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NMN Could Be An Effective Supplement To Take If Weight Loss Is Your Primary Health Goal
Introduction India has long been labelled the soon to become diabetes capital or nation of the world, with incidence rates just below China. Over 77 million people suffer from Type 2 diabetes while less than 30 million are prediabetic, which means it is only a matter of time before they become diabetic too, unless they make serious changes to their lifestyle and manage to delay it somehow. Ozempic is a well known therapeutic drug that is used to treat Type 2 Diabetes and is produced by Novo Nordisk, a Danish pharmaceutical company. More recently though, this drug which is a type of semaglutide- which means it helps the pancreas release insulin as needed, helps food digest slowly and also regulates glucose release by the liver - has been used to help individuals treat obesity, as it assists in weight loss. However, the brand names are different. Recent studies have shown that taking liraglutide, which is structurally quite similar to semaglutide can help reduce blood glucose levels, improve bone formation and mass and lead to weight loss. What Drugs Like Liraglutide Or Ozempic Can Do Liraglutide or semaglutide- both are classes of drugs called GLP-1 (Glucagon like Protein-1) agonists- which means they mimic the action of the GLP1 receptor. People who suffer from Type 2 Diabetes have enough insulin being made, but it is not able to enter cells effectively, as there is some issue with the number of GLP1 receptors on cells. Normally, GLP-1 helps sense glucose levels in blood and will signal to the pancreas to increase insulin production, while also helping reduce glucagon (a protein that helps blood glucose levels increase) activity at the same time. But, in Type 2 diabetes, this mechanism is messed up, leading to high blood glucose levels, less satiety and blood glucose spikes, among other issues. Liraglutide works in almost the same way as a semaglutide, except it needs to be taken everyday, while a semaglutide can be taken once a week. It also has the additional ability to reduce chronic inflammation by using SIRT-1 controlled pathways in cells. SIRT-1 is a well known sirtuin protein- a class of 7 proteins labelled from SIRT-1-7 respectively, which help in cellular repair and are protective in nature. Sirtuins need plenty of NAD+ to work their magic- and levels of NAD+ begin to reduce with increasing age. The Experiment Chinese researchers conducted experiments on diabetic mice models, which were then treated with 0.2mg/kg liraglutide, for a duration of 12 weeks. This helped reduce their blood glucose levels and body weight too. It was also observed that liraglutide helped increase bone mass and formation, and this was confirmed with tests that showed bone breakdown markers were lower than before. This happened mainly due to an increase in SIRT-1 activity. Now, the researchers genetically modified the mice to NOT produce SIRT1 protein at all, but continued treating them with liraglutide injections as before. They noticed that without SIRT-1 activation, there were greater levels of oxidative stress and inflammation- which directly impacted bone mass and formation. This helped them confirm that SIRT-1 was indeed being activated by liraglutide. What Happens With NMN Supplementation With that experimental result in mind, let us explore one more concept- how NAD+ from NMN helps regulate all of this and increases longevity related markers in cells. Nicotinamide Mononucleotide, shortened to NMN is a compound that acts like a precursor to NAD+ - which is the energy currency of the mitochondria. If more NAD+ is present, the mitochondria works very efficiently and helps provide enough energy to run all cellular processes in real time. But, as someone ages, their NAD+ levels begin to drop, and they feel fatigued and suffer from chronic illnesses more often than not. Sirtuin activation also plummets as they are highly dependent on NAD+ for their energy needs. So, if we supplement liraglutide or semaglutide therapy with NMN, then there could be weight loss and better blood glucose control because of the liraglutide, while other chronic inflammatory and aging related markers can be downregulated (or reduced) due to better activation of sirtuins by ample NAD+ derived from NMN. Though this drug combination still needs to be experimented with, it is not too hard to postulate what may happen- as research has definitively shown that NMN supplementation helps increase sirtuin activation in the body and that NMN can be combined with sirtuin activator drugs themselves for an additive therapeutic effect. Conclusion The renowned Australian aging researcher Dr. David Sinclair says this “I believe that aging is a disease. I believe it is treatable. I believe we can treat it within our lifetimes. And in doing so, I believe, everything we know about human health will be fundamentally changed.’ Though, all of us want to live long lives, we may not be able to do that because of the concerted effects of aging related pathways in the body. The use of liraglutide and semaglutide for treatment of obesity and diabetes is now well known. Quick weight loss can be stressful for the body and so supplementing with NMN may help offset some of these issues. With improvement in blood glucose levels and lower chronic inflammation, the person may also feel better than ever. So, what do you think would happen if sirtuin activators, NMN and liraglutide or semaglutide were used in combination to treat diabetes or obesity?
