Skin, Hair & Nails

As the seasons change and temperatures drop, your skin may start to feel the effects of colder weather. Dry air, chilly winds, and indoor heating can all lead to dehydrated, dull, and irritated skin. The good news is that with the right care, including the use of collagen peptides, you can maintain a radiant, youthful complexion all winter long. In this post, we’ll explore essential tips for keeping your skin healthy in cold weather, while highlighting how collagen products can be a game-changer for dry skin relief, skin hydration, anti-aging, and skin barrier repair. Understanding Cold Weather's Impact on Your Skin Before diving into skincare solutions, it’s helpful to understand why your skin tends to suffer during colder months. In winter, the air holds less moisture, and cold winds can strip your skin of its natural oils. At the same time, indoor heating systems suck moisture out of the air and can leave your skin feeling tight, itchy, and flaky. These environmental factors can weaken your skin’s natural barrier, leading to moisture loss, increased sensitivity, and a dull appearance. Over time, the damage to your skin barrier may even accelerate signs of aging, such as wrinkles and sagging. However, with the right skin care routine and a boost from collagen peptides, you can keep your skin looking smooth, hydrated, and glowing all winter long. Why Collagen Is a Must-Have for Winter Skin Care Collagen is a structural protein that plays a critical role in skin health. It’s responsible for keeping your skin firm, elastic, and hydrated. Unfortunately, as we age, our natural collagen production declines, leading to dry skin, wrinkles, and a weakened skin barrier. Cold weather can exacerbate these issues, making collagen supplementation an essential part of your skincare routine during the winter months. Here’s why our Collagen Skin Boost supplement is the ultimate solution for skin hydration, dry skin relief, anti-aging, and skin barrier repair during the colder months: Boosts Skin Hydration: Collagen peptides help your skin retain moisture, keeping it hydrated from the inside out. This is essential during winter, when the cold air tends to dry out your skin. Supports Skin Barrier Repair: Your skin’s barrier is its first line of defense against harsh environmental factors. Collagen peptides help repair and strengthen this barrier, protecting your skin from moisture loss and irritants. Promotes Anti-Aging Benefits: Collagen supplements help reduce the appearance of fine lines and wrinkles. This is especially important in winter, when dry air can make your skin look older and more tired. Improves Skin Elasticity and Texture: Collagen peptides contribute to smoother, firmer skin. By boosting collagen production, you can maintain your skin’s elasticity, giving it a youthful, healthy glow even during the harsh winter months. Now that you know how beneficial collagen can be for winter skin care, let’s dive into specific tips for maintaining healthy, glowing skin in cold weather, and how you can incorporate collagen peptides into your routine. 1. Hydrate From Within While slathering on moisturizers can help hydrate the outer layer of your skin, true hydration starts from within. Drinking plenty of water and consuming foods rich in water content—like fruits and vegetables—will help keep your skin moisturized from the inside out. To supercharge your hydration, incorporate collagen peptides into your diet. Our powerful Collagen Skin Boost is a convenient way to boost your skin’s moisture levels. Simply mix the powder into your morning coffee, smoothie, or even water to give your skin the hydration support it needs during cold weather. 2. Use a Humidifier Indoor heating may keep you warm, but it can also rob your skin of moisture. Running a humidifier in your home or office adds moisture back into the air, which helps prevent your skin from drying out. Keeping the air humid will not only provide dry skin relief, but it will also help your collagen-rich skincare products work more effectively by preventing the skin from becoming overly dry. 3. Incorporate Collagen Supplements for Skin Hydration Topical skincare products are great for maintaining the health of your skin’s surface, but collagen supplements work from within to enhance your skin’s overall hydration, firmness, and elasticity. Our Collagen Skin Boost supplement is designed to promote smoother, more hydrated skin by boosting your body’s natural collagen production. Not only do collagen supplements improve skin hydration, but they also provide dry skin relief and help combat the visible signs of aging, such as fine lines, wrinkles, and sagging. Regular use of collagen peptides during the winter months will help you maintain that healthy, youthful glow even when the weather is harsh. 4. Don’t Skip Sun Protection It’s easy to forget about sun protection when the sun isn’t shining as brightly in the winter, but UV rays can still damage your skin, even on cloudy days. Snow also reflects sunlight, which can increase your exposure to harmful rays. Using a broad-spectrum sunscreen with at least SPF 30 will protect your skin from UV damage and prevent the breakdown of collagen. This is especially important in cold weather, as sun damage can further weaken your skin barrier and lead to premature aging. 5. Eat a Skin-Boosting Diet What you eat can have a big impact on your skin’s health, especially during colder months when your skin needs extra nourishment. Foods rich in vitamins, antioxidants, and healthy fats will help support your skin’s collagen production and keep it hydrated. Here are some key nutrients to focus on: Vitamin C: Essential for collagen synthesis, vitamin C can help boost your skin’s natural collagen production. Include citrus fruits, berries, and leafy greens in your diet. Omega-3 Fatty Acids: Found in fatty fish like salmon, chia seeds, and walnuts, omega-3s help keep your skin hydrated and reduce inflammation. Protein: Collagen is made up of amino acids, which are the building blocks of protein. Eating a protein-rich diet supports your skin’s collagen levels. To further enhance your diet, try adding our Collagen Skin Boost to your daily routine. This supplement is packed with amino acids that promote skin hydration, improve elasticity, and provide dry skin relief. Conclusion: Embrace Healthy, Hydrated Skin All Winter Long Cold weather doesn’t have to mean dull, dry skin. With the right skincare routine, a focus on hydration, and the power of collagen peptides, you can keep your skin looking youthful, radiant, and healthy all winter long. Our collagen products are designed to provide essential support for skin hydration, anti-aging, and skin barrier repair, helping you achieve glowing, beautiful skin no matter how cold it gets outside. By nourishing your skin from within and providing it with the protection it needs, you’ll not only survive the winter—you’ll thrive in it. So, layer up with hydrating products, keep your diet rich in collagen-boosting nutrients, and enjoy the benefits of healthy, glowing skin all season long!

If there’s one thing most of us can agree on when the weather starts to cool, it's that our skin gets really dry. We probably start to slather on moisturizer and apply copious amounts of lip balm, but did you know that dry skin and dehydrated skin are not the same thing? In fact, dry skin is a condition people have or a skin-type and is something that requires more long-lasting treatment, while dehydrated skin is due to temporary weather and environmental factors. Who knew?

Every year there seems to be a multitude of health and wellness trends that emerge. In fact, there are so many trends out there, it can sometimes be tough to keep them all straight let alone know what each one entails. Two health and wellness trends that have grown quite popular over the past few years are the use of collagen peptides and the Keto Diet. Whether you’ve never heard of them before or are familiar with each, but need a refresh, here is everything you need to know about collagen peptides, the Keto Diet and how you can enjoy them together.

