Tag Archives: Iron

Got Fatigue?

NutrientFatigueJacquie Eubanks RN BSN

Often linked to lifestyle, stress, modern technology, and medical conditions, tiredness is one the most common health problems we face today. Normal sleepiness occurs at regular intervals following a circadian rhythm that signals the onset of sleep. Abnormal sleepiness, associated with the inability to stay awake at inappropriate times, is a complex physical, physiological or psychological issue that can be exacerbated by disrupted sleep, illness, and current societal pressures. While tiredness is often used to describe both sleepiness and fatigue, they are two separate and distinct conditions, and your health depends on recognizing the difference.

Fatigue is defined as a sustained and overwhelming sense of exhaustion, and decreased capacity to function at the usual level. Although chronic fatigue is not normally accompanied by excessive daytime sleepiness, fatigue needs to be taken seriously, as it’s an indication that your body is unable to keep up. While exercise is recommended to help those who are tired, it can exacerbate chronic fatigue, which requires rest, in addition to sleep.

Certain medications and medical conditions, including anemia, diabetes, obesity, adrenal fatigue, thyroid dysfunction, and more, can all deplete energy stores. Anxiety, depression, and insomnia are certainly aggravating factors. Add in lifestyle behaviors such as too much alcohol and caffeine consumption; as well as excessive or non-existent exercise, insufficient relaxation time, poor quality sleep, and our 24/7 seemingly sleepless world; and we have a recipe, not only for weariness, but for reduced quality of life.

Good nutrition is often overlooked as a defining factor for poor energy stores. Caffeine and energy drinks may provide a short-term energy boost. However, it’s proper nutrition and a balanced diet that supplies the daily energy reserves to support bodily function, physical, emotional, and psychological health, and overall wellbeing.

Eating strategies to help maximize energy levels:

Eating smaller, more frequent meals helps to fuel a healthy metabolism and prevent unwise snacking. As the brain has limited energy reserves, providing a steady supply of healthy nutrients supports focus and cognitive function.

In addition to smaller meals, healthy snacks help bridge the gap until the next meal. A handful of nuts, unflavored yogurt, or a piece of fruit may be all you need to ward off sluggishness.

Caffeine is a useful stimulant that can increase alertness. However, to take advantage of its energizing effects caffeine should be used wisely. Too much caffeine can result in insomnia, especially for the caffeine-sensitive or when consumed late in the day or evening.

Hydrating with water or unsweetened tea is often all it takes to keep your energy levels constant. One of the first signs of dehydration is fatigue, so drink up throughout the day and especially before, during and after exercise.

The amount of alcohol consumed determines the effects. One glass of wine or beer has a stimulant effect, but when more is consumed it acts as a depressant, slowing vital functions. These sedative effects that may help one fall asleep faster. However, alcohol disrupts sleep homeostasis and can impair sleep function, resulting in insomnia.

Ease up on sugar consumption. Sugar will cause blood sugar to spike and then crash, causing energy levels to plummet. Sweet cravings signal low blood sugar. An apple with almond butter or a handful of almonds may be all that’s needed to stabilize blood sugar levels.

Five nutrients your body needs to sustain daily energy levels:

B vitamins:  Your body needs carbohydrates, fats, and proteins from foods for energy. Often referred to as energy nutrients, all B-complex vitamins aid the natural processes your body uses to convert dietary carbohydrates and fats into fuel or glucose. Your body needs B vitamins to convert dietary energy into ATP, which transports chemical energy within the cells for metabolism.

Magnesium: Magnesium plays a critical role in cellular energy metabolism. In fact, all enzymes that utilize or synthesize ATP require magnesium. ATP, which provides the energy for most metabolic processes, exists primarily as a complex with magnesium.

Iron: Fatigue is the first symptom of iron deficiency, which the World Health Organization (WHO) defines as the number one nutritional disorder worldwide. Although low levels of iron can affect men and women of all ages, it often occurs in premenopausal women. Iron supplementation should only be taken under the advisement of a healthcare practitioner.

L-theanine: Believed to increase alertness and improve memory, L-theanine helps to boost energy levels, decrease stress and anxiety, and boost T cell production, which can be a low in those with chronic fatigue syndrome.

Omega-3 fatty acids: The body requires healthy fats for proper growth and development, as well as normal brain function. Deficiency in omega-3’s can result in low energy, memory issues, depression and a weakened immune system.

