Supplements & Nutrients

So, how can CBD be useful for so many different people and different issues? It’s because it acts as an adaptogen – my favorite class of botanical medicines – which balance or modulate our health. Adaptogens help the body adapt to mental as well as physical stress, but how exactly do adaptogens work? Adaptogens bind to receptors weakly and either stimulate an empty receptor or block an over-active one. In this way, they balance physiology.

In the case of CBD, the receptors of interest are the CB1and CB2 receptors (and a few other known ones). Collectively this receptor system is referred to the endocannabinoid system. More familiar receptor systems include the neurotransmitter system which releases serotonin, GABA, and dopamine. The opioid system which releases endorphins (and others) is another familiar receptor system.

When CBD binds to CB1 receptors, which are located primarily in the central nervous system, the effect occurs primarily in the brain; calming pain, anxiety, tremor and other Central Nervous System (CNS) effects. When CBD binds to the CB2 receptors, which are primarily in the immune system, effects related to inflammation and allergy are activated. (Ref 1). This is why CBD has such a wide range of applications.

The following simplistic case study illustrates the neurochemistry: consider 2 typical people – one prone to anxiety in times of stress. The other is prone to depression when things get rough. Both take CBD which binds to their CB1 receptors. The anxious person may be overproducing other excitatory ligands that bind to the receptors, literally overstimulating them. CBD, which has a weaker effect, binds and displaces the others, quieting the system down. The depressed person may have a deficiency of excitatory ligands and thus a lot of empty unstimulated receptors. CBD fills those vacancies, creating a stimulating effect. This is what we call an adaptogen, or a partial agonist.

If you are interested in learning more about the concept of adaptogens, National Geographic wrote an interesting piece about rhodiola (my favorite adaptogen before I learned about CBD). This Russian sedum was researched by the best biochemists and sports physiologists in an effort to give the USSR Olympic team a leg up in the era before pharmaceutical doping and steroid abuse. Best yet, it was a great example that botanical medicine works!

To summarize our science lesson, CBD activates or blocks effects in the endocannabinoid system effecting change in the nervous system (CB1) and immune system (CB2). The result is a more balanced inflammatory response and a quieter mental space.

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4120766/

2. https://www.nationalgeographic.com/people-and-culture/food/the-plate/2016/08/long-before-doping-scandals–russians-were-studying-performance-/

Healthy, youthful skin is defined by its ability to maintain homeostasis. Skin is the largest organ in the human body, responsible for protecting the delicate inner functions of the body from the external environment, as well as participating in hormone activation and immune regulation. The epidermal cells have to maintain strong cell membranes with the appropriate fatty acid composition. The inner layers must be supplied with antioxidants and appropriate nutrients to ensure optimal cell replication, which involves DNA repair secondary to any oxidative stress such as UV or toxin exposure. Melanocytes and immune cells are also in this surface layer.  A strong epidermal layer ensures a strong physical barrier to environmental exposures that cause oxidative stress. Importantly, vitamin D production also begins here. The dermis contains sweat glands, sebaceous glands, nerve endings, and more specialized immune mediators/cytokines. Dysregulation (through oxidative stress) at the level of the dermis results in a number of skin conditions ranging from mild to severe – acne and wrinkling to auto-immune inflammation  and cancer.

To maintain healthy skin, the normal functions of the skin must remain in balance. Overstimulation can result in inflammation, irritation, overly rapid cell turnover and desquamation. Underactivity results in atrophy, dehydration, and degeneration. This is called maintaining homeostatis – the sweet spot of appropriate functionality that is adaptive and responsive to the changing environmental conditions.

A number of natural agents are known to promote homeostasis. Certain botanical extracts are particularly renowned for these properties and are term adaptogens. Many adapotgens work as weak agonists. That is, the bind weakly to receptors (for example, receptors on immune cells) and if that receptor is underactive, it stimulates activity. If the receptors are overactive and flooded with strong agonists, the adaptogen displaces some of the overstimulation by weakly binding, thus downregulating the effect. Common adaptogens include ginseng (panax spp), rhodiola rosea, ashwaganda (withania somnifera), and cannabidiol (Cannabis sativa constituent). Adaptogens are one potent strategy to maintain healthy skin homeostatis, and CBD is among the most potent.

I am the lead medical author of a published review on Vitamin and Mineral Supplements. Please read the full article by clicking on this link:

www.emedicinehealth.com/vitamin_and_mineral_supplements/article_em.htm#what_facts_should_i_know_about_vitamins_and_minerals

What Are the Benefits to Vitamin and Mineral Supplements?

The benefits of vitamins and minerals can be obtained by either eating more foods rich in vitamins and minerals (like vegetables, nuts, seeds, and whole grains) or by taking supplements. The benefits can include increased energy, healthier hair and skin, and prevention of heart disease, cancer, and other chronic diseases. For example, research shows that vitamins A, C, and E may play a role in the prevention of cancer. Minerals, such as iodine and selenium, are essential for normal thyroid function…

read more: www.emedicinehealth.com/vitamin_and_mineral_supplements/article_em.htm#what_facts_should_i_know_about_vitamins_and_minerals

Given how much I love the sun, you shouldn’t be surprised to learn that vitamin D is one of my favorite nutrients. We make vitamin D in the skin in response to sun exposure through a kind of a mammalian version of photosynthesis. The newly minted vitamin then regulates the expression of DNA in hundreds of physiologic reactions. I have a great post on sun exposure here on my blog: https://www.drericaoberg.com/post/skin-sunscreen-and-science.

Unfortunately, modern life has us avoiding the sun to prevent potential illness and slow aging. The combination of clothing and sunscreen has changed our intake and Vitamin D deficiency is now fairly common. This deficiency has been linked to conditions such as colorectal and breast cancer, osteoporosis and rickets, eczema, and of course, immune function. A recent Medscape publication featured research from Ireland linking Vitamin D deficiency with higher rates of Covid-19 mortality. Significant, because Ireland is a cloudy, grey place with a high rate of vitamin D deficiency[1]. In a nice example of applying scientific data to public health policy, scientists are calling on the government to update guidelines and recommendations to encourage all adults to take vitamin D supplements during the Covid-19 crisis.

Vitamin D is a potent immune system modulator. There are vitamin D receptors (VDR) on every type of immune cell and adequate levels are needed to keep the cells functioning. Importantly, it regulates both sides of the immune system, ensuring your “battalion” cells, like macrophages, are ready to fight off a virus or bacteria and your innate immune system is making appropriate antibodies to protect against future exposures[2].

