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11/Mar/2024

Enhancing your fitness routine means more than just hitting the gym and breaking a sweat; it requires a deeper look at your dietary habits to fuel your body effectively. Protein, often hailed as the holy grail of fitness nutrition, plays a crucial role in muscle repair and growth, weight management, and overall body function. However, the question that lingers for many is, “How much protein do I really need?”

In this comprehensive guide, we’ll dissect the world of protein, unraveling the intricacies of its consumption for anyone devoted to a robust health and fitness journey. From grasping the fundamentals of protein to tailoring your intake to meet your specific fitness goals, this guide has you covered.

Protein Basics: Why It’s More than a Trend

Before we dig into serving sizes and grams per day, we need to understand why protein is a non-negotiable component of a balanced diet, particularly for those with active lifestyles.

The Building Blocks of Life

Proteins are macronutrients, meaning our bodies require them in substantial amounts to maintain proper functioning. They are responsible for building and repairing tissues, making crucial enzymes and hormones, and serving as building blocks for muscles, cartilage, skin, and blood.

The Role in Recovery

For fitness enthusiasts and athletes, the repair process is just as important as the workout itself. Adequate protein intake aids in muscle recovery, ensuring that each session’s efforts aren’t in vain.

Aiding in Weight Management

Protein-rich foods are more satiating than carbohydrates or fats, which means they can help you feel fuller for longer. This can assist in reducing overall calorie intake and contribute to weight management.

Determining Your Protein Needs

Now, on to the numbers. Your daily protein requirement is influenced by several factors, such as your age, sex, body weight, and activity level.

Protein for Sedentary Individuals

For those leading a sedentary lifestyle, the general recommendation is to consume about 0.36 grams of protein per pound of body weight. However, for fitness buffs, the story is a bit different.

Protein for Active Individuals

When you’re regularly engaging in strength training or high-intensity interval workouts, you’ll likely need more protein to match the increased demand on your muscles. It’s not uncommon for athletes to bump their intake up to 0.7 to 1 gram per pound.

Sourcing Your Protein Intake

Determining where your protein comes from is as crucial as how much you consume. Protein sources vary widely in their nutritional makeup and other associated health benefits.

Animal-Based Protein

Meat, poultry, fish, eggs, and dairy products are rich in high-quality protein, containing all nine essential amino acids that the body cannot produce on its own.

Plant-Based Protein

Vegetarians and vegans can meet their protein needs through sources like legumes, quinoa, nuts, and seeds. Though plant proteins may lack some essential amino acids, a balanced diet usually covers these nutritional gaps.

Protein Supplements

When convenience is a priority or it’s challenging to meet high protein goals through diet alone, supplements like whey protein, or plant-based protein powders can be beneficial.

How to Calculate and Meet Your Protein Needs

  1. Calculate Your Weight in Kilograms: If your weight is in pounds, you can convert it to kilograms by dividing the weight in pounds by 2.2046. For example, if you weigh 150 pounds, your weight in kilograms would be approximately 68 kilograms (150 / 2.2046 = 68).
  2. Determine Your Activity Level: The recommended daily allowance (RDA) for protein varies depending on your activity level. Here are some general guidelines:
  • Sedentary adults: 0.8 grams of protein per kilogram of body weight
  • Endurance athletes: 1.2 to 1.4 grams of protein per kilogram of body weight
  • Strength training athletes: 1.6 to 2.0 grams of protein per kilogram of body weight
  1. Multiply Your Weight by Your Protein Need: Once you’ve determined your activity level, multiply your weight in kilograms by the appropriate amount of protein. For example, if you’re a sedentary adult who weighs 68 kilograms, you would need about 54.4 grams of protein per day (68 x 0.8 = 54.4).

Remember, this is a general guideline and individual protein needs can vary. Some people may require more protein due to certain health conditions, pregnancy, or higher activity levels. It’s always best to consult with a healthcare professional for personalized advice.

Meal Planning Tips

Integrate protein-packed foods into every meal and snack to spread your intake throughout the day. Vegan omlets, Greek yogurt parfaits, and salmon with quinoa are just a few ideas to infuse protein power into your diet.

Sample Meal Ideas

  • Breakfast: A spinach and feta omelet with a side of cottage cheese
  • Lunch: Grilled chicken breast over a kale and chickpea salad
  • Dinner: A tofu stir-fry with mixed vegetables and brown rice
  • Snacks: Apple slices with almond butter or a protein shake

Protein and Your Fitness Goals

Understanding protein in the context of your fitness objectives is the key to leveraging its benefits to the fullest.

Muscle Building and Repair

Protein is synonymous with muscle, and for a good reason. It’s instrumental in the process of hypertrophy, the building and repairing of muscle fibres after resistance exercise.

Weight Management Through Protein

Protein’s satiating effect can make it a powerful ally for those trying to shed the pounds or maintain a healthy weight. It can aid in controlling hunger and, by extension, calorie intake.

Fuelling Performance

Protein could also play a part in enhancing your athletic performance, particularly in exercises that require short bursts of energy, like sprinting or lifting heavy weights.

Final Thoughts

Ensuring you meet your protein needs is an intricate yet rewarding part of your health and fitness regimen. By incorporating the aspects we’ve discussed—understanding protein’s role, calculating your needs, sourcing it right, and aligning consumption with your fitness objectives—you can make protein a pillar in your path to a healthier, stronger you.

Lastly, remember that balance is key. While it’s essential to meet your protein goals, it’s equally important to maintain a varied diet rich in all essential nutrients. Happy lifting, running, climbing, yoga-ing, or whatever your fitness pursuit may be—and may your protein intake propel you to greater heights!


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22/Jan/2024

Iron is a fundamental nutrient that our bodies can’t live without. It plays an instrumental role in the formation of hemoglobin, a protein in red blood cells that transports life-sustaining oxygen to every corner of our body. However, a deficiency of this vital mineral can lead to anemia, a condition marked by a lack of healthy red blood cells or hemoglobin in the body. This can result in a host of health problems, including fatigue, weakness, and even severe health complications.

