As winter approaches and temperatures start to drop, it’s a good time to consider enhancing your beauty routine with collagen. The lack of humidity in the cooler months means skin can be starved for moisture, leading to dryness, chapping, and cracking. Topical solutions can cover the damage, but collagen supplements can help you fight back from the inside out.

Three Types of Collagen

Collagen is ubiquitous in the body, and is a key component of skin’s structure. Different types of collagen—identified by roman numerals—perform unique tasks, so it’s helpful to know what to look for in a supplement.

• Collagen Type I

  Collagen type I, found in bones and skin, is the most plentiful and is commonly used in scientific research.

• Collagen Type II

  Collagen type II is present in cartilage, and may be helpful for relieving symptoms of arthritis.

• Collagen Type III

  Collagen type III appears in skin, muscles, and the walls of the intestines.

  It is often combined with type I in supplements that help maintain healthy bones, muscles, and skin.

Read on to learn more about how collagen supplements can help maintain healthy, youthful skin, regardless of the season.

How Collagen Can Help Skin

• Fight Dryness

  Winter skin is prone to dryness, but collagen supplements can keep skin looking soft and supple no matter the weather.

  In a study of healthy women with visible signs of aging, daily supplementation with collagen for 12 weeks dramatically improved the appearance of participants’ skin, decreasing visible lines and wrinkles, and beating back dryness and scaling.

• Stop Wrinkles

  Crow’s feet and laugh lines are cutesy names for natural signs of aging that are anything but endearing. Collagen supplements have been shown to help combat lines and wrinkles.

  Researchers found that women who took a daily dose of 2.5 grams of hydrolyzed collagen experienced an impressive 20 percent decrease in the appearance of crow’s feet after just eight weeks.

• Relief for Brittle Nails

  Brittle nail syndrome—nails that are rough, ragged, and peeling—has met its match.

  A recent study revealed that daily oral supplementation with collagen peptides can boost nail growth and decrease the frequency of broken nails.

  As a bonus, the vast majority (88 percent!) of participants continued to see improvements in their nails for up to four weeks after the treatment period.

• Seal in Moisture

  Colder temps can lead to dry, patchy skin. Collagen supplements can help lock in moisture and keep skin looking firm and smooth.

  A 2017 pilot study found that daily oral intake of a collagen supplement improved skin elasticity by 12 percent, and study participants reported satisfaction with facial skin softness and hydration at the end of the 50-day treatment period.

Proven Results

Those of us battling the signs of aging want more than a cosmetic fix, and collagen supplements offer hope for a solution that’s more than skin deep.

A new study confirmed the efficacy of collagen supplements, revealing that oral supplementation not only boost collagen peptide levels in the blood, but that those peptides also find their way into the skin.

Researchers concluded that, “. . . functional peptides can be transferred to the skin by dietary supplements of collagen.”

It sounds counterintuitive, but research supports the notion that what you eat can make you not only fat but also lean.

Foods For Weight Loss

Here are five foods known to fight fat.

• Almonds

  These fiber-rich nuts contain magnesium, potassium, calcium, vitamin E, and healthy fats. They aren't a low-calorie food, but they are nutrient-dense. They make you feel full, and can be part of a weight-loss plan when eaten in moderation.

• Chia

  One ounce of this seed delivers about 40 percent of the daily recommended amount of fiber. Fiber is a dieter's friend, as it slows digestion and makes you feel full so you eat less. Add chia to your diet gradually. Like all high-fiber foods, it can cause bloating or gas if you're not used to eating it.

• Chili Peppers

  These hot peppers contain capsaicin, a phytochemical that raises your metabolic rate and helps you burn more calories. You can add cayenne pepper to foods, but if you don't like the heat, capsaicin can be taken as a supplement.

• Green Tea

  Natural substances in green tea called catechins stimulate the body to burn calories. Green tea may also lower LDL cholesterol. If the four-plus daily cups recommended by researchers are not your cup of tea, take green tea extract supplements.

• Whey Protein

  Researchers found that people who consumed whey protein had lower blood levels of ghrelin, a hormone that stimulates appetite. Drinking whey protein is also linked to decreased carb intake. Pick a product low in calories and fat.

If you’re fighting the urge to bed rot, you’re not alone. Banish fatigue and get back in the game with these helpful tips.

Ways to Fight Fatigue

• Eat Right for Energy

  When you’re in a slump it can be tempting to reach for high-sugar, high-carb fixes. What your body really needs is healthy foods like fruit, vegetables, whole grains, lean protein, beans, and seeds.

  Start the day off right with a low-sugar, low-fat breakfast. Try this breakfast bowl. Be sure to eat regularly throughout the day to avoid energy peaks and troughs. Consider a daily multivitamin/mineral supplement if your diet is low in key nutrients.

