Caffeine and its effects are a very common source of concern in the current day. Through all of the hustle and bustle of the modern world, caffeine has proved itself useful for many people at one point or another in their life. It is the most widely used central nervous system stimulant in the world. As of 2015, approximately 75% of children age 5 or older consume caffeine on a daily basis in the United States. Many people might stop and picture a 5-year-old drinking coffee in the morning before getting on the kindergarten bus– but that’s not the case! Caffeine is added to all kinds of beverages including sodas, teas, sparkling waters, and energy drinks marketed towards the younger generations. How does caffeine affect the body?

Caffeine is a part of a majority of people’s daily routines, especially in the United States. We all know someone (or maybe we are that someone) that cannot be spoken to until they’ve had their coffee! Coffee is commonly referred to as liquid gold or liquid energy, but how does it work?

Caffeine acts on the nervous system as well as the cardiovascular, renal, and respiratory systems. It blocks the uptake of a substance called adenosine. This substance is what builds up causing us to feel tired. For some people, caffeine can increase alertness, stimulate wakefulness, provide a prolonged ability to sustain intellectual activity, and decrease reaction times by blocking the uptake of the adenosine. These are the effects that draw the consumer in, but what if you knew that these effects might only be fleeting and could potentially leave you with some very unfavorable feelings in the future?

Anxiety is a condition affecting approximately 40 million American adults and 4.4 million children aged 3-17. Adults with anxiety disorders have been shown to react negatively to caffeine due to its role in affecting the hypothalamic-pituitary-adrenal axis (HPA axis). This system of the body regulates things like stress hormones and blood pressure, which directly affect how someone is feeling. For someone with an anxiety disorder, this can induce feelings of panic and even a panic attack. Because it blocks the uptake of adenosine and alleviates feelings of being tired, it can cause detrimental issues related to sleep and rest for many people. That crash you might feel after it wears off? That happens due to the rush of the adenosine finally being able to bind to those receptors making you feel very tired very fast. Not everyone experiences this, but many people do.

Sleep is the body’s way of restoring and repairing. This is the way in which we re-charge and perform necessary metabolic functions, especially those that repair and detoxify.  When it comes to anxiety and related conditions such as depression, sleep hygiene is very important. When sleep is off, hormone production can also be dysregulated including the stress hormone cortisol. Caffeine’s stimulatory effects can disturb sleep hygiene making repairing, detoxification, revitalization, and hormone balance difficult for the body to regulate. When these functions and processes are not being performed optimally, this can show up as issues such as brain fog and trouble concentrating, poor detoxification, skin issues, disruptions within the microbiome, hormone dysregulation, weight gain, and more.

Consuming caffeine should be limited to the beginning of the day and an appropriate amount. The full effects of caffeine are typically felt within 1 hour of consumption and can be felt for up to 6 hours following consumption.  This is why it is very important to be mindful of your caffeine consumption in relation to your desired bedtime if you are having trouble falling or staying asleep.

General amounts of caffeine in common beverages:

What is an appropriate amount of caffeine for the average person? The average person can consume up to 400mg per day of caffeine without any harmful side effects. Keep in mind that everyone is different and unique in their other environmental factors as well as their genetics. Children, those with heart conditions or heart disease, women who are pregnant or breastfeeding, those with chronic headaches or migraines, people with peptic ulcers or GERD, and those on certain stimulant medications and even some antibiotics should be very careful in regard to consuming caffeine.

Because children are smaller they are especially sensitive to caffeine compared to adults. Studies have shown that children are especially susceptible to the effects of caffeine in regard to immediate effects as well as how they might be affected as they get older. Because most children consume caffeine through the consumption of sugar-sweetened beverages such as sodas and teas, they are more likely to be overweight or obese into adolescence and adulthood when they consume these beverages on a regular basis. These beverages have empty calories, lack vitamins and minerals, cause inflammation from added sugars, colors, dyes, flavorings, and act as diuretics leading to increased urination and possible dehydration. It’s best for kids and adults alike to stick to water as their main beverage of choice!

What about genetics? The genetic component to how someone might process caffeine relates to what are called single nucleotide polymorphisms (SNPs). These polymorphisms are very common within human DNA. This means that single amino acids are altered in the DNA sequence. These SNPs can be beneficial in some ways, but also harmful depending on the SNP as well as other factors such as diet, lifestyle, stress, etc. The CYP1A2 gene plays a role in the body’s ability to process exogenous substances including aflatoxin B1, acetaminophen, and caffeine. Those who have an SNP in this gene might process caffeine at a much slower rate compared to the general population. This might look like someone feeling the effects of caffeine far beyond the general 6-hour window after consumption.

For those who have this SNP and do not know, this might manifest as anxiety, restlessness, trouble concentrating, insomnia, and other behavioral and psychological issues as well as physical ones. If you or someone you know is struggling with anxiety, sleep issues, trouble concentrating, trouble losing weight, or hormone imbalances consider eliminating caffeine from your diet to see how it might help.

Keep in mind that for those who consume caffeine on a regular basis, caffeine withdrawal might happen after they discontinue consumption of caffeine, typically one or two days after they stop. This might include headaches, drowsiness, irritability, nausea, and trouble concentrating. This typically improves as time goes on and resolves itself after a few days.

If you are looking to learn more about Caffeine and its effects on mental health or nutrition, call us at 201-488-6678!