The Collagen Connection: Everything You Need to Know As we age, it's critical to ensure we have enough of this key protein. Collagen-along with hyaluronic acid-forms the "intracellular cement" that literally holds us together. There are several different types of collagen, but type II is by far the most abundant in our bodies, representing 30 percent of total body protein and up to 70 percent of the proteins in our connective tissues. Aging and Skin Health As we age, a lot happens in the collagen-rich support structure of the skin (the dermis). First and foremost, the activity of the fibroblasts-the cells responsible for making collagen, elastin, and hyaluronic acid-slows down. The dermis is also less able to protect itself from damage and is more prone to dehydration. All of these factors ultimately lead to a thinner dermis and structural changes that lead to skin looking old and weathered. Clinical studies with ChOSA showed impressive results in women age 40-65 with signs of premature aging. Joint and Bone Health As we grow older, natural collagen production also slows in our joints and may lead to osteoarthritis. The ligaments and tendons may also weaken. Bone is also rich in collagen. In fact, about 30-40 percent of bone is composed of collagen. It provides the structural matrix upon which mineralization of bone occurs. Collagen is to bone what 2x4s are to the frame of a house. Decreased collagen content of the bone is a key underlying factor in osteoporosis and low bone density. The amount of collagen determines the number of "bone mineral binding sites." If the collagen content is low, the bone becomes more brittle and fracture risk increases dramatically. Increasing Collagen Content Collagen supplements can provide the building blocks of collagen manufacture, but the key to increasing collagen levels is to increase the activity of collagen-producing cells. Collagen supplements have shown mixed results in promoting joint health. In one study, a collagen supplement (2 grams per day) was shown to produce considerable relief of symptoms of osteoarthritis of the knee and hip. However, this collagen supplement also contains low molecular weight hyaluronic acid (HA). Studies with HA supplementation in osteoarthritis have also shown beneficial effects, so it's difficult to know if the results are due to the collagen or HA. Natural eggshell membrane (NEM) is another source of collagen and HA. Studies show that NEM helps relieve the pain, stiffness, and impaired mobility of osteoarthritis and other joint health problems. In one clinical study, NEM reduced pain by an average of 72 percent and improved flexibility by 44 percent after 30 days of use-without side effects. Rather than simply supply collagen, it is thought that NEM boosts the production of critical joint molecules such as type II collagen and glycosaminoglycans (GAGs), including chondroitin sulfate. GAGs are important components of cartilage, providing resistance to compression and contributing to the tensile strength of cartilage, tendons, and ligaments. One of the most interesting and well-documented approaches to increasing the manufacture of collagen is the use of a highly bioavailable from of silica-choline stabilized orthosilicic acid or ChOSA (sold as BioSil). Initially, research focused on the ability of ChOSA to increase the levels of hydroxyproline, the key amino acid required for the production of collagen and elastin. Clinical studies with ChOSA showed impressive results in women age 40-65 with signs of sun damage and premature aging of the skin. Those receiving 10 mg of ChOSA daily experienced 30 percent improvements in shallow, fine lines and 55 percent increased skin elasticity. ChOSA can also promote bone health through increasing the manufacture of collagen. In a double-blind study of postmenopausal women with low bone density, ChOSA was able to increase the collagen content of the bone by 22 percent and increase bone density by 2 percent within the first year of use. The recommended dosage is 6-10 mg per day. Flavonoids Are Critical Flavonoids are plant pigments that are more potent than traditional antioxidants such as vitamins C and E, beta-carotene, selenium, and zinc. This effect goes a long way in protecting collagen structures from damage. Especially beneficial to collagen structures are the blue or purple pigments-the anthocyanidins and proanthocyanidin oligomers (PCOs)-that are found in grapes and blueberries, as well as in pine bark and grape seed extracts. They affect collagen metabolism in many ways: They can crosslink collagen fibers, which reinforces connective tissue. They prevent free radical damage with their potent antioxidant action. They prevent the release of compounds that promote inflammation. They protect collagen structures from enzymes secreted by white blood cells during inflammation. To insure sufficient levels of these beneficial flavonoids, increase your intake of richly colored berries and other fruits. It's also a good idea to supplement your diet with a PCO extract, such as grape seed or pine bark, at a dosage of 50-150 mg daily for general support.

Shirk sugar to axe acne Eat: Omega-3-rich fish (salmon and sardines), colorful fruits and vegetables. Avoid: Insulin-spiking sweets and processed white-flour foods. “Elevated insulin affects the sebaceous oil glands in ways that can contribute to acne,” says Valori Treloar, MD, dermatologist and co-author of The Clear Skin Diet (Cumberland House, 2007). This is particularly so with women because the insulin spike may elevate the relatively low level of testosterone in women’s bodies, which has been shown to affect oil glands. Eat more gluten-free foods and improve psoriasis symptoms Eat: Fruits, vegetables, whole grains, low-fat dairy, lean meats and fish. Avoid: Gluten. A Swedish dermatologist discovered that avoiding the grain protein for three months improved symptoms in some patients. Cut down sugar and cut out wrinkles Eat: Veggies, legumes and olive oil. Avoid: “To minimize wrinkles, limit your added sugar to 10 percent of your total daily calories,” says Lisa Drayer, MA, RD, author of The Beauty Diet (McGraw-Hill, 2008). Better still, eliminate sugar – period. Skip spicy foods to reduce rosacea Eat: Omega-3-rich seafood can calm rosacea-related inflammation. Avoid: If you suffer from rosacea, say adios to hot peppers and horseradish. Try fish oil for eczema relief Eat: Inflammation-reducing omega-3 fatty acids found in fatty fish (salmon, sardines and fish oil supplements) may help reduce the severity of eczema symptoms. Avoid: “Steer clear of processed foods to minimize trans fat intake, which can lead to inflammation,” Treloar says. Inflammation produces skin redness, and without inflammation eczema is normally not present.