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How to Prevent Premature Aging Naturally
Introduction- Aging is a long journey that every single one of us has to undergo, but each of us is going to get affected in many different ways. Some of us associate the term ‘aging’ with looking older in real life, having a smattering of white hair on the head, greying facial hair, dealing with wrinkles and sagging skin, pigmentation related issues, an uptick in body aches - both in severity and frequency, having to eat less, not being able to move freely and so on. While these are obviously true, there are so many other signs that show aging is not exactly a linear process and that there are signposts littered along the way- giving you fair warning. These are what we call ‘signs of premature aging’. Let us look at what they are and how they can be slowed down. Natural Methods To Prevent Premature Aging The best ways you can influence aging and try to slow it down include focusing on a nutritious diet, getting enough sleep every night, knowing when you are stressed and then to effectively destress, exercising regularly every week, taking good care of your skin and not drinking, smoking or consuming any substance that is harmful for you. If you follow this everyday, you should be able to see a drastic improvement in your energy levels and you’ll feel way better and look amazing too! Not really following these pointers is pretty normal too- this is because it does involve a particular level of commitment to eating properly- going food shopping and then planning meals everyday of the week is not super easy either. Important diet related tips include- eating many different kinds of veggies and fruits daily, in multiple servings, not using a lot of sugary additives, eating enough carbohydrates and fats but not too much and not giving in to cravings every single time. The more colorful your plate looks, the better- this is because all those pigment molecules are essentially antioxidants and can help prevent cellular damage at the most basic level. Drinking a lot of water is also a total no-brainer and needs no explanation. Effective Natural Antioxidants To Slow Down Aging- There are tonnes of natural antioxidants available, and they have mostly always been around too. There is no need to get fancy and invest in expensive stuff either. The best compounds are - Vitamins C, E, carotenoids and polyphenols from plants which give fruits, veggies and flowers their vibrant colors, resveratrol which directly impacts cellular damage pathways and Coenzyme Q10. Conclusion Some lifestyle changes to prevent natural aging of skin include not getting out in the sun too much and even if you have to- by using sunscreen generously. The sun sends all sorts of rays- X-rays and UV rays especially, which can damage your skin and this happens even if it is a cloudy day. You should also make it a habit to eat good quality food, drink clean water and get regular health checkups. That way, you find deficiencies faster and can treat them with supplements. Some herbs and supplements that help prevent premature aging include curcumin from turmeric or haldi, vitamins and minerals from food, resveratrol, NMN, Apigenin, trimethylglycine, Coenzyme Q10, collagen, keratin, biotin, quercetin etc. among many others. FAQs 1. Which foods should I include in my diet to help slow aging naturally? Foods that are rich in vitamins, minerals, fatty acids and antioxidants are good for you- and not just for your skin. Water by itself is a fantastic ingredient that can help hydrate your body and help your skin look better than ever. 2. What daily habits should I adopt to maintain youthful skin? You need to cleanse and moisturise very well everyday, no excuses. But, use gentle cleansers because if you use harsh chemicals, then you can damage the skin barrier. You need to eat well and hydrate well too. You should never go to sleep with any makeup on. You should also focus on getting enough sleep, every night, because that is the time the repair mechanisms in your body work really well. 3. How does sun exposure influence premature aging and what natural protection methods can I use? Sunlight is composed of rays of different wavelengths, of which the most well known are UV and X-rays, which can damage cells, cause DNA mutation, hyperpigmentation, wrinkles, age spots and loss in elasticity in general. This is why using sunscreen is so important. 4. Can hydration impact the aging process, and how much water should I drink? The age old adage of drinking at least 3 litres of water everyday is going to save you now and always. Dehydration has been linked to a higher risk of developing certain chronic conditions like degenerative diseases, causing your skin to look sad and dull and also affecting how your heart and brain function, as these 2 organs are highly dependent on ions like sodium and potassium for their proper survival. 5. How does stress contribute to premature aging and what natural methods can help manage it? Chronic stress can cause increased levels of inflammation in the body, which means your body is always trying to achieve equilibrium and is failing to do so. This means a massive waste of resources and the higher possibility of developing diseases which will last for a lifetime, caused due to ‘inflammaging’. So, it is important that you manage stress actively- by doing whatever it takes to destress.
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Colorectal Cancer And NMN Supplementation- What Is The Deal?
