Today’s blog is republished from my friends at TheAlternativeDaily, a leading publisher of daily alternative health tips that I personally read every day… The original article can be found here:

Erectile dysfunction (ED) is not the hardest topic to write on, but it is a sensitive subject matter. Okay, now that I’ve got my bad puns out the way we can get serious.

ED is a very common medical issue with more than three million new cases diagnosed in men every year. The symptoms include an inability to get or maintain an erection during sexual activity. The condition is usually found in men 75 or older, but it can affect middle-aged and younger males too.

Causes of erectile dysfunction

By itself, ED is not dangerous or disabling (except to a relationship). However, it is frequently symptomatic of a deeper physical problem such as atherosclerosis or diabetes. That’s because ED is usually caused by restricted blood flow to the penis, which can be precipitated by cardiovascular problems, hardened arteries and hypertension. However, many other medical issues may impact ED including:

• Hormonal problems (low testosterone)
• Mood disorders (anxiety and depression)
• Type 2 diabetes
• Certain prostate problems
• Substance abuse (including alcohol and tobacco use)
• Poor diet
• The side effect of prescription medications

Traditional treatments for ED

There are a variety of ways to treat ED. Conventional therapies include surgery, penile implants and vacuum pumps. In recent years, prescription medications such as Viagra, Cialis and Levitra have proven popular with many men. However, these conventional pharmaceuticals entail side-effects and they are certainly not for everyone.

Understandably, many men would prefer to improve their sexual performance with an all-natural alternative. With that in mind, here are five natural remedies that can help a man get his mojo back.

1. Panax ginseng

Also known as red ginseng, this has been hailed as the “herbal Viagra.” The plant contains compounds called ginsenosides, which improve functions at the cellular level (including blood flow). Ginseng has been used as a folk remedy for centuries because it has anti-inflammatory properties and can counteract metabolic disorders (like diabetes). But modern scientific studies support its efficacy to treat ED.

2. DHEA

This is a hormone that is naturally produced by the adrenal glands. It is found in both men and women but is converted into testosterone in males. Not surprisingly, deficiencies in DHEA can result in low testosterone, which may result in a diminished sex drive.

Studies have shown that males given DHEA supplements had improved erectile function. The results were particularly striking in males whose ED was due to metabolic disorders like diabetes.

3. Zinc

Zinc deficiencies have been correlated with low testosterone. Most men can get enough of this vital mineral by eating a balanced diet, but aging and the use of prescription drugs can interfere with its absorption. Numerous studies have found a link between adequate zinc levels and a healthy libido. So, men with ED may want to consider eating more zinc-rich foods (oysters, spinach, beef, shrimp, wheat germ and pumpkin seeds are considered good sources) or consider taking supplements.

4. Ginkgo biloba

If you can’t remember the last time you had sex, then ginkgo biloba is an herbal supplement to consider. The herb has been used in Chinese medicine for centuries and scientific evidence suggests that it improves blood flow. Recent research has focused on its memory-enhancing properties, but as Dr. Richard Harris, a urologist with the Loyola University Health System notes, “An erection is just blood in and blood out. Any ED treatment that improves blood flow may help.” A 1998 study found that gingko had an 84 percent success rate when it came to treating ED related to depression. Now, that’s medical news that should give men a psychological boost.

5. Lifestyle changes

Your lifestyle can have a huge impact on the libido. Obesity, alcohol abuse and lack of exercise are all correlated with a diminished sexual drive. On the other hand, the following factors are positively associated with healthy erectile function:

• An active lifestyle
• Maintaining a normal weight
• Eating a varied diet
• Keeping blood pressure within normal range
• Avoiding cigarettes, junk foods and excessive alcohol

In particular, getting regular exercise and choosing foods high in flavonoids can help improve cardiovascular health, which is often a huge factor when it comes to ED. Foods high in flavonoids include tea, dark chocolate and pistachio nuts. That’s right, studies show that consuming pistachios can improve erectile function. Medical experts say pistachios may be small compared to other nuts, but physicians and nutritionists agree that this is one instance where size doesn’t matter.

The post 5 Natural Remedies for Erectile Dysfunction appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Your thyroid gland is a small butterfly shaped gland that sits in your neck. It is responsible for important bodily functions such as breathing rate, heart rate, digestion, energy, weight gain or loss, and even your moods.

The thyroid gland produces hormones that regulate your body’s metabolism. These hormones are primarily, thyroxine (T4), and triiodothyroinine (T3). The correct balance of these hormones keeps your body’s functions running smoothly. The thyroid also produces cells called c-cells make calcitonin, which assists in calcium and bone metabolism.

When the body needs more or less of these hormones, the pituitary gland in the brain sends a hormone called “thyroid stimulating hormone” (TSH) that signals the thyroid to change the production level. High levels of TSH mean that the thyroid hormones are too low, and low levels of TSH mean that thyroid levels are too high.
Various conditions can affect the thyroid gland, and thyroid disease can develop when the thyroid makes too much or too little T3 and T4. Women – due to the complex balance between thyroid hormones and female sex hormones–tend to have thyroid problems more often than men or children; however, men, especially older men, can get thyroid problems as well.

Hypothyroidism

Hypothyroidism is one of the most common thyroid disorders. This is “low” thyroid. This occurs when the thyroid does not produce enough T4 and T3. This can also occur when the thyroid cannot convert T4 into the more active thyroid hormone T3 for use in the body.

Symptoms of hypothyroidism include:

• Fatigue
• Weight gain
• Fluid retention
• Muscle and joint pain
• Constipation
• Irregular periods
• Hair loss
• Feeling chilly all the time
• Depression
• Slowed heart rate
• Fertility problems

Hypothyroid treatment usually involves supplementing with thyroid hormones—either just a synthetic T4 medication, like Synthroid, or a natural combination drug that includes T3 and T4, such as Armour thyroid, or Nature-Thyroid.

Hashimoto’s Thyroiditis

Hashimoto’s thyroiditis is the most common cause of hypothyroidism in the United States. Hashimoto’s is an autoimmune disorder where the body attacks the thyroid gland, and it becomes chronically inflamed. This happens most commonly in middle-aged women, but can affect men and children as well. Over time, this chronic inflammation develops into hypothyroidism, causing:

• Weight gain
• Fatigue
• Sensitivity to cold
• Depression
• Hair loss
• Muscle aches
• Constipation

Those with Hashimoto’s thyroiditis may not show any symptoms early on, but may have the thyroid (TPO) antibodies detected in blood tests. TPO is an enzyme that plays a role in the production of thyroid hormones.

Left untreated, Hashimoto’s can gradually become worse and destroy thyroid function. Treatment for Hashimoto’s is like treatment for hypothyroidism and individual’s take either a synthetic or natural form of thyroid hormones. A blood test for thyroid function needs to be done every 6-8 weeks to determine correct dosages for medication.

Hyperthyroidism

Hyperthyroidism is when the thyroid gland produces too much thyroid hormone. While this does occur more often in women, it can also occur in men—especially over the age of 60. The symptoms of hyperthyroidism are just the opposite of hypothyroidism. These include:

• Nervousness
• Anxiety
• Muscle weakness
• Feeling hot all the time
• Insomnia
• Rapid, irregular heartbeat
• Diarrhea
• Weight loss
• Mood swings
• Bulging eyes

Hyperthyroidism treatment involves taking an anti-thyroid or beta-blockers (medication which slows the heart rate), radioiodine therapy, or surgery to remove the thyroid. If left untreated, hyperthyroidism can cause serious heart, muscle, bone, fertility, and other health problems, because the body goes into overdrive with hyperthyroid conditions.

Graves’ Disease

The most common disease related to hyperthyroidism is a condition called Graves’ disease. This autoimmune disease causes the immune system to attack the thyroid, causing the gland to produce too much thyroid hormone.

Graves’ can create complications in many parts of the body, from the eyes and skin to the heart and bones.

One of the most serious complications of Graves’ disease is something called a “thyroid storm”. A thyroid storm is a life-threatening condition that can happen when Graves’ disease is not treated. It often develops in patients with long-standing hyperthyroidism. It can flare up when there are other stressors in the body, such as heart attacks or even infections. It can also occur following radioactive therapy for hyperthyroidism or from irregular use of anti-thyroid medications. Symptoms include a pounding heart, shaking, sweating, agitation, and confusion. Immediate emergency treatment is critical—a thyroid storm can cause cardiac arrest and death.

Causes of Thyroid Malfunction

1. Gluten – Gluten has been found to be linked to many cases of Hashimoto’s thyroiditis and hypothyroidism. There are several studies show a strong link between autoimmune thyroid disease (AITD), including Hashimoto’s and Graves’ disease, and gluten intolerance. This connection is well-established in the medical community and researchers strongly recommend that all people with AITD be screened for gluten intolerance.

How does this work? It’s a case of the body mistakenly identifying components of gluten in wheat, rye, barley, and other grains, for the thyroid gland. Gliadin, which is one of the protein components that make up gluten, resembles thyroid tissue. Repeated ingestion of wheat creates inflammation in the gut (whether you react to it or not). Chronic gut inflammation can cause tiny holes in the gut, where tiny particles of food can leak outside of the gut. When gluten is eaten, the gliadin from the gluten escapes the gut barrier and gets into the bloodstream, and the immune system attacks it. These same antibodies become activated to attack the thyroid tissue.

The immune response to gluten can last for 6 months each time you eat it. So, if you have any type of thyroid problems, it is critical for you to eliminate ALL gluten from your diet. Being mostly gluten—free will not help your gut or your thyroid function.

Standard lab tests for gluten are not very accurate. They only test for antibodies to gluten in the bloodstream. Antibodies for gluten in the blood are only found when the gut has been damaged to the point where the gluten is escaping the gut, which is a relatively advanced stage of this sneaky disease. Blood tests will miss the milder or early cases.

Additionally, when you are tested for celiac disease, you are tested for only ONE specific gliadin, alpha gliadin and tissue transglutaminase, tTG-2.

Consider this:

• People can react negatively to other components in gluten that are not included in the standard celiac/gluten intolerance test. And this includes your thyroid function.
• Even if you test negative for celiac disease you can have serious negative reactions to other wheat proteins or transglutaminases—which all can cause inflammation and problems with the thyroid gland.
• For every positive gluten test, there are many more that go undiagnosed—many with NO gastrointestinal symptoms at all.

If you have any symptoms of the above hyper- or hypo-thyroid conditions, it is best to avoid gluten totally. Partially avoiding it will not help your condition.

2. Hormone Imbalance

We often think of our sex hormones as functioning totally separately from the thyroid hormone. However, thyroid hormones are affected by estrogen, progesterone, and cortisol levels.

Women’s sex hormones — especially progesterone —can have a strong influence on the conversion and effectiveness of thyroid hormones. When sex hormones are out of balance, it will generally lead to hypothyroid symptoms, including weight gain, fatigue, and hair loss—even when your lab work tests in the normal ranges.

For women, the healthy hormonal balance between estrogen, testosterone and progesterone can become unbalanced after childbirth, from using oral contraceptives, or during perimenopause.

During perimenopause (the 10 or so years prior to menopause), women’s hormones begin to shift in as progesterone levels can drop quickly to about 75% of the previous levels. Estrogen decreases more gradually and can remain high, throwing off the delicate balance that exists. This causes a condition called “estrogen dominance”. The result is higher estrogen levels in relation to progesterone. Many of the typical perimenopause and menopause symptoms are often because of estrogen dominance.

When estrogen levels are high and progesterone levels too low, the liver increases production of a protein called thyroid binding globulin or TBG. TBG binds up the free thyroid hormones in your blood. TBG basically holds thyroid hormones hostage, and they don’t get to your cells where they need to. Instead, you get symptoms of low thyroid. The frustrating thing is that your thyroid lab work can look perfectly normal unless testing is done to look at the levels of TBG.

People who are hypothyroid also tend to overproduce estrogen and their body cannot detoxify as well, causing higher than normal levels of estrogen to accumulate in their body. So, this creates an ever-worsening problem. Regardless of the mechanism, you end up with long-term exposure to high levels of estrogen. Long term exposure to high levels of estrogen without enough progesterone to balance it out, can create serious health problems including diabetes, uterine fibroids, ovarian and breast cancer. In addition, prolonged exposure to an overabundance of estrogen (in relation to progesterone) is shown to significantly increase the production of Hashimoto’s thyroiditis antibodies, leading to Hashimoto’s thyroiditis.

Progesterone also helps to facilitate the action of the thyroid hormones, while estrogen is antagonistic to thyroid hormone. So, women with low progesterone and high estrogen have a more difficult time getting the thyroid hormone to do its job.

Solution: Depending on hormone levels and a woman’s age, natural over-the-counter progesterone cream can be applied to the skin to help bring estrogen and progesterone levels back into balance. In turn this can help thyroid function return to normal.

3. Cortisol, Stress and Thyroid Hormones

By now we should all know that high levels of stress can cause increased cortisol. High cortisol can have wide-ranging effects including thinning of the bones, muscle wasting, weight gain, metabolic syndrome, high blood sugar, compromised immune function, memory loss and more.

Stress and cortisol also slow down immune function. High cortisol can inhibit secretion of TSH (thyroid stimulating hormone) from the pituitary gland, leading to suppression of thyroxine, which is the main hormone produced by the thyroid gland. Increased cortisol can shift the thyroid into an inactive state, elevating reverse T3, instead of the proper conversion of T4 into T3.

Chronic stress also has a big effect on progesterone levels. When your body is stressed, it works to produce higher levels of the hormone cortisol which helps to handle stress in your body. Progesterone is a master hormone and a precursor to cortisol. So, when cortisol levels increase, progesterone levels decrease, and this also causes problems with hypothyroid and puts you more at risk for Hashimoto’s thyroiditis.

Receptors for all progesterone, thyroid and cortisol are in nearly every cell of the body, so the relationship between them and the adrenal gland, thyroid, and pancreas is critical for energy production and balanced physiology.

Solution: Vitamin C helps cortisol, as does meditation and exercise to relieve stress. Women may benefit from a natural progesterone cream as well.

