SUPPLEMENT SPOTLIGHT

Collagen is a protein that's naturally found in the human body. It helps make up the skin, bones, and cartilage. However, as we age, the body's collagen production breaks down. Although research is ongoing, some experts suggest that adding a collagen supplement or eating more collagen-rich foods may support skin, nail, joint, muscle, and bone health.

1. May Improve Skin Health

As collagen depletes from the body with age, research suggests that supplementing with collagen may increase skin elasticity and boost skin hydration. Another study found that ingesting collagen supplements for four to 24 weeks may combat aging by reducing wrinkles and improving elasticity and hydration. Collagen supplements may also help the body produce more elastin, a protein that makes the skin more elastic and resilient.

2. May Relieve Joint Pain

Studies show consuming collagen may help soothe joint pain and other symptoms related to arthritis. Taking a collagen supplement daily may also trigger collagen growth in joint cartilage, ultimately slowing the progression of osteoarthritis (degenerative disease causing joints to lose cartilage).

3. May Prevent Bone Loss

Collagen supplements may benefit osteoporosis (loss of bone mass and bone mineral density) by reducing symptoms like stiffness and pain. However, most of the research includes participants at a higher risk of osteoporosis, like postmenopausal women (those who have gone through menopause, the time when the menstrual cycle stops).

4. May Increase Muscle Mass

Collagen supplements may support muscle proteins, like creatine, that offer fuel for muscles and may improve muscle mass. In one study, male participants taking collagen supplements experienced gains in muscle mass and strength and improved body composition after exercising. Other research suggests that combining resistance (strength) training with collagen supplementation was more successful in increasing muscle strength than resistance training alone.

5. May Promote Heart Health

Collagen may support the arteries, which are blood vessels that transport blood from the heart to the body, preventing them from weakening and narrowing. Research also found that taking a collagen supplement twice daily for six months improved participants' levels of beneficial high-density lipoprotein (HDL) cholesterol (HDL) and reduced artery stiffness.

6. May Improve Gut Health

Collagen is made of amino acids, like glycine and glutamine, which support the digestive tract lining and overall gut health. Collagen supplements may protect the intestinal barrier from bacteria and other harmful microorganisms.

7. May Strengthen Hair and Nails

Collagen contains amino acids like keratin, which form hair, nails, and skin. Research is still limited regarding hair growth, though one study found that taking collagen supplements for 12 weeks resulted in less hair breakage for female participants. Collagen supplements may help with brittle nail syndrome, when nails become rough and start to peel. One study showed that taking 2.5 grams of collagen supplements daily for 24 weeks led to nail growth and improved appearance.

8. May Help Support Weight Loss

While research on collagen and weight loss is still emerging, experts are starting to understand how the protein may support satiety, the satisfied feeling of fullness. Because feeling full can lead to eating less and potentially result in weight loss, researchers looked at how taking marine collagen supplements may help. They found that taking a collagen supplement daily for 12 weeks may reduce body fat mass and fat percentage.

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MEDICAL MINUTE

The Importance of Building and Maintaining Muscle Throughout Your Lifespan

Research has shed light on the critical role that muscle plays in our overall health, longevity, and quality of life – including health span. So, let’s explore the importance of muscle maintenance, strategies to build and maintain muscle effectively, and debunk some common myths around muscle mass.

The Biological Role of Muscle Mass

‍Muscle mass represents more than just physical strength or athletic prowess; it is a vital component of the human body that significantly influences our overall health. Yet, as we age, we naturally lose muscle mass in a process called sarcopenia, which can start as early as our 30s, and accelerates after the age of 50. This loss of muscle mass and strength can lead to frailty, reduced mobility, falls, and decreased independence.

‍Muscle plays several crucial roles in the body. First and foremost, it contributes to movement and stability, enabling all bodily movements from walking to lifting to breathing. It provides stability to joints, helping to maintain balance and prevent falls – particularly in older age.

‍Muscles are metabolically active, meaning they burn calories even at rest. So, maintaining or increasing muscle mass can aid in weight management by increasing basal metabolic rate (BMR). With a higher BMR, you burn more calories throughout the day, which can help prevent obesity and related conditions, like heart disease and type 2 diabetes.

‍Muscle also plays a critical role in glucose metabolism. Muscles store glucose in the form of glycogen, a type of sugar. When blood sugar levels rise, our muscles take up glucose from the blood and store it – creating a reservoir of energy while helping to regulate blood sugar levels. This function is essential in managing and preventing metabolic conditions, such as diabetes.

‍Recent research has shown that muscles produce and release small proteins called myokines when contracting, which have anti-inflammatory effects and can boost our immune function. The physical stress from exercise stimulates our bones to increase in density, which can prevent osteoporosis. Muscles and mobility are required for physical exercise, and strong muscles provide better support for our bones, reducing the risk of fractures.

How to Build and Maintain Muscle

‍To build and maintain healthy muscle requires a two-pronged approach: resistance training and protein-rich nutrition.

‍Resistance Training: Research shows that resistance or strength training is the most effective way to build and maintain muscle mass. This type of exercise involves working against a force, whether it's weights, resistance bands, or your own body weight. Resistance training not only builds muscle, but also strengthens bones, which is vital for preventing osteoporosis, a common condition in older adults.