  Snack Smart to Fuel Your Metabolism

  Experts recommend eating every three to four hours to fuel a healthy metabolism, so snacks have an important role to play in keeping energy levels stable throughout the day. The best choices combine protein and fiber-rich carbohydrates. Try these tasty combos:

  • Berries and yogurt
  • Carrots and cheese
  • Nuts and an apple

• Stay Hydrated

  Dehydration is a common cause of fatigue. The best time to hydrate is before and during a workout, rather than after. A good rule of thumb: If you feel thirsty, you’re already dehydrated.

• Rest & Recuperate

  Making up your sleep deficit may help you get your energy back. Sleep debt can be repaid like a credit card balance—a little at a time. Sneaking in an extra 15 minutes a night will have you sleep-debt free in no time, according to the National Sleep Foundation.

• Keep Calm

  Stress can worsen fatigue. To boost your energy, find ways to relax. Walking, yoga, or even taking several deep breaths can help.

  Stock up on adaptogenic herbs including ashwagandha and ginseng. These herbs help regulate mood and reduce feelings of stress and anxiety.

• Consider Mushrooms

  Medicinal mushrooms offer a host of energy-boosting benefits. Try reishi to stay alert and energized.

• Exercise

  It may seem counter-intuitive to exercise when you’re tired, but it’s a great way to boost energy. One study found that healthy, but sedentary, people can reduce their feelings of tiredness by 65 percent just by engaging in regular, low-intensity exercise. A 20-minute walk three times a week is a good start.

Each of our spirits can use nourishment, calming, strengthening, and perhaps most important, a strong sense of self to prevent the external stressors of life from weighing too heavily upon us. The tonics used for so long to support the physical heart can also serve to nurture the spiritual heart as well.

The Heart and Mind Connection

Western medical authorities typically do not draw correlations between the physical heart and emotional well-being. No pun intended, but such a connection is at the heart of Chinese medical philosophy.

For about 2,300 years, Chinese medical authorities have recognized a strong relationship between the heart and mental and emotional well-being, and identified botanicals that could cultivate a strong sense of self.

Introduction to the Western Medicine

Around the late 1980s to middle 1990s, some Broadway and Hollywood performers noticed their stage fright disappeared when they were prescribed beta-blockers for high blood pressure.

At the time, no one knew why they worked. Betablockers essentially make for a stronger, more efficient heartbeat by blocking the activity of stress hormones such as adrenaline, so the connection makes physiological sense. The prescribing of this class of drugs quickly became a novel strategy for reducing the anxiety and stress of stage fright whether the performer had high blood pressure or not.

What it showed, perhaps for the first time in Western pharmacology, was that by quieting the physical heart, one can quiet the mind and settle one’s spirit.

The Concept of Shen in Chinese Medicine

Historically, Chinese medical authorities recognized this relationship (in the most foundational texts of Chinese medicine dating to 300 BCE) embodied in the concept of shen (神), which is translated into English as “spirit.” This is not spirit from a religious or spiritual perspective, but the innate spirit we all have, the innate spirit that makes us uniquely us.

In Chinese medicine philosophy, this aspect of our being is reflected in our senses and the way we think, speak, act, and present ourselves to the world.

There is a beauty in this philosophy in that it provides us with strategies for fortifying ourselves against the many stressors life brings. And more important, it gives us a physical way to nurture mental and emotional well-being, not only within ourselves, but in relationship to others and the world at large.

Strong Shen

When calm, strong, and well nourished, the shen guides us to realize our potential as human beings, cultivates peace, compassion, and joy, and, in very tangible ways, helps us to maintain a centered sense of mental and emotional well-being in times of stress.

Weak Shen

Conversely, if the shen is not properly nourished or is disturbed due to poor diet, insufficient sleep, or excessive stress, we lose our center, becoming easily frazzled. In adults, this can manifest as insomnia, high blood pressure, or other forms of heart disease and nervous disorders. In children, it is most reflected in Attention Deficit Disorder (ADD) and hyperactivity (ADHD).

Spirit-Nourishing Herbs

Chinese physicians through the centuries learned of the herbs used to nourish the shen/spirit. From a Western pharmacological perspective, most of these herbs have a profound effect at supporting the nervous system and nourishing the heart.

• Jujube Seed

  The first and foremost is jujube seed (Zizyphus jujuba). Unfamiliar to most in North America, jujube seed was predominantly used for easing irritability and treating insomnia.

  Modern research shows zizyphus to have a neuroprotective effect.

• Reishi Mushroom

  A more familiar item is reishi mushroom, referred to as the “mushroom of immortality.”

