These days, you can’t seem to be scrolling on social media for more than a few moments before you are hit with endless images of glowing-skinned goddess-like women advertising a beauty collagen supplement. Everyone seems to be talking about it,  but we want to know what the fuss is about and do we really need to take collagen?  

What Is Collagen, and Why All the Fuss?

Once just an LA beauty and wellness trend, the collagen craze has taken the UK by storm. But is it really worth the hype and the fix we are promised for more youthful skin? Health writer, Charlotte Dormon, investigates the elixir of youth that everyone’s talking about. 

Collagen is the most abundant protein in our bodies, acting as a natural type of, let’s call it ‘glue’ that holds everything together—from the skin to bones, muscles, and tendons. It also acts as a natural scaffolding, providing structure and strength. But as we age – especially as we reach our 40s and 50s, our natural collagen production begins to decline, leading to the familiar signs of ageing: wrinkles, age spots, sagging dry skin, and joints that don’t seem to be as flexible or springy as they were in our 20s.  Studies have also shown that stress, alcohol, excess sugar, UVA/UVB damage, illness and excessive exercise can also accelerate the rate at which our collagen declines – yikes! 

The Beauty and Beyond of Collagen Supplementation

Collagen’s key role is vital in maintaining skin’s elasticity and hydration and its popularity is down to its ability to reduce wrinkles, hyperpigmentation, and dryness. Supplementing your diet with collagen can directly support the skin’s matrix, helping to enhance skin hydration and elasticity. This helps reduce the appearance of ageing and promotes a smoother, more youthful complexion. Some studies suggest that collagen peptides—commonly found in supplements—can stimulate your skin cells to increase collagen production and potentially protect against UV-induced skin damage. 

Strength and Shine for Hair and Nails: Collagen provides the vital amino acids our body requires to build keratin, the protein responsible for strong and healthy hair and nails. Collagen provides a framework that helps increase the thickness and durability of the nail plate and can bind to water and maintain moisture within the nail bed, which can prevent brittleness and breakage as it improves the underlying health of the nail bed and cuticle, leading to faster nail growth. Collagen supports the health of the hair follicles on the scalp, which is valuable to prevent thinning and improve overall health and strength. 

Joint Health and Fitness Goals: Collagen supports flexibility and can help alleviate joint discomfort that can be experienced from aging or after working out. It is a great supplement to improve overall joint health due to its key role in maintaining the integrity of cartilage. As the body ages, collagen production decreases, leading to stiffer and less flexible joints. Supplementing with collagen can help enhance joint function by reducing inflammation and pain associated with joint stress and degradation. As we age, our muscles start to shrink – aka muscle atrophy – so maintaining muscle mass is recommended, especially in our perimenopausal and menopausal years. 

Good Gut Health: Collagen plays a significant role in supporting a healthy gut by contributing to the integrity and repair of the intestinal lining. This protein is rich in amino acids like glycine and proline, essential for maintaining the tight junctions between cells in the gut mucosa, thus preventing unwanted substances from entering the bloodstream. Additionally, collagen can help reduce inflammation in the gut, which is beneficial for conditions such as leaky gut syndrome and inflammatory bowel conditions. By promoting a strong and resilient gut lining, collagen assists in overall digestive health, facilitating the proper absorption of nutrients and minimising gastrointestinal discomfort.

Choosing the Right Collagen for You

Not all collagen supplements are created equal. Here’s how to pick the star player for your beauty and wellness routine:

Source Matters: Look for a collagen supplement that has been double-hydrolysed, as this will ensure you are getting the most bioavailable collagen peptides for easy and fast absorption. 

Certifications and Reviews: Third-party testing and positive reviews can guide you to reputable products. Also, check for additional certifications that align with your dietary needs (e.g., gluten-free, non-GMO).

Quality Assurance: Opt for collagen brands that are transparent about the sourcing and processing of their labels. Organic, grass-fed, and wild-caught aren’t just trendy buzzwords but indicators of a high-quality product. When you ingest a health or beauty supplement regularly, it’s valuable to ensure you’re getting the best quality ingredients that will help you get great results without compromising quality.