Fortunately, iron supplements are a readily available solution that can help prevent and treat iron-deficiency anemia. With countless iron supplements on the market, it can be difficult to discern which one is best for you. In this article, we delve into the different types of iron supplements, their chemical compositions, and the specific studies that have used them to treat iron-deficiency anemia.

Ferrous Sulfate:

As the most common and cost-effective type of iron supplement, ferrous sulfate is a go-to solution for many. Available in both tablet and liquid form, it is easily accessible over the counter. Its chemical composition allows for optimal absorption when taken on an empty stomach. However, its usage can lead to side effects like constipation, nausea, and stomach upset. Despite these potential drawbacks, ferrous sulfate is often the first line of defense against iron-deficiency anemia and is a suitable supplement for those with low iron levels. A study published in the British Journal of Nutrition found that ferrous sulfate was effective in improving iron status in anemic women.

Ferrous Fumarate:

Ferrous fumarate distinguishes itself with its superior absorption compared to ferrous sulfate. This means it can deliver significant results in a shorter timeframe. Although available over the counter, it’s typically prescribed to patients with severe iron-deficiency anemia. Side effects such as constipation and stomach upset can still occur but are usually well-tolerated. A 2014 study published in PLOS ONE concluded that ferrous fumarate had a similar efficacy and tolerability to other iron preparations.

Iron Glycinate:

Known for its high bioavailability, iron glycinate is a type of iron supplement that is absorbed more easily by the body when compared to other types. This makes it an attractive option for individuals with low iron levels seeking an effective supplement with minimal side effects. Its chemical composition also makes it gentler on the stomach, making it a preferred choice for many. A 2017 study in the Journal of International Medical Research found iron glycinate to be a safe and effective treatment option for iron-deficiency anemia.

Iron Bisglycinate:

Iron bisglycinate is a gentle-on-the-stomach supplement that can be taken on an empty stomach. It is readily absorbed by the body, providing rapid results for those with low iron levels. However, it’s typically more expensive than other iron supplements. It’s an excellent choice for individuals who have experienced stomach-related side effects from other iron supplements. A study published in Nutrition Research found that iron bisglycinate was as effective as ferrous sulfate in treating iron-deficiency anemia, with fewer gastrointestinal side effects.

Heme Polypeptide Iron:

Heme polypeptide iron is a unique supplement derived from animal sources. Chemically similar to the iron found in hemoglobin, it is easily absorbed by the body and can be especially effective for individuals with iron-deficiency anemia or conditions that hinder iron absorption. Its primary advantage over other iron supplements is its reduced likelihood of causing gastrointestinal side effects like constipation, nausea, and stomach upset. Unlike many other iron supplements, heme polypeptide iron can be taken with or without food. However, due to its animal origin, it may not be suitable for vegetarians or vegans, and it’s generally more expensive. A study in the American Journal of Clinical Nutrition found that heme iron polypeptide provided a well-tolerated and effective option for the treatment of iron-deficiency anemia.

For more about iron deficiency anemia Click Here

Conclusion:

In conclusion, iron is a crucial element for our body’s overall health and wellbeing. Its deficiency can lead to anemia, posing serious health risks. Thankfully, there are various iron supplements available to prevent and treat this condition. Whether it’s the commonly used ferrous sulfate, the easily absorbed ferrous fumarate, the gentle-on-the-stomach iron glycinate, the quick-acting iron bisglycinate, or the animal-based heme polypeptide iron, each has its unique benefits and potential drawbacks. The choice of supplement largely depends on individual needs, tolerance, and lifestyle. It’s essential to remember that while supplements can help restore iron levels, they should not replace a balanced diet rich in iron. Always consult with a healthcare professional before starting any new supplement regimen. Your health is your wealth, so take the necessary steps to ensure it’s well-managed.

Find all these types of iron supplements and more at our online store Click Here

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03/Jan/2024

Men today face many challenges when it comes to their health. From stress and pollution to poor diets and sedentary lifestyles, many factors can contribute to a decline in overall health and well-being. One area where men can be proactive is in optimizing virility and longevity. Naturopathic medicine offers many solutions that can help men achieve optimal health in these areas. In this blog post, we’ll explore some of the best ways to optimize virility and longevity using naturopathic medicine.

The Power of Diet and Exercise

Regular exercise and a balanced diet can play an imperative role in maintaining men’s health and well-being. The current health statistics for men reveal some alarming figures, highlighting the urgent need for a healthier lifestyle.

According to the Centers for Disease Control and Prevention (CDC), 13.8% of men aged 18 and over were in fair or poor health as of 2022. Moreover, 350,000 men lose their lives to cardiovascular disease each year, and men are 1.5 times more likely to die of heart disease, cancer, and respiratory disease.

The Impact of Diet

A healthy diet is a cornerstone of good health. In particular, the Mediterranean diet and intermittent fasting have shown promising results in improving men’s health.

The Mediterranean diet, rich in fruits, vegetables, whole grains, legumes, nuts, and lean proteins, has been linked to lower levels of heart disease, certain cancers, diabetes, and cognitive decline. Intermittent fasting, a pattern of eating that includes periods of eating and fasting, has been associated with weight loss, improved markers of health, and longevity.

Implementing these diets in everyday life might seem challenging at first, but with careful planning and commitment, it can become second nature. Start small, make gradual changes, and be consistent.

The Power of Exercise

Physical activity is equally important for men’s health. Regular exercise helps control weight, reduces the risk of heart diseases, manages blood sugar and insulin levels, improves mental health, and strengthens bones and muscles.

Men should aim for at least 180 minutes of moderate-intensity (Zone 2) or 75 minutes of vigorous-intensity (Zone 3-4) aerobic activity per week, along with strength training exercises on two or more days a week. Incorporating cardiovascular workouts, strength training, and flexibility exercises can provide comprehensive fitness benefits.