4. Birth Control Pills and Hormone Replacement Therapy

Hormone replacement therapy at any point in a woman’s life, can create thyroid problems by creating an overabundance of estrogen in the body. This also slows production of the body’s natural progesterone, creating chaos in the endocrine system.

This creates a similar situation to the above, with low progesterone, high estrogen, and lowered levels of thyroid. High levels of estrogen also contribute to a rise in Hashimoto’s thyroiditis. Generally, this happens far more often with oral contraception, as opposed to dermal patches or sublingual treatments.

For women on long term birth control, estrogen in birth control pills increases the amount of thyroid binding proteins available to bind to thyroid hormone. What does this mean? If you have a lot of thyroid hormones bound to TBG, you’ll have less free T4 in your body that’s able to do its job.

And be aware, that if you are on birth control and you need medication for hypothyroidism, you might need a higher dose of thyroid medication to get to your normal thyroid levels. TBG starts to increase around two weeks after starting oral contraceptives.

Anyone who is taking thyroid medication, whether it’s synthetic T4 or T3, should be monitored for six to eight weeks after the oral contraceptives are started, to check thyroid hormones. If symptoms of hypothyroidism appear in a woman taking HRT or birth control pills, the best treatment, if possible, is to stop the treatment or birth control pill and see if symptoms disappear.

Women who have Hashimoto’s thyroiditis and start on birth control pill, will most likely need more thyroid hormone as estrogen contained in the pill works against it. Women who are on any type of birth control pill may need to have a full thyroid panel done to check thyroid function frequently.

5. Nutritional Deficiencies

Believe it or not, nutritional deficiencies, even slight ones, can have a drastic effect on thyroid hormones. Inadequate intake of iodine impairs thyroid function and results in a spectrum of disorders. Other common deficiencies of micronutrients such as iron, selenium, vitamin A, and possibly zinc may interact with iodine nutrition and thyroid function.

Iodine is the main component in T3 and T4 hormones. But our bodies cannot produce iodine on their own, so it is essential to get enough iodine through the diet. In the United States and other countries, iodized salt was introduced many years ago, helping to eliminate problems with too little iodine in the diet. Other common deficiencies of micronutrients that affect thyroid function include iron, selenium, vitamin A, and zinc which all interact with iodine uptake and thyroid function.

Goitrogens are naturally occurring chemicals found in many plant-based foods. Goitrogens interfere with thyroid hormones and can cause thyroid malfunction. Consuming large amounts of these substances on a regular basis can affect thyroid health. The key goitrogen-rich foods include cruciferous vegetables, some types of fruit, nuts, and soy.

There are three types of goitrogens: goitrins, thiocyanates, and flavonoids. Some of the more common foods that contain goitrogens include:

• Cruciferous vegetables such as broccoli, brussels sprouts, cabbage, bok choy, cauliflower, collard greens, radishes, kohlrabi, turnups and arugula.
• Cassava (this is an ingredient very common in gluten free/no grain products)
• Pine nuts, peanuts
• Soy products such as tofu, tempeh, edamame, and soy milk

Foods that contain goitrogens disrupt thyroid hormones by slowing down the body’s ability to iodine. Goitrogens can block the process by which iodine is incorporated into the key thyroid hormones T3 and T4.

Goitrogens can also inhibit the release of thyroid hormone by the thyroid gland and block the conversion of T4 into active thyroid hormone T3. In very large quantities, goitrogens can cause a goiter on the thyroid gland and act like anti-thyroid drugs, slowing down an underactive thyroid causing hypothyroidism.

Soy foods generally do not affect the thyroid function in people who have normal thyroid function and healthy iodine levels, but soy does interfere with absorption of thyroid hormone replacement medication. It is recommended that patients on medication for hypothyroidism take their thyroid medication on an empty stomach an hour so before eating.

Eating a diet low in nutrient dense foods or following a restrictive diet may lead to other nutritional deficiencies that affect thyroid function. The following supplements may help to support thyroid health:

Iodine provides the building blocks of thyroid hormones, and is essential to healthy thyroid function. Beware of too much iodine, however, especially if you Hashimoto’s, because this can stimulate the autoimmune antibodies.

Selenium is a critical element of thyroid hormone production. Selenium helps the thyroid convert T4 into T3. Selenium also helps to reduce thyroid antibodies that attack the thyroid.

Vitamin D deficiency has been linked to Hashimoto’s disease and helps to manage and balance hormones.

Zinc is necessary for DNA synthesis and immune function. This vital mineral is also needed for the conversion of T4 into active T3, as well as the production of TSH. Zinc is also required for the T3 receptor to adopt its biologically active status.

Iron is important to prevent iron-deficiency anemia, and helps to move iodine to the thyroid gland to create more thyroid hormone. Iron deficiency is associated with thyroid dysfunction.

Vitamin B12 is common in people with hypothyroid and Hashimoto’s disease. Taking a B12 or B complex supplement can help prevent and treat deficiency, as well as maintain optimal B12 levels. Be sure to take a supplement that contains methylcobalamin, the most absorbable type of B12. It is thought that B12 absorption may be affected by the presence of gluten sensitivity.

Magnesium is an often-overlooked critical mineral. Magnesium is responsible for more than 300 biochemical reactions in the body. Magnesium supports the immune system, helps maintain normal nerve and muscle function, regulates the heartbeat, strengthens bones, keeps blood glucose levels steady and plays a role in the production of energy. Magnesium is necessary for iodine utilization by the thyroid gland.

Dietary changes can have a positive effect on thyroid conditions. Some of the most important ones include:

• Adopt a gluten free diet—If you have ANY type of thyroid issues, whether it may be hyper- or hypothyroid; Hashimoto’s or Graves, it’s important to avoid ALL gluten in the diet. Gluten has been found as a contributing factor in a large percentage of thyroid conditions. Avoiding gluten 100% is the only way to avoid the inflammation that gluten can cause.
• Anti-inflammatory diet—Following an anti-inflammatory diet can be highly beneficial for anyone with Hashimoto’s disease and improving gut health. Avoid omega 6 vegetable oils, all forms of sugar, and other foods that trigger an immune response such as nightshades, dairy, grains, and even legumes, especially soy products.
• Organic foods—Eating organic foods will help you avoid environmental triggers that can harm the thyroid gland and contribute to thyroid problems.
• Reduce your intake of goitrogens—While cruciferous vegetables can be highly nutritious, reduce your intake of them and be sure to lightly cook them before eating. Avoid eating soy products as these foods are often from genetically modified soy, sprayed with pesticides—in addition to causing problems with thyroid hormones.
• Beware of ketogenic diets—Very low carb diets can negatively affect thyroid function. While this is not always the case for everyone, be aware that this type of diet may affect your thyroid function.

Proper Testing is Vital

There are many things that can negatively affect thyroid function. If you have any of the above thyroid symptoms: fatigue, weight gain, hair loss, depression, loss of appetite; or insomnia, racing heart, weight loss, nervous energy, and anxiety, be sure to get a full thyroid panel from your doctor. Just checking your TSH status will not always expose thyroid problems.

If you are on birth control pills, hormone therapy or are a woman experiencing perimenopause or menopause symptoms, it is wise to get your thyroid function tested completely. Often the same symptoms of menopause can be thyroid issues.

References
https://www.medicalnewstoday.com/articles/thyroid-gland-function#anatomy
https://chriskresser.com/the-gluten-thyroid-connection/
https://pubmed.ncbi.nlm.nih.gov/30060266/
https://www.thyroid.org/hashimotos-thyroiditis/
https://shop.forefronthealth.com/pages/hashimotos?utm_source=google&utm_medium=ppc&utm_campaign=search&utm_content=hashimotos-landing-page&utm_term=Gen2&wickedsource=google&wickedid=CjwKCAiAvK2bBhB8EiwAZUbP1L1P_NFzicxOAUDHW7DhoKIQpLX1pDf2Nf1O91oWK4kTgUgJGFL2fxoC3gwQAvD_BwE&wickedid=619501432204&wcid=9900722625&wv=4&&&gclid=CjwKCAiAvK2bBhB8EiwAZUbP1L1P_NFzicxOAUDHW7DhoKIQpLX1pDf2Nf1O91oWK4kTgUgJGFL2fxoC3gwQAvD_BwE
https://www.medicalnewstoday.com/articles/thyroid-gland-function#common-conditions
https://www.fibrokur.com/hypothyroidism-thyroid-menopause-connection/
https://health.clevelandclinic.org/can-birth-control-cause-thyroid-problems/
https://blog.davincilabs.com/blog/warning-signs-of-high-cortisol-and-low-thyroid

The post Five Things that can Destroy Your Thyroid appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

We all get down occasionally, and that’s ok. This is a normal part of life’s ups and downs. Kids grow up and move out, a parent dies, a relationship ends, the seasons change, disappointments in career, etc. Luckily, these things can and should be transitory, and we can help this by being good to ourselves: exercising, getting out in the sunshine, spending time with friends—especially those who make us laugh, getting good rest and eating healthier.

But sometimes depression and/or anxiety can have you in its grips and it just won’t go away. When depression and anxiety start to interfere with your home life, your career, your ‘get up and go’, your sleep or just robs you of your joy, it’s time to take some steps to FIX it.

That doesn’t necessarily mean running to your doctor and asking for a prescription for depression and anxiety. Many conventional medical doctors are more than happy to oblige. However, prescription medication for anxiety and depression are not without side effects—weight gain, loss of emotional highs and lows, loss of libido, etc. And on top of that, prescription meds are not a cure; you will most likely be on them the rest of your life.

Fortunately, there are many things you can do to reduce feelings of anxiety and depression, naturally, and often, when you go right to the physical source of the problem, you can ‘fix’ it. Once and for all.

Depression and anxiety are often internal signs that something is not functioning properly. It could be high levels of inflammation, low levels of vital nutrients, chemical ingredients in food that mess with your neurobiology, a gut that is way off balance and in need of healthy bacteria, chronic disease, out of balance blood sugar, high stress, not enough sleep, and more.

The roots of clinical depression start with a complex mixture of physiological, environmental, and emotional elements. Much of our mood depends on neurotransmitters that are the chemicals of the brain. The most important ones that deal with mood are serotonin, dopamine, and epinephrine. And it may come as a surprise to many people, but diet and nutrition play a huge role in our moods and behaviors.

When looking at both anxiety and depression, inflammation is one of the key factors. Much research has shown that people with depression and anxiety show elevated levels of inflammatory markers.

Other diet and nutritional factors for depression are linked to low omega 3 levels, high omega 6 levels, leaky gut, gut dysbiosis, B vitamin deficiency, and zinc and magnesium deficiencies. There is also a very strong link between depression, anxiety and blood sugar and insulin levels.

For many reasons including brain health, I advocate for an anti-inflammatory diet and lifestyle. Avoid gluten and dairy as these can often create inflammation in the gut, even if you are not sensitive to gluten or dairy. An elimination diet may be the best place to start—to find hidden sources of foods that may be contributing to inflammatory/sensitivity reactions.

Many people with anxiety/depression are often addicted to a high-carb diet, and it’s possible that this high carb diet which can temporarily raise serotonin levels (a feel-good, calming neurotransmitter) can also contribute to increased inflammation and blood sugar levels. And then there is a crash in serotonin as blood sugar crashes, and the cycle repeats.

Lifestyle Changes that Help Manage Depression and Anxiety

There are ways to get out of this cycle once and for all. Here are a few of my tried and true (and scientifically researched) suggestions.

1. Sleep–Get good sleep as much as you can. That doesn’t mean if you feel down to get in bed at 6pm, but get a good night’s sleep on a regular basis, and go to bed at the same time each night. Sleep is immensely helpful for managing emotions and stress, and helps your brain create the necessary neurotransmitters it needs for feeling good. I’m sure you all have had experiences where you get a good night’s sleep and your whole attitude feels changed for the better.
2. Exercise–Exercise can have a drastically positive effect on mood, all by itself. And if you can exercise outdoors, especially in the sunshine, it’s an even bigger effect. Exercise raises endorphins, lowers inflammation, helps you feel more energetic and helps your body process and remove inflammatory toxins. In addition, being outdoors and filling your lungs with fresh air always makes you feel better, so even if you only have 15-20 minutes to do a brisk walk around the block—rain, snow, or sun—get out and do it and you definitely feel better.
3. Cold plunge therapy—Cold water has long-standing benefits that ameliorate depression and anxiety for many people. In fact, the Scandinavians have been using this treatment for many, many years. And even Van Gogh was treated with cold water therapy for his depression. Cold therapy is a very effective non-invasive treatment for anxiety and depression because it changes the brain chemicals. The cold temperatures cause a change in the way the body’s nervous system communicates with the brain. Cold water causes an immediate release of adrenalin, that in turn increases the amounts of dopamine and serotonin. And it’s not just a temporary spike, cold therapy increases your baseline levels of these neurotransmitters. Cold water therapy also helps you burn fat, increase focus and alertness, and stimulates the immune system.
4. Social Contact—Getting out and being social may be the last thing on your mind when you are anxious or depressed, but it’s one of the best ways to get out of a funk. Getting out with friends or family, smiling, talking, hugging, and interacting can go a long way towards helping you feel much better. Many studies suggest that increasing social interaction can help lower rates of loneliness and depression. Social connection helps us feel supported, connected, and liked. Even if you don’t have any friends or family, go to your local grocery store, or your favorite coffee shop and engage in a friendly conversation with the people who work there.

Diet and Nutrition for Mental Health

Many people are surprised to learn that diet and nutrition can have a drastic effect on mood—especially anxiety and depression. Because of the strong connection between inflammation and mood, however, it should be the number one thing that is addressed. It’s no surprise that nutrition is involved with the way our body produces brain chemicals, just as it does with the functioning of every other organ. A diet that is healthy for the brain is also healthy for the body and vice versa.

A diet that supports brain health should do these key things:

1. Reduce inflammation and lower blood sugar
2. Contain essential nutrients that protect and maintain brain and nerve function
3. Contain high levels of antioxidants, as in organic vegetables
4. Maintain a healthy gut

One of the first things I’d advise people to do is to avoid all sugars, limit carbohydrates—except for vegetable sources and cut out (all) grains. Not only does this help to lower blood sugar and insulin, but it also reduces inflammation. Sugar and inflammation go hand in hand.

