Category: Nutrition

Body Signs, Nutrition

The Body Signs Series #5 – Dark Circles 

Miranda

We often think that dark circles are due to lack of sleep, but that is not the only cause. 

They could be due to genetically inherited thin, pale skin under the eyes which makes dark circles a lot more prominent.

Dark circles could also point towards hormone fluctuations (our skin becomes paler during menstruation and pregnancy), dehydration or immune conditions such as eczema and allergies (both food and seasonal).

In fact, dark circles are also known as allergic shiners because allergies can cause blood vessels to become congested and blood to pool under the eyes. Dairy intolerance, in particular, has been associated with dark circles under the eyes, along with other common allergens such as nuts, shellfish, soy, yeast, pollen, mold and dust mites.

And of course, dark circles could also be signs of the following #nutrient needs:

👉Iron deficiency can lead to pale skin and makes the area around the eyes look darker. It can also affect sleep quality, which in turn can exacerbate dark circles

✅Other signs of insufficient iron levels include fatigue, rapid heart rate, palpitations, cold intolerance, impaired immune function, spoon-shaped nails, cracks on the corners of the mouth, sore tongue and feeling out of breath with minimal physical exertion.

👉Vitamin B12, just like iron above, can lead to paleness and is also needed for red blood cell formation and, along with other B vitamins, energy production.

✅Other signs of B12 deficiency include tingling in hands & feet, memory challenges, mood changes, sore tongue, constipation, fatigue, muscle weakness, appetite loss and more.

👉Vitamin K is needed for healthy blood circulation and can strengthen veins & capillaries (and weak capillaries can result in blood pooling in the delicate area under the eyes).

✅Other signs of vitamin K deficiency include easy bruising, nosebleeds, bleeding gums, heavy menstrual bleeding and more.

✳️ The above are only some of the functions & deficiency signs of these nutrients. Our physiology is quite complex and many nutrients interact in multiple ways, so we should not view them in isolation.

✳️✳️ As always, it is recommended to check your #nutrient levels and speak with your healthcare provider before coming to conclusions and starting any supplementation.

Your body is talking, are you listening?

References

  1. Liebmann-Smith, J., Nardi Egan, J. Body Signs. New York, NY: Bantam Dell; 2008.
  2. Higdon J. Iron. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/iron. Published 2001, updated 2016. Accessed May 8, 2022.
  3. Higdon J. Vitamin K. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-K. Published 2000, updated 2014. Accessed May 8, 2022.
  4. Matozzo M. Vitamin Deficiencies That Could Make Dark Circles So Much Worse. SheFinds. https://www.shefinds.com/collections/vitamin-deficiencies-making-dark-circles-worse/. Published 2022. Accessed May 8, 2022.
  5. Higdon J. Vitamin B12. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-B12. Published 2000, updated 2014. Accessed May 8, 2022.
Nutrients, Nutrition

Chromium

Miranda

Chromium… what do we know about it? I recently did a functional nutrient test and my chromium levels were pretty low. I knew chromium is vital for blood glucose regulation (I make sure my grandma supplements with this for her diabetes and we’ve seen improvements), but I thought I’ll refresh my mind about this essential mineral.

First discovered in 1797, chromium is mainly known for its role in enhancing sensitivity to insulin and thus lowering blood glucose levels. It does have a few other functions related to its blood sugar balancing benefits, such as:

  • Carbohydrate & fat metabolism
  • Nutrient absorption 
  • Cholesterol synthesis
  • May lower blood pressure
  • May improve blood lipids
  • May enhance cognitive function
  • It could even improve mood

Chromium deficiency is rare, since it is found in many whole foods, especially in:

  1. Broccoli
  2. Turkey
  3. Beef
  4. Shellfish
  5. Liver
  6. Brazil nuts
  7. Brewer’s yeast
  8. String/Green beans
  9. Apples (with peel)
  10. Grapes

It may even be found in some beer & red wine products (chromium is present in grapes after all)!