Most of us spend a lot of time and money on creams, lotions, and serums in the pursuit of glowing and youthful skin. The products we smooth onto our bodies interact superficially with our skin cells—but think about what you could achieve by being as selective about the things going inside your body as you are with those applied to the outside. Nutrients in your diet are consumed, metabolized, and circulated to skin, organs, bones, and muscles. They have the power to give you a healthy radiance along with more profound, total-body results. This inside-out approach to beauty and wellness, or ingestible beauty, can be traced back 3,000 years to India and the concept of Ayurveda, a holistic approach to healing. This method of achieving a balance between mind, body, and spirit not only fights disease but keeps your body functioning in top condition to prevent pain and illness. You feel good, your body works well, and your emotional well-being follows suit. That balance shows through in a healthy radiance that no creams and lotions can match. Ingestible Beauty and Its Use Through Time The theory that what you eat has an impact on your complexion isn’t a new concept. Thankfully, we’ve come a long way from Victorian times when using toxic chemicals were often the recommended path to beauty. Ammonia was embraced as a face wash, mercury was suggested as a nightly treatment for sparse eyebrows and lashes, and eating arsenic complexion wafers gave your complexion a highly desirable translucent tone, which indicated a life of wealth and leisure. Go back to the 1700s and you’ll find that ghost-white face paint used by nobles was a deadly mixture of lead and vinegar. Science-backed research is the foundation for ingestible beauty today. Terra Origin nutraceutical supplements optimize the relationship between diet and skin health to fight the effects of aging and environmental stress. A healthy complexion—with reduced inflammation, even tone, increased elasticity, and a better ability to retain moisture—is the tangible result of thinking about skincare differently. Shop the Whole Line of Terra Origin Products>> What Ingestible Beauty Can Do For You Now that you understand how the elements in foods interact with your body, you have a whole new set of tools to heal and protect your skin. Discard time-consuming topical treatments that clog pores, provoke redness, and cause unexpected reactions. Replace them with ingestible beauty tools that fight free radicals, help you manage stress, and diminish the outward signs of aging. The antioxidant power of acai berries and Verisol Bioactive Collagen Peptides in Skin Boost powder works at a cellular level to smooth wrinkles and increase skin elasticity. Healthy Inner Balance infuses your body with adaptogens, edible plants like Ashwagandha and Holy Basil that boost your ability to resist stress and naturally manage anxiety. Vitamin C in Collagen Skin Boost reduces wrinkles, repairs UV damage, and improves your skin’s ability to retain moisture. Beyond Beauty: The Importance of Gut Health Skin health is important, but so is the well-being of your digestive tract. In fact, your gastrointestinal system not only processes the foods you eat, but it keeps your whole body in a state of equilibrium. Gut microbiome, or the trillions of bacteria that keep your GI tract functioning well, reduce inflammation, not just in your stomach and intestines but all over your body. The impact of these powerful microorganisms goes even further to strengthen your immune system and fight chronic diseases like cancer and diabetes. Terra Origin’s line of Gut Health powders strengthens digestive system junctions and linings so they can pass nutrients to your organs and tissues without leaking bacteria, toxins, and waste into your bloodstream. You experience less food sensitivity and brain fog, higher energy levels, and less frequent bloating and gastrointestinal distress.   But, It’s More Than Just Your Gut Another ingestible beauty tool for gut health is collagen. The most abundant protein in your body repairs the intestinal wall to prevent leaky gut, but it does much more than that. The amino acids in collagen improve your skin’s elasticity and hydration. Collagen’s benefits extend to your bones and joints, keeping cartilage healthy and slowing the bone loss that leads to osteoporosis. Terra Origin’s line of collagen powders delivers protein, collagen, and probiotics for results you’ll see and feel in your skin, gut, bones, and joints, truly head-to-toe beauty from the inside out. Caring for your skin from the inside is a new way of thinking—even if it does date back thousands of years. But you may soon discover that not only are you seeing the results on the outside, but you’re feeling better as well. Perhaps it’s time to rethink the way you look at beauty products.

There are at least 16 different types of collagen, but 90% of collagen in your body consists of types I, II, and III. Collagen one and three are found mainly in the skin. Collagen II is found in the joints. Everyone seems obsessed with collagen right now. You might be wondering: What are the benefits of this popular supplement? Read on: Back in the 1990s, I worked in New York with nutritionist Oz Garcia. Oz was very cutting-edge with nutritional supplement recommendations, and we had an entire dispensary filled with all kinds of high-end brands of designer vitamins, exotic nootropics from Europe, and injectables like glutathione and alpha-lipoic acid. Top-of-the line stuff. And right there on the shelf alongside these superstar supplements was a big carton of plain old Knox gelatin. That’s right, gelatin. Like the stuff they make Jell-O from. And it was on the shelf with all the superstars because—at the time—it was one of the most powerful natural treatments we had for joint health. The reason we used gelatin for joints was that it’s a precursor to something our joints absolutely need—collagen). And in those days, we were taught that you couldn’t really take collagen supplements because they weren’t well digested, so an envelope of gelatin seemed like the only option. That was then, this is now The notion that you couldn’t digest and absorb oral collagen supplements has long since been buried in the garbage dump of wrong nutritional theories, and collagen supplements have now become, as they say, a thing. So what’s the deal? What’s the difference between gelatin and collagen? And what’s the difference between collagen supplements for the skin and collagen supplements for the joints? And what’s up with collagen protein powder? Glad you asked. What's the Difference Between Collagen and Gelatin? First, let’s sort out the gelatin-collagen relationship. Gelatin is the cooked form of raw collagen. The raw collagen itself comes from animals, particularly the parts of the animal that we usually don’t eat, like gristle, cartilage, tendons, and bones. When you cook that stuff—as you do when you simmer bones in a broth for 12 hours—the collagen heats up and turns into a form we know as gelatin. And that’s exactly what it looks like, a kind of gelatinous yellow waxy substance floating in the bone broth, that, though unattractive, is nonetheless quite edible. The problem is that bone broth isn’t an efficient way to get collagen into your body—at least not if you want that collagen to do the things it is known for (like helping to improve joints and skin). Here’s why. Bone broth contains collagen proteins in the form of gelatin, and that’s a good thing, as collagen protein is a terrific protein. But collagen proteins are big messy molecules, and they need to be broken down further if you really want to absorb them. Your body will absorb the collagen protein—but it won’t effectively break it down into small enough particles for it to be of maximum use in repairing and maintaining connective tissue. That’s where hydrolyzation comes in. What is Hydrolyzed Collagen? Hydrolyzed collagen is collagen that’s been broken down into tiny, microscopic particles that the body will just suck up and use at exactly the places you need it. And it’s hydrolyzed collagen supplements that are primarily sold for skin, hair, nails, and joints. Don’t get me wrong—bone broth is a terrific food that supplies a rich array of vitamins and micronutrients and some collagen in the form of gelatin. But if you want collagen for more specific purposes, hydrolyzed collagen supplements are the way to go. And, although there are many variations and combination products, most fall into one of two categories: products that provide collagen 1 and 3, and products that provide collagen 2. What Are the Different Kinds of Collagen? There are at least 16 different types of collagen, but about 90 percent of the collagen in your body consists of types 1, 2, and 3.  Collagen 1 and 3 are found mainly in the skin.  Collagen 2 is found in the joints.  