References

ADAA. (2021, April 21). Facts & Statistics. adaa.org. https://adaa.org/understanding-anxiety/facts-statistics

CDC. (2021, March 22). Anxiety and depression in children: Get the facts. cdc.gov. Anxiety and depression in children: Get the facts

Institute of Medicine (US) Committee on Military Nutrition Research. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. Washington (DC): National Academies Press (US); 2001. 2, Pharmacology of Caffeine. Available from: https://www.ncbi.nlm.nih.gov/books/NBK223808/

Nemours. (2017, February 1). Caffeine. Nemours Kids Health. https://kidshealth.org/en/parents/child-caffeine.html

O’Neill, C. E., Newsom, R. J., Stafford, J., Scott, T., Archuleta, S., Levis, S. C., Spencer, R. L., Campeau, S., & Bachtell, R. K. (2016). Adolescent caffeine consumption increases adulthood anxiety-related behavior and modifies neuroendocrine signaling. Psychoneuroendocrinology, 67, 40–50. https://doi.org/10.1016/j.psyneuen.2016.01.030U.S. National Library of Medicine. (2021, July 2). Caffeine: Medline Plus. medlineplus.gov. https://medlineplus.gov/caffeine.html

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What’s hiding in your food? It is a question that has boggled the mind for generations. What was once simply a glance at an easy-to-read list of ingredients has become complex thanks to the addition of food additives. Food additives, despite their widespread use, are detrimental to the health of most people when consumed in the long term. Despite the growing body of research showing that food additives cause more harm than good in many situations, many countries continue to allow them to be used in the food supply. This includes things like artificial sweeteners, preservatives, flavor enhancers, and artificial colors and dyes. Let’s take a look into some of these categories and how they might be affecting your health and the health of your loved ones. 

Food additives are used to improve the taste, texture, color, smell, nutritional value, and shelf life of foods. These all sound like great benefits, right? Wrong! Many of these additives are detrimental to the microbiota that lives within our digestive system. These microbes are responsible for several essential functions including maintaining the integrity and health of the lining of the GI tract, maintaining a healthy immune system, synthesizing hormones, regulating blood sugar, and even protecting against heart disease — our #1 killer in both men and women in the United States.

Artificial sweeteners, also known to some as non-nutritive sweeteners, are one of the most common food additives. They are present in foods marketed for weight loss or as being sugar-free options for those with conditions such as diabetes. They are hundreds of times sweeter than sugar when compared gram for gram. They were once thought to be a healthier option as they were providing all of the taste without the calories or blood sugar spike. This, we now know, is not true. They have actually been shown to impair glucose tolerance when used consistently over time. 

One animal model showed that an 11-week exposure to either saccharin (Sweet N Low), sucralose (Splenda), or aspartame (Equal), was associated with impaired glucose control following this trial. This change in glucose control is a detrimental side effect, especially in those who are looking to use these products as a way to control their blood sugars. Similarly, researchers demonstrated that 8 weeks of exposure to artificial sweeteners equating to 2-3 diet sodas per day disturbed the gut microbiota and resulted in impaired insulin tolerance in rats. What does this mean for us as humans? Drinking diet drinks or sodas regularly may impair the gut microbiome to the point that insulin is not optimally tolerated resulting in issues with blood sugar, weight gain, inflammation, and even conditions such as heart disease and diabetes.

What is a better option for artificial sweeteners? Using natural sweeteners such as honey, maple syrup, and date sugar in moderation have more benefits nutritionally as well as at the biochemical level in the body. These are derived from naturally occurring whole foods and are much easier for the body to process. Stevia is derived from the Stevia plant, but often contains other sugar alcohols, starches, and natural flavors. A recently published study also demonstrated that Stevia, although derived from a natural source, may still disrupt health-promoting intestinal flora. Aim to eat sugars in their whole and natural forms where they are packed with fiber and other vitamins and minerals, such as fruits and vegetables. 

Flavor enhancers are used to magnify the flavor of foods and ingredients to make them stronger and more appealing to the consumer. Monosodium glutamate, also known as MSG, is a common flavor enhancer and is used largely in packaged and processed foods such as broths and flavoring mixes, boullions, and especially in Asian-inspired cooking and dishes. The presence of MSG in the standard American diet (SAD) along with the added fats in processed and packaged foods has shown to be a detriment to the health of those consuming these types of food products. 

MSG increases the savory taste effect of fats in the foods leading to an increased craving and biological want for these foods. Long-term consumption of foods containing MSG can alter a person’s sensitivity to a hormone called leptin. Leptin is the hormone that tells the brain “I’m full”. If sensitivity to this hormone is lost, overeating is bound to happen, and following that weight gain and lifestyle diseases that come along with it. Through its mechanism of action within the body, MSG also increases inflammation, impairs glucose tolerance, increases insulin secretion, and can lead to issues with the liver, kidneys, central nervous system, cardiovascular system, liver, and more. It’s best to steer clear of this additive by limiting processed and packaged foods as much as possible. Choose only packed and processed foods when needed and look for a shortlist of ingredients, all of which you can pronounce/ identify! 