  Reishi is used as a primary shen tonic; it was used by Taoist monks to promote mental calmness and fortitude and by emperors seeking immortality and the ability to rule in an enlightened way.

  It was also used to promote physical strength and mental well-being for a long, happy, and vigorous life, a quality shared by other adaptogens.

• Mimosa Flower (Albizia)

  Another lesser-known Chinese botanical but grown as a common ornamental in the West is the mimosa flower (Albizia julibrissin), also known in Chinese as the “tree of happiness.”

  Albizia is an anti-anxiety herb used for insomnia, poor memory, depression, irritability, and excessive anger. It is said to eliminate extremes of emotions, promoting balance and harmony.

• Hawthorn Berry

  A well-known herb in Western traditions that works in a similar way is hawthorn berry.

  Now commonly used to support healthy cardiovascular function, in the late 1800s, it was often used as a sleep aid

  It is highly effective for ADD and ADHD in children, is very safe, and is typically used as a juice or extract.

• Lemon Balm

  Another fairly common and highly effective herb for relieving anxiety and depression that is especially suited for children is lemon balm.

  Lemon balm is easily gown in most any garden and can be combined with some of these other botanicals or used singly as a tea or extract.

• Saffron

  A final herb worthy of note is saffron. Clinical studies show it to be highly effective in helping to treat depression and promote emotional well-being.

The strikingly beautiful vine known as Asian pigeonwings or butterfly pea grows in Thailand and other countries in Southeast Asia. Its bright blue flowers have long contributed vivid color to Asian cuisines.

Also called blue matcha, the powder made from butterfly pea flowers (Clitoria ternatea) is not related to the matcha made from green tea leaves (Camellia sinensis). The two plants have little in common.

Health Benefits of Blue Matcha

Butterfly pea powder has been touted for helping with stress, depression, blood-sugar control, weight loss, and hair and skin health.

One small study “showed that drinking a beverage containing butterfly pea flower extract increased antioxidant levels and reduced blood sugar and insulin levels, despite the sugar levels in the drink,” according to Rachael Link, MS, RD.

Other research suggests that it might slow the formation of fat cells and relieve inflammation. It’s generally considered safe in moderation.

How to Use Butterfly Pea Powder

Ask a hip bartender about the oohs and ahhs that ensue when a beverage contains butterfly pea powder. Add a squeeze of fresh lemon, and voilà! The blue drink turns magenta.

Butterfly pea powder can also be added to a smoothie containing bananas, hempseed, and almond milk for a fun treat.

What is Good Cholesterol?

HDL, or high-density lipoprotein, aka “good cholesterol,” helps rid the body of bad cholesterol—the stuff that can contribute to heart disease.

People with high levels of the “bad” kind of cholesterol—LDL, or low-density lipoprotein—and low levels of HDL are usually advised to focus first on getting their LDL down, often through medication. But a good concurrent step is to look at ways to up the HDL, too.

What Do Good and Bad Cholesterol Do?

Waxy in consistency, cholesterol moves through the blood supply and is found in every cell in the body. It’s useful stuff: the body needs it to build cells and to make vitamins and hormones.

But too much LDL can build up inside blood vessels—whereas high levels of HDL can move excess cholesterol from the bloodstream to the liver, where it breaks down.

What is a healthy level of HDL?

According to National Institutes of Health guidelines, HDL levels less than 40 mg/dL put people at risk for heart disease. Aim for 40–59 mg/dL, but above 60 is ideal.

There’s no upper limit for HDL, but one study found that people with extremely high or extremely low HDL levels were at a higher risk of death than those with moderate levels. That study identified the optimal levels as 73 mg/dL in men and 93 mg/dL in women.

How to Increase "Good Cholesterol"

Heredity plays a part in determining people’s HDL levels. You can’t do anything about your genes, but you can address some of the other factors that contribute to low levels of good cholesterol.

• Lifestyle

  Want higher HDL levels? If you smoke, quit. If you’re sedentary, get active—even an hour a week of aerobic exercise will boost your score.

  If you are overweight, shedding 5 to 10 percent of your weight may increase your HDL cholesterol, with the added bonus of reducing your blood pressure and blood sugar.

• Diet

  Eating right can improve your HDL-LDL ratio. The Mediterranean diet has been shown to be beneficial for regulating cholesterol. Recent studies show that people who ate the most protein (not red meat) had higher levels of HDL and were 20 percent less likely to suffer a stroke than people who ate the lowest amount of protein.

  Start by incorporating some of these foods into your meal plans:

  • Olive oil
  • Beans and legumes
  • Whole grains
  • High-fiber fruit (apples, prunes, pears, etc.)
  • Foods rich in omega 3s
    • fatty fish such as salmon
    • flax and flax seed oil
  • Nuts
  • Chia seeds
  • Avocado
  • Soy
  • Red wine, in moderation 

• Supplements

  • Omega 3s

    If you’re not able to get omega 3s through your diet, consider taking an omega-3 supplement.