Finally, if you crave more knowledge about this extremely interesting and useful Vitamin, here’s a nice document summarizing the power of vitamin D, published by the Linus Pauling Institute, one of my go-to resources for accurate, research-cited nutrient information – enjoy! https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

[1] https://www.medscape.com/viewarticle/930660 [2] https://lpi.oregonstate.edu/mic/vitamins/vitamin-D

Here are some questions to ask to determine if supplementation is the right choice for you.

Where do you get your food?

Conventional farming practices have led to nutrient loss in many foods. Overfarming often reduces nutrients in soil, which in turn lowers the nutritional value of produce in vital areas like vitamins A and C. Similarly, animals raised in feedlots miss out on the varied diets that animals who graze in open spaces benefit from. One study found, for example, that grass-fed beef is higher in vitamins A and E and antioxidants than beef from feedlots. These trends mean that consumers have to consider their foods’ origins in order to get maximum nutritional value. However, because it’s not always possible – or affordable – to buy right from a farm, supplementation may be necessary.

Where do you live?

In much of North America, we don’t get enough sunshine to produce enough vitamin D. That’s why over 40% of people in the US are deficient in this crucial nutrient, with seniors being at particularly high risk. It can be difficult to get enough vitamin D through diet alone, so supplements are often necessary.

Do you eat a well-rounded diet?

Certain diets or dietary restrictions can leave us deficient in nutrients. Vegans, and vegetarians who don’t eat many eggs or dairy products, often require vitamin B12 supplements as it’s only available through animal sources and fortified grains. The consequences of B12 deficiency can be severe, including fatigue and depression, so it’s important to maintain healthy levels.

Similarly, people who aren’t able to consume dairy may not get enough calcium or vitamin D, necessary for strong bones, teeth and immune function. A gluten-free diet can also put people at risk for deficiencies in nutrients like folate, zinc, and magnesium.

Picky eaters? If you are not consuming enough fruits and vegetables you should ensure they are getting enough vitamin C as well. Studies show Vitamin C, a powerful antioxidant, can help support heart health and lower risk of heart disease, lower the risk of gout, and improve the absorption of iron.

Do you take prescription medications or have a genetic/health condition?

Many health issues lead to difficulties absorbing nutrients, or raise the levels that you require to stay healthy. People with ulcerative colitis or Crohn’s Disease have difficulty absorbing nutrients and often require supplements for optimum health. Some cancer patients benefit from supplementation, but it’s important to work with your healthcare team to determine your needs. As well, some autoimmune disorders require supplementation. People with pernicious anemia, for example, don’t produce enough intrinsic factor, a protein that helps absorb vitamin B12, so will need B12 supplements. Studies also show that people with heart disease benefit from omega-3 supplements.

It’s important to note that many of today’s commonly prescribed medications can also lead to vitamins and minerals being leached from the body.

This includes the birth control pill, which has been shown to deplete the body of B vitamins (riboflavin, B6, B12, and folic acid), vitamin C, magnesium, and zinc. Metformin, a common prescription for the treatment of Type 2 diabetes, has been shown to deplete Vitamin B12, folic acid and Coenzyme Q10.

Be sure to speak with a qualified healthcare practitioner when incorporating supplements along with your prescription medications to avoid negative interactions or side effects.

How is your energy and mood?

Feeling chronically tired or fuzzy-headed can be a sign that you’re deficient in at least one important nutrient. For example, Magnesium helps with over 300 processes in the human body, including muscle function and energy production. Proper levels of magnesium are necessary in order to metabolize the nutrients that you take in through food into energy. Research also indicates that there is a strong link between vitamin D deficiency and anxiety as well as depression. If you never feel fully rested or experience anxiety or depression, talk to a healthcare provider to rule out deficiencies and recommend the proper, quality supplementation – we can help!

How old are you?

As we age, our risk for nutritional deficiencies increases. That’s largely because of changes within your body. For example, stomach acid is needed to absorb vitamin B12 and iron, but we tend to produce less stomach acid with age.

Our bodies also become less efficient at absorbing Vitamin D and calcium, two nutrients essential for bone health. Plus, we tend to eat a bit less, since metabolism often slows with age (many people are also less active with age). In some seniors, the ability to recognize hunger cues starts to decline.

The need for supplements isn’t always connected to growing older, though. All women of childbearing age need to monitor their iron levels, since menstruation can lead to anemia. For women during pregnancy, folic acid and vitamin D among other nutrients, are recommended to help with a growing baby.

The Importance Of Smart Supplementation

Dietary supplements aren’t regulated the same way prescription medications are. Although supplementation has many benefits for many people, choosing to take a supplement requires some due diligence. It’s important to work with a healthcare provider to determine the right supplements and correct levels, and to rule out any contraindications. Even the best supplements can have negative impacts. St. John’s Wort, for example, is a popular supplement to treat depression, but it can interfere with your body’s ability to absorb some medications, including oral contraceptives.

It’s also important to make sure you take the best dose for you. When it comes to supplements, more is not always better. Fat-soluble vitamins like A and D can be toxic when taken in large amounts.

There’s also a wide range of quality when it comes to supplements. Because they’re not regulated as medications, the amounts of an ingredient can even vary within the same product. It’s important to purchase high-quality professional grade supplements from a trusted source.

Meeting your nutritional needs through a high-quality, well-rounded diet is the best approach, but for many of us, that’s simply not always possible. Supplements have been used to manage health conditions for many years. We can always look to nature to see if there is a healthy alternative to prescription medications to rebalance your system, replenishing your body and help to restore it back to a healthy state. Carefully chosen supplements can help us bridge any gaps on our road to wellness. If you’d like to talk about what supplements are best for you, give us a call.

Sources

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Forrest KY, Stuhldreher WL. Prevalence and correlates of vitamin D deficiency in US adults. Nutr Res. 2011 Jan;31(1):48-54. doi: 10.1016/j.nutres.2010.12.001. PMID: 21310306.

Vici G, Belli L, Biondi M, Polzonetti V. Gluten free diet and nutrient deficiencies: A review. Clin Nutr. 2016 Dec;35(6):1236-1241. doi: 10.1016/j.clnu.2016.05.002. Epub 2016 May 7. PMID: 27211234.

Jain AP, Aggarwal KK, Zhang PY. Omega-3 fatty acids and cardiovascular disease. Eur Rev Med Pharmacol Sci. 2015;19(3):441-5. PMID: 25720716.

