There’s a delicate, and sometimes difficult, balance of lovingly accepting the skin we are in and gracefully embracing the changes that come with age.
Our skin, a beautiful canvas for creative expression and a reflection of our emotions, also serves a deeper purpose beyond aesthetics. It is a shield for our immune system, a conduit for touch, and a mirror reflecting our internal health.
Despite societal and generational beliefs that ageing is a curse to be fought against, we think it's time to debunk these myths and celebrate the journey inevitable to those of us who are privileged with a long life. What if instead we saw ageing not as a decline, but a transformation, a process where our wisdom and body creates a tapestry of experience. What if instead we believed that the best was yet to come and looked to support our body and skin for the next chapters.
The skin we’re in
The skin, our largest organ, serves many crucial functions. Rightly or wrongly, for many of us it’s closely tied to our feelings of confidence. Our skin also protects against pathogens, UV radiation, and toxins, supporting the immune system. Rich in nerve endings, it enables sensory perception, facilitating communication and a deeper connection to others. It regulates body temperature, synthesises vitamin D and aids in waste elimination. Caring for our skin is vital for overall health.
Hormones change
There are many factors which affect our skin as we age; lifestyle, diet, sun exposure, stress, pollution - but hugely influential to the appearance and health of our skin is how closely our hormones are tied to its maintenance.
Oestrogen in particular is integral for maintaining and protecting your skin barrier. The intelligent design of this barrier aims to keep out unwanted pathogens and chemicals and keep fluid in to maintain hydration. Oestrogen also plays an important role in sun protection and the skin's ability to lock in moisture, produce natural hyaluronic acid, sebum and ceramides. Without these, water escapes easily causing the skin to become dry. Collagen production is also closely linked to oestrogen levels, and therefore as oestrogen drops when we start the menopause journey, so does collagen formation. Collagen forms the architecture of your skin giving strength and suppleness. Without this, the skin loses its tightness and becomes more prone to fine lines and wrinkles.
Studies show up to 30% of dermal collagen is lost in the first 5 years after the menopause and that levels subsequently reduce at a rate of 2.5% per menopausal year which results in a change in our appearance.
Our skin's health is also deeply intertwined with the nutrients it receives. We are indeed what we eat. Everything we consume is used by our body to maintain and repair our cells and as cofactors for all our metabolic processes. To nourish our skin from within, it is helpful to prioritise a nutrient-rich diet and supplement it with key ingredients that promote skin health.
Antioxidant heroes
Antioxidants play a crucial role in supporting skin health as we age by reducing oxidative damage and inflammation. Vitamins like A, C, and E, help to protect our skin from environmental stressors and promote cellular repair. These antioxidants combat skin ageing by countering free radicals, which if left unchecked, cause DNA damage and inflammation. Beyond vitamins, other nutrients such as collagen, green tea or matcha and omega-3 fats also have antioxidant properties, protect skin from damage, and promote a healthy appearance. By incorporating antioxidant-rich foods and nutrients into our diet, we bolster our skin's defences.
The Vitamins
Vitamins A and C are powerhouse nutrients known for their skin-rejuvenating properties. Obtained from a range of whole foods such as leafy greens, fruits, vegetables and supplements, these vitamins stimulate collagen production, reduce free radical damage, and promote a glow from within.
Vitamin A, is also commonly used in topical skin care and often disguised as retinol on product labels. Retinol and retinoids have long been hailed for their transformative effects on the skin. Incorporating this nutrient into your diet can also be a great tool. Whether from beta carotene-rich sources like leafy greens, carrots, and sweet potatoes, or from animal-derived foods such as grass-fed meat, liver, eggs and fish, vitamin A nourishes the skin from within, promoting a smoother, more radiant complexion. Remember, vitamin A is fat-soluble, so pairing these foods with healthy fats enhances nutrient absorption.
Vitamin C, hailed as a skincare superhero, boasts a myriad of benefits for both topical application and internal consumption. When ingested, vitamin C provides antioxidant protection, aids collagen synthesis, and bolsters immunity while enhancing iron absorption—another crucial nutrient for skin and hair health. Fresh fruits and vegetables serve as excellent sources of vitamin C, including citrus fruits, bell peppers, broccoli, cherries, kiwi, brussel sprouts, spinach, and berries.
Polyphenols
Polyphenols are compounds found in plants and exist abundant in vegetables, fruits, herbs, spices, tea, and other botanicals such as cacao and matcha. Due to their antioxidant and anti-inflammatory properties, polyphenols have become one of the most important compounds to utilise for skin health.
Polyphenols have been shown to inhibit collagen degradation, increase collagen synthesis, and reduce inflammation.
Matcha is rich in chemicals called catechins that have been shown to help protect your skin from the harmful effects of UV radiation and reduce inflammation. Matcha also promotes natural collagen production.
Cacao beans contain high levels of minerals alongside vitamin C. It may also increase blood flow, supporting nourishment and skin hydration.
Rosehips, the vibrant fruits of the rose plant, offer a myriad of benefits for skin health. Historically prized as a remedy for skin, rosehips have shown efficacy in smoothing skin texture, and boosting moisture levels. Bursting with Vitamin C, rosehips stand as one of nature's richest sources of this vital nutrient, while also containing natural tretinoin, the active form of Vitamin A.
Get hydrated
Hydration is paramount for skin health, with water being our skin's number one ally. Optimal hydration replenishes and maintains skin moisture and therefore ensuring you drink plenty of water, herbal teas and nourishing drinks across the day is key. To truly hydrate from within, minerals called electrolytes are also needed to shuttle water into the cells. As we age, it becomes more difficult to absorb minerals, such as calcium and magnesium, both of which are essential electrolytes. As well as ensuring we have a mineral rich diet, utilising a clean electrolyte supplement can also be supportive.
Protein for skin health
Focusing on protein as we age has wide reaching benefits, including supporting the health of our skin. Amino acids — the components of protein — are in fact the building blocks of skin. Without enough protein we are not giving our skin the raw materials it needs to repair.
A key protein is of course collagen. Incorporating collagen peptides into our diet has been shown to support skin health as we age. Type I collagen peptides have been shown to stimulate natural collagen production, improving wrinkle depth and elasticity. The skin-improving activity of collagen supplementation not only boosts the existing collagen in the dermis, but also stimulates fibroblasts to produce more collagen, elastin, and hyaluronic acid to help improve hydration.
A whole-body approach
A holistic approach to skin care involves not only nourishing our bodies with nutrient-dense foods but also reducing factors that damage our skin. Minimising sugar, alcohol, smoking, and exposure to pollution, as well as reducing synthetic ingredients found in processed foods, can all contribute to healthier, radiant skin.
Moreover, addressing stress and sleep issues and nurturing our gut microbiome can positively impact our skin's appearance.
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There really is nothing like the postnatal period of life, nothing prepares you for the way your body, mind and everything around you changes forever. Suddenly when it took you half an hour to get ready and leave the house, you’re still there 3 hours later wondering if you should even bother and your carefully designed house seems to have turned into a shrine to brightly coloured and noisy plastic and we haven’t even started on the mental and physical shifts.
What of you is left?
How do you find yourself amongst all that change?
And how do you work out how to look after your own needs while you’re also keeping another human alive?
1. Start with your breath - the powerful force in bringing you into motherhood in the first place (whether you started labouring or not) is also the one tool you have with you at all times that can calm and soothe, supporting your gut health, cardiovascular system, mental health and your pelvic floor and core recovery. Post pregnancy your breath may get shallower and your inhale only expands to the front of your body instead of all around so part of your recovery is to re-learn how to expand your whole body on your inhale. You can do that while you’re feeding your baby, or waiting for the kettle to boil and even while you’re walking around getting your baby to sleep. Your breath is always with you and a few deep breaths will calm your anxiety, soothe your achy back and shoulders, give you more space to think when your parenting is being challenged and help centre yourself back in the moment. A few deep breaths will also help you consider how to nourish everyone who needs something from you, including yourself.
2. Be kind to yourself first - I meet so many women who have had a really tough time either with pain and illness through their pregnancy, traumatic births or a very challenging time postnatally (sometimes all of these), leaving them overwhelmed, exhausted and traumatised while also trying to behave like everything is “fine”. Adding a pelvic floor dysfunction or pain is the cherry on top that you never wanted. But motherhood feels like it’s all about battling through doesn’t it, there isn’t really an escape route from it. What we can do within each moment and through our evolution as a parent is to be kind to ourselves first, acknowledging the challenges we’re having and all that has led up to this point. That doesn’t mean chocolates and bath bombs (although if that’s what you need, then please go ahead) but instead means taking moments to drop an anchor, put your hand on your chest or giving yourself a hug and asking compassionately “what do I need right now?”. One side of you might say “I need a long weekend on my own in a hotel, total escape” which of course would be wonderful, and the other side of you might, more realistically, say “I need to ask my partner to cover the night tonight and I’ll sleep in the other room”, or “what I need right now is a good meal, I need more than scraps, so I’m going to fix myself something nourishing”, or “I need to get rid of this shoulder ache, I will book a massage/osteopath appointment now and ask my mum/friend/partner to have the baby”, or even “I need to talk to someone about how I’m feeling, I’ll look up that app I saw advertised”. Self-compassion is the power that gives you the space to work out what’s best to do, with love for yourself first, and it’s the force that empowers you to ask for support for what you need. It’s not easy to think of ourselves in this time, we are far too strongly conditioned to think that we should martyr ourselves to our children and that our needs don’t matter. You matter, more than you could imagine and you absolutely deserve to feel that.
3. Accept your new body and work with it, not against it - almost all of us struggle with the change our bodies go through, I have clients whose kids are into double figures now and still lament the loss of their firm thighs or pert boobs because unfortunately we’ve all been sold the lie that we should not look like we’ve had children after giving birth and that the “snap-back” is normal. It’s not, your body went through the most amazing changes to be able to nourish your baby through pregnancy, and the wonder of giving birth, no matter by which method, should never be underestimated as anything short of miraculous. To expect us to then look like we haven’t had a baby is ridiculous! If we take the self-compassionate stance we spoke about in the previous point, we want to expand that into being in the present moment with ourselves. Too often we compare to past versions of ourselves which can sometimes leave us feeling embarrassed or ashamed, or we catastrophise about a future version of ourselves that will be “even worse” (I know this may be what you’re thinking because I’ve heard it all from my clients when they start working with me, you’re not alone). Instead, being in the present moment with ourselves and accepting our whole self exactly as we are helps us to be more proactive in our actions, making choices based in love rather than fear. We make choices that are long term, fulfilling and connected to who we are rather than who we used to be. Working with your “new” body means you’ll do what it needs now to feel strong and healthy, not furiously trying to get it back to a shape it once was.
4. Nourishment may need to go a bit deeper now - your body has been through an incredible amount and we all feel some level of depletion in the postnatal phase. When we’re depleted we need to nourish ourselves more. We need to be more intelligent about what we consume and we will definitely need to adapt and refine with our changing needs in order to support our gut, brain and body to gently heal. There are some wonderful books on healing from within that I would encourage any mother, or even better - her partner - to read so that you know how to provide for her without being asked, “The First 40 Days by Heng Ou” and “The Postnatal Depletion Cure by Dr Oscar Serralach”. Both of these books talk about, among other things, eating more fibre, using herbs in meals and drinks and also consuming collagen in some form to help soothe the gut and heal areas that have been stretched and pulled so that we can keep getting stronger in mind and body. Ancient + Brave’s True Collagen and Wild Collagen powders are an excellent part of that deeper healing providing an easy to use delivery that you can take daily and keep that gentle strength going.
5. Hydrate - if you’re breastfeeding I’m sure you’ve heard that it’s important you keep drinking water to keep your milk supply up but it’s really important that all of us keep properly hydrated, whether you’re beyond breastfeeding now or you bottle feed. Hydration is about the balance between intake of water from food, drinks and plain water compared to the outtake through breathing and heat control. If it’s hot, you’re moving around or your baby is feeding more, you’ll need more water. However just plain water isn’t adequate to get the right balance in our bodies, the electrolytes that water provides in small quantities are very important to the proper functioning of our brains and bodies and sometimes we don’t have enough of those. Electrolytes are minerals like potassium, calcium and magnesium that work in almost every system in the body and it’s a great practice to top this up daily by drinking an electrolyte based drink - I recommend my clients have that in the morning to help kick start hydration in the right way. I personally notice a profound difference in how I feel when drinking water with electrolytes added compared to plain water, I feel clearer and sharper and my gut feels calmer. Ancient + Brave have harnessed this need in their True Hydration powder which is based on coconut water with added fibre (essential for all but especially new mothers) and added electrolyte complex, again it’s easy to use by just adding to a morning glass of water and you know you’re giving yourself a great head start, no matter what chaos that day will bring.
I would love all mothers to be able to give themselves the compassion and space to feel, observe and take action on what they need with the kindness and love they so beautifully give to their new babies. Mothers deserve more than to be the bottom rung of the ladder in their world. As the family lynchpin, showing our children that our mental and physical health is important is a crucial lesson in self care that our next generation will benefit from too. So please, go easy mama.
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It’s no secret that we’re huge fans of Rosemary Ferguson and Eve Kalinik here at Ancient + Brave. We’ve taken on their top tips, read their articles, loved their books, made their recipes and of course tuned in each week to their hit podcast ‘The Wellness Breakdown’.
The Wellness Breakdown podcast invites you to settle in for a conversion between the two friends who bring their wisdom of wellness as Nutritional Therapists, Authors and Functional Medicine Practitioners. Their relatable dialogue draws from their combined years of expert insight, addressing the questions around the myriad wellness trends you really want answered.
We’re delighted to be sponsors to their third season where they’ll be exploring everything from fertility, adrenal health, menopause, plant-based milks and so much more.
We sat down with Rose and Eve to get the low-down on the Wellness Breakdown.
Congratulations on launching your third season! To tune in head to The Wellness Breakdown Podcast, or click to find out more about hosts Rose Ferguson and Eve Kalinik.
You cover so many brilliant topics in the new season, which one/s are you most excited to delve into?
Rose:
I'm really looking forward to the "The Rise of Semaglutide - Our Thoughts on the Matter" episode. It's buzzing in the health world, and I'm looking forward to talking about its impact on weight management and diabetes. It is a controversial one – are the potential benefits outweighed by the risks? Is it a better way than lifestyle and nutrition?
And this one… how bad is bread and are there any good loaves out there? We LOVE our bread as a population – but there is an awful lot of crap out there – I know both of us are fans of bread – and I look forward to explaining why some are MUCH better than others.
What's different / new about the TWB since the last season?
Eve:
We have decided to take the podcast in a new direction this season to enable us to broach more complex and confusing topics. We believe this will give the listener more insight into areas that we feel we can dive into in much more detail as well as sharing our personal journeys. As such, we will be covering issues such as how young is too young to consider our fertility, are plant-based milks and meat full of rubbish and navigating peri-menopause as just a few teasers. We will still be having guests on who we feel can enrich some of the topics further.
As health professionals we are always learning and evolving our approach as the landscape of health information develops. Are there any approaches or trends in health and nutrition you’ve had a personal u-turn on and changed your stance?
Rose:
The field of functional medicine and nutrition is a rapidly evolving one, learning and adapting are ongoing – there is new research being carried out all the time.
Intermittent Fasting Windows and Stress Reduction - My evolving stance on intermittent fasting, particularly regarding the duration of the eating window, has been significantly influenced by my MSc dissertation last year and a deeper understanding of stress and its impact on health. Initially intrigued by the potential benefits of shorter eating windows, my approach has shifted towards recommending a more manageable 10-12 hour eating window for most individuals. This shift is rooted in the realisation that overly restrictive fasting windows can inadvertently add stress to individuals' lives, potentially counteracting the health benefits fasting aims to provide. Stress, whether physiological or psychological, can impair metabolic health, disrupt hormonal balance, and hinder overall well-being.
By advocating for a more moderate fasting window, I aim to strike a balance that minimizes stress, supports the body's natural circadian rhythms, and aligns with individuals' lifestyles and bodily cues. This approach also emphasises the importance of developing a positive relationship with food. It encourages individuals to listen to their bodies, eat nourishing meals without guilt, and maintain a flexible mindset towards fasting. The goal is to integrate intermittent fasting into one's life in a way that promotes health without sacrificing mental well-being or fostering a restrictive mentality around food.
This perspective underlines the broader principle that wellness strategies should enhance, not detract from a client’s (or anyone’s) quality of life.
Have you got any new health/wellness daily rituals this year that you’re enjoying?
Eve:
I try to focus on consistency with what I am doing already and try to reinforce that with my clients. For any ritual to have any marked impact and significant benefits it needs to be done regularly rather than changing around too much. With that in mind I never miss my morning A+B collagen which has become ingrained in my day to day routine. I also very much enjoy the process of making my daily matcha - which we both talk about in our matcha dedicated episode. And I’m a big advocate of meditation whether that’s straight up or in the form of breathing exercises so I never miss my daily mindful practise. All that being said I’ve recently got into face yoga which has been super interesting so I’ll keep you posted on that and perhaps may end up as a conversational topic on the pod at some point!
To listen to the new series, head to The Wellness Breakdown Podcast.
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Feeling overwhelmed by the daily grind? It's time to breathe deep and transform stress into serenity. Breathwork isn't just ancient wisdom; it's your secret weapon against the modern world's chaos. Breathwork is any type of intentional and controlled breathing exercise. It can be as simple as taking a deep breath after a stressful meeting. It’s one of the most accessible and inclusive wellness tools available and can benefit mind, body and spirit, making it truly a facilitator of whole-body health.
Most of us may not be intimately acquainted with the intricate network of nerves interwoven throughout our body. They facilitate the constant communication between brain and body including your “fight or flight” stress response. In the hustle of modern life, our bodies often linger in a state of constant alert, our stress response triggered by everything from work pressures to digital overload. This primal reaction manifests through those familiar feelings of stress, with physical hallmarks including a racing heart rate, rapid breathing, sweaty palms, flushed skin, digestive disruption and blood sugar spikes. These responses are all designed to prime you for your fight, flight or flee for survival in the face of perceived danger.
The stress response is coordinated by your sympathetic nervous system (SNS), as an evolutionary mechanism that primes you to react when danger strikes. It's part of the autonomic nervous system (ANS), the arm of your nervous system that takes care of you automatically, without conscious thought. The ANS has been keeping us humans alive since the dawn of time. However, when the SNS arm is triggered too frequently or remains activated for prolonged periods, it begins to take a heavy toll on our physical and psychological well-being.
In our modern world, the SNS is often activated by stressors of a less immediate nature. Pressures of work and relationships to financial worries or the constant barrage of information and expectations facilitated by digital connectivity. Each triggering our SNS, flooding our bodies with stress hormones which, over time, can lead to a myriad of physical and mental health issues.
Breathwork as a beacon of hope
Understanding the fight or flight response and recognising its signs is the first step toward mitigating its potential impact on our health.
By recognising how the physical signs of stress manifest in your body (e.g., increased heart rate, rapid breathing, butterflies in the tummy or muscle tension), known as interoception, we can begin to understand our body's reactions to stress.
Interoception is physiological listening. It involves noticing the internal state of the body, giving us direct insight into the physical sensations that accompany our mental state. This can help us access our thoughts, emotions and the deeper aspects of our consciousness. Ultimately, enabling a better understanding of how we experience stress, opening the door to move through the response and close the stress loop.
In practical terms, many practices like yoga or meditation can, over time, help us pay close attention to bodily sensations. Here, the ancient practice of breathwork stands out for its accessibility and simplicity as a tool to navigate the stresses of modern life. Unlike yoga or meditation, which may require specific postures, environments, or extended periods of practice to feel their benefits, breathwork can be practised almost anywhere and by anyone.
The breath is a bridge between our conscious and unconscious, voluntary and involuntary. It flows seamlessly through our lives governed by our subconscious, yet at a moment's notice, we can seize its reins and take conscious control. This offers a direct pathway between body and mind and a tool to allow us to transition from a state of tension to one of relaxation. By consciously controlling our breath, we can take back control, switch off the stress response and signal safety to our body and brain. This allows us to re-engage with our body's natural state of calm.