The second thing I’d recommend is to eliminate all processed foods—especially foods that contain chemical ingredients, artificial colors or flavors and preservatives. It’s also best to avoid conventional fruit and vegetables as these foods are highly sprayed with chemical compounds that not only interfere with neurotransmitters in the brain, but also kill off beneficial bacteria in the gut. Research shows a strong link between pesticides and depression.

Recommendation number three is to totally eliminate all vegetable oils, except for extra virgin olive oil and avocado oil. All vegetable seed oils such as soybean, sunflower, safflower, canola, corn, and cottonseed oils cause widespread inflammation in the body, and can block helpful anti-inflammatory omega 3’s. These vegetable oils are known to cause and increased risk for mood disorders. Best types of oil to use instead of vegetable oils include butter, ghee, coconut oil, extra virgin olive oil, avocado oil, or lard.

Eat meat. Unfortunately, vegans and vegetarians report higher incidences of anxiety and depression. Meat—especially grass fed, naturally raised meat and wild-caught fish contain higher amounts of omega 3’s and lower amounts of omega 6’s. Meat also contains necessary vitamins and nutrients essential for brain health, such as vitamin B12, heme iron, zinc, and vitamin D3. All of these nutrients—if deficient–have been shown to be tied to either depression or anxiety or both. And sorry, vegans and vegetarians, but a good portion of these vitamins and minerals are available in meat but not readily available in plant foods.

Supplements that Help Anxiety and Depression

While anxiety and depression are two separate emotional states, there are many overlapping similarities. Nutrients that help anxiety most often help depression and vice versa. Here are a few supplements I’d suggest:

• A quality multi-vitamin/mineral supplement will fill in dietary gaps, and boost intake levels of key nutrients important for mental health and neurotransmitter balance. Optimal brain s supported by a whole network of nutrients, including amino acids, vitamins, and trace minerals. Be sure to choose a high-quality supplement with proven ingredients and nutrients.
• B Complex vitamins are essential for nerve and brain health, as well as energy, focus and feelings of calm. B vitamins are known to help lessen feelings of anxiety and depression. At least half or more of the population has a genetic variant that will not allow them to assimilate folic acid, the synthetic version of folate and B12. To cover this, be sure to find B vitamins that contain methyl folate and methyl cobalamin. These forms of B vitamins are easily absorbable and usable.
• Vitamin C is a particularly useful antioxidant which not only manages harmful free radicals, but it also is effective at lowering inflammation. Studies have shown that those with low levels of vitamin C feel fatigued, depressed, and often have cognitive impairment. In addition, vitamin C is great for helping the body fight infection and for keeping the immune system strong. Vitamin C is also useful as a synergistic element to build collagen.
• Vitamin D3-As mentioned above, some studies have shown vitamin D3 to be effective in fighting anxiety, and possibly depression as well. Vitamin D is essential for bone health, cardiovascular health, immune health and many other bodily functions. And many people just cannot get out in the sun to get vitamin D, especially in the winter.
• Magnesium has been shown to not only be an essential mineral in the body but it is also quite effective for both anxiety and depression. Magnesium blocks the activity stress neurotransmitters and while binding to more calming receptors, resulting in a peaceful, calm state. It also slows the release of stress hormones like cortisol, helping you become more relaxed. Magnesium is also very effective for deeper, more restful sleep. Best types of magnesium include magnesium l-threonate, glycinate, malate, taurate, asporotate. Of these, my favorite is magnesium glycinate or malate. Least absorbable types to avoid are magnesium citrate and oxide.
• Zinc plays an essential role in many of our body functions, including immune system, and it also affects our brain processes, according to this 2017 study. The study also links zinc and specific hormones or neurotransmitters — especially our “feel good” hormones, serotonin, and dopamine. This study from 2021 shows zinc helps elevate levels of a brain-derived neurotrophic factor (BDNF) in the areas that control emotions. When zinc is in low supply, BDNF levels drop, and so does our mood. A 2017 review of several studies found a link between lower levels of zinc and depression. It also found that adding zinc supplementation in combination with other treatments may help improve symptoms of depression.
• Inositol or Myo-inositol is a form of B vitamin and is very effective for relieving symptoms of anxiety, panic disorder and OCD. Inositol affects the neurotransmitters, the which work to govern mood. Serotonin is a key neurotransmitter that is affected by inositol. Higher levels of serotonin promote relaxation and calm. Several studies have shown that inositol is helpful in reducing anxiety and panic attacks. Other research shows inositol taken daily will reduce symptoms of depression as well as anxiety. In addition, inositol is helpful for managing blood sugar and insulin sensitivity, increasing fertility, and managing PCOS.
• SAM-e is one of my favorite supplements that is helpful for relieving anxiety and depression. SAM-e is a natural substance made in the body, and for some who have a specific genetic variant in the MTHFR gene (about 50% of the population), SAM-e is highly effective, especially considering some people do not synthesize this substance as well as others. SAM-e is also used for improved liver function, aches, and pains, and improving mental function and alertness.
• GABA is a neurotransmitter that can also be taken as a supplement. Gamma-aminobutyric acid or GABA blocks specific signals in the central nervous system, slowing down the brain and racing thoughts. This can create a protective and calming effect on the brain and body. In 2020, some scientists found GABA to be a bioactive substance that has benefits of being an antidepressant, a calming agent, anti-hypertensive, anti-diabetic, anti-cancer and an immune system enhancer. Certain hormones in the body also increase GABA, including progesterone.
• Ashwaganda is an herb with a long history of its health benefits. Ashwaganda has been used for for thousands of years to reduce stress, increase energy, improve mood and concentration. Ashwagandha is well-known for its ability relieve anxiety and stress. Ashwaganda is classified as an adaptogen, which is a substance that helps the body cope with stress. Ashwaganda also lowers the stress hormone, cortisol. Other evidence points to the fact that ashwaganda may help with depression and other mental health disorders, as well. In addition, ashwaganda helps increase athletic performance, boost fertility and testosterone in men, reduce blood sugar and reduce inflammation.
• Progesterone is considered a master hormone in both men and women. Progesterone is the basis for other hormones such as testosterone and estrogen. In women, progesterone declines rapidly after the age of 40 and is at near zero around the time of menopause. Women in perimenopause and menopause often report increased feelings of anxiety, depression, panic attacks, heightened stress, and insomnia. Because progesterone has a strong calming effect on the brain and body, it can alleviate depression and anxiety. Progesterone levels also interact with GABA, the calming neurotransmitter. More progesterone equals higher levels of GABA and GABA receptors, and calmer feelings. Progesterone can be acquired as an over-the-counter natural cream which works well at bedtime to promote sleep and a calm state.

Additionally, be sure to talk to your doctor to get necessary lab work done. Often depression and anxiety can be linked to hormone health and some other health disorders. It’s best to get a basic CBC, lipid panel and metabolic panel. Be sure to also check thyroid function—not just TSH, but T3 and T4 as well. Also check levels of estrogen, progesterone, and testosterone for women; and for men, check testosterone, estrogen and DHT. Low hormonal levels will most definitely coincide with some level of anxiety, depression, insomnia, and low energy.

And if you find that your anxiety and depression persist despite taking these steps, seek a qualified professional therapist, psychologist or psychiatrist who can help.

I write regularly about health issues and the natural ways to treat them. What is good for the body is good for the brain, and following healthy lifestyle habits, eating a healthy, low carb, and taking high grade supplements when needed goes a long way to helping your mental state. The above steps can really help you zero on things that may be contributing to feelings of anxiety and depression, and while it’s not necessary to try everything, you may find certain remedies work better than others. I urge you to give this a try and see how you feel. I can almost guarantee you will feel better.

References
https://www.healthline.com/nutrition/ashwagandha#9.-Relatively-safe-and-widely-available
https://www.medicalnewstoday.com/articles/326847#food-sources
https://www.healthline.com/nutrition/inositol-benefits#TOC_TITLE_HDR_6
https://psychcentral.com/health/zinc-anxiety#other-benefits
https://chandramd.com/magnesium-supplements-anxiety/#forms
https://catyleeee.medium.com/industrial-seed-oils-make-you-anxious-depressed-and-feisty-7af1476944e3
https://www.amenclinics.com/blog/9-worst-foods-for-depression/
https://www.marksdailyapple.com/diet-for-depression/

The post Natural Alternative Methods to Help Depression and Anxiety appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Perhaps you’ve been to a fancy Italian restaurant and heard the waiter reciting the specials and when he gets to the salad, one of the ingredients he mentions is radicchio. Radicchio, pronounced, “Rah-DEEK-ee-oh”, is a magenta-colored leafy Italian vegetable with a ton of flavor and health benefits.

Radicchio belongs to the same family as dandelions and other vegetables in the chicory family, including Belgian endive. Radicchio looks a lot like red cabbage, but it has its own remarkable bitter-spicy flavor. Radicchio’s uniquely bitter flavor makes it a great addition to salads, but it also is deliciously mellow when grilled or sautéed.

There are several different varieties of radicchio, but Chioggia is the variety you see most often in the grocery store. It usually comes in a small round head, much like a head of cabbage. Radicchio is mostly grown in the Mediterranean, but in the U.S., radicchio is also grown in California.

Like many leafy vegetables, radicchio is high in vitamins and minerals, especially vitamin K which helps with blood clotting. Radicchio also contains vitamin C, vitamin B6, vitamin E, calcium, magnesium, zinc, copper, and a little bit of iron.

Radicchio has also been used in the past for wound healing, treating diarrhea, heart health, and maintaining blood sugar.

Like many brightly colored vegetables, radicchio is known for being high in antioxidants and protecting your body from damaging free radicals. Free radicals, which can come from many things in the environment, can damage the DNA in cells and lead to diseases such as cancer, heart disease, inflammation, and even dementia.

The deep pinkish purple of the radicchio leaves contains a powerful antioxidant called anthocyanin. Dark red grapes, cherries, blueberries and other blue, purple, or red fruits and vegetables also contain this antioxidant.

Anthocyanins are known to possess diabetes-fighting, cancer preventative, anti-inflammatory, pathogen-destroying and fat-fighting effects—in addition to preventing cardiovascular disease.

In fact, anthocyanins are so powerful, that they have potential pharmaceutical ingredients for medication. This study found these antioxidants effective at fighting a type of liver cancer. Other studies have shown the antioxidants in radicchio protect red blood cells. Anthocyanins also protect the skin from aging and help prevent cognitive decline in the elderly. In short, these antioxidants are the perfect anti-aging, preventative medicine.

Let’s take a look at some of the other incredible health benefits of radicchio:

• Cancer-Fighting—The high levels of antioxidants in radicchio help fight free radical damage. Free radicals damage cells’ DNA. Cells with damaged DNA often can reproduce into cancer cells. Radicchio’s ability to protect cell DNA, helps the body to create new, healthy cells and prevent cancer and metastasis.
• Healthier Heart and Blood Vessels—Inflammation is one of the primary causes of heart disease. When inflammation levels are high, the body sends out cholesterol to coat the blood vessels and the heart to protect from damage. When cholesterol and inflammation levels are high, risk levels for strokes and heart attacks go way up. Radicchio’s antioxidants help to lower inflammation and fight high cholesterol, protecting the heart, brain and the blood vessels.
• Diabetes Control—Radicchio contains a type of fiber that is called ‘inulin’. This fiber can help control blood sugar levels and keep them stable—something that is important for those with diabetes. Radicchio also contains caffeic acid and choric acid that can increase glucose uptake in the muscle cells where it will be utilized, rather than leaving the glucose in the bloodstream where it can cause damage. This substance can also stimulate the pancreatic cells to secrete more insulin, further helping to control blood sugar for diabetics.
• Weight Loss—The fiber and antioxidants in radicchio can help improve digestion—preventing constipation, bloating and other GI inflammation. A diet high in colorful vegetables helps you feel full, and is known to help with weight loss and maintaining a healthy weight.
• Smooth Healthy Skin—Radicchio’s high levels of vitamin A, and B-complex vitamins help to fight wrinkles, brighten up the skin and strengthen the hair and nails. B vitamins are especially important for energy and detoxification, as well as fighting inflammation, redness, and dry skin. And the high concentration of vitamin K helps keep skin smooth, glowing, and free of rashes, eczema, and other skin disorders.
• Anti-parasitic—Compounds in radicchio can help fight off certain GI parasitic infections. One study showed its power in fighting GI disease in livestock and another study showed its effectiveness against roundworm in pigs.

Want to try some radicchio? Try tearing up some leaves in a salad for some color and flavor interest. It pairs well with blue cheese topping, and arugula. Or if the bitterness is too much, roasting radicchio on the grill will bring out a smooth nutty flavor, most anyone would enjoy.

Try this recipe from Bon Appetit magazine.

Ingredients:

• 2 large heads of radicchio, halved through core end. Cut each half into 3 wedges with some core still attached to hold the leaves together.
• 3 tablespoons extra virgin olive oil
• 1 TBSP chopped fresh thyme
• Balsamic vinegar (for drizzling)

Directions:

1. Preheat grill to 400-450°F. Rinse radicchio wedges in cold water; gently shake off excess water (do not dry completely). Place radicchio in large bowl. Drizzle with olive oil and sprinkle with thyme, salt, and pepper; toss to coat.
2. Arrange radicchio wedges, 1 cut side up, on grill. Roast until wilted, about 12 minutes. Turn over and roast until tender, about 8 minutes longer.
3. Arrange radicchio on platter, drizzle with balsamic vinegar, fresh thyme, salt and pepper, and serve.

References:
https://www.bonappetit.com/
https://phlabs.com/nutrients-benefits-radicchio
https://www.healthline.com/nutrition/radicchio
https://phlabs.com/nutrients-benefits-radicchio
https://draxe.com/nutrition/radicchio/

The post What is this vegetable called Radicchio appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

For men and women, aging brings some degree of hair loss or thinning. While we may not all be sporting a shiny bald head, both men and women can lose a significant amount of hair after the age of 40 or so. For women, this often coincides with menopause and declining hormones and can be especially distressing.

Men typically can inherit male-pattern baldness and it’s normal and well-accepted. Hair loss is quite common in women as well, especially if they are post-menopausal. Let’s tackle some of the reasons for this hair loss.

