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The prevalence of diabetes has skyrocketed in recent decades. Consider the following:

• An estimated 9.4 percent of the U.S. population has diabetes, and 33.9 percent has prediabetes. Together, this adds up to 100 million affected Americans (1).
• Five million people in the United States are expected to have type 1 diabetes by 2050, including roughly 600,000 children and adolescents (2).

Diabetes has reached epidemic proportions and is a familiar topic on my blog. You may have seen my 2015 article on reversing type 2 diabetes and more recently, how a fasting mimicking diet might soon be a viable treatment option for type 1 diabetes.

But what if we could prevent diabetes in the first place? Wouldn’t that be the best solution? In this article, I’ll review how gluten consumption or avoidance might affect your risk for type 1 and type 2 diabetes. We’ll start with type 1 diabetes.

The gluten–leaky gut–diabetes connection

The immune system has the important job of distinguishing foreign invaders from the body’s own tissues. When this process is disrupted, the body can start to attack some of its own cells, a condition called autoimmunity. In type 1 diabetes (T1D), the immune system attacks the beta cells of the pancreas. These beta cells are responsible for the secretion of the hormone insulin, and a loss of these cells results in unregulated blood sugar levels. Individuals with T1D must rely on insulin injections or an insulin pump to maintain blood glucose.

Pioneering researcher Dr. Alessio Fasano has spent a great deal of his career studying autoimmunity, and he believes that autoimmune diseases like T1D are preceded by a leaky gut (3). In 2006, research from his lab showed that gliadin, a protein component of gluten, can cause intestinal permeability by upregulating the molecule zonulin, even in healthy subjects (4). Diabetic-prone rats have 35 times higher zonulin levels compared to diabetic-resistant rats. They develop intestinal permeability, which is closely followed by production of autoantibodies against pancreatic beta cells and clinical signs of T1D. Similarly, zonulin upregulation seems to precede T1D diagnosis in humans (5).

Several epidemiological studies also point to a gluten–diabetes connection. Children with celiac disease have a 2.4 times greater chance of developing T1D (6). Additionally, celiac patients diagnosed later in life have a higher rate of autoimmune diseases (23.6 percent) than celiac patients who were diagnosed at a very young age (5.1 percent) (7). This suggests that longer exposures to gluten could increase the risk for developing autoimmune diseases like T1D.

What about those who are non-celiac? The evidence is limited. Studies in mice, however, may provide some clues.

More good news about a gluten-free diet: it may protect against diabetes

A gluten-free diet protects mice against type 1 diabetes

Several studies using a non-obese diabetic (NOD) mouse model of diabetes suggest that consumption of a gluten-free diet might reduce the risk of diabetes. When maintained on standard mouse chow, NOD mice have higher levels of gut mucosal inflammation and a higher incidence of diabetes (8, 9). Switching NOD mice to a gluten-free diet significantly reduces hyperglycemia and the presence of autoantibodies.

A possible microbial explanation

Intriguingly, the gluten–diabetes connection may be mediated by changes in the gut microbiota. Mice on a standard gluten-containing chow have increased abundance of Barnesellia, Bifidobacterium, and Tannerella species, while mice on a gluten-free chow had greater microbial richness and an increased abundance of Akkermansia species (10). Akkermansia muciniphila is a beneficial bacterium that feeds off the mucus layer in the gut and stimulates endocannabinoid signaling, which reduces inflammation and improves gut integrity (11). Previous studies have shown that increased levels of Akkermansia muciniphila are associated with a reduced incidence of T1D (12).

The authors write:

Gluten could contribute to the pathogenesis of T1D in the NOD mouse by decreasing Akkermansia, a genus of [the gut] microbiota that protects against T1D. Alternatively, gluten-containing diets may promote ‘‘pathogenic or diabetogenic’’ bacteria. Further experiments are needed to prove these possibilities. (10)

Regulatory T cells

The gluten-free chow group also had a higher percentage of regulatory T cells (Tregs) in the mesenteric lymph nodes (MLN) compared to the standard gluten-containing chow (10). Regulatory T cells in the MLN drain into the gut and suppress inflammatory immune responses (13).