Above all, to support energy levels and fight tiredness, work towards getting regular adequate sleep, include energy boosting foods such as spinach, nuts, yogurt and fatty fish, avoid dehydration by drinking adequate amounts of water, and get twenty to thirty minutes of exercise daily.

Professional Supplement Center carries these and other high quality supplements to support cellular energy production and overall health:

B-Complex with...B Complex with Metafolin® by Douglas Laboratories: This comprehensive B vitamin complex provides all the essential B vitamins, as well as intrinsic factor, a nutrient necessary for optimal B 12 absorption. Gluten, soy, yeast, dairy, artificial ingredient free, Non-GMO formulation.

 

End Fatigue Daily...End Fatigue™ Daily Energy B Complex by Integrative Therapeutics®: This ultimate blend of B vitamins provides high level support for all day energy, and healthy blood, brain and nerve cell function. End Fatigue™ is especially helpful when under stress or to maintain mental alertness when fatigued. Gluten, soy, dairy, wheat, yeast and artificial ingredient free, vegan formulation.

 

Mag Complete ...Mag Complete by Complementary Prescriptions: This key formulation blends four forms of magnesium for optimal absorption and utilization in support of energy production and the maintenance of healthy nerve and muscle function.

 

L-Theanine 100 mgL-Theanine 100 mg by Integrative Therapeutics®: This naturally calming amino acid helps to reduce stress and promote a restful, relaxed state without diminishing daytime alertness. L-theanine has no significant side effects. Gluten, dairy, wheat, yeast and artificial ingredient free, vegan formulation.

 

NeuroNutrients with...NeuroNutrients™ with Iron by Neurobiologix: This complete bioavailable vitamin and mineral formulation provides high quality, balanced proprietary nutrients to support cellular energy production, and good physical and neurological health.

 

References:
Fatigue Definition. http://www.mayoclinic.org/symptoms/fatigue/basics/definition/sym-20050894
Why Am I Tired All the Time? Fatigue vs. Sleepiness. https://universityhealthnews.com/daily/energy/why-am-i-tired-all-the-time/
Eating to Boost Energy. http://www.eatright.org/resource/food/nutrition/healthy-eating/eating-to-boost-energy
Fatigue Causes Include Lack of 4 Specific Nutrients. https://universityhealthnews.com/daily/energy/fatigue-causes-include-lack-of-4-specific-nutrients/
Eating to Boost Energy. https://www.health.harvard.edu/healthbeat/eating-to-boost-energy
Important to recognize the difference between tiredness and fatigue. http://www.news-medical.net/news/2007/01/31/21652.aspx
8 Energy Boosting Foods to Keep You Alert. https://universityhealthnews.com/daily/energy/energy-boosting-foods-to-keep-you-alert/

Nutritional Concerns – Vegans and Vegetarians

vegvegannutritionJacquie Eubanks RN BSN

By now, many may know that a plant-based diet is considered one the best ways to protect health and guard against cellular aging and chronic disease. In the U.S., meat consumption is on the rise, even as the American Institute for Cancer Research, the World Cancer Research Fund International and the World Health Organization all recommend reduced and limited red and processed meat consumption. While vegans avoid all animal products, there are some vegetarian or semi-vegetarian diets that are largely based on plant foods, but allow for modest amounts of dairy and eggs and even an occasional bit of seafood or grass fed meat.

Some might argue that humans are omnivores who function best on a diet that includes both plant and animal foods. The Academy of Nutrition and Dietetics notes that an appropriately planned and balanced vegetarian diet can provide the nutrients to meet the body’s daily nutritional needs. To ensure a healthy plant-based diet, one must be educated in nutritional requirements, as an unbalanced diet may lack a number of important and essential nutrients.  To truly be healthy, a vegan or vegetarian diet requires more than processed meatless meals, pumpkin muffins, French fries, pasta, and empty calorie refined foods. Ideally, 8-12 daily servings of a wide variety of colorful plant foods is necessary to provide sufficient amounts of protein and micronutrients.

Getting sufficient critical nutrients can be a challenge in a vegan diet, so knowledge and meal planning are essential. To guard against nutritional deficiencies, a balanced plant-based diet must include sources of all micronutrients. Particular attention should be paid to vitamin B12, vitamin D, iron, zinc, calcium, omega-3 fatty acids and all the essential amino acids.