Another major category of food additives is artificial colors (AFCs). Artificial colors are prevalent in almost all processed foods in the United States. They are found in cereals, soups, slices of bread, pickles, coffee creamers — everywhere! There is even one specific dye, Citrus Red #2, that is used specifically to color the skins of oranges. That’s right — they’re even in your fruits! They are heavily used in packaged foods marketed to children as the colors are more appealing to children as well as the parents. Are these artificial colors really that dangerous or are we ok to keep buying the kid’s favorite fruit loops cereal? 

Research has shown that artificial colors and dyes have detrimental effects on both children and adults. They have been shown to alter the gut microbiome and are correlated with issues such as IBS, ADD, ADHD, and more. The link between artificial food colors and gastrointestinal and neurological side effects goes back to the late 1970s and early 1980s. Some common reactions to food colors and dyes can be both allergic (immediate and deadly in nature), and non-allergic hypersensitivity (delayed reaction, non-life-threatening). The link between gut health and the effects of AFCs is somewhat of a ‘chicken or egg’ situation meaning that it is unclear still if the dyes are causing issues with the health of the GI or if weakened integrity of the gut lining allows dyes through and into the bloodstream where they cause immune reactions resulting in negative signs and symptoms. 

One study reported that children who were administered antibiotics early in infancy were significantly more likely to have ADHD-type symptoms than those children in the control group. As we know, antibiotics are great at killing off any bad or unwanted bacteria in the gut. Unfortunately, they also kill off the beneficial bacteria that produce things like neurotransmitters and short-chain fatty acids, absorb vitamins and minerals, and even synthesize some vitamins. 

This is why it is so important to eat a whole foods diet rich in fruits, vegetables, whole grains, nuts and seeds, beans, legumes, and lean meats. This way of eating allows for the microbiome to flourish. Good bacteria feed off of prebiotic fiber found in plant foods. If we take care of these good bacteria, they take care of us! They regulate our hormones including serotonin, melatonin, and insulin. They also play a major role in our immune system — keeping us strong and healthy. And lastly, they aid in weight management and reducing the risks associated with being overweight such as diabetes and heart disease. 

Making the switch to a whole foods diet can be daunting, but it will lead you to a longer, healthier, and happier life! If you are looking to make some changes but don’t know where to start, we are here to help! Contact us to get started on your path to wellness today! Together we can find what’s hiding in your food!

If you have mental or physical concerns contact specialized therapy at 201-488-6678 and contact The Functional Medicine centers for Personalized Care, LLC www.FxMedCenters.com at 201-880-8247.

References

Banerjee, A., Mukherjee, S., & Maji, B. K. (2021). Worldwide flavor enhancer monosodium glutamate combined with high lipid diet provokes metabolic alterations and systemic anomalies: An overview. Toxicology reports, 8, 938–961. https://doi.org/10.1016/j.toxrep.2021.04.009

Gultekin, F., Oner, M. E., Savas, H. B., & Dogan, B. (2019). Food additives and microbiota. Northern Clinics of Istanbul, 7(2), 192–200. https://doi.org/10.14744/nci.2019.92499

Pepino M. Y. (2015). Metabolic effects of non-nutritive sweeteners. Physiology & behavior, 152(Pt B), 450–455. https://doi.org/10.1016/j.physbeh.2015.06.024

Rinninella, E., Cintoni, M., Raoul, P., Gasbarrini, A., & Mele, M. C. (2020). Food Additives, Gut Microbiota, and Irritable Bowel Syndrome: A Hidden Track. International journal of environmental research and public health, 17(23), 8816. https://doi.org/10.3390/ijerph172388169

Stevens, L. J., Kuczek, T., Burgess, J. R., Stochelski, M. A., Arnold, L. E., & Galland, L. (2013). Mechanisms of behavioral, atopic, and other reactions to artificial food colors in children. Nutrition reviews, 71(5), 268–281. https://doi.org/10.1111/nure.12023

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What kind of diet is right for you? This is a question that I get asked by almost everyone who finds out what I do for a living, and rightfully so! There is so much confusion around what to eat and how to eat that many people simply don’t make any changes because they don’t know what approach is the right one. I call it analysis paralysis. 

Now, more than ever, people are bombarded with diet and health advice everywhere they turn. Instagram and YouTube have become hubs for influencers to promote the latest juice cleanse or skinny tea — but take a step back and think. If it was this easy wouldn’t everyone buy this tea/ gummy/ shake/ vitamin and be healthy? Let this serve as a reminder that you should only seek health advice from qualified and trained professionals who know you and your body. Everyone is different and has different needs, so make sure you are treating your body with the respect it deserves! 

Ok, so back to diet. Low carb, low fat, high protein, keto, paleo, whole 30, vegan, vegetarian — which one is right?!

The simple answer — none of them. 

You might be thinking, “MY neighbor lost 30 pounds on keto and she is feeling great so I want to do that!” Swap keto with any of the above diets and you likely know what I’m talking about.

Take a look at what they were eating before versus what they are eating now. Many of these styles of eating eliminate processed foods for one reason or another. They eliminate fried foods, foods high in saturated fat content, and add in more whole foods options such as fruits, vegetables, whole grains, nuts and seeds, high-quality fats and oils, and lean proteins. What do all of these foods have in common? They are anti-inflammatory!

Eating an anti-inflammatory diet is the basis of keeping the body in balance regarding inflammation, hormone balance, blood sugar regulation, managing cholesterol, and as a result of all of these things — weight. 