What is Zone 2 Cardio?

Learn more about the benefits of daily stretching

The Synergy of Diet and Exercise

Diet and exercise are not mutually exclusive; they work best when combined. Regular exercise can help you maintain a healthy weight, which is crucial for overall health. At the same time, a balanced diet provides the nutrients your body needs to perform physical activity.

The importance of diet and exercise cannot be overstated for improving men’s overall health and well-being. By adopting healthier eating habits and incorporating regular physical activity into daily routines, men can significantly improve their health statistics. It’s never too late to start making healthier choices!

Testosterone

The Role of Hormones

As a naturopathic doctor, I’ve observed that maintaining hormonal balance is a cornerstone of men’s health, vitality, and longevity. Hormones like testosterone, estrogen, DHEA, and many others play a pivotal role in regulating various aspects of male health, including sexual function, energy levels, muscle mass, and bone density. However, imbalances in these hormones can lead to a plethora of health issues. Let’s delve deeper into understanding these imbalances and how we can naturally enhance virility and longevity.

Common Hormonal Imbalances in Men

Hormonal imbalances are not uncommon in men and can result in symptoms such as fatigue, erectile dysfunction, loss of muscle mass, and decreased bone density.

Testosterone, the primary male sex hormone, is vital for libido, muscle mass, and bone density. A decline in testosterone levels can lead to fatigue, reduced sexual desire, and erectile dysfunction.

Estrogen, although known as a female hormone, also plays a crucial role in men’s health. Excessive levels of estrogen can lead to weight gain, mood swings, and even contribute to erectile dysfunction.

DHEA is a hormone produced by your adrenal glands and acts as a precursor to sex hormones, including testosterone. A decrease in DHEA levels can lead to fatigue, depression, and a gradual loss of endurance and muscular strength.

Check out this article on hormone testing

Enhancing Hormonal Health Naturally

To maintain optimal hormonal health, a balanced diet, regular exercise, and smart lifestyle choices are key. Here are some tips to help you on this journey:

Nutrition: Incorporating nutrient-dense foods into your daily regimen can significantly impact your hormonal health. Zinc, magnesium, vitamin D, and Omega-3 fatty acids are particularly beneficial. They support testosterone production, improve sleep (which in turn aids hormone regulation), enhance mood, and boost overall health.

Exercise: Regular physical activity, particularly resistance and high-intensity interval training, can stimulate hormone production and help maintain muscle mass and bone density.

Avoid Harmful Habits: Smoking and excessive alcohol consumption can adversely affect your hormonal balance. It’s best to limit these habits to promote better hormonal health.

Stress Management: Chronic stress can wreak havoc on your hormonal balance. Practices such as meditation, yoga, and deep-breathing exercises can help manage stress levels.

Vitamin D

Supplementation

Many natural supplements can help men optimize their health and increase their longevity. Some of the most effective supplements for men include omega-3 fatty acids, vitamin D, zinc, magnesium, creatine, and adaptogens. These supplements can help to support healthy immune function, improve heart health, boost energy levels, and promote healthy hormone balance.

Omega-3 Fatty Acids: Omega-3 fatty acids are essential fats that have been shown to have numerous health benefits. They are particularly beneficial for heart health, reducing inflammation, and even supporting cognitive function. A systematic review published in the British Medical Journal revealed that omega-3 fatty acids could lower mortality rates and risks associated with cardiovascular diseases.

Vitamin D: Often referred to as the “sunshine vitamin,” Vitamin D is crucial for bone health and immune function. It aids in the absorption of calcium, which can help prevent the onset of osteoporosis, a common concern as men age.

Zinc: This mineral is vital for men as it plays a significant role in testosterone production. Adequate zinc levels can help maintain optimal testosterone levels, thereby promoting virility.

Magnesium: Known for its multiple health benefits, magnesium can support healthy sleep patterns, muscle function, and mood – all of which contribute to overall vitality and longevity.

Creatine: Creatine is a well-researched supplement known for its ability to improve strength and lean muscle mass. It can be particularly beneficial for aging men looking to preserve muscle mass.

Adaptogens: Adaptogens are a unique class of healing plants that have been used for centuries to help balance, restore, and protect the body. They can help the body resist physical, chemical, or biological stresses, thereby boosting overall health and well-being.

Stress Management

Stress is a major contributor to poor health, and it can have a negative impact on everything from sleep quality and immune function to hormonal balance and cardiovascular health. Naturopathic medicine offers many solutions for managing stress, including:

Relaxation Techniques: Methods such as deep breathing, meditation, yoga, and progressive muscle relaxation can help reduce stress and promote relaxation.

Acupuncture: This ancient Chinese technique, involving the insertion of very thin needles through the skin at specific points on your body, has been shown to help reduce stress and anxiety.

Infusion Therapy: Infusion therapy, which involves delivering substances directly into the bloodstream, can be used to administer nutrients and vitamins that support the body’s stress response.

Natural Supplements: Certain natural supplements, like ashwagandha and magnesium, have been shown to help manage stress. Ashwagandha, an adaptogenic herb, can help the body resist stressors and reduce anxiety and depression symptoms. Magnesium plays a role in regulating the body’s stress-response system and is often used as a natural remedy for anxiety.

When it comes to optimizing virility and longevity, men have many options available to them. Naturopathic medicine offers a holistic approach to wellness that can help men achieve optimal health in these areas. By focusing on key areas like diet and exercise, hormone health, supplementation and stress management, men can take control of their health and achieve optimal virility and longevity for years to come. Consult with a trained naturopathic doctor to learn more about the best ways to optimize your health naturally.


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02/Oct/2023

Aging is an inevitable part of life, but modern science is continually uncovering ways to potentially slow down this process. This blog aims to provide an overview of the aging process and highlight some scientifically-backed strategies for slowing it down.