Genes vs. Hormones

Male-pattern baldness, as well as female-pattern baldness can be attributed to a condition called “androgenetic alopecia”. AA is one of the most common forms of hair loss in both men and women. The hormone at play here is a a substance called dihydrotestosterone, which is a form of testosterone.

About half of men over the age of 50 and half of women over 65 have this form of hair loss, while younger people can be affected as well. It’s thought that people have certain hair follicles that are either susceptible or resistant to dihydrotestosterone.

In a study published in the International Journal of Trichology, it was found that female patients with progressive hair loss had a strong correlation between hypothyroidism (low thyroid) and hypertension (high blood pressure). Many of these people were also low in vitamin D as well. So, while many think that genes are the cause of hair loss, hormonal imbalances and nutrition come into play as well.

In fact, many health professionals are beginning to note that hair loss can be due to diet, nutrition, stress, and other environmental factors as well. This means that some degree of hair loss can be controlled after all.

Hormonal Imbalances

Hormonal imbalances most definitely come into play when it comes to hair—for both men and women. Hormones that affect hair loss include:

• Imbalance in estrogen in relationship to testosterone levels in women. After menopause, women’s levels of both progesterone and estrogen decrease significantly. Estrogen affects hair growth and quality. When levels of testosterone are too high, and estrogen is too low, hair thinning, and excessive hair loss can occur—especially post menopause or perimenopause.
• Low levels of thyroid hormone for both men and women affect hair growth and quality as well. As women approach menopause, their levels of progesterone drop drastically. Low progesterone affects thyroid function and can cause hypothyroid conditions. This in turn, can cause hair loss and slow regrowth.
• Testosterone levels in men or women. While this may occur naturally, it also can happen with testosterone hormone therapy supplementation.
• Insulin resistance can cause a loss of hair in both men and women and can be one of the symptoms of pre-diabetes or diabetes.

Hormones that are either too high or too low can affect hair growth. Both hyper and hypothyroid conditions can cause hair loss and thinning. Additionally, too high levels of testosterone or too low levels can also affect your head of hair.

Diet and Nutrition

Nutritional status can affect hair growth and dietary deficiencies will cause hair thinning, breakage, and slow hair growth. Some of the key nutrients that affect hair growth include:

• Iron deficiency or anemia can be one of the primary causes of hair loss in pre-menopausal women, especially. Iron contributes to hemoglobin which supplies nutrients and oxygen to hair follicles. Vegans and vegetarians often report hair loss.
• Zinc is an essential mineral used by hundreds of enzymes. It is thought zinc shortage affects protein synthesis and cell division, affecting hair growth. For many men, it’s a combination of low zinc and copper that causes hair loss. Not only does zinc deficiency cause hair loss, but the remaining hair can be brittle and break off more easily.
• Selenium is an essential trace element necessary for proper thyroid function which affects hair growth.
• Biotin, Folate, and Niacin are all part of the B complex vitamins. Deficiencies can occur in people with gluten sensitivity or celiac disease and other malabsorption conditions. A B vitamin deficiency can also be caused by alcoholism, and certain medications. Vegans often have B vitamin deficiencies.
• Vitamin D plays a role in hair follicle cycling and affects the hair follicle’s growth and dormant states. Low levels of vitamin D may cause hair to thin or stop growing. Risk factors for vitamin D deficiency include inadequate sun exposure, dark skin, obesity, gastric bypass, and fat malabsorption.
• Vitamin A has been shown to activate hair follicle stem cells, however high levels of vitamin A can cause hair loss. Since vitamin A is a fat-soluble vitamin, too much vitamin A can accumulate in the body, especially when taken as a supplement.
• Protein malnutrition can also result in hair thinning and loss, due to the lack of specific amino acids. Many vegetarians and vegans often notice hair thinning after being on a strict vegetarian diet.

People with vitamin and nutrient-related hair loss may lose more than just the hair on their heads. Damage to hair follicles can also cause the eyebrows and lashes to shed, if bad enough. Eating a diet rich in animal-based protein, healthy fats and fresh vegetables should suffice to help balance nutrient deficiencies. In cases of malabsorption or GI issues, extra supplementation may be necessary if hair loss is a problem.

Health Status

Health status has a lot to do with hair loss and hair growth. There are many contributing factors that can create health conditions that lead to hair loss. Some of those include cardiovascular disease, hypertension, diabetes or pre-diabetes and hypothyroidism. Autoimmune diseases can also be a trigger for hair loss as well, although many autoimmune conditions create more patchy hair loss than just thinning hair. Celiac disease, Crohn’s disease and other GI conditions can also create problems with your hair.

For these, simply getting rid of the sugar, processed grains and gluten can definitely put you back on the path to good health and a shiny, healthy head of hair.

One other health condition that is worth mentioning is having had Covid-19. Having Covid can affect people in different ways. Some can have a more severe version of the disease, while other have had a milder form. However, Covid and other contagious illnesses can have some long-term effects, including hair loss, otherwise known as telogen effluvium.

Many people notice hair loss a few months after recovering from a Covid infection. In fact, for those who were hospitalized, more than 20 % lost a significant amount of hair in the 3-6 months after recover.

Hair loss is a common response to physical stress such as a serious illness, surgery, or other types of physical trauma. Other studies that include people with milder symptoms suggest that hair loss after COVID-19 may be much more common than that.

A healthy, balanced diet that includes naturally raised animal protein, a variety of fruits and vegetables and a healthy intake of fat will help you regrow your tresses. Be sure to supplement if you or your doctor feel you may have nutritional deficiencies. There are other natural methods to help stimulate growth such as rosemary essential oil, omega 3 fish oils, coconut oil and even onion juice. Medical intervention can mean a prescription to Rogaine or Propecia to help promote growth.

Hair is an outward expression of your body’s health in addition to genetics. Take care of your health and your hair and skin will glow.

What’s been your experience with hair loss? Did you notice hair loss if you’ve had Covid? What other health conditions have you experienced that caused hair loss?

References
https://www.webmd.com/connect-to-care/hair-loss/vitamin-deficiencies-that-can-cause-hair-loss
https://www.goodrx.com/conditions/covid-19/covid-hair-loss
https://www.healthline.com/health/regrow-hair-naturally#9
https://www.marksdailyapple.com/hair-loss-looking-beyond-genetics/
https://draxe.com/beauty/hair-loss-remedies/

The post What You Need to Know About Hair Loss and Thinning Hair appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Do you take zinc to help prevent colds, flu and Covid? If not, you should be getting zinc on a daily basis.

Zinc is an amazing mineral that has many benefits, including powering up your immune system, helping your body heal wounds, maintain healthy testosterone levels, balance metabolism, helping with nerve function, assisting proper brain function, cell growth, protecting vision, and assisting in better taste and smell.

Getting adequate zinc also helps keep hormones in balance, and even a small deficiency can result in an increased risk for infertility or diabetes.

Zinc is the one of the most abundant trace minerals in your body and is contained in every cell. In fact, cell division and healthy growth of cells is dependent on zinc’s ability to protect the cells’ DNA.

The mineral zinc has powerful antioxidant properties and helps to activate roughly 300 different enzymatic functions in the body.

Since the body cannot make zinc on its own, it is essential to obtain zinc from dietary sources and/or supplements. Some of the best sources of zinc include red meat (preferably grass fed), oysters, lamb, chicken, eggs, chickpeas, nuts, and pumpkin seeds. Vegetarians and vegans often have difficulty getting enough of this vital mineral in their diets if they are not eating meat.

Let’s look at some of the most important benefits of zinc:

Powerful Immune Function

You may have heard a lot of discussion on zinc in the past couple of years because zinc is a powerful tool to help fight off viruses such as colds, flu and even Covid. Zinc works as a preventative for illness and also works to help the body fight off pathogens, once infected.

It’s been reported that patients with low zinc levels developed much worse cases of Covid-19 with poorer outcomes. Zinc deficient patients with Covid developed more complications, prolonged hospital stays, and more respiratory difficulties. The same goes for those with influenza and other illnesses as well.

Zinc can be taken as a natural remedy for fighting the common cold, flu and Covid, etc. Studies show when zinc is taken for at least five months, it may reduce your risk of becoming sick with the common cold — plus supplementing once you already feel sick may speed up the healing process.

How does zinc do this? Once zinc gets into the cells where it functions best, it helps to interfere with virus replication, and helps maintain the body’s inflammation to prevent elevated out of control inflammatory responses like cytokine storms. Zinc also helps the function of the long-term memory T-cells, and B-cells, which help the body to retain memory of previous pathogens, and to actively fight any invaders.

Other research shows that this mineral helps interfere with the biological process that causes mucus and bacteria to build up in the sinuses and nasal passages.

If zinc is to work effectively in the body to fight off viruses, the zinc must be able to get inside the cells. This requires something called an ‘ionophore’.

An ionophore is a substance that allows zinc to travel across the cell wall into the center of the cell. This is where viruses gain entry and replicate. One of the most obtainable and inexpensive ionophore for zinc is a supplement called quercetin.

Quercetin is a naturally occurring plant pigment found in red onions, apples, dark grapes, berries, and green tea. Quercetin is one of the most abundant antioxidants found in our diet and contains strong anti-viral properties. So, if you are taking zinc to fight colds, flu, and other viral infections, be sure to get some quercetin to take with zinc. Quercetin is also readily available as a supplement.

Testosterone Production and Female Sex Hormones

Testosterone for men is not just for sex drive; it’s an important hormone that helps protect men’s health. While it is responsible for maintaining the sex drive, it is also important to prevent erectile dysfunction, muscle growth and bone strength. Testosterone levels generally peak in young men in their early twenties, and then begin to drop.

In the United States and other industrialized countries, there has been a recent drop in testosterone levels of men—resulting in an epidemic of erectile dysfunction, sexual dysfunction, and infertility. Lowered testosterone levels also contribute to physical changes like gynecomastia, loss of strength, fatigue, and lack of drive.

While there are a few contributing causes, including excess use of plastics and chemicals in our environment which create chemical estrogens (xenoestrogens), low testosterone levels may be as simple as a zinc deficiency—especially if you are vegetarian or vegan.

Zinc is necessary for males to produce adequate amounts of testosterone and to help maintain those levels. In one study, dietary zinc restriction in normal young men was associated with a significant decrease in serum testosterone concentrations after only 20 weeks. Conversely, zinc supplementation of marginally zinc-deficient normal men for six months resulted in a significant increase in serum testosterone levels.

Zinc levels also have an impact on female sex hormones and partially responsible for the creation and release of eggs from the ovaries.

Several studies show zinc deficiency in women can cause problems with hormone levels, including impaired synthesis and secretion of follicle-stimulating hormone (FSH), luteinizing hormone (LH), abnormal ovarian development, disruption of the menstrual cycle, prolonged gestation periods, miscarriages, still-births, birth defects, difficult deliveries, pre-eclampsia, and low birth weights of infants.

A diet high in foods that contain zinc, as well as supplementation can enhance and balance hormone levels in both men and women.

Helps Fight Diabetes

Zinc helps to manage hormones including hormones involved in diabetes. This includes insulin, primarily. Zinc helps to find to insulin, helping to maintain blood sugar levels better.

Zinc also helps with efficient utilization of digestive enzymes, helping to break down food better, and helping glucose to be used for fuel, rather than being stored as fat.

Zinc helps to improve insulin receptors, prolong the action of insulin, and promote healthy lipid levels. It is thought that abnormal levels of copper and zinc seem to accompany diabetes and may be implicated in many of the complications of diabetes as well. Zinc supplementation may possibly have clinical use as an adjunct therapy for preventing or managing diabetes.

Acne and Wound Healing

Zinc is essential for healthy skin, and is involved with encouraging growth of healthy tissue. Zinc also promotes the growth of collagen, along with vitamin C. Collagen is the structure that supports the skin, forms connective tissue, ligaments, and cartilage.

Zinc is often used for patients with severe burns, slow-healing wounds, or infections, and to prevent scar formation. Because zinc helps support the immune system, it also helps to fight infection in the skin as well.

Zinc also helps those who struggle with acne and helps to prevent breakouts. It’s considered to be one of the best natural treatments for acne.

Zinc is also of benefit for atopic dermatitis (rashes) and diaper dermatitis. Zinc makes a great natural barrier against moisture and irritation of diapers in babies.

Because zinc is also a powerful antioxidant, zinc helps prevent heart disease, fight cancer, aids in nutrient assimilation, helps build muscle, fights ADD/ADHD, helps get rid of depression, improves macular degeneration, and protects the liver.

Brain Health

Zinc benefits also extend to brain function. Neurons are the fundamental units of the brain and the nervous system. These important cells are responsible for receiving all the sensory input from the from the external world, for sending commands to our muscles to move, to help with thought processes, and for transforming and relaying electrical signals.

Zinc is actually used by the body to help create new neurons in the brain’s hippocampus. The hippocampus of the brain is the place where memories are developed. It helps to synthesize memories, emotions, and other sensations all together. Once a memory is put together in the hippocampus, it is sent to another portion of the brain to store as a long-term memory.

When zinc levels are low, the process of forming memories is inhibited, causing long-term and short-term memory problems.

When communication amongst the brain cells is slow due to inflammation or other issues, you may experience brain fog. Brain fog is the inability to focus or concentrate to think clearly. Brain fog can impair a person’s ability to reason, make decisions, and problem solve. Because zinc is effective at reducing inflammation, zinc also helps to clear brain fog and get rid of brain fog.

The brain also needs zinc to create dopamine. Dopamine is a ‘feel-good’ hormone that is also very important for memory and focus. Studies show a zinc supplement improves focus and memory, while reducing impulsivity.

Attention deficit disorder (ADD) and attention deficit/hyperactivity disorder are common development disorders that often affect both children and adults. It was found that circulating levels of zinc were significantly lower in those with ADHD.

Zinc deficiency is also connected to a variety of other neurological disorders including autism, seizures, depression, and anxiety disorders.

Zinc Deficiency

Zinc deficiencies are common, especially amongst those who don’t eat meat.

Since zinc plays an important role in many biochemical pathways including the digestive system, nervous system, immune system, reproductive system, and skeletal system, deficiencies can cause many health issues.