Introduction Aging is the number one determining factor for people dealing with medical conditions in general. A higher risk of cancer is generally attributed to a multitude of causes like aging, faulty genetic make-up, exposure to toxins, low performance of the immune system, poor dietary habits and others. All of these cellular activities happen systematically because of specific NAD+ based molecules. NAD+ levels plummet from your early 30s,which means oxidative stress and free radical levels begin to increase, causing damage to cellular DNA. The Link Between Cancer and Damaged Cellular DNA Change in DNA is called a mutation, and when these mutations multiply, incorrect information and instructions are being passed down to future daughter cells. High numbers of mutations have been found in cancer cells, while mutations themselves can cause more cancerous cells to be produced. Now, let’s segue to colorectal cancer. Statistics show that it is the 7th most common cancer type in India, with over 70,000 cases, this year alone. On a global scale, it is the 3rd most common cancer type. Though cancer in general seems to strike older individuals, there is a worrying trend in India- with most of the positive cases under the age of 50. Why do you think this is happening? Also, what happens to treatment options? The Colon Cancer Study- A bunch of recent studies have shown that involving NAD+ precursors in the treatment regimen may be helpful in improving prognosis. Mind you, this study was done in mice- they were given food laced with azoxymethane (a compound that can cause cancer) and water that contained dextran sulfate sodium (this compound specifically caused high levels of inflammation and tumor growth in these mice). This way, they could use a full-fledged colorectal cancer model. When it was time for treating them, they were divided into two groups- the control group which received a placebo (no NMN) and the second group which had NMN injected, respectively. After this was done, the mice were studied in great detail and one of the major pointers noticed was a major decrease in the number of tumors formed in NMN-injected mice. STAT1 levels (think of this molecule as a biomarker or indicator for cancer) were seen to be low in mice which had colorectal cancer. NMN supplementation caused an increase in STAT1 levels which would directly reduce the amount of free radicals produced- conferring a protective effect in cells. The Immune System Connect- Our immune system has different cells which are like hall monitors that patrol the blood-vessel hallways. One of them is the NK or natural killer cells which target cancerous ones and destroy them. Older mice have lower numbers of NK cells. Regular NMN supplementation helped enhance NK cell activity. Another cell called the T-cell is greatly involved in fighting against cancer. Macrophages are immune cells that are normally found in high numbers in cancerous environments. NMN can help the immune system as a whole, as it helps improve functionalities of different kinds of immune mediator cells, while also actively helping to reduce macrophage activation and associated inflammation. So, let’s talk about the fact that NMN helps mice deal with cancer. Not just colorectal cancer but other kinds too, as research has shown. Supplementation studies on humans are being conducted, and we are super excited to see that the results seem to be tipping in NMN’s favor. Clinical applications abound for NAD+ based precursors and we think it is a much milder form of therapy when compared to stringent drug regimens and chemotherapy. So, here’s us hoping that more studies are conducted- this time with humans as subjects to really understand disease modalities and add a much-needed weapon in our perpetual fight against cancer.
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Why NMN is Called the Miracle Molecule for Aging
Introduction Nicotinamide Mononucleotide is a compound that can be used to make NAD+ - think of NAD+ as the energy currency of the mitochondria, much like how ATP is the cellular currency to get things done otherwise. We have all learnt by rote the phrase- ‘mitochondria is the powerhouse of the cell’, but what powers the mitochondria in turn? It is NAD+! Reserves of this compound begin to drop sharply once we hit our 30s. This is also when we notice more body aches and pains, more fatigue, brain fog and think that ‘Ah, I’m getting old, aren’t I?’ This could not be farther from the truth because if cells get enough energy, you will be back on top of everything at the end of a long day or work and everything else in between. How can you do that? By supplementing with NMN, duh! How NMN Slows Down The Aging Process Nicotinamide mononucleotide (NMN) has been known for a long while now since it was first discovered in 1963. Some more research then showed that this compound was super effective in activating the PARPs - which are polymerases responsible for DNA replication and ensuring integrity of the process itself. More recent research has shown that NMN is a good NAD+ precursor- which means it acts as a resource for cells to make more NAD+. With more NAD+ within cells, there is better control of cellular processes and DNA repair. In 2014, Dr. David Sinclair, a well known Australian researcher showed that regular supplementation with NMN on mice models lead to an increase in lifespan by reversing damage to DNA. The compound also helps reduce inflammation and improve blood circulation. Scientific research on NMN and aging has shown that NMN is made from vitamin B precursor molecules. It was found that NMN needed to be converted to another compound called NR - nicotinamide riboside for it to enter cells with ease. But, now scientists know that another receptor specific for NMN is coded for by the Slc12a8 gene. It is now known that NMN helps improve mitochondrial function in cells, which in turn means more cellular energy for all other activities to take place. The reduction in NAD+ by itself is a symptom of aging, but it also drives the aging process. The main pathway it helps activate is the sirtuins - key proteins which help keep cells safe from stress and other issues like inflammation and chronic illnesses. It helps improve heart and circulatory health, and NMN has shown some promise in treating heart failure too. Taking NMN helps in managing the well known hallmarks of aging- loss of lysosome activity, decreased autophagy, lipid peroxidation, decreasing chronic inflammation and improving brain and metabolic health. How To Use NMN For Anti-Aging Benefits? Simple! You need to begin supplementing with NMN on a daily basis. You can start with the lowest dose- maybe 250-500 mg once per day and then build it up to 1000 mg per day after a month of consistent use, provided you don’t notice any weird side effects. Gataca makes the best NMN supplements for anti-aging. All the ingredients used to formulate are vegan and GMT certified and the active ingredient that goes into making these supplements is at a 99.9% purity. Conclusion Nicotinamide mononucleotide is going to be a great buddy and help you achieve all the health goals you have in mind. Keep in mind though that NMN on its own will not work miracles, but will definitely help you a lot if you pay attention to your lifestyle, what you eat, learn different ways to reduce stress and get enough sleep. Animal studies have shown great results with NMN supplementation and clinical trials are now being done with NMN on healthy human volunteers to ascertain how helpful it could be for human use. While the FDA has banned NMN in the US and other regulatory organisations have followed suit, it is still available in India. Try it first, before you go dismissing NMN as another wonder pill which won’t really work for you. FAQs 1. What is NMN, and why is it called the 'miracle molecule' for aging? Nicotinamide mononucleotide is an NAD+ precursor, which means it is a starting material for NAD+ production. Since levels decrease naturally with advancing age, supplementing helps improve mitochondrial and cellular health over all- reducing aging related issues. 2. How does NMN work in the body to combat aging? Supplementing with NMN regularly can help cells repair themselves better and combat damage, increase NAD+ levels, markedly improve mitochondrial function and overall cellular health respectively. DNA damage is especially reduced due to the activation of important proteins called sirtuins. 3. What is the recommended dosage of NMN for anti-aging benefits? Research has shown that you can start taking NMN from 250 mg - 1000 mg per day, but not more than that. Higher amounts are not necessarily beneficial and may induce a lot of unwanted side effects too. To be safe, always begin with the lowest dose possible for the first month and then gradually increase as needed. 4. Are there any side effects associated with NMN supplementation? Some people may have to deal with headaches, nausea or diarrhoea, but in general, NMN is a very well tolerated supplement. It is important to stick to the right dosage to reduce the probability of having to deal with these side effects. 5. Who should consider taking NMN supplements? People who suffer from low energy levels, have brain fog or fatigue and want to improve their chances of aging healthily- these are the folks that should try NMN supplements. The ideal age group is above 30 years of age.