Understanding the Aging Process

The aging process is complex and influenced by a variety of factors. As we age, our bodies undergo numerous changes at the molecular, cellular, and organ levels that can lead to increased vulnerability to disease and death. Oxidative stress, inflammation, and cellular damage are key contributors to this process.

For instance, oxidative stress caused by free radicals contributes to the aging process and is associated with several age-related diseases. Inflammation, both chronic and acute, has been linked to aging and age-related diseases. Moreover, cellular damage and the inability of cells to repair this damage is another significant factor in aging.

Anti-Aging Strategies: Supplements, Diets, and Treatments

Vitamin D

Supplements

Here, we will explore some of the most potent anti-aging mechanisms and how they work.

Antioxidants

Antioxidants help neutralize free radicals, reducing oxidative stress and slowing down the aging process. A recent study indicates that antioxidant supplementation can improve skin health and slow the progression of age-related diseases.

  1. Vitamin C: This potent antioxidant boosts the immune system and aids in collagen production. Citrus fruits like oranges, lemons, and grapefruits, as well as strawberries, bell peppers, and broccoli, are excellent sources of Vitamin C. Try a refreshing citrus salad or squeeze some lemon juice into your water for a Vitamin C boost.
  2. Vitamin E: Vitamin E protects cell membranes and enhances skin health. You can find it in foods like almonds, spinach, sweet potatoes, and avocados. Enjoy a handful of almonds as a snack or whip up a creamy avocado smoothie.
  3. Beta-Carotene: This antioxidant converts into vitamin A in the body, promoting eye health and supporting the immune system. Carrots, sweet potatoes, and dark leafy greens like spinach and kale are rich in beta-carotene. Toss these veggies into a colourful salad or blend them into a nutrient-packed green smoothie.
  4. Selenium: Selenium is essential for reproduction, thyroid hormone metabolism, and DNA synthesis. It’s found in Brazil nuts, seafood, and whole grains. Try a selenium-rich snack like a handful of Brazil nuts or a whole grain toast.
  5. Flavonoids: These are powerful antioxidants found in a variety of fruits and vegetables, as well as tea and chocolate. Berries, apples, onions, and dark chocolate are all high in flavonoids. Whip up a berry smoothie bowl for breakfast or indulge in a piece of dark chocolate for dessert.

Coenzyme Q10 (CoQ10)

CoQ10 is a powerful antioxidant that plays a critical role in energy production within our cells. As we age, our natural levels of CoQ10 diminish, making supplementation beneficial. Recent research suggests that CoQ10 can improve heart health and cognitive function in older adults.

Resveratrol

Resveratrol, a compound found in red wine and dark chocolate, activates certain genes called sirtuins, which have been linked to longevity. A recent study showed that resveratrol supplementation could improve health and lifespan in mice.

Omega-3 Fatty Acids

Omega-3 fatty acids, found abundantly in fish oil, have potent anti-inflammatory effects and can help protect against age-related cognitive decline. A recent study suggested that omega-3 supplements might slow biological aging by prolonging telomere length.

NMN

NMN (Nicotinamide Mononucleotide) is a precursor to NAD+, a compound that plays a crucial role in energy metabolism and maintaining proper cell function. Recent research suggests that NMN supplementation can enhance longevity and improve various aspects of health.

Hormone Replacement Therapy (HRT)

HRT can help balance hormone levels that naturally decline with age, such as estrogen and testosterone. This can lead to improved energy, mood, and overall well-being. However, HRT should be used under professional supervision due to potential side effects and risks.

For more on hormone replacement Click Here

Adaptogens

Adaptogens are natural substances that help the body adapt to stress and promote balance. They include herbs like ashwagandha, rhodiola, and ginseng. Some studies suggest that adaptogens can improve mental performance, reduce fatigue, and boost immune health.

Diets

Dietary habits play a significant role in the aging process. Diets rich in fruits, vegetables, lean proteins, and whole grains have been associated with longer lifespans and reduced risk of chronic diseases.

The Mediterranean Diet

The Mediterranean diet, rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, has been associated with longer lifespans and reduced risk of chronic diseases. This diet is high in antioxidants which neutralize harmful free radicals, reducing oxidative stress and slowing down aging.

Evidence from the Predimed study, a large, long-term nutritional intervention study, showed that adherence to the Mediterranean diet improved heart health and cognitive function and reduced the risk of cancer and mortality.

The Okinawa Diet

The Okinawa diet, based on the traditional dietary habits of Okinawa islanders in Japan, is another diet linked to longevity. This diet is low in calories but high in nutrients, consisting mainly of sweet potatoes, soy products, and a plethora of fruits and vegetables.

The Okinawa diet is high in antioxidants and flavonoids, which protect against oxidative stress and inflammation. A study on Okinawa islanders found that this diet contributed to their long lifespan and low rates of age-related diseases.

The Blue Zones Diet

The Blue Zones diet is inspired by the dietary habits of people living in the Blue Zones, five regions worldwide known for their high concentration of centenarians. This diet emphasizes plant-based foods, whole grains, and legumes, with meat and processed foods consumed sparingly.

Research shows that the Blue Zones diet can reduce the risk of chronic diseases and promote longevity. This is largely attributed to its high content of antioxidants, fibre, and healthy fats.

Caloric Restriction

Caloric restriction (CR) is a dietary regimen that involves reducing daily calorie intake without malnutrition or deprivation of essential nutrients.

A wealth of research has shown that CR can effectively slow down the aging process and confer a host of other health benefits. At the cellular level, CR works by reducing metabolic rate and oxidative stress, both of which are key contributors to aging. In addition, CR enhances insulin sensitivity, which can help prevent age-related diseases like diabetes. However, it’s important to note that CR should be undertaken with caution and under the guidance of a health professional, as drastic calorie reduction can lead to nutritional deficiencies and other health issues.

For more on caloric restriction Click Here

Stretching

Lifestyle/Therapies

Exercise

Regular exercise is a powerful tool for maintaining vitality; it boosts cardiovascular health, improves muscle tone, and enhances cognitive function.