Select case studies in humans suggest benefits for type 1 diabetes

Of course, it’s important to look beyond animal studies. One human case study from Denmark describes a six-year-old boy diagnosed with type 1 diabetes without celiac disease. His hemoglobin A1c (HbA1c), a common marker of long-term blood glucose control, was 7.8 percent at diagnosis. After adopting a gluten-free diet, HbA1c stabilized at 5.8 to 6.0 percent without the need for insulin therapy. Twenty months later, when the case study was published, he was still without daily insulin therapy and had a normal fasting blood glucose of 74 mg/dL (14). A small pilot study of children with newly diagnosed T1D found comparable results. After 12 months on a gluten-free diet, seven of 13 pediatric patients were still in partial remission, assessed by insulin-dose adjusted A1c (15).

Gluten-free diets may also be beneficial for at-risk patients who have not yet developed full-blown diabetes. A 2003 study found that high-risk individuals who adopted a gluten-free diet for six months did not reduce their T1D autoantibody levels but did significantly improve insulin secretion (16).

Has wheat become more problematic?

Farmers are constantly breeding for varieties that produce the most profit, with the least susceptibility to disease. The result is a crop that can be quite unlike its ancestral counterpart. A group of researchers in Israel tested the ability of modern wheat flour to cause diabetes and compared it to flours from several ancestral wheat landraces. They found that animals that received ancestral wheat had a lower incidence of T1D compared to animals fed the modern wheat variety (17).

This is not the first study to identify differences between modern and ancient wheats. A group of researchers in the Netherlands found that the presence of glia-ɑ9, a major immune recognition sequence of alpha-gliadins, is higher in modern wheat compared to ancient varieties. They suggest that selective wheat breeding may have inadvertently contributed to the increased prevalence of celiac disease (18).

Is there a critical window for gluten exposure?

For many years, scientists have been aware of critical periods during development in which infants are more readily influenced by certain inputs. Babies constantly put things in their mouths, effectively training their immune systems and acquiring oral tolerance to potential allergens. It certainly seems plausible that there could be an optimal time for the immune system to be exposed to certain foods, such as gluten.

I’ve talked about critical windows for gluten exposure in relation to celiac disease previously on my podcast. Epidemiological studies have suggested that there might also be a critical period for gluten exposure relative to T1D. In one study, researchers followed a cohort of children at risk for T1D from birth for an average of 4.7 years. They found that children exposed to cereal grains (including wheat, oats, barley, rye, and rice) before three months or after seven months tended to have greater pancreatic autoimmunity compared to children introduced to cereal grains between four and six months (19).

However, a randomized controlled trial published in 2011 did not support these epidemiological findings. The BABYDIET study included 150 infants with a family history of T1D and an at-risk HLA genotype. They were randomly assigned to receive their first gluten exposure at six months or 12 months of age. After three years, the two groups had no significant differences in markers of islet autoimmunity or T1D diagnoses (20).

But wait, didn’t the AHA say that gluten was protective against type 2 diabetes?

Thanks to an American Heart Association (AHA) news report, you may have seen some headlines a few months ago that concluded that gluten was protective against type 2 diabetes (T2D). In an abstract presented at an AHA meeting, they reported that people who ate the most gluten tended to have the lowest incidence of type 2 diabetes.