When we go from eating a Standard American Diet (SAD) rich in ultra-processed foods to one that eliminates packaged and processed foods we are steering clear of added colors, sugars, and preservatives that wreak havoc on the body and can really do some damage over time. See the last blog post linked here to learn more about specific food additives and their dangers. 

Here are my favorite 4 tips for reducing inflammation in your diet:

1. Eat the rainbow: Eating a diet rich in colorful fruits and vegetables is key for reducing inflammation and healing the body. I like to challenge my clients to make every meal as colorful as possible. Instead of an all-green salad of just lettuce and cucumbers add tomatoes, red onion, shredded carrot, nuts and seeds, berries, salmon, etc. The more color variety you get in your diet the more phytonutrients you are getting. What are phytonutrients? They are a category of chemicals made by plants that have beneficial effects on the human body. See the chart below for common phytonutrients and their functions within the human body! 

1. Know your oils! Olive oil is a good fat — it boasts heart-healthy Omega-3’s which can bring your good cholesterol up and the bad cholesterol down. Unfortunately, it is not that simple. Cooking with olive oil at high heat can actually destroy the beneficial part of the oil, leaving it oxidized and pro-inflammatory rather than anti-inflammatory. Instead, opt for using avocado oil when cooking and save your olive oil for salad dressings or drizzling over a dish once it has been cooked for extra flavor. Always go for color-pressed extra virgin oils and make sure it is in a dark bottle. Store away from heat and light. Don’t be afraid to water saute! Drizzle your oil after. 
2. Fiber is your friend! The average American consumes only 8 grams of fiber per day. Women should aim for a minimum of 25g and men 30g. What does fiber do that is so great? High fiber foods (fruits and vegetables, whole grains, beans and legumes, nuts and seeds) aid in keeping you full and satisfied, keeping blood sugars stable. Fiber works to balance hormones, feed those good bacteria in the gut, keep the digestive system clean and efficient, and can balance cholesterol levels. Fiber acts as a scrubber as it travels through the GI. It can attach itself to things like fats and toxins and escort them out of the body. Over time this purifies and aids in your body’s natural detox functions. We don’t need a skinny tea or a fancy supplement to do what our body is already designed to do! 

Aim for 10g of fiber at each meal or 8-9 per meal and some with snacks. Replacing a processed food snack such as pretzels with a whole food snack such as a cut-up bell pepper and your favorite hummus can make all the difference when reaching your fiber goals. Studies have shown that individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels.

If you are meeting your fiber goals, likely, you won’t have much room for other foods as fiber-filled foods are typically bulky and hearty (think whole grains, fruits, vegetables). I recommend seeing where you’re at with your fiber consumption and slowly increase a few grams every few days until reaching your goal! Increasing too much too soon can cause digestive issues. Make sure to drink plenty of water as well when adding more fiber to your diet. 

1. Portion your protein! The average American eats far more protein than their body needs. We do need protein for cell rejuvenation, building muscle and new tissues, essential vitamins and minerals, etc. What we don’t need is a 12oz piece of steak or 8oz of salmon in one sitting. Use a deck of cards as a guide for meat portions. Another great way to see how much your body might need is using the palm of your hand as a guide. The surface area of your palm is a more individualized way to see if your body might need more or less than the standard deck of cards. Try thinking of shifting your focus from meat being the main event of the meal and let the vegetables be the star. Use meat as a garnish and fill your plate with 75% vegetables and the rest whole grains/ beans and protein. You will quickly see how it can be easy to meet your fiber goals while still eating the foods you love regularly. 

If you are looking to dive into your nutrition and learn what kind of diet is right for you call us at  201-488-6678 to make an appointment! 

References 

Anderson, J. W., Baird, P., Davis, R. H., Jr, Ferreri, S., Knudtson, M., Koraym, A., Waters, V., & Williams, C. L. (2009). Health benefits of dietary fiber. Nutrition reviews, 67(4), 188–205. https://doi.org/10.1111/j.1753-4887.2009.00189.x

Linus Pauling Institute. “Macronutrient Information Center,” Oregon State University, Accessed March 19, 2012, from

http://lpi.oregonstate.edu/infocenter/phytochemicals/resveratrol/

Linus Pauling Institute. “Macronutrient Information Center,” Oregon State University, Accessed March 19, 2012, from

http://lpi.oregonstate.edu/infocenter/phytochemicals/soyiso/

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Nutritional Deficiency is subtle and can appear in many forms. Have you ever noticed little nuances in your body? These might be things that have just popped up over time, such as little marks on your nails or some bumps on the back of your arms or legs. In most cases, people attribute these things to be meaningless or feel silly for bringing them up to a health professional. They do, however, have a meaning! The body is always trying to tell us what’s going on inside by giving us visual cues on the outside. Let’s dive into some of the most common external cues of nutritional deficiency and what they might mean.

Nails are commonly affected by nutritional deficiency. This includes both the strength and integrity of the nail in addition to the appearance. Brittle nails that split or break easily might indicate that someone is not getting enough biotin in their diet. Biotin is a B vitamin, also known as B7, and plays an integral role in the strength of nails. It aids in the formation as well as the binding together of keratin. Keratin is a protein that is needed for strong nails and hair. 

Marks or ridges on the nails can be another indication of a nutritional deficiency. White marks, ridges (often referred to as Beau’s lines), and horizontal rigging may be an indication that someone might be deficient in zinc, B6, or protein. These are especially important to monitor in those following vegan or vegetarian diets. The physical shape of the nail can also be affected. In those with chronic iron deficiency, the nails can become spooned shaped where they curve like a spoon. 