Exercise, often hailed as the fountain of youth, plays a pivotal role in slowing down the natural aging process. Regular physical activity, regardless of the type, boosts overall well-being, preventing age-related diseases and promoting cellular regeneration. For instance, endurance exercises like walking, swimming, or cycling can significantly improve cardiovascular health and enhance longevity. Strength training, on the other hand, helps in maintaining muscle mass, which naturally tends to decline with age.

Furthermore, exercise has a profound effect on our tendons, which adapt to aging and physical activity. Exercise promotes their strength and flexibility, contributing to improved mobility and a reduced risk of injury. Besides, dance-based training, which is both fun and effective, can significantly improve balance in adults and older individuals.

Including a regular exercise routine doesn’t have to be overwhelming. It could be as simple as a 30-minute brisk walk daily, practicing yoga, or even dancing to your favourite tunes. The key is consistency and making exercise an enjoyable part of your lifestyle. Remember, staying physically active is not just about adding years to life, but life to years.

For more on exercise Click Here

Acupuncture

Acupuncture, a cornerstone of traditional Chinese medicine, offers a natural, holistic approach to slow down the aging process. This ancient therapy involves the careful insertion of fine needles into specific pressure points on the body by a qualified acupuncturist. It’s more than just a simple needle play; it’s a well-coordinated symphony that stimulates blood flow and promotes circulation throughout the body.

One of acupuncture’s most significant anti-aging benefits lies in its powerful anti-inflammatory effects. By reducing inflammation, acupuncture helps lower the risk of chronic diseases that speed up the aging process. It’s like an internal cleanup, where acupuncture helps your body fight against the invisible enemies of aging.

But the magic of acupuncture doesn’t stop there. This age-old therapy also serves as a stress-buster, managing stress levels effectively. High-stress levels can wreak havoc on our physical, mental, and emotional well-being, and unchecked fear, worry, and anxiety can lead to premature aging. Acupuncture helps to regulate the body’s stress response, promoting a sense of calm and well-being.

In essence, acupuncture is a gentle yet potent ally in our quest for graceful aging. It works on multiple fronts – enhancing circulation, reducing inflammation, and managing stress, contributing to a healthier, more youthful you.

Meditation

Scientific research reveals that meditation encourages healthy cell regeneration, reduces oxidative stress, and curtails inflammation in the body. It’s like giving your cells a rejuvenating spa treatment, helping them stay vibrant and youthful. Furthermore, meditation techniques such as mindfulness, deep breathing, and visualization have been found to reduce stress and anxiety, boost mood, and promote cognitive function. These techniques act as a mental workout for your brain, keeping it sharp and agile.

Meditation is not just about closing your eyes and sitting still; it’s a journey towards self-awareness and inner peace that brings about a sense of overall well-being. By incorporating meditation into your daily routine, you can tap into its powerful anti-aging benefits, fostering a healthier, more youthful you.

For more on how to start to meditate, Click Here

Stretching

Stretching, often overlooked in the quest for fitness, offers a wealth of benefits that can help slow down the aging process. The gentle pull and release of a good stretch can do wonders for your body, improving flexibility, increasing blood circulation, enhancing posture, promoting relaxation, and releasing muscle tension.

Flexibility is the first line of defense against the stiffness that often accompanies aging. Regular stretching exercises can help maintain or even improve your range of motion, making daily activities easier and more enjoyable. Moreover, stretching stimulates blood circulation, ensuring that your muscles, tissues, and organs receive adequate oxygen and nutrients. This improved circulation can speed up recovery from muscle soreness and enhance overall health.

Good posture isn’t just about aesthetics; it’s crucial for reducing strain on your muscles and joints. Stretching can help correct posture by lengthening tight muscles that pull parts of the body away from their intended position. Furthermore, stretching exercises have a calming effect on the mind, promoting relaxation and helping to release muscle tension.

Incorporating stretching into your daily routine doesn’t require a lot of time or special equipment. Try simple moves like the forward bend to stretch your hamstrings, the chest stretch to open up your chest and shoulders, or the cat-camel stretch for a gentle spine massage. Remember to breathe deeply and relax into each stretch for maximum benefit.

For more on stretching Click Here

Potential Side Effects

While these strategies may have potential benefits, it’s important to be aware of potential side effects. For instance, while some supplements are generally safe for most people, others can interact with medications or have side effects. Always consult with a healthcare provider before starting any new supplement regimen.

Conclusion

Aging is a complex process influenced by numerous factors. While we can’t stop aging entirely, research suggests that certain strategies may help slow down the process. By understanding the science behind aging, we can make informed decisions about our health and lifestyle.

Remember, a healthy diet, regular exercise, adequate sleep, and stress management are all crucial elements of a comprehensive anti-aging strategy. And always consult with a healthcare professional before beginning any new supplement regimen or treatment.


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26/Sep/2023

Cooking with oil is one of the most common techniques used in the kitchen. Whether you’re baking, frying, sautéing, or roasting, using the right oil can make a significant difference in the flavour and health of your food. However, it’s crucial to know how much heat a particular oil can handle and how to choose the best oils for your health. In this blog post, let’s dive into the world of cooking with oil and discover the best techniques and tips for healthy and delicious meals.

Not all Oils are Created Equal

Not all oils are created equal when it comes to cooking. Different oils have different smoke points, which affect their stability and overall health benefits. The smoke point is the temperature at which an oil starts to smoke and break down, producing harmful compounds that can be harmful to your health. Therefore, it’s essential to use oils with a high smoke point for high-heat cooking methods such as roasting, frying, and grilling. Examples of oils with high smoke points include avocado oil, peanut oil, canola oil, and vegetable oil.

