I know the saying is, “An apple a day keeps the doctor away…” BUT, can we also adapt the saying to, “10,000 steps a day keeps the doctor away…”?

I’m mostly joking… But in all seriousness, daily movement is an incredibly powerful component of our health! Especially for us ladies (keep reading, you’ll see what I mean!). It’s no secret that maintaining a physically active lifestyle has its benefits, as well as its challenges. But today, I want to outline three POWERFUL benefits of movement that will have you jumping out of your chair, and into new, healthy routines!

Cardiovascular Health & Exercise

Just like we have to exercise our muscles to keep them healthy and strong, we have to exercise our cardiovascular system to keep our heart working as it should! The cardiovascular system is responsible for keeping our heart pumping, and circulating blood to all the tissues in our body.  When cardiovascular health suffers, it can put you at risk for high blood pressure, coronary artery disease, heart attack, stroke, and more. 

Exercise is one key component of keeping the cardiovascular system strong and healthy. In fact, exercise has been shown to significantly help with high blood pressure, improving unhealthy cholesterol levels, improving the body’s ability to respond to insulin, and improving weight status. [1] All of these factors – unhealthy blood pressure, cholesterol, weight, and poor insulin response – can play a role in the development of cardiovascular diseases. 

Studies show that it’s important to aim for getting 30 minutes of moderate physical activity every day. Additionally, it doesn’t quite end there. In addition to getting 30 minutes of exercise a day, it’s important to limit the time you spend sedentary! While you don’t need to be breaking a sweat all day, here are some ways that you can reduce the amount of sedentary time you spend on a daily basis:

• Take the stairs over the elevator/escalator
• Park farther away in the parking lot 
• Take a 2 minute break every hour at work to stand up and move around
• Stretch while watching television at the end of the day
• Invest in a standing desk or medicine ball for your workspace
• Go for a walk after dinner

While exercise is important for our physical health, it also can have a significant impact on our energy levels and mood!

Energy & Mood

Don’t you just feel so good after a workout? I know that I do! It’s no coincidence that many of us feel better after we’ve worked out. Physical activity can have a pretty big impact on mental health and energy levels!

When we exercise, our body releases hormones called endorphins. Endorphins can produce a positive, happy feeling (sometimes known as the ‘runner’s high’) which is part of the reason why we may feel really good after a workout. Exercise can also decrease hormones that are attributed to stress, such as adrenaline and cortisol. [2] So, after one of those days, exercise might be exactly what you need to take a little bit of the edge away.

It’s also important to note that there have been several studies that have shown an important relationship between exercise and mental health, including depression. In a large study completed in 2019, researchers found that odds of depression were reduced by 26% with major increases in physical activity. [3] In another study, it was shown that just a single session of physical activity could be helpful in reducing both anxiety and depression. [4]

Additionally, exercise can help improve energy levels, in a couple different ways. Let’s break it down:

1. Exercise can stimulate your body to produce more mitochondria, the cellular organ that produces energy. This means that more mitochondria may result in more energy for you to use on a daily basis! [5]
2. Exercise helps improve your cardiovascular circulation. Because the goal of our cardiovascular system is to circulate oxygen to our cells, better circulation means that we are able to do this more efficiently, which we may experience as feeling more energetic! [5]
3. Exercise can help us sleep better. Better sleep = a more rested and more energetic you! [5]

For a little boost in mood and energy, exercise might be exactly what you need. Let’s now explore another important benefit of exercise – bone health!

Bone Health

Maintaining healthy bone mass is essential. While we don’t usually experience many issues with bones until later in life, we lay the groundwork for our skeletal system much earlier! Women and men reach peak bone mass around the age of 18 and 20, respectively. [3] We may still continue to build bone density until the late 20s and early 30s, but after then, it tends to level off.

