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Unveil the top 6 benefits of collagen supplements for rejuvenating from the inside out. Meri Sehat explores the positive impact on skin, joints, and overall health.

Rejuvenate Inside Out: Unveiling The Top 6 Benefits Of Collagen Supplements

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Do Supplements And Herbs Cure Depression?

Introduction

As predicted earlier by the World Health Organization (WHO), major depressive disorders now account for a major illness in the world<a href="#accordion">[1]</a>, especially since the emergence of <a href="https://www.merisehat.pk/disease/covid-19">COVID-19</a>. As the pandemic rapidly swept across the globe, it induced a considerable degree of fear, worry and concern in populations at large. Additionally, social isolation and loneliness worsened mental health worldwide.&nbsp; 
&nbsp;

Major depressive disorder is a major contributor to the incidences of suicide and ischemic heart disease. Moreover, it is the second leading cause of years lived with disability (YLDs) worldwide<a href="#accordion">[2]</a>. <a href="https://www.merisehat.pk/disease/depression">Depression</a> not only affects day-to-day activities but also decreases the quality of life and well-being of people. The mood disorder can present with mild to potentially debilitating and life-threatening symptoms.&nbsp;

&nbsp;

Over the years, the increase in the prevalence of psychiatric disorders, depression, anxiety, and insomnia has led to a search for more effective treatments. For this reason, people look to manage depression with more natural remedies. Hence, treatment (often self-treatment) with supplements and herbs continues to gain popularity. But natural does not always mean safe or effective.&nbsp; 
&nbsp;

Herbal formulas are commonly prescribed for the treatment of mental illnesses. More people are now turning to herbal medications because of the various side effects, high prices, and increased relapse rates associated with prescription medications. Over the past decade, several studies have been conducted on the mechanism of action of supplements and herbal medications for treating depression, anxiety, and insomnia.&nbsp;

&nbsp;

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Understanding the role of natural remedies  in treating depression

Below are some supplements and herbs that are most widely used for the treatment of depression:&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Omega-3 fatty acids&nbsp;</h5>
	</li>
</ul>

Omega-3 fatty acids are essential fats that help with treating depression. A randomized control trial conducted on pregnant women in 2020 concluded that omega-3 fatty acids significantly improve symptoms of depression and postpartum depression<a href="#accordion">[3]</a>. Supplements containing the two omega-3 fatty acids eicosatetraenoic acid (ECA) and docosahexaenoic acid (DHA) are most effective. Omega-3 supplements containing 60% or more eicosapentaenoic acid (EPA) show an overall positive effect on treating depressing symptoms<a href="#accordion">[4]</a>. While there is a lack of research to support the argument, the supplement is a well-tolerated and considered healthy addition to your diet that may help treat the mood disorder.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>NAC (N-acetylcysteine)&nbsp;</h5>
	</li>
</ul>

NAC is a precursor of glutathione, an important antioxidant in your body. It is essential for protecting cells against oxidative damage and regulating inflammation<a href="#accordion">[5]</a>. Studies have shown that people with depression are more likely to have higher levels of inflammatory markers. Thus, taking NAC may reduce inflammation and relieve the symptoms of depression. Doses of 2 to 2.4 grams in a day are thought to help treat mental health conditions. 
&nbsp;

<ul>
	<li>
	<h5>Vitamin D&nbsp;</h5>
	</li>
</ul>

Vitamin D is an essential nutrient for the body. However, many people, especially in Pakistan don&rsquo;t have sufficient vitamin D. Studies have further shown that people with depression are deficient in vitamin D. Similarly, people with vitamin D deficiency have more severe depressive symptoms<a href="#accordion">[6]</a>. Vitamin D helps curb depression by reducing inflammation and regulating mood. A randomized control study highlighted that vitamin D supplements are beneficial for people with clinical depression<a href="#accordion">[7]</a>. Another study found that 300,000 IU of adjunctive vitamin D significantly improved the severity of illness and overall quality of life in people with clinical depression<a href="#accordion">[8]</a>. 
&nbsp;

<ul>
	<li>
	<h5>B vitamins&nbsp;</h5>
	</li>
</ul>

B vitamins play an essential role in the regulation of mood. These vitamins include folate, B12 and B6, and are needed to produce serotonin or the &ldquo;happy hormone&rdquo;. Studies have shown that a deficiency in vitamin B12 and folate increases the risk of depression. Whereas, supplementing vitamin B12 may help reduce depressive symptoms. According to a study published in 2020, low vitamin B12 levels are associated with a high risk of developing depression<a href="#accordion">[9]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Zinc&nbsp;</h5>
	</li>
</ul>

Zinc is an essential mineral for brain health and a deficiency in the mineral may increase the risk of depression and the severity of symptoms. Studies have further shown that zinc when used alongside antidepressant medications may reduce depressive symptoms.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Magnesium&nbsp;</h5>
	</li>
</ul>

Magnesium is an important mineral that may help with the symptoms of depression. A randomised study concluded that 248 mg of magnesium per day for 6 weeks can significantly reduce the symptoms of depression<a href="#accordion">[10]</a>.&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Creatine&nbsp;</h5>
	</li>
</ul>

Creatine is an organic compound that is essential for maintaining brain energy, which has shown to be involved in the development of depression. Some studies have shown that supplementing creatine can help with the symptoms of clinical depression.&nbsp; 
&nbsp;

<ul>
	<li>Rhodiola Rosea&nbsp;</li>
</ul>

Rhodiola Rosea is a popular herb that has several health benefits when taken in the form of a supplement. In addition to helping the body cope with stressful situations, the herb is known to reduce symptoms of depression. The herb when used in combination with saffron can significantly reduce depression and anxiety symptoms of mild to moderate depression<a href="#accordion">[11].</a>&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Saffron&nbsp;</h5>
	</li>
</ul>

Saffron is a spice that is commonly used in Asian foods. The spice is packed with antioxidants that have been shown to improve the symptoms of depression. While the exact mechanism behind it is unknown, studies have shown that saffron increases levels of the &ldquo;happy hormone&rdquo; in the brain 
.