‍The American College of Sports Medicine recommends adults engage in resistance training at least two days per week, targeting all major muscle groups. However, if you're new to resistance training, start slowly and work your way up to more days, reps, and/or weight. Consulting with a personal trainer, fitness professional, or even a physical therapist can provide guidance on safe and effective workouts for your body.

‍Protein-Rich Nutrition: Protein is a key macronutrient for muscle health. It provides the amino acids that your body uses to repair and build new muscle tissue, especially after resistance training. As we age, our bodies become less efficient at processing protein, meaning older adults may need more protein than their younger counterparts.

What to Eat for Better Muscle Growth and Maintenance

‍The right nutrition for your body can significantly support muscle growth and maintenance. We know that protein is critical for muscle health. High-quality protein sources are as important as the distribution of protein intake throughout the day, given your body can only utilize a certain amount at one time for muscle synthesis.

‍Animal products are excellent sources of complete proteins, meaning they contain all nine essential amino acids that our bodies cannot produce on their own. Lean meats like chicken, turkey, and lean cuts of beef or pork are high in protein and contain essential nutrients like iron and vitamin B12. Fish, especially oily fish like salmon, mackerel, and tuna, are not only high in protein but also rich in heart-healthy omega-3 fatty acids. Eggs are a very good source of high-quality protein, with the added advantage of being rich in vitamins and minerals. If you can tolerate dairy and lactose, milk, cheese, and yogurt are all good sources of protein. Some patients may benefit from choosing low-fat or non-fat versions to avoid excessive saturated fat.

‍For those following a vegan or vegetarian diet, there are plenty of plant-based sources of protein, as well. And while most plant proteins are not ‘complete,’ combining different plant proteins throughout the day can ensure you get all the essential amino acids. Legumes (beans, lentils, and peas) are high in both protein and fiber. They're also excellent sources of iron and potassium. Soybeans and soy products like tofu, tempeh, and edamame are some of the few plant-based sources of complete protein. They're also rich in fiber and micronutrients. Quinoa is also a complete protein, providing all nine essential amino acids. It's also high in fiber and various vitamins and minerals. Almonds, peanuts, chia seeds, flax seeds, and hemp seeds are high in protein and healthy fats. Foods like brown rice, oatmeal, and whole grain bread are not only sources of protein but also provide valuable fiber and complex carbohydrates. While vegetables generally don’t have a particularly high concentration of protein, some, like spinach, broccoli, and Brussels sprouts, do contain a decent amount.

‍Bear in mind that your protein needs can vary based on factors like age, sex, activity level, and health status. A balanced diet that includes a variety of different protein sources can help ensure you're getting all the amino acids and nutrients you need for optimal health, which your genetics helps to inform. Always consult a healthcare professional or dietitian for personalized advice.

What is ‘Sarcopenia’ and How to Prevent It

‍Sarcopenia is a condition characterized by the loss of muscle mass, strength, and function with age. As we age, our bodies naturally lose muscle mass and function, a process that can begin as early as our 30s. This is partly due to changes in muscle metabolism and a reduction in the body's ability to synthesize proteins efficiently.

A sedentary lifestyle accelerates muscle loss. Our muscles operate on a 'use it or lose it' principle. If we don't regularly challenge our muscles through physical activity, they lose their strength and mass over time. Hormones like testosterone, growth hormone, and insulin-like growth factor play a significant role in muscle growth and maintenance. With age, levels of these hormones decrease, contributing to muscle loss. Inadequate protein and calorie intake can contribute to muscle loss. As we age, our dietary needs change, and we may require more protein to maintain muscle mass. Chronic diseases can also lead to muscle loss, either directly or indirectly, by reducing appetite, increasing inflammation, or causing fatigue that limits physical activity.

‍While sarcopenia is a natural part of aging, there are steps you can take to slow its progression including regular resistance training, adequate protein intake, healthy lifestyle choices – like avoiding smoking, limiting alcohol consumption, and managing stress, which can cause hormonal imbalances – and regular medical visits to identify underlying conditions that contribute to muscle loss.

References:

Cavalcante, B.R., Falck, R.S. & Liu-Ambrose, T. “May the Force (and Size) Be with You”: Muscle Mass and Function Are Important Risk Factors for Cognitive Decline and Dementia. J Nutr Health Aging 27, 926–928 (2023). https://doi.org/10.1007/s12603-023-2023-9

"How can strength training build healthier bodies as we age?" National Institute on Aging, Research Highlights; June 30, 2022. https://www.nia.nih.gov/news/how-can-strength-training-build-healthier-bodies-we-age

CALENDAR OF EVENTS

Mark your calendars for these upcoming events! All details are available at the front desk and on our website.

Ring Muscle-Up Workshop - February 15

CrossFit Open - February 27 - March 17

FEBRUARY BIRTHDAYS

Juliet Lamontagne Feb 13

Brandy Hershey Feb 13

Carmen Hauer Feb 14

Arianna Martin Feb 14

Michel Friederichs Feb 14

Brian O'Connor Feb 17

Steven Arenas Feb 17

Corey Richardson Feb 18

Brandi Kalafat Feb 19

Theresa Schmotzer Feb 19

Anthony Figueroa Feb 19

Melissa Medina Feb 19

Sean Clarke Feb 20

Kelsey Ress Feb 20

Ty Gray Feb 21

Amanda Mercado Feb 22

Rafael Rodriguez Gago Feb 22

Mitchelle Taylor. Feb 25

Leo Pingol Feb 26

Cory Shane Feb 27

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