All collagens serve the same purpose: to help tissues withstand stretching. Many collagen supplement companies offer at least two formulas—a combined collagen 1 and 3 supplement (for the skin) and a collagen 2 supplement (for the joints). So why do we need collagen supplements? Number one, collagen is the most abundant protein in the body, so it’s pretty important. Number two, we need it for just about everything: strong bones, cartilage, tendons, joints, skin, hair, and nails. (Remember, it’s the main protein in connective tissue!) And last but not least, we make less of it as we get older. We don’t know why collagen production declines with age, but it does. After the age of 20, one percent less of collagen is produced in the dermis every year. In our 40s, we essentially stop making it. When you don’t have enough collagen, bad stuff happens. In the skin, the fibers thicken, stiffen, and lose their elasticity—all resulting in aging lines and wrinkles. Joints become less flexible. Joint aches and pain increases. Collagen Protein Powder While collagen supplements are a great way to get support for skin and bones, there’s a trend toward high-quality collagen protein powders, which offer a much greater dose of the collagen peptides. Collagen protein powder is rich in amino acids that are important in building joint cartilage.  I consider collagen protein an excellent choice and often use it instead of whey just for variety. It might be a particularly good choice for those who are extremely sensitive to dairy. It’s also worth pointing out that products that come from beef, such as collagen or whey protein, should always be sourced from healthy cows. A number of companies have grass-fed/pasture-raised collagen in their product lineup—a very encouraging sign indeed! 3 Reasons to Try Fish Collagen There really is no vegan source of collagen, but there is a pescatarian one—fish collagen. As a commercial product, it hasn’t been around as long, but it does have a few definite selling points. Fish collagen is the only option for vegetarians—or at least those who eat fish. Fish collagen peptides are smaller than beef collagen peptides, and studies have shown that they are very well absorbed and digested. Many of my naturopathic doctor friends, like Nikki Arguinzoni-Gil, ND, recommend fish collagen supplements for patients with any gut issues or sensitivity, since they are so easy on the gut. Fish collagen is high in a particularly valuable amino acid—hydroxyproline—that seems to have particular value in stimulating collagen synthesis. A recent study showed that people taking antioxidants together with fishcollagen had improved measures of moisture and skin elasticity.     * These statements have not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. ** Clinical studies suggest that 10 grams per day of pharmaceutical-grade collagen reduces pain in patients with osteoarthritis of the knee or hip. One published review concluded that “Collagen hydrolysate is of interest as a therapeutic agent of potential utility in the treatment of osteoarthritis and osteoporosis,” adding that “its high level of safety makes it attractive as an agent for long-term use in these chronic disorders.” Another study showed improvement of joint pain in athletes who were treated with the dietary supplement collagen hydrolysate.

2-Week High-Protein Collagen Meal Plan Even if you're meticulous about your protein intake, you could still be falling short on one of the most important sources around. Collagen is everywhere these days, and it's being infused into everything from makeup to peanut butter to hair products and shakes. Why is it so popular among the athletic crowd, and could it really make a difference in your performance and/or physique? Turns out the hype is grounded, and getting your fair share of this important source of protein could mean the difference between fab and fabulous. Collagen 101 Collagen is a complex protein composed of numerous amino acids, and about 30 percent of all the protein in your body is collagen. At its most basic, collagen functions to give strength and structure to the tissues of your body — sort of like a protein “glue” that supports and holds you together, inside and out. It is the main component of connective tissues such as tendons and ligaments and is also found in smooth muscle tissue (e.g., blood vessels, heart, digestive tract and kidneys) as well as in your skin, hair and nails. Generally speaking, athletes get plenty of muscle-building protein from things like eggs, poultry, fish, beef, beans and tofu, and yes, your body can construct some collagen from the amino acids derived from these sources. But if you’re athletic, you probably need more, and about 20 to 30 percent of your daily protein intake should come from collagen-rich sources. Here’s why: Your tendons and ligaments are composed primarily of collagen, and when you lift weights, you essentially break down your muscle cells, stimulating your body to build your muscles and make them stronger. Your tendons and ligaments also need to get stronger or else the increased force and tension generated by your newly built muscle mass could result in an injury such as an ACL tear, tendonitis, runner’s knee, tennis elbow and neck or lower-back pain. But if you supply your body with plenty of circulating collagen, it will allow your ligaments and tendons to grow and strengthen alongside your muscles. Performance Issues There are dozens of types of collagen, but for athletes who need to perform at high intensities, type II (chicken-based) collagen is most important. This kind is sourced specifically from the ligaments, tendons and cartilage of chickens or is derived from eggshell membranes, and it works to create the majority of your cartilage, fascia, ligaments and tendons. Other kinds of collagen include type I for healthy skin, hair and nails and type III for optimal organ health. So when it comes to overall health and well-being, using a multi-collagen protein powder or supplement is the easiest way to ensure you’re getting everything you need. How to Use This Meal Plan Most people don’t realize that they are collagen-bankrupt and might not be consuming enough collagen as it relates to their muscle-building protein intake. The recipes in this plan are designed to boost your collagen intake across a wide spectrum of sources, and the meal plan incorporates collagen-rich foods as well as foods that support your own natural collagen production, such as mushrooms, matcha, red bell peppers and açai. Because collagen is a protein, there is no best time of day — or way — to consume it, and the more you can add it into your diet throughout the day, the greater the benefits will be.  Oxygen Magazine Matcha Green Tea Latte Makes: 1 serving Matcha green tea aids in the production of stem cells, which leads to new tissue creation and, in turn, increased collagen production. Adding the multi-collagen protein powder means you are provided with several kinds of collagen to support your overall health and physique goals. INGREDIENTS 1½ cups unsweetened almond milk 1 tsp ceremonial-grade matcha 1 scoop multi-collagen protein powder 1 tsp coconut oil 2 tsp coconut butter stevia, to taste dash cinnamon DIRECTIONS Warm milk in a teakettle or small pot, then pour into a blender cup. Add remaining ingredients, except cinnamon, and blend on high. Serve topped with cinnamon. Nutrition Facts: 290 calories, protein 7g, fat 12g, carbs 0g Avocado Deviled Eggs Makes: 6 servings Turmeric helps reduce inflammation and supports the production of stem cells, which have the capacity to create any kind of tissue needed in the body, including collagen. Garlic and cilantro also contain beneficial sulfur-containing compounds to support optimal collagen production. INGREDIENTS 6 eggs, hard-boiled and peeled 1 avocado, peeled, pitted and diced ¼ tsp sea salt ¼ tsp pepper 1 tsp turmeric ¼ tsp garlic powder ¼ tsp chili powder ¼ tsp cumin 2 tbsp lime juice 2 tbsp fresh cilantro, chopped DIRECTIONS Cut eggs in half and remove yolks. Add yolks, avocado, salt, pepper, turmeric, garlic, chili powder and cumin to a bowl. Mix until well-combined. Spoon mixture into egg-white halves. Drizzle with lime juice and top with cilantro. Nutrition Facts (per serving): 133 calories, protein 6g, fat 11g, carbs 3.5g Tropical Açai Bowl Makes: 4 servings Adding a multi-collagen protein powder to a favorite breakfast bowl adds a powerful protein punch, which the vitamin C and antioxidants in the açai help support and protect the collagen already present in your body. Berries such as açai and goji contain a host of antioxidants and vitamins,which help facilitate collagen production and uptake. INGREDIENTS Bowl 1 fresh mango, cubed 3 frozen bananas, sliced ½ cup frozen blueberries 1 cup açai concentrate 4 scoops vanilla multicollagen protein powder Toppings 2 tbsp hempseeds 2 tbsp chia seeds 2 tbsp dried unsweetened coconut 1 