Good reasons to load your plate with greens and veggies:

  • According to the Journal of the American Medical Association, a plant-based diet is one the best ways to naturally lower blood pressure. The Harvard School of Public Health concurs and suggests that a diet loaded with fruits and vegetables can help control hypertension, lowering the risk of heart disease and stroke.
  • Almost 400 million Americans now have type 2 diabetes and that number is expected to rise to 600 million by 2035. Type 2 diabetes is largely preventable with a healthy whole food diet and exercise. Research suggests a plant-based diet is one of the best forms of diabetes prevention.
  • Harvard researchers have found that those who average eight or more servings of fruits and vegetables daily lower their risk of having a stroke or heart attack by 30%.
  • Vegetarians tend to consume fewer calories, helping to support normal weight. Opting for more fiber-filled vegetables, fruits and whole grains in lieu of meat, leads to a lower overall caloric intake and helps to keep you feeling satisfied on fewer calories. Weight loss occurs naturally when less sugar and more whole foods are consumed.

The USDA guidelines suggest that everyone integrate more meatless meals, that revolve around vegetables, whole grains and fruits, into their weekly meal plans. In adopting a vegan or vegetarian diet, it’s essential to know how to increase not only your intake and but also the absorption of certain nutrients in order to avoid both short term and long term deficiencies. When one is considering going vegan or vegetarian, it may help to meet with a healthcare practitioner, dietician or nutritionist to learn about meal planning, especially when one has a medical condition or is looking to lose a significant amount of weight. With adequate planning, a plant-based diet can exceed the healthfulness of non-vegetarian diets, especially the standard American diet. Be sure to do your nutritional homework and plan a healthful approach before jumping headlong into a vegan or vegetarian diet.

Vitamin B12 – B12 is particularly important for DNA, RNA and red blood cell production, as well as healthy nerve cell maintenance. B12 aids the release of energy into the cells, supporting movement and cognitive function, and supports cardiovascular health by removing inflammation-causing homocysteine from the blood. Found largely in animal products, B12 deficiency is common in vegans and vegetarians and can cause symptoms such as fatigue, nervousness, tingling in the extremities, and eventual nerve damage, if the deficiency is not addressed. In order to ensure sufficient amounts of B12 and minimize the potential risk of heart disease, vegans should eat fortified foods several times each day or consider a daily B12 supplement.

Iron – Iron is important for immunity, energy production, DNA synthesis and the transfer of oxygen throughout the body. Iron deficiency is the most common nutrient deficiency in the U.S., especially among premenopausal women and teenage girls. Iron is prevalent in a wide variety of plant and animal foods including meats, legumes, beans and grains. Although the most easily absorbed form of iron, known as heme iron, is primarily found in red meat, plant foods do contain significant amounts of iron, but in a less absorbable non-heme form. In addition, plant antioxidant compounds, such as polyphenols and phytates, can bind to minerals and inhibit the absorption of plant iron and zinc. Sufficient levels of Vitamin C can enhance the absorption of plant iron and overcome the inhibitors in plant foods. Although studies show that vegetarians have lower iron stores than non-vegetarians, by paying attention to a healthy, varied vegetarian diet, herbivores can keep their blood levels of iron within the normal range.

Zinc – There are many rich plant sources of zinc, including chickpeas, mushrooms and cashews. However, similar to iron, the body does not easily absorb zinc from plant-based sources. Evidence suggests that because of absorption issues, vegans and strict vegetarians may require a zinc intake up to 50% higher than meat eaters. Once again, these foods should be paired with vitamin C-rich foods to increase the absorbability this important nutrient.

Omega-3 Fatty Acids – Omega-3 fatty acids, such as EPA and DHA, are found largely in fatty fish. ALA is an omega 3 fatty acid that is found in plant products. Getting sufficient omega-3 essential fatty acids may be the ultimate challenge for vegans. Ground flax seeds and hemp seeds are two of the richest plant sources of ALA omega-3 fatty acids. As vegetarian diets are typically low in omega-3 and high in omega-6 fatty acids, the use of corn and blended vegetable oils, high in omega-6, should be minimized. Low levels of omega-3’s are associated with cardiovascular disease, depression, and other negative health consequences.

Complete Proteins – Protein is key to reduced cravings, muscle building, and healthy weight maintenance. All protein sources from meat to tofu contain different amounts of amino acids. Animal-based food sources contain all essential amino acids but plant-based protein may contain only a few. Eating a variety of plant proteins along with whole grains can ensure the proper intake of all essential amino acids. Deficiencies in essential nutrients can negatively affect the way the body can use protein.