The lungs as a sensing system
While you might just think your lungs are the passageway to sift air in and out they are also peppered with neural intelligence courtesy of your vagus nerve. This means your lungs are a sensory organ, with the potential to influence the nervous system. The vagus nerve is in charge of the parasympathetic nervous system (PNS), the counterbalance to the SNS. 20% of vagus nerve signalling from the body to the brain is dedicated to the lungs alone. This means breathwork offers a huge opportunity for us to intervene in the stress response and regain control. By consciously manipulating our breathing patterns, we can signal safety to our body and brain, counteracting the surge of stress hormones and transitioning from a state of high alert to one of calm and relaxation.
The breathing cycle and the energetic cost of breathing
Every breath we take can be divided into 4 parts: the inhale, suspension (the moment after the inhale before the exhale begins), the exhale and vacation (the moment after the exhale before the inhale begins). The duration of each of these parts depends on the stresses you are experiencing.
When we inhale our diaphragm moves down which gives the heart space. In terms of our nervous system, this part of the breath cycle is more sympathetic. At the end of the inhale (suspension), the brain sends a signal to slow the heart, and we enter a more parasympathetic state. When we exhale, our diaphragm moves up, making less space for the heart. At the end of the exhale (vacation), we move back into the sympathetic state, and the cycle repeats. Just think about the last time you were startled. Did you gasp (a quick and large sympathetic inhale)? When you are very relaxed (think of a giant yawn); it’s often a prolonged exhale followed by a pause.
When faced with stress, the body instinctively prepares for action. A central aspect is increased breathing rate, taking more breaths per minute. We tend to start ‘stacking breaths’ which means we focus more on the inhale, not completing each exhale fully and losing the pause before starting the breath cycle again. This reaction is designed to serve a critical short-term purpose: it increases oxygen intake, preparing the body to respond to the perceived threat. However, this heightened respiratory activity comes with an energetic cost to the body. Under normal circumstances, the energetic cost of breathing is relatively low, accounting for only a small fraction of our body's total energy expenditure. However, during periods of stress, breathing rate is increased and the energy required for this process can significantly rise. Unless the stress is resolved quickly, this increase in energy expenditure will lead to a feeling of fatigue, your body diverts resources away from other functions to support the heightened respiratory effort. It's that familiar feeling of getting to the end of the day exhausted, even though you haven't done anything particularly physical. Over time a constant high demand for energy to support our increased respiratory activity can contribute to a state of chronic exhaustion, affecting overall well-being and quality of life.
Ancient wisdom meets modern science
This intricate interplay between breathing patterns and the nervous system's response is not a new discovery. The journey of breathwork stretches back thousands of years, weaving through the tapestry of human history. Ancient wisdom and modern science converge on the significance of regulating our breath to influence our mental and physical well-being. Slow-paced breathing with an extended exhale, known for its capacity to regulate our nervous system, echos through time. Two thousand years ago, the Yoga Sutra of Patanjali suggested that “expiration is linked to mood stability”. Ceremonial rituals of indigenous cultures have revered the breath as a vital force of life and healing. This ancestral wisdom, emphasising the breath not merely as a physical necessity but as a profound instrument for the human condition, has been corroborated by scientific research in the mid-20th century when scientific publications began to support the benefits of breathing at a low rate for mental health.
A real-time tool and daily ritual
In the ebb and flow of daily life, where stress often seems like an unwavering constant, mastering the art of breathwork offers a powerful sanctuary. By observing our breath and taking conscious control of the breath cycle, we have the power not only to interrupt the stress cycle but resolve it, signalling to our body and brain that we are in a safe space. This act of taking control can transform our internal landscape, moving us from a state of hypervigilance to one of calm, enhancing our resilience against the onslaught of life's demands.
Integrating breathwork into your daily routine need not be a time-consuming task; it's about making mindful pauses. Remember that your lungs, enriched with neural connections, are not merely conduits for air but sensors that can guide your inner state. Make breathwork part of your daily ritual with simple steps. Allow yourself moments throughout the day to pause and connect with your breath. Observe its flow, its depth, and its rhythm. Start to extend the exhale to lean further into that parasympathetic state. Just a few minutes dedicated to slow, deep breathing can unfold a profound sense of peace, equipping you with the clarity and calm needed to navigate life's challenges.
While breathwork can be therapeutic, it isn’t meant to cure anxiety conditions or eliminate stress symptoms completely. View it more as one of the simplest and most readily available tools to add to your modern-day well-being toolbox. What’s special about it is how it honours the synergy between the mind and body, making it a truly holistic approach to whole-body health.
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Matcha is a type of powdered green tea that originated in Japan. It has a unique cultivation process, and the shade-grown tea leaves are finely ground into a vibrant green powder. Renowned for its vibrant colour, distinct taste, and myriad of health benefits, matcha has a rich history as a complement to meditation.
The ritual of preparing and savouring matcha aligns with the essence of meditation, requiring a mindful approach and fostering a sense of calm and focus. Beyond being just a beverage; it's a holistic experience. Like matcha, meditation can bring a sense of calm and focus. While matcha does this through beneficial natural compounds like L-theanine, meditation brings this through practice.
Whether enjoyed as a traditional tea ceremony or incorporated into your own daily rituals, at Ancient + Brave, we understand the importance of nurturing your body with the finest ingredients that nature has to offer. That's why we developed our Matcha + Collagen. It combines the perfect harmony of organic matcha paired with our signature True Collagen peptides, pure organic Lion’s Mane mushroom to dial in a clear mind and beautiful botanicals to nourish you from within. Here are just a few of the benefits to be enjoyed from drinking matcha.
Supporting skin health
The natural compound Epigallocatechin gallate (EGCG), a type of catechin found in matcha, has been shown to have skin-protective properties. It helps to rejuvenate and firm the skin while promoting a brighter complexion. The antioxidant properties of EGCG can also assist in reducing inflammation and protecting the skin against UV damage making it the perfect pairing for collagen peptides.
Optimised antioxidant protection
Matcha is packed with antioxidants which help protect the body against free radicals and oxidative stress. These antioxidants have been associated with various health benefits, including reducing the risk of chronic diseases and promoting overall well-being.
Supporting healthy metabolism
The catechins in matcha, including EGCG, have been found to have a positive impact on metabolism, regulating blood sugar levels, supporting fat metabolism, suppressing cravings for sugary foods and promoting a feeling of satiety.
Supporting your body’s detoxification pathways
Matcha owes its vibrant green colour to its high chlorophyll content. Chlorophyll helps support our body's built-in natural detox pathways helping turn on certain enzymes involved with detoxification in the liver. Chlorophyll also aids in detoxification by binding to toxins that the liver breaks down so that they can then be expelled more efficiently from the body, potentially supporting skin health, hormone health and natural vitality.
Anti-inflammatory powerhouse
Inflammation is now recognised to be a root cause of many chronic conditions. Matcha has anti-inflammatory properties which allow it to quench unwanted inflammation, promoting a state of health and balance.
Gentle caffeination without the jitters
Matcha contains the amino acid L-theanine, which has relaxing properties and promotes a sense of calmness and balance. L-theanine can counterbalance the stimulating effects of caffeine, allowing for increased focus and mental clarity while maintaining a state of relaxation.
Try our Matcha + Collagen and start enjoying the multitude of health benefits.
]]>Here we are. At the epitome of our human evolution so far, with incredible medical advancements, technology and information at our fingertips and many achievements to celebrate.
And yet the health landscape we are currently facing poses huge issues; our healthcare system is in crisis, we are suffering an epidemic of common chronic illness -including increases in cancer, heart disease, childhood obesity, autoimmune diseases - and, according to a new report from the McKinsey Health Institute (1), we are spending more years in poor health than at any time in our history. In so many ways, ‘we’ve never had it so good’, and yet we are seemingly more unhappy and struggling with more mental health issues than ever before.
We don’t have all the answers today. This global issue sits squarely in the “it’s complicated” status. However, we can't help but notice that alongside the downturn in our collective health and happiness, there has been a huge disconnect from our natural world, biorhythms, dietary practices and how our ancestors once lived.
The world has changed significantly over the last few hundred years, some of it good, some of it arguably not. Perhaps a large part of the issue is that our bodies simply are not equipped to deal with the challenges of the modern world. There is a distinct mismatch between our hardwired genetic programming, our physiology, and our ancient biology on the one side and the modern environment we’re living in on the other.
“Whilst it’s true there has been much to gain over the past 1000 years of ‘domestication’ from our wild selves -
There have also been many prices to pay, and our health may be one of them” - Arthur Haines
Have we forgotten how to live with nature?
We now predominantly live our lives indoors, within our homes, offices, workplaces, supermarkets and cars. We no longer know all the names of the herbs and plants that used to heal us. We’ve forgotten how to and no longer have the time to cook from scratch, plan and prepare meals. We no longer use our kitchens as our medicine cabinet. We’ve forgotten how to wait, how to be slow and methodical with our hands and bodies. We’ve misplaced our grandparents' wisdom as old wives tales, not ‘backed by science’.
This, alongside other chronic modern stressors (heavy mental workloads, processed foods, polluted air and increase in toxicants) is having a significant impact on our whole-body health from our microbiome, nervous system, metabolism and immune system.
Finding the balance
This isn’t to say modernity is all bad and we should not view the past completely through rose-tinted glasses. Our average global life expectancy has more than doubled between 1800 and 2017 – from 30 to 73 years. There are many medical advancements to behold, from anaesthetics, antibiotics, medical imaging, organ transplants, stem cell therapy, gene therapy, emergency care. We deviated from our ancestral norms in order to advance as a species with the emergence of agriculture and advancements in modern technology which facilitated a significant surge in the global human population.
And yet, "With great power comes great responsibility”. Amidst these wonderful advancements, we've stepped too far away from the very elements that our bodies use to foster health and prevent disease.
At Ancient + Brave, we embrace a perspective on health that integrates ancient wisdom with modern innovations. We aim to balance what we knew with what we know; using ancestral health in a changing world.
In a world drowning in information and extreme health trends, we must also look to simplify. By using the past to inform us, we can step away from extreme health trends and use this way of thinking to help us decide what is right for each individual.
There is good news of course. Our body has the potential to respond quickly when given the right ingredients for wellness. Locked within our ancient DNA, woven into all of our histories, there is a part of us that knows and remembers how to be well. Accessing health through simple principles, rituals and practices - both ancient and modern - is a way to incorporate wellness into your life without adding yet another thing to your list.
It’s time to remember
Anamnesis; the act of remembering what the soul already knows
Our ancestors laid the blueprint for a healthy life; eat a diverse diet of real foods, move often, spend time in nature + sunlight, and give our bodies and mind time to rest and reset. They held an intuitive understanding of how to use food and plants as medicine and this wisdom still holds true today. When we drift away from our ancestors' time-tested plan, we’re left with a mismatch between our genes and our environment. Tapping into our ancestral code can help us correct the imbalance and return to a way of eating and living that more closely matches what our biology is designed to do. Whilst we don’t need to return fully to the past, we can learn from how we once lived and elevate it using our innovative and modern techniques.
It is important to remember that there’s no one single perfect diet, lifestyle or approach to healing. Taking a look at the evolutionary adaptive behaviours allowing our ancestors (and ourselves) to thrive is the starting point;
Key pillars in our ancestral health blueprint:
Once you have some consistent practices within these foundational areas, then you can tweak, upgrade and improve further.
The Nutrition Pillar: Eat Real, Nourishing Foods
The modern diet, dominated by processed foods, challenges our innate intuition about what we eat. Stepping into a predominantly whole foods diet can be challenging in the modern world and yet we should take steps towards this goal. Not all processed foods are created equally however, some offer convenience, others offer forms of pleasure - it’s about understanding exactly what your food choices are, the ingredients you eat and the dose which may cause harm.
Eating foods from the earth (plants, vegetables, fruits, nuts, seeds), natural fats and high quality proteins, nose-to-tail eating, growing and foraging all play a role in ancestral health in some way. Taking this further, it's helpful to consider seasonality—not just consuming foods when they're in season, but also preparing them differently throughout the year. For instance, many of us naturally gravitate towards hearty soups in the winter and refreshing salads in the summer, aligning with our body's seasonal needs. However, when we consistently opt for the latest iced-smoothie trend for breakfast each morning, even in the depths of winter, we are missing a factor which influences our health.
Alongside this, when we eat is an important factor to consider within our nutrition. Our evolutionary biology, based on scarcity, is at odds with our environment of food abundance. Practices such as fasting, reducing snacking or simply having an early dinner to allow the digestive system to rest across the evening, has been shown to have a positive impact on our overall health.
The tradition of a Kitchen Pharmacy is both ancient and universal and remains another powerful ally in our health journey. It’s only in the last few decades that we have fallen out of the habit of healing with nourishing foods, plants and herbs.
You most likely already know some natural remedies without even realising it. Lemon, ginger and honey for a sore throat. Prunes for constipation. Lavender oil for burns. Modern scientific research confirms what has been empirically observed over the centuries. It has been able to show the workings and mechanism of action behind why certain ingredients work by isolating compounds which helps us to understand and use them effectively.
Areas to focus on when re-balancing this pillar:
The Move + Challenge Pillar:
Movement is one of the best predictors of longevity and throughout the ages we have moved our bodies for necessity as well as enjoyment, yet our modern lives have us more sedentary than ever.
Exercise offers remarkable advantages for overall health. Not only does it help strengthen bones, but it has been shown to bolster the immune system, balance hormones, lower the risk of some cancers and diseases, enhance mood, and may even help prevent cognitive decline. Additionally, studies have shown that being active for just eleven minutes daily after the age of forty can extend life expectancy by 1.8 years, while engaging in an hour or more of activity per day can increase life expectancy by 4.2 years (2).
A way to improve this pillar, inspired by those before us, is to find ways to inconvenience yourself. Rather than sitting for extended periods, prioritise movement: walking, standing, and actively seeking opportunities to be on the go. Embrace actions like taking the stairs, opting for a stroll during breaks, or implementing a standing desk. Even tasks like chores, tending to a garden, or carrying children echo our ancestors' active lifestyles
Weaved into this day-to-day movement is the aspect of challenge. At times our ancestors will have challenged their bodies through running, hunting, building, lifting and carrying. Challenging our cardiovascular health, mental resilience and musculoskeletal health can be achieved through functional and primal movements and using weights and our own body weight.
Areas to focus on when re-balancing this pillar:
The Rest + Sleep Pillar
Balanced against the movement pillar is time for rest. When our ancestors weren’t busy using their body, they were conserving energy - a practice lost in modern times where many of us feel guilty even when given the opportunity to stop or slow down.
This pillar is closely tied to our stress response which seems at a mismatch with our modern environment. The stress response served as a valuable tool for our ancestors, facilitating swift reactions to immediate threats. However, this response was built to be activated when necessary and subside when the danger passed. In contrast, modern life introduces a myriad of stressors from our work and family roles to additional challenges such as insufficient rest, undernourishment, excessive noise, information overload, heightened exposure to toxins, and diminished family support systems. This onslaught of stressors can overwhelm our adaptive mechanisms, leading to chronic stress and its associated health implications. Taking moments to pause, rest, breathe and reset has never been more important.
We can utilise our stress-response for our own benefit - stress isn’t inherently bad. In fact, some ‘hormetic stressors’ can also be beneficial to our overall health. Examples include intermittent fasting, exposure to cold (think cold water swimming) and heat, high-intensity interval training, and specific phytonutrients found in foods like cruciferous vegetables (e.g., glucosinolates).
It is important to balance these types of stressors out. Before you engage in the more intense activities, such as intermittent fasting or HIIT, assess your current stress levels. Key to this pillar is engaging in active rest, down time, small micro-doses of calm through rituals and optimising your sleep.
Areas to focus on when re-balancing this pillar:
Living With Nature and Her Cycles Pillar
This pillar includes everything from our day-to-night cycles (circadian rhythm), seasonal cycles and even hormonal cycles. There is a cyclical nature to everything. Nature's cycles are human cycles too.
Underlying our intricate cellular physiology, our bodies and minds operate best when in harmony with underlying rhythms, known as our biorhythms. In the context of evolution, every cell in our body has its own biological clock, evolved to be finely attuned to the natural rhythms of the Earth and the sun. Ensuring we are exposed to natural light at key points throughout our day and bathe ourselves in dimmed and darker light in the evening supports this.
Woven deep into the tapestry of this pillar is respecting the wisdom of nature and spending time within it. Prescribing diet protocols and even exercise regimes can be so unique - tailored for individuals, yet nature is something we all benefit from that doesn’t need specifics.
We have become an indoor species and yet the benefits of a dose of nature include;
Our affinity with nature is deep rooted in evolution. Our genes literally tell us to be in it. In fact we are nature.
One of the many reasons time in nature has such a profound effect on our wellbeing is through the sensory experience it gives us. Fractals in particular are patterns that the laws of nature repeat at different scales - think leaves, trees, flowers, waves and cloud formations. Research is finding that viewing fractals induce staggering changes to the body, including significant reductions in the observer’s stress levels.
Grounding is also a practice we now look to in order to optimise our wellbeing. Just putting our feet on the ground sounds simplistic, yet our ancestors would have always walked barefoot or even with shoes with leather soles that become conductive when wet - ‘grounding’ constantly. Although more studies are needed, the benefits of grounding consistently are potentially huge; improving sleep, supporting immunity, reducing inflammation and oxidative stress, reducing pain like in arthritis, improving cardiovascular health, supporting mental health issues and speeding up wound healing.
Our ancestors also cultivated a deep knowledge of the natural world, a wisdom which is being lost in each generation. This included; seasonal eating, moon cycles, gazing at the stars, knowing the tides and identifying plants, birds and animals.
Areas to focus on when re-balancing this pillar:
The Community Pillar
Thanks to social media we are the most connected we have ever been. Whilst there are advantages to this, signs point to many of us feeling more lonely.
We evolved to live our lives in a large supportive group - a tribe or a village. Humans are not designed to be alone. We raised children together, worked together, socialised, celebrated and mourned together.
In his book "Loneliness: Human Nature and the Importance of Social Ties," John Cacioppo, PhD, discusses how our evolution has wired us to feel uneasy and threatened when alone, triggering a cascade of negative emotions and physical responses. This underscores the vital role of social connections in our overall health. Loneliness has far-reaching consequences beyond mental health, including increased risks of cardiovascular disease, stroke and diabetes.
While there's no magic number of connections we need, fostering diverse and deep relationships is beneficial. In a beautiful way, every positive interaction we have not only enhances our own well-being but also contributes to a ripple effect, improving the lives of those around us too.
Areas to focus on when re-balancing this pillar:
“There was never a moment when we had it ‘right’ and this era we live in is now full of miraculous ways to come together and adapt. But it is time for a reckoning. We have run as far as we can from the hardship of previous ages, and now we need to find a balance between what we know with what we knew.
If we start to re-enchant the most fundamental parts of our existence; the food, the objects we use, the places we inhabit - we can begin to restore our connection between our bodies and the land. This can’t be achieved in the abstract. We must learn to become better keepers of the things that matter.”
Katherine May; The Wintering
The way in which we support any wellness journey here at Ancient + Brave is to focus on what we refer to as whole body health’. But what does it mean to view health this way? We sat down with our Head of Innovation Dr Jenna Macciochi and Head of Nutrition Jo Woodhurst, to delve into this holistic view which bucks the trend of conventional approaches and learn how to weave it into our daily lives.
Q: Jenna, ‘whole body health’ feels like a huge concept to grasp, can you summarise what it means to Ancient + Brave?
Jenna: We use this phrase to refer to a holistic and comprehensive approach to our well-being that takes into account the interconnectedness between all the various aspects of our health (physical, mental, emotional and spiritual). What’s special about it is how it honours the synergy between all the different body systems, rather than focusing solely on specific symptoms or isolated areas of the body in conventional medical practices.
Q: How has this changed over time?
Jo: The idea of ‘whole body health’ is in no way a brand new concept. Track back a few thousand years and some of the most influential traditional medicine practices took a holistic approach to health, understanding the deep connection not only of all the body’s systems but also how the mind and our natural environment affect the body. It's acknowledging that a healthy practice has a ripple effect of benefits across the whole body. As modern medicine advanced and we became specialists in different areas, from skin specialists to gastroenterologists, we lost touch with how one part of the body affects another.
Holistic medicine is all about believing in the importance of healing the entire person instead of the specific illness or symptom. This isn’t to say you have to make a choice between following a holistic health path or using modern medicine! There is a lot we can be thankful for in the medical advances we have made over the last century. These practices and approaches can be and should be used alongside each other.
Q: So, it’s like a 360-degree approach to health? Could this be a little overwhelming for people to focus on everything at once?