Morris HA, Need AG, Horowitz M, O’Loughlin PD, Nordin BE. Calcium absorption in normal and osteoporotic postmenopausal women. Calcif Tissue Int. 1991 Oct;49(4):240-3. doi: 10.1007/BF02556211. PMID: 1760766.

Murphy PA, Kern SE, Stanczyk FZ, Westhoff CL. Interaction of St. John’s Wort with oral contraceptives: effects on the pharmacokinetics of norethindrone and ethinyl estradiol, ovarian activity and breakthrough bleeding. Contraception. 2005 Jun;71(6):402-8. doi: 10.1016/j.contraception.2004.11.004. PMID: 15914127.

We Are What We Eat

Western diets have increasingly become pro-inflammatory, calorie heavy and nutrient devoid. In fact, the USDA Dietary Guidelines for Americans defines the Standard American Diet (SAD) as being too low in fresh fruits and vegetables, whole grains, lean protein, and healthy oils, and too high in red meat, high-fat dairy products, processed and fast foods, refined carbohydrates, added sugars, salt, and calories. Eating a Standard American Diet is a root cause of the “diseases of civilization.” Diseases of civilization include heart disease, diabetes, cancer, infertility, mental health issues, and other metabolic diseases – which all impact a long and healthy life.

The nutrients found in the right foods can alter the aging process at a cellular level, reducing damage from oxidative stress. In other words, the superfoods below can actually impact the aging process! We need to prioritize the foods that give our bodies the energy and strength that it needs in order to fight off disease and other effects of aging.

The Blue Zones: Models for Healthy Aging

Scientists have studied the diets and lifestyle of people living in the “blue zones,” which are areas with exceptionally long average lifespans, including Sardinia, Italy; Okinawa, Japan; and Ikaria, Greece. People in these areas share many common healthy lifestyle practices, like maintaining strong social connections and regular movement. They also share many dietary patterns, such as a focus on whole, natural and plant-based foods, and they avoid processed foods. The foods below appear often in research around the blue zones, and other studies show striking health benefits.

Top 10 Anti-Aging Superfoods

Let’s take a look at what studies today suggest are some of the top superfoods for longevity.

1 – Cruciferous vegetables

These flavorful veggies are high in fiber, antioxidants, and vitamins C, A, E, and K. Antioxidants help fight aging by curtailing damage from free radicals and reducing inflammation. Vitamin C is an antioxidant that can also help you look younger, since it boosts collagen production, which in turn strengthens your skin’s elasticity. Cruciferous vegetables include broccoli, cauliflower, brussel sprouts, cabbage, turnips, and even radishes. Try stir frying some with some amino acids for flavor! Many are also good roasted – if you’ve never tried roasted radish before, it’s a great way to remove the bitter edge that characterizes raw radishes!

2 – Leafy green veggies

Leafy green vegetables are high in antioxidants, vitamin K, folate, fiber, and lutein, a nutrient that can help protect aging eyes. Studies have shown a diet with a lot of leafy greens helps protect against cognitive decline and heart disease. (Note that people who have to take anticoagulants should talk to their healthcare professional about eating foods high in vitamin K.)

Aim for a variety of leafy greens, and think outside the salad bowl: sauteed turnip greens, and baked kale chips are a nice change of pace. Generally speaking, aim for darker colors – spinach over iceberg lettuce in a salad, for example.

3 – Nuts and seeds

Don’t avoid nuts for fear of their calorie content. One study found that people with a diet high in nuts were 20% more likely to have a longer lifespan than those who didn’t consume them. Another found that people following a Mediterranean diet had improved cholesterol levels with increased nut intake. Walnuts, pistachios, and almonds are all particularly beneficial, and versatile. Add some salads and baking, or just snack! Nuts are a good source of fiber, antioxidants, and healthy fats.

Flax seeds, chia seeds, and hemp seeds are excellent sources of protein and omega-3, and have been linked to reduced cholesterol levels and lower blood pressure. It’s easy to incorporate these powerhouses into your diet – just sprinkle some on your cereal and even yogurt, and incorporate seeds into salads and wherever possible.

4 – Berries

Brightly colored berries like blueberries, strawberries, and raspberries are high in antioxidants, fiber, and vitamin C. Blueberries and strawberries can help fight insulin resistance and diabetes, and all berries are excellent substitutes for sweet desserts. Make sure to buy organic – all berries, strawberries in particular, can contain high levels of pesticides. Plus, organic tastes better!

5 – Beans and legumes

With their high amounts of fiber, beans keep your digestive system working in top shape and can help prevent colon and other digestive cancers. They’re also protective of heart health, and are associated with lower blood pressure. And, beans are a filling high protein source, which can help regulate blood sugar, and keep weight in check. In fact, one study linked bean consumption with a smaller waist circumference.

Beans are an excellent addition to soups, salads and stews. If you’re a meat eater, try adding some to recipes with ground beef, like meatballs, to add extra fiber and vitamins.

6 – Mushrooms

Mushrooms are high in B vitamins and potassium, and therefore good for your heart. They’re a good source of selenium, a mineral that acts as a powerful antioxidant.

They’re also very versatile, and can be enjoyed raw, grilled, or sauteed. Try marinating mushrooms on a skewer before barbecuing, or use a marinated portobello mushroom as a healthy burger substitute.

Recently, functional mushrooms have been taking center stage in the mainstream health and wellness space. Functional mushrooms include chaga, lion’s mane and cordyceps among others and are considered adaptogens for their supportive role in the body’s natural adaptation. Typically found in supplement form, functional mushrooms can be a great addition to your routine to help manage stress, improve focus and more. Be sure to speak with a qualified healthcare practitioner to see if these are right for you!

7 – Alliums like onions and garlic

These aren’t just flavor enhancers. Allium vegetables include onions, garlic, leeks, and shallots. Alliums have antioxidant, antibacterial, and anti-inflammatory properties, which are good for heart health and cancer prevention. Research suggests onions can even improve bone health. Some people have unpleasant digestive issues with onions, so some trial and error may be necessary, but it’s easy to add more sauteed or raw onions to many dishes.

8 – Tomatoes

In addition to high levels of insoluble fiber, vitamin C, and potassium, tomatoes are an excellent source of the antioxidant lycopene, which is associated with a lower risk of heart attacks and strokes. It’s also thought to lower rates of cancer and cholesterol levels. Lycopene content in tomatoes increases with cooking, so tomato sauces are particularly good sources.