kiwi, sliced ½ cup fresh blueberries DIRECTIONS Add all bowl ingredients to a blender cup and blend on medium-high until thick and creamy. Divide among bowls. Evenly distribute toppings. Nutrition Facts (per serving): 368 calories, protein 14g, fat 14g, carbs 50g  Oxygen Magazine Slow-Cooker Bone-Broth-Braised Beef with Garlic and Thyme Makes: 6 servings Bovine bone broth contains high amounts of collagen as well as glucosamine, chondroitin and hyaluronic acid, all of which help promote joint health and aid your body with its natural healing processes. INGREDIENTS 2 tbsp avocado oil 1 lb beef round roast, fat trimmed ½ tsp sea salt ½ tsp pepper 4 cloves garlic, minced 2½ cups beef bone broth 1 (15 oz) can tomato sauce 3 tbsp Worcestershire sauce ¼ cup maple syrup 5 sprigs thyme DIRECTIONS Add avocado oil to a large pan and place over medium heat. Add meat to pan and sprinkle with salt and pepper. Cook 4 to 5 minutes, or until lightly browned. Remove and set aside. In a medium bowl, combine remaining ingredients and add to a slow cooker. Then add meat and cook on low 8 hours. Nutrition Facts (per serving): calories 270, protein 31g, fat 9g, carbs 13g  Oxygen Magazine Thai coconut chicken soup Thai Coconut Chicken Soup Makes: 4 servings Chicken broth, which contains the highest amount of type II collagen available, is the base for this healthy soup. It also contains elements such as glucosamine and hyaluronic acid, which support healthy connective tissue, and mushrooms to give a boost to your adrenals and immune system while supporting collagen production. INGREDIENTS 3 lemon-grass stalks 8 cups chicken bone broth 1-inch fresh ginger, peeled and chopped 3 boneless, skinless chicken breasts, diced ½ shallot, sliced into rounds 1 red bell pepper, sliced 1½ cups mushrooms, chopped 1 tbsp red chili paste 1 (16 oz) can full-fat coconut milk juice of ½ small lime 1 cup fresh cilantro, chopped DIRECTIONS In a large bowl, crush lemongrass stalks. Place a large pot over medium-low heat and add broth, lemon grass and ginger. Steep 25 minutes. Use a spoon to remove ginger and lemon-grass bits. Add chicken, shallots, peppers, mushrooms and chili paste to pot and bring to a boil. Reduce heat to low and simmer 20 minutes until chicken is cooked and veggies are soft. Remove from heat and add coconut milk, lime juice and cilantro. Stir to combine. Nutrition Facts (per serving): 356 calories, protein 28g, fat 23g, carbs 10g Slow-Cooker Shredded Salsa Chicken Salad Makes: 4 servings Garlic is high in sulfur, which helps prevent the breakdown of collagen already present in the body, and red bell peppers and tomatoes — such as are found in salsa — contain high levels of vitamin C, which directly supports collagen production. INGREDIENTS 2 cans sugar-free salsa 4 boneless, skinless chicken breasts 1 red bell pepper, chopped 5 garlic cloves, minced 1 cup black beans 8 cups mixed greens DIRECTIONS Add the first four ingredients to a slow cooker and cook on high 4 hours, or until chicken is cooked through and tender. Shred chicken with 2 forks. Divide beans and greens between 4 plates and top with equal amounts of chicken. Nutrition Facts (per serving): calories 284, protein 30g, fat 4g, carbs 27g Collagen Meal Plan Week 1 Oxygen Magazine Week 2 Oxygen Magazine

The cold and dry winter months can be a nightmare for lush, healthy skin if you don’t know how to hydrate and nourish on the outside and even more importantly, within. We have all experienced the chapped lips, flaky skin, and cracked hands and feet when we don’t take care of our skin in the winter. That is why we begin moisturizing, being more diligent with conditioners and night creams and rationing harsh beauty products for the sake of shiny locks and a fresh face. Using a rich face cream, oil-based body lotions, leave-in conditioning treatments and therapeutic chapstick are all great steps to take, but they don’t heal the skin and hair. They treat and mask symptoms of dryness. The only way to keep your skin and hair healthy all season is to treat it from the inside. Winter Hair Care There are many things you can do to protect your hair from drying, split-ends, breakage and hair loss this winter. First start by looking at your products. Avoid harsh chemicals, bleaches and excessive heat. It’s actually better to do less to your tresses, shampoo less often to avoid flakes and itching, style less strictly, don’t brush wet hair or pull it back in a ponytail or your towel. Try to let it dry naturally and completely before going out in the cold. If time doesn’t permit in the mornings, wash your hair at night. To shampoo less often, opt for a dry shampoo for the in between maintenance. Use a heavier conditioner and pair it with a leave-in. For more moisture control, use an oil-based treatment at least once a week. Now you know how to treat the symptoms, but how do you keep it from ever getting damaged to begin with? Proper nutrition and supplements! The secret to a strong, thick, nourished mane starts within as the roots are fed a large variety of vitamins and nutrients. The key components to perfect hair are biotin (B7) and collagen. Collagen breaks down in our bodies after the age of 25, so we need to encourage greater production to maintain youthful hair, nails and skin. A healthy diet could supply your body with enough biotin, but to be on the safe side choose a biotin supplement that can support your hair this winter. Terra Origin Healthy Beauty will supply all the biotin you need along with collagen, Methylsulfonylmethane (MSM) and Horsetail for all around winter hair protection! Winter Nail Care You many not think of your nails much in terms of changing up your routine for cold weather care, but they can chip and peel just like our skin. Nails don’t breathe or eat, but they do have to retain a certain amount of oil to stay strong and smooth. The dry air and possible exposure to ice, snow and water can cause an imbalance in the natural oils, so you need to protect them. This tip isn’t just for the ladies. Keep a topcoat on your nails; clear or colored polish will do the trick. The next piece of advice will do wonders for both your hands and your nails, lotion, lotion, lotion! Keep it in your bag, at your desk, in the car, by your bed. Every time you get your hands wet, apply more cream. Working, going in and out of the dry, cold air, more cream. This will moisturize your nails and your cuticles, not to mention your hands. Keep up your standard nail maintenance as well like regular filing, cuticle oil, completely cleaning off old polish before applying new and of course wear gloves for all occasions, washing dishes, scraping ice and having a snowball fight. That covers outside care, but what do your nails need from the inside? We return to biotin and collagen. This B vitamin is essential for healthy cell growth and the breaking down of protein-building aminos that our nails use for healthy growth cycles. Collagen is the building block of strong nails and is necessary for structure and growth. We also need B12, folate, iron, magnesium, zinc, omega-3s and enough protein to keep up with keratin production. Add in a daily protein boost like Terra Origin Grass-Fed Whey Protein powders or the Healthy Plant Protein powders. Winter Skin Care Our skin may take the harshest hit during dry, cold winters and rapid temperature fluctuations as the blood vessels constrict attempting to hold in body heat. This causes skin to appear lackluster and begin to dry out or worse flake and split. Start with your daily cleanser and make sure it is free of alcohol and adds in hydration. Light cleansers and even soap free options are great to switch to during the winter. This tip isn’t just for your face. Get a moisture rich body wash as well and avoid drying soaps for head to toe protection. Remember to full body moisturize as well. Opt for oil-based body creams to keep the moisture trapped in the skin and a face cream with ceramides and hyaluronic acid. Try to apply a face sheet mask or ultra-rich moisturizing mask every day or at least 4 – 5 times a week to really keep your skin fresh and plump. Lastly, keep a lip balm handy at all times, preferably with natural oils like jojoba, almond, coconut or shea. For the ladies, avoid your favorite matte lipsticks or any long wear shades. They stay on because they dry the lips. Even the best skin care routines go awry if our bodies are not well-nourished and feeding the cells in the dermis layers. Your skin’s best friend is collagen. This can be found in the skin and bones of meat, but that may not be your favorite plate filler. It’s much more convenient and tasty to add in a collagen supplement to your daily arsenal. Terra Origin offers a range of collagen boosting products like Bone Broth powders, Healthy Skin Boost in Acai berry or citrus and a range of supplements like the Inner Beauty Detox Cleanse and the Terra Origin Healthy Beauty.  