Jo: It’s about breaking it down into ‘pillars’ of whole body health and ensuring you aren’t ignoring one area over another. For example, if someone has gut issues and they are focusing solely on finding and removing trigger foods or changing their diet, but they are also incredibly stressed, exercising excessively and not sleeping, then they simply won’t get the results they’re looking for. Now, if that same person made a couple of tweaks to their nutrition but also put in some stress-management practices, got to bed earlier and dialled down their HIIT classes for a yoga class now and again, they are acknowledging that the nervous system and gut are deeply interconnected and that sleep is vital for healing. It means taking a step-back and viewing yourself in the bigger picture.
Q: And what are the ‘Pillars’?
Jo: The Pillars of whole body health at Ancient + Brave have been laid out for us by our ancestors. We focus on;
When you look at your own lifestyle or health habits, you should be aiming to have a few practices in each area. It’s good to take a little look at each area and notice if you have neglected anything, make some tweaks and gently bring in some balance. Some people may find they excel in the movement and challenge area spending hours in the gym and plunging into cold showers, but haven’t taken a walk in nature for weeks. Reflect, review and rebalance.
Jenna: Whole body health is also extremely efficient! The practices within the pillars don’t just have one benefit, they have several, so essentially you get more bang for your buck. For example, daily habits like regular physical activity will have multifunctional benefits like bolstering the mind-body connection and supporting our mental health as well as our physical health, and vice versa.
Q: How does this work in the world of supplementation? Does this fit into the ‘nourish’ pillar?
Jenna: A healthy, balanced, minimally-processed diet is of course foundational to whole body health. Supplementing your diet with multifunctional supplements can be a great way to support whole body health too. Many traditional supplements are breaking free from their conventional associations. This trend signifies a paradigm shift as we understand more about the interconnectedness of the human body and understand more on the potential applications of certain compounds beyond their initial niches.
For example, supplementing with hydrolysed collagen peptides is often considered to be a key player in the beauty realm, supporting the health of skin, nails and hair. But the reality is that supplementing with collagen peptides can support so many aspects of our health.
Collagen is a hard-working, structural protein found abundantly in our bodies. It is a key player in the integrity of our skin, joints, bones and all the connective tissues that keep us together. As we age, our natural collagen production declines. This leads to many of the common signs and symptoms of ageing such as wrinkles. Type 1 Collagen peptides have been shown to promote skin hydration, elasticity and a radiant complexion. But this leads to so much more than aesthetics. It can help us feel confident and comfortable in our skin, whatever our age. Our skin is also essentially a ‘barrier’, the first line of defence for our immune system, protecting our body from the outside world. Creating a strong, supple structure has a functional aspect as well as aesthetic.
Then as we track deeper, collagen is also a vital component of all our connective tissues, cartilage bone structure and muscle function, and so collagen supplements are also an excellent choice as a foundation for maintaining multiple aspects of health and supporting an active lifestyle, especially as we age. Benefits include reduced joint stiffness, improved gut health, reduced exercise recovery time, easing symptoms of menopause and more. Active lifestyles also have a knock on effect on our wellbeing. Collagen supplements help repair the lining of the digestive tract, promoting gut integrity and optimal nutrient absorption. Surprisingly, collagen supplementation also benefits cognitive function, supporting mental clarity, focus and overall brain health. All of these aspects can impact the overall quality of life and harmony between all body and mind. Working from within, this is why collagen is a game-changer for whole body health. One ingredient with multiple effects across our whole body.
Ancient and Brave's commitment to whole body health runs through all aspects of our core values and commitment to creating pure, potent and sustainable supplements. Our supplements all have an element of ‘whole body health’ and integrate seamlessly into the ethos of our ‘Brave Lifestyle’ helping you embrace the pillars or health which all contribute to whole body health.
Jo: It’s also why we love to use botanicals, herbs and adaptogens in our blends. Not only is this a nod to the respect we have for the ancient wisdom of past holistic practices, but the compounds found in natural plants often have a synergistic and multi-functional effect on the body. Ashwagandha for example is best known for reducing stress and anxiety but science is showing that it may also improve blood sugar balance, increase muscle strength and potentially improve reproductive health.
It’s a mind-shift for sure when you are used to looking at your symptoms or health goals and trying to figure out that one ‘magic pill’ or silver bullet which will target one very specific thing, and yet when you start to accept and acknowledge the beauty and complexity of our wonderful bodies and start to personalise each pillar to access ‘whole body health’, it’s a game-changer.
Jenna: Absolutely! In a world saturated with health trends and quick fixes, the notion of whole body health emerges as a guiding light, reminding us to embrace the profound interconnectedness of our physical, mental, and emotional states.
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When it comes to wellness, it would be easy to dismiss TikTok as a place full of misinformation and dodgy health hacks. Certainly, some are not worth attempting, and yet other TikTok health trends are not only backed by science but also carry the weight of time-tested wisdom that predates the existence of this social media platform.
It’s always crucial to approach ‘trends’ with some caution, steering clear of extreme diets and nutrition hacks that haven’t been verified by experts in the field. However, thanks to TikTok, some well-being gems have been brought to the mainstream including viral trends such as focusing on protein, collagen, medicinal mushrooms and including more plants all of which get our Nutritionist stamp of approval.
In this article, we dive into 5 recent TikTok wellness trends and determine if they are hype or here to stay;
Magnesium has found its spotlight on TikTok and for good reason. From improving sleep quality to supporting muscle function, this mineral is trending in a big way. As far as minerals go, magnesium is an excellent one to focus on. Not only is this crucial nutrient involved over 600 enzymatic reactions in the body which influences every single biological system in the body, as a population we are low in magnesium and aren't getting enough through our diet. Not only are we not reaching our recommended amounts of magnesium in our diets, factors such as stress, caffeine consumption, high intensity exercise and alcohol can leave us further depleted.
Known as Nature’s tranquiliser, magnesium supports relaxation across many systems in the body. From relaxing twitching or cramping muscles to supporting a sluggish gut, optimising hydration and calming the mind, it can provide a true holistic calming effect throughout the body; a TikTok trend we’re backing.
Tongue scraping, rooted in Ayurvedic practices, has gained recent momentum on TikTok for its purported benefits in oral hygiene and overall well-being. This ancient ritual involves gently scraping the tongue to remove toxins and bacteria using a copper tongue scraping tool, promoting a healthier mouth as well as other holistic benefits.
Although there’s not a huge amount of studies on tongue scraping, it does align both with ancient wisdom and modern dental practices. Simply put, by removing the build-up of bacteria, food debris, and dead cells from the surface of the tongue, you can expect a fresher breath and potentially improved dental health. On top of this, it can enhance the flavours of your food and according to Ayurvedic practices, it may improve your digestion. The action of scraping is thought to promote your digestive fire or agni by increasing saliva production. This trend is also relatively inexpensive and a quick addition to your daily routine.
We predict sleep optimisation techniques will continue to be a focus for many over the coming year as more people realise how crucial it is for overall health. Amongst the rising interest in improving sleep is the mouth taping trend. TikTok users demonstrate how to apply this special tape before bed, encouraging nasal breathing (instead of mouth breathing) to enhance oxygenation of tissues during sleep and promoting better sleep quality.
Breathing through your nose, instead of primarily your mouth, has several benefits, especially if you have allergies, asthma, chronic sinusitis or suffer from sleep issues. As the air passes through your nose, it filters, warms and moistens air as well as increases your oxygen absorption. It is in fact your body's preferred way of obtaining oxygen for this reason. For those who don’t naturally breathe through their nose as they sleep, mouth taping is believed to help.
This trend comes with a word of caution; it's not a one-size-fits-all solution. While it can be beneficial for some to improve their sleep quality, it may present risks for others. Firstly, your mouth serves as a backup breathing source, and taping it could hinder natural sighs or exhales, crucial for immediate airway relief by releasing excess CO2. Individuals who struggle to breathe effectively through their nose or experience nasal congestion may find it even more challenging to do so while sleeping. Lastly, those dealing with anxiety, claustrophobia, or sleep apnea should consult their healthcare professional for personalised advice.
Another simple, cost-effective and holistic self-care trend we can get behind is dry body brushing. Advocates of this skin-loving ritual say that it promotes everything from skin renewal, exfoliation, and enhanced circulation and energy - however, we approach some other claims such as improved immune health and reduced cellulite with a hint of scepticism. Although it may have some great benefits, it is worth noting that these are often anecdotal and dry body brushing has not been hugely studied.
Dry body brushing however is also rooted in ancient wisdom as an ayurvedic ritual called garshana, which improves circulation and in turn is thought to promote lymphatic drainage as a powerful way to support the natural process of detoxification in the body. In Ayurveda, dry body brushing is particularly supportive during late winter to spring when the body is believed to be more ‘stagnated’.
Dry body brushing can be an effective skin exfoliator, however it is important not to overdo it. The key is using medium pressure long strokes, starting from your feet and working your way up and like any health ritual worth doing, you want to do it consistently to feel the benefits.
The 75 hard challenge took TikTok by storm in 2023, encouraging participants to do four things over 75 consecutive days; follow a strict diet with zero alcohol or “cheat meals”, perform two 45-minute workouts each day (one of which should be outdoors), drink a gallon of water every day and take daily progress pictures. Whilst there may be some merit to cutting down on alcohol, getting outdoors to exercise and being adequately hydrated, this challenge feels like taking a huge step back to the days of restrictive extreme dieting, unsustainable exercise regimes and placing the entire emphasis on aesthetics as a wellness marker.
Not only is following any diet without room for flexibility draining, dull and extremely difficult to stick to, at worst it can foster a dangerous relationship with food and when tied closely to ‘progress photos’ may lead to disordered eating. Further to this, working out twice a day for 75 days without taking time for the body to rest and repair puts a huge amount of unnecessary stress on the body and is likely to lead to further issues from poor recovery and hormonal imbalances. Unfortunately, TikTok continues to showcase some of these extreme diets and detoxes that promise results through restrictive and unsustainable measures. These trends often lack scientific validity and can be detrimental to overall health, leading to nutrient deficiencies and other health complications
We’re placing this TikTok trend at the top of the trash pile and placing our attention instead on sustainable, nourishing and positive rituals and health habits which we can stick to for a lifetime.
]]>Focusing on your ‘gut health’ may seem to have been trending for a few years in the health and wellness world, yet far from just another passing fad, a deep understanding of the importance of our gut has a legacy of thousands of years.
Various ancient medicine practices from different cultures all around the world have recognised the importance of gut health in maintaining overall well-being. Ayurveda, one of the oldest holistic healing systems, places a strong emphasis on digestion and gut health. In Ayurvedic philosophy, the digestive fire, or "agni," is considered central to maintaining health. In Traditional Chinese Medicine herbs, acupuncture, and dietary recommendations are commonly used to address digestive imbalances and promote gut health. Even the famous quote "All disease begins in the gut" is attributed to Ancient Greek physician Hippocrates.
Today, modern science and innovative practices are increasingly validating the wisdom of these traditional approaches. Importantly, all the systems in your body are interconnected with the gut playing a key role. The more efficient your gut is working, the more nutrients you can absorb and assimilate to create health and power your body. Thanks to this interconnectedness, focusing on your gut health can bring multiple benefits and will likely help in other areas too, from skin to energy. And it's not just a digestive powerhouse; your gut also houses a complex ecosystem of trillions of microbes, influencing everything from our immune system to our mood and mental health.
Amongst other important nutrients and lifestyle factors that affect our gut health is collagen. Let’s take a deep dive into this clever protein's ability to nourish and support the gut.
First a Quick Recap; collagen, the most abundant protein in the body, gives flexible and resilient structure to various body parts such as skin, bones, tendons, blood vessels and yes, the gut and stomach. Collagen is a protein which consists of specific amino acids (building blocks) some of which are also significant key players in supporting a robust and optimal functioning gut.
An Untapped Resource
Collagen may not be the first thing to spring to mind when you are thinking of supporting your gut health. In fact, in a recent clinical trial (1), only 30% of those surveyed knew that collagen had gut health relevance and could in fact aid in digestion.
Even though the awareness was low amongst the group, after regularly supplementing 10g of collagen peptides, 93% of participants in this particular trial found improvements in digestion, including bloating and abdominal comfort in just eight weeks.
What makes researching supplementing collagen and the impact on gut health a little tricky is navigating how to conduct the studies. Unlike other areas such as skin, joint, bone and even heart health, the scientific research methods used for investigating the benefits of collagen are a little more complex due to the physical internal location of the gut within the body. The measurement factors like gut lining and microbial activity present unique challenges and so much of the current research is ‘in vitro’ or using animal models.
Despite this, collagen (in its different forms) has been used throughout history to aid in healing the gut.
Bone Broth Beginnings
A nourishing food most commonly touted for gut healing (thanks hugely to the collagen it contains) is bone broth. As molecules go, collagen is pretty huge. Because of the long fibrous chain of amino acids, collagen is often too big for us to digest in its raw state - so we need to break it down first. During the cooking process, you render down the protein molecule so you can digest and absorb collagen. When using collagen peptides in supplement form, the collagen is broken down using hydrolysis into even smaller molecules at the exact weight needed for you to absorb them easily.
Whilst ancient remedies are of course something we draw upon for inspiration here at Ancient + Brave, we also love this touch of innovation - a way to make these time-tested remedies a little more accessible in our modern lives. Bone broth does contain some other lovely nutrients and sometimes herbs which may be supportive for gut health. However, as a nutritionist, I have seen a few issues when recommending bone broth to clients; taste, time and effectiveness.
Taste is highly personal, and whilst some people love their morning cup of bone broth, others aren’t keen enough to make it a regular part of their routine. We know from studies it is the consistent regular use of collagen which produces the best results therefore if not taken every day one cannot truly reap the benefits. Bone broth, unsurprisingly, also takes a good amount of time to make. 12 hours in fact. With many of us being so time-poor in our modern day living, making batches of bone broth may be a difficult addition to an already busy life. Finally, it is difficult to know how much collagen you are getting with each cup of bone broth and the amount of collagen present may not be enough for some people, with recent studies suggesting that collagen in supplement form is more effective for promoting collagen synthesis, due to higher concentrations of the amino acids (2).
Gut Lining Integrity
In the world of gut health, supporting the important microbes which live within is often the key focus for people trying to optimise their digestion. However it is important to also look at what houses these trillions of microbes; your gut lining.
Think of your gut lining as an interface from the outside world to your inner body. It is vital that you have a strong, resilient gut barrier which prevents any unwanted substances from permeating into the bloodstream and triggering an immune response which can appear as allergies, intolerances and inflammation, often referred to as ‘leaky gut’.
Reinforcing this natural barrier by utilising the amino acids present in collagen, especially glycine and proline, can not only aid in addressing gut-related issues but also contribute to supporting a healthy immune system, a significant portion of which resides in the gut (3)
Miracle Microbes
Science around microbes has quite literally exploded in nutritional research over the last decade, and we’re still only just scratching the surface. What we do know is that a) we are more microbe than human and b) if we look after them, they’ll look after us. There are many things which will affect our gut microbiome day by day, hour by hour. Fibre, fermented foods, probiotics, prebiotics, sugar intake, fasting windows and stress levels all have a part to play in whether these microbes are balanced and therefore beneficial (or not) for our health.
In terms of collagen, a recent 2023 study (4) highlighted the potential of using collagen peptides as prebiotics by linking them to positive changes in the gut microbiome. Another animal study has looked at the potential effects of collagen peptides on the gut microbiota, showing a reduction in some pro-inflammatory cells called cytokines which are known to contribute to gut imbalances or ‘dysbiosis’. Could adding collagen peptides to our diet also support our microbiome? Yet another exciting new area of research to watch out for.
Taming The Flames
Inflammation is often a huge issue at the root for those with gut related problems. Using anti-inflammatory foods and reducing other foods and lifestyle factors which may be exacerbating this is key to taming inflammation. A little known benefit of collagen peptides which is now being explored is an anti-inflammatory action. Although a new area of research, collagen may in fact also play a part in reducing inflammation, often associated with poor gut health. Watch this space.
A Word of Caution
Whilst for most people collagen is an incredible go-to for gut support, a small subset of individuals with specific gut conditions may need to exercise caution. Those dealing with suspected candida overgrowth or yeast-related issues in the gut may need to prioritise rebalancing the gut microbiota before incorporating collagen into their gut-supporting routine.
The oxalate content in collagen, coupled with the oxalate precursors produced by candida, has the potential to lead to an unhelpful build up of oxalates in the body. It's crucial to note that foods containing high amounts of oxalates, such as spinach, berries, sweet potatoes as well as collagen are often healthy choices and typically pose no issue unless there is a specific imbalance, such as candida overgrowth. Candida growth is ordinarily kept in check by the immune system and a well-balanced gut microflora. Therefore to address this particular health issue it is extremely important to include a wholesome, diverse and healthy diet to promote intestinal immunity. This includes reducing the intake of foods high in sugars and simple starches (e.g., white flour processed foods), high-oxalate foods, and fermented foods (which are generally beneficial for gut health). This is only a short term diet however, with the view of reintroducing a full variety of foods and nutrients once the candida is back in check. Additionally, managing stress, ensuring adequate sleep, and attending to other factors supporting the immune system are vital components of a comprehensive approach to gut health in these circumstances.
In Summary
Collagen confidently takes its place among gut-supportive nutrients, ingredients, and lifestyle factors upon the ultimate list of allies promoting optimal gut health. In synergy with a varied and balanced diet, collagen contributes to the overall well-being of the gastrointestinal system, supporting its structural integrity and functioning.
In the fast-paced rhythm of modern life, stress and anxiety have become common companions for many. As we grapple with the challenges of a connected world, where work-life balance blurs and digital overload is the norm, it’s no surprise that many of us are feeling the burn of overwhelming stress and anxiety. Anxiety can be triggered by different things for different people and we all experience anxiety in different ways. As such, there is no one-size-fits-all when it comes to managing anxiety and it’s crucial to consult with a healthcare professional for comprehensive guidance on treatment and options. With the rise of this very modern problem, we are seeing a growing interest in natural and effective stress relief solutions. Enter the ancient Reishi mushroom, a time-honoured natural remedy recognised for over 2000 years for its role in supporting a healthy stress response, promoting relaxation and improving our overall sense of well-being.
Reishi: A Blend of Folklore and Science
Reishi mushrooms, known scientifically as Ganoderma lucidum, have been a cornerstone in traditional Eastern medicine for thousands of years. Revered as the 'Mushroom of Immortality', Reishi was believed to bring balance and restore the body’s harmony. Today, modern science is uncovering the truth behind these ancient beliefs, revealing how Reishi mushrooms can be a powerful tool against stress and anxiety.
The Science Behind the Calm
At the heart of Reishi's stress-relieving properties are its unique range of bioactive compounds. These include science-y sounding triterpenoids, beta-glucans, sterols and peptidoglycans. A specific group of triterpenoids called ganoderic acids found abundantly in Reishi make this mushroom one of the most potent adaptogens – substances that help the body adapt to stress - in nature. Research suggests that they may help reduce anxiety by influencing the hormonal pathways that the body activates during stress, particularly the hypothalamic-pituitary-adrenal (HPA) axis. These compounds also underlie Reishi’s ability to enhance mental clarity and foster a sense of calm, making Reishi a great ally for those battling the mental fog and fatigue that often accompany chronic stress. Reishi is also neuroprotective, protecting brain cells from damage which in turn, may contribute to a healthier brain and a better ability to manage anxiety.
Not Just for Stress
This is not all it does, studies show that Reishi provides powerful support for the immune system, a promising source of antimicrobial molecules that help with both fighting off illness and calming the allergic response. It has been used clinically as an anti-cancer, anti-diabetic and cardioprotective agent in both traditional and Western medicine. Reishi is often referred to as the 'Mushroom of Immortality', a title that is not just a product of folklore. This is attributed to their high antioxidant content. Antioxidants are crucial in fighting oxidative stress, a factor associated with ageing and numerous chronic diseases. By combating oxidative damage, Reishi can help protect the body's cells, promoting healthy ageing and mitigating the risks of age-related chronic diseases.