Common cooking oils and their smoke points:

  1. Extra Virgin Olive Oil (EVOO): With a smoke point of 325-375°F, EVOO is best suited for low-heat cooking like sautéing, baking, and roasting. It’s packed with heart-healthy monounsaturated fats and lends a robust, fruity flavor to dishes.
  2. Canola Oil: Canola oil’s smoke point is around 400°F, making it versatile for medium-heat cooking methods. It’s a good source of monounsaturated fats and has a neutral taste that won’t overpower your dish.
  3. Coconut Oil: This tropical oil has a smoke point of 350°F. It’s ideal for baking and adds a sweet, subtle coconut flavor. Coconut oil is high in saturated fats, but it’s also rich in medium-chain triglycerides (MCTs) that can boost energy levels.
  4. Avocado Oil: With an impressive smoke point of up to 520°F, avocado oil is excellent for high-heat cooking techniques like frying and searing. It’s rich in heart-healthy monounsaturated fats and vitamin E, plus it adds a creamy, buttery flavor to dishes.
  5. Peanut Oil: With a smoke point of 450°F, peanut oil is a great choice for frying, sautéing, and grilling. It’s high in monounsaturated fats and adds a nutty flavor to dishes.
  6. Sesame Oil: This oil has a smoke point of 410°F, making it good for medium to high-heat cooking. It’s rich in antioxidants and adds a powerful, nutty flavor, especially when used in Asian cuisine.
  7. Grapeseed Oil: With a smoke point of 420°F, grapeseed oil is suitable for medium-high heat cooking. It’s high in polyunsaturated fats and vitamin E, and offers a mild flavor that won’t compete with your dish.
  8. Butter: Real butter has a low smoke point of 300°F, so it’s best for baking or low-heat cooking. It’s high in saturated fat, but also contains beneficial nutrients like vitamin A.
  9. Lard/Tallow: These animal fats have a smoke point around 375°F (lard) and 400°F (tallow), making them suitable for medium-heat cooking. They are high in saturated fats, but also contain monounsaturated fats.

However, not all high-smoke point oils are healthy. Vegetable oil and canola oil are often highly refined and processed, leading to the depletion of nutrients and a high amount of omega-6 fatty acids, which can induce inflammation. Remember to also include unrefined oils rich in omega-3 fatty acids like flaxseed oil, hemp oil, walnut oil, or extra virgin olive oil. These oils have lower smoke points and are best used in low-heat cooking methods like sautéing, dressing, or drizzling.

Another essential factor when choosing oils for your health is their composition. Saturated fats like coconut oil and butter have traditionally been considered unhealthy, but recent research suggests that they might have health benefits too. Coconut oil contains medium-chain triglycerides, which are easier to digest and absorb.

Medium Chain Triglycerides

Medium-chain triglycerides, or MCTs, are a type of fatty acid that can work wonders for your health. They’re easily digested and absorbed, providing a quick burst of energy that can fuel your brain and body. MCTs have been linked to numerous health benefits, from enhancing brain function and boosting heart health, to aiding in weight management and even improving exercise performance.

Olive Oil

Additionally, olive oil holds many benefits, including protecting against heart disease, cognitive decline, and even cancer. It’s crucial to balance your intake of saturated fats with unsaturated fats like polyunsaturated and monounsaturated fats found in nuts, seeds, fish, and vegetable oils to promote optimal health.

Extra virgin olive oil is a powerhouse of health benefits, making it an essential addition to your daily diet. Rich in monounsaturated fats, it promotes heart health by reducing levels of bad cholesterol (LDL) and increasing good cholesterol (HDL). The high content of antioxidants and anti-inflammatory properties found in extra virgin olive oil contribute to strengthening bones and muscles, helping to prevent osteoporosis and rheumatoid arthritis. Additionally, it aids in weight management due to its ability to provide satiety and control cravings. What sets extra virgin olive oil apart is its rich flavor profile and high phenolic content, which has been associated with fighting cancer cells and improving brain function. So why not make the switch? Incorporate extra virgin olive oil into your meals for a delicious and nutritious boost to your health.

When it comes to cooking, the right technique significantly affects the final result. Instead of pouring too much oil in the pan or deep-fryer, use a smaller amount and distribute it evenly. Experiment with alternative cooking methods like broiling, baking, or steaming to create delicious and healthy meals without the need for high amounts of oil. You can also swap oils for other types of fats like avocado or tahini to add an explosion of flavour without high-heat cooking.

Conclusion:

Now that you know how much heat and which oils to choose for your health when cooking, go ahead and experiment with different oils and cooking techniques. Opt for high-smoke point oils for high-heat cooking methods, and unrefined oils with lower smoke points for low-heat cooking and dressings. Make sure to balance your intake of saturated and unsaturated fats to promote optimal health. Remember that cooking with oil is all about balance, moderation, and flavour!

More blogs:

Cholesterol Isn’t bad

Check out the top 4 healthy oils for high heat cooking

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06/Jul/2023

We all love basking in the sun and getting our daily dose of Vitamin D, but long-term sun exposure can cause severe skin damage and increase the risk of skin cancer. Your sunscreen is your go-to weapon for protecting against UV rays, but did you know that there are also several foods that can help protect you from sun damage? From watermelon to sweet potatoes, read on to find out the top ten foods that will help protect you from the scorching heat of the sun!

1. Tomatoes: Tomatoes are a rich source of lycopene, which has been linked to a reduction in skin damage caused by sun exposure. Eating cooked tomatoes or tomato-based products like tomato sauce can help increase your lycopene intake. For more information about the health properties of tomatoes click here
2. Sweet Potatoes: Sweet potatoes contain high levels of beta-carotene, which can help protect your skin from the sun’s harmful rays. Beta-carotene also helps to make your skin more radiant.

3. Watermelon: Watermelon contains antioxidants like lycopene, beta-carotene, and Vitamin C, which makes it an excellent food to eat when you’re spending time in the sun.

4. Green Tea: Drinking green tea regularly can also help protect your skin from sun damage. Green tea contains catechins, which have antioxidant properties that help prevent skin damage and reduces the risk of skin cancer.
5. Fish: Fatty fishes like salmon, sardines, and tuna contain omega-3 fatty acids that can protect your skin and reduce inflammation caused by sunburn. Omega-3s can also help your skin better retain moisture.

6. Dark Chocolate: Dark chocolate is packed with flavonoids, which is a type of antioxidant that can help protect your skin against sun damage. Eating a square or two of dark chocolate each day can provide sufficient protection.
7. Carrots: Carrots are another excellent source of beta-carotene, which can help prevent sunburn and sun damage. Eating carrots can help improve the overall health of your skin.
8. Almonds: Almonds contain Vitamin E, which is an essential nutrient for preserving healthy skin. Vitamin E prevents UV damage and helps to maintain the natural oils on your skin.
9. Citrus Fruits: Citrus fruits like oranges, lemons, and grapefruits are rich in Vitamin C, which can help prevent sun damage and can also improve your skin texture.
10. Spinach: Spinach is high in antioxidants like lutein and zeaxanthin, which can help prevent damage to your skin by neutralizing free radicals caused by the sun.
Eating a well-balanced diet is essential, not just for overall wellness but also for protecting your skin from the sun. Consider incorporating these ten foods to your daily nutrition to help protect your skin from sun damage, in addition to wearing sunscreen and avoiding prolonged exposure to the sun. Stay healthy and enjoy your time outdoors! For more articles on sun-blocking foods click here

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16/May/2023

Iron is an essential mineral that plays a vital role in the body. It’s an essential component in the production of red blood cells that carry oxygen to various parts of the body. Iron deficiency is a common nutritional deficiency that affects millions of people worldwide, particularly women. In this comprehensive guide, we’ll discuss everything to know about iron deficiency, including its signs, symptoms, causes, and treatment.

Signs and Symptoms

Some of the signs and symptoms of iron deficiency include:
1. Fatigue
2. Dizziness and lightheadedness
3. Shortness of breath
4. Cold hands and feet
5. Pale skin color
6. Fast or irregular heartbeat
7. Brittle nails
8. Cravings for non-nutritive substances, such as dirt or ice (pica)
9. Headache, leg cramps, restless legs or tingling in the legs
10. Poor appetite

Causes

Iron deficiency is a common nutritional disorder that can occur due to various factors, including inadequate dietary intake, increased iron losses, malabsorption, and increased iron demand. Here are some real-world examples of how lifestyle factors and disease states can lead to iron deficiency:
  1. Inadequate dietary intake: A diet lacking in iron-rich foods can often lead to iron deficiency. This is particularly true for vegetarians and vegans who may not consume enough iron-rich plant-based foods. Also, infants and young children who are not receiving adequate iron through their diet may develop iron deficiency.
  2. Increased iron losses due to bleeding: Women are more susceptible to iron deficiency due to menstrual blood loss, which can result in a loss of 30-40 milliliters of blood per cycle, leading to iron depletion and anemia if not compensated by adequate iron intake.
  3. Malabsorption: Certain medical conditions such as celiac disease, inflammatory bowel disease, and gastric bypass surgery can interfere with the absorption of iron from food, leading to iron deficiency.
  4. Increased iron demand during pregnancy: Pregnant women require higher levels of iron to support the growth and development of the fetus. Failure to meet these demands can lead to iron deficiency and anemia in pregnant women.
  5. Blood loss due to injury or surgery: Blood loss due to injury or surgery can lead to iron deficiency anemia, especially if the individual has inadequate iron stores.

Treatment

Treatment for iron deficiency includes dietary changes and iron supplements. Iron-rich foods include lean meat, seafood, fortified cereals, and leafy green vegetables. Iron supplements can help increase iron levels in the body. However, it is important to consult a healthcare provider, as excessive iron intake can be harmful. Occasionally, sever iron deficiency may require an intravenous infusion.
There are many different iron supplements to choose from. Guidance under a Naturopathic Doctor or Nutritionist can help direct an informed decision. In my experience a heme iron polypeptide is best tolerated.
Recommendation: NFH Heme Iron SAP

Prevention

The best way to prevent iron deficiency is by consuming an adequate amount of iron-rich foods. Some iron-rich foods include lean meats, fish, eggs, fortified cereals, beans, lentils, tofu, and nuts. It is important to include these foods in one’s diet to maintain healthy iron levels in the body.
According to the Centers for Disease Control and Prevention (CDC), the recommended daily allowance of iron for women aged 19-50 is 18 milligrams per day. During pregnancy, the recommended daily allowance increases to 27 milligrams. It is important to note that too much iron can also be harmful, so it is essential to consult a healthcare provider before taking any iron supplements.
Another way to increase the absorption of iron in the body is by consuming vitamin-C rich foods, such as citrus fruits, berries, kiwi, and tomatoes. Vitamin C enhances the absorption of non-heme iron, which is the type of iron found in plant-based foods and no heme based iron supplements.
It is also a good idea to have iron levels checked regularly by your physician or naturopath. This is especially important for women during their menstrual years.

Conclusion

Iron deficiency can be a serious condition, but it’s preventable and treatable. Have your iron level checked regularly and If you experience any signs of iron deficiency, it is important to seek medical attention. You can increase your iron levels through dietary changes and iron supplements. Understanding the importance of iron in our body is vital, particularly for women who are more susceptible to iron deficiency. By raising awareness about iron deficiency, we can safeguard our health and improve our quality of life.

References:


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07/May/2023

Childhood asthma is a condition that affects millions of children around the world. When your child is diagnosed with asthma, it can be overwhelming and scary. But the good news is that there are natural ways to manage asthma in children without the use of harsh medications. By making some lifestyle changes and natural remedies, you can help to reduce the frequency and severity of asthma attacks. In this post, we will discuss some of the best natural ways to manage asthma in children.

1. Maintain a Healthy Diet

A healthy diet is one of the best natural remedies for managing asthma in children. Studies have shown that a diet that is rich in fresh fruits and vegetables, lean proteins, and whole grains can help reduce the incidence of asthma in children.
According to a paper published in the Journal of Asthma and Allergy Educators, a balanced, diverse diet that includes plenty of fruits and vegetables may decrease the risk for asthma among children and adolescents. A separate study published in the International Journal of Pediatric Obesity found that children who consumed more fruits and vegetables had fewer asthma symptoms.
In particular, nutrients such as vitamin C, vitamin E, magnesium, and omega-3 fatty acids appear to be especially beneficial for children with asthma. One review of several studies, published in the Journal of the American Dietetic Association, found that higher intakes of vitamin C, magnesium, and omega-3 fatty acids were associated with better lung function and fewer asthma symptoms in children.
On the other hand, a diet that’s high in processed foods and unhealthy fats has been linked to an increased risk of asthma and more severe symptoms. A study published in the American Journal of Clinical Nutrition found that a diet high in saturated fats, trans fats, and refined sugars was associated with an increased risk of asthma in children.

2. Get Enough Sleep

Sleep is very important for a healthy immune system and body. Lack of sleep can trigger asthma symptoms and increase the risk of asthma attacks. Make sure your child gets enough sleep every night by creating a bedtime routine that allows for 8-10 hours of sleep.
Research has shown that poor quality of sleep, inadequate duration of sleep, and disrupted sleep patterns can all contribute to the development of asthma, as well as exacerbate asthma symptoms in children who are already diagnosed with the condition. According to one study, children with asthma who had poor sleep quality were more likely to report asthma-related symptoms such as wheezing, chest tightness, and shortness of breath, compared to children who had good sleep quality. Another study found that children with chronic sleep deprivation had an increased risk of developing asthma.
Certain lifestyle modifications and good sleep habits can help enhance sleep quality and maintain healthy sleep patterns in children with asthma. For example, establishing regular bedtime routines and ensuring that the child’s bedroom environment is conducive to sleep can help improve sleep quality. Additionally, avoiding caffeine and other stimulants before bedtime and reducing screen time before sleeping can also help improve sleep quality.

3. Stay Active

Regular physical activity has been shown to have a positive impact on childhood asthma. Research studies indicate that engaging in regular exercise can help improve lung function and reduce the severity and frequency of asthma symptoms in children. Studies have also revealed that children who participate in team sports activities tend to have better respiratory health compared to children who are less active.
Physical activity can help strengthen the muscles used for breathing and improve overall endurance and cardiovascular fitness. A study published in the Annals of Allergy, Asthma & Immunology found that children with asthma who participated in a six-week physical activity program saw significant improvement in lung function and reduced the need for medication compared to those who did not participate in the program.

4. Supplementation

Certain natural supplements have been shown to be effective in reducing the frequency and severity of childhood asthma. Naturopathic doctors can help create personalized, holistic treatment plans for children with asthma that include natural supplements such as probiotics, vitamin D, and magnesium.
Probiotics may help reduce the risk of asthma by modulating the immune system, while vitamin D and magnesium have been shown to improve lung function and reduce inflammation in children with asthma. A review published in the World Journal of Clinical Pediatrics found that probiotics could be a promising intervention for asthma prevention and management, and a study published in the Journal of Respiratory Research found that vitamin D supplementation improved lung function in children with asthma.
Magnesium has also been found to have a positive impact on asthma symptoms, as a study published in the European Respiratory Journal found that magnesium supplementation improved asthma control in children.

5. Keep The Air Clean

Poor air quality can trigger asthma symptoms in children. You can improve air quality in your home by keeping surfaces clean and free from dust, mold, and other allergens. Keep windows and doors open to allow fresh air in. Consider investing in an air purifier that filters out allergens and toxins in the air.

Conclusion:

Asthma in children can be manageable by making some lifestyle changes and using natural remedies. It is important to work closely with your child’s doctor or naturopath to develop a treatment plan that works best for them. Regular exercise, a healthy diet, enough sleep, clean air, and supplementation are just some of the natural ways to manage asthma in children. With proper management, your child can live an active and healthy life.

References:

  1. Varraso R, Garcia-Aymerich J, Monier F, et al. Assessment of dietary intake in subjects with asthma and atopic dermatitis: validation of a semi-quantitative food frequency questionnaire. Eur J Clin Nutr. 2003;57(6): 814-20. https://www.nature.com/articles/1601621
  2. Almqvist C, Garden F, Xuan W, et al. Omega-3 and omega-6 fatty acid exposure from early life does not affect atopy and asthma at age 12. J Allergy Clin Immunol. 2007;119(6):1438-1444. https://www.ncbi.nlm.nih.gov/pubmed/17544305
  3. Wright RJ, Cohen S, Carey V, Weiss ST, Gold DR. Parental stress as a predictor of wheezing in infancy: a prospective birth-cohort study. Am J Respir Crit Care Med. 2002;165(3):358-365. https://www.ncbi.nlm.nih.gov/pubmed/11850319
  4. Romieu I, Sienra-Monge JJ, Ramírez-Aguilar M, et al. Antioxidant supplementation and lung functions among children with asthma exposed to high levels of air pollutants. Am J Respir Crit Care Med. 2002;166 (5):703-709. https://www.ncbi.nlm.nih.gov/pubmed/12204881
  5. Sutherland ER, Goleva E, Jackson LP, et al. Vitamin D levels, lung function, and steroid response in adult asthma. Am J Respir Crit Care Med. 2010;181(7):699-704. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3115833/
  6. Maslova E, Hansen S, Jensen CB, Olsen SF. Dietary intake and development of atopic eczema in childhood. Pediatr Allergy Immunol. 2012;23(3):206-213. https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1399-3038.2011.01225.x
  7. Butland BK, Fehily AM, Elwood PC. Diet, lung function, and lung function decline in a cohort of 2512 middle aged men. Thorax. 2000;55(2):102-108. https://www.ncbi.nlm.nih.gov/pubmed/10639558
  8. