may seem unusual, Tetris offers a glimpse into how simple interventions can tap into the brain’s processing mechanisms. As research continues, this nostalgic game might become an unexpected ally in helping people manage the lasting effects of trauma.

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Herbal teas have been enjoyed for centuries, offering a delicious and soothing way to support overall health. Unlike caffeinated teas from the Camellia sinensis plant, herbal teas are made from a blend of herbs, flowers, fruits, and spices, making them a caffeine-free option packed with natural benefits. Here’s how some popular herbal teas can positively impact your well-being:

1. Improved Digestion

Herbs like ginger, peppermint, and fennel are celebrated for their digestive benefits. Peppermint tea, for instance, can help relieve bloating and indigestion by relaxing the digestive tract muscles. Ginger tea is well-known for reducing nausea and soothing the stomach, making it especially helpful for morning sickness or upset stomachs. Fennel tea aids digestion by reducing gas and easing stomach cramps, making it a good choice after meals.

2. Reduced Stress

Certain herbal teas are famous for their calming effects, helping to reduce stress and anxiety. Chamomile tea is particularly effective, containing antioxidants that bind to brain receptors, promoting a sense of relaxation and easing insomnia. Lavender tea is also widely used for its ability to soothe anxiety and encourage restful sleep. These teas can be a gentle way to unwind at the end of a stressful day.

3. Less Inflammation

Herbal teas with anti-inflammatory properties can benefit those suffering from chronic pain or inflammation. Turmeric tea is a standout, rich in curcumin, a powerful anti-inflammatory and antioxidant compound. Curcumin has been shown to help manage conditions like arthritis and reduce oxidative stress, which can contribute to inflammation. Drinking turmeric tea regularly may provide natural relief from inflammation-related discomfort.

4. Higher Immunity

For those looking to boost their immune defenses, Echinacea tea has long been praised for its immune-strengthening abilities. Echinacea is believed to help the body ward off colds and infections by enhancing immune system activity. While it’s not a miracle cure, many people turn to echinacea tea to help reduce the severity or duration of cold symptoms when they feel under the weather.

5. Enhanced Metabolism

Some herbal teas, like Rooibos tea, are packed with antioxidants that can aid in metabolism and appetite control. Rooibos contains a unique antioxidant called aspalathin, which may help regulate blood sugar levels and improve metabolic health. This can be particularly beneficial for those aiming to maintain a healthy weight or manage blood sugar fluctuations.

A Daily Ritual for Wellness

Incorporating herbal tea into your daily routine is an enjoyable way to stay hydrated and support your overall health. With so many varieties, there’s an herbal tea for almost every taste and wellness goal. Whether sipping chamomile before bed or brewing ginger tea after a meal, these natural beverages offer a comforting and beneficial addition to a balanced lifestyle.

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International Men’s Day, celebrated on November 19, highlights the importance of men prioritizing their physical and mental health. Yet, many men are falling short in key areas affecting well-being and longevity. Here’s a look at some current issues facing men and potential solutions.

The Physical Activity Gap

Many men aren’t getting enough exercise. According to the Centers for Disease Control and Prevention (CDC), only 23 percent of men meet the recommended guidelines for physical activity. This inactivity, coupled with unhealthy eating habits, can have serious consequences, including obesity. Obesity raises the risk of multiple diseases, such as prostate cancer, which is the most commonly diagnosed cancer (excluding skin cancer) in American men and the second leading cause of cancer death worldwide.

Boosting physical activity is crucial, but it can be difficult to break bad habits. To improve, experts suggest incorporating more regular exercise into daily routines, whether biking, hiking or simply taking the stairs more often.

The Reluctance to Seek Mental Health Support

Another major concern is men’s mental health. Alarmingly, men in the United States die by suicide more than 3.5 times as often as women. A significant factor in this statistic is that men are less likely to seek help for mental health struggles. Social pressure, stigma, and reluctance to appear vulnerable can stop men from getting the support they need.

Addressing this issue requires societal changes that encourage open discussions about mental health. Normalizing conversations around these topics and offering men judgment-free support could make a huge difference. Simple efforts, such as checking in on friends or family members, can be a meaningful first step.

The Power of Group Sports

Participating in group sports is one possible solution to improve physical and mental health. Engaging in activities like basketball, soccer, or a regular running club doesn’t just get men moving; it builds social connections and reduces feelings of isolation. Playing sports in a group setting has several benefits:

• Improved self-esteem through a sense of achievement and belonging
• Stable motivation to stay active, fueled by camaraderie
• Reduced stress as physical exertion relieves mental pressure
• Better self-control over unhealthy habits, like overeating or smoking
• A sense of belonging that reinforces social well-being

How You Can Help

Supporting men’s health can be as simple as starting a conversation. If you’re worried about someone, express your concerns and suggest they seek help. Many local municipalities and recreation centers offer information on joining sports leagues or wellness programs.

Movember: A Call to Action

The Movember Foundation, active since 2003, raises awareness of men’s health every November by encouraging men to grow mustaches to raise awareness and funds for health initiatives, including mental health support and cancer research. To learn more or get involved, visit us.movember.com.

Remember, a healthier, happier life isn’t out of reach. It begins with small, intentional steps—like reaching out to friends, breaking a sweat, and being open to help when needed.

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Routine health screenings are a powerful tool for maintaining good health and catching potential problems before they become serious. Proactively monitoring your health can make a big difference in your quality of life and overall wellness. Here are some essential screenings to keep on your radar:

1. Blood Pressure Check

High blood pressure, or hypertension, often develops without noticeable symptoms but can have severe consequences, like heart disease and stroke. A simple blood pressure test during regular doctor visits can help detect issues early, making it easier to manage or treat before complications arise.