Complementary Ingredients: Some collagen supplements come enhanced with vitamins, minerals, or hyaluronic acid. These can amplify the benefits, but choose according to your body’s needs. 

Get Label-Savvy: We are certainly getting a little more label-savvy when it comes to checking the beauty and food products we buy these days, so be sure to take a close look at the teeny, tiny wording on the back of the collagen supplements. Many brands will use additional fillers, sweeteners, sugars, and binders that you may prefer to do without. 

Liquid, Gummies or Powder: There are so many different ways to ingest collagen and no doubt you will encounter many of these on your search, but the main thing you need to check is the actual quantity of collagen peptides you are getting in your product per serving. Studies have found that you need a minimum of 10,000mg of collagen peptides each day for 1-3 months before you really start to experience results.  Despite a rather delicious gummy tasting, it most likely won’t be a great choice for a woman in her 40s who wants to tackle joint pain or thinning hair as she would need to eat the whole packet just to get the daily amount required. If you want a higher dose, find a powder that will deliver more. 

3 Of The Best Ways to Get Your Collagen Fix:

While the body naturally produces collagen, you can also get it from dietary sources. Here are some foods that are high in collagen or promote its production:

Bone Broth: Made by simmering bones and connective tissue, this is one of the richest sources of collagen.

Animal Meats: Particularly tough cuts of meat like chuck steak, brisket, or stew meats, which have high amounts of connective tissue.

Fish and Shellfish: The skin of fish is rich in collagen. Shellfish have parts that are made of cartilage, which is a type of collagen.

You can supplement your diet with a collagen peptide powder such as Correxiko Collagen Powder that can be mixed into foods and drinks to enrich them with collagen. When choosing a collagen supplement, you ideally want to pick one that uses not only good-quality pure ingredients but also offers at least 10,000mg per serving of collagen peptides to ensure you are getting enough to make a real difference.

words by Charlotte Dormon

Nutrigenomics is exactly what it says on the tin – a mixture of nutrition and genetics. If that sounds a bit like bio-hacking, that’s because it is and who isn’t up for a bit of light bio hacking between friends?  

Biohacking is about changing aspects of our biology to improve our health, performance or longevity. Nutrigenomics identifies genetically compromised biological pathways in the body that require specific support, in order to reduce the risk of future chronic disease. It essentially provides a ‘road map’ of our own bodies to enable us to make practical choices in our daily lives to benefit our health long-term and mitigate future dependence on medical intervention. 

The benefits of Nutrigenomics are many including improved sleep, energy, stabilised blood sugar levels, reduced stress, improved physical performance and recovery, as well as balancing neurotransmitters, hormones and inflammation.  Intrigued? Read on…

Andrea Hunt is a Registered Nutritional Therapist & Nutrigenetic Counsellor at HUNT HEALTH.  She came to the discipline from a 15-year career in investment banking in London & Hong Kong where she experienced the effects of overworking, over-achieving and trying to be everything to everyone.  She started prioritising her health with a focus on supporting the innate renewing and anti-ageing biological functions of the body which led her to Nutrigenomics and since then, she has spent her time studying the emerging importance of genetic testing in a supporting role in wellness and preventative medicine; specifically, the interaction of genetics with lifestyle and Hunt health was born.

What is Nutrigenomics?
Nutrigenomics looks at where our individual genetic differences predispose us to risk of suboptimal health or disease, and how we can use diet, specific nutrients and lifestyle changes to correct biochemical imbalances, and optimise our genetic expression whilst extending our healthspan – and achieve longevity in good health, without chronic disease.  She says: “ We only completed mapping the entire human genome 20 years ago, so this is a relatively new area and for this reason, of the roughly 23,000 genes in the human body, we only examine a small handful of these genes. We only look at genes that have published, peer-reviewed scientific research to support the understanding of their activity and which have actionable interventions, meaning if we know a particular gene has a variant that causes its activity to be compromised, we know we can help improve the functioning of that gene by adding in its cofactor which is usually a specific vitamin or mineral. Nutrigenomics itself is quite a specific discipline and has only in the past 5 years or so become mainstream to nutrition and medicine as the value of its application to preventative health has become evident”.