9 – Turmeric

The medicinal properties of this herb have been recognized for centuries, and recent studies back its effectiveness. The benefits of turmeric are largely derived from the compound curcumin, which is highly anti-inflammatory and beneficial to heart health. Some studies have found that it can help prevent cancer and reduce the symptoms of arthritis. It’s difficult to get therapeutic levels through diet alone (although it is delicious in a smoothie), so supplements may help. Interestingly, absorption is increased when consumed with black pepper – a combination that happens in many spicy dishes.

10 – Green tea

The many benefits of green tea make it one of the healthiest beverages you can consume. It’s high in antioxidants and polyphenols, which are compounds associated with cancer prevention. Matcha green tea is considered one of the healthiest varieties of green tea because the entire leaf is consumed by tea drinkers. Make sure you are buying organic to reduce pesticide exposure and to ensure you are reaping all the benefits of this superfood

Eat Your Way To A Longer, Healthier Life

You may have noticed that all of these superfoods are easily adapted into your regular diet. These simple dietary changes can have positive impacts on your health, and, ultimately, your longevity.

Reach out if you want to learn more about lifestyle changes that can improve your quality of life!

Sources

Matheson EM, Mainous AG 3rd, Carnemolla MA. The association between onion consumption and bone density in perimenopausal and postmenopausal non-Hispanic white women 50 years and older. Menopause. 2009 Jul-Aug;16(4):756-9. doi: 10.1097/gme.0b013e31819581a5. PMID: 19240657.

Caprara, Greta. ‘Diet and Longevity: The Effects of Traditional Eating Habits on Human Lifespan Extension’. 1 Jan. 2018 : 261 – 294.

Poulain, Michel, et al. “The Blue Zones: Areas of Exceptional Longevity around the World.” Vienna Yearbook of Population Research, vol. 11, Austrian Academy of Sciences Press, 2013, pp. 87–108, http://www.jstor.org/stable/43050798.

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi: 10.1212/WNL.0000000000004815. Epub 2017 Dec 20. PMID: 29263222; PMCID: PMC5772164.

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018 Jan 16;90(3):e214-e222. doi: 10.1212/WNL.0000000000004815. Epub 2017 Dec 20. PMID: 29263222; PMCID: PMC5772164.

Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. Published 2016 Aug 1. doi:10.1177/2048004016661435

Bansal M. Association of nut consumption with total and cause-specific mortality. Indian Heart J. 2014;66(3):388-389. doi:10.1016/j.ihj.2014.03.020

Damasceno NR, Sala-Vila A, Cofán M, Pérez-Heras AM, Fitó M, Ruiz-Gutiérrez V, Martínez-González MÁ, Corella D, Arós F, Estruch R, Ros E. Mediterranean diet supplemented with nuts reduces waist circumference and shifts lipoprotein subfractions to a less atherogenic pattern in subjects at high cardiovascular risk. Atherosclerosis. 2013 Oct;230(2):347-53. doi: 10.1016/j.atherosclerosis.2013.08.014. Epub 2013 Aug 21. PMID: 24075767.

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Iron is an essential mineral that helps maintain many vital functions in the body. This includes the production of hemoglobin, a protein in red blood cells that helps transport oxygen throughout the body. Consuming enough iron is important. Without it, your body will struggle to produce enough healthy red blood cells. Iron levels impact many aspects of your health, including:

• Energy

• Ability to focus

• Gastrointestinal health

• Your immune system

• Regulation of body temperature

• Skin, hair, and nails

Heme vs. Non-Heme Iron

Dietary iron comes in two forms – heme and non-heme. Heme iron is only found in animal proteins such as meat, poultry, and seafood. Heme iron is more easily absorbed into the body and is thus a significant source of dietary iron for many.

By contrast, non-heme iron is present in plant-based foods such as grains, beans, vegetables, nuts, and seeds. It is also present in dairy and eggs. The body processes non-heme iron differently and has to alter non-heme iron to absorb it fully. This means that a lower percentage of non-heme iron is absorbed.

Iron Deficiency is Common: Know The Symptoms

Ideally, there is a healthy balance between the supply of iron through the diet and the body’s demand for iron. However, if demand outweighs supply, the body starts to use up iron stored in the liver, which can lead to iron deficiency. When the body has used the iron up, it cannot produce more hemoglobin. This condition is called iron deficiency anemia.

Iron deficiency is very common. Symptoms of iron deficiency include:

• Fatigue

• Shortness of breath

• Cold hands or feet

• Lightheadedness or dizziness, particularly when standing up quickly

• Pale or sallow skin, nails, or gums

• Headache

• Irregular heartbeat

• Unexplained irrational cravings – the desire to consume things like ice or paper is a sign of anemia

• A sore or swollen tongue

• Hair loss

• Restless legs

• Unexplained itchiness

Who is more likely to suffer from iron deficiency?

Certain demographics are more likely to deal with iron deficiency than others.

• Women of childbearing age are especially at risk, because their bodies use and require a great deal of iron during menstruation, pregnancy and breastfeeding. Women with fibroids or other conditions that cause heavy periods are at increased risk.

• Young people undergoing puberty are also disposed to iron deficiency since rapid growth necessitates a higher intake.

• Vegetarians or vegans also tend to be at a greater risk for iron deficiency, since their diets often exclusively contain non-heme iron which is absorbed less easily than the heme iron found in meats.

• Iron deficiency is also commonly present in people who have recently undergone major surgery or physical trauma, and in those with gastrointestinal disorders such as Crohn’s.

• Some studies have found that people dealing with a lot of stress are at higher risk of anemia.

• High-level athletes or people who exercise a lot also have a higher risk. Because iron deficiency impacts athletic performance, athletes must pay close attention to their iron levels.

• Regular blood donors should monitor their iron levels and work with their healthcare practitioner to work out a donation schedule that works for them.

• People who abuse alcohol can deplete their iron levels, in part because alcohol can inhibit the body’s ability to absorb iron.

Preventing Iron Deficiency

If you fit into one of these categories, or if you are generally concerned about your iron levels, do not fret. There are simple steps you can take to increase your iron absorption and ensure you are feeling your best.

Ultimately, it is important to consume foods that contain iron, as your body does not produce the nutrient on its own. Add these iron-rich foods into your diet to prevent/treat iron deficiency:

• Red meat is known to be the most easily accessible source of heme iron. It also contains B vitamins and quality protein.