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Top Foods to Boost Your HealthSpan and Lifespan
Introduction There is a very close relationship between what you eat and how your health is- which is where the old saying comes from - ‘You are what you eat’. Our ancestors were super smart about having a holistic approach to their foods and the environment and in turn led pretty healthy lives- look closely at the grandparents in a family and you will know how to live just as long as them, if you listen to what they say about eating and food habits. Thankfully, we Indians have been blessed with great conditions throughout the year, which means there are plenty of different kinds of foods to eat and try. Nutritional Choices To Boost Health Span Traditionally, Indians have not been hard core meat eaters. We do eat meat obviously, but we also like our veggies - in the form of light poriyals, filling sabzis, crunchy salads, cooling raitas and filling parathas or sides which pair greatly with a primary carbohydrate source. Indians in general have huge protein related deficiencies, as evidenced by studies which show that 73% of individuals don’t get enough protein everyday. This is exacerbated when someone is vegetarian or vegan. A person needs about 15-25 grams of protein everyday, and even this is not achieved, with a normal diet on most days. We also tend to depend too much on carbohydrate rich foods, so that needs to be reduced. Good quality fats are also super important- like ghee, sesame oil, coconut oil etc. Fasting on specific days is also an excellent habit and builds insulin sensitivity. It is time we begin to pay attention to dietary habits to prolong life expectancy. This is why we have come up with a few handy tips below- Plan, plan and plan incessantly- when it comes to food and grocery shopping. It is time you invest time and resources in making the right kind of meals for yourself and for family. Make sure to eat plenty of colorful veggies, fruits and greens everyday, in multiple servings. You need a good source of protein- yes and there is a misconception that plant based foods won’t give you protein. That is wrong- they are just not as concentrated sources as animal products are- in which case, the quantity needs to be higher. So, have a large serving or cup of steamed dals- like chickpeas, green peas, green gram and have a little less rice or chapatis, or some other carbohydrate source. Keto-based diets don’t work for everyone, so listen closely to your body. Eating some rice or roti is not a bad thing, as long as you eat just enough and not have too much- like 100 grams of rice or 2 rotis with plenty of sides. If you are alright with meatier options, then choose lean cuts of meat and try not to fry them. Curries are super flavorful and yummy and good for you with all the whole spices. Including fresh whole spices means your meals taste great and you get a lot of important nutrients too - mainly antioxidants, which can help prevent cellular damage. Carbohydrates - like millets, whole grains and rice are great options as good energy sources. Portion control is key for good results. Conclusion A tropical climate ensures that we have a lot of variety when it comes to produce - and there is enough with respect to peak quality and high quantity too. We have different kinds of grains, lentils, veggies, fruits, seasonings, herbs, greens and what not- even the so-called exotic ones. It is time you start paying attention to what you eat everyday. Meal planning can be annoying, yes, but if a long lifespan and good healthspan are on your mind- you need the commitment to do something about it. The first step towards that would be to understand what should and should not go on your plate. FAQs 1. What are the best foods to eat for increasing lifespan and healthspan? The best foods are those which have not been processed to within an inch of their life- which means fresh produce, good quality nuts, seeds, lean meat and fish, or even switching to a plant based diet that is rich in the use of good quality fats like ghee, spices like turmeric, pepper, cinnamon, cardamom, star anise etc. Not eating only meat very often is a great way to ensure that you introduce variety into your diet and improve lifespan and healthspan simultaneously. 2. Can dietary changes significantly extend my lifespan? Yes, in general foods like fresh produce contain lots of antioxidants and flavonoids- these are beneficial for your body as they prevent excessive reactive oxidative species production, reduce inflammation actively and help cells reduce damage to themselves. So, try to eat colourful fruits and vegetables everyday, in multiple servings. 3. Are plant-based diets more effective for longevity than other diets? Yes, plant based products are not normally very processed if you decide to stick to the fresh versions of them. This means more nutrition and less garbage entering your system. They are also rich in vitamins, minerals and may be low on protein, but you can always have some meat or dairy or eggs to get your daily protein requirements. If you are strictly vegetarian, then your dals, seeds and soy chunks or tofu are great options too. They are also heart friendly in the long run, which is a win-win. 4. Can spices and herbs contribute to a longer health span? Which ones are most effective? Yes, and they are all staples in an Indian kitchen, which means there is no need to go hunt for exotic sounding ingredients. Excellent examples include ginger, garlic, turmeric, cinnamon, black pepper, cardamom, star anise, methi or fenugreek seeds, cardamom seeds, sesame seeds and herbs like methi, local greens like amaranthus, moringa etc. 5. What role do fatty acids play in extending lifespan? Fatty acids are important in ensuring that cellular membranes are well maintained and function well. They also help reduce oxidative stress. Some examples include PUFAs, MUFAs, omega-3 fatty acids, which ensure that ROS or radicals cannot enter cells and damage DNA or switch on adverse cellular pathways which can accelerate aging. They are also a good source of energy, which means they are used up in periods of starvation.