That is, until we get a bit older. For men, bone density may not be an issue until their late 60s or early 70s. However, for women, bone density can be significantly impacted once menopause hits. While this is a natural part of aging, it’s important to take measures to prevent accelerated bone loss and osteoporosis (weakened, porous bones). The good news is that there are plenty of ways to optimize your bone density, and to delay or prevent serious bone loss. Can you guess what I’m going to say next?

If you guessed that I was going to say, “Movement for strong bones!” – you’d be correct! Regular exercise is a great way to build and maintain bone density. Specifically, you want to target weight-bearing movements, like running, jogging, jumping, and stepping. Resistance training, or training to help build muscle, can also be effective in promoting healthy bones. While other exercises, like swimming or biking, have other great health benefits, these do not help with bone density quite as much. 

Of course, it also doesn’t hurt to make sure you have the nutrition you need to keep your bones healthy. Remember, collagen is an essential part of the structure that makes up our body, like our skin, joints, and yes, bones.  Try Complete Collagen+ risk free for 180 days with our money back guarantee!

Citations

1. Myers, Jonathan. “Exercise and Cardiovascular Health.” Circulation, vol. 107, no. 1, 2003, https://doi.org/10.1161/01.cir.0000048890.59383.8d. 
2. “Exercising to Relax – Harvard Health Publishing.” Harvard Health, 7 July 2020, https://www.health.harvard.edu/staying-healthy/exercising-to-relax. 
3. “More Evidence That Exercise Can Boost Mood.” Harvard Health, 1 May 2019, https://www.health.harvard.edu/mind-and-mood/more-evidence-that-exercise-can-boost-mood. 
4. Guszkowska, Monika. “Wpływ ćwiczeń fizycznych na poziom leku i depresji oraz stany nastroju” [Effects of exercise on anxiety, depression and mood]. Psychiatria polska vol. 38,4 (2004): 611-20.
5. Toni Golen, MD, and MD Hope Ricciotti. “Does Exercise Really Boost Energy Levels?” Harvard Health, 1 July 2021, https://www.health.harvard.edu/exercise-and-fitness/does-exercise-really-boost-energy-levels. 
6. “Osteoporosis: Peak Bone Mass in Women.” National Institutes of Health, U.S. Department of Health and Human Services, https://www.bones.nih.gov/health-info/bone/osteoporosis/bone-mass.

You probably know that diet can have a significant impact on your health, but did you know that it can also play a big part in your appearance? It’s true! To look and feel your best, it’s essential to pay attention to the foods you eat on a daily basis.

I know, because I’ve been there. I have always had a love-hate relationship with my hair. Some of you may know, I struggled with hair loss issues…

Through the creation of Complete Collagen+, and paying attention to my diet, I was able to give my hair the extra boost it so desperately needed.

I finally have the hair I have ALWAYS wanted! In this blog, I want to give you pointers specifically on how you can tailor your diet for strong, beautiful, and healthy hair.

5 Best Foods For Healthy Hair

Fish & Other Omega 3 Rich Foods

Salmon, trout, sardines and mackerel are all JAM PACKED with healthy Omega-3 fatty acids that our body needs and loves – internally and externally! Our body cannot create these fats themselves, so we have to rely on getting them through our diet.

Aside from fish, omega-3s can also be found in other foods such as avocado, pumpkin seeds and walnuts.

Omega-3s can help protect you from disease, but your body also needs them to grow hair and keep it shiny and full. They are found in the cells that line our scalp and also provide the oils that keep our scalps and hair hydrated. 

Vitamin C Enriched Fruits

Vitamin C is something we need for so many reasons for our body to function as it’s best, but it is also something important for our hair too. Vitamin C helps with the production of collagen in our body which in turn helps strengthen our capillaries that supply the hair shafts.

Vitamin C is a powerful antioxidant that helps protect against the oxidative stress caused by free radicals. In addition, Vitamin C helps your body absorb iron, a mineral necessary for hair growth.