Signs of zinc deficiency include:

• Getting colds, flu, and other illnesses easily
• Fatigue
• Blood sugar issues
• Inability to concentrate or sit still
• Poor growth
• Skin infections and poor wound healing.

People who avoid meat, poultry, and fish and at the highest risk for zinc deficiency. Even though some plant foods contain zinc, it is best absorbed in the presence of animal protein. People who suffer from celiac disease, digestive problems, or alcoholism and liver disease are also at high risk of being deficient.

If you don’t feel you are getting enough zinc in your diet, it’s best to supplement. Keep in mind that too much zinc can become toxic, so it’s best to keep your zinc intake in the therapeutic zone.

Zinc supplements come in several forms including:

• zinc gluconate
• zinc sulfate
• zinc acetate
• zinc picolinate
• zinc citrate
• zinc glycerate

According to Dr. Josh Axe and other nutrition experts, the tolerable upper limit to be around 40-50 milligrams per day. Some studies have found that higher doses can help fight off colds, flu and Covid, but check with your doctor first. And—avoid taking zinc if you haven’t eaten, zinc is best taken with food to avoid stomach upset.

Most people never think about zinc when it comes to their heart — but research shows low zinc levels weaken arterial walls, fuel inflammation, and accelerate plaque buildup. Worse, without enough zinc, blood platelets clump together more aggressively, raising the risk of dangerous clots. The result? A silent vulnerability hiding in plain sight — and a simple deficiency that could be putting your heart at serious risk.

Duke MD: “#1 heart attack sign is not chest pain, cholesterol, or BP”

The first sign of a heart attack is almost never chest pain…

High cholesterol… or high blood pressure.

The new discovery of a top Duke University doctor has stunned cardiologists worldwide:

If the levels of this one nutrient in your heart are LOW, your chances of heart issues skyrocket.

(Hint: it’s not Omega-3s.)

This common deficiency leaves no trace on standard blood work panels.

Which means even with perfect cholesterol & normal blood pressure, you could STILL be at serious risk.

“Almost everyone forgets their heart is a muscle. And like any muscle… it needs protein-like nutrients to stay strong,” says Dr. Rick Cohen.

Dr. Cohen’s natural solution has helped thousands of people enjoy a healthy heart without living on drugs.

And he’s released a short video revealing a simple pre-shower technique to keep your heart strong.

Watch it here:

>>> Duke University MD Reveals The #1 “Heart Strong” Nutrient Backed By 600+ Studies

References
https://www.healthfirstdc.com/blog/the-importance-of-zinc-and-quercetin-during-pandemic
https://www.healthline.com/health/testosterone-and-zinc#zinc-deficiency
https://draxe.com/nutrition/zinc-benefits/
https://draxe.com/nutrition/zinc-benefits/
https://www.mindbodygreen.com/articles/benefits-of-zinc
https://www.mdriveformen.com/blogs/the-driven/what-are-the-benefits-of-zinc-for-brain-health
https://renuerx.com/mental-clarity-can-zinc-and-other-supplements-help-you-focus/

The post 6 Powerful Benefits of Zinc: Your Immune System, Hormones, Brain Function, and so much more appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

One of the biggest complaints that many people mention is fatigue. So many of us complain of being tired all the time. No matter how common it seems, feeling exhausted all the time is just not normal or healthy. It’s a sign that something is not right.

It seems to go hand in hand with aging and can sometimes get worse before it gets better. When fatigue begins to interfere with your normal DAILY routine, it’s time to look into why and see if you can remedy the situation.

There are many factors that contribute to fatigue, and the good news is that many of these things are easily ‘fixable’. In addition, many of these health and lifestyle changes affect your overall health for the better, prevent chronic disease and help you feel mentally better as well.

Let’s take a look at some of the hidden (and not so hidden) causes of fatigue:

Sleep Issues

We have all experienced some sleepless nights, for a multitude of reasons. When sleep problems persist, we end up exhausted, dragging through the day, irritable and moody. Poor sleep can lower immunity, raise cortisol levels, cause weight gain, and reduce our ability to think clearly.

There are quite a number of things that can cause poor sleep but let’s consider a few factors:

• Sleep timing — It’s important to do your best to get on a good sleep schedule. Our bodies have something called a ‘circadian’ rhythm that helps us to be sleepy at night when it’s dark and wakeful during daylight.

Going to bed early some nights, interspersed with staying up late will definitely cause problems in your sleep cycle. Our bodies tend to develop a ‘sleep rhythm’ where we tend to get tired around the same time every night. If you ignore this sleep rhythm on a regular basis, it will wreak havoc with your natural sleep cycle of REM sleep and deep sleep.

Traveling through different time zones can often temporarily disrupt sleep cycles. This is where the supplement melatonin comes in, helping you re-regulate your sleep periods.

• Hormones — Hormones can have a huge effect on sleep quality. For women in perimenopause (the ten years or so preceding menopause), plummeting levels of progesterone can cause anxiety, agitation, and loss of sound sleep. Sometimes, just an over-the-counter natural progesterone cream can help women struggling with hormonally based insomnia.

Men too, can have sleep issues due to dropping hormone levels. While loss of sleep is linked to causing lower testosterone, naturally declining levels of testosterone can also affect a man’s sleep quality with fewer deep sleep cycles.

As testosterone levels begin to gradually drop when a man reaches his forties or so, cortisol (our stress hormone) increases. Cortisol contributes to the usual stress response, even during sleep. Increased cortisol can cause more wakefulness, tossing and turning, a faster heart rate and shallower breathing. So for men, feeling tired and fatigued is often a symptom of low testosterone, according to the American Urological Association.

• Sleep Apnea — Many men and women (often another sign of aging) can have sleep apnea. This is where, for a number of reasons, breathing stops for short periods of time. This can be a potentially serious sleep disorder. When the CO2 levels begin to build up in the blood, the sleeper will wake up, take a deep breath, and most likely go back to sleep. Sleep apnea is often tied to loud snoring.

Many people don’t even realize they have sleep apnea, but just complain of feeling tired all the time. Other signs of sleep apnea include awakening with a dry mouth, a morning headache, and difficulty staying asleep.

If this is the case, it’s best to have it checked out by a sleep specialist or a doctor. Sleep apnea can increase the risk of high blood pressure, heart disease, high blood sugar, liver dysfunction and mood problems. And you may have a sleep partner who is being deprived of sleep as well.

• Other health and lifestyle factors — Other factors that interfere with sleep and contribute to overall fatigue include: poor diet, stress, drinking too much alcohol, medications, depression or anxiety disorders, and being too sedentary.

Thyroid Dysfunction

Thyroid disease is more common than many of us realize. An estimated 20 million people suffer from thyroid disease and up to 60% of those don’t even realize they have a thyroid problem. Thyroid disease occurs more often in women and aging adults.

A thyroid disorder can manifest with many differing symptoms. The thyroid gland is considered a primary gland one that secretes hormones that affect almost every function in the body. For example, thyroid is responsible for regulating body temperature, the rate of your heartbeat, respiration, production of protein, and your metabolism and energy levels.

• Hyperthyroid Conditions – Thyroid dysfunction can be either ‘hyper-’ or ‘hypo-’. When thyroid dysfunction is hyper, metabolism is sped up, the heart races and it becomes difficult to sleep or relax. Even with the excessive amounts of nervous energy from hyperthyroid conditions, the lack of sleep can become very problematic.
• Hypothyroid – More common is the hypothyroid condition. This is where there is not enough thyroid hormone or the body has difficulty in converting the thyroid hormone T4, into the usable T3. A low thyroid means metabolism is slowed, energy is low and fatigue sets in, sometimes extreme fatigue. Other hypothyroid condition shows up as brain fog, depression, and weight gain.
• Hormones — Women are often more likely to have a low thyroid than men (although men can have thyroid problems as well). Low thyroid can easily escape a diagnosis.

Many doctors use the standard and very basic TSH test (thyroid stimulating hormone). While this can help with some thyroid disorder, it doesn’t give the full picture. It’s important to have a full “thyroid panel” done to see T3 and T4 levels, free T3, free T4 and thyroid peroxidase (TPO) which detects antibodies against the thyroid.

For women, declining hormones in the mid-forties and fifties can affect thyroid function as well. As progesterone declines, the hormonal imbalance can negatively affect the body’s ability to convert thyroid hormone into the usable T3. So, while this creates a condition of hypothyroid, the basic thyroid test will not show this. Research shows that adding progesterone can help improve thyroid function.

Everyone can benefit from supporting the thyroid, which is the key to optimal function and energy. If you haven’t had a full thyroid panel, ask your doctor for one. An undiagnosed thyroid condition can be the reason for your fatigue.

Supplements can certainly help thyroid function. These include selenium, which supports our body’s ability to create thyroid hormones. Selenium also reduces levels of thyroid antibodies. Zinc also plays an important role in thyroid hormone conversion, as well as being a great nutrient for skin health and immune health. B vitamins are also essential for people with slow thyroids. B vitamins have many interactions with thyroid function, energy levels and hormone regulation.

Other help for the thyroid includes avoiding gluten, soy, and dairy. These foods can interfere with effective thyroid function.

Diet

While you may not make a connection between what you eat and your energy levels, diet has a huge effect on fatigue, energy–and even your sleep quality and your moods. A poor diet can not only make you feel fatigued all the time, it can bring on insomnia, foggy thinking, irritability, anxiety and depression.

• Sugar and Carbohydrates — We’ve probably all heard that too much sugar causes a crash. Yes, this is true, but even too many carbohydrates—especially in the form of refined flours and processed foods will also cause a crash. So while you may not be actually eating sugar, carbohydrates turn into sugar (glucose) once eaten.

This results in a release of insulin in response to the high levels of glucose in the blood, which then lowers blood sugar. Once this happens, sleepiness and fatigue set in. Many people then reach for more high carbohydrate or sugary snacks. This creates a vicious cycle for fatigue and weight gain.

Of course, the best thing is to avoid sugar of all kinds and avoid most carbohydrates, especially grain-based carbohydrates. This means avoiding consumption of chips, crackers, cookies, and even so-called ‘healthy’ foods like pasta, bread, rice, and potatoes.

Eating healthy carbohydrates like fresh veggies and small amounts of fruit, is far better for your health, your weight, and your energy. You also want to be sure you are getting adequate amounts of healthy proteins like meat, fish, and poultry to balance blood sugar and create more sustained energy.

A diet high in carbs and sugar depletes certain vitamins and minerals. It especially depletes vitamin B1(thiamine). A B1 deficiency causes fatigue. People who have trouble controlling their blood sugar or those who are diabetic, often complain of fatigue and are most likely B1-deficient. Note: B1 also needs magnesium to work in the body. As an added benefit, B1 also helps to reduce anxiety, night sweats, and GERD.

• Food Sensitivities — Food sensitivities tend to increase with aging, especially for women during perimenopause and menopause. Many food sensitivities or true allergies can cause obvious symptoms like rashes, digestive problems, runny nose or headaches. But fatigue is a big symptom that’s often overlooked as a reaction to food. And many times, fatigue is the only symptom of a food sensitivity.

Foods that are eaten every day are often the worst offenders. The most common foods that cause reactions are gluten, dairy, soy, and corn. That’s not to say these are the only foods but this is a good place to start looking.

The best way to check out foods is to do an elimination diet. Cut out entirely one food at a time for ten days to two weeks. Next, reintroduce that food. Eat it several times, noting how you feel. Keep in mind, it may take up to 24 hours to notice a response. Now go back and try eliminating another food and see what happens.

Gluten may be the best place to start. A majority of people with gluten intolerance and celiac disease often complain of fatigue, as well as those who are diagnosed with chronic fatigue syndrome.

• Not Enough Protein — The vegetarian, vegan trend seems to be gaining popularity as the media tries to tell us this will prevent global warming. (It won’t!) For those of us who may be taking a second look at improving their health, a meatless diet seems to be a healthy choice.

While vegan and vegetarian diets have many redeeming qualities, inadequate protein often becomes a hidden factor adding to blood sugar ups and downs, fatigue, brain fog, and mood changes. The issue is that getting adequate nutrition including B12, essential fatty acids and bioavailable protein becomes increasingly difficult with a meatless or vegan diet.

A lack of protein can lead to a lack in muscle. In one study, older men and women who didn’t eat enough protein were found to have an increased rate of muscle loss.

Protein is a vital component of every cell in your body. Protein is necessary as the raw material used for building and repairing tissues, muscles, bones, and skin. Protein is essential to help produce enzymes that activate metabolism. And, if you are not consuming enough bio-available, high-quality protein, like red meat, your body will have a hard time creating and absorbing essential nutrients such as B vitamins, iron, zinc, and essential fatty acids.

If your body isn’t properly nourished by protein, will not be able to get enough vitamin B-12 and folate. Low levels of these important B vitamins and low iron intake will cause anemia—a condition where your body isn’t able to produce enough red blood cells which transport oxygen around the body. Low protein intake and anemia can most definitely cause low blood pressure, poor immune function, injuries and fatigue.

Eating a high-quality meal with some added protein can go a long way towards helping balance blood sugar, helping you feel more full for longer, and have longer lasting energy with no ‘crash’ after meals.

Consuming high quality protein–especially animal protein—will boost your metabolism and energy far more than any carbohydrates can. In one study, self-reported fatigue levels were significantly lower among college students eating high-protein foods like fish, meat, eggs and beans at least twice a day.

Best sources of protein include grass fed red meat, pasture raised chicken and eggs, and wild caught fish and unpasteurized, (full fat) dairy products. Nuts and legumes offer some protein, but it’s not bioavailable, or usable in the body as animal protein. Protein powders can also help.

Next time you feel sleepy and need more energy, grab some beef jerky, a few slices of deli turkey, or have a hard-boiled egg and see how you feel.

Dehydration

You don’t have to run a marathon across a desert to become dehydrated. Anyone can be dehydrated, even in the middle of the winter. Dehydration can be very subtle—some people may never even feel thirst as a symptom of dehydration. As we age, we are less sensitive to the obvious symptoms of dehydration. Often, by the time thirst sets in, you are already dehydrated.