Reishi and Modern Stress: A Natural Solution
The unique properties of Reishi mushrooms make them particularly relevant in today’s stressful world. Incorporating Reishi into your daily rituals could be key to achieving a better mental balance amidst the accelerating stresses of modern life. The journey with Reishi mushrooms is not just about combating stress; it’s about embracing ancient wisdom that advocates taking a holistic approach to health, addressing the mind-body connection and tapping into our contemporary need for mindfulness. Traditionally, Reishi is consumed mindfully as a warming drink for therapeutic purposes. This is why we have combined this balancing mushroom with cacao as part of our Cacao + Reishi Rest Ritual. Each serving contains 1.5g of pure organic Reishi. Made from 100% fruiting body it offers the full spectrum of bioactive benefits fostering a state of calm and balance, counteracting the negative effects of stress. Just remember that the benefits from Reishi take time and result from patience and consistent use as part of a holistic approach to health.
The Reishi Rest Ritual
In an era where stress and anxiety are on the rise, turning to time-tested natural solutions like Reishi mushrooms can be transformative. As we navigate the complexities of modern living, we invite you to create your own personal Rest Ritual. Start by setting aside a short time to mindfully enjoy a cup of Cacao + Reishi. We recommend the afternoon or evening so you can carry the calming effects into your daily wind-down to promote good sleep. Combine with journaling, meditation or breathwork if you wish. Or just enjoy a mindful moment, allowing the Reishi to promote relaxation and balance your emotional well-being. This in turn will help you to manage symptoms of anxiety and stress. Use this time to mindfully connect with yourself and cultivate a sense of presence and gratitude.
By intertwining the threads of ancient knowledge with scientific understanding, Reishi mushroom is a nature-based solution for the modern-day challenge of stress. Reminding us that sometimes, the answers we seek in our complex world can be found in the simple wisdom of nature.
Introduction
For centuries, cultures worldwide have used mushrooms not just as a food source but also for their vast array of medicinal properties. One of the oldest human mummies ever found - “Ötzi’ the Iceman” who lived 4,000 years ago had the mushroom Piptoporus betulinus - known for its natural antibiotic and antiparasitic effects - in his medicine kit. Scientific research now validates what traditional wisdom has long known: functional mushrooms have the power to profoundly modulate our immune system.
The immune nourishing properties of mushrooms are down to the unique types of nutrients found in them, often referred to collectively as myconutrients. While all mushrooms will each contain their own unique combination of myconutrients, functional mushrooms, sometimes called medicinal mushrooms, have specific medicinal properties that distinguish them from the culinary varieties.
Understanding ‘Myconutrients: Beta Glucans and more
The most studied myconutrient found in all mushrooms are key polysaccharides called beta-d-glucans (beta-glucans). Beta-glucans not only act on our immune system but also act as a prebiotic fibre. This provides them with their dense meaty texture and earthy flavour while also feeding and fertilising our gut microbes. The other medicinal myconutrients contained within functional mushrooms tend to be specific to each mushroom, giving them their own unique qualities. Some of the most well-studied include carotenoids, phenolic acids, terpenes and terpenoids, flavonoids, glycosides, ergosterol and ergothioneine.
The Science of Mushrooms for Immune Modulation
The immune system is a complex network of cells, tissues, and organs that work together to keep us well. We can think of your immune system as a high-tech security system with innate immunity like the quick-response guards, always on duty, offering immediate protection through eliciting an inflammatory response against unwanted intruders. In contrast, adaptive immunity is the elite detective squad, specialised and learning from past encounters to protect you better in the future. These two arms have to work in harmony otherwise we risk upsetting the balance between getting frequent infections and suffering from unwanted inflammation. Immune modulation refers to the process of fine-tuning the immune response ensuring every part of your immune system works in harmony. The word ‘modulation’ is key here because, unlike other compounds and medications that affect the immune system by either suppressing it or promoting it, some of the myconutrients in functional mushrooms act as biological response modifiers (BRM). This simply means they can balance different arms of the immune response supporting their array of important functions not only against infection, but also inflammatory diseases, allergies, and more.
The bioactive myconutrients in functional mushrooms elicit their immunomodulatory effects by activating key receptors on immune cells, fine-tuning the function of both the innate and adaptive immune systems to ensure they are harmonised. Some examples include the carotenoids and ergothioneine which have antioxidant properties that quench free-radical damage and reduce oxidative stress, a key factor known to influence immune function. Phenolic acids in mushrooms like Reishi and Chaga modulate the immune response by inhibiting inflammation by acting on enzymes like cyclooxygenase-2 (COX-2) (the target of drugs like asprin and ibuprofen), thereby mitigating unwanted inflammation. Ergosterol is a plant-based precursor of Vitamin D2. When mushrooms are exposed to sunlight they convert this to vitamin D2, a key immune-supporting nutrient.
At Ancient + Brave we love our functional mushrooms. Here are a few of our favourites and their amazing benefits for immunity.
Lion's Mane: The Brain-Boosting Mushroom
Lion's Mane (Hericium erinaceus) is a type of nootropic, meaning that it contains unique myconutrients that offer several brain health benefits. Scientific studies demonstrate that this is down to compounds like hericenones and erinacines that stimulate the release of nerve growth factor (NGF) and brain-derived neurotrophic factor (BDNF). These are crucial for the growth and protection of brain cells and improved cognitive function. Recent research also indicates that Lion's Mane can also enhance the innate immune response and support intestinal immune function. This means that it offers a dual benefit for both brain health and whole-body immune health.
Chaga: The Birch Tree's Immunity Gift
Chaga (Inonotus obliquus), often found on birch trees, is rich in antioxidants. It contains a high amount of melanin, which gives it a distinctive black colour and contributes to its antioxidant properties. These antioxidants help in reducing inflammation and immune function. Chaga has been used in folk medicine, particularly in Siberia and other parts of Asia, for its supposed health benefits, including immune support.
Reishi: The Mushroom of Immunity and Immortality
Reishi (Ganoderma lucidum) has been a staple in Eastern medicine for thousands of years, often regarded as the 'mushroom of immortality.' It is known for its adaptogenic qualities, helping the body to navigate stress. Reishi contains triterpene, which provides it with immune-modulating and anti-inflammatory properties. They also give this mushroom a bitter taste which can take a little getting used to if you tend to avoid bitter flavours. Sadly, bitter tastes have become something to be avoided in our modern diets at the expense of our health. Here at Ancient + Brave, we know that ‘bitter is better’ when it comes to Reishi. By embracing the complexity of bitter flavours, we can harness the wonderful properties of this mushroom.
Turkey Tail: A Symbol of Longevity and Immune Health
Turkey Tail (Trametes versicolor) has a rich history in traditional medicine, particularly in China and Japan for fortifying immune function. It is known for its high content of polysaccharopeptides like PSP and PSK, which are now being explored as an adjunct application in cancer therapy, particularly as immune-supporting agents during chemotherapy. PSP from turkey tail is also an important prebiotic that has been shown to help the gut regulate its balance of bacteria in a way that provides metabolic benefits to support a healthy weight.
Blending Tradition with Science
Alongside our new understanding from the growing lens of modern science, traditional knowledge of functional mushrooms must continue to be passed down through generations. Their traditional use provides us with a rich context for their many benefits. In many cultures, functional mushrooms have been used for centuries, not just as a remedy for physical ailments but also as a means to balance the body and mind.
Functional mushrooms are not just a source of health benefits for humans; they are essential to the health of our planet. Their roles in ecosystem balance, carbon sequestration, soil regeneration, and biodiversity make them invaluable in our efforts to maintain planetary health. As we continue to explore and understand their health benefits through the lens of science, we also must be mindful of their broader ecological significance and symbiotic relationship with the health of our planet. At Ancient + Brave, our commitment to quality and sustainability is at the heart of everything we do, especially when it comes to the sourcing of functional mushrooms for our products. We firmly believe in the power of these incredible natural resources, but we also recognize our responsibility to the planet and to our consumers.
The key role of functional mushrooms in immune modulation is a perfect example of how traditional practices can inform modern scientific inquiry. As we continue to uncover the secrets of these remarkable fungi, we will likely discover so many more promising and exciting possibilities for the future of our health and planetary health.
New to functional mushrooms? Get in touch and ask one of our in-house team of specialists.
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Note: The information in this article is for educational purposes and should not be considered medical advice. Always consult with a healthcare provider for personalised medical advice.
On a daily basis I hear people complain about their lack of energy and how it can have a detrimental effect on their productivity and well-being. Having good energy is so important to being able to feel our best and accomplish what we want. As the days get shorter and colder we often find that we are lower in energy. In this blog I am going to highlight some areas you may want to consider when it comes to supporting optimal energy.
Our nutrient status is so important when it comes to energy. We need to ensure we are not only getting the nutrients we need from our diet but also absorbing them. For example, iron is essential in the creation of energy and is needed by our energy producing cells, the mitochondria. Iron is low in so many people due to many reasons, including an inability to absorb it from lack of stomach acid (which happens when we are perpetually stressed or from infection), heavy periods, or not eating enough iron rich foods. Iron is also required by our thyroid. If we don’t get enough iron it can negatively impact thyroid hormone production which has the effect of slowing bodily functions as we have a thyroid receptor on every single one of our cells. One of the first signs of hypothyroidism could be low energy, low mood or low motivation. If you are struggling with energy I would suggest having these markers tested (iron and thyroid) along with B12, Vitamin D and HbA1c.
The saying used to be “you are what you eat,’ however “you are what you absorb” is more accurate as you want to be eating a great diet whilst absorbing the nutrients from it too. In order to eat and absorb your food well, you need to be in the parasympathetic state, which is also known as rest and digest. If you are feeling stressed out, you are in a sympathetic state and your body prioritises sending blood to the skeletal muscle to allow for maximum effort to be exerted to help you run away from the perceived stressor. It cannot differentiate whether you are stressed from rushing, being stuck in traffic or actually running away from a tiger, so it will prioritise your life and shut off digestion and any non-essential tasks that may prevent you running for your life. Mindful Eating allows your body back to a parasympathetic state. It can be very powerful in supporting our digestive processes and helping our bodies to extract more nutrients from the food that we eat, helping support energy production. The act of mindful eating helps increase stomach acid to break down protein and increases digestive juices to break down carbohydrates for energy. Here are a few mindful eating tips you can try next time you sit down to a meal:
To support energy we also want to support balanced blood sugar levels. Whenever we eat, as the food gets broken down, the sugars from the meal will get released into the bloodstream. Our hormone insulin will then be triggered to take this sugar and transport it to the cells to give us energy. The problem arises when the meals we eat are not balanced correctly with protein, healthy fats and carbohydrates but instead contain simple carbohydrates like: plain pasta, plain porridge, bread etc. When we eat a carbohydrate only meal our blood sugar levels will rise higher than we need and trigger high amounts of insulin to be released to lower sugar in the bloodstream. This has the effect of lowering blood sugar levels too low, initiating what is known as the blood sugar roller coaster. This can manifest as: energy crashes, hanger, irritability, nausea, dizziness, brain fog, exhaustion and difficulty concentrating, to name a few.
Thankfully there are many ways we can support healthy blood sugar levels, including:
1. Making sure each meal contains protein, fat and fibre and not just carbohydrates to slow down the release of sugar into the blood stream giving us sustained energy.
2. For those of you who drink coffee, try including it after a meal. I also like to add some True Collagen and True MCT Oil to my coffee to make it more blood sugar balanced. The collagen and MCT give it added protein and healthy fats.
3. Taking care of your adrenal glands is so important for good energy production and one simple way to support this is to ensure we are eating every 3.5-4 hours. If we don’t eat after 4 hours our adrenal glands will have to release cortisol which then triggers glucose to be released into the blood stream to maintain our blood sugar. This can put extra pressure on your adrenals and affect energy levels.
4. Eat your meals mindfully. This will allow you to produce more digestive enzymes and extract more nutrients from your food which can be used for better energy production.
5. Include fermented foods with your meals. Foods like yoghurt, kefir, kimchi and saurkraut. Fermented foods contain both probiotics and enzymes. Probiotic foods can help with energy and the digestive enzymes within these foods can help break down our meals better rendering nutrients more absorbable.
Many people focus on staying hydrated during the summer months when the days are warm. However, as the days get colder and the heating goes on this can be dehydrating for the body and in turn, make us feel more tired. Even being just slightly dehydrated can cause headaches and fatigue. Water also supports the natural detoxification processes within your blood, lymph, cells and digestion, allowing the metabolic waste products which can cause further fatigue to move through and out of your system. To support optimal hydration for increased energy monitor your fluid intake. Some people find it tough to drink plain water, especially when it's cold outside, so it's worth remembering that herbal teas also count towards your intake, use them regularly throughout the day and rotate the choice of tea as a great way to include additional 'plant points' and phytonutrients which also support your gut microbiome. I also love having True Hydration upon waking to rehydrate after a night's sleep.
Getting outside can be a powerful tool in helping support our energy. Oxygen is essential for energy production and is required by our energy producing cells, the mitochondria. Just a slight decrease in oxygen can negatively affect the brain and energy levels. Fresh air can help deter this. If you are unable to get outside, open the windows and make sure to ventilate your room. Being outdoors has also been shown to increase both heart rate and energy, whilst lowering stress and helping the brain to produce endorphins. Furthermore, light can help us regulate our circadian rhythms, and therefore trying to get morning and evening light can be so helpful in supporting our sleep wake cycle and have a positive impact on energy.
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As a recovering perfectionist, learning about the Japanese wisdom Wabi Sabi has felt like taking a lovely, long sigh of relief. Like curling up on the sofa with a cup of tea, knowing that in that moment there is nothing more to do than cradle it in my hands, drink and just be. It's a removing of pressure and expectation, and a surrendering to the knowledge that everything is ok – and more than that, beautiful – exactly as it is.
Having read this introduction you might not be surprised to hear that Wabi Sabi has its roots in Zen Buddhism. At its core are values like simplicity, imperfection, impermanence and acceptance. But it's hard to capture its full meaning in words – not only is there no direct translation, but it is something that is felt in the heart. It cannot be intellectualised. Language falls short.
When we embrace Wabi Sabi, we see, feel and deeply appreciate the beauty in simplicity. So, for example, we cherish the pleasure we get from a simple, hearty soup at our kitchen table at the end of a long day, rather than seeking out an expensive experimental taster menu at a fancy restaurant.
But it is more than that too. It also means valuing imperfections rather than attempting to fix what might be perceived as flaws, and letting go of the idea that shiny and new is better than old. There’s a sense of valuing the passage of time and of openly accepting the deterioration and transience of all things.
So while we eat that soup at our kitchen table, we might marvel at how the recipe has been passed down from a grandmother and doesn’t contain lots of special new ingredients but is oh-so comforting, nourishing and delicious, and we might smile as we notice the pen marks on the table made by a beloved child, or the bite marks on a slightly chewed table leg from when the dog was a cheeky puppy. All signs of a perfectly imperfect life lived.
"Wabi Sabi is really an intuitive, visceral response to 'authentic beauty'," says life coach and specialist in the study of Japan Beth Kempton, who is also the author of Wabi Sabi: Japanese Wisdom for a Perfectly Imperfect Life. "Something all the more beautiful for its transient, unrefined nature: a falling cherry blossom, a haunting melody, a kiss. It varies from person to person because we are all moved by different things."
A manifestation of Wabi Sabi is 'kintsugi', the ancient Japanese art of fixing broken pottery. Rather than rejoin pieces with a camouflaged glue, the kintsugi technique uses a special tree sap lacquer dusted with powdered gold, silver or platinum. Once completed, beautiful seams of gold glint in the cracks. The idea is that each artefact's unique history is celebrated by emphasising its ‘scars’ instead of hiding them. As a philosophy it treats ‘damage’ as a part of an object or person’s history, rather than something faulty or shameful to be disguised.
So how can we apply this to our lives, and how does this help us?
There are many ways that we can apply the wisdom of Wabi Sabi to the way we live our lives – all of which can offer a welcome sense of ease.
It could be remembering to practice mindfulness: training our minds to be in the here and now so that we notice the moments of beauty that are always all around us. Listening attentively and appreciatively to birdsong in the morning, the crash of the ocean on a seaside walk or a dear friend’s belly laugh over coffee. Noticing the particular shades of copper and crimson in autumn leaves – fleetingly vivid before they curl and fall. Tracing the creases in the palm of a loved one’s hand and pausing internally to acknowledge the fullness of their humanity: their strengths, weaknesses, joy and pain.
On a personal level it could also be cultivating love for our own wrinkles that surely are nothing more than signs that we are living, evolving and have the privilege of reaching later life; and appreciating items of clothing or kitchenware that might not be on trend right now, but continue to offer warmth, practicality or happy memories.
It might also be uploading photos to social media that capture us laughing at something hilarious even though shock horror we are without make up; or the generous act of allowing friends to see our homes untidy: laundry draped over the radiator, dishes dripping dry on the draining board, cushions not floofed but squished. Signs of real life that can be higgledy-piggledy because of its brilliant fullness. And here’s the magic bit: we work to let go of feelings of shame or judgement for these things, knowing that this is life – raw, unfiltered, imperfect. And golden, just as it is.
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As the holiday season approaches, what better way to celebrate than by indulging in delightful drinks that capture the essence of joy and togetherness? We invite you to embark on a journey through festive beverages that promise to elevate your celebrations. Delight in the season's flavours with our carefully curated recipes that bring together the warmth of tradition and a boost of wellness from within using our potent blends.
Non-Alcoholic Espresso Martini
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Festive Berry Belini
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The Ultimate Non-Alcoholic Gin + Tonic Nightcap
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Tis the season to be jolly, and yet even the most festive of us can feel overwhelmed, burnt out or further away from our health goals at this time of year as ever. With the many joys that the lead up to Christmas and New Year can bring (Love Actually with a mince pie and cosy socks anyone?) there’s no doubt that the shopping, organising, socialising, wrapping up projects at work, managing family baggage, travelling and the inevitable winter illnesses can take its toll.
What’s more, this busy period for many of us comes at a time where historically we would have spent time resting and repairing. The Ghost of Christmas Past would no doubt show us our ancestors gathering together around fireplaces and stoves to keep warm and spend time together doing cooking, mending and slower paced tasks compared to the summer months. Our biology is still imprinted with this cyclical nature of the seasons, and we feel the urge to hibernate, rest, repair in the winter months deep within our DNA. It’s no wonder that we feel at odds when we are pushing our minds and bodies at full steam ahead during the shorter, darker days.
With the risk of sounding more Grinch than Buddy the Elf, can we find an approach to the winter season of celebrations which helps to fill our cup both with merriment and nourishment without leaving us depleted and limping towards the 31st of December? Can we find ways to slow down to act as a buffer to the festive frenzy? Read on for this Nutritionists top 5 ways to weave in some much needed selfcare and welcome winter wellness rituals.
1. Spend time in nature
Whilst this may seem obvious to some, spending time in nature comes with a myriad of health benefits and yet it is something most people struggle to do consistently during the cold winter months. Yet, studies have shown that time in nature reduces cortisol levels (our stress hormone) blood pressure and strengthens the immune system. Being outdoors positively impacts our sleep cycles, raises serotonin levels and allows the body to connect and ground. The benefits of being in nature stem from a multitude of factors, from the patterns or ‘fractals’ we see in plants, trees or the sky, to the spectrum of changing light levels and even the smells emitted. Trees and plants actually release antimicrobial essential oils called phytoncides, which protect them. Research has found that these uplifting scents have been shown to improve our mood, immune function, circulatory system and even diminish stress and boost creativity. Try to incorporate some daily ‘outdoor’ time (even for just a few deep breaths) and weekly longer stretches of time in a natural setting.
2. Key Nutrients for Winter Wellbeing
Vitamin C
Vitamin C is a go-to choice for many when they think of supporting their immune system in the winter months, which is fantastic, however the benefits of optimal vitamin C intake span way beyond buffering against the winter bugs. Vitamin C is also a crucial nutrient when we are in busy periods and times of stress.
Our adrenals—small glands located above the kidneys—usually deal with stress by producing stress-hormones like adrenaline or cortisol. They also hold the highest concentration of vitamin C in the body and rely on this essential nutrient. The more stress hormones you produce, the more vitamin C you need and the less that is then available for other body systems such as your immunity to use (ever notice that you get run down when you are also super stressed?). As well as supporting our stress and immunity, vitamin C is crucial for our collagen production and energy levels.
Nature always shows us what we need, and it’s no coincidence that fruits and vegetables high in vitamin C are in abundance throughout the late autumn and winter months allowing us to prepare for what may ail us.
