Category: Body Signs

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.
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?

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.
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?