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Collagen, Pain, Exercise Minimums

From eNewsletter 9/20/2023

DID YOU KNOW that collagen supplements can improve symptoms related to chronic pain, according to a new study from the Journal of the International Society of Sports Nutrition? In the double-blind, placebo controlled trial, it only took 10 grams of collagen powder daily over 6 months to show improvement in chronic pain scores and mental health and social functioning scores. 20 grams of collagen powder over 9 months exhibited improved physical function and pain scores as well as mental health and social function scores. The reason why these results make sense is that collagen is the "mortar" for our connective tissue, be it blood vessels, joints, tendons, ligaments, skin and bone. Many have a genetic predisposition that negatively impacts our ability to produce enough collagen for connective tissue building. Bringing in outside assistance in the form of supplemental collagen can be helpful.

Announcements


Services Update


eNewsletter Editorial Note

Steve: In Monday's issue, I brought to your attention dishwasher detergent ingredients to be wary of. I mentioned Ecover and Seventh Generation as safe brands. What I meant to say is that the two products we recommend from those companies are Ecover Classic Dishwashing Tabs and Seventh Generation Dishwasher Detergent Packs, Free & Clear. Not all of their other products are free of questionable ingredients.

Steve Minsky MS, HWC

As a Health and Wellness Counselor, Steve analyzes and offer solutions to optimize human functioning not only with food, but every aspect of your lifestyle, whether for prevention or healing. More info on Steve's services.


Text Us If Convenient at (847) 497-0902 Text is quickest way to get communicate with us. Type (847) 497-0902. Questions for Bonnie do not apply.


Pet Wellness Our dietary supplement line for dogs and cats, ThorneVet, has an impeccable reputation among veterinarians. Carolyn Martinelli "Coach Care" can answer your questions about ThorneVet pet supplements at nutroconpet@gmail.com. Please leave detailed contact information as well as the name, age, sex, breed, and/or health issue(s) and med(s) of your pet so Carolyn can respond accordingly. To order from our wellness shop, please visit here (for prices, enter the Guest Area password: discount2018). Online Gift Cards Giving the gift of wellness has never been easier. Order your gift cards here.


Upcoming Wellness Screenings


Food Intolerance Blood Draw Options to set up a Biotrition food intolerance test blood draw. By appointment only:

  1. One Saturday per month at Biotrition in Glenview - next date October 28th

  2. MON-FRI 9AM-3PM at NICL Labs in Northbrook

Text, email, or call us to set up your appointment.


Infection Support


Prevention or During Infection Year-round infection is the new normal. We are exposed to many endemic viruses including SARS-CoV-2 (COVID-19), influenza (flu), respiratory syncytial virus (RSV), norovirus (stomach flu), adenovirus (common cold), monkeypox, and four other coronaviruses (common cold), among others. Support your immune system with our Free Prevent and Fight Viruses 2.0 Protocol here.


Have a happy, healthy day! Steve and Bonnie Minsky

In Today's Issue...

  • WC Feature* Exercise Update

  • Exercise Minimums

  • September 20% OFF Sale Items

  • Case Report

  • Chiro Corner NEW!

  • Pure Genomics

  • Blog Briefs NEW!

  • Well Connect Member Benefits

*Paid Member Access Only

Exercise Minimums

Steve: Unless you are infirmed, there are few excuses for not incorporating some level of physical activity into your weekly schedule. Even if you are infirmed, such as being chair-bound, there are exercises you can do in your chair. We all don't have to be elite athletes, weekend warriors, or exercise addicts to benefit physically. Here's why. Steps The number of steps you should walk every day to start seeing benefits to your health is lower than previously thought, according to the largest study investigate this. The European Journal of Preventive Cardiology study found that walking at least 3967 steps a day started to reduce the risk of dying from any cause, and 2337 steps a day reduced the risk of dying from diseases of the heart and blood vessels. They also found that an increase of 1000 steps a day was associated with a 15% reduction in the risk of dying from any cause. Even if people walk as many as 20,000 steps a day, the health benefits continued to increase. They have not found an upper limit yet. A study from JAMA Neurology found that to lower your risk for dementia, 9826 steps per day were the ideal. The higher the intensity, the lower the risk. Performing any level of leisure-time physical activity reduces the risk for neuropathy and nephropathy in individuals with type 2 diabetes, by between one fifth and one third, according to a study in Diabetes Care. The minimal level of self-reported activity to reduce the risk for both neuropathy and nephropathy may be the equivalent of less than 1.5 hours of walking per week. One-Minute Bursts Short, one-minute sessions of vigorous activity, such as stepping up the housework or walking very fast, can halve the risk of a premature death, according to new research from Nature Medicine. Just three one-minute bursts of huffing and puffing during daily chores may be as good for you as playing sports or going to the gym. The findings are based on a review of more than 87,500 adults followed for an average of seven years. It is the first study to accurately measure the health benefits of what the authors dubbed VILPA (vigorous intermittent lifestyle physical activity). I call them "exercise snacks". Frequency, Not Volume Latest research from Scandinavian Journal of Medicine & Science in Sports indicates a little bit of daily activity could well be the most beneficial approach, at least for muscle strength. The exercise consisted of maximal voluntary eccentric bicep contractions performed on a machine which measures muscle strength in each muscle contraction you would do at the gym. Two groups performed 30 contractions per week, with one group doing six contractions a day for five days a week (6x5 group), while the other crammed all 30 into a single day, once a week (30x1 group) The 6x5 group saw significant increases in muscle strength of more than 10 percent, with an increase in muscle thickness similar to the 30x1 group.

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