Citrus fruits, broccoli and even the humble brussel sprouts are good sources of food-based vitamin C. For some extra support, our True Nightcap and Radiant Collagyn formulas also contain generous amounts of this nutrient wellbeing ally.
Magnesium
Known as ‘nature's chill pill’, this key mineral is an absolute must to prioritise when life gets busy. Utilised in over 350 processes in the body, this incredibly versatile mineral is often depleted when life gets hectic. Important for our energy levels, mood, immune function and hydration, it is essential to keep levels topped up on the daily. What’s more, magnesium is often the missing link for those looking to improve their vitamin D levels or ease symptoms of Seasonal Affective Disorder (S.A.D) as it supports the metabolism of vitamin D.
Dark green leafy veggies, nuts, seeds, beans and cacao are all wonderful food sources of magnesium. It’s also no coincidence that we’ve included a highly absorbable form of magnesium in our True Nightcap which can be used before bed to help you wind down or at any moment within the day when you need some relaxation support.
3. Electrolyte balance
Minerals were once much easier to obtain through our diets thanks to mineral rich soils and water, however our modern industrial processes and farming practices have left our food and water with lesser quantities of minerals. This means we need to work a little harder to take on enough for our needs.
Certain minerals are essential to keep us hydrated on a cellular level. These electrolyte minerals transport water into the cells and help to maintain all important fluid balance. Hydration is often something we focus on in the summer months, however it also needs attention during the winter.
The harsh weather and indoor heating can play havoc with your system leaving your body dehydrated and skin dry. Your thirst response also diminishes due to lower temperatures and your mucus membranes (crucial for immune and gut health) also need plenty of fluids to stay protected.
Enjoy warm and hot drinks to regulate your temperature and count towards your daily fluid intake. Top up your water with 6g of True Hydration for extra mineral support. We recommend trying this first thing in the morning or before you go to bed (especially if you’ve enjoyed a mulled wine or two).
4. Digestion + Mindful eating
Our digestive system is in full swing during the festive season, with richer foods on the menu, snacks galore and generally much more indulgence.
It is important to recognise that with over indulgence, it can have an impact on the way our bodies feel - especially the way our digestive system feels and operates. It is therefore important to be more mindful of your hunger cues, aim to plan and prepare your foods in advance when you can and register how you feel with this change to your diet, looking to balance the rich foods across the month.
As a start, take a few calming breaths before you eat to help calm your nervous system and support your digestion. In addition to this, try not to rush your meals and chew your food properly - digestion starts in the mouth and by chewing your food more mindfully can avoid bloating, trapped wind and discomfort.
In addition, try to have some gaps in between your meals to help digest your foods from one meal to the next. 3 to 4 hours between meals is ideal as well as implementing a 10 - 12 hour fast overnight to help your body repair, rest and digest.
5. Sleep
The run up to Christmas can be an emotionally charged time that brings a combination of excitement as well as stress and overwhelm - longer days and even longer nights means that we tend to go to bed later which can lead to tiredness and feeling wiped out.
Drinking more alcohol and a change to bedtimes can have a huge impact on our mood, energy, appearance of our skin and general wellbeing. Sleep is such a powerful tool to help our bodies restore, repair and reset.
Trying to schedule in some alcohol free and early nights during the busy periods can be a game changer to how you feel and will help prevent seasonal illness and burn out symptoms. If you are someone who suffers from poor sleep and feeling run down, a cup of True Nightcap is an ideal evening companion which not only helps promote a restorative sleep but contains key nutrients that support your body's stress resilience when you are feeling low and stressed.
Other ideas to help promote gentle relaxation is to practise meditation or find pockets in the day or evening when you can curl up on the sofa after a hot bath and switch off from the hustle and bustle of Christmas festivities. A soothing hot chocolate of Cacao + Reishi is the ultimate way to unwind and contains a blend of Reishi mushroom which is known to support the immune system, promote relaxation, improve sleep and manage stress and anxiety levels.
Wishing you less stress and more magic, less hustle and more silent nights.
At 14 I was diagnosed with PCOS but it’s taken me until my mid 30s to truly begin to understand the needs of my PCOS body.
Up until this time what I knew about health and nutrition was what I’d been told by the media and various personal trainers - eat less, move more, eat low fat, do HIIT and if I wasn’t sweating, I wasn’t pushing hard enough. I’m sure I’m not the only one.
It wasn’t until I embarked on a course integrating nutritional therapy and homeopathy that I learned how to truly nourish my body as well as the importance of living mindfully - working with my body, instead of against it.
Most surprisingly to me was how all encompassing PCOS symptoms can be. I didn’t know that insulin resistance was the main driver of symptoms for up to 75% of those with PCOS, closely followed by inflammation and that balancing my blood sugar could actually eradicate my cravings, brain fog and acne, or that PCOS impacted my circadian rhythm and heightened my nervous system, making me more sensitive to stress.
My mind was blown but I slowly started making changes and the results were astounding.
Five years on, what I know now is that a PCOS body thrives on care, love, nourishment - on a cellular level - and radical relaxation for the mind, body and soul. Easier said than done in today’s bustling world, I know.
As with all things health there are no quick fixes but there are some easily incorporated habits that can profoundly impact our health.
Nutrition
How we start our day has a knock-on effect that influences how we feel and what we eat for the remainder of the day and there are two key habits that can make a huge difference to our blood sugar balance, inflammation and stress hormones.
Starting the day with a protein rich breakfast like eggs, veggies, avocado and seeded sourdough or warming porridge, stewed fruits, almond butter and protein boosting True Collagen, can actually help to bring down our natural morning cortisol peak and prevent a blood sugar rollercoaster.
Additionally, aside from helping to keep blood sugar levels balanced, a protein rich breakfast slows the release of our hunger hormone ghrelin, meaning we eat less throughout the day and snack less in the evening compared to a low protein breakfast.
Similarly, if your morning cup of coffee is what gets you out of bed, be sure to drink it after breakfast and not before as caffeine can raise our morning cortisol levels and actually worsen PCOS symptoms. For this reason, I like to add True Collagen to my coffee to again blunt that rise in stress hormones while supporting my cellular repair and renewal.
If you’re sensitive to caffeine or know that your PCOS is adrenally driven, you might like to try switching over to Matcha + Collagen, a harmonious blend of organic matcha, hydrolysed collagen peptides, adaptogenic Lion’s Mane and insulin sensitising cinnamon. The beauty of matcha is that it’s rich in L-theanine, an amino acid that provides a sense of calm to balance the stimulating effects of caffeine on our nervous system. For this reason, Matcha + Collagen is a hug in a mug for our adrenals while still providing the alertness we often look for in a morning drink.
Movement
Something I realised quite quickly in my PCOS journey was that how I moved my body could significantly help or hinder my healing efforts. Gone are the days of endless hours of cardio and high intensity training - now I choose exercise like strength training, walking and yoga that helps my body feel safe and builds muscle while supporting my nervous system. That’s not to say that there isn’t space for higher intensity exercise in PCOS management, research actually suggests that it can be beneficial for body composition and insulin resistance, but there’s a time and a place for it that I always recommend is decided on how you feel, how you’ve slept and your stress levels - there’s no use pushing an already exhausted body.
It’s important to remember that when we exercise we sweat out vital minerals that can’t be replaced by water alone. Crafting a post-workout ritual of refuel and rehydration will elevate your exercise glow. I recommend replenishing with 6g of True Hydration which combines the electrolytes of coconut water with pink Himalayan salt, potassium, gut loving prebiotic fibre and magnesium for whole body support. What elevates True Hydration is that it cleverly contains chromium picolinate, an insulin sensitiser proven to improve blood sugar control, insulin levels, BMI, free testosterone and ovulation rates in those with PCOS.
Evening wind-down and sleep
Until falling down this hormone hacking rabbit hole, I didn’t fully appreciate the importance of a nervous system-loving evening routine but once I felt the impact on my sleep, I couldn’t help but keep searching for new rest-promoting habits to stack.
Research suggests that women with PCOS have disrupted sleep-wake cycles and that our sleep hormone melatonin is secreted later in the morning, even when we’re awake. This is actually associated with higher levels of free testosterone and insulin resistance so anything we can do to switch us into ‘rest and digest’ and regulate our circadian rhythm is a great idea.
It doesn’t take much, even 3 minutes of belly breathing with our legs elevated and up against a wall (it sounds strange but I promise it works), followed by a quick journal where we dump the day’s stressors and write something we’re grateful for can be enough to make a difference.
I find that I’m able to stack multiple small habits to create a ritual that primes me for rest, relaxation and sleep while helping to regulate my circadian rhythm.
I love pairing my evening ritual with a cup of something warm and calming such as chamomile tea or if I’m feeling decadent Cacao + Reishi hits the PCOS spot. Not only does it encourage a serene wind-down but it contains the adaptogens ashwagandha and medicinal mushroom reishi and is rich in magnesium, which all have nervous system supporting qualities. Reishi is also a fantastic addition for those with PCOS as it helps to improve androgen excess by inhibiting the conversion of testosterone to the more potent DHT.
Supplements
I’ve tried all the supplements on my quest for hormonal harmony but the one that has stood the test of time is inositol as for PCOS, it just does it all - it supports blood sugar balance, aids weight loss, reduces cravings, improves ovulation rates and egg quality and research suggests that it’s as effective as metformin for PCOS management. True Nightcap contains myo-inositol and other major PCOS supporting ingredients like magnesium, zinc and vitamin C to promote restful, rejuvenating sleep as well as nervous system and adrenal support.
PCOS management can feel like a minefield but incorporating simple tweaks and rituals into our days really can make all the difference. Start slow - maybe just add protein to your breakfast or make sure to hydrate in the morning, then build on your habits over time.
More than anything, be kind to yourself, PCOS is a lifetime’s journey but we can live a life with PCOS that is definitely worth living. More than that, with the right habits we can thrive with it.
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Introduction
Collagen is an important structural component of all our tissues, comprising around 30% of the whole protein mass in the body, regardless of supplementation [1]. The cells in our tissues are enclosed in a supportive environment called the ECM (extracellular matrix), and collagens are a family of proteins that are a major normal component of this matrix. Different collagen family members play different roles in the body, and there are 28 known collagen types [1].
What happens in cancer is that the ECM, the cell-surrounding matrix, is completely changed by the tumour locally (think of this as a house remodel). Cancer cells subvert our normal cells, such as macrophages (immune cells) and fibroblasts (connective tissue cells), to secrete enzymes that chew up normal collagen (these enzymes are MMPs or matrix metalloproteinases) [2]. The resulting collagen fragments are then taken up and degraded, and new dense pro-cancer collagen is laid down by the subverted cells in a way that can support cancer progression [2]. In this scenario, macrophages and fibroblasts are like the decorators that cancer cells persuade to change the environment to their liking. Studies that link collagen to cancer focus on local tumour-promoted collagen changes, with higher density specific collagen types laid down in the local environment through the interactions between cancer cells and subverted neighbouring cells being linked to cancer outcomes [3].
There is currently no available evidence that links oral hydrolysed collagen supplementation to this specific collagen remodelling in cancer. It is a process driven by the cancer cells and involves subversion of immune and connective tissue cells [2].
Collagen supplementation – is there a link to cancer development and progression?
Collagen changes that occur in cancer are complex, with local collagen production regulated by cancer cells through mutated genes and various signalling pathways - messages within cancer cells and those directed to cells surrounding them [4]. To address collagen remodelling, researchers are looking at multiple potential target points within the process. This includes inhibition or modulation of enzymes that participate in normal collagen breakdown (MMPs or matrix metalloproteinases), inhibiting signalling from cancer cells and targeting the function of specific cells, e.g. cancer-associated fibroblasts, in the tumour microenvironment (TME – a local ecosystem around the tumour) [4].
There is a world of difference between the complex multi-cell local process described above and oral collagen intake. We currently have no clinical evidence that hydrolysed collagen supplementation is associated with excess risk for people with cancer or is involved in cancer development, recurrence or progression. However, more research is needed throughout the cancer care spectrum to quantify potential risks and potential benefits, e.g. supporting quality of life and skin or joint-related symptoms. For example, joint stiffness and pain and skin-related symptoms are problems commonly associated with treatment-induced menopause and endocrine (hormone) therapy received for oestrogen-positive breast cancer, particularly aromatase inhibitors, such as letrozole, anastrozole, and exemestane [5, 6]. We know that research studies involving people who do not have cancer but have joint and skin-related symptoms, including those related to ageing, show benefit from collagen supplementation in terms of symptom improvement and quality of life [7-9]. Therefore, we need to study these effects in people during and after cancer treatment to see if these improvements can be seen in this context without carrying excess risk.
People diagnosed with hormone-related cancers and taking endocrine (hormone) therapy may be concerned about effects of various supplements on their hormone levels. While specific research in different cancer types is needed, oral hydrolysed collagen has not been seen to have oestrogenic effects or to raise testosterone levels inappropriately. Current available evidence does not show collagen to have any hormone disrupting properties.
It is important to be aware that when people are diagnosed with cancer, all supplements should be checked with the medical team, including the oncology team, and where possible, integrative medicine doctor specialising in cancer support (integrative oncology/integrative cancer care). This is because some supplements may interact with both cancer treatment and general medications or may not be appropriate in view of the person’s overall clinical history, including their medical conditions and current symptoms.
Different collagen supplementation options
Bovine and marine collagen are the two main choices in hydrolysed collagen supplementation. Unfortunately, we don’t have any comparative evidence on different collagen types for people with cancer. If you choose to supplement with collagen, choice of collagen type is completely up to your personal preference and what you agree with your medical team. You should always follow your medical doctor’s advice.
Vegan alternatives to collagen supplementation do not contain actual collagen peptides, as collagens are not found in plants. Instead, most vegan collagen support supplements contain co-factors that may support normal collagen metabolism, and there is currently no comparative clinical evidence to suggest which products may be more or less beneficial in people with cancer. As with any supplement, it is important that your doctor, cancer nutrition professional, or pharmacist checks interactions of these ingredients with any current medications or medical conditions you may have.
Disclaimers:
All content in this post is created and published online for informational purposes only. It is not intended to be a substitute for professional medical advice and should not be relied on as health or personalised advice. Always seek the guidance of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition. Never disregard the advice of a medical professional, or delay in seeking it because of something you have read in this blog or on the website.
Dr Nina Fuller-Shavel has not received any direct remuneration for the work completed in compiling this article. However, a donation has been provided to Oncio CIC (Community Interest Company), co-founded by Dr Nina Fuller-Shavel for the purpose of providing free digital health resources to people affected by cancer through the Oncio app.
About the author
Dr Nina Fuller-Shavel
MB BChir and MA Hons Natural Sciences (Cantab)
MSc Precision Cancer Medicine (Oxon)
FBANT FRSA DipIM DipAc DipCHM PGCert IFMCP DipION RYT200
Dr Nina Fuller-Shavel is an award-winning Oxbridge-trained integrative medicine doctor, scientist and educator with over a decade’s experience in integrative healthcare. Dr Fuller-Shavel is a Fellow of the College of Medicine, the British Association for Nutrition and Lifestyle Medicine (BANT) and the Royal Society of Arts (RSA). Alongside three Oxbridge degrees in medicine and science, Dr Nina Fuller-Shavel holds multiple qualifications in nutrition, integrative medicine, functional medicine (IFMCP), health coaching, herbal medicine, Traditional Chinese Medicine (TCM), acupuncture, yoga, mindfulness and other therapeutic approaches.
Dr Nina Fuller-Shavel is the founder and Director of Synthesis Clinic, an innovative multidisciplinary practice in Hampshire, specialising in women’s health and integrative cancer care. Alongside her clinical work, Dr Fuller-Shavel delivers educational programmes for medical and nutrition professionals (including her Systems Approach to Cancer Programme), as well as participating in research and contributing to journal editorial boards and guideline development panels nationally and internationally. Finally, Dr Fuller-Shavel is the Co-Founder and Director of Oncio CIC, an innovative non-profit aimed at providing high quality app-based resources for people with cancer.
Find out more about Dr Fuller-Shavel’s work at:
https://www.drninafullershavel.com/
https://www.synthesisclinic.co.uk/
References
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Chronic pain is a complex and pervasive health issue, challenging both physical and emotional well-being for those who suffer. It is more common than many realise, affecting more than a third of the UK adult population. This alarming number means chronic pain rates are higher than the rates of other chronic conditions like type two diabetes and depression. What’s more, current treatments for chronic pain are often ineffective and can bring more deleterious side effects.
Understanding Chronic Pain
Acute pain is a sudden onset of pain that typically results from a specific injury, disease, or inflammation. It serves as a warning signal to the body that something is wrong. Acute pain is usually of short duration, resolving as the underlying cause heals. It can last from a few moments to a few weeks.
Chronic pain is defined as pain with no clear underlying cause, or pain (or its impact) that is out of proportion to any observable injury or disease (NICE Guidelines). In essence, this means living with a persistent discomfort that doesn't seem to improve despite the expected time for healing. It can manifest in various forms and may affect any part of the body. Some examples include musculoskeletal pain which is discomfort in your muscles, bones, tendons, ligaments, or other parts of your body's framework, neuropathic pain which originates due to damage or dysfunction in the nerves causing pain signals as a miscommunication between your nerves and your brain or visceral pain which derives from the internal organs. It's a deep, often vague discomfort that can be challenging to pinpoint.
It can result from various conditions such as arthritis, fibromyalgia, certain treatments like chemotherapy or from surgery or injuries. But it can also be ‘idiopathic’ meaning that its exact cause is unknown. Conditions like fibromyalgia and certain types of chronic headaches are examples of chronic pain conditions that are considered idiopathic because their exact cause is not well understood.
Chronic Pain and Mental Health
There is a deeply entwined bidirectional link between chronic pain and mental health, with each influencing the other in a variety of ways. Living with chronic pain can lead to emotional distress, including feelings of frustration and helplessness. Pain can limit physical activity and other aspects of our wellbeing such as sleep quality. The persistent nature of pain can wear down an individual's mental resilience over time and affect cognitive functions such as memory, attention, and concentration. Chronic pain and mental health disorders share common neurotransmitter systems, such as serotonin and norepinephrine. Imbalances in these neurotransmitters can contribute to both physical and emotional symptoms. Chronic pain and mental health often exist in a cyclical relationship: pain can lead to worsened mental health, and poor mental health can, in turn, exacerbate the perception of pain.
Managing and treating Chronic Pain
Managing and treating chronic pain requires a multidisciplinary approach often combining medication, physical therapy, psychological interventions, and lifestyle modifications to improve the overall well-being of individuals experiencing it. But despite some advancements in treatment, it remains challenging to treat, usually focussed primarily on addressing symptoms rather than directly targeting the cause. This means there is a significant unmet need for better treatments for chronic pain. Addressing this need is crucial for improving the quality of life for individuals affected.
Collagen supplementation and Chronic Pain
Current nutritional strategies for managing pain are limited, predominantly focusing on addressing unwanted inflammation. A key protein in all of the tissues of our body, collagen is a food that provides nutrition and health benefits, often referred to as a nutraceutical.
Although short-term supplementation with Type 1 collagen peptides such as those found in True Collagen and Wild Collagen has shown promising results in reducing symptoms of chronic pain, there weren't any long-term studies until recently. Kviatkovsky et al performed the first double-blind randomised, placebo-controlled long-term study on Type 1 collagen to treat chronic pain in healthy, middle-aged, active adults. They found that supplementing with 10g of hydrolysed collagen peptides for 6 months led to several beneficial outcomes. Unlike many drugs used for chronic pain, collagen peptides were found to be safe and well-tolerated.
How to incorporate Collagen supplements
It's important to note that chronic pain can stem from diverse causes, and the effectiveness of collagen supplementation may vary from person to person and depend on the underlying causes. Elements such as age, existing health conditions, overall diet and lifestyle choices will also play a role.
At Ancient + Brave, we know collagen supplements support more than just skin health but are important for our whole body health. This new research in the area of collagen and chronic pain adds to the growing body of diverse benefits of this hard-working supplement
For collagen supplementation to work effectively in the body, consistency pays off. We recommend taking a minimum of 5g or up to 10g daily of either our True Collagen or Wild Collagen. Our collagen is pure, potent and sustainably sourced with no artificial additives. Plus it is incredibly versatile and can be added to any hot or cold drink or food of your choice from your morning coffee.
References:
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The Motivation Molecule
Dopamine, a neurotransmitter in the brain, is often described as a ‘reward or pleasure chemical’ and whilst it certainly is the final pathway for our pleasurable, intoxicating, rewarding experiences - its purpose is more nuanced.