The skin is one of the main forms of communication when it comes to knowing what is going on inside by what’s going on outside. As the largest organ in the human body, the skin is composed of layers of tissues. It is used for detoxification as well as absorption. Some common skin conditions that are evidence of an internal imbalance are acne, keratosis pilaris or ‘chicken skin’, psoriasis, and general rashes. 

Acne can be evidence of an imbalance of zinc within the body as well as poor glycemic control. Both of these can be mediated by eating a diet rich in whole foods such as whole grains, beans and legumes, fruits, vegetables, nuts, seeds, and lean proteins. Diets rich in fiber are excellent for glycemic control. Aim for 8-10 grams of fiber per meal totaling 24-30 grams per day. Men can benefit additionally by reaching higher intakes of fiber, specifically from grains, fruits, and whole grain-based cereals when it comes to the risk reduction for colorectal cancer and adenomas. 

Another factor influencing the presence of acne is dairy in the diet. Dairy is inflammatory in nature for most people and the inflammation often manifests as skin issues such as acne. Acne around the mouth and chin can indicate hormonal issues, some of which can also be attributed to the hormones given to dairy cows and the natural hormones in dairy meant for calves to ingest and mature into adult cows. This increases growth hormones that have a positive effect on the presence of acne due to increasing the production of sebum, the oily secretion that can clog pores. Opting for dairy alternatives is a great option for most people.

Follicular keratosis, commonly referred to as ‘chicken skin’ or ‘strawberry skin’ manifests as tiny bumps on the back of the arms and or legs. These bumps are the result of the hyperkeratinization of pores, and the formation of a keratin ‘plug’ over the hair follicle. This might be caused by an essential fatty acid deficiency or a vitamin A deficiency. Eating a diet rich in colorful fruits and vegetables will provide natural vitamin A, specifically those that are red, yellow, and orange. Essential fatty acids can be consumed by adding some freshly ground flaxseed on top of meals or into smoothies. Chia seeds are another great option as they boast good amounts of fiber and protein as well. Using extra virgin olive oil in salad dressings is a great option as well. It’s important to note that consuming fried foods and foods containing hydrogenated or partially hydrogenated oils can lead to an essential fatty acid deficiency, even if you are consuming those good fats. The hydrogenated fats clog up the enzymes needed to metabolize the good fats, therefore the body is taking them in, but is unable to use them. 

Dry skin is a common issue and can often be solved with adequate hydration and the consumption of adequate essential fatty acids as well. If a condition such as psoriasis is present, this can be an indication of a variety of imbalances within the body. Psoriasis is characterized as the buildup of skin cells on the surface causing red scaly patches that are often itchy and uncomfortable. This commonly affects the knees, elbows, and scalp, although it can spread anywhere in the body. It has been observed to have a strong genetic link, but diet, lifestyle, and environmental factors can play into this also. Impaired digestion has been seen to influence psoriasis, specifically the poor digestion of proteins. Optimizing digestion is vital for maintaining a healthy body both inside and out. 

General and unexplained rashes are typically indicative of leaky gut or intestinal permeability. This means that food particles are getting past the lining of the gastrointestinal lining and into the bloodstream, eliciting an immune reaction by the body that can manifest as a rash. This can also manifest as brain fog, headaches, inflammation in the joints, and more. It is important to remember that not everyone is affected in the same way even if the root cause is the same. 

Hair growth and strength is another way for health practitioners to tune into whether or not someone might be experiencing nutritional deficiencies. Iron deficiency is one of the most common nutritional issues when it comes to hair loss. Those who follow vegan and vegetarian diets are at an increased risk for this and should consult a healthcare provider when determining the need for supplementation. Those with malabsorption issues such as celiac disease or those on medications for acid reflux are also at risk for poor absorption due to the change in the acidity of stomach acid. 

Another factor in hair health and growth is zinc. Zinc is an essential mineral needed for hundreds of metabolic processes within the human body. It is involved in the transcription and gene expression and the process of hair follicle generation. Zinc is found in many foods, but the ability to absorb and use it is higher in meat than vegetables. Beans and whole grains contain phytates that bind to zinc and make it harder to absorb. This combination puts vegans and vegetarians at an increased risk for zinc deficiency as well. Prolonged high dosing of zinc can deplete another important mineral, selenium. Always consult a healthcare professional before beginning any supplement regimen. 

Last but not least, we come to one of the most popular hair, skin, and nail supplements on the market: biotin. Biotin, also known as B7 or Vitamin H to some, has been widely marketed for its effect on growing hair. All B vitamins work in a complex and for most should be taken as such. Think of B vitamins as a family. When one member of the family is absent or lacking, the whole family cannot function as well as if all members were present and contributing. Biotin is important for many functions in the body including the breakdown of proteins and amino acids as well as the proper function of enzymes needed for fatty acid metabolism. Fatty acids are important for the hair, skin, and nails. Biotin deficiency is uncommon and is typically only seen in those with absorption issues such as IBD, those who chronically use antibiotics, those who consume large amounts of raw eggs, and those who consume excess alcohol. 