Dehydration can be brought on from vomiting or diarrhea, being at high altitude or dry environments, air travel, being outside (hot or cold weather), exercise, alcohol, too much caffeine, medications, diabetes, and simply not drinking enough water.

• Water vs Electrolytes — In addition to a lack of water, electrolytes must be in the correct balance in order for fluids to reach our cells. These ions include sodium, potassium, chloride, and bicarbonate. When electrolytes are out of balance, the body does not hold on to water and you urinate most of it out of your body. A person out-of-whack electrolytes can become dehydrated, even if a lot of water is consumed.

Our electrolytes help your body run on electricity the keeps your heart pumping, your brain working, and your nervous system and muscles working properly. Being dehydrated will actually make your blood thicker, causing your heart to pound as it pumps harder to move the thick blood around your body.

• Medications — Many prescribed and over-the-counter medications can actually cause dehydration. Allergy and cold medications often work to dry up nasal secretions and can often be a cause of dehydration. Blood pressure medications sometimes include a diuretic which works to decrease fluids in the body. In addition, these medications often upset electrolyte balance, further increasing the risk of dehydration.
• The Wrong Kind of Fluids — Alcohol, tea and coffee are diuretics and can easily contribute to dehydration. Any excess of these types of beverages will cause excessive urination that will lead to dehydration. Even drinking too much plain water without enough electrolyte intake can lead to being ‘overhydrated’, a condition that is just as bad and dehydration. People have been known to overhydrate with too much water and actually die from it.
• Age — As we age, we lose our ability to sense thirst as well. Older people are definitely more susceptible to dehydration than younger people. Older people don’t always have a good sodium/water balance. Many older people also have various impairments and disabilities or even a lack of access to good drinking water. Aging people tend to be on more medications which may also contribute to dehydration.

Dehydration can cause symptoms like brain fog, confusion, sleepiness and lethargy, inability to concentrate, and weakness. Dehydration can also cause insomnia, further increasing your fatigue.

To prevent dehydration, be sure to get adequate amounts of water, vegetables and fruit (good sources of potassium), and salt in your diet. Don’t wait until you feel thirsty!

Natural thirst-quenching foods and drinks include lemon water, coconut water, celery, watermelon, cucumbers, bell peppers, pineapple and cantaloupe. In addition, mineral water contains important electrolytes like magnesium, calcium and chloride. Adding a sprinkle of sea salt or Himalayan salt to your water can help your body retain this vital fluid—especially if you’ve been sweating.

Underlying Health Conditions and Fatigue

Persistent fatigue that seems to have none of the above causes can be related to an undiagnosed health condition. These include:

• Anemia, either from a lack of iron or lack of proper B vitamins
• Type 1 or type 2 diabetes
• Heart disease or heart failure
• Hormonal issues—cortisol, testosterone, progesterone, thyroid
• Depression, anxiety
• Cancer
• Fibromyalgia
• Chronic Fatigue Syndrome
• Viral or bacterial infection
• Recovering from surgery or a physical trauma
• Seasonal allergies

It’s important to let your health professional know you are experiencing ongoing fatigue—especially if you have eliminated the above causes.

How often you experience fatigue, whether it interferes with your day-to-day activities and the type of fatigue is important to note. Is your fatigue related to weakness or sleepiness? Does your fatigue cause brain fog? Are you taking a lot of naps? Do you feel like you just don’t have enough energy to make it through the day? How is your sleep at night? Is it constant or just occasional?

It’s important to discuss with your doctor other symptoms you may be experiencing, even if they seem unrelated. A health professional may want to order extra lab work, look over any medications you are taking, and evaluate if you need any further testing.

Nutrient Deficiencies

Nutrient deficiencies are a key factor in fatigue. There are many nutrients that can contribute to fatigue including deficiencies in: B vitamins—especially B1, B6, and B9; vitamin D, iron, magnesium, potassium and certain antioxidants, including glutathione.

Some people do not possess adequate digestive enzymes to fully extract nutrients from the foods they eat, while others may have inflammation in the digestive system, from food intolerances or allergies that makes it difficult to absorb nutrients from food.

• B vitamins — The B vitamins are B1 (thiamine), B2 (riboflavin), B3 B5 (pantothenic acid), B6, B12, B9 (folate) and biotin. B vitamins are vital to supplying energy for every part of the body, including the brain and nervous system. All the B vitamins are involved in the energy-production system within the cells. When you are lacking in any of the B vitamins, your cells’ mitochondria will not be able to generate energy well and your red blood cells won’t be very efficient getting oxygen to all parts of your body.

A deficiency in just one of the B vitamins can slow down an entire sequence of biochemical reactions necessary for converting food into energy, this results in a loss of energy and fatigue.

People who eat high carb/high sugar diets or those who have trouble controlling their blood sugar (diabetics or those with metabolic syndrome) may feel extreme fatigue. This is due to a shortage of vitamin B1.

Low levels of B9, B12 or B6 are key B vitamins that can cause tiredness and fatigue. A folate deficiency for example (B9), causes a type of anemia called ‘macrocytic’ anemia, whereas people low in B12 have another type of anemia called ‘pernicious’ anemia.

It’s thought that 10 to 15 percent of aging adults have a B12 deficiency, often due to low levels of intrinsic factor which allows B12 absorption. In addition to fatigue, low levels of B12 can cause brain fog, confusion and even dementia. Many vegetarians and vegans are low on this essential nutrient, because B12 is from animal-based sources of food only.

Low levels of B vitamins can cause fatigue, anxiety, numbness and tingling in extremities, a swollen red tongue, irritability and brain fog.

You can try supplementing with a quality multi-B vitamin supplement for a couple of weeks to see how you feel. It’s always better to take the whole B vitamin family, because taking just one type of B vitamin can upset the delicate synergy between all the B vitamins.

Due to a certain genetic defect of the MTHFR gene, some people may not be able to properly metabolize folate and B12, so as a precaution, be sure you are taking B vitamins that include methylfolate (B9) and methylcobalamin (B12).

• Vitamin D — This vitamin is crucial for bone health, immune function, and—surprise—to prevent fatigue—among its many other benefits. The symptoms of vitamin D deficiency can be difficult to pinpoint, but they are fatigue, bone pain, depression, and muscle aches and weakness.

If you cannot get outside in the midday sun, or if you live in a northern latitude, you may need to supplement with vitamin D. According to the NIH, most adults need a minimum of 15-20 micrograms (mcg) of vitamin D3 each day, and adults older than 70 need 20 mcg. Best source of vitamin D comes from the sun. Your doctor can include vitamin D levels in your lab work and it’s a good idea to see where you are at. Optimal levels are 40-60+ ng/mL.

• Magnesium — Magnesium is a very powerful mineral. It not only supports bone health, moods, and blood sugar regulation, but it is vital for assistance in energy production. Many people (about 80%) are low in this essential mineral, so it is a good idea to add magnesium supplements to your daily routine. Not only will it assist in energy production, but it aids in sound sleep too—so you attack fatigue from both angles.

Low levels of magnesium can cause loss of appetite, fatigue, weakness, muscle cramps, irregular heartbeat, nervousness and anxiety. Recommended amounts of magnesium are 250-400 mg a day.

• Iron — Deficiencies in iron can be fairly common. Iron deficiency anemia is very common especially for those who do not eat red meat. Iron is necessary for red blood cells to transport oxygen throughout the body.

Iron-deficiency anemia will cause weakness and fatigue, shortness of breath, pale skin, a fast heartbeat, lowered immune status, and a swollen tongue. Often iron-deficiency anemia is accompanied by B vitamin shortages as well, further increasing fatigue and weakness symptoms.

Iron-deficiency anemia will cause weakness and fatigue, shortness of breath, pale skin, a fast heartbeat, lowered immune status, and a swollen tongue. Often iron-deficiency anemia is accompanied by B vitamin shortages as well, further increasing fatigue and weakness symptoms.

• Potassium — Potassium is a vital electrolyte and mineral that assists the heart, nerves, and muscles to work properly. Plus, it’s also an important nutrient that helps balance sodium in the body. Most people get adequate amounts of potassium in their diet if they include vegetables and fruit on a regular basis.

However, in cases of vomiting or diarrhea, excessive sweating, laxatives, diuretics, or kidney disease, potassium can run low. Symptoms include dizziness, fatigue, muscle twitching or cramps, tingling, numbness and abnormal heartbeat.

Potassium is relatively easy to replace with diet—bananas, most all vegetables and fruit, squash, and legumes provide plenty of potassium to replace lost stores.

• Antioxidants — Antioxidants prevent oxidative stress and fatigue in our bodies. Oxidation results from many things related to lifestyle. A poor diet, high in sugar and processed foods contributes, as does excessive exercise, environmental toxins, smoking cigarettes, alcohol, stress and many other unavoidable things.

A buildup of free radicals and oxidative stress contributes to tiredness, fatigue and an inability to recover from strenuous exercise. Low levels of antioxidants can contribute to muscle atrophy and fatigue.

Inadequate levels of important antioxidants also increase age-related loss of muscle mass (sarcopenia), weakening the body, increasing fatigue, and causing more susceptibility to injuries. This creates a vicious circle of fatigue, inactivity and further health decline.

There are particular antioxidants that may be the most valuable to supplement. These include glutathione (the master antioxidant), coenzyme Q10, vitamin E, vitamin C, lipoic acid and carotenoids.

Glutathione helps strengthen immunity, and neutralizes free radicals while removing toxins. It also helps to fortify and activate other antioxidants in the body.

CoQ10 supports the heart and cardiovascular function. CoQ10 aids in 95% of the body’s energy and supports the mitochondria in our cells. Mitochondria function as our cells’ energy powerhouse.

And Alpha lipoic acid is a multipurpose nutrient that has powerful antioxidant and blood sugar management actions. ALA increase glucose uptake in the muscles, resulting in increases in muscle energy.

Antioxidants can be found in ample amounts in a variety of fruits and vegetables. Eating a diet high in colorful, nutritious vegetables full of vitamin C and carotenoids will go a long ways towards supplying the antioxidants you need. Organ meats also include large amounts of the valuable antioxidants, CoQ10. There are also many supplement combinations that supply antioxidants for energy and free radical protection.

As you can see from the above, there are many contributing factors that cause fatigue. And often, it is not just one thing but a combination of factors, health conditions, diet and lifestyle that all go together to cause fatigue. Taking a step-by-step approach–beginning with diet and lifestyle, is important.

First, look at diet and remove possible foods that may be causing inflammation, intolerances or sensitivities. Then begin building up a healthy diet that includes lots of organic, fresh, colorful vegetables, a little bit of fruit, naturally raised meats/fish/poultry, and healthy fats. Eliminate gluten, corn and dairy from your diet as these foods often contribute to sensitivities and fatigue.

Be sure to optimize your sleep to get as restful as possible sleep. Stay well hydrated, get outside during daylight hours to get exercise and sunlight, and do your best to eliminate stress.

If necessary, ask for extra lab work and testing from your doctor.

Supplement as needed. I highly recommend starting with a good multi vitamin/mineral supplement, B vitamins with methlyfolate and methylcobalamin, and magnesium.

While it may seem like a daunting task, taking the above steps will most definitely get you moving in the direction of feeling great and having more energy. I can almost guarantee it!

If you found this article interesting and helpful, and you are over the age of 40, take a look at how you can regain that lost energy and start feeling like yourself again….

According to the best-selling author and world-renowned heart surgeon, Dr. Steven Gundry, there’s one fruit people over 40 should never eat.

This fruit can disrupt your hormones. Both sapping you of energy and forcing your body to create “sticky” fat cells that can NOT be “burned off” with normal diet and exercise.

Do you know the fruit I’m talking about? Make sure you do by clicking the one below you think it is, and get the answer from Dr. Gundry himself on the next page:

>> Blueberries

>> Strawberries

>> Goji Berries

References
https://www.everydayhealth.com/hs/low-testosterone-guide/good-sleep-low-testosterone/
https://www.mayoclinic.org/diseases-conditions/sleep-apnea/symptoms-causes/syc-20377631
https://my.clevelandclinic.org/health/diseases/8541-thyroid-disease
https://www.mindbodygreen.com/0-24225/7-surprising-signs-youre-not-getting-enough-protein.html
https://www.mensjournal.com/food-drink/13-negative-side-effects-not-getting-enough-protein/
https://draxe.com/health/always-tired/
https://www.marksdailyapple.com/why-do-i-feel-tired-all-the-time/#ref-6
https://universityhealthnews.com/daily/energy-fatigue/3-top-nutritional-deficiencies-as-fatigue-causes/
https://www.everydayhealth.com/hs/guide-to-essential-nutrients/common-nutrient-deficiencies/
https://www.huffinesinstitute.org/Resources/Articles/ArticleID/439/The-Power-of-Antioxidant-Supplementation-Hype-or-Helpful

The post The Real Reason You are Tired All the Time appeared first on thenutritionwatchdog.com.

By: Cat Ebeling, RN, MSN-PHN, co-author of the best-sellers:  The Fat Burning Kitchen, The Top 101 Foods that Fight Aging & The Diabetes Fix

Sorry vegans and veggie-burger lovers, you’re not going to like this. I believe hamburgers are the perfect food. I mean hamburgers from REAL, red meat from grass-grazed cattle raised sustainably.

Why is hamburger the perfect food? Let’s talk beef first.

Beef gets slammed as the “red meat” that is often considered unhealthy. But much depends on the source of the beef that determines whether it is ‘healthy’ or ‘unhealthy’. We will get into the grass fed vs. conventionally-raised meat in a bit.

Why is beef so perfect?

Beef contains “heme” iron which is much more easily assimilated in the body, than iron that comes from plants. Heme iron is a form of iron that humans can absorb very efficiently, and it also helps the body absorb non-heme iron from plant-based foods. One study even found meat as being more effective than iron tablets at maintaining iron levels in women during exercise.

Beef also contains zinc, selenium, choline (vital for liver health), vitamin B12 (only available from animal sources), and vitamin B6, along with vitamins A and E.

Meat is not just high in protein. It is also a source of many nutrients that are simply not available in plants. Meat provides vitamin B12 (only available from animal sources), a highly absorbable type of iron, essential amino acids, zinc, selenium, omega 3 fatty acids, EPA, DHA, vitamin D, and vitamin K2–none of which are found in plant foods.