  • Probiotics

    If your diet doesn’t include yogurt and fermented foods, think about taking a probiotic: New studies are showing that your microbiome plays a role in cholesterol levels.

  • Vitamin B (Niacin)

    Another supplement to talk with your healthcare practitioner about is the B vitamin niacin, which can raise HDL by 30 percent or more.

    To get the benefits, you’ll need a prescription strength dose—which can also cause some serious side effects, so be sure to get all the info before choosing that option.

Spring is finally here! It’s time to throw open the windows for fresh air and get down to the business of deep-cleaning your home. But mopping up mildew and scouring away grime doesn’t have to mean exposing your household to toxic cleaning solutions.

Consider these home- and Earth-friendly options instead.

Eco-Friendly Cleaning Supplies

• Tried and True Green Cleaning Staples

  Today we have hundreds of cleaning products to choose from, but you can’t go wrong with the old standbys.

  Vinegar and baking soda can be used to clean almost anything—mixed with a little warm water these kitchen staples make great all-purpose cleaners.

  • Vinegar

    Vinegar is effective for removing bacteria and mildew. A 50-50 vinegar-and-water mix can be kept in a spray bottle in the fridge for easy access. Simply spray and wipe. (But don’t use on marble or granite.) This solution can be used to disinfect doorknobs, faucets, and other places that get a lot of hands-on use.

  • Baking Soda

    Baking soda is an effective, natural carpet deodorizer. Just dust the carpet with baking soda, let it sit for 20 minutes, then vacuum.

    To keep bathroom drains running freely, pour a half cup of baking soda into the drain, and run a little hot water to wash it down. Leave for two hours to overnight, and then flush with hot water. This won’t clear blocked drains, but pouring a bit of vinegar over the baking soda might do the trick.

• Natural Fragrances

  Air fresheners tend to release unwelcome chemicals. Buy fresh flowers or hang dried lavender or eucalyptus instead. Boiling cinnamon, cloves, or other herbs will also release pleasant scents.

• Essential Oils

  Adding a few drops of essential oils to your natural cleaning solutions provides a pleasing aroma and antimicrobial effects. According to Aura Cacia, a producer of essential oils, these oils are best for household cleaning

  • Lemon Oil

    In addition to its clean, uplifting scent, lemon’s acidic properties provide antibacterial and antiseptic cleaning actions. It can help remove stains.

  • Peppermint Oil

    This purifies air and acts as a mild pest repellent. Mix peppermint with lemon for a refreshing smell. It also blends well with lavender, eucalyptus, and rosemary. Ants avoid chili powder and dried peppermint. Spread either of these near their entry point instead of a toxic insecticide.

  • Eucalyptus and Tea Tree Oil

    These distinctive-smelling oils work as air and surface sanitizers. Tea tree oil works well on mold and mildew, as well as musty smells.

  • Pine Oil

    Pine essential oil acts as a disinfectant and a deodorizer.

  • Lavender Oil

    It has a pleasing scent, is antibacterial, and deters insects such as moths.

Doing Laundry

• Use Cold Water

  Washing your clothes in cold water saves energy. For best results, choose a detergent made specifically for cold water.

• Don't Use Bleach

  When laundering whites, consider hydrogen peroxide instead of bleach. A cup of 3 percent hydrogen peroxide is inexpensive, color safe, and less harmful to the environment.

Other Cleaning Tips

Here are more helpful hints for keeping your home and the Earth in top shape.

• Leave shoes at the front door to avoid tracking in chemicals and other pollutants.
• Use washable cleaning cloths as an alternative to paper towels.
• Choose biodegradable trash bags.
• Open your windows to refresh your space. Allowing fresh air to flow throughout your home reduces pollutants, according to the EPA.
• Grow your own clean air. Ordinary, inexpensive houseplants such as English ivy can filter toxins in your home.
• Combine lemon juice and olive oil for polishing furniture.

The "Safer Choice" Label

When you’re standing in the cleaning products aisle at the supermarket, the sheer number of choices available can be overwhelming. The Safer Choice label, developed by the Environmental Protection Agency (EPA) makes finding safe cleaning products easier.

Each product being considered for a Safer Choice label undergoes a thorough review of every ingredient—no matter how much or how little is contained in the final product—and products must meet stringent criteria for the safety of humans and the environment including:

• carcinogenicity
• reproductive toxicity
• developmental toxicity
• toxicity for aquatic life
• persistence in the environment

Thousands of products now carry the Safer Choice label.