Wintertime can be a beautiful time of year. However, it can also be a season that wreaks havoc on a mom's skin, leaving it dull, dry and itchy. This year, you can give yourself the gift of healthy winter skin. One product, in particular, can improve your skin's health, appearance, and structure from the inside out: collagen. But not all collagens equal. In fact, there are more than 30 different types of collagen that can be put in a supplement. Here's why moms' skin needs collagen in the winter, which type to choose, and the science-backed evidence that makes it this year's best gift for your skin. Why Winter is Tough on Skin It's not just your imagination; winter really is harder on your skin. Here's why: Hot drinks can dry out skin. If you turn to caffeinated coffee or tea more in the winter, you may experience drier skin due to their subtle diuresis effects. Winter's cold air and low humidity dry out skin. Winter air can be intensely drying to skin, nails, and hair. It can significantly affect the amount of moisture they retain. Indoor heat also dries out skin. When it's cold outside, you may head indoors. Heaters, indoor fires, forced air, and other heat sources all reduce the humidity in the air and in our tissues. Warming up in a hot shower can dry out skin. Believe it or not, hot water dries the skin out more than lukewarm water. Winter and spring winds. Winds are strongest during winter and spring. Wind dries out skin. Can collagen actually help improve winter skin against all these challenges? 1. Collagen Changes Skins' Structure from the Inside Out A recent 2017 study was conducted to see if collagen supplementation actually changed the collagen content in the skin itself. The results? It did! In fact, collagen consumption for 6 months increased the collagen in the skin and improved its structure. What's more, scientists have also found that collagen supplementation improves the color and luster of hair (or fur) in mice studies (1). 2. When Winter Dries Skin, Collagen can Actually Increase Skin Water Retention In addition to the increase in collagen content of the skin, these same researchers found that skin elasticity improved. Incredibly, the moisture content was significantly improved with less transepidermal water loss. Another study of 20 Japanese women found that 10 grams of daily Hydrolyzed Collagen improved water absorption of skin (2). Great news for moms! 3. Skin Elasticity, Collagen, and Healthy Winter Skin One of the reasons winter skin feels itchy is that it is drier and loses elasticity of the skin. In fact, a 2014 study of 46 women, ages 35-55, studied the elasticity of skin and collagen supplementation. After 8 weeks of collagen powder supplementation, the researchers found that skin elasticity improved significantly within just 4 weeks (3). Not only does improved elasticity improve how skin feels, it also improves its ability to rebound, reduces sagging, and make it more youthful in appearance. 4. Collagen vs. Wrinkles In another 2014 study, researchers found that daily collagen supplementation reduced wrinkles after just 8 weeks of use (4). Of course, this is fantastic news! But there's more. Another study found that collagen supplementation improved skin moisture produced younger-looking skin, and reduced the appearance of fragmentation in the skin (5). 5. More Antioxidant Activity in Skin Means Healthy Winter Skin Especially during winter, our skin is under attack from oxidative stress (from our own bodily reactions, the environments, foods, UV rays, etc.). Collagen improves skin health and increases the antioxidants in the skin to fight aging free radicals (6). 6. Collagen Improves Digestion to Improve Skin Digestion is vital to every other organ in the body, including skin. When we digest and absorb nutrients better, more nutrients are delivered to the skin. Fortunately, collagen improves the health of the digestive tract. How? Type II Collagen is a vital part of the gut lining, and it improves the barrier of the gut to the rest of the body. This actually improves both digestion and immune function. 7. Collagen Improves Heart Health to Improve Skin Once nutrients are digested and absorbed, they depend on the circulatory system to get to all organs, including the skin. Fortunately, collagen also improves heart health. In fact, it helps form artery walls in the human body. 8. Collagen Improves Wound Healing for Healthy Winter Skin If you want your skin to be healthy, it must be able to heal. As moms, we are constantly bombarded with scrapes, burns, and skin injuries from our everyday tasks. Collagen can help your skin heal better. In fact, a 2009 lab study showed quicker wound closure, better tissue regeneration, and better skin structure with collagen supplementation (7). Which Collagen Should You Buy? The best collagen supplements have these 3 attributes: It's hydrolyzed. Hydrolyzed collagen is absorbed and distributed throughout the body more efficiently than native collagen. It provides building blocks for skin fibers, and stimulates the growth of new collagen (8). It's a powder. It's simply too tough to get a full 8-12 grams of collagen per day through pills, gummies, capsules, and other preparations. Powders make it much easier; usually just 1-2 scoops. Why is this important? Most human studies show benefits with 8-12 grams collagen per day, not the measly 1-2 grams found in many supplements. It contains 3 types of collagen: Type I, Type II, and Type III. If you want all the benefits listed above, you need all 3 types. Bottom Line In the winter, your skin needs all the help it can get. And, most busy moms don't have time for weekly facials and treatments. By making just 8-12 grams of collagen per day part of your routine, you can vastly improve your skin plus boost immune, cardiovascular, and digestive health. Healthy winter skin is only one scoop away!