Before our time of sat-navs and supermarkets, our human ancestors spent much of their days hunting for food, searching for water or gathering information to keep them safe. These tasks weren’t easy and often involved some risk or cost, meaning we needed some kind of incentive. This came through the reward of pleasure. One of the roles of dopamine is to motivate us to do things that we wouldn’t do for fun, but are essential to survival and repeat it again and again.
If our palaeolithic ancestor located a fruit filled tree on the horizon, a small amount of dopamine would be released to incentivize them to go forth and gather. Dopamine production starts to increase even when you are looking at, smelling, hearing or thinking about food and this enhances your motivation to eat it.
These small hits of dopamine at each sign of progress towards the tree would keep them on track until they reached the sweet fruit, which upon tasting would give them an even bigger, more intoxicating, dose of pleasure. The body and brain would then store this information to repeat this process again. Even more impressive, dopamine also modulates the hippocampus, a crucial brain system for long-term memory. So not only would we remember that gathering fruit was pleasurable, even if the journey was long, but we would link this to a location, helping us to remember where the fruit trees are for the next time we wanted some.
Taking our time to accomplish even smaller tasks that take some amount of effort, such as cooking a delicious meal and then enjoying eating each mouthful, can feel great. The bigger the goal or the more effort needed, the more dopamine we receive. It can therefore feel incredible to work hard towards achieving something really difficult.
The dark side to dopamine
But there is a dark side to dopamine. The part of the brain that is responsible for pleasure is also responsible for pain. Because dopamine works to motivate us, it is also responsible for feelings of agitation or cravings (which are a type of ‘pain’), as well as reward. This ‘pleasure-pain’ processing works as a balance. The body is always trying to bring the body into a balance called homeostasis. Dr Anna Lembke, the medical director of addiction medicine at Stanford University and author of Dopamine Nation (1), describes this as a ‘pleasure-pain see-saw’; when you do something pleasurable such as eating a piece of chocolate, the see-saw tilts towards the side of pleasure. In order to regain homeostasis, the body therefore adapts by tipping the see-saw in an equal and opposite amount to the side of pain. We feel this as a comedown or craving, that moment of wanting a second piece of chocolate.
If we wait long enough, the body is able to restore the balance and the feeling passes. However, the more you trigger dopamine, the less impactful it will become, and the more of the food, substance or behaviour you will need to tip the see-saw and sustain the same enjoyment.
This incredible physiology was built for evolution, as well as ensuring our survival, it made us accomplish incredible feats. But it is a mismatch with our current environment.
Huge triggers for our dopamine response now come in the form of falling down a scroll-hole on social media, alcohol, excess caffeine, ultra-processed foods, that shopping high and ‘likes’ on our posts. We are exposed to dopamine-stimulators from the moment we wake up and receive our first Whatsapp message of the day to the last ‘just one more’ Netflix binge. Without the balance of needing to ‘work hard’ towards gaining this pleasure and the abundance of pleasure-giving experiences at every turn, are our bodies drowning in dopamine? The need for more and more dopamine just to bring the balance back to a set point means that we can begin to live in a dopamine deficit, where even the small things that should bring us pleasure are dulled.
The abundance of ultra-processed foods available to us adds another layer of complication to this dopamine conundrum. Not only is food more accessible than ever before, but it has been adapted to be easier to chew, quicker to digest, sweeter with less bitterness and in some cases highly addictive.
Research shows that some foods, often those that have been ultra-processed and created to reach a ‘bliss point’ of pleasure, stimulate a greater sense of reward and short-term satisfaction than others. Because we gain such a high from these foods, our bodies are hardwired to seek more, driving repetitive, automatic behaviour.
What’s the answer?
Do we hop in a time machine and go back to when life was more ‘simple?’ It’s key to remember that whilst we can look to the past with rose-tinted glasses, with those simple times also came a lot of hardship. Let’s not forget that there is much we have gained in the past 1000 years and incredible human advancements to behold. However, there have been prices to pay along the way and understanding how these convenient solutions to our hardships affect our health is key.
1) Gain awareness
The first step is to audit the substances and experiences in your life that may be tipping the balance too far with relentless dopamine hits. How often are you reaching for your phone in the day? Which app do you automatically reach for even though you didn’t mean to check it? How many coffees are you having a day? Record a food or activity diary or delve into what ‘habits’ may not be serving you.
2) Stacking your habits
Often we look at habit stacking as a positive hack, and yet when it comes to dopamine, stacking these behaviours isn’t recommended. Watching TV whilst scrolling, texting whilst on the treadmill, even the effect of multitasking, can cumulatively contribute to dopamine surges and the consequential dip below baseline. Taking a period of time when we’re not stimulating our brains and being present in one activity at a time can be helpful.
3) Dopamine fasting
One way to address the rebalance of pleasure is to ‘fast’ for a short time from the substance or behaviour that may be causing you issues. Dr Lembke recommends 4 weeks on average is how long it takes to reset the reward pathways, however it can also be as little as a few days to weeks. According to a recent study by the University of Bath, taking a break from social media for as little as a week can reduce depression and anxiety (2).
For some, a dopamine fast can simply mean placing some firm boundaries around stimuli. Set small personal rules such as not checking your phone for the first and last hour/s of the day, turning off notifications to certain apps, taking off your Smart Watch during your workout every now and again, reading a book instead of watching the TV before bed, having a matcha instead of a second coffee, or promising yourself to be fully present when you meet your friend for a catch up cuppa. These all allow some time for your brain to level out, to reset and not take on too many things at once.
4) The Hormesis Effect
There are some behaviours when done in moderation which can be a healthy way to get our dopamine indirectly. These behaviours take advantage of that ‘see-saw’ effect. Whilst those peaks in dopamine can result in lows filled with cravings, the reverse also holds true. Some ‘painful’ experiences drive an upswing in motivation and pleasure through the effect of hormesis. The main difference with the hormesis effect is that dopamine remains high for an extended period without going into a deficit state. Cold exposure (ice baths, wild swimming, cold showers) or heat such as a sauna, fasting or even meditation can have this effect.
5) Hunt for ancient dopamine hits
Another key hormetic stressor is exercise. One undeniable truth that has emerged from studies on exercise is that it boosts your mood and changes your brain, both whilst you are doing it and over time. Whilst exercise in many forms over approximately 20 minutes releases endorphins, dopamine and serotonin, meaning you feel positive and upbeat during a tough workout, you do not always need to hit the gym hard to gain your reward. Our primitive wiring is built for active exploration and this is another key stimulator of dopamine release. Simply walking, as long as you also explore your surroundings and engage in a full sensory and present awareness, works well.
Camping and enjoying some outdoor living has a similar effect, creating some hardship and friction with simple tasks of putting up shelters, using a fire to make a hot drink speaks to our natural pleasure seeking pathways.
6) Inconvenience yourself
Our modern lives are much different from our hunter-gatherer ancestors, and often convenience is needed to make our busy lives more manageable and enjoyable. When we can however, seeking to inconvenience ourselves and make ourselves work a little harder for the end goal helps to balance the dopamine pathways. Day to day this can be cooking a meal from scratch, mindfully savouring moments, and properly engaging with others by talking rather than texting. Learning something new or following a creative passion such as writing also coincides with a slow and steady dopamine uptick.
Most importantly, it's key to remember that whenever dopamine is involved, moderation is key. Used occasionally, the things that bring us pleasure and spark our dopamine can be great outlets. Tying up pleasure alongside meaningful and purposeful activities is where we can hit the sweet spot.
Introduction
As the chill of winter sets in, the days grow shorter and the festive frenzy is merely weeks away, it's essential to prioritise wellness and support your immune health. Not only can winter be tough on your health with holiday preparations, increased social obligations and end-of-year work deadlines, but it can feel like germs are waiting around every corner. And in some ways they are!
Winter viruses that cause things like colds, flu and other upper respiratory symptoms love the cooler climes of winter. These germs are more stable in cold, dry air which helps them transmit between people. This is one of the reasons why we are more likely to fall sick in winter. The cold, dry air can irritate our respiratory passages, making it easier for viruses to infect. We tend to stay indoors more often with windows closed and close to others increasing the likelihood of viral transmission. And from October to April the sun in geographical latitudes above 40°N (this means anywhere north of Madrid in Europe) is a high risk of vitamin D deficiency. In fact, without supplementation, your vitamin D levels will fall by half between now and March.
To mitigate the toll on your health during the next few months, it's essential to prioritise immune-centric self-care. This includes both preventative measures to avoid getting unwell as well as a well-thought-out plan in case you do fall sick.
Prevention is better than cure.
During the winter, we can do our best to avoid germs by employing a variety of strategies. I like to call it the ‘Swiss Cheese’ Model as a way to conceptualise the importance of multiple layers of defence working together to reduce the risk of getting ill in the first place. Each layer of defence is represented by a slice of Swiss cheese, and the holes in the cheese represent potential weaknesses or failures in that layer. When multiple layers are aligned, the chances of an infection slipping through all the holes are greatly reduced. The first layer is avoidance. This might mean increasing ventilation when indoors, practising good hygiene and tissue etiquette and avoiding close contact with people who are sick. The other layers focus more on diet and lifestyle measures. For example, it's crucial to maintain a well-balanced diet rich in seasonal produce. Eating seasonally is not only good for the environment but can also have a profound impact on our health, especially during the winter months. The nutrients in winter produce naturally align with nutritional requirements in winter. Think bright orange pumpkins and squashes full of beta-carotene, the plant-based vitamin A, also known as the ‘anti-infective’ vitamin. It’s a fat-soluble vitamin so roast up those roots in a lovely olive oil and some hardy winter herbs bursting with immune-supporting phytonutrients. Winter citrus fruits provide vitamin C, an essential nutrient for immune function. Winter berries like elderberry support the function of vitamin C through their rich bioflavonoid content as well as antiviral compounds. Winter crucifers like Brussels sprouts, support several aspects of immune health as well as liver detoxification to remove things like any extra alcohol from festive parties. Fibre from a diversity of plants will feed and fertilise the gut microbes. These immune-health allies will then train and educate our immune system, helping it to respond appropriately if we do fall sick. Don’t forget the importance of protein to build all the immune cell armies and antibodies needed to fight infections. Add a scoop of Collagen to your daily routine to increase your protein intake. Finally, omega-3 fats are essential for proper immune function and help prevent unwanted inflammation. If you don’t eat oily fish 2x per week, it is recommended to supplement.
Other layers of ‘Swiss Cheese’ include drinking plenty of water and staying hydrated with electrolytes like True Hydration. This helps keep your mucous membranes moist, which can help prevent infections. Adequate sleep is a cornerstone of good health. During the winter months, it's common to feel more fatigued due to the shorter day length. Aim for a consistent 7-9 hours of quality sleep per night to allow your body to rest and recover. Staying active is a fundamental that makes your immune system work via lymphatic flow. Try to keep up with outdoor physical activities as well as indoor activities like yoga, Pilates, or hitting the gym. Finally, don't neglect the psychological influence on immune health. Chronic stress can weaken your immune system. As we head into the festive frenzy, be sure to arm yourself with stress-reduction techniques like meditation, deep breathing or engaging in hobbies that bring you joy.
What to Do If You Fall Sick
If you are exposed to people, then you are exposed to germs. This means it's normal for healthy adults to pick up a few minor illnesses each winter. At the onset of those familiar yet uncomfortable symptoms, I recommend prioritising two things; rest and time. Your immune system is exceptionally busy preparing armies to fight off the intruders. This is highly energy intensive and some aspects of an immune response can take several days. There is a reason you don’t feel up to doing your normal activities. It’s a sign from your immune system to slow down and rest. Your body needs extra energy to fight off infections, so take it easy. To prevent the spread of illness and prolonging of symptoms, stay home and avoid close contact with others until you feel better.
Be sure to stay hydrated. Warm drinks like herbal teas, or the classic combo of lemon and ginger in our True Nightcap can soothe a sore throat and help ease congestion. Not just for night, it also contains zinc and vitamin C which are needed in higher amounts when fighting off germs. I also love Radiant Collagyn with its bright purple berries packed with vitamin C, and it also contains vitamin D, both of which are very important for immune function. Try to consume nourishing foods like soups made with bone broth which is particularly nourishing for our immune system. Not only does bone broth provide a generous amount of minerals and make a great base for nourishing soups and stews but it provides an absorbable form of protein without the bulk of a meat-heavy meal. It contains the valuable building blocks for our bodies to make Glutathione - a highly important antioxidant that acts upstream of other antioxidants such as vitamins C and E. And it is rich in cysteine which helps break down mucus in your lungs and carnosine acts directly on inflammatory cells called neutrophils to calm their toxic effects as they fight infections in your airways. So there is a thread of truth in that chicken soup could cure your cold.
Winter self-care and immunity go hand in hand. Although unpleasant, most minor illnesses should be resolved in a timely way with rest and home remedies. Over-the-counter remedies generally target symptoms so you feel better temporarily but by doing so, can suppress the immune response. By proactively taking steps to support your health and knowing what to do if you fall sick, you can navigate the winter months with ease and minimise missing out on festive fun. Remember, the key to a healthy winter is a balanced approach that includes nutrition, hydration, rest and of course being kind to yourself if you do fall sick. Stay well!
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In a world where heavily caffeinated beverages are everywhere, it can be easy to find yourself with caffeine jitters. If this sounds like you, it might be time to seek a healthier alternative to get your daily dose of caffeine.
Enter matcha, a vibrant green powdered tea that has gained popularity for its clean, jitter-free caffeine boost. In this article, we will explore why matcha might just win the crown in the battle of the brew and could be a superior choice for those seeking a sustained energy lift without the unwanted side effects of caffeine.
Caffeine jitters are a thing! What causes them?
Well, caffeine is a stimulant which means it has a stimulating effect on your gut, brain and nervous system. When absorbed, caffeine blocks the calming effect of adenosine, the chemical that causes drowsiness. This prevents signals of tiredness from being transmitted throughout the body, allowing you to feel awake and alert! Caffeine also provides us with a sense of energy through the release of stress chemicals like adrenaline and cortisol (think stress response). This is why caffeine is considered ‘anxiogenic’, i.e., it has the ability to promote anxiety. Studies show that in adults living with panic disorders, it can actually trigger panic attacks. For most people it will aggravate any symptoms of stress causing more of those unpleasant stress side effects (anxiety, high blood pressure, sweating and jitters), causing many people to feel anxious and over-stimulated. Caffeine generally doesn’t cause stress or anxiety by itself but can aggravate these feelings. Moreover, caffeine can affect sleep patterns, including the quantity and quality of your sleep, especially if you drink it later in the day. For people with caffeine sensitivity or those who are slow metabolisers, consuming low amounts of caffeine may cause the same side effects that most people experience at high doses.
Natural and Clean Energy:
Matcha is derived from the leaves of Camellia sinensis, the same plant used to produce green tea. It is grown and harvested in a way that leaves it enriched with powerful antioxidants and other health-promoting nutrients like Epigallocatechin gallate (EGCG). Unlike coffee, matcha offers a natural and clean caffeine source without the jitters due to its rich content of L-theanine, an amino acid that provides a sense of calm against the stimulating effects of caffeine on the body's nervous system. Tea is the only plant that produces this amino acid and it’s particularly enriched in matcha so unless you added L-Theanine to your coffee, there's no way to replicate the same effect.
L-Theanine for Calm Focus:
Research has shown that the L-theanine in matcha works synergistically with caffeine, promoting a feeling of relaxation and mental clarity, helping to foster a state of tranquillity and alertness within 30 to 40 minutes of ingestion. This means a morning matcha ritual is a great way to enhance focus and attention while reducing the jitters and crashes associated with caffeine consumption from coffee.
Slow-Release Caffeine: On average, a cup of matcha contains about 70mg of caffeine, in comparison to 100-140mg in an average cup of coffee. But matcha can actually keep you feeling alert for much longer than coffee can. The caffeine in matcha is released gradually, providing a sustained energy boost. Unlike coffee, where the caffeine hits the bloodstream quickly, causing a sudden surge of energy followed by a crash, matcha's energy boost is more balanced, released slowly keeping you focussed over a period of 6-8 hours. This means that matcha provides a sustainable energy boost without the rapid 30-minute spike, slump, and jitters associated with coffee.
Gentle on the digestive system: While we love our Coffee + Collagen with True MCT oil, matcha is a gentle alternative for those with a sensitive tummy. It has been shown to support digestion and is great for your gut microbes too.
If coffee gives you the jitters, matcha might just be a no-brainer.
Keen to experience all the benefits of matcha? Check out our new Matcha + Collagen.
References:
The same way an optimal Rise Ritual can set you up for tackling the day ahead, a solid evening routine, or Rest Ritual, can set you up for a good night's sleep. Sleep is, after all, the time in which our body is able to heal and neurons build strong connections. A core foundation in our mind-body health and longevity.
Rest rituals are needed to give you another important opportunity for self care but also to ensure that you have the best chance to sleep through the night, optimising your overall health and mood for the next day. After a busy day, it can be difficult to expect your body to suddenly relax into a deep and restorative sleep and, therefore, leaning into some restful rituals can prepare your body and mind for a restful night.
The main aim is to let go. Let go of the tensions and weight of the day layer by layer. Allow space to put your mental load to one side. Let go of stimulation and allow the body to truly rest in gratitude for all the hard work it has performed and will perform throughout the night and into the morning. A Rest Ritual is simply a series of activities you can perform which will lighten the load put upon you, allowing you to finally relax.
Allowing the mind to let go
How many times have you tucked yourself into bed only to have your mind racing through your to-do list for the next day or re-running through a conversation you had earlier on? Anxious thoughts and worries often peak in the evening without the distractions of the day. We’ve all been there, and often your brain needs to run though thoughts in order to help you process them.
Often the act of writing these down before bed can help. Research shows that specifically people who write a detailed to-do list, outlining tasks and planning the next day have been found to fall asleep faster.
Mindful practices and breathing exercises are another great tool to allow the stresses of the day to melt away. We love creating a mindful moment using the final drink before you hit the hay. Whether that’s taking 8 deep breaths whilst boiling the kettle, allowing yourself to be present whilst you sip your True Nightcap or snuggling down to write in your journal wrapped up with your Cacao + Reishi. Reishi and Ashwagandha in particular are adaptogens shown to support stress-resilience, allowing the body and mind to feel balanced in those evening hours. The key is to be present in your ritual. Notice what you are doing, tune into the tastes and aromas, use your favourite mug and create a small moment of luxury just for you.
Preparing the body for sleep
As well as your mind, your body also needs some support to switch from day to night. Light is one of the most important external factors determining good quality sleep. It plays a central role in regulating your circadian rhythm (LINK TO BIORHYTHMS BLOG), the body’s internal clock which signals the best time to be awake and when to rest. Light affects our production of melatonin, the ‘sleepy hormone’. Daylight plays a huge role, and ensuring daily sunlight exposure goes a long way in supporting your sleep. But artificial light also plays a crucial role too. Exposure to blue light in particular, with its shorter wavelength, has been shown to have a significant effect on melatonin and circadian rhythm, resulting in poor sleep. Many electronic devices, including phones, tablets, and laptops, emit blue light, and their ever increasing use in the evening is contributing to sleep problems. Ensuring you step away from electronics and screens at least one hour before you want to head to bed is a great healthy boundary to set. Dimming the lights in your house and choosing low lit lamps once the sun has set also allows the light receptors in your eyes to adjust to ‘night time mode’.
Nighttime Nutrition
What you eat or drink and when can also have a huge impact on how well you sleep. It’s best to leave at least 3 hours from your evening meal until your head hits the pillow. Some nutrients are also essential for the normal functioning of cells that are related to sleep. Therefore getting enough of these nutrients such as iron (found in abundance in raw cacao) or magnesium, zinc and Vitamin C can have a profound effect on sleep patterns. The amino acid glycine (LINK TO TRUE NIGHT CAP), found in collagen, has also been shown to have sleep promoting effects. This is in part because glycine decreases our body temperature. When preparing our body to sleep, we are designed to experience a drop in core temperature at night. Therefore by encouraging this action, it may promote a restful bedtime.
Another great way of helping the body to do this is by having a hot bath or shower, ideally about 1 or 2 hours before bed. This stimulates your body’s thermoregulatory system, causing heat to go towards the hands and feet, allowing your core temperature to go down. When this happens, the pineal gland is signalled to create melatonin.