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Are Vitamin C and E Effective for Skin Health?
Introduction Skincare is a form of self care- that is for sure. It does not matter if you are a pro or a beginner in the skincare game - going back to the basics always makes sense. In this case, the basics would be skincare products with vitamins C and E respectively. Everyone knows what these vitamins can do for you and they are super helpful for your skin too. What’s more, these vitamins can be included safely in your daily skincare routine and they will not harm you in any way. Let us try to understand how these two vitamins can help improve your skin related needs. Benefits Of Vitamin C And E For Skin Health Vitamin C, also called ascorbic acid is a citric acid molecule that can help clear skin and improve radiance. It can literally ask skin cells to stop producing melanin, which is how it will help you with hyperpigmentation, dark spots and melasma. It can also help protect skin cells from UV damage caused by sun exposure. This is how it will help prevent premature aging. Vitamin C also helps increase collagen production in the skin- which is how your skin will remain plump and elastic. People with hyperpigmentation, tan lines, dark spots, melasma and uneven skin tone really benefit with regular application of Vitamin C based products. Vitamin E as we all know is a potent antioxidant that helps keep cells safe from oxidative damage. Vitamin E mainly shines in its anti-inflammatory capacity and helps improve the integrity of the skin barrier. Although not listed as Vitamin E normally, the ingredients you should look for on the product include tocopherol and tocopheryl acetate - which are the biologically active forms of Vitamin E. It is especially useful for people who have dry and sensitive skin, mature skin with eczema or sun damaged skin respectively. Daily Dosage Of Vitamin C And E For Skin Adults need at least 40 mg of Vitamin C everyday, while Vitamin E dosage needs to be at 3-4 mg per day and not more than that. Vitamin C is water soluble and hence won’t be stored in your body. Vitamin E is fat soluble and hence, you will have reserves in your body if you consume more than what is needed. Supplements are very tolerated on a daily basis. For skin related needs, topical application is a good idea to stick to- about 8-20% of Vitamin C is what is commonly found in serums or creams. Higher concentrations are not too effective and can actually cause irritation and itching. For Vitamin E, the percentage is way lower- between 0.1-1% is more than enough for daily use. Conclusion It is common to try to pit these two vitamins against each other when comparing them. This debate is not a very useful way to decide what you really need, as you derive the maximum possible benefits for your skin, when you combine them. So, if you use a Vitamin C serum and a Vitamin E containing cream, your skin texture and complexion improves. This means more moisture holding capacity and that enviable glow is not far behind! Plus, both these vitamins help your sunscreen magnify its protective effect by manifold, which is why using them during the day is your best bet to flawless beauty! FAQs 1. Can Vitamin C and E help reduce the appearance of wrinkles? Yes, absolutely! Both Vitamins C and E have potent antioxidative properties and help improve collagen production with consistent use. It is also well known that if collagen is present in the right amounts, then skin does not get wrinkles and is firm and elastic. Vitamin E also has a protective effect on the barrier function of the skin and hence helps improve and retain moisture. 2. How should Vitamin C and E be incorporated into a daily skincare routine? They need to be used on clean skin- so serums or other light products that contain Vitamin C and E can be used after cleansing. You can then follow up with a moisturiser, along with a sunscreen. If used in the day, then they can help bolster your sunscreen’s UV protection property, as they both help fight against UV damage. 3. How long does it take to see results from using Vitamin C and E on the skin? As with any vitamin based product, you need patience and commitment. With consistent usage, you can expect to see a marked improvement in skin texture, hydration and this in turn will help reduce the appearance of wrinkles in about a month-3 months, depending on how severe your skin condition was before application. Vitamin C also helps reduce melanin production, so it is useful for people who deal with hyperpigmentation. Long term usage can help improve clarity and brightness of skin. 4. Which skin types benefit the most from Vitamin C and E? Vitamin C and E are both gentle enough to be used for all skin types but particularly excel at helping mature skin improve over time. Vitamin C has clarifying properties, so if you have a tan, dark spots or hyperpigmentation, then this should be your go to skincare ingredient. Vitamin E helps protect and hydrate, so it is very good for dry and sensitive skin, though it can still be used for normal or oily skin too. 5. Are Vitamin C and E effective for treating hyperpigmentation? Vitamin C and E are both good for dealing with hyperpigmentation., but Vitamin C excels in this aspect, as it helps prevent melanin production by skin cells. Vitamin E is especially good if you are dealing with post inflammatory hyperpigmentation, as it is protective in nature and will help reduce inflammation.