In my recent article on the coconut oil debacle, I discussed my concerns about industry influence in the AHA, so I won’t rehash that here. Instead, let’s look at the limitations of the evidence they cite. The study results were presented at an AHA meeting and, to my knowledge, have not yet been published in a journal, so we’ll have to go off what was included in the press release and abstract:

• The study was observational. This is not a randomized clinical trial. They simply looked at how much gluten people tended to eat and made associations with the incidence of diabetes. We could easily see how the healthy user bias might play in here. If whole grains are promoted as healthy, people who are eating the government recommended six-plus servings of grains (including gluten) may also be adhering to other healthy practices, such as exercising, eating fruits and vegetables, and avoiding smoking and excessive alcohol consumption, and thus have less risk of developing T2D.
• They relied on self-reported gluten intake. Food frequency questionnaires ask subjects to recall their consumption over a defined period in the past and are notoriously imprecise.
• There were no “gluten-abstainers.” They only looked at people eating varying doses of gluten, ranging from four to 12 grams per day. None of their participants was on a gluten-free diet.
• No dietary data. What are people who eat a low-gluten diet eating instead? Are people who are eating less gluten eating more soy, corn, and rice?
• Low strength of association. The study found only a 13 percent difference in T2D incidence between low-gluten eaters and high-gluten eaters. Given the number of subjects, this is a fairly minor association. In fact, if you look at the language in the study abstract, they make light of the fact that higher gluten consumption was associated with less incidence of T2D.
• Third variables: The one thing wheat does have going for it is that it’s a potent prebiotic, and sadly, one of the primary sources of fiber in the Standard American Diet. If you remove wheat from your diet and don’t replace it with other prebiotic fibers, your risk of diabetes could increase. This doesn’t necessarily mean that you wouldn’t be better off eating a gluten-free diet rich in other prebiotic fibers. In the abstract, the authors note: “The associations were slightly attenuated after further adjusting for cereal fiber […] but not other carbohydrate components.” I look forward to seeing the full methods published to see if fiber was one of the components included in the adjusted analysis.

The bottom line: without a robust clinical trial that addresses these limitations, the AHA should refrain from making sweeping claims that could misguide the public.

Meanwhile, animal studies are allowing us to randomize treatments and understand the mechanisms at play in T2D, which is extremely difficult to do in human nutrition studies. For example, one study found that a gluten-free diet promotes glucose tolerance in a mouse model of T2D (21). Furthermore, epidemiological studies in humans have found no association between celiac disease and T2D. If avoiding gluten was problematic, we would expect celiac patients on long-term gluten-free diets to be developing T2D.

It’s also prudent to note that a randomized crossover study found that three months of a Paleolithic (gluten-free) diet was sufficient to improve glycemic control and HbA1c in T2D patients (22). This was a pilot study, so it only had 13 patients, but I certainly look forward to seeing more research of this kind.

Summing it up

That was a lot of research! In case you got bogged down in the details, here are the major points:

Type 1 Diabetes:

• Animal studies suggest that gluten-free diets may be protective, possibly by altering the microbiome.
• Human case studies suggest that children diagnosed with T1D could benefit from a gluten-free diet.
• Modern wheat varieties are potentially more diabetogenic than ancient wheats.
• Randomized controlled trials don’t support a critical window for gluten exposure in infants to reduce the risk of developing T1D.

Type 2 Diabetes:

• An AHA report suggesting that gluten consumption is protective against T2D received a great deal of media hype, but the evidence is observational and not clear-cut.
• Animal studies suggest that gluten-free diets may improve insulin sensitivity.
• A Paleo-type diet has been shown to improve glycemic control in a small cohort of T2D patients.

Overall, my reading of the evidence and my clinical experience both favor avoiding gluten for preventing, and even potentially reversing, diabetes.

What do you make of this research? Do you know anyone with diabetes who has benefited from a gluten-free diet? Share your thoughts in the comments below.

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When it comes to stocking up on quality kitchen tools, gadgets, and specialty ingredients, it’s hard to beat Williams Sonoma. Sure, the offerings aren’t always cheap and it’s easy to quickly spend a small fortune, but that’s why we love the store’s Black Friday Sales so much. All sorts of top brands will be on discount and the items that aren’t on sale, well, then you’ll be able to take 20 percent off your total.