Some great fruit sources of Vitamin C include:

• Blueberries
• Citrus fruits such as oranges
• Mango
• Kiwi
• Strawberries
• Guava

Spinach & Other Dark Green Leafy Veggies

Spinach, kale and other dark green leafy vegetables come with so many amazing nutritional values. They have a plethora of vitamin A, iron, beta-carotene, folate AND vitamin C – All which work together synergistically to help maintain a healthy scalp and help keep our hair moisturized to prevent breakage.

Spinach also contains Vitamin E, which is widely known to assist with hair health. Vitamin E is known to help support a healthy scalp and hair due to its antioxidant effects. The vitamin’s antioxidant properties help reduce the amount of oxidative stress and free radicals that cause hair follicle cells in our scalp to break down. 

Eggs

Eggs are delicious and so versatile! There are so many ways to eat them… deviled eggs, over easy eggs, an omelet, or even just some good old scrambled eggs. Not to mention, the benefits of eggs are endless!

Eggs are rich in a specific B Vitamin called Biotin, which is essential for helping your hair grow. In fact, a vitamin deficiency of biotin can actually result in hair loss! Eggs also contain Vitamin E and A, which are great for hair growth as well as overall healthy hair.

So we know EATING eggs is beneficial for hair, but did you know…

… APPLYING egg yolk to your hair can also do wonders?

Egg yolk is widely known to actually help your hair grow faster by applying the yolk right to your scalp! By doing so, you are infusing the root of your hair with the vitamins in the yolk. Which means that new hair can grow out stronger, be less prone to breakage, and can even prevent shedding. When your hair doesn’t shed or fall out as much, it becomes fuller!

Sweet Potatoes

Sweet potatoes are a delicious and seriously underrated food. They taste great baked with just a bit of olive oil, salt, and pepper – and they also come with a ton of nutritional value! They are a rich source of vitamins A, C and E as well as iron, copper, potassium, magnesium and the powerful antioxidant – beta-carotene.

Beta-carotene is known to assist in cell growth, can prevent hair thinning, and can even reduce dullness in hair by bringing back that shine. Beta-carotene can also be found in other orange veggies, like carrots and pumpkin.

Our body naturally turns beta-carotene into vitamin A, which helps protect against dull and dried out hair. It also promotes the glands in our scalp to make a fluid called “sebum,” which keeps our hair from drying out. 

There you have it!

5 DELICIOUS foods that can bring back life to your hair! 

So next time you hit the farmer’s market or supermarket, be sure to grab some of these foods and give your hair some nutrition too!

Citations

1. Becker, Tonya McKay. “Does Vitamin C Really Make Your Hair Grow?” NaturallyCurly.com, 29 Nov. 2018, https://www.naturallycurly.com/curlreading/ingredients/the-best-vitamin-for-hair-growth. 
2. Guo, Emily L, and Rajani Katta. “Diet and hair loss: effects of nutrient deficiency and supplement use.” Dermatology practical & conceptual vol. 7,1 1-10. 31 Jan. 2017, doi:10.5826/dpc.0701a01
3. “Office of Dietary Supplements – Vitamin E.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, https://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/\. 
4. Catlett, Tess. “Biotin for Hair Growth.” Healthline, Healthline Media, 5 Apr. 2021, https://www.healthline.com/health/biotin-hair-growth#research. 

There’s nothing better than a warm, comforting treat to enjoy on a fall day. Finding new, healthy recipes to satisfy my sweet tooth is a must, so I wanted to share with you my FAVORITE recipe I discovered this season. It’s delicious, it’s quick, and it’s actually pretty good for you!

These baked caramel apples are so yummy, and are the perfect treat to end your next stay-in date night, to curb your evening sweet tooth, or even to share with the whole family. And, who doesn’t love getting in your daily fruit servings while enjoying dessert! Haven’t you heard? An apple a day keeps the doctor away! 

Apples are loaded with nutrients, such as vitamins A, C, E, K, B vitamins, and some minerals such as potassium, manganese, and copper. They’re also low in calories, high in fiber, and contain powerful phytonutrients that contribute to their amazing healthy benefits. 