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Collagen vs. Hyaluronic Acid: Which Is Better for Your Skin?
Introduction Skincare products are a big deal today. You have millions of products for as many concerns, or possibly more. With so many choices, it is understandably a lot harder to zero in on what you really need. As with any other kind of product, the end result is important and we all aim for soft, plump and spotless skin in general. In the quest for perfect skin, we all try multiple products at different points of time. We are here to tell you that the classics work for a reason- because they are timeless and they will help you address most of your skin related concerns. The skincare essentials we think you need to have in your arsenal include 2 very elegant but super effective ingredients- collagen and hyaluronic acid (HA) respectively. Benefits Of Collagen vs. Hyaluronic Acid For Aging Skin Collagen is a protein that we all make easily, though the amounts can come down drastically as we age. This is why we see signs- like wrinkles, sagging due to loss of elasticity, changes in skin texture etc. Think of collagen as a structural protein which provides skin its firmness and that well known bounce. Collagen is also super crucial for proper wound healing to occur. The only issue with collagen is that its production begins to reduce when we grow older. This process slows down a lot in our 30s and early 40s. This is why all the anti-aging serums target these particular age groups. Hyaluronic acid (HA) on the other hand is a humectant and a sugar molecule called glycosaminoglycan (GAG) - which means it can hold on to large amounts of water. Studies have shown that just one gram of HA can hold almost 6 liters of water! Mindboggling right? Hyaluronic acid naturally occurs in sufficient amounts at the joints, in the eyes and in the skin. Again, with advancing age, the production of HA comes down, leading to skin feeling rough and lifeless. Now that we know what each of these compounds are, let us look at 3 important aspects below, with respect to proper skincare benefits that are delivered for specific concerns. Concern No. 1- Should you use collagen or hyaluronic acid for hydration? The answer is obvious- hyaluronic acid is best for hydration as it is a humectant, but the moisture retention is improved if the natural integrity of the skin’s barrier is preserved, and this happens with good amounts of collagen. Concern No. 2 - What are the effects of collagen vs hyaluronic acid on skin elasticity? Here, collagen will work better. Hydrolysed or broken down collagen protein will work in the same way as HA of different molecular weights. Broken down protein means it is easier for your skin to absorb and help improve skin texture and elasticity from the deepest layers below. Better elasticity also means that there is good hydration- which is why you should use these 2 compounds together for the best results. Concern No. 3- Collagen and hyaluronic acid combination benefits that you need to know As mentioned, collagen will help skin retain its structural integrity, while HA can help the skin cells retain much needed moisture content- which ultimately means less wrinkles in the future. Conclusion Both are good for you as you age, but hyaluronic acid is better if applied topically. The same goes for collagen too, but you can take collagen supplements too, as it is an important structural protein needed for the body in general. Hyaluronic acid can come in different molecular weights, which means higher values correspond to larger molecules. These cannot effectively penetrate all layers of the skin and will hence offer only surface level hydration. It is hence better if you can find a serum or cream which has 2-3 different sizes- large, medium and small or some such combination, where the smaller sized molecules can penetrate deeper and provide long lasting hydration. Hydrolysed collagen protein or peptides are also a great option for you to try- as supplements or as creams and serums. Just remember to be super consistent with them in your daily routine. FAQs 1. What are the main differences between collagen and hyaluronic acid? Collagen is a protein while HA is a sugar based glycosaminoglycan. Collagen is a structural protein which will help skin retain its barrier function, while HA reinforces that barrier function by providing much needed moisture. 2. Which is better for reducing the appearance of wrinkles, collagen or hyaluronic acid? Since collagen is a protein, your skin benefits from its structural care, while hyaluronic acid can give skin a plump finish- both of which can help in reducing the appearance of wrinkles over time. 3. Can I use both collagen and hyaluronic acid together in my skincare routine? Collagen helps in ensuring that your skin functions well structurally, while HA functions as a great humectant which can bind water or moisture to it. Use HA first, in the form of serums or creams and then follow up with collagen for best results. 4. Are there any side effects of using collagen or hyaluronic acid on the skin? Some people may be allergic to these ingredients in skincare products, so always do a patch test before you go for full facial usage. HA is not great for people with scleroderma. Collagen is a protein that your body makes, so allergic reactions are not that common. 5. What should I look for when choosing products containing collagen or hyaluronic acid? Hydrolysed protein is good, so look for hydrolysed or broken down collagen containing products. This way your skin can absorb it better. For HA to be effective, check the molecular weight or size- very large sized molecules cannot enter the pores of your skin and will be useful for superficial hydration alone. You can instead look for products which have a mix of HA with different molecular weights, so there is good surface moisturisation, and the smaller sized molecules can get in and work their magic from within. The concentration or percentage of the active ingredient also matters. Sensitive skin requires low percentages in general.