Here are some of the best deals.

READ MORE »

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While almost everyone and their mother will head to Target for big-screen TVs and iPhones, the rest of us know that the real Black Friday deals can be found in the kitchen gadget aisles.

Here are eight of Target’s upcoming Black Friday sales we’re more excited about.

READ MORE »

Originally Posted At: https://breakingmuscle.com/feed/rss

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With all the cooking going on, the last thing you probably want to think about is what to serve family or any overnight guests on Thanksgiving morning. Don’t fret — it doesn’t have to be complicated to be good! There are really just three simple rules to follow. Here they are, along with the best strategies and recipes to make Thanksgiving breakfast a success.

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It’s easy to get into the habit of assuming that certain things “just happen” as we get older. As the years pile up, we brace ourselves for brittle bones, expanding waistlines, failing eyesight—and a propensity for falling asleep in front of the T.V.

Statistically speaking, they do loom largely. This is what we often see around us after all. But, of course, we know it’s not the whole story. We certainly can resign ourselves to a common fate, but that’s probably not why anyone is reading today. Most people who visit this blog (and definitely those who frequent it) want more. They want something better, and they’re willing to learn, move, and eat to get it.

And as with our bodies, so with our skin…

Collagen Basics

The body’s most abundant protein comprises around a quarter of your overall protein makeup and as much as 80% of the protein in your skin alone. Of the more than 16 different types of collagen, an estimated 80-90% of collagen in the body is types 1, 2 and 3.

The premise of collagen is simple: keep the skin elastic, the hair strong, and the connecty bits nice and stretchy. Without it, your muscles, bones, connective tissues, GI tract and even blood cells would be in a tough spot. 

But that’s not always easy.

Collagen is comprised of 4 amino acids: glycine, proline, hydroxyproline, and arginine. When the collagen protein is digested, these are the individual elements left over for uptake. But in order to produce collagen within the body, we need to have good levels of glycine, proline and lysine, along with a decent amount of vitamin C as a cofactor.

Of these three, lycine is an essential amino acid, meaning the body is unable to produce it intrinsically—it must be obtained from protein-rich foods like meat, fish, dairy and legumes. Glycine and proline, on the other hand, are considered “conditional” amino acids: the body can produce them to a small extent, but most people argue that this isn’t near enough for our daily collagen needs.

Glycine, for example, is synthesized from serine and threonine at a rate of around 3 grams per day. This, in addition to between 1.5 and 3 grams glycine per day from the average diet, doesn’t quite add up to the estimated 10 grams/day required for metabolic purposes. That 4-5.5 gram gap in your daily glycine stocks is bound to hurt collagen production, and in turn undermine healthy skin, joints and musculature.

So. More collagen consumption means elevated levels of circulating amino acids, laying the foundations for healthier skin (among other things). But just how much healthier are we talking here?

What’s Really At Work Under the Surface

As the external manifestation of our health, the condition of our skin is kind of a big deal. Needless to say, the cosmetics industry has been cashing in. 

While those topical skincare products offer little effect (being that collagen molecules are larger than our skin pores), their messages at least bring our attention to the role of collagen itself. 

Wrinkles and Aging 

As we age so, too, do the mechanisms behind collagen synthesis within the body. This means a steady decline in epidermal collagen—that same compound that makes up (or used to) 80% of the protein in your skin. And with falling collagen levels, one can expect to see a loss of smoothness, firmness and buoyancy in their skin.

Happily, several of the amino acid precursors to collagen synthesis in the body can be supplied via consumables—in particular hydrolyzed collagen (aka collagen peptides) and gelatin. A 2014 study, for example, demonstrated a 20% reduction in eye wrinkles from just 8 weeks of collagen peptide supplementation, with the anti-wrinkle effects extending at least a month after supplementation was discontinued.