So, make sure to bookmark this recipe. Between the taste and the health benefits, you’re going to want to make this recipe again and again and again. 

Here’s what you need…

• 4 medium/large apples (honey crisp are my favorite, but you can use whatever variety you like best)
• 1 cup rolled oats
• ¼ cup white sugar
• ¼ cup brown sugar
• ½ tsp cinnamon
• ¼ tsp nutmeg
• 2-3 tbsp butter, cold 
• 1-2 packets of Complete Collagen+ 

Here’s what you need to do…

1. Preheat your oven to 350º. Begin by slicing the apples in half, and scooping out the center until the core is gone, and there is a generous hole (you’ll be adding filling to the apple!)
   1. Note: Once you remove the core, you might start to remove some of the flesh of the apple itself to carve out a large enough bowl for the filling to sit in. While it’s not necessary for the recipe, I love to save the extra apple, and add it to the mixture in step 2!
2. In a medium sized bowl, add the rolled oats, sugars, cinnamon, and nutmeg (and extra apple if you like). Mix to combine. 
3. Cut the butter into small, half-inch sized cubes, and add to the oat mixture. Try to cut in the butter so that it forms a crumbly mixture. 
4. Add about a ¼ cup of the oat mixture to each apple. Place on a baking sheet, and bake for about 20-25 minutes, or until the apples are soft and golden brown. 
5. Drizzle with Complete Collagen+ to finish off this sweet treat. You can also enjoy this dessert with a scoop of vanilla ice cream or frozen yogurt!

I love this recipe, because not only does it combine some delicious ingredients that I love, but it’s the perfect treat to add Complete Collagen+. So not only are you getting that lovely caramel flavor, but you’re also giving your body all the amazing benefits that come with it!

Did you try this recipe? Let me know what you think at info@everbella.com!

When it comes to nutrition, new trends pop up every year, and tons of new information along with them. How are you supposed to weed through all the information about new health trends, as quickly as they come (and sometimes go)? 

Medium chain triglycerides, also commonly known as MCT, are all the rage right now. But what are they, and why do people think that they’re important for health? One reason is because there has been some indication that MCTs may play a role in weight and fat loss. Before we dive into this health trend, let’s first take a closer look at MCTs. What are they? How do they act in the body?

Medium Chain Triglycerides

Essentially, medium chain triglycerides are a type of fat found in palm, coconut oil, and some dairy sources. These sources of MCTs are processed through a technique called fractionation. Fractionation means that MCT oil is separated from the rest of the plant to use as an individual dietary supplement. 

They’re a bit different from the majority of fat we typically eat in our diet, long chain triglycerides (LCTs). LCTs have long carbon chains (greater than 12 carbon molecules in a row), and need to be digested and broken down before they can be absorbed and transported throughout the body. However, MCTs are short enough (between six and 12 carbon molecules long) to be directly absorbed. They are quickly transported to the liver to be used for immediate energy. 

Because MCTs are absorbed a bit differently, they have a higher thermal effect in the body compared to LCTs. Basically this means that the body works harder to process this nutrient, and burns more calories in order to do so. As a result, MCTs are slightly lower in calories, about 10-15% lower than other fat sources. 

MCT Uses 

MCT oil has some pretty specific uses. Because it doesn’t need to travel through the digestive system for breakdown and absorption, it is often used to supply calories and essential fatty acids to those with absorption issues. This may include individuals who have inflammatory bowel disease, like Crohn’s or Ulcerative Colitis, or who have shortened digestive tracts. [1] It also may be beneficial for those at risk or living with cardiovascular conditions, as MCT has been shown to decrease LDL cholesterol (the bad cholesterol) and increase HDL cholesterol (the good cholesterol). [2] 

It has been thought that because MCTs are metabolized differently than LCTs, they may affect our health a little differently. Aside from benefitting certain health conditions, the use of MCT is expanding drastically. Let’s take a look at one specific use of MCT that is being explored – weight loss.