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What Happens to NAD+ After 30 and Why NMN Matters More Than Ever
What Happens To NAD+ Levels After 30? Okay, picture this: NAD+ is like the unsung stagehand at a big Bollywood production and it’s behind the curtains making sure the lights work, the actors don’t trip over the wires and the director’s chai is always hot. Now imagine after you turn 30, that stagehand starts skipping work more often when suddenly people forget their lines and the whole show feels a little off. That’s your body without optimal NAD+ levels. Scientifically speaking, NAD+ (short for nicotinamide adenine dinucleotide, a crucial coenzyme) begins to dip by as much as 65% by the age of 30-70 (Yikes!) which means less energy at a cellular level, sluggish DNA repair and a slower metabolism. Your mitochondria - the tiny engines of your cells, suddenly start running like old scooters instead of brand-new sports bikes. You’re still you, but just with a lot less vroom. Why NMN Is Important After Age 30 Enter NMN, or nicotinamide mononucleotide, which is basically the upgrade your cells didn’t know they needed. After 30, fuel levels drop. NMN swoops in like a premium fuel delivery service, topping up the tanks before things go off schedule. NMN acts as a precursor to NAD+, which means it helps your body produce more of this life-supporting molecule naturally and instead of patchy energy and slow recovery after a stressful day (or a killer HIIT session), your cells get the resources they need to function optimally. This obviously translates to better metabolic health, more consistent energy, faster recovery and even greater support for brain function overall. Signs Of NAD+ Deficiency In Adults Now, how do you even know if your NAD+ levels are waving the white flag? While you can get fancy lab tests, your body drops hints that are hard to ignore. Firstly, that unshakable fatigue despite mainlining three cups of filter coffee by noon? Classic sign. Then there’s the slower muscle recovery after a workout. It feels like you need a personal physio just to get off the sofa. Add to that a tendency to pick up every cold going around the office and a growing waistline despite no major changes in diet. Oh, and the new wrinkle that popped up overnight? That’s your skin telling you cellular repair isn’t what it used to be. NMN Supplements Benefits After 30 For starters, energy production improves at a cellular level and your mitochondria begin to function more efficiently, which means you don’t feel like your limbs are full of sand by 4 pm. Recovery from workouts or long days at work also speeds up dramatically because your cells have the resources to repair themselves faster and that translates to less muscle soreness and better resilience overall. Then there’s the impact on brain health. NAD+ is deeply involved in cognitive function, so better levels can mean sharper focus and memory. Your metabolism also gets a much-needed reboot. Think better fat utilisation and more stable blood sugar levels, which is pretty much the holy grail for anyone who wants to maintain a healthy weight without endless crash diets. Conclusion Here’s the thing, turning 30 isn’t some grand announcement that your energy and ambitions have packed their bags and left the building. It’s more like your body quietly tapping you on the shoulder and whispering that it might be time to give the engine room a little extra love, and when you choose to support your natural NAD+ production with NMN you’re essentially slipping your cells the tools they’ve been craving to fire on all cylinders again. NMN surely is NOT some magic bullet promising immortality but it is easily one of the most studied and genuinely promising ways to keep your energy, recovery and overall health humming as the years go by. FAQs 1. What is NAD+, and why is it important after age 30? NAD+ is a coenzyme found in every cell of your body and is essential for energy production, DNA repair and metabolism. After age 30, natural levels decline, which can lead to fatigue, slower recovery and accelerated ageing. Maintaining healthy NAD+ levels supports better energy and resilience. 2. Does NAD+ production really decline with age? Yes. Studies show NAD+ levels start to dip by your late twenties and can fall by up to 50 percent by mid-life. This decline impacts energy production and cellular health. Supporting your body’s NAD+ levels through lifestyle or supplements becomes more important after 30. 3. How does low NAD+ affect your body and energy levels? Low NAD+ can lead to constant fatigue, slower muscle recovery, brain fog, weakened immunity and even early signs of aging. Because NAD+ is vital for energy at a cellular level, its decline can affect nearly every aspect of physical and cognitive performance. 4. Can NMN supplements help restore NAD+ levels? Yes. NMN is a precursor to NAD+ and helps the body increase its natural levels. Consistent NMN supplementation may improve energy, metabolism, brain function and cellular repair, making it especially useful after 30 when natural NAD+ production begins to decline. 5. Is NMN safe to take after 30 for long-term health? Current research suggests NMN is safe for healthy adults when taken in recommended doses. It’s well tolerated, and since it supports natural processes in your body, it’s suitable for long-term use. Always consult your doctor before adding any supplement to your routine.