Signs of insufficient levels include:

  • Elevated blood sugar & lipids
  • Elevated insulin levels
  • Glucose intolerance
  • Impaired coordination
  • Low energy
  • Anxiety (due to blood sugar imbalances)

Vitamin B3 and C can enhance chromium absorption. Iron & chromium compete for the same transport proteins in the body, although chromium supplementation does not seem to affect iron levels.

Always aim to get your nutrients from whole foods first. And test – don’t guess!

References

  1. Linus Pauling Institute – Chromium
  2. Harvard School of Public Health – Chromium
  3. National Institutes of Health (NIH) – Chromium
  4. Chromium: The Deficiency Series
  5. Fight Weight Gain, Alzheimer’s, and Diabetes With Chromium
Body Signs, Nutrition

The Body Signs Series #4 – Brittle Nails

Miranda

Do you often find your nails weak, thin, easy to break off or peel? Do they have ridges or lines? All of these could be signs of the following nutrient needs:

👉Dietary protein provides the building blocks (amino acids) necessary for keratin synthesis – a type of protein that makes up our nails, hair and skin.

✅Other signs of insufficient protein intake include slow wound healing, fine & brittle hair, decreased muscle strength, impaired immune function, fluid retention in feet & ankles, anxiety, poor concentration, joint pain, cravings and more.

✅Low intake of protein may not be the only reason for poor protein status – insufficient stomach acid and digestive enzymes can reduce the amount of protein our bodies absorb from our diet.

👉Iron, copper, zinc, and calcium which are all needed for healthy nails. Just like with protein, in order to absorb them we need sufficient stomach acid.

✅Other signs of mineral deficiencies include pale skin, tongue and gums, cracks in corners of mouth, kinky hair, weak bones, muscle cramps, high blood pressure, acne, poor vision, geographic tongue, loss of taste, diarrhea and more.

👉Essential fatty acids, which are needed for healthy cell membranes and may reduce nail brittleness.

✅Other signs of deficiency include acne, reduced visual acuity, dandruff, parasthesia and neuropathy, impaired memory, increased thirst, eczema, dermatitis, poor mental health and more.

The above are only some of the functions & deficiency signs of these nutrients, our physiology is quite complex and many nutrients interact in multiple ways, so we should not view them in isolation.

As always, it is recommended to check your nutrient levels and speak with your healthcare provider before coming to conclusions and starting any supplementation.

Your body is talking, are you listening?

Nutrients, Nutrition

Magnesium

Miranda

If you know me well, you probably know that I ❤️ magnesium! I love to use it for anything – from muscle soreness to headaches and anxiety… it is my miracle mineral 😁

I mean magnesium has over 300 functions in the human body, isn’t that Impressive?! Some of these include:

  • Cofactor for hundreds of enzymes 
  • Energy production
  • DNA and protein synthesis
  • Cell membrane structures
  • Bone health & structure
  • Glutathione (antioxidant) synthesis
  • Blood glucose and pressure regulation
  • Cell signalling
  • Wound healing
  • Muscle & nerve function

And yet many populations around the world do not meet the recommended daily intake according to research statistics. Luckily, magnesium is found in many whole foods, especially in:

  1. Brazil nuts
  2. Oat bran
  3. Brown rice
  4. Cashews
  5. Mackerel
  6. Spinach
  7. Almonds
  8. Swiss chard
  9. Beans

Deficiency in this mineral can produce wide-ranging signs & symptoms such as:

  • Muscle cramps
  • Fatigue & weakness
  • High blood pressure
  • Palpitations/irregular heart beat
  • Tremors, numbness & tingling
  • Loss of appetite
  • Nausea & vomiting
  • Personality/behavioural changes

Zinc supplementation and high fibre intake may impair magnesium absorption, whereas the active form of vitamin D can increase it. When magnesium is low it can also lead to low calcium levels.

Always aim to get your nutrients from whole foods first!