<ul>
	<li>
	<h5>Ginseng&nbsp;</h5>
	</li>
</ul>

The ginseng plant has been used by the Chinese for thousands of years to help reduce the effects of stress, and improve mental clarity and energy. Derived from the plant, ginseng supplements have properties that help with low energy and motivation levels in people with depression. However, currently, there are not many studies to support the benefits of ginseng for depression&nbsp;&nbsp; 
&nbsp;

<ul>
	<li>
	<h5>Chamomile&nbsp;</h5>
	</li>
</ul>

Studies have shown that chamomile is useful in the management of depression and anxiety. The herb provides significant relief from depressive symptoms. However, there is a need for further studies to support the benefits of chamomile to treat depressive symptoms.&nbsp;

&nbsp;

Key Points

<ul>
	<li>While herbal and natural supplements may work for some people, they are not a substitute for conventional treatments. Especially, for people who also struggle with thoughts of self-harm or suicide.&nbsp;</li>
	<li>Depression is a treatable illness, and you may try different herbs and supplements, but they may have potential side effects.&nbsp;</li>
	<li>These herbs and supplements can also interact with other drugs, reducing their potency.&nbsp;</li>
	<li>If you struggle with depression or have thoughts of suicide or self-harm, seek professional help immediately.&nbsp;</li>
</ul>

&nbsp;

[1].Depressive disorder (depression). World Health Organization. Accessed May 18, 2023

[2].Ferrari, A.J., Charlson, F.J., Norman, R.E., Patten, S.B., Freedman, G., Murray, C.J., Vos, T. and Whiteford, H.A., 2013. Burden of depressive disorders by country, sex, age, and year: findings from the global burden of disease study 2010. PLoS medicine, 10(11), p.e1001547.

[3].Zhang, M.M., Zou, Y., Li, S.M., Wang, L., Sun, Y.H., Shi, L., Lu, L., Bao, Y.P. and Li, S.X., 2020. The efficacy and safety of omega-3 fatty acids on depressive symptoms in perinatal women: a meta-analysis of randomized placebo-controlled trials. Translational psychiatry, 10(1), pp.1-9.

[4].Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramanieapillai, M., Fan, B., Lu, C. and McIntyre, R.S., 2019. Efficacy of omega-3 PUFAs in depression: a meta-analysis. Translational psychiatry, 9(1), pp.1-9.

[5].Šalamon, Š., Kramar, B., Marolt, T.P., Poljšak, B. and Milisav, I., 2019. Medical and dietary uses of N-acetylcysteine. Antioxidants, 8(5), p.111.

[6].Menon, V., Kar, S.K., Suthar, N. and Nebhinani, N., 2020. Vitamin D and depression: a critical appraisal of the evidence and future directions. Indian journal of psychological medicine, 42(1), pp.11-21.

[7].Vellekkatt, F. and Menon, V., 2019. Efficacy of vitamin D supplementation in major depression: A meta-analysis of randomized controlled trials. Journal of postgraduate medicine, 65(2), p.74.

[8].Vellekkatt, F., Menon, V., Rajappa, M. and Sahoo, J., 2020. Effect of adjunctive single dose parenteral vitamin D supplementation in major depressive disorder with concurrent vitamin D deficiency: a double-blind randomized placebo-controlled trial. Journal of Psychiatric Research, 129, pp.250-256.

[9].Sangle, P., Sandhu, O., Aftab, Z., Anthony, A.T. and Khan, S., 2020. Vitamin B12 supplementation: preventing onset and improving prognosis of depression. Cureus, 12(10).

[10].Tarleton, E.K., Littenberg, B., MacLean, C.D., Kennedy, A.G. and Daley, C., 2017. Role of magnesium supplementation in the treatment of depression: A randomized clinical trial. PloS one, 12(6), p.e0180067.

[11].Bangratz, M., Abdellah, S.A., Berlin, A., Blondeau, C., Guilbot, A., Dubourdeaux, M. and Lemoine, P., 2018. A preliminary assessment of a combination of rhodiola and saffron in the management of mild–moderate depression. Neuropsychiatric disease and treatment, 14, p.1821.

Staff Writer

How To Oil Your Hair?

Overview

Due to constant exposure to the sun and artificial heat, our hair gradually starts to lose its organic lustre, strength and overall health. While consuming a nutritious diet that is rich in <a href="https://merisehat.pk/article/a-guide-to-essential-vitamins-and-micronutrients-and-should-you-be-taking-them">vitamins </a>A, E, and C, as well as collagen, reduces the impact of external damage, sometimes topical assistance becomes necessary in order to optimise and maintain hair health.&nbsp;&nbsp;

Traditionally, topical hair aid includes hair masks and oiling. For the time being, let&rsquo;s just focus on the benefits and method of application of various hair oils:&nbsp; 
&nbsp;

benefits Of Hair oiling

&nbsp;Oiling hair is an excellent method to recover hair health. It not only strengthens and nourishes, but also stimulates hair growth. It&rsquo;s got an advantage over other methods because oiling is incomplete without a scalp massage.&nbsp; 
&nbsp;