• Fish also contains numerous health benefits, including being high in iron. The omega 3 fatty acids found in fish like salmon, tuna, and haddock are great for brain health. And just one serving of canned tuna can provide 8% of your daily value of iron.

• Turkey is another healthy source of iron. It also is a great source of protein. Dark turkey meat tends to contain more iron than white, with a 3.5 ounce portion containing 8% of the daily value.

• Shellfish, particularly clams, mussels, and oysters, are good sources of heme-iron.

For vegetarians:

• Spinach is a great source of non-heme iron for vegetarians; 100 grams of raw spinach provides 15% of your daily value.

• Legumes are another nutrient-packed option for vegetarians trying to increase their iron intake. Black beans, kidney beans, and lentils can all help raise iron levels.

• Pumpkin seeds are an easy snack and a great source of non-heme iron. A one-ounce serving contains 14% of your daily value of iron.

• Tofu is a popular staple in vegetarian diets and happens to provide 3.4 mg of iron in a half-cup serving. This amounts to 19% of your daily value.

Vitamin C helps your body to absorb iron. Including a source of Vitamin C, like broccoli, with your iron-rich meal will help maintain iron levels. Beta carotene, which is found in brightly colored produce like peppers, carrots, and apricots, can also boost absorption.

You should also examine your diet for foods and drinks that can lower iron levels, including coffee, tea, many sodas, alcohol and some dairy products.

Treating Iron Deficiency

Identifying the causes of iron deficiency is the first line of defense. From there, increasing the iron consumption in your daily diet is an important next step.

Depending on your iron levels and diet, supplements may also be necessary, but it’s important to work with a healthcare practitioner. Too much iron can be harmful to your health, so you need to find the right levels for you. keeping in mind that your body is unable to rid itself of excess iron. As well, many people find iron supplements can lead to an upset stomach and constipation, so you may have to make dietary changes at the same time.

Iron deficiency can cause serious complications for your health if left untreated, so it is important to get a proper assessment of your iron levels and create a treatment plan to help raise them. Let me know if you need help addressing iron deficiency – I’m here to help!

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U.S. Department of Agriculture, Food data central

Carmen Lúcia de Almeida SantosI, II; Marco AkermanIII; Odival FaccendaIV; Lourdes Conceição MartinsV; Lígia de Fátima Nóbrega Reato,, Iron defici, 2012/01/01

As I get ready to open the doors of VitaLab Wellness, my new med spa and wellness lounge, I thought it would be a great time to share some foundational tips on skincare.

At VitaLab we will be offering treatments that will leave you glowing from the inside and out. My new nurses are skilled in injectables such as neurotoxins (botox), and we specialize in non-invasive, non-toxic, regenerative skin treatments such as microneedling and Red Light Therapy. If you aren’t following us yet on social media, please sign up to get the latest information on the grand opening and specials and discounts @VitaLabWellness on Instagram and Facebook or check out the website here www.vitalabwellness.com

In the meantime, here are important fundamentals for better skin.

Our overall health and the quality of food that we eat is often reflected on the outside. Your skin is the largest organ of your body, and it requires proper nutrition to look and function its best. Taking care of yourself on the inside is crucial if you want to look your best on the outside. Keep reading to learn about key nutrients that will help unlock your skin’s radiance.

What Causes Poor Skin?

There are a number of reasons your skin may not be looking its best. Some of these are:

• Nutrient Deficiencies: A pale or sallow complexion may indicate an iron, zinc, vitamin B12, or vitamin B6 deficiency. We recommend testing for these deficiencies and working with a practitioner to resolve nutritional shortcomings. Additionally, antioxidants such as zinc, selenium, and vitamins A, C, and E, are essential in your diet for fighting off free radicals, which age your skin. If your skin is dry, it may be a sign that you lack protein, which forms the building blocks of our skin and bodies. Fatty acids are also crucial for supporting moisture and skin health.

• Poor Diet: Eating too many processed foods or drinking alcohol in excess will affect the texture and appearance of your skin.

• Weather: It is common to experience dryness as the weather cools down.

• Hormonal Changes. Hormones are often to blame for many skin issues. If you are struggling with oily or acne prone skin, this may be due to an excess of androgen hormones, such as testosterone. This may cause your skin to overproduce oil, creating an environment for bacteria and acne to grow. People who menstruate may also feel skin becomes more sensitive and reactive around the time they get their period. This is due to fluctuations of the hormone estrogen throughout your body. Tracking your cycle can help you prepare for these changes. Stress hormones, like cortisol can cause flare ups in your skin as well. Existing skin conditions like acne, eczema, or psoriasis tend to worsen when stress is high.

Top Foods for Healthy Skin

What you eat has a significant impact on the appearance of your skin. Getting the right nutrients is crucial to keeping it strong and youthful.

Foods with high-quality protein, healthy fat, and antioxidants will feed your skin well. Avoiding foods that are highly processed, high in sugar, and limiting alcohol is also key, as these have been associated with increased effects of aging.

Here are some foods to add to your next grocery list for glowing skin:

• Salmon contains antioxidants, fatty acids, and high-quality protein — a winning combination for skin health. Since our bodies don’t produce fatty acids naturally, eating them helps to reinforce your skin’s barrier and keep it moisturized. You can also find these fatty acids in fish like mackerel and herring.

• Avocados are full of healthy fats that will help you glow on the inside and outside. Studies with over 700 women have found that high consumption of healthy fats, like those found in avocados, is associated with plumper, more youthful skin. Also, avocados contain powerful antioxidants like vitamin C & E, which help your skin build collagen and protect it from oxidative damage.

• Sweet Potatoes are an excellent source of beta carotene, which helps protect your skin from sun exposure and prevents dry, wrinkled skin. This nutrient can also be found in spinach and carrots.

• Bell Peppers, Tomatoes, & Broccoli are all excellent sources of vitamin C, which is essential for your skin’s production of collagen—a protein that helps keep the skin firm and strong.

• Nuts & Seeds are excellent sources of omega-3 fatty acids. Think walnuts & sunflower seeds, which contain vitamins and omega-3s that can help reduce inflammation in your body, leading to a more even skin tone.

Supplements for Healthy Skin

Ideally, you want to get most of your skin-healthy nutrients through your diet. However, this may not be realistic for everybody at all times.

These supplements can be a helpful addition to support your skin:

• Vitamin E: This antioxidant helps stop the production of free radicals, which age the skin. Supplementing vitamin E daily is recommended, as it can be difficult to find in foods.