Another study using a different hydrolyzed collagen formulation found that daily collagen supplementation over the course of 12 weeks led to a 76% reduction in skin dryness and a 13% reduction in wrinkles. Researchers were also able to show a notable increase in collagen within the skin dermis from the supplementation—a sure sign that the collagen is being distributed where we need it most.

So far, these studies have largely focused on middle-aged to elderly females, but there’s no reason why the same results wouldn’t be seen in men and in younger members of both sexes. It’s also worth noting that there’s almost certainly a strong positive association between collagen supplementation and certain vitamins – particularly vitamin C, but also vitamins A and E. Considering vitamin C is a cofactor for collagen synthesis and regeneration of collagen in the skin, it’s not hard to see why.

As an aside, a slightly more invasive – but apparently quite safe – method of restoring collagen to the skin is via percutaneous collagen induction therapy – a roller with tiny needles that puncture the upper layer of the skin and thereby (purportedly) trigger the production of new elastin and collagen. I’ll admit the thought makes me personally mildly nauseous, but if you’re comfortable with acupuncture then it might be worth giving a try.

Skin Elasticity

Arguably, elasticity goes hand in hand with wrinkles – you can’t have one without a deficiency in the other – but it’s still worthwhile highlighting just how beneficial collagen supplementation can be for skin elasticity.

Research conducted by the same folks who gave us those anti-wrinkle studies also shows that hydrolyzed collagen given at different dosages has a similarly significant impact on skin elasticity. Sixty-nine women between the ages of 35 and 55 were given either 2.5 g or 5 g of collagen hydrolysate once a day for eight weeks, with the results showing a marked improvement in skin elasticity in both groups compared to placebo.

Another study used a “nutricosmeceutical” (say that ten times) composed of collagen peptides and antioxidants to produce a similar result in 120 healthy volunteers across 90 days of supplementation: “Overall, we demonstrated a significant increase in skin elasticity (+7.5%)…and an improvement in skin texture after daily oral consumption of the nutricosmeceutical.” (I think I’ll skip the fancy title and just stick to calling it my daily shake.)

And as unpleasant as it sounds, apparently getting more collagen in your diet should ensure a lower risk of skin cracking. That’s a relief.

Cellulite

An estimated 85-98% of post-pubescent females have cellulite. While not life-threatening or even health-compromising, many consider it a bane for  an otherwise flawless (and even fit) physique.

Admittedly, what allows fat deposits to push through and cause the wavy appearance is weakened collagen fibers. And as we know, collagen supplementation can help with that….

In a longer term clinical study, 105 women between 24 and 50 years of age were given either 2.5 g collagen peptides or a placebo over the course of 6 months. In normal weight women given the peptides, there was a decent decrease in the degree of cellulite and “reduced skin waviness,” along with improved dermal density. Interestingly, however, this beneficial effect of collagen on cellulite was less pronounced in overweight women. All the more reason to clean up your diet and get moving, too. Collagen isn’t a miracle. It’s a tool—and an effective one, especially in the right context. 

Sun Damage

There’s two ways in which the skin ages: chronologically and photologically. I may have made that last word up, but you get the idea – our skin ages whether we go out into the sun or not, but that process can be accelerated somewhat the more sun we get.

Which isn’t to say that you should cringe every time a ray of sun comes your way That would be depriving your body of essential vitamin D (along with a whole lot of enjoyment). The trick is to avoid overexposure, ensure antioxidant protection, and make your collagen intake sufficient to maintain healthy collagen levels in the skin.

The mechanism by which UV light can damage the skin is largely pinned down to a decrease in certain key antioxidants with increasing sun exposure, and a corresponding rise in malondiaidehyde—a biomarker of skin damage. Happily, both gelatin and collagen supplements have shown an ability to increase activity of the skin-protecting antioxidants and block the formation of skin-degrading malondiaidehyde.