A scalp massage encourages the dilation of blood vessels, increasing blood circulation and oxygen to your hair follicles. Just using your fingertips to apply a gentle pressure to the scalp can do wonders:

<ul>
	<li>It reduces stress.</li>
	<li>It increases the thickness of hair.</li>
	<li>It dispenses nourishment (such as vitamins A, E, and C, or depending upon the oil that&rsquo;s being used) to the very base of the hair and inside the follicles.&nbsp;</li>
	<li>It eradicates dryness by deeply conditioning the scalp.&nbsp; 
	&nbsp;</li>
</ul>

<h5>1. Coconut Oil</h5>

This one&rsquo;s loaded with benefits. Are you looking for something to reduce hair loss? Well, you&rsquo;ve got it &mdash; coconut oil. It even doubles as a remedy to treat head lice.&nbsp;

Coconut oil easily absorbs into your hair due to the shape of its chemical bonds: medium-chain fatty acids that give it a long and straight structure. The fat content would also help you deal with dandruff issues by killing off fungal growth and yeast present in your scalp.&nbsp; 
Further, it&rsquo;s deeply nourishing due to high vitamin A and E levels. The vitamins would protect your hair from UV rays, which damage your hair whenever you&rsquo;re outside in the sun.&nbsp; 
Coconut oil is considered ideal for people with straight and silky hair, but it&rsquo;s equally beneficial for other hair types as well.&nbsp; 
&nbsp;

<h5>2. Mustard Oil</h5>

Mustard oil has similar benefits as coconut oil, including its deep conditioning and anti-fungal qualities. It is also used to treat inflammation such as that found in psoriasis (a skin disease that causes rough and itchy patches), folliculitis (scalp irritation due to an inflammation of hair follicle cells) and eczema.&nbsp; 
However, mustard oil might not be suitable for all hair types. It is usually recommended for curly hair.&nbsp;

<h5> 
3. Olive Oil</h5>

<div>
Olive oil is rich in antioxidants that promote hair growth. Compounds like emollients, too, are present in olive oil; they are responsible to keep your hair soft. And its fatty acid content makes olive oil a great conditioner, one that reduces split ends and increases lustre.&nbsp; 
While its benefits have been touted for thousands of centuries, olive oil is not a good fit for people with thin hair and it should NOT be applied in large quantities. The reason for this is pretty simple: the oil&rsquo;s extremely dense texture could weigh down hair or become difficult to remove once applied.&nbsp; 
And if you&rsquo;ve recently got a chemical treatment, then wait at least three days after the treatment before you apply olive oil to your hair. Otherwise, it might leave a green tint.&nbsp;
</div>

<h5> 
4. Argan Oil</h5>

<div>
Sometimes referred to as &ldquo;liquid gold&rdquo;, argan oil has numerous health benefits for the hair. It is rich in antioxidants, locks in moisture, as well as protects from sun and chemical treatment damage.&nbsp; 
Furthermore, argan oil promotes hair growth due to large quantities of Vitamin E.&nbsp; 
However, it should always be stored in dark-coloured bottles in order to maintain its properties as light can break down some of its composition.&nbsp; 
&nbsp;
</div>

Way To Oil Your Hair

<ol start="1" style="list-style-type:decimal">
	<li>Stand in front of a mirror and divide the hair into various sections.</li>
	<li>Take small quantities of the oil (about a few drops each time) into your palm or on your fingers and gently massage it in small circular motions at the base of the hair.</li>
	<li>Once all of the hair is covered, give an overall head massage with the tips of your fingers. Be gentle, though &mdash; rigorous massage can do more harm than good.</li>
	<li>Leave the oil in for a couple of hours before washing it away.&nbsp;&nbsp; 
	&nbsp;</li>
</ol>

Can You Do It Frequently? 
&nbsp;Oiling hair and giving oneself a scalp massage about once a week can help you maintain healthy hair. 
&nbsp;

Bottom Line

Choosing the right oil for yourself is tricky. Like any other experiment, it involves trial and error. But once you&rsquo;ve mastered the technique, you&rsquo;re good to go. Start by running a few searches, asking people with a similar hair texture as yours, or even just picking up a sample bottle and trying it first-hand!&nbsp;

Zuha Malik

Weight Loss Supplements Exposed

Obsessed with quick fixes and instant results? Well, I don&rsquo;t blame you. Aren&rsquo;t we all? Especially when it comes to securing the hourglass shape worthy of glossy magazine covers. The only issue is &ldquo;we don&rsquo;t have time&rdquo; for the (tried and tested) diet/exercise route.&nbsp;

So now imagine if we were to go to a pharmacy and see weight loss supplements placed strategically next to the counter. Imagine the pharmacist saying we don&rsquo;t need a prescription and that they yield magnificent results. The allure is simply undeniable. But is it love at first sight or a scam at first sight?

How do we know if they deliver on their claims or if they are just another gimmick in a crowded market? Let&rsquo;s discover the real story of these pills and potions! 
&nbsp;

Understanding weight loss supplements

Over-the-counter (OTC) weight loss supplements are readily available in pharmacies, health food stores, and online platforms without a prescription. They come in various forms, including pills, powders, and teas, claiming to aid <a href="https://merisehat.pk/article/weight-loss-supplements-exposed">weight loss</a> through mechanisms such as fat burning, appetite suppression, or metabolism boosting.

For instance, if you&rsquo;re obese, then appetite supplements can make you feel full faster or lessen your appetite so that your calorie intake is reduced and you&rsquo;re able to lose weight. Alternatively, fat-burning supplements increase the resting metabolic rate and reduce fat absorption by your body.