• Vitamin C: As we know, this vital antioxidant helps our skin with collagen production. It also plays a role in cells that control skin pigmentation (melanocytes), making it a helpful ingredient to address skin discoloration.

• Vitamin D: Studies have found that vitamin D is protective against the skin-damaging effects of free radicals, and it also reduces inflammation.

• Collagen: As the body’s most abundant protein, supplementing collagen can help the skin’s regeneration process. Collagen supplements come in many forms: powder, liquids, and capsules, and in bone broth.

• Probiotics: Also found in fermented foods, probiotics are essential for maintaining immune and gut health. They play a role in mitigating numerous inflammatory conditions, such as acne, rosacea, eczema, and premature aging from UV damage:

• Omega-3 Fatty Acids: These are found in fish oil, supplements which have been found to help against inflammatory and autoimmune conditions affecting your skin, such as psoriasis.

Products & Lifestyle for Healthy Skin

It is also important to make conscious choices about what our skin comes in contact with. Many cosmetics and lotions contain skin irritants that can cause issues like acne and dryness.

This database will help you find products with clean ingredients that suit your skin.

If you are suffering with dry, dull, acne prone skin or more, working with a health practitioner who knows your health history can help get to the root cause. Together, we can review your specific lifestyle habits and get proper hormone testing to rule out any imbalances that may be affecting your skin’s health.

Reach out to us today, and be sure to follow VitaLab Wellness to stay abreast of all things beauty and skincare. Let’s get you back on the path to healthy and vibrant skin!

References:

Cao C, Xiao Z, Wu Y, Ge C. Diet and Skin Aging-From the Perspective of Food Nutrition. Nutrients. 2020 Mar 24;12(3):870. doi: 10.3390/nu12030870. PMID: 32213934; PMCID: PMC7146365

Enrico Carmina, Brigitte Dreno, W Anne Lucky, W George Agak, Anuja Dokras, Jin Ju Kim, Rogerio A Lobo, Fahimeh Ramezani Tehrani, Daniel Dumesic, Female Adult Acne and Androgen Excess: A Report From the Multidisciplinary Androgen Excess and PCOS Committee, Journal of the Endocrine Society, Volume 6, Issue 3, March 2022, bvac003, https://doi.org/10.1210/jendso/bvac003

Hamilton , V. J. (2020, March). Are skin issues a sign of underlying nutrient deficiencies? Nutritionist Resource. Retrieved from https://www.nutritionist-resource.org.uk/memberarticles/skin-issues-as-a-sign-of-underlying-nutrient-deficiencies

Thomsen BJ, Chow EY, Sapijaszko MJ. The Potential Uses of Omega-3 Fatty Acids in Dermatology: A Review. J Cutan Med Surg. 2020 Sep/Oct;24(5):481-494. doi: 10.1177/1203475420929925. Epub 2020 May 28. PMID: 32463305.

Köpcke W, Krutmann J. Protection from sunburn with beta-Carotene–a meta-analysis. Photochem Photobiol. 2008 Mar-Apr;84(2):284-8. doi: 10.1111/j.1751-1097.2007.00253.x. Epub 2007 Dec 15. PMID: 18086246.

Nagata, C., Nakamura , K., Wada, K., Oba, S., Hayashi, M., Yasuda, K., & Takeda , N. (2010, May). Association of dietary fat, vegetables and antioxidant micronutrients with skin aging in Japanese women. The British journal of nutrition. Retrieved from https://pubmed.ncbi.nlm.nih.gov/20085665/

Evans JA, Johnson EJ. The role of phytonutrients in skin health. Nutrients. 2010 Aug;2(8):903-28. doi: 10.3390/nu2080903. Epub 2010 Aug 24. PMID: 22254062; PMCID: PMC3257702.

Umar M, Sastry KS, Al Ali F, Al-Khulaifi M, Wang E, Chouchane AI. Vitamin D and the Pathophysiology of Inflammatory Skin Diseases. Skin Pharmacol Physiol. 2018;31(2):74-86. doi: 10.1159/000485132. Epub 2018 Jan 6. PMID: 29306952

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Mary-Margaret Kober, Whitney P. Bowe, The effect of probiotics on immune regulation, acne, and photoaging, International Journal of Women’s Dermatology, Volume 1, Issue 2,2015, Pages 85-89, ISSN 2352-6475, https://doi.org/10.1016/j.ijwd.2015.02.001.

Prescription medications provide relief for various conditions and illnesses. For some people, they’re an important part of maintaining health and vitality. However, many come with the unwanted side effect of depleting your body of key nutrients.

Our bodies require sufficient vitamins and minerals to function properly– these micronutrients support healthy cell growth, immunity, and metabolism. In theory, we should get all the nutrients from the food that we eat. However, most North Americans don’t eat a balanced diet and despite advances in agricultural technology designed to enhance desirable traits such as size, growth rate and pest resistance, the nutritional quality of our food is diminishing. The unfortunate news is that certain prescription medications can exacerbate this nutrient deficiency even further.

Over time, nutrient deficiencies can cause unwanted symptoms, such as fatigue, brain fog and poor sleep. You may even develop another underlying condition caused by nutrient deficiency, resulting in more doctor’s visits than you’d probably like!

Thankfully, there are practical steps that can be taken to reduce the risk of nutrient depletion.

How Does Nutrient Depletion Happen?

Some medications simply suppress your appetite, such as adderall or vyvanse. Antidepressants, on the other hand, can make you crave more “junk” foods that contain scarce nutrients. Others impact the absorption of nutrients in the digestive tract, or accelerate their metabolism.

Medications can also increase urination and therefore flush nutrients from your body at a faster rate than normal.

Watch Out For These Symptoms Of Nutrient Deficiencies

Potential symptoms of nutrient deficiencies include, but are not limited to:

● Fatigue

● Weakness

● Poor sleep

● Changes in appetite

● Dry brittle hair and nails

● Dandruff and hair loss

● Pale skin, dry eyes and dark eye circles

● Poor digestion – diarrhea, constipation, bloating

● Tingling or numbness

● Irritability/moodiness/brain fog

Many of these symptoms can be associated with other conditions, or can be dismissed as fatigue from our busy lifestyles. But if you notice any of the above symptoms, it may be time to review the medications you’re taking with a healthcare practitioner.

So, Which Drugs Deplete Nutrients?

More than 66% of US adults take at least one prescription medication, and this number is increasing.