Increasing Dietary Collagen

There’s a myriad of other ways in which higher collagen consumption can promote better skin – sleep, gut health, digestion and tissue repair are all critical for healthy skin, and collagen can in its own way enhance all of these functions. But let’s cut to the chase and talk 

Clearly, then, you need more of the stuff. Stat. But where to get your hands on the finest, most skin-supporting collagen? Let’s find out.

Bone Broth

You’re Primal, or at least Primally-inclined, so you know about bone broth, a source rich in gelatin. Gelatin contains the same amino acid makeup as collagen peptides (the amino chains just haven’t been broken down as much), making it your natural go-to for increased collagen synthesis.

If you’ve got the time, make your own bone broth from bones and meaty offcuts, or find a well-respected company that’s already made it for you. Just make sure that said broth is thick and jiggly when it’s cold.

Skin and Stringy Bits

The skin and connective tissues of any animal – land or water dwelling – contains a hefty amount of collagen (just like us humans). This means that the more crunchy cartilage bits, stringy bits, chewy bits and flappy bits you eat from that cooked animal carcass, the more collagen you’re ingesting.

Collagen Peptides

As I discussed earlier, collagen peptides are just a different name for collagen hydrolysate and hydrolyzed collagen. The Primal Kitchen® Collagen Fuel, our collagen hydrolysate powder, provides the full amino acid profile in an easy to digest form, making it even more effective than gelatin for folks who have trouble with digestion. I made it to use it myself, but I’m happy to share. 

Vitamin C

Yes, yes, I mentioned it earlier, but it’s important enough to bear repeating. Vitamin C, while not a source of collagen per se, is critical for synthesizing collagen in the body – so if you’re not getting enough from the food you eat, you need to get on that. There’s no sense wasting good collagen’s benefits. 

Thanks for reading, folks. Have you noticed any changes in your skin or otherwise after upping your collagen intake? What’s your go-to source? Be sure to share your thoughts below.

The post Collagen for Skin: The Truth Behind the Benefits appeared first on Mark’s Daily Apple.

http://www.marksdailyapple.com/

It’s easy to get into the habit of assuming that certain things “just happen” as we get older. As the years pile up, we brace ourselves for brittle bones, expanding waistlines, failing eyesight—and a propensity for falling asleep in front of the T.V.

Statistically speaking, they do loom largely. This is what we often see around us after all. But, of course, we know it’s not the whole story. We certainly can resign ourselves to a common fate, but that’s probably not why anyone is reading today. Most people who visit this blog (and definitely those who frequent it) want more. They want something better, and they’re willing to learn, move, and eat to get it.

And as with our bodies, so with our skin…

Collagen Basics

The body’s most abundant protein comprises around a quarter of your overall protein makeup and as much as 80% of the protein in your skin alone. Of the more than 16 different types of collagen, an estimated 80-90% of collagen in the body is types 1, 2 and 3.

The premise of collagen is simple: keep the skin elastic, the hair strong, and the connecty bits nice and stretchy. Without it, your muscles, bones, connective tissues, GI tract and even blood cells would be in a tough spot. 

But that’s not always easy.

Collagen is comprised of 4 amino acids: glycine, proline, hydroxyproline, and arginine. When the collagen protein is digested, these are the individual elements left over for uptake. But in order to produce collagen within the body, we need to have good levels of glycine, proline and lysine, along with a decent amount of vitamin C as a cofactor.

Of these three, lycine is an essential amino acid, meaning the body is unable to produce it intrinsically—it must be obtained from protein-rich foods like meat, fish, dairy and legumes. Glycine and proline, on the other hand, are considered “conditional” amino acids: the body can produce them to a small extent, but most people argue that this isn’t near enough for our daily collagen needs.

Glycine, for example, is synthesized from serine and threonine at a rate of around 3 grams per day. This, in addition to between 1.5 and 3 grams glycine per day from the average diet, doesn’t quite add up to the estimated 10 grams/day required for metabolic purposes. That 4-5.5 gram gap in your daily glycine stocks is bound to hurt collagen production, and in turn undermine healthy skin, joints and musculature.