One of the primary concerns surrounding over-the-counter weight loss supplements is their safety. Unlike prescription medications, these supplements are not subject to rigorous testing and regulation by health authorities. As a result, their safety profiles can be uncertain, with the potential for adverse effects ranging from mild digestive issues to serious health complications. 
&nbsp;

Studies have shown that some ingredients commonly found in these weight loss pills, such as caffeine and green tea extract, may have modest effects on weight loss when combined with diet and exercise. However, the magnitude of these effects is often small, and long-term sustainability is questionable. Simply put, more research is needed to corroborate these results.

Recently, there has been growing scrutiny and calls for stricter regulation of OTC weight loss supplements. Health authorities have raised concerns about misleading marketing claims, undisclosed ingredients, and contamination with harmful substances. Despite efforts to improve transparency and oversight, challenges remain in ensuring the safety and efficacy of these products. 
&nbsp;

Some popular OTC supplements available include:<a href="#accordion">[1][2][3]</a>

<ul>
	<li>Orlistat &ndash; According to a review of controlled trials, the medication is said to provide a significant decrease in body weight. Side effects of weight loss pills include gastrointestinal issues and risk of kidney damage. It is recommended with a low-fat, low-calorie diet for adults with a BMI of 25 or above.</li>
	<li>Garcinia Cambogia &ndash; One review showed mixed results, with some people losing weight and others not. Adverse effects include nausea, headaches, and risk of liver damage.</li>
	<li>Glucomannan &ndash; It&rsquo;s not confirmed whether this fiber supplement promotes weight loss or not. Side effects include feeling bloated. It is generally recommended for females, especially when combined with garcinia cambogia.</li>
	<li>Conjugated Linoleic Acid &ndash; Believed to promote weight loss, this supplement may also lower HDL cholesterol levels and some people have even experienced greater insulin resistance and heart attacks after taking it.</li>
	<li>Green Tea &ndash; Consumed as a pill or in beverage form, it reportedly aids metabolism. It may also have an antioxidant, anti-inflammatory, and anti-cardiovascular effect. However, there is little research on its long-term effectiveness for weight loss. 
	&nbsp;</li>
</ul>

Note: The FDA has banned certain drugs for consumer use, including sibutramine and lorcaserin. Check with your doctor before buying these drugs. 
&nbsp;

If you&rsquo;re considering any of these products, it&#39;s essential to approach them with caution and skepticism. Remember, they&rsquo;re not medicines that would help treat or cure your condition.

Consulting with a healthcare professional before starting any new supplement regimen is advisable, especially if you have any underlying health conditions and allergies or if you&rsquo;re taking medications. You should also reconsider buying and using weight loss supplements if you&rsquo;re pregnant or breastfeeding.<a href="#accordion">[1]</a>

You may need to take a few vitamins and minerals, such as B-complex, multivitamins, iron, and magnesium, to give your body the extra boost it needs to ensure it keeps functioning effectively for weight loss.<a href="#accordion">[3]</a>

However, focusing on sustainable lifestyle changes, such as a balanced diet and regular exercise, remains the cornerstone of successful weight management. According to the CDC, losing 1-2 pounds per week through lifestyle modifications is a more sustainable option than shedding weight quickly.<a href="#accordion">[4]</a> 
&nbsp;

Conclusion

While some ingredients may offer modest benefits, the overall landscape of over-the-counter weight loss supplements is fraught with uncertainty. As consumers, it&#39;s crucial to be informed and prioritize evidence-based approaches to achieve long-term health and wellness goals. 
&nbsp;

<ul>
	<li>Over-the-counter weight loss supplements are widely accessible in various forms, including pills, powders, and teas, marketed to aid weight loss through mechanisms such as fat burning, appetite suppression, or metabolism boosting.</li>
	<li>Unlike prescription medications, they are not subject to rigorous testing and regulation by health authorities, raising concerns about their safety. Adverse effects, ranging from mild digestive issues to serious health complications, may occur.</li>
	<li>Efforts to improve transparency and oversight are underway, but concerns persist.</li>
	<li>Consult your doctor before starting any new supplement regimen, especially if you have any underlying health conditions or are taking medications.</li>
	<li>Sustainable lifestyle changes, such as a balanced diet and regular exercise, remain the cornerstone of successful weight management.</li>
</ul>

[1] Malia Frey MA. Your complete guide to weight loss pills and supplements. Verywell Fit. Accessed April 2, 2024

[2] Kubala J. 12 over-the-counter appetite suppressants reviewed. Healthline. September 25, 2018. Accessed April 2, 2024.

[3] Cafasso J. What are the best nutrients to boost your metabolism? Healthline. February 6, 2023. Accessed April 2, 2024.

[4] A guide to the top weight loss supplements in 2024. Forbes. April 1, 2024. Accessed April 2, 2024.

Shermeen Zuberi

Collagen: Your Ticket to Radiant Skin and Strong Joints!