Here are some commonly prescribed medications that often lead to nutrient depletion:

• Antacids. Often prescribed for gastrointestinal (GI) disorders, antacids can be temporarily helpful for reducing uncomfortable heartburn by reducing stomach acid production. However, stomach acids also play a large role in your body’s absorption of nutrients. Research shows that long-term use of antacids deplete key vitamins like B12 and magnesium.

• Antibiotics. These tend to disrupt the gut flora, killing off “good” bacterias that are needed to absorb nutrients in food. It is common to see low levels of B vitamins, potassium, and biotin as a result of disruptions to the gut flora.

• Antidepressants. Prescribed to help with mood disorders, these medications can also cause changes to your appetite and food cravings. In turn, this will impact the quality of nutrients your body is getting. Selective serotonin reuptake inhibitors (SSRIs) have also been associated with folic acid depletion.

• Blood Pressure Medications. Prescriptions that lower blood pressure can also lower nutrients. For instance, beta blockers can disrupt the biological pathway of coenzyme Q10, which is essential for cellular processes. Diuretics are also commonly associated with deficiencies, as they increase urination, flushing out potassium, zinc, and magnesium at a higher rate than normal.

• Biguanides. These are used to improve glucose tolerance in patients with type 2 diabetes. They also tend to reduce the absorption of vitamin B12.

• Cholesterol lowering drugs. Often categorized as statins, these medications work by inhibiting an enzyme involved in the liver’s cholesterol production process. This enzyme is also crucial in the production of Coenzyme Q10, so deficiency is often an issue.

• Hormone Replacement Therapy. Certain hormonal prescriptions, especially those containing estrogen, have been found to deplete folic acid, magnesium, and B vitamins.

How To Prevent Nutrient Depletion From Prescription Medication

Now that we’ve covered some of the popular prescriptions associated with nutrient depletion, we can move on to prevention.

While in many cases these medications can be crucial, you also shouldn’t have to sacrifice your overall health to manage a condition.

1 – Eat a whole foods diet

Ensuring that you are getting enough nutrients through your food is key in avoiding nutrient depletion. Many nutrient deficiencies that people experience when they start a new prescription occur because they already had deficits in their diet. Make sure to eat:

• Fresh fruits and vegetables daily. Antioxidant rich berries, vitamin and mineral rich leafy greens, and nutrient dense complex carbs like sweet potatoes are all incredibly nutritious and very versatile.

• Quality meat and eggs. Aim for organic and pasture-raised, as these will have the most abundant nutrients.

• Healthy fats. Think olive oil, avocado oil, nuts, and fatty fish. These will keep you full longer and help curb junk food cravings.

2 – Address gut health

Proper nutrient absorption begins with the gut. It is not just how you eat that is important, but how well your body can digest and eliminate that food. You may not feel the benefits of your balanced diet if your gut health is lacking. We recommend:

• Working with a practitioner to get to the root of any gut related problems like poor digestion or absorption.

• Eating probiotic rich foods, such as yogurt or kefir, especially if you are taking pain medications, antibiotics, or oral contraceptives. This will help replenish the “good” bacteria that gets killed from these medications.

3 – Supplementation

Supplementation can be a great way to replenish nutrients lost as a result of medication, though it is important to work with a practitioner to determine the proper dosage for your needs.

IV therapy, which can offer a higher uptake of key vitamins and minerals, is often a good option to replenish leached vitamins and minerals. IV therapy bypasses the digestive system, allowing larger doses of nutrients to reach the tissues. People experience more dramatic, faster responses when IV therapy is used to correct nutrient deficiencies.

Addressing The Root Cause of Symptoms

While prescription drug use has become incredibly common in North America, it is important to be aware of the side effects that come with so many of them. And it’s important to note that prescription medication does not always have to be the answer, in fact it’s often just a band aid solution to manage a symptom rather than a plan for long term health.

Working with me can help determine if the prescription you are taking could be making other symptoms worse. As naturopathic doctors, we strive to find the root cause of our patients’ imbalances to get them back to their best state of health in the most natural way.

Your body needs crucial nutrients to function at its best; they are vital for energy, cognition, bone health, and more. Failing to replenish the nutrients lost as a result of medication may lead to further health complications down the road. Eating a balanced diet, focusing on gut health, and supplementing where needed will help ensure your health does not suffer as a result of your medications.

There is no reason to settle for suboptimal health! If you suspect your health is being impacted by medications, come in to review your medications and formulate a plan to get your health back!

Sources

Drake, V (2020), Ph.D.Linus Pauling Institute Oregon State University Retreived from https://lpi.oregonstate.edu/mic/drug-nutrient-interactions

Cass, H. (2019, May 22). A practical guide to avoiding drug-induced nutrient depletion. Nutrition Review. Retrieved from https://nutritionreview.org/2016/12/practical-guide-avoiding-drug-induced-nutrient-depletion/

Mathieu, L. (2018, January 22). Drug-induced nutrient depletion: The warnings not listed on your RX label. Coastal Pharmacy & Wellness – Compounding Pharmacy and Vitamins and Supplements Store in Portland, Maine. Retrieved from https://www.coastalpharmacyandwellness.com/drug-induced-nutrient-depletions-not-listed-on-rx/

Mohn, E. S., Kern, H. J., Saltzman, E., Mitmesser, S. H., & McKay, D. L. (2018, March 20). Evidence of drug-nutrient interactions with chronic use of commonly prescribed medications: An update. Pharmaceutics. Retrieved from

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5874849/

Morea, J. (2017, February 10). 6 ways to boost your nutrient absorption by improving your gut health. Medium. Retrieved from https://medium.com/@moreajamie/6-ways-to-boost-your-nutrient-absorption-by-improving-your-gut-health-2d2321189587

https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/?redirect=1

Many people looking to optimize their health will focus on vitamins, but minerals are equally as vital! Each cell in our body requires minerals, and without the correct levels they tend not to function optimally. We need minerals for maintaining a healthy gut, brain, and bones, as well as a strong immune system. Let’s dive into the importance of minerals and preventing imbalances.

What Are Minerals?

Minerals are not something our bodies make naturally– we obtain them through the food and water we consume.

There are two different categories of minerals: macrominerals and trace minerals.

Macro-minerals:

These include magnesium, sodium, potassium, calcium, chloride, and sulfur. Our bodies require larger amounts of these minerals, and if you eat a balanced diet this can be accomplished fairly easily.

Trace minerals

These are required in smaller amounts, but are also essential to cellular function. These include manganese, copper, iodine, zinc, and selenium. Trace minerals can also be obtained by eating a well-balanced diet.