If you are experiencing any of these physical signs of imbalance, we recommend consulting with one of our functional medicine specialists. Not sure what vitamins and minerals you might be deficient in? Contact us to run a full micronutrient panel and see where you might need a  supplement of vitamins to get you back to feeling your best! Fight Nutritional Deficiency with us at Specialized Therapy Associates and Fx Med Centers. 

References

Baldwin, H., & Tan, J. (2021). Effects of Diet on Acne and Its Response to Treatment. American Journal of Clinical Dermatology, 22(1), 55–65. https://doi.org/10.1007/s40257-020-00542-y

Basavaraj, K. H., Seemanthini, C., & Rashmi, R. (2010). Diet in Dermatology: Present Perspectives. Indian journal of dermatology, 55(3), 205–210. https://doi.org/10.4103/0019-5154.70662

Lipski, E. (2020). Digestive Wellness: Strengthen the Immune System and Prevent Disease Through Healthy Digestion. McGraw-Hill.

Maxfield L, Crane JS. Zinc Deficiency.

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Let’s think about some of our most prized possessions for a moment: our cars. Whether you’re driving around in a Ferrari or a Ford, your car is probably very important to you! We wouldn’t put diesel fuel into a gas-powered engine and expect it to run well, right? If you are not fueling your body with whole foods such as fruits, vegetables, whole grains, healthy fats, lean proteins, beans and legumes, and adequate amounts of water you might be shorting yourself in the vitamin and mineral department. 

Vitamins and minerals, also known as micronutrients, are needed for all processes in the body from bone and tissue formation to the transmission of nerve impulses through the body. Your metabolism and ability to use food as energy are dependent on your body having enough of certain vitamins and minerals to act as catalysts for these millions of internal chemical reactions. Think of your body as one big science fair where all kinds of different reactions are happening all at once in all parts of your body all of the time — cool right?! 

Let’s go over some of our most in-demand vitamins and minerals:

1) Magnesium

Magnesium is the sixth most abundant element on Earth. It is necessary for over 300 biological processes within the human body, yet it’s one of the most common deficiencies affecting approximately 75% of Americans. Adult men need approximately 420 mg/day and women 320mg/day. What does this look like in a day of eating? 

• ½ cup all-bran cereal for breakfast with 1 banana = 126 mg
• 1 cup brown rice with ½ cup cooked frozen spinach and 4 oz salmon = 195 mg
• ½ cup cooked swiss chard with ½ cup chickpeas topped with ½ oz slivered almonds and 3 oz chicken = 263

 → DAILY TOTAL: 584 mg!

If you are focusing on eating a well-balanced diet rich in whole foods you are likely doing well in the magnesium department!

Magnesium is responsible for energy production inside each one of your 30 trillion cells. Responsibilities also include the synthesis of our own antioxidant production which prevents inflammation from building up within our bodies. Antioxidants also fight off cancer cells and prevent free radicals from doing damage to our DNA. Free radicals come from all kinds of places such as foods, environmental pollution, stress, etc. Magnesium is also needed for the structural integrity of bones, teeth, cell membranes, and chromosomes. Finally, cell signaling and cell migration can be affected by a lack of magnesium. 

Symptoms of deficiency include weak bones, muscle weakness, and spasms, gastrointestinal issues, cardiovascular issues such as irregular heartbeats and high blood pressure, migraines, and mental health conditions such as anxiety, depression, panic attacks, irritability, and difficulty concentrating.

Foods that are rich in magnesium: Green leafy vegetables, unrefined whole grains such as oats and barley, nuts, beans (navy, pinto, kidney, and garbanzo), seafood, and chocolate (yes, that’s right). 

Now Trending: If you’ve been on the famous TikTok app recently you might have seen the videos of people putting aesthetically pleasing green chlorophyll drops in their water. Green leafy vegetables contain chlorophyll. Chlorophyll is a pigment that allows plants and algae to trap light at specific wavelengths. At the center of this pigment is a magnesium molecule, hence why green leafy vegetables are such a great source of magnesium! Keep in mind that naturally occurring chlorophyll is fat-soluble, meaning that we can absorb and store it more efficiently. Naturally occurring chlorophyll is changed into a water-soluble form called chlorophyllin to make drops and supplements such as the ones in the videos. To do this, changes are made to the pigment. The magnesium at the center of the pigment is swapped for a copper atom. This is a semi-synthetic form with added sodium copper salts made from chlorophyll. So, what’s the verdict? Chlorophyll drops (AKA chlorophyllin) have some benefits such as they do still boast antioxidant properties. From a nutritionist’s standpoint — food first! With no tolerable upper limit, chlorophyllin drops are likely safe, but in most cases unnecessary. Keep in mind that there is a tolerable upper limit for copper and too much copper can cause issues within the liver. The benefits many people see from adding this to their regimen most likely come from simply drinking more water, not what’s in the water!

 Always consult your doctor before adding a new supplement, especially if you are pregnant or breastfeeding. 

2) Vitamin D

Vitamin D is one of the most underrated components of optimal physical and mental wellbeing. It’s no coincidence that each of the human body cells is equipped with a Vitamin D receptor (VDR) within the nucleus. Vitamin D plays an active role in managing healthy blood pressure, having a strong immune system, building and maintaining strong bones, proper functioning of the nervous system, healthy cell formation, and may even play a role in insulin secretion in humans, although the data is limited. 