MCT and Weight Management

One reason why MCT oil has become so popular is due to its suspected role in weight management. Sounds great, right? Let’s highlight the available research to see if this is a MCT fact or fiction. 

The relationship between MCT and weight is largely due, in part, to the way that MCT affects our appetite. Some small studies have shown that intake of MCTs may play a role in appetite suppression, meaning that they can help us stay more full, longer. This has been shown to be true in a few studies where a few of the hormones involved in appetite suppression, leptin and peptide YY, were elevated after intake of MCT oil. Additionally, individuals who consumed MCT oil reported more satisfaction and feelings of fullness three hours after a meal compared to those without MCT oil.  [4-5]

There have also been studies to observe that MCT oil was more effective than olive oil in participants who were attempting to lose weight. Not only were those taking MCT oil more successful in their weight loss goals, but they also had greater fat loss. [6] This was also observed in another study, in which men who supplemented MCT oil experienced greater fat loss compared to men who supplemented with LCTs. However, fat loss occurred more significantly in those who began with a lower body weight compared to those who started the study with a higher weight. [7] It’s important to note that there are many other lifestyle factors associated with appetite and weight loss that may have also played a role in the outcomes of these studies. 

So, Should You Supplement?

So, should you take MCT for weight loss? While the current research on MCT is interesting, it’s certainly clear that MCT isn’t a magic solution for weight loss. Other factors, like diet and exercise, must be considered. However, there is evidence to support that supplementing with MCT could add some small, additional benefit to weight loss attempts and appetite control. On top of all that, MCT is an easily absorbed source of essential nutrients, and also appears to have an impact on improving cholesterol levels. 

Luckily, our Complete Collagen+ is formulated with MCTs, along with Algal DHA (Omega 3 Fatty Acids), and Vitamin E! Give it a try, risk free, with our 180-day money-back guarantee!

Citations

1. Cabré, Eduard, and Eugeni Domènech. “Impact of environmental and dietary factors on the course of inflammatory bowel disease.” World journal of gastroenterology vol. 18,29 (2012): 3814-22. doi:10.3748/wjg.v18.i29.3814
2. St-Onge, Marie-Pierre et al. “Consumption of a functional oil rich in phytosterols and medium-chain triglyceride oil improves plasma lipid profiles in men.” The Journal of nutrition vol. 133,6 (2003): 1815-20. doi:10.1093/jn/133.6.1815
3. Cardoso, Diuli A et al. “A COCONUT EXTRA VIRGIN OIL-RICH DIET INCREASES HDL CHOLESTEROL AND DECREASES WAIST CIRCUMFERENCE AND BODY MASS IN CORONARY ARTERY DISEASE PATIENTS.” Nutricion hospitalaria vol. 32,5 2144-52. 1 Nov. 2015, doi:10.3305/nh.2015.32.5.9642
4. R. Kinsella, T. Maher, M.E. Clegg. Coconut oil has less satiating properties than medium chain triglyceride oil. Physiology & Behavior, Volume 179, 2017. Pages 422-426, ISSN 0031-9384
5. St-Onge MP, Mayrsohn B, O’Keeffe M, Kissileff HR, Choudhury AR, Laferrère B. Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. Eur J Clin Nutr. 2014;68(10):1134-1140. doi:10.1038/ejcn.2014.145
6. St-Onge, Marie-Pierre, and Aubrey Bosarge. “Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil.” The American journal of clinical nutrition vol. 87,3 (2008): 621-6. doi:10.1093/ajcn/87.3.621
7. St-Onge, M-P, and P J H Jones. “Greater rise in fat oxidation with medium-chain triglyceride consumption relative to long-chain triglyceride is associated with lower initial body weight and greater loss of subcutaneous adipose tissue.” International journal of obesity and related metabolic disorders : journal of the International Association for the Study of Obesity vol. 27,12 (2003): 1565-71. doi:10.1038/sj.ijo.0802467

A common misconception about collagen is that it is just intended for women. But the truth is… Men need collagen too! Why should anyone miss out on the opportunity to look and feel our best every day?