2. Cholesterol Check

Elevated cholesterol levels are a major risk factor for heart disease and stroke. Health experts recommend cholesterol screening every four to six years for healthy adults, with more frequent checks if you have heart disease risk factors. People over 40 or those with a family history of high cholesterol should pay extra attention to this test.

3. Blood Sugar Test

With diabetes being a growing health concern, particularly in North America, regular blood sugar tests can help identify prediabetes or diabetes early. Early diagnosis allows for lifestyle changes and medical interventions that can prevent or delay the onset of complications. Discuss with your doctor when you should start these screenings, especially if you have a family history of diabetes or other risk factors.

4. Vision and Hearing Tests

Regular eye and hearing exams are important at any age but become increasingly crucial as you grow older. Early detection of vision or hearing problems can lead to timely treatment, improving your quality of life and preventing further decline. These tests are typically recommended every year or two, depending on your age and risk factors.

5. Cancer Screenings

Cancer screenings can be life-saving, as they often detect cancer early when it’s most treatable. The types of screenings you need depend on your age, gender, and personal and family medical history. Common recommendations include:

• Mammograms for breast cancer typically start at age 40 or earlier for high-risk individuals.
• Pap smears and HPV tests for cervical cancer usually begin at age 21.
• Colonoscopies for colorectal cancer are generally recommended starting at age 45.
• PSA tests for prostate cancer are often advised for men starting in their 50s or earlier if at higher risk.

6. Routine Immunizations

Vaccinations are vital for preventing the spread of infectious diseases and keeping your immune system strong. Adults should stay current with immunizations like the flu vaccine, tetanus-diphtheria-pertussis (Tdap) shot, and, if appropriate, the HPV vaccine. As guidelines vary based on your health status and age, discuss which vaccines are necessary with your healthcare provider.

Take Charge of Your Health

Staying on top of routine screenings and vaccinations can help you stay healthier and reduce the risk of severe health issues. Set up a regular checkup with your doctor to discuss which tests are appropriate for you based on your medical history and risk factors. Remember, taking preventive measures today can lead to a longer, healthier future.

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The 2024-2025 flu season is kicking off with a new vaccine, but this year’s shot has an unusual twist: it will target only three strains of the influenza virus, not four. This adjustment comes as the B/Yamagata lineage, one of the typical components of quadrivalent flu vaccines appears to have vanished.

What’s Missing?

According to the National Institutes of Health (NIH), the B/Yamagata virus strain hasn’t been detected in the global flu surveillance network since 2021. While the reason for its absence isn’t confirmed, experts believe widespread masking and social distancing during the COVID-19 pandemic may have severely diminished or even wiped out this strain. Despite the speculation, public health officials have not officially declared the virus extinct, and some caution that it could still resurface.

Vaccine Composition

This season’s flu vaccine will offer protection against three main strains:

• Influenza A(H1N1) pdm09
• Influenza A(H3N2)
• Influenza B/Victoria

The shift from four to three strains reflects the absence of the B/Yamagata virus. Influenza vaccines are updated each year to keep up with the virus’s rapid evolution, and experts work to predict which strains are most likely to circulate.

Flu Season: Stay Prepared

Flu season typically runs from October to May, with peak activity expected between December and February. Health authorities stress the importance of getting vaccinated early to maximize protection. Even with changes to the vaccine’s formula, it remains a crucial defense against serious illness, hospitalizations, and complications from the flu.

Get your flu shot soon and take precautions to stay healthy this winter!

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November marks Alzheimer’s Awareness Month in the United States, a time dedicated to spreading awareness about this challenging disease and supporting the millions of people affected. If you have a loved one with Alzheimer’s, communicating effectively can greatly enhance their quality of life and strengthen your connection. Here are some practical strategies to consider:

1. Create a Calm Environment

Reducing background noise is crucial when speaking with someone who has Alzheimer’s. Turn off loud TVs or music and choose a quiet place where distractions are minimal. Using a calm, gentle tone of voice and maintaining eye contact can help keep your loved one focused and engaged in the conversation.

2. Simplify Your Language

Communicating clearly is essential. Use short, simple sentences that are easy to understand. Avoid complex or abstract questions, which can be confusing. Instead, ask straightforward yes-or-no questions or provide choices, like “Would you like tea or coffee?” This makes it easier for them to process and respond.

3. Be Patient and Listen Actively

Patience is key. Give your loved one extra time to process what you’ve said and respond, and avoid the temptation to rush or interrupt them. Even small gestures of patience can reduce their stress and make your communication more effective. Listen carefully to their words and emotions, responding thoughtfully.

4. Use Non-Verbal Communication

Non-verbal cues can often be just as important as what you say. Simple gestures, facial expressions, and gentle touches on the hand or shoulder can convey warmth and understanding. Sometimes, a reassuring smile or nod can communicate comfort more effectively than words.

5. Engage in Reminiscence

Talking about familiar memories can be a wonderful way to connect. Discussing the past or reminiscing about happy times often brings comfort and a sense of security. Focus on topics they are likely to remember well, like childhood stories or family traditions, which can evoke positive feelings.

6. Validate Their Emotions and Offer Reassurance

Always acknowledge and validate your loved one’s emotions, even if their words don’t make complete sense. A simple “I understand” or “It’s okay” can go a long way in providing comfort. Offering reassurance can help reduce anxiety and make them feel more secure.

Stay Positive and Supportive

Focus on what your loved one can still do rather than on their limitations. If they make mistakes or forget something, avoid correcting or criticizing. Instead, emphasize the joy of your shared moments and celebrate any small successes. Using these communication techniques can make your conversations more meaningful and fulfilling.

For more resources and support, visit the Alzheimer’s Foundation of America at alzfdn.org.

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