When we formulate our products, we continuously strive to create holistic supplements with the whole body in mind. If you read our labels, we want you to understand every word and feel good about what you are putting in your body. Not only do we try to keep our ingredients as natural as possible, we also do our best to source them from the highest quality. So if you’ve looked at our Healthy Skin Boost in Acai Berry or Citrus, you may have wondered about the Bioactive Collagen Peptides. To honor our policy of protecting your health, we wanted to shed some light on this amazing product. First let’s take a look at what collagen is and why it’s beneficial to our bodies. Collagen is the binding substance that holds our bodies together. It is a type of protein that builds and strengthens tendons, connective tissues, bones and comprises about 80% of the structure of our skin. It makes up the dermis layer deep within and is what keeps us plump and wrinkle free. It is also a foundational component of our hair and fingernails. At the beginning of life, the body naturally creates sufficient levels to keep us young and fresh, but environmental and endogenous factors take their toll, and our natural production begins to slow. When we protect our skin, we think of the obvious culprits, sun, food toxins and pollutants.  We then combat them however we can by using a good face wash, a daily skin cream and sunscreen, eating organic, non-greasy foods and having as little exposure to chemical pollution as possible. Unfortunately, there is a major attack on the health and beauty of our skin that we have no control over, time! Aging is inevitable. Luckily, science has given us numerous ways to slow this process down. Collagen peptides is one of those break throughs. Natural collagen can be supplemented through food, but as we eat healthier we get less of it. When you cook chicken soup or beef stew and that thick layer of goo forms on the top, that is collagen. It seeps out of the bones and animal fat, and it is often the first thing we throw out. Many people now buy lean cuts, boneless, skinless or have chosen animal-free diets. If this is the case, then we do not have a strong food source and must rely on a credible supplement. That’s why Terra Origin chose to formulate a unique powder to support your skin, hair and nails. You have probably read collagen on ingredient labels and heard of it from others, but there is a distinction to be made between collagen and hydrolyzed collagen peptides. Primarily that standard collagen, in a supplement form, has not proven affective in clinical trials. The molecules are too big to be absorbed properly and tend to get discarded by the body. We chose VERISOL ® Bioactive Collagen Peptides because they have numerous double-blind, placebo-controlled studies that have proven their success. These are much smaller amino acids that get rapidly absorbed by the body and begin to form chains, which are called peptides. Peptides are messengers in the body to elicit functions to occur which earns them the title bioactive. In the case of collagen peptides, they are able to reach the deepest layers of your skin, the dermis level, where they set off stimulated response. As we age and our bodies lose this protein, it develops weak and empty spots in the dermis where the epidermis, outer layer of the skin, slips down and wrinkles are formed. This deficiency also plays a role in the prominence of cellulite, the places on the body where pockets of subcutaneous fat have pushed upward making visible dimples. When we have constant regeneration of cells, they form a cushy bed underneath that keeps the surface smooth, but the cellular growth is what wanes with the years. That is what makes bioactive peptides superior. They reach those deep inner layers and die off. That’s right. Your supplement is not what’s actually boosting up those lines on your forehead. It is what tricks the body into thinking there has been substantial cellular decay, and it must start generating new collagen growth immediately. Thus the bioactive response kicks in. New collagen growth begins and your dermis layers begin to fill out, once more returning the youthfulness to your appearance. VERISOL ®, is formulated by Gelita and is the only bioactive collagen peptide that has undergone significant testing and shown continuous results with no harmful side effects. In one study with 100 women between 45 to 65 years of age, they analyzed their improvement and found a considerable increase in skin procollagen concentration, elasticity and smoothness after four weeks. They’ve done similar studies on a decrease in cellulite visibility and the health and strength of fingernails. Both showed impressive outcomes!* The final part of our selection came in making a safe and environmentally friendly choice. Most collagen on the market is made from shark cartilage, shell fish or eggs. Another reason we prefer Gelita is due to their sourcing and clean food choices. They have found responsible manufacturing of natural gelatin from which they extract collagen proteins and then convert them into peptides. Their product does not contain any E number additives and is registered as a highly digestible, non-allergenic food. This particular supplement is not considered vegan and is only accepted by vegetarians who have made the conscious selection. We recommend our Healthy Skin Boost Powders as part of a balanced nutrition and lifestyle plan. They are not meal replacement but can be added to morning shakes, smoothie bowls or simply drank with water. Use the recommended one scoop daily for four to six weeks to see initial results, and continue use for a minimum of six months to retain skin improvements. Most of all, we hope you enjoy including the delicious, fresh flavors in your daily routine.  *All studies can be read on their site.

Laying in the warmth of the sun, soaking up the glittering rays and walking around with golden hues of skin is the envy of summer, but what price are we paying for that sun-kissed glow? The best-case scenario is merely aging 80% more than is necessary. Worst case scenario, skin cancer. The sun’s powerful UV rays wreak havoc on your skin’s elastin and collagen, but not to worry, you can still enjoy those languid afternoons. Take a look at how you can protect yourself in the future and possibly heal some of the damage that’s already been done! 1. There’s no need to reinvent the wheel. Certain things we know protect us from sun damage. So tip number one, don’t ever forget your sunscreen! Look for a broad spectrum coverage that protects against UVB and UVA rays. If your cream doesn’t say broad spectrum, it isn’t doing you any good against UVA light and that is what causes the rapid aging and increased chance of skin cancer! Opt for an SPF of 30 or higher. At SPF 30, 97% of the UVB rays are being filtered; as you go up, the increase in effectiveness is negligible. Anything below 15 is no longer protecting you from permanent sun damage. Choose a water-resistant cream, but remember there is no sun protection that is fully waterproof or sweatproof. To protect yourself, it is recommended that you reapply every 80 minutes to two hours.  If it is effective for less time, then put on a fresh coat more often or switch to a longer lasting brand. When you have the right sunblock for you, remember those tiny areas that get sneaky exposure like the tips of your ears, back of your neck, all of your feet and your scalp! 2. The second tip may seem obvious, but with these long, sunny days we tend to forget. No sunscreen is as effective as covering up and staying in the shade. You can still enjoy the lapping sounds of water while under an umbrella or beneath the cool shade of a wide tree. If you’re walking around outside, gardening or watching outdoor sports, don’t forget a wide-brimmed hat or even full clothing. Select thin, all-natural fabrics in light colors to help protect your skin and possibly deflect some heat.  Ladies can take a fashion tip from the East and carry a decorative umbrella as you walk or sit. Regardless of your methods, reducing your exposure to the direct rays will be highly rewarding for your youth and health. Once you’ve done all you can to guard your skin against obvious exposure, it’s time to think about what options you have to protect it from random moments and possibly help heal it from past traumas. 