Hey there, fellow health enthusiasts! Ever wondered what makes your skin stay plump and your joints move without a creak? It&#39;s all thanks to our body&#39;s best-kept secret: collagen! Think of it as your body&#39;s natural glue that holds everything together, from your skin to your bones. Let&#39;s dive into the fascinating world of collagen and explore why it&#39;s the real MVP of your health and beauty routine. 
&nbsp;

Benefits Galore

Imagine collagen as the scaffolding that keeps your body&#39;s structure intact. It&#39;s the most abundant protein in our bodies, giving structure and elasticity to our skin, tendons, ligaments, and even our bones. It&#39;s like the superhero costume that keeps everything tight, smooth, and working smoothly. 
&nbsp;

<h5>Benefits Galore</h5>

<ol>
	<li>&nbsp;Glowing Skin: You know that youthful, plump skin we all adore? Collagen is the secret sauce behind it. As we age, our collagen production takes a dip, resulting in those pesky wrinkles and sagging skin. By incorporating collagen into your routine, you&#39;re giving your skin the boost it needs to stay radiant and firm. Hello, fountain of youth!</li>
	<li>&nbsp;Joint Support: Ever felt like your joints could use a little extra love, especially after a workout? Collagen is your go-to ally. It provides the cushioning your joints need to stay flexible and pain-free. Whether you&#39;re an athlete or just someone who wants to dance through life, collagen has your back... and knees, and hips!</li>
	<li>&nbsp;Hair And Nails: Want strong, luscious hair and nails that are the envy of everyone? Collagen plays a role here too. It helps your hair grow thicker and stronger while keeping your nails from becoming brittle. Say goodbye to bad hair days and chipped nails!</li>
	<li>&nbsp;Gut Health: Who knew that collagen could also be a gut hero? Collagen contains amino acids that support a healthy gut lining, which can help soothe digestive issues and promote a happy belly.</li>
	<li>&nbsp;Muscle Mass: Fitness buffs, this one&#39;s for you! Collagen supports muscle growth and repair, making it a fantastic supplement to complement your workouts. Show off those gains with pride! 
	&nbsp;</li>
</ol>

<h5>How To Get Your Collagen Fix</h5>

<ol>
	<li>&nbsp;Diet: Load up on collagen-rich foods like bone broth, chicken skin, fish, and egg whites. These natural sources provide your body with the building blocks it needs to produce collagen.</li>
	<li>&nbsp;Supplements: Collagen supplements come in various forms &ndash; powders, pills, and even gummies. They&#39;re an easy way to boost your collagen intake, especially if your diet falls a bit short.</li>
	<li>&nbsp;Skincare: Check out skincare products that contain collagen-boosting ingredients like Vitamin C and hyaluronic acid. Your skin will thank you for the extra TLC!</li>
	<li>&nbsp;Stay Hydrated: Collagen loves water, so make sure you&#39;re staying hydrated. Water helps keep your skin plump and supports the overall health of your body&#39;s collagen. 
	&nbsp;</li>
</ol>

Collagen is the real deal when it comes to maintaining vibrant skin, strong joints, and overall well-being. It&#39;s the superhero protein that keeps you looking and feeling your best, no matter your age or lifestyle. So go ahead, embrace the collagen goodness &ndash; your body will thank you with a radiant glow and a skip in your step!

Umna Salah

The Fountain Of Youth: Exploring The Benefits Of Collagen Supplementation For Older Adults

Aging is a natural part of life, but the desire to maintain a vibrant and active lifestyle doesn&#39;t diminish with the years. As we grow older, our bodies undergo various changes that can impact our skin, joints, bones, and overall health. In this quest for vitality, <a href="https://merisehat.pk/article/collagen-the-secret-to-healthy-skin-hair-and-bones">collagen</a> supplementation has emerged as a promising solution. In this article, we delve into the science behind collagen and its potential benefits for older adults, exploring how this protein can contribute to healthy aging and improved quality of life. 
&nbsp;

Collagen is a structural protein that forms the foundation of our skin, bones, muscles, tendons, and ligaments. Think of it as the glue that holds our body together. However, as we age, our body&#39;s natural collagen production begins to decline, leading to visible signs of aging such as wrinkles, joint discomfort, and decreased skin elasticity.

Collagen is made up of amino acids like proline, glycine, and hydroxyproline. These amino acids play a crucial role in maintaining the strength, elasticity, and regeneration of various tissues in our body. While our bodies do produce collagen naturally, external factors like UV exposure, poor diet, and smoking can accelerate its degradation. 
&nbsp;

Benefits Of Collagen For Older Adults

<ol>
	<li>Skin Health: Wrinkles, fine lines, and sagging skin are common concerns as we age. Collagen supplementation can help address these issues by promoting skin hydration, elasticity, and firmness. Clinical studies have shown that collagen peptides, derived from sources like bovine or marine collagen, can improve skin moisture, reduce wrinkles, and enhance skin texture. 
	&nbsp;</li>
	<li>Joint Support: As joints age, they can become less flexible and prone to discomfort. Collagen is a vital component of cartilage, the cushioning material between our joints. By supplementing with collagen, older adults can potentially experience reduced joint pain and improved mobility. Research suggests that collagen supplements may help alleviate symptoms of osteoarthritis and support overall joint health. 
	&nbsp;</li>
	<li>Bone Density: Osteoporosis, characterized by decreased bone density and an increased risk of fractures, is a significant concern for older adults. Collagen plays a role in bone health by providing the framework for mineral deposition. Some studies suggest that collagen supplementation, in combination with other bone-supporting nutrients, may contribute to enhanced bone density and reduced fracture risk. 
	&nbsp;</li>
	<li>Muscle Mass and Strength: Sarcopenia, the age-related loss of muscle mass and strength, can impact overall mobility and independence. Collagen contains essential amino acids that support muscle protein synthesis and growth. While collagen alone may not replace the need for regular exercise, it could be a valuable addition to a comprehensive approach to maintaining muscle health in older adults. 
	&nbsp;</li>
	<li>Digestive Health: As digestion becomes less efficient with age, gut health can be compromised. Collagen contains specific amino acids like glycine and glutamine that support the gut lining&#39;s integrity and aid in digestion. This can help alleviate symptoms of digestive discomfort and improve nutrient absorption. 
	&nbsp;</li>
</ol>