How does it work?
After an exploratory call, a DNA test kit is sent out to you (this involves an internal mouth swab or finger prick blood test). You are emailed a comprehensive health questionnaire to complete detailing your current health concerns, symptoms, medical history, family history, lifestyle, levels of physical activity, use of medication and supplements, as well as your diet and health goals.  After completing an online 3-day food and lifestyle diary to provide the practitioner with a clear picture of your eating and movement habits you have a thorough 90minute consultation and your plan is devised. 

Nutrigenomics for longevity
It is no secret that we are all living longer, and we want to do this in the best health we can.  I was keen to understand, for someone like me in midlife, are we are a bit late to this party?  Andrea explained that it is never too late to benefit from Nutrigenomics and midlife can be an excellent time to start applying the principles.  This is a time when many of us start to notice heath niggles or that things just aren’t quite what they used to be and this is a way of understanding where our genetic differences may be contributing to certain vitamin or mineral needs.  For example, our body’s ability to transport and use vitamin D, depending on our genetic pathways, this could be contributing to symptoms of fatigue, mood imbalances or a weakened immune system or cardiovascular conditions which often manifest in midlife, and so by understanding where our genetic susceptibilities lie in these pathways, and how we can address them with the appropriate nutrients – such as folate, vitamin B12, zinc or magnesium – we can optimise our health as we age. 

Finding a practitioner
This is a relatively new discipline, but growing and due to the nature of the practice, it is important to find a practitioner who has the necessary training and understanding to interpret the genetic data in the reports used. Andrea herself holds a Nutrigenetic Counsellor (NgC) Register status with the British Association for Nutrition & Lifestyle Medicine (BANT), and this is a great place to start.  

Things to bear in mind
Nutrigenomics is entirely personal, and as such you only need to do the Nutrigenomic testing once – this isn’t like a blood test where the readings can change from day to day,  genes don’t change so the readings tell your practitioner what your likely predispositions are and then how your diet, environment and lifestyle determines how the genes are then expressed, and a clear actionable programme is set out in terms of lifestyle and nutrition. 

You can see more on Andrea and book an appointment HERE

Andrea’s tips:

• Folate is an incredibly important dietary component – she recommends large handfuls of spinach, asparagus, Brussels sprouts, broccoli, cabbage or kale daily, either in a smoothie or covering half your plate at mealtimes. 
• ‘Inflammageing’ is also considered the silent culprit of health deterioration in midlife and there are a number of nutrients that have notable benefits here.  These are omega-3 fatty acids found in oily fish have strong anti-inflammatory properties that positively influence a number of genes and confer cardiovascular, joint and mood benefits. Eating ‘SMASH’ fish – salmon, mackerel, anchovies, sardines, herring – at least twice a week is ideal.
• Get your vitamin D levels checked. We simply don’t receive enough exposure to the sun in the UK for most of the year and genetic variants are so common for vitamin D transporters and receptors that supplementation requirements can vary greatly. We have vitamin D receptors in almost every cell in body so this vitamin has widespread effects on our health

words by Nicola de Burlet

In the landscape of self-care and spiritual exploration, crystal therapy offers a unique avenue for restoring balance and achieving personal goals in our everyday lives. Within this, Crystal Grid Therapy stands out as an intriguing practice accessible to anyone seeking to manifest positive change. Whether you’re navigating the challenges of a busy career, striving for personal growth or seeking clarity in relationships, Crystal Grid Therapy provides a tangible tool for transformation.