So. More collagen consumption means elevated levels of circulating amino acids, laying the foundations for healthier skin (among other things). But just how much healthier are we talking here?

What’s Really At Work Under the Surface

As the external manifestation of our health, the condition of our skin is kind of a big deal. Needless to say, the cosmetics industry has been cashing in. 

While those topical skincare products offer little effect (being that collagen molecules are larger than our skin pores), their messages at least bring our attention to the role of collagen itself. 

Wrinkles and Aging 

As we age so, too, do the mechanisms behind collagen synthesis within the body. This means a steady decline in epidermal collagen—that same compound that makes up (or used to) 80% of the protein in your skin. And with falling collagen levels, one can expect to see a loss of smoothness, firmness and buoyancy in their skin.

Happily, several of the amino acid precursors to collagen synthesis in the body can be supplied via consumables—in particular hydrolyzed collagen (aka collagen peptides) and gelatin. A 2014 study, for example, demonstrated a 20% reduction in eye wrinkles from just 8 weeks of collagen peptide supplementation, with the anti-wrinkle effects extending at least a month after supplementation was discontinued.

Another study using a different hydrolyzed collagen formulation found that daily collagen supplementation over the course of 12 weeks led to a 76% reduction in skin dryness and a 13% reduction in wrinkles. Researchers were also able to show a notable increase in collagen within the skin dermis from the supplementation—a sure sign that the collagen is being distributed where we need it most.

So far, these studies have largely focused on middle-aged to elderly females, but there’s no reason why the same results wouldn’t be seen in men and in younger members of both sexes. It’s also worth noting that there’s almost certainly a strong positive association between collagen supplementation and certain vitamins – particularly vitamin C, but also vitamins A and E. Considering vitamin C is a cofactor for collagen synthesis and regeneration of collagen in the skin, it’s not hard to see why.

As an aside, a slightly more invasive – but apparently quite safe – method of restoring collagen to the skin is via percutaneous collagen induction therapy – a roller with tiny needles that puncture the upper layer of the skin and thereby (purportedly) trigger the production of new elastin and collagen. I’ll admit the thought makes me personally mildly nauseous, but if you’re comfortable with acupuncture then it might be worth giving a try.

Skin Elasticity

Arguably, elasticity goes hand in hand with wrinkles – you can’t have one without a deficiency in the other – but it’s still worthwhile highlighting just how beneficial collagen supplementation can be for skin elasticity.

Research conducted by the same folks who gave us those anti-wrinkle studies also shows that hydrolyzed collagen given at different dosages has a similarly significant impact on skin elasticity. Sixty-nine women between the ages of 35 and 55 were given either 2.5 g or 5 g of collagen hydrolysate once a day for eight weeks, with the results showing a marked improvement in skin elasticity in both groups compared to placebo.

Another study used a “nutricosmeceutical” (say that ten times) composed of collagen peptides and antioxidants to produce a similar result in 120 healthy volunteers across 90 days of supplementation: “Overall, we demonstrated a significant increase in skin elasticity (+7.5%)…and an improvement in skin texture after daily oral consumption of the nutricosmeceutical.” (I think I’ll skip the fancy title and just stick to calling it my daily shake.)

And as unpleasant as it sounds, apparently getting more collagen in your diet should ensure a lower risk of skin cracking. That’s a relief.

Cellulite

An estimated 85-98% of post-pubescent females have cellulite. While not life-threatening or even health-compromising, many consider it a bane for  an otherwise flawless (and even fit) physique.

Admittedly, what allows fat deposits to push through and cause the wavy appearance is weakened collagen fibers. And as we know, collagen supplementation can help with that….