Professional Supplement Center carries many high quality supplements specifically formulated to meet the nutritional needs of vegans and vegetarians:

B12 5000 LiquidB12 5000 Liquid by Pure Encapsulations – This convenient, pleasant tasting bioavailable form of vitamin B12 as methylcobalamin provides support for energy production and immune system health, as well as nerve and neurological function. Gluten and soy free, Non-GMO vegetarian formulation.

 

Vegan B-12 2500 mcgVegan Vitamin B12 2500 mcg by Deva Nutrition – These sublingual, fast dissolving lozenges provide bioavailable vitamin B12 as methylcobalamin. Each easy-to-take tablet provides 2500 mcg of B12 to ensure adequate intake. Gluten and dairy free, vegan formulation.

 

Vegan Omega-3 DHA...Vegan Omega-3 DHA-EPA 300 mg by Deva Nutrition – This high potency source of omega-3 essential fatty acids DHA and EPA is derived from a completely vegetarian source of microalgae grown in a controlled environment under cGMP guidelines to ensure the highest quality. Gluten free, 100% vegan formulation.

 

Wild Alaskan Salmon...Wild Alaskan Salmon Oil by Natural FactorsSAVE 20% Rich in omega-3 fatty acids, wild salmon oil has a naturally occurring nearly 1:1 ratio of EPA to DHA. Wild Salmon Oil is regularly tested for chemical residue and heavy metals to ensure a safe and pure source of fish oil. Wheat, dairy and yeast free formulation.

 

Vegan Chelated Iron...Vegan Chelated Iron 29 mg with added B12 by Deva Nutrition – This amino acid chelated supplement provides absorbable iron along with B12 without adversely affecting the gastrointestinal system. Gluten, soy and dairy free, vegan formulation.

 

Zinc Picolinate 25 mg by Country LifeZinc Picolinate 25 mg by Country Life – This supplement provides highly absorbable and bioavailable zinc in support of immune, prostate and overall health. Wheat, soy and dairy free, vegan formulation.

 

References:
Plant-Based Diets Facts and Myths: 6 things You Need To Know Before You Become a Vegetarian. http://www.medicaldaily.com/plant-based-diets-facts-and-myths-6-things-you-need-know-you-become-vegetarian-397574
Five Nutrients Vegetarian Diets Lack. http://www.vegetarianvoice.com/vegetarian-nutrition/7/five-nutrients-vegetarian-diets-lack/
Vegetarians & Lack of Nutrients. http://healthyeating.sfgate.com/vegetarians-lack-nutrients-3924.html
7 Reasons to Choose a Plant-Based Diet. http://health.usnews.com/health-news/health-wellness/slideshows/reasons-to-choose-a-plant-based-diet
Should You Eat The Same Thing Every Day? Why Food Variety Is Important. http://www.medicaldaily.com/should-you-eat-same-thing-every-day-why-food-variety-important-397547
Can A Vegan Diet Give You All You Need? German Nutritionists say ‘Nein’. http://www.npr.org/sections/thesalt/2016/09/12/492433069/can-a-vegan-diet-give-you-all-you-need-german-nutritionists-say-nein
Vitamin B12 (Cobalamin). http://umm.edu/health/medical/altmed/supplement/vitamin-b12-cobalamin
Iron. http://veganhealth.org/articles/iron

 

Nutrients for Healthy Hair

HealthyHairJacquie Eubanks RN BSN

 

 

Healthy looking hair is a good visual indicator of overall health. Hair is growing tissue, the health of which is positively influenced by proper nutrition and physical wellbeing and negatively influenced by stress, inadequate sleep, hormonal imbalances, smoking and dietary deficiencies. Similar to other bodily cells, hair requires care and nutritional support to remain strong, yet soft, manageable and vibrant. A balanced, nutritious diet including adequate protein, omega-3 essential fatty acids and B-complex vitamins is vital to fortify both the hair and the scalp. As well, inadequate nutrition will affect not only overall health but will strip your hair of its natural beauty.

We are born with approximately 5 million hair follicles, 100,000 of which are located on the scalp. While hair is simple in structure, its growth process is not. Each hair travels through four stages over a period of years as part of the growth cycle. The hair that we can see and touch is composed of cells packed with keratin, a protein rich in sulphurous amino acids. These cells rapidly die as the amino acids form chains and the hair is gradually pushed upwards through the hair shaft.