References

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Higdon J. Magnesium. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/magnesium. Published 2001; Updated 2019. Accessed February 24, 2022.
  3. DiNicolantonio JJ, O’Keefe JH, Wilson W. Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis [published correction appears in Open Heart. 2018 Apr 5;5(1):e000668corr1]. Open Heart. 2018;5(1):e000668. Published 2018 Jan 13. doi:10.1136/openhrt-2017-000668
Body Signs, Nutrition

The Body Signs Series #3 – Dry Skin

Miranda

Dry skin. Seems like a common problem which we often try to solve with lotions and potions… but sometimes hydrating your skin is not enough. For healthy, glowing skin you also need sufficient amounts of these nutrients:

👉Vitamin A, which plays a key role in skin cell proliferation & differentiation, photo protection (from UV light), and overall skin health.

  • It is also an important epigenetic regulator that influences the expression of hundreds of genes. 
  • Other signs of deficiency include acne, eyesight problems, gingivitis, bone & joint pain, skin hyperpigmentation, poor wound healing, psoriasis and more.
  • Zinc deficiency can impair vitamin A metabolism & function

👉Biotin, which plays a key role in the production of fatty acids that nourish the skin, as well as energy metabolism and cell membrane integrity.

  • It is also another potent regulator of genetic expression.
  • Other signs of deficiency include sore & reddened tongue, hair thinning and brittleness, slow cognition, seborrheic-like dermatitis and more.

👉Zinc, which can reduce skin inflammation and is needed for collagen production and wound healing.

  • And (no surprise here) this mineral also plays a role in regulating gene expression.
  • Other signs of deficiency include acne, poor vision, cracks in corners of mouth, geographic tongue, impaired wound healing, hair thinning and brittleness, loss of taste, weak nails, diarrhea and more.
  • Note: zinc, copper, iron & calcium all interact in each other’s absorption and metabolism.

👉Essential fatty acids, which are needed for healthy cell membranes, skin barrier integrity, protection from UV light, wound healing and reduction in skin sensitivity.

  • Remember, we have trillions of cells with fatty membranes and our brain is made up of nearly 60% fat, which makes healthy dietary fats an important component of our body’s physical structure.
  • Other signs of deficiency include acne, reduced visual acuity, dry hair, dandruff, weak nails, parasthesia and neuropathy, impaired memory, increased thirst, eczema, dermatitis, poor mental health and more.

✳️ The above are only some of the functions & deficiency signs of these nutrients, our physiology is quite complex and many nutrients interact in multiple ways, so we should not view them in isolation.

✳️✳️ As always, it is recommended to check your nutrient levels and speak with your healthcare provider before coming to conclusions and starting any supplementation.

Your body is talking, are you listening? 👀

References

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Angelo G. Vitamin A and Skin Health. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-A. Published 2012. Accessed February 15, 2022.
  3. Higdon J. Biotin. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/biotin. Published 2000, updated 2015. Accessed February 15, 2022.
  4. Higdon J. Zinc. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/minerals/zinc. Published 2001, updated 2019. Accessed February 15, 2022.
  5. Angelo G. Essential Fatty Acids and Skin Health. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/health-disease/skin-health/essential-fatty-acids. Published 2012. Accessed February 15, 2022.
Nutrients, Nutrition

Vitamin D

Miranda

This is probably one of my favourite vitamins and one I struggle with personally the most. Having tanned skin, spending most of my time working from home and having two genetic SNPs (polymorphisms) in my vit. D receptors means that often my levels are sub-optimal – even with supplementation!

In fact, the moment I stop supplementing my vitamin D levels drop to deficiency or even “severe deficiency” levels (yup, just did my blood test a couple of weeks ago after taking a break from supplements and, surprise-surprise, my levels were so low my doc told me to get a D injection asap).

But more than just being classified as “deficient”, when my levels are low I begin to feel really fatigued, my mood is low, I struggle to focus and my muscles feel achy with minimal exertion. Why does this sun vitamin have such wide-reaching effects? Simply because it is essential for so many bodily functions, including:

  • Calcium & phosphorus balance 
  • Bone health
  • Hormone health
  • Immune function
  • Cardiovascular function
  • Nervous system function
  • Cell differentiation (& cancer prevention)
  • Insulin production & glucose tolerance
  • Blood pressure regulation
  • Gene transcription & regulation of hundreds of genes*

*As you’ll find out in the Younger You book, vitamin D is a powerful DNA methylation adaptogen and an active demethylating nutrient, ensuring the right genes get turned on.