So, for the guys out there – If you are looking at Complete Collagen+ and wondering, “Can this help me too?” The answer is a resounding YES! Complete Collagen+ worked absolute wonders for me (check out my story here), but that doesn’t mean it is just meant for women. We can ALL benefit from such an amazing product. So gentlemen… Fear not. Let’s get into just HOW this product can specifically benefit us all, men and women!

Collagen for Hair Growth

Collagen is a special protein that makes up the important structural components of our bodies. Long, chain-like molecules form to support tissues like skin, ligaments, tendons, bones, and internal organs. Collagen production keeps our skin stretchy and elastic, allows us to heal after injury, and keeps our joints strong and flexible as we move our bodies [1]. 

The health of our hair, skin, bones, joints, tendons, and organs is not just important for women, it’s important for men too! 

But, let’s focus on hair here for a moment, as hair loss can be a scary thing! Even for men. 

A 2014 survey by the International Society of Hair Restoration Surgery, saw that approximately 35 million men in the United States suffer from some form of hair loss while approximately 21 million women are affected by hair loss. [2]

Furthermore, the American Hair Loss Association says that by the age of 35, two-thirds of American men will experience some degree of hair loss… And by the age of 50, approximately 85% of men have significantly thinning hair. [3]

Collagen levels in our body decline as we age. It’s thought that after age 20, collagen levels decrease by 1-1.5% every year! This can be amplified even further due to poor habits like excessive alcohol or tobacco use, too much sun exposure, and excessive intake of added sugar. [4]

When we lose collagen in our bodies, it can lead to hair loss. 

You see, collagen is a protein that holds the dermal layer of our hair and the follicles together, which in turn keeps our hair strong and healthy. When our collagen production slows down as we age, our hair follicles become brittle. And when the dermal layers get dried up, it can result in hair loss. [1]

It’s clear that hair loss is a valid concern for both men and women. And, collagen is an integral part of having strong and healthy hair. If you notice a bit of hair in the drain in your shower or some thinning beginning to show, it might be a good idea to start supplementing with collagen. Nip that hair loss in the bud before it takes over fully!

Collagen for Muscle Mass

Because collagen is so important for the development and maintenance of most of our body’s tissues, it is thought to be helpful for muscle mass. There are ample amounts of amino acids in collagen – such as glycine, glutamine, and arginine – which play an important role in supporting a healthy metabolism and muscle mass. 

Additionally, one experimental study found that collagen supplementation was important for building muscle, and increasing muscle strength in older men. [6] So, fuel up with collagen before you head to the gym later. Your muscles will thank you!

Collagen and Joint Support

Collagen can also work as an important factor in building, repairing and also maintaining the cartilage in our joints. If you have regular wear and tear, work out a lot, or just have a very active lifestyle, some of your cartilage could be worn or damaged. 

This can be problematic as our joints rely on the cushioning that the surrounding tissue and cartilage provide. Once the cartilage is damaged, you may experience joint discomfort and general stiffness (which can make it very difficult to get out of bed in the morning). A number of studies have found that collagen can help support the tissue and cartilage that make our joints work smoothly and move effortlessly.  This is especially true for individuals experiencing the pain and discomfort associated with osteoarthritis. [7-8]

So, it’s clear that collagen is beneficial for all of us!

More Anti-Aging Ingredients

Not only is Complete Collagen+ full of collagen… But it also has other super beneficial ingredients like MCTs (medium chain triglycerides), Algal DHA (Omega 3 Fatty Acids), and Vitamin E.