Deficiency is common with approximately 1 billion people worldwide considered deficient while 50% of the population is Vitamin D insufficient. Deficiency is generally defined as levels less than 20ng/mL and insufficiency is less than 30ng/mL. Functional medicine doctors and practitioners prefer to see levels within the 50-70ng/mL range. These levels not only prevent disease but also promote wellness and longevity. 

A diet rich in foods such as wild-caught salmon, mackerel, sardines, eggs, and mushrooms will boast good amounts of Vitamin D. We can also synthesize Vitamin D from the sun. Getting enough sun to turn the skin a slight pink color is an indication that the body is making Vitamin D. The sunlight triggers the skin to produce prohormone Vitamin D and it is then sent to the liver to be turned into its active form where it can then be used throughout the body. 

Those with darker skin tones or those who are typically covered when in the sun are at an increased risk for Vitamin D deficiency. This is most commonly seen in those of African American, Latino, and Middle Eastern descent as well as the elderly population. When opting for a vitamin D supplement, look for a Vitamin D3 + K2 for the most bang for your buck! 

3) Selenium

Selenium is a mineral that is often overlooked as well when it comes to feeling your best. This mineral is responsible for the proper functioning of selenoproteins, which regulate antioxidant function, healthy sperm and reproduction, thyroid function, and muscle metabolism. When it comes to feeling your best, selenium is important as the enzyme that converts thyroid hormone T4 to T3 is a selenium-dependent enzyme. 

The thyroid gland is responsible for controlling the body’s metabolic rate, and poor thyroid function can manifest as low energy, weight gain, trouble losing weight, and temperature dysregulation. Those who are deficient are more likely to respond poorly to psychological stressors making this an important mineral for anyone with a high-stress life or anyone with anxiety or depression.

The deficiency of selenium can exacerbate iron and vitamin E deficiency, leading to even more symptoms such as inflammation, low energy, anemia, poor oxygen saturation, and more. Vitamin E and selenium work in complementary interaction with one another, meaning that high levels of one can mask a deficiency in the other. Eating a diet rich in both can ensure proper levels. Selenium is found in organ meats, seafood, grains, brazil nuts, and some plants. 

Brazil nuts definitely give you the most bang for your buck at 989% Daily Value for a serving of 6-8 nuts! Make it a daily habit to have 2-3 and you should be getting more than enough each day. 

Not sure what vitamins and minerals you might be deficient in? Contact us to run a full micronutrient panel and see where you might need a  supplement of vitamins to get you back to feeling your best!

References

Higdon, J., & Drake, V. J. (2012). An evidence-based approach to vitamins and minerals health benefits and intake recommendations. Stuttgart: Thieme.

Linus Pauling Institute. (2021) Chlorophyll and chlorophyllin. Retrieved from https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/chlorophyll-chlorophyllin

Office of dietary supplements – selenium. (2021, March 6). Retrieved May 22, 2021, from https://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/

Sizar O, Khare S, Goyal A, et al. Vitamin D Deficiency.

The post Do Vitamins = Vitality? 3 Key Vitamins for Health first appeared on Specialized Therapy.

The post Do Vitamins = Vitality? 3 Key Vitamins for Health appeared first on Specialized Therapy.

Carbohydrates are often demonized by the media and diet culture as being a source of weight gain. Low-carb diets are more popular than ever. It started with the rise of the Atkins diet in the early 2000s, and by the time that fizzled out the Keto diet came to fame in 2013. Are carbs really the enemy that we have made them out to be? Let’s find out.

Carbs are often avoided by many who are wanting to lose weight. This usually involves skipping processed and simple carbs such as pasta, bread, cookies, cake, donuts — you get the point. However, carbs are virtually impossible to avoid as an entire macronutrient category. They are found in all plant foods including fruits, vegetables, whole grains, nuts and seeds, beans, and legumes. They are also found in dairy products — the only animal food containing carbohydrates in the form of sugars (i.e., lactose). 

Processed carbohydrates are detrimental to our health when consumed on a long-term basis as they often contain high amounts of added sugars, fat, and preservatives. They typically spike blood sugar and over time, erratic blood sugar levels can lead to prediabetes and diabetes, hormone dysregulation, fatigue, weight gain, brain fog, and more. Unprocessed and unrefined carbs in the forms of whole grains, fruits, vegetables, nuts, seeds, beans, and legumes are foods that will digest slowly and allow for a steady supply of energy, avoiding those drastic highs and lows in blood sugar. These foods are typically also rich in fiber as well as carbs.

Let’s look at the 4 different categories of processed foods:

1. Unprocessed or minimally processed foods are slightly altered for the main purpose of preservation without altering the nutritional content of the food. This includes cleaning or removing inedible parts, refrigerating, pasteurization, fermentation, freezing, and vacuum sealing. This category includes many fresh fruits and vegetables, whole grains, nuts, meats, and milk. 
2. Processed culinary ingredients are ingredients derived from a minimally processed food by pressing, refining, grinding, or milling. They are used as ingredients in preparing meals or dishes. Some examples include oils made from seeds, nuts, or plants or flours made from whole grains. These items are typically not eaten on their own.
3. Processed foods are foods that have added salt, sugars, or fats. This includes some canned fruits and vegetables, cheeses, and fresh bread. These foods can be eaten without further preparation and are made from at least 2 or 3 ingredients. 
4. Ultra-processed foods are foods that have the same qualities as processed foods but also have added colors, preservatives, and flavors.  They are more shelf-stable and palatable due to the preservation of tastes and textures through added ingredients. Some examples are chips, cookies, crackers, cereals, lunch meats, and frozen meals. 