In a longer term clinical study, 105 women between 24 and 50 years of age were given either 2.5 g collagen peptides or a placebo over the course of 6 months. In normal weight women given the peptides, there was a decent decrease in the degree of cellulite and “reduced skin waviness,” along with improved dermal density. Interestingly, however, this beneficial effect of collagen on cellulite was less pronounced in overweight women. All the more reason to clean up your diet and get moving, too. Collagen isn’t a miracle. It’s a tool—and an effective one, especially in the right context. 

Sun Damage

There’s two ways in which the skin ages: chronologically and photologically. I may have made that last word up, but you get the idea – our skin ages whether we go out into the sun or not, but that process can be accelerated somewhat the more sun we get.

Which isn’t to say that you should cringe every time a ray of sun comes your way That would be depriving your body of essential vitamin D (along with a whole lot of enjoyment). The trick is to avoid overexposure, ensure antioxidant protection, and make your collagen intake sufficient to maintain healthy collagen levels in the skin.

The mechanism by which UV light can damage the skin is largely pinned down to a decrease in certain key antioxidants with increasing sun exposure, and a corresponding rise in malondiaidehyde—a biomarker of skin damage. Happily, both gelatin and collagen supplements have shown an ability to increase activity of the skin-protecting antioxidants and block the formation of skin-degrading malondiaidehyde.

Increasing Dietary Collagen

There’s a myriad of other ways in which higher collagen consumption can promote better skin – sleep, gut health, digestion and tissue repair are all critical for healthy skin, and collagen can in its own way enhance all of these functions. But let’s cut to the chase and talk 

Clearly, then, you need more of the stuff. Stat. But where to get your hands on the finest, most skin-supporting collagen? Let’s find out.

Bone Broth

You’re Primal, or at least Primally-inclined, so you know about bone broth, a source rich in gelatin. Gelatin contains the same amino acid makeup as collagen peptides (the amino chains just haven’t been broken down as much), making it your natural go-to for increased collagen synthesis.

If you’ve got the time, make your own bone broth from bones and meaty offcuts, or find a well-respected company that’s already made it for you. Just make sure that said broth is thick and jiggly when it’s cold.

Skin and Stringy Bits

The skin and connective tissues of any animal – land or water dwelling – contains a hefty amount of collagen (just like us humans). This means that the more crunchy cartilage bits, stringy bits, chewy bits and flappy bits you eat from that cooked animal carcass, the more collagen you’re ingesting.

Collagen Peptides

As I discussed earlier, collagen peptides are just a different name for collagen hydrolysate and hydrolyzed collagen. The Primal Kitchen® Collagen Fuel, our collagen hydrolysate powder, provides the full amino acid profile in an easy to digest form, making it even more effective than gelatin for folks who have trouble with digestion. I made it to use it myself, but I’m happy to share. 

Vitamin C

Yes, yes, I mentioned it earlier, but it’s important enough to bear repeating. Vitamin C, while not a source of collagen per se, is critical for synthesizing collagen in the body – so if you’re not getting enough from the food you eat, you need to get on that. There’s no sense wasting good collagen’s benefits. 

Thanks for reading, folks. Have you noticed any changes in your skin or otherwise after upping your collagen intake? What’s your go-to source? Be sure to share your thoughts below.

The post Collagen for Skin: The Truth Behind the Benefits appeared first on Mark’s Daily Apple.

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2018 is right around the corner and the question on my mind is: Where will I go on vacation next year? I have my eye on Puglia (you have to see these photos) for an off-the-grid spot that’s still easy on my wallet. If I’m feeling more adventurous, I’m thinking Mexico City — and specifically this one neighborhood — but according to Lonely Planet, there’s another destination that should be on my radar.

Can you guess what it is?

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From Apartment Therapy → What Your Birth Month Says About Your Home

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If you love chicken marsala, you’ve got to try this smart twist on the classic dish. Instead of pounding chicken breast until thin and dredging it in flour, you can quickly whip up a batch of these mini meatballs. Made with ground chicken and simmered in a creamy sauce, this is weeknight comfort food at its finest.

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