Selecting a high-quality collagen supplement is crucial to reaping its benefits. When shopping for collagen supplements, consider the following factors: 
&nbsp;

<ol>
	<li>Source: Collagen can be sourced from bovine (cattle), marine (fish), or other animal-derived sources. Choose a source that aligns with your dietary preferences and potential allergens.</li>
	<li>Type Of Collagen: Different types of collagen (Type I, II, III, etc.) have varying benefits. Type I collagen is the most abundant in the body and is beneficial for skin, bones, and tendons. Type II collagen is specifically beneficial for joint health.</li>
	<li>Bioavailability: Look for supplements that contain hydrolyzed collagen or collagen peptides. These forms are broken down into smaller, easily absorbable molecules, enhancing their bioavailability.</li>
	<li>Additional Nutrients: Some collagen supplements include other beneficial nutrients like vitamin C, which is essential for collagen synthesis, or hyaluronic acid, which supports skin hydration. 
	&nbsp;</li>
</ol>

Before incorporating any new supplement into your routine, it&#39;s advisable to consult a healthcare professional, especially if you have underlying health conditions or are taking medications. A healthcare provider can offer personalized guidance based on your individual needs and goals. 
&nbsp;

Collagen supplementation holds promise as a natural approach to promoting healthy aging in older adults. Its potential benefits span across skin health, joint support, bone density, muscle strength, and even digestive well-being. While collagen is not a magic elixir that halts the aging process, scientific research suggests that it can play a valuable role in enhancing the overall quality of life for older adults. As with any supplement, making informed choices and consulting a healthcare professional are essential steps to ensure that collagen supplementation aligns with your health goals and needs.

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Dopamine Detox: How To Fix Your Screen Addiction

With our modern, tech-dependent lifestyles, we cannot escape our screens &mdash; whether on our smartphones, computers or televisions. And as a result of this massive overexposure to that bright blinking light that connects us to the world, our eyes and our overall health suffer the most.&nbsp;

Spending <a href="https://merisehat.pk/article/the-effects-of-prolonged-screen-exposure" target="_blank">excessive hours in front of a screen can have several negative effects</a> on your eyes. These effects may be short-term or may even present themselves in long-term issues. Some of the most common effects of prolonged screen time include:

&nbsp;

effects of prolonged screen time

<ul>
	<li>
	<h5>Fatigue</h5>
	</li>
</ul>

Staring at screens for an extended time causes your eyes to get tired. It may even give you a double vision and lead to troubles in concentrating. This discomfort of the eyes accompanied with blurred, dimmed vision and a headache is often termed as Asthenopia. 
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<ul>
	<li>
	<h5>Dryness And Irritation</h5>
	</li>
</ul>

When your eyes are open for longer durations without blinking, they tend to get irritated and dry. This in many cases not only leads to discomfort, but is also known to blur your vision. 
&nbsp;

<ul>
	<li>
	<h5>Retinal Damage</h5>
	</li>
</ul>

Fatigue and dryness may not seem that serious, but there are several other long-term issues that you may not experience right now. The blue light in our devices penetrate retina of your eyes. Prolonged exposure of the retina to the blue light may cause the photosensitive cells to overwork and cause early age-related macular degeneration. This can not only cause weak eyesight but also lead to complete loss of sight in severe cases. 
&nbsp;

Like the old times, no one can just shy away or completely restrict their screen exposure, but what we can do is be smart about it. If screens cannot be turned off, then you can take the right measures to reduce blue-light emission to your eyes.

Steps for betterment

You can take the following steps to improve your eye health:

<ul>
	<li>Break Your Focus</li>
</ul>

An ideal duration to break your concentration is after 30 minutes. Walk around. Look at other things, let your eyes relax.

<ul>
	<li>Longer Hours, Bigger Screen</li>
</ul>

Your eyes are put at a lot more strain when the screen that you are using is small. If you are someone who spends longer hours on their phones, switch to tablet. Similarly, for work try to switch to a bigger monitor for a better view without having to squint your eyes.

<ul>
	<li>Blue Light Filter</li>
</ul>

An ideal approach to this would not only include turning on the eye-comfort shield on your screens, but also to make use of blue-light specs. These specs inhibit the penetration of blue light into your eyes.

<ul>
	<li>Switch To Grayscale</li>
</ul>

iOS and Android phones offer you the option of turning your phone&rsquo;s display grey. This is perfect for nighttime; by taking away the visual appeal of the phones, you are bound to put your phone down eventually.

<ul>
	<li>Exercise</li>
</ul>

<div>This may seem a little farfetched, but increased screen time comes at an expense of lower physical activity. Working out ensures that your body is functioning the way it is supposed to, giving your brain necessary endorphins, and most importantly, giving your eyes rest.</div>

<div>&nbsp;</div>

At the end of the day, hard choices are to be made for the betterment of your body. Screens are not bad for us, prolonged use of anything can have a bad impact on our body. Balance is the key to living a healthy, long life.

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Collagen: The Secret To Healthy Skin, Hair And Bones

Collagen supplements are quite the fad nowadays. Everywhere you go, there are advertisements suggesting you should take them for better skin, hair and nails.&nbsp;

Some people add collagen powders to their morning tea and coffee, while others take it in tablet form. But what really is collagen? Are collagen supplements even beneficial? And what role does collagen play in our bodies?&nbsp; 
&nbsp;

Collagen is a type of protein that the cells in our body synthesize. It is responsible for maintaining overall good health of skin, bones, joints, hair and nails. As people age, the level of collagen in our bodies starts to fall and it becomes increasingly difficult for the body to synthesize. The diet that we take in does not have enough collagen. To increase levels of this protein, some advocates recommend taking supplements for collagen. 
&nbsp;

Affects on skin

Collagen provides strength and elasticity. These two components are responsible for the youthful and healthy appearance of the skin. Collagen also plays an important role in skin renewal, where dead cells are shed and replaced with new cells. 
&nbsp;

With normal aging, collagen production starts declining as well as other important proteins that are involved in metabolic processes. After the age of 40, collagen levels drastically start to fall. When this happens, skin becomes weaker, and fibers break which gives the skin an overall unhealthy look. Fine lines and wrinkles also start to show up. Secondly, the rate at which new cells are replaced also slows down which leads to skin losing its freshness.