Now, let’s discuss grass fed beef vs conventional beef. Conventionally raised cattle are finished on a diet of corn, kept in crowded, filthy pens and are generally in poor health. Their diet of grain makes them high in inflammatory omega 6 fats and low in healthier omega 3 fats. Conventional cattle are often pumped full of antibiotics and steroid hormones which are known to help them pack on the weight quickly. Overall, conventional beef is a far different animal than grass fed beef and can hardly be compared.

Grass fed and grass finished beef are raised in their natural environment, eating their natural diet. This means they have far fewer health problems and do not need hormones or antibiotics to fight disease or make them gain weight. They are raised in sunlight and natural pastures making their environment far healthier and far less stressful.

Grass fed beef has a different fat profile than conventional beef. Grass fed beef can have up to 5X the amount of omega 3 fatty acids as conventionally-raised beef. Omega 3 fatty acids lower inflammation, and have been found to help prevent heart disease, strokes, autoimmune diseases such as lupus, eczema, and rheumatoid arthritis. Omega 3 fats also help prevent Alzheimer’s, depression and anxiety, as well as ADHD.

Grass fed meat has lower levels of saturated fat compared to grain fed beef and it contains a very important type of fat called “conjugated linoleic acid”. CLA is a potent cancer fighting compound. CLA has slowed the growth of an unusually wide variety of tumors, including cancers of the skin, breast, prostate, and colon.

Grass fed cattle contain three to five times more CLA than conventionally-raised meat. In a Finnish study, women who had higher levels of CLA in their diets had a 60% lower risk of breast cancer than women who had low levels of CLA.

Grass fed beef contains more antioxidants, pound for pound than conventionally-raised meat.

Beef contains all the amino acids your body needs to synthesize protein. It’s a very high quality source of protein. Body builders and weekend warriors alike eating plenty of beef find they easily build muscle and lower their risk of injury. Beef also contains beta-alanine, an amino acid that helps create carnosine. Carnosine is vital to the muscle power and increases your ability to perform high intensity exercise.

Eating more protein—not less—is essential not only to good health, but also in keeping blood sugar low and preventing diabetes and obesity. Meat is one of the highest quality sources of protein.

So that brings us to burgers. The ubiquitous burger. They are certainly not all the same.

And that leads me to my controversial statement: “Burgers are the most perfect food.”

Let’s discuss…

We all know burgers can be delicious. They are incredibly adaptable. And ground beef can be one of the most economical cuts of meat—even grass fed ground beef.

Burgers are great plain, but they can become a masterpiece of your culinary skills and creativity, depending on what you add—or subtract—from them.

First of all, I’d recommend you ditch the doughy bun. Grains are inflammatory and not Paleo, although you can find grain-free buns. Even better, eat your burger with a lettuce wrap for a bun—or try a collard green wrap for some extra nutrition—just blanch first to make the collards easier and more tender.

You can also drastically boost the nutrition power of your beef by adding in some liver, beef heart or kidney. Chop in the food processor and mix in your ground beef and you won’t even taste it—you’ll just get all the massive health benefits.

Use healthy condiments. Some delicious avocado mayo, sugar free catsup, whole ground mustard, jalapenos, avocado, sliced sweet onion, sautéed mushrooms, and a fresh, ripe, juicy sliced tomato are great ways to up your burger game. Pile on those fun toppings. Don’t forget fun toppings like sauerkraut, kimchi, coleslaw or baby greens.

The sky’s the limit! High quality burger toppings make for a higher quality burger.

And last but not least, don’t forget the bacon, a good quality grass fed cheese, or even an egg for some extra protein.

You can create a different burger theme every night of the week! Enjoy that delicious, perfect, juicy grass fed burger!

References
https://www.webmd.com/diet/grass-fed-beef-good-for-you#3
https://www.marksdailyapple.com/healthier-burger/
https://www.leanandtenderbeef.com/Blog/10-Surprising-Health-Benefits-of-Grass-Fed-Beef/
https://sustainabledish.com/meat-is-magnificent/
https://grasslandbeef.com/?placement=&network=g&loc_physical_ms=9028818&store_code=&device_model=&loc_interest_ms=&albert_targetid=kwd-17111085630&albert_campaignid=2037231091&product_country=&feeditemid=&device=c&albert_keyword=us%20wellness%20meats&merchant_id=&product_id=&albert_category=&matchtype=e&product_partition_id=&product_channel=&albert_creativeid=414874517196&product_language=&albert_agid=70065469337&gclid=Cj0KCQjw5auGBhDEARIsAFyNm9HCaAPzk-RAkIfOp1OJOJCcA3AtYXzuU47izQPDXV3b8hkQ1tsSArYaAnn5EALw_wcB

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With the rapid spread of Covid-19 around the world, along with the dramatic and scary news stories, it seems everyone is scrambling to grab supplements to boost their immune systems. While nothing takes the place of a healthy diet that lowers inflammation in your body, a good night’s sleep, stress reduction, exercise, and vitamin D production in your skin from sun exposure—some supplements can definitely be helpful as well.

Once the SARS-CoV-2 or Coronavirus gets inside the human respiratory tract, it infects and multiplies in the cells lining the airways and lungs. This kicks the body’s immune system into action. In most people, the immune system does its work, then recedes and the patient recovers.

Normally, an immune response which causes inflammation is a normal and good thing in the fight against a pathogen or an injury. However, with this coronavirus, the Acute Respiratory Distress Syndrome that occurs in some people, happens as a result of a dysfunctional immune response to the presence of the virus. The uncontrolled immune response triggers an overproduction of immune cells and their signaling molecules which leads to a ‘cytokine storm’. This cytokine storm is generally what causes the severe and potentially fatal symptoms of severe pneumonia and breathing difficulties with a Covid19 infection.

So it’s more about having a healthy immune system overall and reducing inflammation in the body, because if the body is already overridden with inflammation, leaky gut, Diabetes, obesity, and other health problems, it’s possible this can contribute to the cytokine storm that’s being seen in some patients.

There are several supplements that actually help to strengthen the immune system and reduce inflammation, without overstimulating the immune system. One of the top nutrients for this is Quercetin.

What is Quercetin?  It is a potent anti-inflammatory and antiviral substance found in certain foods, including red onions and apples. Many people take Quercetin in the fall and spring to help their allergies to tree and weed pollen.  Quercetin has been shown in many studies to have fairly broad anti-viral properties against most viruses.

Quercetin is considered a bioflavonoid. Quercetin is found in the highest concentrations in red onions, berries, red wine, green tea, buckwheat, and apples.

Quercetin is now also undergoing trials in China for its effectiveness against Covid19 (but I am in no way saying Quercetin cures or blocks your ability to get it). In a recent analysis published by the University of Tennessee and Oak Ridge National Labs, they used high-powered computer modeling to look at which compounds or supplements might best prevent the coronavirus from binding to our cells.

This is key, because this is how this virus gets into to our bodies and starts reproducing. It enters our bodies through nasal passages, mouth, eyes, or respiratory passages. Once it binds to a cell, it finds its way into the cell, starts reproducing like crazy, and takes over the respiratory system, especially the lungs.

The coronavirus uses the ACE2 or Angiotensin Converting Enzyme receptor in our bodies to enter the cells. This is important too, because ACE2 receptors have to do with regulating our blood pressure—I’ll talk more about that below.

The analysis from Tennessee looked at several different compounds and nutrients to see which ones worked best at interfering with the virus’s ability to attach to a cell and get inside to do its damage. One of the top 5 virus-fighting natural compounds is Quercetin.

Quercetin is a natural supplement that has other big benefits including lessening reactions to allergies, as well as fighting aging and free radicals. Well worth it to start taking since it has multiple benefits for our health. According to most research, the usual dose is 500mg to 1,000 mg a day. Quercetin is often compounded with a digestive enzyme like bromelain, plus Vitamin C, to improve absorption. All good things.

Quercetin is also inexpensive, especially compared to some of the pharmaceutical grade antiviral drugs that are being used now. This broad-spectrum antiviral supplement has already proven successful for treating the Ebola and Zika viruses, according to Dr. Michel Chrétien, a researcher at the Clinical Research Institute of Montreal.

Does it work for sure? It’s too early for standard clinical trials to show positive proof, but the circumstantial evidence is strong in favor of its anti-inflammatory and antiviral capabilities. The best thing about quercetin is, even without clinical trials, we know that quercetin will not harm you, or cause your immune system to overreact. Including quercetin in your immune-boosting weapons seems like a wise idea, along with these other practices as well:

Get good sleep

Poor sleep increases the risk of infectious illness. One study found that getting less than 5 hours of sleep over the course of a week, can increase the chances of catching a cold by 350%. Also, important to note is that lack of sleep can increase inflammatory levels in the body, creating higher risk for a cytokine storm. If you are having trouble sleeping, a small dose of melatonin at night may help you sleep better and keep your immune system strong.

Manage your stress

It’s no secret that stress definitely disrupts our immune function and increases our levels of inflammation, making us far more susceptible to getting seriously ill. Stop reading the news, follow precautions and find something relaxing to do—meditation, breathing exercises and exercising outdoors all go a long way to manage stress, reduce anxiety and strengthen your immune system.

Take Zinc

Zinc has been proven to reduce the activity of coronavirus and may prevent its entry into our cells while reducing its power. Zinc has proven powerful in fighting off regular influenza and the common cold as well. The suggested dosage for zinc is about 15mg – 30mg daily.

Vitamin C

Vitamin C has shown great promise in inhibiting inflammatory reactions and is thought to be very effective against viruses as well.  Several clinical trials have found that vitamin C shortens the frequency, duration and severity of the virus that causes the common cold (a type of corona virus) and the incidence of pneumonia. Vitamin C can be taken in reasonably high doses as any excess is washed out of the body.

Eat Other Immune-Boosting Nutrients:

Other foods to consider including in your diet are garlic, fresh ginger, berries, green tea, and even grass fed butter and organ meat–full of vitamin A and other immune-boosting natural compounds.

Stay well, be healthy, and remember, a healthy body is the best defense against any disease.

We put one of the worst modern health crisis in our rear view mirror, but is it really over?

2026 – ER doc has urgent immunity warning for what’s coming

According to one ER doctor, there are 3 terrifying warning signs right now…

The media is hiding them (the politicians needed votes this fall).

Click here to see what’s coming next, and how to protect yourself

Immunity has been the perfect “back door” for taking away our freedoms..

And, what comes next could make the last few years look like a cakewalk.

Here’s this MD’s suggestions for supporting your immune system right now.

References
https://www.cbc.ca/radio/thecurrent/the-current-for-feb-28-2020-1.5479561/as-coronavirus-spread-speeds-up-montreal-researchers-will-trial-an-anti-viral-treatment-for-covid-19-in-china-1.5480134
https://regenexx.com/blog/coronavirus-episode-9-can-Quercetin-help-covid-19/
https://www.webmd.com/vitamins/ai/ingredientmono-294/Quercetin
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808895/
https://jvi.asm.org/content/78/20/11334
https://www.sciencedirect.com/topics/pharmacology-toxicology-and-pharmaceutical-science/quercetin
https://doi.org/10.26434/chemrxiv.11871402.v3

The post Quercetin vs Viruses (Powerful anti-viral properties of this unique nutrient) appeared first on thenutritionwatchdog.com.

Many hard-core environmentalists, celebrities and even doctors are advising us to eat a “plant-based” diet—or at the very least to give up eating “red meat”.  And if we’re going to eat meat, we’ve been told to eat chicken. But is that actually BAD advice?

Chicken is often considered by many a “clean” meat, and it’s usually boneless, skinless and hardly resembles something that comes from an animal at all.  It’s just…chicken.

The consumption of chicken has risen about 400% worldwide over the past 50 years while beef production has remained the same or decreased. Can we really save the world and our health, by eating more chicken and less red meat?  The answer, as you’ll see below, will surprise you.

People often say they have given up eating red meat out of concern for the animals, the environment, and their health. Those sound like good reasons on the outside… But while cutting out (CAFO) conventionally-raised red meat seems virtuous, eating chicken instead doesn’t do much to address those issues, and can even be worse in most cases.

Most all conventional meat and chicken is produced in Concentrated Animal Feeding Operations (CAFOs). CAFO meat production is deplorable and we should all definitely do our best to not support this type of agriculture! Animals raised on these factory farms are overcrowded and raised in filthy conditions where the animals have to wallow in a sea of their own feces. CAFOs house anywhere from hundreds to thousands of animals. CAFOs can include open feedlots for cattle and large windowless buildings where chickens are confined in boxes, cages, large crowded areas, or pens.

CAFOs also cause massive pollution to our groundwater and surface water supplies within miles of their operations. CAFO’s produce huge amounts of urine and feces that drain off into the water supply. And because these animals are given antibiotics, growth hormones, and other medications, these chemicals are present in the sewage and runoff the animals produce—which then soaks into the ground or runs off into our water supply.

Don’t Chickens Have a Better Life?

On the surface, eating chicken and eliminating red meat may SEEM like the healthier choice for our bodies, the animals and the planet, but it is not. Chicken is not actually healthier for us to eat, nor are the chickens treated any better, and there’s all of that air, land and water pollution.

Sure, many of us think that chickens run around a farm pecking their feed, clucking and crowing, but unfortunately the vast majority of chickens we eat come from large scale indoor operations. It’s difficult to find pastured, humanely raised, organic chickens to eat, unless you live on a farm or have access to local, outdoor farm-raised chickens.

Animals raised in CAFO’s are treated very badly, especially chickens. Most chicken comes from a CAFO where they are raised their entire lives (On the other hand, even beef finished in CAFO’s spends at least the first year or more of their life outdoors on grass). Chickens are packed into cages or on a filthy floor, where they can barely move around. The poor birds usually have their beaks seared off with a hot blade to avoid pecking each other to death, because they are so packed in so closely. These chickens are bred to grow breasts so big and heavy, they literally can barely walk, are often crippled, and many of them get trampled to death. Most never get outside to breathe fresh air or see the sunshine or eat their natural diets. Large scale organic chicken farms are not much better, unless they are actually pasture-raised, which is rare.