Common Mineral Deficiencies and Imbalances

What happens to our bodies when we don’t get the essential trace & macro-minerals that we need? Some signs of mineral deficiency include:

• Weak bones

• Fatigue

• Weakened immune function

Here are five of the most common mineral deficiencies and their effects on our health.

Calcium deficiency

Calcium is a mineral commonly associated with strong bones and teeth. It also plays a role in the function of your blood vessels, muscles, nerves, and hormones. There are usually no noticeable symptoms of deficiency, as your body is able to regulate the amount of calcium in the blood. However, if left untreated, calcium deficiency can lead to more severe health problems such as osteoporosis. People with severe calcium deficiency may also experience muscle cramping, numbness and fatigue.

It is a good idea to eat a diet that includes calcium-rich foods such as nuts, seeds, and canned salmon with bones. Vegetables such as broccoli and kale also provide calcium. It can take a concerted effort to consume enough calcium – fewer than 10% of women over 50 get enough!

Iron deficiency

Iron is an important component of hemoglobin, which is a crucial protein that carries oxygen to your tissues. The symptoms of iron deficiency include feeling weak and tired often. When left untreated, iron deficiency can lead to anemia – a condition where the body does not have enough healthy red blood cells.

Eating a diet rich in meat, poultry, or fish is typically enough to prevent iron deficiency anemia. For vegetarians and vegans, supplementation is often recommended, but certain plant-based foods such as beans or lentils can be sources of iron.

Magnesium deficiency

Magnesium is a crucial mineral for many (over 300!) bodily functions. Blood pressure, proper nerve function, energy metabolism, relaxation and protein production are all impacted by magnesium levels. A diet low in magnesium, certain medications and chronic health conditions like alcoholism may lead to a magnesium deficiency. Early signs of this include fatigue, weakness, restlessness and nausea, and can lead to symptoms of numbness and muscle cramps.

I recommended eating magnesium-rich foods such as legumes, nuts, and leafy greens like spinach. Supplementation is also recommended, however, speak with your provider for proper guidance.

Potassium deficiency

The mineral potassium is an electrolyte needed by enzymes that help your body turn carbohydrates into energy. It also plays a role in heart function and nerve signals. Symptoms of a deficiency include weakness, fatigue, muscle cramps and arrhythmia. It can present as constipation, bloating, or abdominal pain.

Good sources of potassium are fruits and vegetables, such as bananas, avocado, and dark leafy greens. Other good sources are orange juice and nuts.

Zinc deficiency

Zinc is necessary for protein synthesis, immune system function, and wound healing. Not getting enough can cause loss of appetite, taste, or smell. Lack of zinc also tends to decrease the immune system’s function.

The best sources of zinc are found in animal foods such as oysters, red meat, and poultry. Other sources include beans, lentils, whole grains, and dairy products.

What Causes Mineral Imbalances?

Ideally, we should be getting all of our required minerals through the diet we consume. However, there are complex reasons why many people are at risk for mineral deficiency:

• Poor soil quality. The mineral content of our food is directly dependent on the soil that it is grown in. Unfortunately, our soil today is lacking due to modern processes of irrigation, fertilization, and harvesting methods that disrupt the interactions between plants and soil fungi and reduce their absorption of nutrients. Thus, even somebody eating a healthy diet of whole foods and plants may have difficulties obtaining adequate nutrients.

• Poor diets. In contrast, a person eating a diet high in refined carbohydrates, sugar, and alcohol will have an even harder time obtaining nutrients. The popularity of ultra-processed foods is a major source of nutrient deficiencies in North America. Eating too few calories can create deficiencies as well.

• Medications. Certain medications can deplete the body of essential minerals. This includes diuretics, which can cause loss of sodium, potassium, and magnesium. Antacids, painkillers, as well as hormonal contraceptive pills can all lead to imbalances as well.

• Stress. Whether physical or emotional, when our body is in a state of stress we lose out on zinc and magnesium. If that’s not enough to motivate you to get back into your yoga practice, stress also influences how well minerals are absorbed by our bodies when we eat!

• Fluid loss. Losing a lot of fluids, through vomiting or sweating excessively, can impact levels of potassium, magnesium, and calcium.

Ensuring Optimal Mineral Intake

If you are experiencing any of the above symptoms of mineral deficiency, talk to a holistic healthcare practitioner who can run a lab test to check for deficiencies. They may recommend ways to boost your macro mineral and trace mineral consumption.

Here is what I typically recommend:

• A healthy diet. Eating a diet centered around whole foods (ideally, locally raised and organic) is the best way to prevent nutrient deficiency. Dark leafy greens, vegetables, fruit, nuts, legumes, and lean proteins are especially nutrient-dense, so choose these over processed foods as often as you can.

• Supplementation. At times, nutrient deficiencies cannot be addressed through diet alone. This is where supplements can help – your healthcare provider will determine the frequency and dosage that is best for your needs. It is important to follow these instructions because excessive intake of certain supplements can actually be harmful to your health.

• Lower stress, sleep well, exercise! We know that stress negatively impacts the way our bodies absorb nutrients and minerals, and our bodies require adequate sleep in order to function at their best. It is important to establish healthy stress-mitigating routines into your life to ensure proper nutrient absorption. This will look different for everybody, but some suggestions are a quick walk in nature, a daily yoga practice, or even simply reading before bedtime.

Our bodies need certain amounts of both trace and macro-minerals to function properly. A poor diet, poor soil quality, and stress are all factors that can lead to deficiencies. This causes our bodies to become depleted and not work at their best performance. As we saw, some of the symptoms of common nutrient deficiencies can be life-disrupting.

However, with a robust diet consisting of whole, organic foods, supplementation where needed, and healthy stress management tools, nutrient deficiency can be prevented. Reach out to review any symptoms you’re experiencing and we’ll help you get back to optimum health!

References

Colino, S., & Foglia, L. (2022, May 3). Fruits and vegetables are less nutritious than they used to be. National Geographic. https://www.nationalgeographic.co.uk/environment-and-conservation/2022/05/fruits-and-vegetables-are-less-nutritious-than-they-used-to-be

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Schubert, C., Guttek, K., Reinhold, A., Grungeiff, K., & Reinhold, D. (2015, November 16). The influence of the trace element zinc on the immune system. Degruyter. https://www.degruyter.com/document/doi/10.1515/labmed-2015-0060/html

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