Adding in the ancient ayurvedic practice of ‘Abhyanga’ post bath, a slow self-oil massage performed in a healing, restorative way and often paired with the practice of dry brushing, can also support your holistic health, stimulating circulation and your lymphatic system as well as soothing the nervous system.
Creating the perfect sleep space
When thinking about your sleep space, it can be helpful to think about our ancestral selves. Think; Cave. You want your sleep space to be dark and cool. Try sleeping with your window slightly a-jar or using natural materials in your bedding and pyjamas. It has also been theorised that weighted blankets work particularly well to support good sleep and reduce stress as they loosely mimic the thick animal skins we once slept under for warmth and comfort. Tapping into your other senses, be that using a white noise machine or listening to gentle nature sounds or using essential oils such as lavender, chamomile or vetiver, can become part of a beautiful ritual you perform before settling in for a restorative, soul-quenching slumber.
Sweet dreams.
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Nourishing habits for your mind and body just hit differently in the morning. Why? It’s like opening up your laptop and there’s only one tab. It’s the ctrl, alt, delete effect. You have a fresh start each morning and so, the actions that you do first set you up for the rest of the day.
A morning where you roll over, pick up your phone, scroll or check your emails and then rush to get ready for work, leaving the house in a tailwind of chaos (we’ve all done it) gives you a completely different mindset to those days where you feel like you have purposefully chosen activities that fill your cup. It’s not just in your mind, it's physiological. Your actions create your mood.
The simple act of following the same habitual and familiar steps each morning sends a crucial message to your whole body; ‘I am safe’. Carving out even 20 minutes of your morning puts you in the driving seat and gives you a sense of control, even when your to-do list for the day is looking out of control.
A state of mind
Science tells us that for the first 20 minutes when we wake, our brain is in the ‘Alpha’ wave stage. This is a window of time in which your subconscious mind is the most impressionable, making it an extremely impactful moment in your day. How you fill these 20 minutes - what you expose yourself to or what actions you take - will set the tone for the rest of your day.
Whilst cortisol, our ‘stress hormone’, often gets a bad rep, you need a healthy cortisol rhythm to keep your natural sleep-wake cycle in check. When balanced, your cortisol levels should be highest in the morning to help you wake up, then to naturally fall over the course of the day and into night. This is all part of the hormone's circadian rhythm, a roughly 24-hour cycle.
Riding that cortisol high can be a great motivation to your day, unless you’re already pretty stressed or anxious. The cortisol awakening response (CAR) is a boost in cortisol levels peaking 30–45 minutes after awakening in the morning. Depending on your baseline, some people find calming activities in this window of time supportive, whilst others love to move their body and increase the effect.
Design your Rise Ritual
Choosing what to do in your own morning routine is highly personal, however try to pick a few rituals which cover some key bases; mindfulness, movement, nourishment, light.
Mindfulness:
This is your shot of calm, optimising those alpha waves during those first 20 minutes. This can include breathing, meditation, affirmations, gratitude practice or journaling. Choose something that will send your thoughts in a positive, grounding direction. You can also choose to ‘feed your mind’. Do something you love; listen to music, read a great book, learn something new for 10 minutes - become inspired.
Movement + Challenge:
Get your body moving. Whether it's a quick stretch to breathe some life and hydration into your fascia, an online yoga practice, a kitchen disco or a longer workout to prime your body (and tick that one off for the day), regular movement and exercise has been shown to improve mood, reduce depression and anxiety and help you live a longer, healthier life.
Stepping into the cold is another ritual everyone from Mirander Kerr to Fearne Cotton are adding to their morning routines. With benefits from improved immunity and circulation, stress resilience and enhanced mood, challenging your body in this way can also give you a much needed morning boost.
Nourishment:
Whether you choose to fast or not, how your ‘break-your-fast’ is important. Adding nourishment into your morning routine provides your body with the key nutrients it needs to work optimally.
Another key part of the nourishment pillar in the morning should be hydration. Your body will be slightly dehydrated when you wake, so to enliven everything from your skin, mind and digestion, you want to be taking on water. However, proper hydration on a cellular level also requires electrolytes - adding in some True Hydration to a glass of fresh water is a simple and easy ritual with huge effects.
Our favourite way to add more nourishment and nutrients into your body is creating simple rituals with your first hot drink of the day too. Whether you opt for a strong coffee or a Matcha with Lions Mane mushroom (the perfect morning drink IMO), adding in little extras such as collagen peptides and MCT oil gives you a moment of mindfulness, some kitchen alchemy, followed by a nutritional powerhouse of a drink to kick start your system.
Light:
Viewing morning sunlight also increases morning cortisol levels, with some reports claiming up to a 50% rise. This increases your alertness (makes you feel less ‘what is life’ and more ‘let’s do this’) and also supports immune function. Getting daylight, even on overcast days, also “sets” a timer for you to fall asleep ~14-16 hours later. An easy way to do this is to drink your morning collagen cuppa by your window.
Daily(ish) habits
Whilst there may be days that your morning routine can be long and luxurious, many days it will need to fit practically into your life in order for you to continue doing it. Like anything else in a healthy life, consistency is key, so make it as simple as possible. The more you practise and adjust your morning routine, the more automatic and easy it will become.
Every day is different and we are cyclical beings, therefore it can be helpful to view your morning routine as ‘daily-ish’ habits. These are habits and rituals that you try to do daily, whenever possible, but you also have compassion for yourself if you don’t get it perfect every time. Have some smaller rituals within your routine that set a foundation. These are things you can complete even on the busiest of days eg.;
Other days you can create morning rituals based on what works best for you. If you can take 30 minutes to complete your whole routine, you can split this easily into 3 ten minute rituals of your choice.
Morning rituals are a powerful tool that can change your life by putting you in an empowering, thrive state that carries through your day.
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There are approximately 13 million people who are peri or postmenopausal in the UK. Symptoms last on average 4-8 years with at least 3 out of 4 people experiencing many of these uncomfortable and often debilitating symptoms.
Botanicals in the therapeutic sense are substances derived from plants with medicinal properties and health benefits. Adaptogens are a class of natural herbal substances that help the body adapt to stress and maintain balance. The concept of ‘adaptogens’ was first coined in 1947 but they have been used in traditional medicine systems, particularly in Ayurveda and Traditional Chinese Medicine, for centuries. We all experience the menopause journey differently. To help make the road a little less bumpy, here are some nutritional allies to support your symptoms.
1. Feeling stressed and anxious?
Try Ashwagandha. Stress, anxiety and low mood are commonly experienced by women during this transition. Ashwagandha is widely used in Ayurvedic medicine to reduce stress, improve mood and alleviate anxiety. Try our Coffee + Collagen, Cacao + Reishi or Cacao + Collagen which all contain balancing ashwagandha.
2. Struggling with brain fog?
Try Lion’s Mane. Brain fog is the popular name for the many cognitive menopause symptoms including difficulty concentrating and an inability to think clearly. Lion’s Mane is neuroprotective and has been shown to enhance focus and clarity of thought. Try adding Lion’s Mane to your daily ritual by using our Matcha + Collagen.
3. Trouble winding down?
Try Reishi. Not only has Reishi been used for thousands of years to support the different female life stages, but it is also rich in 'triterpenes' which are naturally soothing. Try our restorative Cacao + Reishi blend as part of your rest ritual.
4. High blood pressure?
Try beetroot. The hormonal changes during menopause can lead to a sharp rise in blood pressure. Studies have shown that nitrates in beetroot can play an important role in maintaining healthy blood pressure. Try our Cacao + Reishi and Cacao + Collagen blends with the rich earthy flavour of beetroot.
5. Need more serene energy?
Try Matcha. Unlike coffee, matcha offers a natural and clean caffeine source without the jitters. This is down to its rich content of L-theanine, an amino acid that provides a sense of calm against the stimulating effects of caffeine on the body's nervous system. Try our Matcha + Collagen in your daily rise ritual.
6. Need an antioxidant boost?
Try berries. Oxidative stress plays an integral part in the ageing process. Declining hormones during menopause can leave the body’s antioxidant defence mechanisms overwhelmed. Try adding our berry-rich antioxidant Radiant Collagyn blend to your daily ritual.
7. Tired and painful muscles?
Try magnesium. Magnesium plays a role in more than 300 biochemical reactions in the body, helping to maintain normal muscle and nerve function, protecting bones as well as contributing to energy metabolism. Try adding magnesium-rich True NightCap to your evening rest ritual.
8. Better blood sugar balance?
Try cinnamon and chromium. Research suggests that cinnamon can help to improve blood glucose levels and increase insulin sensitivity while chromium contributes to the normal maintenance of blood glucose levels and nutrient metabolism. Find cinnamon in our Matcha + Collagen blend and Chromium in our True Hydration.
9. Sleep issues?
Try glycine. During menopause, women may experience changes in their glycine levels, which can exacerbate sleep issues caused by fluctuations in hormones. Add glycine-rich True NightCap to your evening rest ritual.
10. Struggling with whole-body health?
Try collagen. Collagen is the most abundant protein in the body and is naturally found in skin, cartilage and bones. As we age collagen levels naturally decline which may affect mobility, skin elasticity, joint and gut health. Hormone fluctuations during menopause accelerates the natural decline in collagen. Add True or Wild Collagen to your daily routine to support whole-body health.
It often feels as if no one can agree on what equates to a healthy lifestyle, but if there’s one thing nutritionists, fitness experts and other health professionals can agree on it’s that being properly hydrated is crucial to our optimal health.
Hydration impacts everything from our brain function, energy, skin health, digestion and muscle health. Normally when people mention ‘hydration’ the first thing you think of is drinking more water. But true hydration requires water and electrolytes.
Cellular hydration is all about fluid balance. Electrolytes are simply minerals which are charged and conduct electrical impulses which your body needs for many processes such as powering your nervous system, muscles and maintaining stable PH levels.
Electrolytes are often lost through sweat or when other issues throw the balance off. We also obtain minerals from our diet, however if our diets aren’t quite as good as they could be or are lacking in key mineral rich foods, we may not have optimal mineral status. In these times, using electrolytes as we drink water can be supportive and restorative.
Remineralise
To recap - the key electrolytes we need include;
If they are so important, should we drink electrolytes with every glass of water? Not necessarily. There are great times to use electrolytes and other times in which drinking water, herbal teas, coffee and other fluids can be a-ok.
TOP 5 WAYS TO USE ELECTROLYTES
During or Post-Workout:
As we lose electrolytes through sweat, this one may be the most obvious, however plenty of us are chugging down excessive amounts of plain water when we exercise, which can actually be detrimental if it upsets the mineral:water balance. When you go beyond your thirst cues and drink too much water, it can dilute blood electrolyte levels which can lead to issues such as headaches, low energy, cramps, and poor recovery from exercise.
Using electrolytes during, post-workout or after physical activity, such as a hike on a hot day, you can restore and replenish the body, aiding in recovery, joint lubrication (especially important to avoid injury) and avoiding cramps. Some ‘sports drinks’ are created for this exact reason but it is worth noting that many of them also contain high amounts of sugar (some with a whopping 22g per drink) and flavourings alongside the electrolytes.
Morning Hydration:
Whether or not you like to jump out of bed or hit snooze, most of us will wake up in a mild state of dehydration. Our bodies have not had the opportunity to take on fluids whilst we slept and as you snooze your body and brain needs to restore, rejuvenate and detoxify, using your water supply for these processes. The metabolic waste you excrete when you pee in the morning (apologies for the TMI) can be a good indicator on how dehydrated you are; the darker the urine, the more you need to hydrate. In fact, it is thought that we lose an average of 1kg of water weight through the night from these processes, as well as breathing, sweating and any midnight trips to the bathroom. Whilst arguably not ‘essential’ to your health, a large glass of filtered water with added electrolytes allows you to fully replenish and start your day with optimal hydration.
Travel:
If you’ve ever travelled by air, it’s likely you’ve felt the effects of dehydration on the plane. A mix of low cabin pressure, temperature, oxygen levels and humidity all put your body’s own hydration levels at a disadvantage. In fact some research suggests that in just a 10-hour flight, you can lose up to 2 litres of water (an average a day's worth!) which will make you feel pretty lousy.
Consuming plenty of H20 onboard helps counteract the drying conditions on planes that lead to brain fog, fatigue, swelling, dry and lacklustre skin and bloodshot eyes. Equally important, yet often overlooked, is the impact of dehydration on our immune system. Already with a lot to deal with on a flight, our immune system uses a key defence - our mucus membranes - to trap and filter our airborne bacteria and viruses. When we become dehydrated our mucus membranes, especially the ones in our nose and throat, become dry, leaving us vulnerable. Dehydration can also cause slowed circulation, digestive issues, and fatigue, all of which further impair the immune system.
Top tips here start with increasing your water intake with frequent sips, rather than glugging down glassfuls as the optimal choice. Some people find infusing water with herbs like mint or thyme or fruits such as berries, citrus or even cucumber make water more enjoyable whilst also providing those much needed in-flight antioxidants. And of course, a simple easy tip for rapid replenishments: include electrolytes in your in-flight drinks and when you land.
Sauna:
The benefits of heat therapy and sauna use for our health have a long history and are well documented, and are now a staple for many. There’s no doubt, sweating is part and parcel of the sauna experience and when we sweat, we lose electrolytes. If you’ve ever had a sauna, you may have noticed a salty taste to your skin (don’t pretend you haven't). This is a salty mix of electrolytes which is deposited out into your sweat along with water, which then needs to be replaced. Electrolyte formulas are a great way to quickly rehydrate and replenish lost minerals.
After-Party Recovery:
So you’ve enjoyed a glass (or two) of wine and know you’ll feel the after effects the next day? Alcohol is a diuretic, therefore it's really important to drink plenty of water before, during and after drinking. Some people also use electrolytes before they go to bed and as soon as they wake up to combat the dehydrating and drying effects of alcohol and potentially avoid headaches (in of course, a balanced and responsible way).
Choosing your electrolyte:
Just like collagen, not all electrolyte formulas are created equal. Many also come packaged with sugar, artificial sweeteners, fillers and low grade minerals with poor absorbability. A product is only as good as its ingredients and selecting the best ingredients for body and planet is always a priority in Ancient + Brave formulations including our True Hydration.
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Functional mushrooms, sometimes called medicinal mushrooms are a powerful, and often underutilised tool for health. Used for centuries in traditional medicine systems such as Traditional Chinese Medicine and Ayurveda, they are shaping up to be one of the hottest functional food and supplement trends right now. And for good reason! Rest assured this isn’t just a fleeting trend. With so many tangible benefits for our well-being, functional mushrooms are here to stay, offering a bridge between ancient wisdom and modern wellness that will stand the test of time.
Unlike culinary mushrooms which are primarily used for their taste and nutritional qualities, functional mushrooms are unique in that it’s their pharmaceutical rather than the nutritional value that is paramount. Functional mushrooms are specifically cultivated and used for their health-promoting and medicinal benefits. This is because functional mushrooms offer a rich and diverse array of therapeutic benefits derived from nature’s own pharmacopoeia. Mycotherapy is the application of functional mushrooms specifically for the benefit of health, well-being and quality of life. A wide body of research (not to mention centuries of traditional use) supports the power of mycotherapy for health through a variety of mechanisms including immunomodulation (more on what that means in a moment), adaptogenic potential (I’ll explain this more too) and of course prebiotics which is great for our gut health.
Functional mushrooms contain some of the most powerful bioactive compounds in nature. In fact, over 150 bioactive compounds have been identified, each with specific health benefits supported by traditional knowledge, modern scientific studies and clinical success. While functional mushrooms can be prepared in the kitchen and used in the same way as culinary mushrooms, they are more often used in various supplemental forms, including capsules, powders, extracts, teas, tinctures and even as ingredients in functional foods. If you are new to mushrooms it can be confusing. How do you know which one to choose, what therapeutic dosing to try and what to look for on ingredient labels? Ancient + Brave has you covered in this comprehensive guide.
First, let’s explore a few of the amazing bioactive compounds that give them therapeutic properties.
Polysaccharides. Mushrooms are one of the highest dietary sources of immunomodulating complex prebiotic carbohydrates known as polysaccharides. These provide mushrooms with their dense meaty texture and earthy flavour but they also feed and fertilise our gut microbes and contain a variety of immune-modulating and health-promoting properties. Functional mushrooms vary in the type and concentration of polysaccharides they contain, with species like shiitake, reishi, and maitake being particularly rich sources. The best-studied polysaccharides are beta-glucans which are renowned for their immunomodulating properties. This means they are able to both enhance immune function (helping you fight infections when you need it) and regulate immune function (calming and restoring balance). This property makes them valuable for optimal immune function. Beta-glucans are the most well-studied polysaccharides but there are other immunomodulating polysaccharides including chitin and cellulose in functional mushrooms too.
Myconutrients. Beta-glucans are not the only interesting compound in mushrooms, they also contain an abundance of myconutrients. This is the term for mushroom-based phytonutrients (phyto meaning plant) and includes carotenoids, phenolic acids, terpenes and terpenoids, flavonoids, glycosides, ergosterol and ergothioneine. Each variety will have its own notable profile which will affect not only taste and texture but also function.
Some mushrooms, like reishi, are particularly bitter owing to their unique myconutrient composition which is high in triterpenoids. These triterpenoids might be bitter, but have been linked to this mushroom's wonderful calming, relaxing and anti-inflammatory properties. Whilst the bitterness of reishi mushrooms is linked to their potential health benefits, it can be a new experience for some people and may take time to tolerate the taste. Bitterness can also help to stimulate certain digestive and metabolic pathways making it good for gut health too.
Vitamins, minerals and more. Like culinary mushrooms, functional mushrooms are a source of essential vitamins and minerals including selenium, zinc, potassium, choline and phosphorus. They are also a source of vitamin D which we know is very important for immunity especially in winter when we cannot make enough from sun exposure. Mushrooms are a great source of highly digestible plant-based protein, containing all nine essential amino acids (building blocks of proteins) that we cannot manufacture in our bodies. This makes them unique among plant-based protein sources. Compared to other foods, mushrooms have high levels of polyunsaturated fatty acids making them a great source of essential fats in the diet.
Each type of functional mushroom harbours a unique combination of polysaccharides, myconutrients, vitamins and minerals, which give them their unique medicinal properties whether it be immune system modulation, anti-inflammatory effects, anti-cancer properties or adaptogenic properties. Let’s take a closer look at some examples:
The relaxing one - Reishi (Ganoderma lucidum)
Reishi is often deemed the "Mushroom of Immortality" in Traditional Chinese Medicine as it is believed to enhance longevity. Reishi has one of the highest concentrations of beta-glucans of all edible mushrooms, which is one reason why it is immune-supportive and antimicrobial. It has also been shown to support blood sugar regulation, liver function and cognition. But reishi is probably most well known for its adaptogenic qualities. This means it helps the body and mind adapt to stress, providing grounding and calming effects. Amidst the backdrop of busy modern living. Reishi supports balance within our nervous system, helping with a healthy stress response, taking the edge off anxiety and promoting sleep and deep relaxation. This is one of the key reasons why we love it here at Ancient + Brave and why we choose to include it in our new Cacao + Reishi. A relaxing bedtime ritual that not only tastes good, but helps you feel good too.
The one for focus, cognition and concentration - Lion's Mane (Hericium erinaceus)
Lion's Mane mushroom has a unique appearance with creamy white tooth-like spines that hang down in clusters, resembling the mane of a lion, and unique effects on the brain. Sometimes referred to as "Nature's gift to your nervous system", Lion's Mane is said to give you nerves of steel and the memory of a lion. Long before we had scientific evidence to support its key role in cognition, Buddhist Shaolin monks used the Lion's Mane mushroom in meditation practices to enhance their concentration, enabling them to better cultivate focus. Amongst the myconutrients in Lion's Mane Mushroom are the cyathane derivatives hericenones and erinacines which act as nerve growth factors (NGFs). Scientific research demonstrates these NGFs are crucial for the growth and maintenance of nerve cells. This is why Lion's Mane is considered neuroprotective, supporting brain health and memory. It also has shown potential in reducing symptoms of anxiety and depression. Another benefit of Lion's Mane is its positive effect on digestion through the prebiotic beta-glucans. Here at Ancient + Brave, we love our Lion’s Mane as part of our Rise Ritual for optimal focus and concentration. Give it a try in your rise ritual with our new Matcha + Collagen blend.