Other symptoms of diminishing collagen are the ashy appearance of skin and saggy skin. 
&nbsp;

Sources for Collagen

Animals are rich sources of collagen as it&rsquo;s concentrated in the skin and joints of animals.

Some of the foods rich in collagen are: 
&nbsp;

<ul dir="ltr">
	<li>Bone Broth: It is made of connective tissues and is rich in magnesium, calcium and other amino acids.</li>
	<li>Chicken: Chicken has an ample amount of connective tissue, and makes for a very famous collagen-rich food.</li>
	<li>Egg Whites: Egg whites contain proline, an amino acid responsible for collagen production. They don&rsquo;t contain connective tissues.</li>
	<li>Citrus Fruits: Foods rich in Vitamin C result in the production of pro-collagen. Pro-collagen is the precursor of collagen. These foods include grapefruit, oranges and limes.</li>
	<li>Beans: The amino acids required for the formation of collagen are frequently found in beans, a high-protein meal. Furthermore, several of them are abundant in copper, a nutrient also required for the formation of collagen. 
	&nbsp;</li>
</ul>

According to a few studies, collagen supplements can be beneficial. It can improve skin health and overall appearance. Hydrolyzed collagen is commonly used in collagen supplements, which helps in the faster absorption of proteins in cells. Supplemental collagen may assist to improve osteoarthritis symptoms as well as the health of the skin and skeletal system. They are regarded as safe on their own, but they might also include other components that not everyone should consume. 
&nbsp;

Connective tissue, skin, tendons, bones and cartilage are all rich in collagen. It supports tissues structurally and helps in other bodily functions like tissue repair and cell-to-cell communication.

Your body naturally produces collagen, but you may also ingest it through supplements and specific meals, which may <a href="https://merisehat.pk/article/vitamin-c-lemonade-for-skin">improve the health of your skin</a>, bones, and other body parts.

Namwer Rao

Bovine Collagen And Its Surprising Benefits

Picture this: a secret ingredient derived from the depths of nature that holds the potential to enhance your beauty and well-being. Enter bovine collagen, an exciting element that&#39;s creating a buzz in the health and beauty world. Curious to know more? Let&#39;s dive into the world of bovine collagen, its origins, and the remarkable benefits it brings to the table (and your skin)! 
&nbsp;

Marvelous Benefits Of Bovine Collagen

Bovine collagen, in simple terms, is <a href="https://merisehat.pk/article/collagen-the-secret-to-healthy-skin-hair-and-bones">collagen</a> sourced from cows. It&#39;s extracted from their skin, bones, and connective tissues, and processed into a fine powder or supplement form. This natural protein is packed with amino acids &ndash; the building blocks of life &ndash; that are essential for maintaining our skin&#39;s elasticity, joint flexibility, and overall health. 
&nbsp;

<h5>The Marvelous Benefits Of Bovine Collagen</h5>

<ol>
	<li>&nbsp;Youthful Skin: Remember that radiant, youthful skin you used to flaunt? Bovine collagen might just be the key to turning back the clock. As we age, our collagen production naturally declines, leading to wrinkles and sagging skin. Incorporating bovine collagen into your routine can help replenish your body&#39;s collagen levels, resulting in firmer, more supple skin that practically glows.</li>
	<li>&nbsp;Joint Support: Bid adieu to stiff joints and discomfort. Bovine collagen is rich in amino acids like proline and glycine, which play a significant role in supporting joint health. Regular consumption of bovine collagen can help alleviate joint pain, enhance flexibility, and even aid in the recovery of sports-related injuries.</li>
	<li>&nbsp;Strong Hair And Nails: Dreaming of hair that&#39;s the embodiment of strength and nails that refuse to chip? Bovine collagen might be your new best friend. Its amino acids contribute to the production of keratin, the protein that forms the foundation of hair and nails. Say hello to luscious locks and resilient nails that withstand the test of time.</li>
	<li>Gut Health: Surprise! Bovine collagen isn&#39;t just for your exterior. It can also work wonders for your gut. The amino acids found in bovine collagen help in repairing and maintaining the lining of your digestive tract, which in turn can alleviate issues like leaky gut and support overall digestion. 
	&nbsp;</li>
</ol>

<h5>How to Incorporate Bovine Collagen</h5>

<ol>
	<li>&nbsp;Collagen Powders And Supplements: Bovine collagen supplements are available in various forms, from powders to capsules. Adding a scoop of collagen powder to your morning smoothie or a cup of tea is a simple way to integrate it into your routine.</li>
	<li>&nbsp;Cooking: Bovine collagen powder is tasteless and odorless, making it an ideal addition to your culinary creations. Sprinkle it into soups, stews, or even baked goods for a subtle protein boost.</li>
	<li>&nbsp;Skincare: Look for skincare products that include bovine collagen to harness its benefits for your skin externally. These products can help support your skin&#39;s natural collagen production and maintain its elasticity. 
	&nbsp;</li>
</ol>