A steady supply of nutrients is needed to maintain normal, healthy hair growth during the lengthy growth phase. As the root receives nourishment and hormones from blood vessels, the living cells divide, grow and build the hair shaft, which eventually emerges through the skin. Along the way, oil glands moisturize the hair. From the beginning of growth to the falling out stage, each hair will pass through the anagen or growing phase, the catagen or regression phase, the telogen or resting phase and finally the exogen or shedding phase.

The growth phase lasts an average of 3 – 5 years and may sometimes last as long as 7 years. Because each hair may be at a different stage of the growth cycle, it’s normal to lose 50 – 100 hairs a day, as the individual hairs progress to their shedding phase. Once an old hair detaches from the follicle, a new one will begin to grow to take its place. How can you know if your hair is truly healthy? It’s shiny and smooth and has lots of elasticity. It detangles easily and sheds the normal amount.

Nutrients that enhance the health of your hair and scalp and help your hair reach its full potential include:

Protein – Necessary for cell growth and repair, protein boosts hair strength and helps to keep hair healthy. A diet that is too low in protein can result in dry, brittle or weak hair. Extremely low protein intake may result in hair loss.

B-complex vitamins -Biotin, niacin and cobalamin help to restore shine and thickness and protect against hair loss and brittle hair. B vitamins promote new hair growth and healthier texture, and protect against dryness, flaky scalp and breakage.

Iron – Too little iron is a major cause of anemia-related hair loss in women of child bearing age. When serum iron levels fall, the nutrient and oxygen supply to the hair follicle is disrupted, which can affect the hair growth cycle and result in shedding. Premenopausal women should ensure their diet includes iron rich foods, such as spinach, beans or seafood. A simple blood test can indicate iron deficiency. Consult your healthcare provider before supplementing with iron.

Vitamin C – Vitamin C aids the absorption of food-based iron, and supports the production of collagen, which strengthens the capillaries that supply nutrients to the hair shafts. Vitamin C can improve hair growth, prevent hair loss and promote thicker, healthier hair.

Vitamin D – In addition to addressing vitamin D deficiency, a vitamin D supplement is important for hair follicle cycling and may help to activate hair growth.

Vitamin A – The body uses vitamin A to make sebum, an oily substance created by our hairs’ sebaceous glands. Sebum acts as a natural conditioner, supporting the health of the scalp and preventing dryness and itchiness.

Omega-3 essential fatty acids – EPA and DHA not only support heart and brain health, they also regulate oil production and help to keep the skin, scalp and hair hydrated. Omega-3’s help to boost hair shine and prevent dry hair and flaky scalp.

Zinc and selenium – Zinc and selenium support hair growth and help to prevent hair loss and dry, flaky scalp.

Professional Supplement Center carries these and other high quality supplements to support and enhance the health of your hair:

Hair, Skin & NailsHair, Skin & Nails by Now Foods – This clinically advanced formula provides the nutrients that nurture the health of hair, skin and nails, including a patented and bioavailable form of solubilized keratin that helps to maintain full, lustrous hair. Gluten and dairy free, Non-GMO formulation.

 

Hair/Skin/Nails UltraHair/Skin/Nails Ultra by Pure Encapsulations – This formula provides key building blocks and proper nutrients that support skin elasticity and hydration, healthy hair, and nail strength. Gluten and soy free, Non-GMO vegetarian formulation.

 

BioSil® Skin, Hair, NailsBioSil® Skin, Hair, Nails by Natural Factors – This formula helps to thicken and strengthen hair, increase skin elasticity and strengthen nails. BioSil® aids in generating collagen by supporting the body’s own collagen producing cells. Gluten, soy and dairy free formulation.

 

Hair, Skin and Nails Plus Formula (82924-)Hair, Skin and Nail Plus Formula by Douglas Laboratories – This formula supplies beneficial amounts of the specific vitamins, minerals and botanicals that support the health of hair, skin and nails. Gluten, soy and dairy free formulation.

 

References:
6 Nutrients for Healthy Hair. http://www.health.com/health/gallery/0,,20734150_4,00.html
How hair grows. https://www.aad.org/how-hair-grows
What to eat for healthy hair. http://www.bbcgoodfood.com/howto/guide/what-eat-healthy-hair
Vitamins & Minerals For Hair That’s Healthier, Stronger and Shinier. http://www.huffingtonpost.com/2013/06/18/vitamins-minerals-for-hair-health_n_3451747.html
6 Supplements for Glowy Skin and Gorgeous Hair. http://www.everydayhealth.com/pictures/supplements-skin-hair/#05