This fat-soluble vitamin is made in our skin and can be found in small amounts in:

  • Salmon
  • Mackerel
  • Sardines
  • Egg yolk

It’s best to assess vit. D status through a simple blood test and be aware that deficiency can produce profound signs & symptoms such as muscle & back pain, muscle weakness, high blood pressure, muscle cramps, achy bones & decreased bone density, insulin resistance & blood sugar imbalances, poor cognitive function, increased risk of infection (including viral infections), dysregulated & overactive immune function (autoimmunity) and the list can go on and on.

So do make sure you spend enough time out in the sun (15-30 mins will do) – it’s the quickest way to boost your vit. D levels!

References

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Higdon J. Vitamin A. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-D. Published 2022. Accessed January 26, 2022.
Body Signs, Nutrition

The Body Signs Series – #2 Muscle Pain & Weakness

Miranda

Are your muscles weak & achy, even if you haven’t exercised recently? Then you may consider checking your nutrient levels because:

  • Vitamin D is needed for muscle fibre (especially fast-twitch fibres) and cell protein synthesis, as well as optimal immune function, hormone & heart health. It is also an important epigenetic regulator that influences the expression of hundreds of genes. Other signs of deficiency include myofascial back pain, loss of muscle strength, bone tenderness & pain, hypotonia (poor muscle tone) and joint pain. Vitamin D deficiency is also associated with accelerated ageing (btw did you know you can actually REVERSE ageing?).
  • Thiamin (vit. B1) is needed for the clearance of lactic acid and thus B1 deficiency can lead to muscle pain due to lactic acid build up. It is also needed for optimal function of the nervous system and so insufficiency can contribute to neurological pain and reduced signalling in muscle cells. Other signs of thiamin deficiency include glucose intolerance, tingling and numbness, increased heart rate, poor cognition (memory, confusion), poor coordination, burning feet syndrome, abnormal reflexes and more.
  • Dietary protein provides the building blocks (amino acids) necessary for muscle synthesis, amongst many other functions such as hormone & immunoglobulin production. Low intake of protein may not be the only reason for poor protein status – insufficient stomach acid and digestive enzymes can reduce the amount of protein our bodies absorb from our diet.

Of course, there are many other reasons why we may have achy, wobbly muscles. These include accelerated ageing, active viral infection (fever, etc.), chronic fatigue syndrome, thyroid, autoimmune & neuromuscular conditions, prolonged bed rest and certain medications.

P.S.

If possible, always check your nutrient status and speak with your healthcare provider before starting any supplementation.

Your body is talking, are you listening?

Body Signs

The Body Signs Series – #1 Cracked Tongue

Miranda

Have you ever thought how impressive and intelligent our bodies are? Constantly ticking away, sensing and adapting to a whole host of internal and external inputs, and in the processes sending us a myriad of signs & clues about our state of health. Fascinating isn’t it?

In this new series of posts called ‘Body Signs’ we’ll learn how to decode our bodies’ messages from a nutrition perspective (and you’ll be surprised with some of the things we’ll uncover!) But why is learning to read our bodies important? Well, being aware of what is happening in our bodies can help steer our health in the right direction, ease our anxiety, motivate us to take better care of ourselves and build a better relationship with our bodies.

So let’s start with the tongue. It is often one of the first areas of the body to show signs of nutrient deficiencies. Although this sign may not tell us exactly what’s out of balance, it can help guide further assessments.

Both iron and B vits are necessary for energy production, hormone and neurotransmitter function, immune health and DNA repair. All of which are critical processes for our overall health.

Blood tests are usually used to determine iron deficiency, whereas B vitamin levels can be assessed either through blood (standard) or urine (functional) testing. The advantage of a urine test is that it tells us whether your body has enough nutrients to function optimally (vs. a set reference range on a blood test).