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Why You're Still Tired After 8 Hours of Sleep
Why Am I Still Tired After 8 Hours Of Sleep? Let’s get one thing straight. If you’ve slept for a solid 8 (or 10) hours and still wake up feeling tired, you’re not lazy, broken or overdramatic; you’re just in the company of millions of people whose bodies are technically horizontal at night but never truly resting. It’s not about how long you sleep, it’s about what your brain and body are doing while you’re out cold. If your sleep cycles are shallow, fragmented or constantly yanked out of rhythm - thanks to stress, caffeine, scrolling or snoring, your body never hits the deep, slow-wave and REM stages it needs to fully reboot. Think of it like recharging your phone on a dodgy USB cable: it lights up, but it’s not really filling up. And then there’s sleep inertia, a.k.a that cursed fog that makes your brain feel like it’s booting up on Windows 98 while the world runs on fibre broadband, and that groggy mess is often caused by waking up during the wrong stage of your sleep cycle. Not to mention the sneaky suspects: sleep apnea, iron or B12 deficiencies, underactive thyroid, or low magnesium levels - pretty common in Indian diets, especially if you’re vegetarian or skipping out on whole foods in favour of yet another dosa + filter coffee situation. In short: You’re sleeping. But you’re not recovering. And that’s a problem you can absolutely fix. How To Stop Feeling Tired After Sleeping First, let’s drop the idea that more sleep equals more energy. You could sleep 12 hours and still wake up feeling like a rickshaw with a flat tyre if your sleep quality is trash. Here’s where you get smart about your recovery game. Fix your sleep hygiene, not just by changing your bedsheets (though, yes, please do that too), but by reworking the entire vibe of your nights. Your body loves consistency, and that means going to bed and waking up at roughly the same time every day, and yes, Sundays too! Next, protect your circadian rhythm like it’s your Spotify Discover playlist: personal, essential, and wrecked if tampered with too much. Your body runs on light cues, so if you’re waking up to darkness, working indoors all day, and binging on reels till 2 AM, your internal clock is basically in a different time zone. Here’s where supplements can help. Your body’s little energy factories (called mitochondria) don’t just run on vibes; they need actual fuel, and if your diet’s not delivering, smart supplementation is your shortcut to try. Some great options to try are apigenin, melatonin - all of which are natural. Apigenin is a plant based compound that helps keep your blood pressure on track- keeping your heart and brain working better than ever. Sleep Hacks To Feel Energised Let’s break down some practical, no-fluff hacks that can turn your sleep from “meh” to “miraculously restorative”. Chill before you crash Give yourself a wind-down hour. That means: no screens, no emails, no revenge-scrolling. Do some light stretching, journaling or breathwork. And if your brain is still racing, take a dose of magnesium glycinate or TMG Betaine. You could also try calming adaptogens, which help switch off the cortisol party and let melatonin take the wheel. Track it to hack it Your sleep may feel decent, but you could still be tossing, turning or waking up multiple times without knowing it. Use a tracker to see how much time you're actually spending in deep or REM sleep. It’ll tell you more than guesswork ever will. Support your mitochondria If you’re tired even after decent sleep, your body’s energy production is likely lagging. NMN, Apigenin, TMG, CoQ10 and alpha-lipoic acid aren’t just trending, they’re well-researched mitochondrial support compounds that help your body make more energy, more efficiently. Think of it as cellular caffeine, without the crash. What’s better- they are great for cellular health in the long term and help them age better too. Conclusion Look, waking up tired isn’t just annoying. It’s disorienting. You start questioning your life choices, your mattress, your career, and your ancestors. But here’s the thing- it’s not you. It’s your recovery game that needs a glow-up. You can’t out-sleep bad habits, or poor nutrient levels, or chronic stress. But you can get smarter about how you rest, how you fuel, and how you supplement. When you pair quality sleep with smart cellular support like Gataca’s NMN, you’re not just surviving mornings, you’re owning them. And that Hyderabad traffic you dread at 9 AM? You’ll be ready to stare it down with a grin, a podcast, and a pulse that says, “I’ve slept. I’ve recovered. Now, let’s go.” FAQs- 1. Can sleep apnea make me tired even after a full night’s sleep? Yes, sleep apnea causes multiple interruptions in breathing during the night. This prevents your body from entering deep restorative sleep, leaving you tired even if you were in bed for 8 hours or more. 2. What are signs of poor sleep quality? Waking up frequently, vivid dreams, sweating, feeling groggy in the morning, and needing caffeine right after waking are common signs. Even if you sleep for a long duration, these indicate that your body isn't getting restful, deep sleep. 3. Does screen time affect sleep even if I get 8 hours? Absolutely. Exposure to blue light just before bed time suppresses melatonin production. This can delay sleep onset, reduce deep sleep stages, and result in waking up feeling haggard, despite clocking in enough hours. 4. Can stress or anxiety ruin my sleep quality? Yes. Chronic stress or even unresolved worry can prevent your brain from fully winding down. This leads to fragmented or shallow sleep, often without you realising it, and leaves you feeling exhausted throughout. 5. What medical conditions cause constant fatigue? Thyroid disorders, diabetes, anaemia, vitamin B12 deficiency, chronic fatigue syndrome and depression are some conditions that can cause persistent tiredness. If fatigue continues despite good sleep, consult a doctor for a full evaluation.
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