3. Nothing epitomizes “you are what you eat” better than your skin! So think fresh, plump, moist citrus. Vitamin C does wonders for your outer glow! This common little nutrient plays a massive role in maintaining the collagen in your skin. This is the protein that gives your skin its elasticity and keeps it vibrant and young. Add in the powerful antioxidant properties of vitamin C and you’ll be sipping from the fountain of youth! Antioxidants help to protect your skin cells from free radicals which in turn slows down those pesky wrinkles and spots. Unfortunately, that coveted UV light also breaks down collagen faster than standard aging, and it lowers the levels of vitamin C in the epidermis, the outer surface of your skin. It’s not too late to give your skin some love. Studies show that adding this little supplement to your daily routine can actually help prevent and even reverse some UV photo-damage! This doesn’t mean you need to start eating bags of oranges. Try out Terra Origin’s Citrus Healthy Skin Boost powder for any easy addition of 73% of your recommended daily intake! 4. Sometimes your body needs a little extra help to prevent and heal itself from the heavy damage life can inadvertently inflict.  Between natural aging, pollutants inside and out and sun exposure, our natural collagen production can’t always keep up. Although we produce collagen, it may not be quick enough to replace what we lose or damage in our day to day lives. This is why collagen supplements have taken over entire aisles in the health and beauty department. Not all over-the-counter collagens are of the same quality. Terra Origin took the time to source out a brand that has been thoroughly tested and shows consistent results. The Healthy Skin Boost powders, in acai berry or citrus, both give you 2.5 grams of VERISOL ® Bioactive Collagen Peptides. It has been shown that this amount taken daily begins to show results after only four weeks and nearly triples its efficacy after eight weeks. VERISOL ® has been proven to dramatically decrease wrinkles and improve skin elasticity up to 15%! 5. When it comes to giving your skin a healthy radiance this summer, take in less sun and more of what your body needs! Two key players in maintaining that picture-perfect complexion are resveratrol and quercetin. You may have heard of both but not be clear on their role in your health. Resveratrol is a powerful antioxidant that has been linked to anti-aging benefits. This is no surprise as we know antioxidants help protect us from free-radical damage. Resveratrol preforms two distinct functions; it helps to prevent the development of free-radicals to begin with, and it seeks out the existing ones to eliminate them. It is naturally found in the red pigment of grape skins or red wine, cranberries, blueberries, peanuts, pistachios, and raw cacao, but to get it in quantities to fight against sun damage, it’s better to take in a little extra. Quercetin is also an antioxidant and is a flavonol regularly found in onions, broccoli, citrus fruits, grapes and berries. The benefit of this flavonoid is its powerful ability to reduce and rid the body of inflammation. It fights natural age-related oxidation of the cells keeping you younger and healthier from the inside out! Our beauty and health directly reflect our self-care practices on the outside and on the inside. To protect your skin this summer and all year long, take the Youthful Skin Antioxidant Formula once daily.  

Sleep is important. This is a simple fact, and everyone has their own reasons as to why they value quality shut-eye. We’ve been told to get our beauty sleep, but does it really make us more beautiful? It certainly makes us less cranky, more alert, capable and focused which makes us smarter, so if you find emotionally balanced and intelligent to be beautiful, then yes! Sleep makes us more beautiful. While on the outside, it may not make you more attractive than yesterday, it certainly helps keep you looking as good as you do. There is a lot more to a great night’s sleep than just laying down and closing your eyes. A lot goes on when you’re not awake, and there are many levels you must go through to really be rested. Five to be exact, and these five levels repeat every 90 minutes, hopefully, four times or more. In the first level, you close your eyes, but you can still wake easily and may even claim you weren’t sleeping at all. After 5-10 minutes here, you’ll enter stage 2 where you are still lightly sleeping but your body has begun to prepare for deep sleep by lowering your temperature and slowing your heart. About ten minutes into this, your body enters stage 3 where you fall into a deep sleep. It is difficult to wake in this phase, but if we do, we may feel confused or disoriented. Stage four is the last level of non-rapid eye movement (NREM) sleep. The body is quite still with little to no movement in the muscles or eyes. At this point, you pass into rapid eye movement (REM) sleep. REM sleep is spoken about often because this is when we dream. Our eyes quickly dart back and forth or up and down, our breathing becomes rapid and our heart rate increases. As the night progresses, the allotted time for each phase changes. At first, NREM sleep has the majority of the time, but as the night progresses, more time is spent in REM sleep. What time you finally go to bed seems to play a role as well. NREM sleep is more common between 11 pm to 3 am and REM sleep from 3 am to 7 am. The actual hours you spend on the pillow have a lot to do with your circadian rhythm. This is like the brain’s inner clock, but instead of running on gears, it is kept on track with hormones and chemicals. The big players in the world of sleep are adenosine, melatonin and gamma-aminobutyric acid (GABA). As evening comes and you begin to feel sleepy, your body is building up more melatonin and GABA, telling your brain bed time is near. The amount released into the blood stream slowly increases starting in the late afternoon and builds up until you can no longer stay awake. This action is triggered by lessening light which is why spending too much time in front of a screen in the late evening can disrupt your sleep. The blue and white light can actually hinder melatonin production. The levels begin to drop as the early hours of the morning begin, so around the time of increased REM sleep. This is when the hypothalamus starts to add acetylcholine to your system which signals your brain to start waking up. The ebb and flow of these chemicals is what regulates your sleep/wake cycle. For optimal health, we should feel awake for 15-17 hours and have continuous, restful sleep for 7 to 9 hours. This stillness is what gives our bodies the time to do all the things we need to be done in order to stay alive. The quality of our sleep not only affects our mental health. It also affects our physical health. A good night’s sleep is how you repair your internal organs, like your heart and how you heal blood vessels. It is when you get your best growth and development for muscle strength and healthy bone cells. Sleep is what rejuvenates the immune system so it is quick to respond to problems in the body. It’s also the time for checks and balances. To stay beautiful, your body must be able to regulate itself. Without the proper amount of ZZZs, the hormones which control hunger and satiation, ghrelin and leptin, are out of proportion, and your body stops reacting to insulin as efficiently. If all of this were not enough, a lack of quality sleep is directly linked to obesity and a higher risk for heart disease, diabetes, and kidney disease. Unfortunately, our bodies can get a little confused with the circadian rhythm, or we may be breaking our cycles due to jobs or new infants. This can cause a whole host of problems, so we go to medications. Though some people may need them, it’s really important to know which are habit-forming and could possibly keep your body from ever maintaining healthy sleep cycles again. If possible, choose a natural supplement. Take a look at Terra Origin’s Healthy Sleep for a nutraceutical with ingredients that have been thoroughly tested with your best health in mind. It is a scientifically-backed blend of herbs with the chemicals and hormones your body should be naturally producing, like GABA and melatonin. Chamomile, passionflower, valerian, hops, and L-tryptophan are all-natural ingredients used to relax the body and mind. It is non-habit forming and extremely gentle on the system. It is not meant to replace any medications your doctor has prescribed, but if you’re looking for a holistic approach to sleep, this is a great place to start.

The human body is one of the most complex organisms on the planet, so it’s no wonder we can’t keep track of all the vitamins, minerals and nutrients it needs to function in peak form. Take biotin for example. What is it? Do we need it? And is it found in the shampoo aisle?