• MCTs (medium chain triglycerides) have been shown to promote healthy weight for a few reasons. Some research has found that MCTs can help keep you feeling full, longer. [9] Other studies have found that they provide more instant boosts of energy. For these reasons, MCTs are actively being researched as a way to control weight. 
• Vitamin E plays an essential role in protecting the skin from damage caused by free radicals and supporting healthy immune function. Moreover, many studies have found that free radicals can destroy your hair roots. In fact, vitamin E is a powerful antioxidant that can help protect your scalp against damage. It can also help our skin protect itself better from things like pollution, second-hand cigarette smoke, and sunlight. [11]
• Algal DHA (Omega 3 Fatty Acids) have been shown to help your skin seal in moisture and keep pesky skin-irritants out! Even better… It can also promote hair growth. Omega 3’s are also good for maintaining a healthy heart. [10]

All of these ingredients combined make for a product that both men and women can enjoy to look and feel their best.

What Are You Waiting For? Try Complete Collagen+ today.

Citations

1. “Collagen.” Physiopedia, https://www.physio-pedia.com/Collagen. 
2. https://skinkraft.com/blogs/articles/collagen-for-hair#:~:text=Collagen%20holds%20your%20dermal%20layer,up%20resulting%20in%20hair%20fall
3. Statistic Brain. “Hair Loss and Baldness Statistics.” Statistic Brain, 1 June 2018, https://www.statisticbrain.com/hair-loss-statistics/. 
4. “Collagen Synthesis.” Collagen Synthesis – an Overview | ScienceDirect Topics, https://www.sciencedirect.com/topics/engineering/collagen-synthesis. 
5. Association, American Hair Loss. American Hair Loss Association – Men’s Hair Loss / Introduction, https://www.americanhairloss.org/men_hair_loss/introduction.html. 
6. Zdzieblik D, Oesser S, Baumstark MW, Gollhofer A, König D. Collagen peptide supplementation in combination with resistance training improves body composition and increases muscle strength in elderly sarcopenic men: a randomised controlled trial. Br J Nutr. 2015;114(8):1237-1245. doi:10.1017/S0007114515002810
7. Clark KL, Sebastianelli W, Flechsenhar KR, Aukermann DF, Meza F, Millard RL, Deitch JR, Sherbondy PS, Albert A. 24-Week study on the use of collagen hydrolysate as a dietary supplement in athletes with activity-related joint pain. Curr Med Res Opin. 2008 May;24(5):1485-96. doi: 10.1185/030079908×291967. Epub 2008 Apr 15. PMID: 18416885.
8. Bello AE, Oesser S. Collagen hydrolysate for the treatment of osteoarthritis and other joint disorders: a review of the literature. Curr Med Res Opin. 2006 Nov;22(11):2221-32. doi: 10.1185/030079906X148373. PMID: 17076983.
9. Kinsella, R., et al. “Coconut Oil Has Less Satiating Properties than Medium Chain Triglyceride Oil.” Physiology & Behavior, Elsevier, 6 July 2017, https://www.sciencedirect.com/science/article/abs/pii/S0031938417302111
10. Neukam K, De Spirt S, Stahl W, Bejot M, Maurette JM, Tronnier H, Heinrich U. Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition. Skin Pharmacol Physiol. 2011;24(2):67-74. doi: 10.1159/000321442. Epub 2010 Nov 18. PMID: 21088453. 
11. Almohanna HM, Ahmed AA, Tsatalis JP, Tosti A. The Role of Vitamins and Minerals in Hair Loss: A Review. Dermatol Ther (Heidelb). 2019;9(1):51-70. doi:10.1007/s13555-018-0278-6 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/

2.3 million – that is the number of women who were diagnosed with breast cancer in 2020. 

Breast cancer is the most prevalent form of cancer in women worldwide. Luckily, our ability to diagnose and treat breast cancer in women has improved significantly over time. With early diagnosis, the probability of survival has risen to 90%! [1]

So, in honor of breast cancer awareness month, I want to take the time to go through some of the preventative measures that every woman should take for long and healthy lives.