What About Salmonella, etc?

Because CAFOs are so filthy and overcrowded, these chickens are routinely given antibiotics just to prevent all the disease that flourishes in these dirty living conditions. This practice is a big reason there are antibiotic resistant bacteria. And when we eat those chickens, we can often ingest some pretty powerful and nasty bacteria ourselves.

More than 100,000 people were sickened by food-related illness outbreaks between 2009 and 2015, according to a new analysis by the U.S. Centers for Disease Control and Prevention (CDC). And the food that made more people sick than any other? Chicken.

Chicken is most associated with salmonella poisoning, which causes some pretty serious food poisoning in humans. In addition, the CDC reports that chicken also carries these lovely pathogens as well—which can make you very sick if not killed during cooking:

• Campylobacter bacteria
• Clostridium perfringens bacteria

Then what about consuming “antibiotic-free, vegetarian fed, no animal by-products and cage free” chicken? …Not necessarily any better. This does not solve the problem either. Cage-free does not mean much, because these chickens are all crowded together wing to wing in a windowless facility where they never see the light of day. They may see the light of day through a small open window, but never actually make it outdoors. And, many chicken producers are now promoting antibiotic-free chicken, which is a step in the right direction, but there are many different meanings to the “no antibiotics” sales pitch.

Isn’t Vegetarian Fed Better for Me and Chickens?

Does that conjure up images of happy chickens pecking at their cracked corn in their pen? Chickens are not actually vegetarians; their natural diet includes things like grubs, worms and bugs. Chickens fed a diet of only grain will produce meat high in unhealthy, inflammatory omega 6 fats. Not healthy for anyone—not even chickens.

On top of that, grain for chicken feed is most times genetically modified and grown on huge, mono-cropped farms sprayed heavily with pesticides and herbicides. And many grain crops are doused in cancer-causing glyphosate just a week or so before harvest. So, your chicken is eating glyphosate-laced GMO grain, which you end up ingesting as well–with the all toxic effects on your body.

Mono-cropping for CAFO feed also destroys biodiversity by eliminating the habitat of small animals including birds, toads, insects, worms, rabbits, mice, rats, etc. to clear fields for planting and producing grain.

Did you know that sheep, pigs and cows have regulations for humane slaughter, but not so with poultry… They are killed in pretty inhumane ways. They are often stunned by being run through a vat of electrified water, then their throats are slit. Quite often, however, the electrified water is not effective, so the birds are awake and alert right before they die. At least half of the birds we eat have experienced intense stress and suffering before they reach our kitchen table.

But It’s More Ethical to Eat Chicken, Right?

Some people who are attempting to eat ‘ethically’ say they want to cause the least amount of animal deaths to support their diet and health. OK… So, a typical cow produces almost 500 lbs of edible meat. One person could live off the meat from one cow for almost 2 years if that’s the only meat they ate.  A chicken produces only about 50% edible meat from their 3-5 lb weight. To arrive at the same amount of meat, approximately 250 chickens have to die. That’s about 250x as much suffering and death. Do we really think it’s more “ethical” to kill 250 chickens vs just 1 cow?

What about Nutrition…Isn’t Chicken the Healthier Choice, as most think?

Let’s talk nutrition. Dietitians and misinformed doctors often scold us for eating red meat and try to tell us it’s linked to cancer, heart disease and diabetes, and advise us to eat skinless (white meat) chicken breasts instead. BAD advice!

Chicken contains protein and some vitamins/minerals, but beef (especially grass-fed and finished) has a LOT more healthy omega 3 fats, and far less of the inflammatory omega 6 fats. (Unless you can find true pastured-raised organic chicken, which does contain a good amount of omega 3 fats, collagen and protein.)

Beef also contains twice as much iron, selenium, zinc, and phosphorus—and far more vitamin B6 and B12 than chicken. In fact an average serving of beef will give you 45% of bioavailable B12, while chicken supplies only about 3%.

Beef also contains a good supply of heme-iron, the most absorbable kind of iron. Iron is necessary for red blood cells that carry oxygen in your body, and a shortage of available iron will cause anemia, usually in women. The biggest nutritional deficiency in the world is iron-deficiency anemia. Beef supplies TWICE as much bio-available, absorbable iron compared to chicken.

The other big deficiency, especially in vegans, vegetarians and the elderly is vitamin B12. B12 can only be obtained from animal sources. A lack of B12 also causes a type of anemia. B12 and iron deficiencies cause weakness, dizziness, heart palpitations, fatigue, brain fog, nerve problems like tingling, depression, and even dementia, and often a B12 and iron deficiency anemias are present at the same time. A good serving of healthy red meat will quickly fix this situation!

In addition to the nutrient profiles, RED meat also contains a variety of bioactive compounds that infer health benefits, including:

• Carnosine—an amino acid that has anti-inflammatory, immune regulating properties.
• CoQ10–a vitamin like compound that benefits the heart muscle and other muscles, generates growth, repair and maintenance.
• Conjugated Linoleic Acid (CLA)—a natural healthy fat that helps burn your own fat, builds muscle, helps with weight loss, and strengthens the immune system.
• Glutathione–the “Master antioxidant” helps fight oxidative stress, aids in muscle recovery, and overall performance.
• L-carnitine—an amino acid that helps in fat metabolism, glucose levels and muscle building.
• Taurine—an important amino acid that improves insulin release, allows for better glucose tolerance and is a powerful antioxidant. It is vital for the proper function of the minerals potassium, calcium, magnesium, and sodium.

Beef, when compared to chicken, contains more carnosine (an amino acid), more coQ10, twice as much CLA, twice as much glutathione, 20-30 times more L-carnitine, and more taurine.  Overall, it’s been estimated by nutritionists that beef is 30% more nutrient-dense than chicken, providing significantly more of the nutrients our bodies need to thrive in good health.

Grass Fed/Grass-Finished vs CAFO Beef—Which is Healthier?

The demand for grass-fed beef has skyrocketed over the last decade. It’s often listed on menus at restaurants now and is commonly seen in the grocery store.

The term “grass-fed” can be confusing. All beef is generally grass-fed for the first 12-15 months of their life. Grass-fed and grass-finished meat contains the most benefits. Cattle that are grass-fed and then grain finished have a different nutrition profile, as they are typically finished in a CAFO on grain-based food for the last 4-6 months of their lives, which changes the nutrition of the meat for the worse.

Because grain is not a cow’s natural food, it often gives them indigestion, makes them sick, and makes them more likely to harbor dangerous e.coli bacteria. Another study shows that grain-fed cattle have more liver abscesses than grass-fed cattle (11% compared to 0.2%). Grass-fed cattle are overall, healthier and need less antibiotics and medications.

Grass-fed cattle roam around outside all day with plenty of room to eat whatever they wish, and obtain sunshine and a stress-free environment. As a result, they are healthier and happier. Most grain-fed cattle spend their days crowded inside a filthy pen, wading through their own excrement.

Grass-fed beef contains far more healthier fats including much higher omega 3 fats compared to omega 6 fats, and almost double the conjugated linoleic acid (CLA) compared to grain-fed cattle.  Grass-fed beef also contains significantly more vitamins and minerals than grain-fed beef.

By opting for grass-fed beef, you are supporting small farms who raise their cows in a natural, humane way and getting superior nutrition from healthier, happier cows. Calorie for calorie, it’s the way more efficient at delivering the highest quality protein in an easily digestible form.

Yes, it’s true that grass-fed beef is slightly more expensive than conventional beef, but given that it’s a more nutrient-dense food, it is worth the small extra cost to protect your health. If your budget just does not allow for grass-fed, even conventional beef does offers some nutritional advantage over chicken.  It seems odd to me that so many people will spend $1000 or more on their cell phone, or over $100 per month on their cell phone bill, but refuse to spend an extra $2 to $3 per lb for grass-fed meat that will protect their health.  Seems like an odd prioritization to me.

Speaking of cost, one of the best quality sources of grass-fed meats that I’ve found at a very affordable cost is called ButcherBox, and I use their service myself every month.  Try ButcherBox grass-fed meats here.

Another great source of high quality grass-fed meats is US Wellness meats here.

What About Red Meat and Cancer?

Some studies have been done on the association between red meat and cancer. While there has shown some association between the two, they are not conclusive. The main problem is that these studies do not differentiate between conventional red meat from CAFOs, processed (CAFO) meat with lots of added chemicals, nitrites, fat, antibiotics and growth hormones vs. naturally raised grass-fed beef. In other words, most of the studies on red meat do not differentiate between a grass-fed steak or a can of spam. All very different meats, with very different effects on your body.

Studies done on red meat and cancer are generally considered epidemiological research or observational studies. In other words, researchers study broad groups of people who eat lots of red meat and attempt to make connections to cancer. Remember that correlation does not equal causation. In other words, the association between the two may not be the cause.

It’s virtually impossible to separate out the variables in an observational study. Many people in these studies who consume red meat and processed meats may also be smokers, non-exercisers, and fast food/junk food/processed food consumers, eating few vegetables or fruits. So again, there is no differentiation between a meal of grass fed steak, organic vegetables, and a glass of water or McDonald’s meal of a (CAFO) Big Mac with french fries and a soda.

In other words, eating red meat in the context of a healthy diet and lifestyle is far different from eating red meat and processed meats in the context of an unhealthy diet and sedentary lifestyle.

There are no randomized controlled trials or clinical trials of any nature that show links between red meat and cancer.

Systematic reviews have more credulity and also have looked at the effects of red meat and cancer.

• Red meat, processed meat, or total meat is not associated with hepatocellular carcinoma
• There is insufficient evidence to confirm a link between red meat consumption as part of a healthy eating pattern and colorectal cancer.
• Consumption of red meat and processed meat was inconclusive as to overall risk of colorectal cancer.
• There is currently insufficient evidence to confirm a true link between the intake of red meat as part of a healthy dietary pattern and colorectal cancer risk.

Obviously, what TYPE of red meat is eaten (CAFO, processed or grass-fed/organic) is the most important consideration here, and we can’t lump meat-eating in with unhealthy behaviors like smoking, excessive drinking, lack of exercise, etc.

The bottom line is red meat—especially grass fed/organically raised and humanely raised meat will NOT cause cancer. For more information on this topic, click here and here.

And for those of you who are concerned about the latest report concerning a substance called TMAO found in red meat, read this. TMAO is a substance found in peoples’ guts who eat red meat that has been theorized to be related to heart disease. However correlation is not causation, and TMAO is also found in seafood in much higher concentrations than beef, yet we know that seafood consumption is good for heart health.  Therefore, most researchers agree that TMAO is not an issue of concern with meat.

But Red Meat is Bad for the Environment, Isn’t It?

Ok, what about red meat’s carbon footprint? Aren’t we destroying the environment if we eat red meat?  Not necessarily…

I will try to answer this in a short summary—but definitely this topic is worthy of a full article. There are so many factors that go into the footprint of our food, and common belief is that a vegetarian diet—or even a diet that excludes red meat has a much smaller carbon footprint, but there are costs to our health and the environment.

As Diana Rogers RD, said so well,

“The main one being that meat itself isn’t evil, it’s the method by which we farm it (feed lots and CAFOs-Confined Animal Feeding Operations) how we prepare it (breaded and deep fried, or served on a white flour bun), and what we eat alongside it (fries, and a large soda).”

Cattle get blamed for using a large amount of water, but that water is measured differently, depending on its use. When researchers analyze water use for agriculture, it is categorized depending on its use and its source. Green water is water that comes from precipitation; blue water is groundwater from aquifers and rivers used for irrigation; gray water is the water required to dilute pollutants to keep water at or above water quality standards.

All beef, CAFO or not, starts out being grass-fed for the first 12-15 months. Green water used for cattle is about 92%. For grass-fed and grass-finished beef, the green water number is 97-98%. Remember green water comes mainly from natural precipitation. However, when studies look at the amount of water cattle use, they also consider natural rainfall. When comparing water usage to chicken, natural rainfall is compared to the amount of irrigated water used grow grain crops. Having a general understanding of how the footprint numbers are derived makes a better case for the amount of water meat red meat actually uses versus grain-fed chickens.

From Diana Rogers:

“According to this study from UC Davis, which used the blue water methodology, “typical” beef requires approximately 410 gallons of water per pound to produce. A pound of rice production also requires about 410 gallons, and avocados, walnuts and sugar are similarly high in water requirements. In Nicolette Hahn Niman’s book, Defending Beef, she explains that the amount of water for grass-fed beef is closer to 100 gallons per pound to produce.

Once you understand how these footprint numbers are derived, you’ll understand how meaningless it is to use them as a critique of meat production. The equations also leave out a lot of critical information like soil type and health… It should also be noted that the nutrition in grass-finished beef is far superior to [chicken], rice, avocados, walnuts and sugar, so comparing “plant products” to “meat” is not really logical.”

For more detailed info on why properly raised grass-fed beef actually benefits the environment instead of destroying it, this article explains that topic more in-depth.

A truly sustainable diet, both in terms of the planet, and in terms of our health, includes grass-fed and grass-finished, humanely raised red meat, which is far more nutrient dense than chicken of any type. If you add in organic vegetables, seasonal fruits and healthy fats, you will have the optimal diet—for your health and for health of the planet. Leave the chicken alone unless you can find a local, truly pasture-raised, organic chicken that were not raised in CAFOs.

References
https://sustainabledish.com/meat-is-magnificent/
https://www.huffingtonpost.com/entry/chickens-slaughtered-conscious_us_580e3d35e4b000d0b157bf98
https://www.cdc.gov/features/SalmonellaChicken/
https://sustainabledish.com/10-reasons-stop-eating-much-chicken/
http://www.ecofarmingdaily.com/top-10-reasons-raise-eat-grass-fed-meat/
http://www.animalliberationfront.com/Practical/Health/15Reasons2NotEatMeat.htm
https://sustainabledish.com/protein-better-protein/
https://www.sierraclub.org/michigan/why-are-cafos-bad
https://www.nutritionadvance.com/healthy-foods/red-vs-white-meat/
https://www.nutritionadvance.com/is-grass-fed-beef-necessary/

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