Of course, such assessments should never be viewed in isolation – there are a lot of tools we can use in combination to build a clear picture of our nutrition status (including these physical signs and biochemical assessments).

Your body is talking, are you listening?

Nutrients

Vitamin A

Miranda

Did you know that there are 13 vitamins essential for life? They are essential because each one of them serves a whole host of important functions in the body.

Take for example Vitamin A. It is needed for:

  • Eyesight
  • Immune function
  • Bone growth
  • Skin integrity
  • Reproductive health
  • Optimal gene expression
  • Red blood cell production

This fat-soluble vitamin is found in animal foods as preformed vitamin A and in plant foods as its precursor – carotenoids.

Top sources include:

  • Beef liver
  • Eggs
  • Butter
  • Sweet potatoes
  • Pumpkin
  • Carrots
  • Dark coloured veggies (spinach, kale, collards, etc.)

Vitamin A status can be tested through a simple serum (blood) test and deficiency can produce notable symptoms such as vision problems, poor immune function, skin and hair conditions, thyroid dysfunction + more (we’ll explore some of those in our Body Signs series).

Zinc and iron deficiencies are often associated Vitamin A deficiency (zinc is needed for vit. A metabolism, whereas vit. A is needed for iron metabolism).

For optimal absorption consume vitamin A and carotenoid-rich foods with healthy fats.

References:

  1. Lord R, Bralley J. Laboratory Evaluations For Integrative And Functional Medicine. Duluth, Ga: Genova Diagnostics; 2012.
  2. Higdon J. Vitamin A. Linus Pauling Institute. https://lpi.oregonstate.edu/mic/vitamins/vitamin-A. Published 2022. Accessed January 7, 2022.
Nutrition

Calorie Counting – Is It Really That Important?

Miranda

The short answer would be ‘it depends’.

If you have had even the tiniest of experiences in weight loss or ‘toning’ your body (i.e. building muscle) you would have been told to stick to your daily calorie target. You would also have been told about the concept of ‘calories in’ vs. ‘calories out’. In order to lose weight the calories consumed should be less than the calories used up.

Although this concept is very true and correct, simply looking at calories is not automatically going to give you good health (even if you’re achieving your fitness/weight loss targets!).

Calories post

Why is that? Because each calorie has its own nutritional value. That means that, depending on its source, a calorie will have a different composition of nutrients (protein, carbohydrates, fats, vitamins, minerals and water). And so calories from fat will function differently in the body compared to calories from sugar.

Sugar, the simplest form of carbohydrates, requires very little digestion and goes straight into the bloodstream. Now, the body can only process the sugar at a certain rate and it also has a limit as to how much sugar should be circulating in the blood. Too much sugar in the blood can cause a range of serious metabolic derangements in the body and so our bodies try really hard to remove excess sugar from the bloodstream (in fact, our bodies work best when we have less than 1 teaspoon of sugar circulating in the bloodstream). And so the body will first use as much sugar as it can for energy and then the rest will be stored as fat.

Blood sugar

On the other hand, calories from fats are released more slowly because fats take longer to digest and absorb (some say up to 8 hours!). This allows the body to use up the energy released from the fats in small batches, avoiding the flood of energy which then has to be stored as fat.

To make things more complicated, it is not just about the macronutrients (those required in large quantities) – proteins, fats and carbohydrates. We can think of these macronutrients as the fuel and building blocks of the body. However, it is the micronutrients (vitamins and minerals) which act as the gears that enable the body to use the fuel and function properly. Thus, a calorie which contains mostly macronutrients but little or no micronutrients is also of little use to the body.

And so we go back to the beginning – not all calories are made equal. If you’re just interested in weight loss, eating anything within your calorie target could still help you lose weight. However, in addition to losing weight you may also deplete the body of the vital minerals and vitamins, the gears of the body, which affect how your body functions and ultimately your health!

Oh, by the way, did you also know that calories from different food sources are burnt differently? We’ll talk about this and the various factors which affect how we burn calories in part 2 of this post. Stay tuned!