Bovine collagen isn&#39;t just a trend; it&#39;s a game-changer in the realms of beauty and wellness. With its array of benefits for your skin, joints, hair, nails, and even gut health, bovine collagen stands as a powerful ally in your pursuit of a vibrant and thriving life. So, whether you&#39;re sipping it in your morning coffee or indulging in collagen-infused skincare, rest assured that bovine collagen is here to elevate your health and beauty game to a whole new level. 
&nbsp;

In the realm of health and wellness, few substances have garnered as much attention and acclaim as collagen supplements. Often dubbed the &quot;elixir of youth,&quot; <a href="https://merisehat.pk/article/collagen-the-secret-to-healthy-skin-hair-and-bones">collagen</a> has become a staple in the routines of those seeking enhanced skin, joint health, and more. But what exactly is collagen, and what are the key benefits that have earned it such popularity? In this article, we delve into the science behind collagen and explore the top six benefits of incorporating collagen supplements into your daily regimen. 
&nbsp;

Understanding Collagen

Before we delve into the benefits, let&#39;s get to know collagen a bit better. Collagen is the most abundant protein in our bodies, serving as a crucial component of connective tissues, skin, hair, nails, and even bones. It&#39;s responsible for maintaining the structural integrity and elasticity of these vital parts, making it essential for our overall health and appearance.

As we age, however, our natural collagen production gradually declines, leading to the visible signs of aging such as wrinkles, sagging skin, and joint discomfort. This is where collagen supplements come into play, offering a potential solution to replenish and support our body&#39;s collagen levels. 
&nbsp;

Top Benefits of Collagen Supplements

<ol>
	<li>Improved Skin Elasticity And Hydration: Collagen is synonymous with youthful, plump skin. Supplementing with collagen can lead to improved skin elasticity and hydration, reducing the appearance of fine lines and wrinkles. Clinical studies have shown that collagen peptides, the smaller molecules in collagen supplements, can increase skin moisture, enhance firmness, and even promote a healthy glow. 
	&nbsp;</li>
	<li>Joint Health And Pain Relief: Are achy joints holding you back? Collagen supplements could be your solution. Collagen is a key component of cartilage, the cushioning material between joints. By bolstering collagen intake, individuals have reported reduced joint discomfort and increased mobility. This makes collagen supplements particularly appealing for those with conditions like osteoarthritis. 
	&nbsp;</li>
	<li>Stronger Hair And Nails: Collagen isn&#39;t just skin deep &ndash; it&#39;s a beauty secret for your hair and nails too. The amino acids in collagen, such as proline and arginine, contribute to hair and nail strength and growth. Say goodbye to brittle nails and lackluster locks as collagen nurtures these often-neglected aspects of beauty. 
	&nbsp;</li>
	<li>Supports Bone Density: Aging also impacts bone health, leading to decreased bone density and increased susceptibility to fractures. Collagen supplements may help address this concern. Collagen provides the framework for mineral deposition in bones, enhancing their strength and density. Coupled with adequate calcium and vitamin D intake, collagen can be an ally in maintaining bone health. 
	&nbsp;</li>
	<li>Muscle Mass And Metabolism: As we age, preserving muscle mass becomes crucial. Collagen contains the amino acid glycine, which aids muscle protein synthesis and growth. Including collagen supplements in a balanced diet and exercise regimen can help maintain muscle mass, potentially boosting metabolism and promoting a healthier body composition. 
	&nbsp;</li>
	<li>Gut Health And Digestion: It turns out that collagen isn&#39;t just beneficial for external beauty and physical health. The amino acids in collagen, particularly glycine, have been shown to support a healthy gut lining. This can help soothe digestive discomfort, reduce inflammation, and improve nutrient absorption. 
	&nbsp;</li>
</ol>

The market is teeming with collagen supplements, each claiming to offer the best results. To ensure you make an informed choice, consider these factors:

<ul>
	<li>Source: Collagen can be sourced from bovine (cattle), marine (fish), or even plant-based sources. Choose one that aligns with your dietary preferences and potential allergens.</li>
	<li>Type: Different types of collagens (Type I, II, III, etc.) have specific benefits. Type I collagen is the most common and supports skin, bones, and tendons. Type II is beneficial for joint health.</li>
	<li>Bioavailability: Opt for supplements that offer hydrolysed collagen or collagen peptides. These forms are broken down into smaller, easily absorbable molecules, maximizing their bioavailability.</li>
	<li>Additional Ingredients: Some collagen supplements include complementary nutrients like vitamin C, which supports collagen synthesis, or hyaluronic acid, which aids in skin hydration. 
	&nbsp;</li>
</ul>

Incorporating collagen supplements into your daily routine can be as seamless as mixing a scoop into your morning coffee, smoothie, or yogurt. Many supplements are flavourless and odorless, making them versatile and easy to include in various recipes.

However, it&#39;s important to note that while collagen supplements offer potential benefits, they are not a one-size-fits-all solution. Consultation with a healthcare professional before introducing any new supplement is advisable, particularly if you have underlying health conditions or are taking medications. 
&nbsp;

Collagen supplements have emerged as a powerful tool in the pursuit of healthy aging and enhanced well-being. With their potential to promote youthful skin, joint comfort, strong hair and nails, bone density, muscle mass, and gut health, collagen supplements offer a holistic approach to supporting various aspects of your health.

Remember, while the benefits of collagen are promising, they are just one piece of the puzzle. A balanced diet, regular exercise, proper hydration, and overall self-care play equally essential roles in maintaining your overall health and vitality. By understanding collagen&#39;s benefits and incorporating it thoughtfully into your lifestyle, you can harness its potential to unlock a new level of wellness that radiates from the inside out.