Check your breasts regularly 

All women should get in the habit of doing a self-breast check every month. Breast cancer may start to show up as changes in the breast tissue. This may look and/or feel like:

• Change in breast shape or size
• Hard lumps 
• Inverted nipple
• Dimpling or puckering of the skin on or around the breast
• Redness or scaliness of the breast skin or nipple 
• Discharge of secretions from the nipple

Some of these symptoms may be obvious, but it’s also important to do a more in-depth exam on a regular basis in case the signs are more subtle. Perform your self-exam once a month, around 7-10 days after your menstrual period begins , or if you do not menstruate, on a single day that you will remember every month (the first of the month is usually a good day to remember).

Check both breasts in the shower, and feel for any of the tissue changes mentioned above. It’s also important to self-examine in the mirror, to check for any symptoms you aren’t able to feel, but may be able to see. And last, perform your exam once more laying flat on the ground or in bed. This allows you to check for spots that you may have not felt standing up, and also to examine your armpit region for swollen lymph nodes. 

If you do feel a lump, or any changes in your breast tissue, don’t panic. Eight out of every 10 lumps found are non-cancerous, but it is important to bring this to your physician as soon as possible. If you do have a cancerous tumor, it’s better to catch it sooner rather than later. [2]

Yearly mammograms

Women over the age of 40, should look into scheduling mammograms every year, or every other year, for early breast cancer detection. A mammogram is a special x-ray of the breast that detects changes in the breasts that might indicate cancerous tissue. While not always 100% accurate, the mammogram is an important tool for cancer screening.

Stay on top of your yearly appointments to stay on top of your health, and increase your chances of early detection!

Know your risk factors

The two most significant risk factors for breast cancer are gender and age. Though men are able to develop breast cancer, the risk is significantly higher in women. Additionally, risk of breast cancer increases in individuals over the age of 40, and more so as they continue to age.

Additional risk factors for breast cancer include:

• Obesity
• Excessive alcohol intake
• Use of tobacco
• Family history of breast cancer
• Radiation exposure
• Reproductive history i.e. the age you began your period or had your first pregnancy
• Postmenopausal hormone therapy [1]

It’s important to know your risk factors, as this may help you determine how often you should be screened for breast cancer, and what lifestyle choices you should make to reduce your risk. While some risk factors are not within your control, there are many that are. Following a healthy diet, drinking low to moderate amounts of alcohol, and cessation of smoking are all important behaviors to help modify your risk of cancer. 

Be your own advocate

You know yourself best. While your physician has your best interest at heart, healthcare providers aren’t perfect! I’ve heard countless stories of women who went to see a doctor when they felt like something was wrong, only to be sent home with a clean bill of health. However, that wasn’t always the case. 

Sometimes, breast tissue biopsies show false negatives.

Sometimes, mammograms miss cancer. One study suggested that these tests may miss up to 15% of positive breast cancer cases. [3]

Sometimes, doctors don’t hear your concerns.

If something doesn’t feel right, trust your instinct. Be an advocate for your own health, and don’t be afraid to push back when you don’t feel like your concerns are being heard. I know of lives that have been saved because of self-advocacy. 

Give a hug to those impacted by cancer

With such a high prevalence of breast cancer worldwide, it seems that many of us have been impacted by this disease in some way. Cancer touches many of us, whether we have personal experience, know a family member who lost their life, or stood alongside a friend as they fought through chemotherapy and radiation. 

Your support means the world. Give a cancer survivor a hug! Offer a hot meal to those who are fighting for remission! Share this article with your mothers, sisters, cousins, aunts, grandmothers, friends, and colleagues, and encourage the women in your life to be proactive about their health. Remember, early diagnosis of breast cancer can be a life-saving discovery. 

Citations

1. “Breast Cancer.” World Health Organization, World Health Organization. 
2. “How Often Should I Do a Breast Self Exam (BSE)?” National Breast Cancer Foundation, 2 Aug. 2021
3. Chan, C.H.F., Coopey, S.B., Freer, P.E. et al. False-negative rate of combined mammography and ultrasound for women with palpable breast masses. Breast Cancer Res Treat 153, 699–702 (2015). https://doi.org/10.1007/s10549-015-3557-2