Due to the way most food is processed — generally, the more processed the food is, the less of its original benefits it is able to maintain. This includes the loss of vitamins, minerals, and fiber as well as the addition of salt, sugar, fat, preservatives, colors and dyes, and more. 

Food for Thought:

Brown rice is a whole grain that would fall into the unprocessed/minimally processed food category. When brown rice is stripped of the husk, bran, and germ to leave the starchy endosperm we get white rice. This is still a minimally processed food on its own, but when you buy something such as a white rice kit that comes with a spice packet or flavor packet such as Rice-A-Roni, becomes an ultra-processed food. This is a great example of minimally processed food not being the best option and how a minimally processed food can become an ultra-processed food with the addition of a spice or flavoring packet.

Fiber is needed for healthy digestion and elimination. Fiber also acts as a prebiotic; this feeds the good bacteria in our microbiome. Your microbiome is the trillions of bacteria that live in your digestive tract. By feeding these good ‘gut bugs’ they repay us by producing things like:

• Short-chain fatty acids — SCFAs for short, these molecules are vital for maintaining the health and integrity of the gut lining. These are the preferred fuel source for colonocytes AKA the cells that line the inside of your intestines. Unhealthy or weak intestinal walls can lead to issues related to food sensitivities, vitamin and mineral deficiencies, autoimmune diseases, and more.
• Vitamin K — Vitamin K is synthesized within the GI tract, specifically in the large intestine.  Specific bacteria synthesize Vitamin K2 and this vitamin is used in the body for blood clotting and coagulation.
• Vitamin B1— B vitamins are water-soluble, meaning that we do not have the ability to store them within the body as efficiently as fat-soluble vitamins A, D, E, and K. Those of us who are under high stress, taking certain medications, or lacking a diverse diet burn through these B vitamins even faster than usual. Approximately half of the microbes in your microbiome are able to produce thiamin (B1) from scratch using protein building blocks.

How do carbs benefit our mental health? 

Well, some of the most important hormones and neurotransmitters for optimal mental health are also synthesized in the GI. Chemicals such as serotonin (the happy hormone) are synthesized there. The brain and gut have a deep connection that many people do not recognize. There is bidirectional communication between the two through the vagus nerve, immune system, SCFA production, and more. What does this mean? It’s a two-way street. The gut communicates to the brain and the brain to the gut. This is why many people with conditions such as anxiety experience digestive issues. 

If you or someone you know has ever taken medication for depression, there’s a good chance it was as SSRI (selective serotonin reuptake inhibitor). Many people fail to see that without serotonin readily available to reuptake, the patient will get little effect from this medication. Eating a diet rich in complex carbohydrate-rich foods such as fruits, vegetables, whole grains, nuts, seeds, beans, and legumes will feed those good bacteria with fiber and they will benefit you right back.

Sarah’s Story:

Sarah was suffering from anxiety and mild depression and was seeking to try some natural remedies. She had learned about the importance of the microbiome and was looking to focus on this area of her health to help improve her symptoms.  She was taking a high-quality probiotic but saw little improvement.  Upon consulting a nutrition professional, she was guided in switching up her diet to remove processed and ultra-processed foods, inflammatory foods, and foods that came back as reactive on her food sensitivity test. She replaced many of the packaged and prepared foods she was having with unprocessed and minimally processed options. In just a short time she experienced mental clarity, her skin improved, her digestion was better than ever, and overall, she was feeling so much better. By feeding those good ‘gut bugs’ she was able to reap the benefits of the high-quality probiotic because she was not only repopulating with beneficial bacteria but also giving them the food that they want and need to benefit us in return. Sarah now maintains a diet rich in fruits, vegetables, whole grains, lean proteins, nuts, seeds, beans, and legumes. She has seen the value and importance of whole foods, fiber, and taking care of her microbiome through food.

If you are interested in learning more about the interplay between nutrition and mental health, please contact us at 201-488-6678 or visit https://www.specializedtherapy.com/. We look forward to speaking with you!

Bastiaanssen, T., Cowan, C., Claesson, M. J., Dinan, T. G., & Cryan, J. F. (2019). Making Sense of … the Microbiome in Psychiatry. The international journal of neuropsychopharmacology, 22(1), 37–52. https://doi.org/10.1093/ijnp/pyy067

Kazemian, N., Mahmoudi, M., Halperin, F., Wu, J. C., & Pakpour, S. (2020). Gut microbiota and cardiovascular disease: opportunities and challenges. Microbiome, 8(1), 36. https://doi.org/10.1186/s40168-020-00821-0

Putnam, E. E., & Goodman, A. L. (2020). B vitamin acquisition by gut commensal bacteria. PLoS pathogens, 16(1), e1008208. https://doi.org/10.1371/journal.ppat.1008208

Swann, O. G., Kilpatrick, M., Breslin, M., & Oddy, W. H. (2020). Dietary fiber and its associations with depression and inflammation. Nutrition reviews, 78(5), 394–411. https://doi.org/10.1093/nutrit/nuz072

The post Are Carbs Good for our Mental Health? first appeared on Specialized Therapy.

The post Are Carbs Good for our Mental Health? appeared first on Specialized Therapy.