This practice is for individuals who are open to exploring alternative methods of self-improvement and are intrigued by the idea of harnessing the natural energies of crystals to enhance their lives. It’s for the busy professional seeking inner peace amidst the chaos of daily life, the spiritual seeker looking to deepen their connection to the universe, and the curious soul eager to unlock their full potential.

Understanding Crystal Grid Therapy:

Crystal Grid Therapy is rooted in the belief that crystals possess unique vibrational energies that interact with our own energetic field, affecting our mental, emotional and spiritual states. By arranging crystals in specific geometric patterns, practitioners aim to harness and amplify these energies to manifest intentions effectively. This process is akin to creating a visual representation of one’s desires, imbued with the potent energy of crystals.

Creating the Grid:

The first step in Crystal Grid Therapy is selecting the appropriate crystals based on the desired intention. Each crystal carries its own metaphysical properties, making certain types more suitable for particular goals. For instance, amethyst is often associated with spiritual growth and intuition, while citrine is linked to abundance and prosperity.

Once the crystals are chosen, they are arranged on a sacred space, such as a cloth or altar, in a specific geometric pattern known as the grid. Common grid layouts include the Flower of Life, Seed of Life, or simple geometric shapes like triangles and squares. These patterns are believed to enhance the flow of energy and amplify the intention behind the grid.

Activating the Grid:

Activation is a crucial step in Crystal Grid Therapy, as it awakens the energetic potential of the crystals and aligns them with the intended manifestation. This process typically involves setting intentions, either silently or through spoken affirmations, and imbuing the grid with positive energy. Some practitioners incorporate rituals such as smudging with sage or the use of sound vibrations to further enhance the activation process.

Maintaining the Grid:

Once activated, the crystal grid continues to work on a subtle energetic level, reinforcing the manifestation intention over time. However, it’s essential to maintain the grid’s integrity by periodically cleansing and recharging the crystals. Cleansing methods vary and may include rinsing with water, smudging with sage or palo santo, or placing the crystals under moonlight or sunlight to remove any accumulated negative energy.

Enhancing Manifestation Power:

To amplify the manifestation power of a crystal grid, practitioners often incorporate additional elements such as candles, symbols, or written affirmations. These elements serve to reinforce the intention and create a synergistic effect, intensifying the energy of the grid.

Rituals and Practices:

Crystal Grid Therapy can be enhanced through various rituals and practices tailored to individual preferences and beliefs. Some practitioners incorporate meditation or visualisation techniques to strengthen their connection to the grid’s energy. Others may engage in journaling or reflective exercises to deepen their understanding of their desires and intentions.

10 Crystals You Can Use To Manifest

Amethyst: Known as the stone of spiritual growth and intuition, amethyst helps to enhance intuition, deepen meditation, and promote inner peace.

Rose Quartz: Symbolising love and compassion, rose quartz is often used to attract love, heal emotional wounds, and foster self-acceptance and forgiveness.

Clear Quartz: Considered the master healer, clear quartz is prized for its ability to amplify energy, clarify thought patterns, and enhance spiritual awareness.

Black Tourmaline: A powerful protective stone, black tourmaline absorbs negative energy and creates a shield of protection, promoting a sense of security and grounding

Citrine: A stone of abundance and prosperity, citrine is believed to attract wealth, success, and positive energy, making it ideal for manifestation and financial goals.

Selenite: Known for its purifying properties, selenite helps to cleanse and clear the energy field, promoting clarity of mind, peace, and spiritual growth.

Labradorite: A stone of transformation and magic, labradorite awakens psychic abilities, enhances intuition, and supports spiritual evolution

Carnelian: Associated with creativity and vitality, carnelian stimulates motivation, courage, and passion, making it ideal for overcoming obstacles and pursuing goals.

Lapis Lazuli: Symbolising wisdom and truth, lapis lazuli encourages self-expression, enhances communication skills, and promotes inner harmony and self-awareness.

Green Aventurine: Known as the stone of opportunity, green aventurine attracts luck, prosperity, and abundance while promoting emotional healing and optimism.