The energetic one - Cordyceps (Cordyceps sinensis)
Cordyceps mushrooms have a long history of use in traditional Tibetan and Chinese medicine for their energy-boosting properties. Cordyceps enhance stamina, endurance and athletic performance. Folklore suggests that the native herdsmen in Tibet observed yaks eating the grasses with cordyceps mushrooms and became very energised. Observing this change in yak activity, the herdsmen would then put it in their hot milk or water to create an energising tonic. Modern research indicates that Cordyceps supports energy production through oxygen utilisation leading to improved exercise performance. It also exhibits potential anti-inflammatory and antioxidant effects.
The protector for metabolic health and immunity - Chaga (Inonotus obliquus)
On the outside, Chaga looks like a lump of burnt, craggy charcoal growing on the bark of trees but don’t let that put you off, this mushroom is an antioxidant powerhouse and highly regarded in Siberian and Russian folk medicine for their immune-enhancing properties. Traditionally used to support overall health and vitality, Chaga’s antioxidant content is down to the high amounts of polyphenols in the outer portion. Chaga also has compounds like betulinic acid, inotodial, and ergosterol peroxide that help reduce inflammation, support healthy glowing skin and promote gastrointestinal health.
Getting to know these four powerhouse functional mushrooms is a great starting point. While certain mushrooms lend themselves to specific health benefits, there is some overlap between the benefits of each and there can be additional benefits from stacking them together. For example, cordyceps pairs wonderfully with Reishi for gentle energy while balancing stress. But how should you take them? Here are a few things to look out for when sourcing mushrooms.
While it is possible to eat them fresh and you may be able to forage for some in the UK (Reishi, for example) they can be hard to get a hold of and some can be tricky to prepare in a way that makes it easier to access their active compounds which are tightly bound up into the structure of the mushroom. Powdered mushrooms are one of the most accessible ways to consume these. These also have the advantage of a longer shelf life. Combining functional mushroom powders with well-thought-out blends like our Matcha + Collagen or Cacao + Reishi which use synergistic ingredients at a meaningful dose is a great way to introduce these to your wellness routine.
As you dive into the world of functional mushrooms you might find heady discussions about the different methods to derive mushroom supplements—fruiting bodies versus mycelium. The fruiting body is the above-ground part of the mushroom, whereas the mycelium is the underground network of fibres that support and produce the fruiting body. Some mushroom powders will contain only the fruiting body, while others will contain both the fruiting body and mycelium. Fruiting body powders are often considered to be the most comprehensive in terms of their myconutrient composition. In fact, some believe the fruiting body is the only part with any value. But a mushroom’s mycelium contains a wealth of beneficial substances, some bioactive compounds are unique to or, in some cases more plentiful in the fruiting body.
In some cases, it is more beneficial to incorporate both parts of the mushroom rather than opting for one over the other. Take Lion's Mane, where studies have identified specific compounds in both the fruiting body and the mycelium of this mushroom. The reishi mushroom is another good example. The mature fruiting body contains higher levels of triterpenes but getting the full benefit of these is optimal when consuming both the fruiting body as well as the mycelium. Some extracts undergo an extraction process to serve up a concentrated dose of the key functional nutrients of interest. These are often sold as liquid tinctures and are considered a type of mushroom extract. While they won’t have all the benefits of a whole mushroom powder, they can be a handy way to take your mushrooms with you.
So there you have it, the Ancient + Brave introduction to functional mushrooms. Try incorporating functional mushrooms into your wellness rituals with our new Rise + Rest collection featuring our Rise Ritual adaptogenic Matcha + Collagen and Rest Ritual Cacao + Reishi.
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Menopause Awareness Month is important to help women embrace their bodies and gain a better understanding of how we can nourish and thrive during midlife and beyond.
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October is Menopause Awareness Month - an important month to help women embrace their bodies and gain a better understanding of how we can nourish and thrive during midlife and beyond.
Our in house Nutritionist, Katie Skrine, is passionate about women's health and explains what is going on and offers advice as to how you can support your body at this stage of your life.
What is menopause?
Menopause is actually only one day…. it is the name given to the year anniversary after a woman’s last ever period. Perimenopause is however the years leading up to menopause and in the same way each and every woman is unique, each and every perimenopause journey will be different too. Factors such as age, genetics, lifestyle and diet all have an impact and symptoms will come in many different forms and vary for every individual from intense and debilitating to mild with little or no impact on day-to-day life.
Common symptoms and body changes during menopause
During menopause, the female body undergoes many significant changes due to hormonal fluctuations, primarily a decrease in oestrogen and progesterone production. These hormonal changes can cause women to experience a variety of symptoms.
Common symptoms can include night sweats, weight gain, skin issues, reduced energy levels, migraines and low mood. A decline in memory, awareness, and mental ‘sharpness’ are also commonly experienced during perimenopause and menopause. In addition, women often notice the changes that affect their hair and skin as well as joint stiffness or arthritis-type symptoms.
In a similar way our hormones decline, collagen production slows down during menopause and many parts of the body can be affected. Skin can become drier and less elastic and menopause hair loss may become more noticeable. Joints can also become stiffer or ache more and decreases in bone mass and lean muscle tissue start to occur, and weight gain can become more likely.
Does collagen help with menopause?
The short answer is, yes! Taking targeted supplements to help rebuild the natural collagen in our body to help ease many of the symptoms commonly related to menopause like hair loss, dry skin, or joint pain is a no brainer.
Like any supplement, it is essential you choose a high quality product that will be easily absorbed in the body for maximum benefit. True and Wild Collagen by Ancient + Brave have been used by thousands of women in midlife, and who not only see daily benefits but feel it too. These pure and potent daily supplements have been cleverly formulated using the very best ingredients which are easily digestible, highly absorbable clinically researched Type 1 hydrolysed bovine collagen peptides.
Taking collagen daily really can help support our bodies throughout perimenopause and menopause and offer a variety of benefits:
Skin health: Many women report that taking regular collagen supplementation helps support the appearance of their skin. Studies show that taking collagen peptides daily help improve skin hydration, elasticity, and wrinkling. Getting enough vitamins A, E, and D from foods along with healthy fats can also support the health of your skin and combat dryness.
Arthritis and joint discomfort: Collagen supplements have been shown to improve joint function in people with osteoarthritis, specifically reducing stiffness, aches and discomfort.
Supporting muscles: A diet rich in protein is essential as our bodies mature - both in terms of supporting muscle maintenance as well as repair. A menopausal woman should be aiming to include protein in each meal and a simple, yet effective, calculation to work out how much you should be consuming each day is - 1g protein per 1kg body weight. Collagen is a great way to help boost protein consumption - True Collagen contains 4.5g per serving which is a great way to help you hit your daily target.
Bone mass density: Collagen supplements can aid in slowing the breakdown of bone mass that can increase the risk for osteoporosis. Recent research shows that supplementing with a high quality collagen can help build bone density in pre and postmenopausal women.
Healthy hair:: A blended collagen supplement with added nutrients such as biotin, zinc and vitamin D, will help boost hair growth and quality. Ancient + Brave Radiant Collagyn is a great option for the daily maintenance of healthy hair. Like with skin health during menopause, eating plenty of foods rich in vitamin A, E, and D as well as healthy fats can help your hair look its best.
Nourishing your your body during menopause
Although taking a collagen supplement has many health benefits, it isn’t the only option. There are so many different things we can do to help support and nourish our body to help naturally balance symptoms caused by declining and fluctuating hormones.
Specifically, it is important that we look at our diets, what we consume, why we consume it & understand how nutrition plays a vital role in the way we feel, function & adapt to change. It is not a time for faddy, restrictive, calorie counting diets. It is not a time for winging it, big blow outs or binge eating. It is time to integrate the best possible nutrition to help nourish, support and nurture our bodies.
Here are some key ways in which you can support your body through the right nutrition:
Eliminate processed foods containing high levels of sugar and salt, limit caffeine and alcohol intake and make sure every meal is used as an opportunity to nourish and balance your body. This will not only support with symptoms such as low energy, anxiety and mood but will significantly help reduce inflammation within the body to minimise aches and pains as well supporting your skin health.
Incorporating three nourishing meals a day, without unnecessary snacking, to help balance your body and especially support your blood sugar levels.
Include omega 3 rich foods 3 – 4 times per week - a brain-friendly diet is one rich in
polyunsaturated fatty acids, such as omega 3, and can have a favourable impact in supporting brain chemistry especially those experiencing brain fog and low mood. For example; eating eggs for breakfast, oily fish such as salmon for lunch, drizzling olive oil over salads, nuts and flax seeds sprinkled over berries are all great ways to enhance everyday meals.
Adding good quality protein to each meal is so important for balance and brain function. It
helps balance blood sugar levels which can help reduce irritability and brain fog, balance
hormones and improve mood. Chicken, fish, lentils, eggs and tofu are all good sources and can be eaten with salads, stir-fries and dahls. Greek yogurt and oats are also a great way to boost protein and kick start your day at breakfast.
Boosting your body with antioxidants such as vitamins A, C and E, sourced from vibrant
coloured fresh vegetables and fruits such as peppers, spinach, kale, kiwi fruit, berries, broccoli and citrus fruits will help balance out the negative impact of free radical levels which are caused by stress and anxiety. You can add a variety of antioxidant rich foods to your smoothies, salads and roasted vegetables for maximum daily nutrient intake which your body will love.
Supporting gut health with approximately 30g fibre per day from foods such as oats, brown rice, lentils, cruciferous vegetables and fermented foods such as live yoghurt, kefir, sauerkraut and kimchi will help your gut thrive. Supporting your gut health and maintaining balanced gut microbiome (the good bacteria) is important for the break down, metabolism and excretion of oestrogen. Without a healthy gut, oestrogen can build up, leading to an increase in symptoms such as low mood, irritability, anger and depression. Poor gut healthy can also significantly impact your skin and lead to conditions such as eczema, psoriasis and adult acne.
Sleep
As well as a healthy diet, sleep is a powerful way to help manage hormonal changes. Prioritising restorative sleep is crucial to support overall wellbeing. Poor quality sleep can contribute to ‘brain fog’ and can also be a key trigger of irritability, low mood, anxiety and even depression. It can also have a huge impact on the appearance and health of our skin.
Avoiding eating large meals before bedtime as well as stimulants such as caffeine and alcohol can support better quality sleep. Working on relaxation techniques, such as meditation, journal wiring and practicing breathing techniques can massively help to reduce stress levels and help you ‘switch off’. Taking time to make sure your bedroom is prepared with the right light, temperature and bedding will also help create the right environment to induce a good nights sleep.
As a last thought, whilst midlife for women can feel pretty overwhelming it is important to remember that although there is no magic wand to quickly remedy fluctuating hormones or uncomfortable symptoms there really is so much you can do to help your body thrive. The power of a good diet, balanced lifestyle and targeted supplements can make a huge difference to the way you feel inside and out.
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What is MCT and how does it work?
Medium-chain triglyceride (MCT) oil is a type of dietary fat containing very small molecules (smaller than many fats we eat, known as long-chain triglycerides) making them easily digestible, quickly absorbed and a great source of energy.
Good quality MCT oil should be entirely sourced from coconuts with no palm oil. True MCT oil is clean, light and flavourless - a beautifully balanced blend of 60% C8 (caprylic acid) and 40% C10 (capric acid).
Why are MCT’s good?
When MCT’s are consumed, our body converts them into ketones - a clean and sustainable source of energy. These ketones help you burn fat for energy rather than glucose (which come from carbs) which can help support weight loss, boost energy and improve cognitive function.
What are the main benefits?
MCT oil is a supplement getting a lot of attention and has gained popularity by those opting for higher-fat, lower-carb diets for weight loss, for those who are enjoying intermittent fasting and for those who are wanting a quick source of energy.
Here are some of the benefits associated with adding MCT into your daily routine:
Quick Source of Energy: MCTs are easily digested and rapidly absorbed by the body. They are transported directly to the liver, where they can be used as a quick source of energy.
Improved Exercise Performance: Athletes and fitness enthusiasts often use MCT oil as a pre-workout supplement. It can provide a quick energy boost and enhance endurance during training sessions.
Weight Management: MCT oil may help with weight management. Some studies suggest that consuming MCT oil can help with satiety and feeling of fullness, decrease sugar cravings and help reduce calorie intake. Additionally, MCT may help boost metabolism, potentially aiding in weight loss.
Brain Health: Research suggests that MCTs provide cognitive benefits - promoting mental clarity and support brain function. They work by crossing the blood-brain barrier providing a nourishing and sustainable source of fuel for the brain. Interestingly, MCT oil is currently being researched in the field of Alzheimer’s to support sufferers and as a means of prevention.
Blood Sugar: MCT oil may also help improve insulin sensitivity and regulate blood sugar levels with research focusing on Diabetes Type 2
Anti-Microbial Properties: MCTs, particularly lauric acid, have antimicrobial properties. They may help combat harmful bacteria, viruses, and fungi in the gut and body.
Ketosis boost: MCT oil is commonly used in ketogenic diets because it may help increase the production of ketones, which are used for energy when the body is in a state of ketosis.
Antioxidant rich - High-quality MCT oil like True MCT oil has antioxidant qualities which can help to reduce oxidative damage in the body, often caused by an overconsumption of processed foods and high trans-fats.
How to use True MCT oil?
True MCT oil is incredibly versatile as it’s liquid at room temperature and is clean, light and flavourless. It really can be used daily in a variety of ways:
It's important to note that while MCT oil offers several potential benefits, it should be consumed in moderation. Excessive consumption can lead to digestive issues like diarrhoea and stomach cramps. Individual responses to MCT oil can vary, so it's a good idea to start with a small serving (1/2 teaspoon) and increase slowly.
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It's 5.30am and ‘Papa’ (possibly the most splendid cockerel ever) is calling me to rise from the slumber of my surprisingly comfortable futon laid out on the tatami mat.
I don’t mind, as early mornings have always been my most favourite time of day, and I venture out in search of a cup of matcha. Apart from Papa - who is quite the talker and after demanding that I rise orders me around for the rest of the day - it is incredibly peaceful here. I can hear distant sounds of someone bustling in the outdoor kitchen and within minutes I am presented with the most delicious cup of sweet earthy matcha.
I am staying in Gajoen in the Kagoshima Prefecture located at the southern tip of mainland Japan. Kagoshima features one of the most active volcanos in Japan and is the ancestral home of Siado Takamori – the last samurai. Steeped in culture and traditions - from tea ceremonies to the wearing of traditional yukatas – this truly feels like the home of ancient ritual.
It seems that we have stepped into a moment of history and yet there is something so perfectly grounding and reassuring here. This rural inn is built using traditional methods and nestles beside the Amorigawa River - with thatched buildings, outdoor fires and onsen baths hewn from solid rock.
We eat Satsuma cuisine with salt-grilled wild sweetfish, free-range chicken from their farm and freshly picked vegetables and flowers. In the evening we are served homebrewed umeshu plum liqueur, a traditional alcoholic beverage warmed over a beautifully laid firepit.
The onsen’s take their water (ferociously hot) from a geothermal well that has been naturally producing fresh water since ancient times. In addition to improving blood circulation the carbon dioxide in the water makes your skin feel incredibly soft.
But I have really come for the matcha. We visit the tea plantations set in the shadow of Sakurajima – the giant volcano smokes constantly and minor eruptions take place multiple times a day. But no-one minds as the area produces soil infused with natural minerals from rich volcanic ash and this fertile land is home to a leading producer of green tea.
The only way to drink this perfect blend is slowly and to savour the intricate blended tastes of both earthy greenness and sweet highlights. Select tencha tea leaves are picked in the early spring and are steamed and stone-ground into a powder to create matcha.
Earlier in the trip we had been fortunate to experience a traditional tea ceremony in Kyoto. This ceremonial way of preparing and drinking green tea is steeped in history and a displays an graceful art that is learnt over decades.
We were shown the skill of whipping the matcha powder and water into the desired consistency. This was slightly intimidating under the watchful eye of our expert who has been practising the tea ceremony for almost 30 years. A matcha whisk is essential and you need to move it swiftly back and forth to create the perfect froth.
Perfecting our new Matcha blend was about taste as much as about elevating the ingredients to optimise your morning brew. Carefully adding each new ingredient so we could balance and not distract from the subtle green taste of matcha was also an expert skill. When we landed on the perfect combination it was an instant hit. Collagen and MCT add a creamy note, whilst the moringa brings out the freshness. Lion's mane settles the earthy tones and finally cinnamon gives it a balancing sweetness.
This brew tastes delicious, which is absolutely key to including it as a daily ritual, but elevates its status with its inclusion of nootropics, adaptogens and nutrient power. Lion’s Mane is a remarkable mushroom known for its unique appearance and powerful brain-boosting properties. Its name originates from its striking resemblance to a lion's mane, with its white, cascading tendrils. Lion’s Mane is also known as a functional or medicinal mushroom which, like Matcha, has been used in traditional Chinese medicine for centuries to support mental clarity and focus.
It offers a bridge between ancient wisdom and modern wellness that will stand the test of time and makes the perfect addition to our Rise Ritual Matcha.
So whilst I will never be an expert with my whisk or show the grace and skill we witnessed in Kyoto – I can still take the minutes required to blend my morning matcha and dream of volcanoes, onsens and yukatas.
Wasure No Sato Gajoen.
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Nothing makes me happier than getting home, kicking off my shoes, popping on my old trusty tracky b’s and cocooning myself my very own blanket of self care. A combination of flopping on my sofa with comfort food in the oven and a candle lit hot bath to look forward to is an essential part of my day. Sometimes I find this easier said than done, but as much as I possibly can, I make home-time, my-time. It is the time when I focus on myself and take stress levels down a notch.
Of course, it doesn’t always come easy. Life can feel pretty overwhelming at times - juggling twin teenage boys with work and life stress can definitely be a handful. But for me, creating pockets in the day when I can take myself to a happy place is a game changer for my health and wellbeing. Without really realising, my evening rituals have always been an important to me - I am so much more of a morning person…mornings for me are all about go go go, whereas my evenings are my downtime, they are my precious quiet time to reflect and I truly believe help me with my sleep, my stress and my overall happiness.
Long before I became a Nutritionist, I have always cared about what I eat and drink and listen to what my body needs at certain times of the day (whilst of course, maintaining some sort of balance - life is for living, right?). I am especially mindful about what I drink and eat before I head into bed. I don’t like to go to bed overly ‘full’, but I like to climb into bed comforted. As part of my evening ritual I have always had a warm drink. I am pretty sure this comes from my childhood when my Granny used to make me warm milk with a dash of sugar. In more recent years, I've noticed that I crave something sweet but not too sweet at the end of the day. Cacao + Collagen has always been a long time favourite of mine. I love this warming drink that gives me a delicious comfort in a mug.
It turns out, it isn’t just me who has been relying on this warming drink to support their rest and wind down rituals, it has been a real hero product for so many. With the success of Cacao + Collagen we knew there was an opportunity to take our Cacao drink to the next level to create the perfect end of day drink which can be enjoyed by those both following (and not following) a plant-based diet.
This is where Reishi came in, crowned ‘queen of mushrooms’ and renowned for its calming qualities. Reishi is a truly wonderful functional mushroom that supports relaxation, encourages natural wind-down and beautifully helps you centre yourself. Whatsmore, it promotes deep sleep whilst supporting immune health and enhancing the body’s natural defence.
The beautiful addition of Cacao + Reishi is no ordinary chocolate drink - it is literally a little mug of soothing magic. Vegan friendly, rich, soporific and perfect at nighttime - it instantly gives you inner warmth whilst uplifting your spirits. Each sip is a warming, rich cacao elixir, and it somehow encourages full immersion into the moment, kissing goodbye to any stresses or negativity from the day.
Together with our high-grade Cacao, which is high in fibre, polyphenols, iron and magnesium is the ultimate self love support. Cacao is often referred to as the "food of the gods" and has a rich history. Used for thousands of years, it has gained a divine status in different cultures for its ceremonial rituals as well as ancient medicinal benefits. This frothy and highly prized drink was mainly consumed by the elite and celebrated for its heart-opening qualities that helps you release emotional blockages while soothing the body and mind.
I honestly can’t think of a better combination and like many of our ancestors, creating ceremonial rituals to help support our mind and bodies as we end our day, is always a good idea and if you haven’t tried a Cacao + Reishi blend, this will become part a key component of your evening wind down ritual.
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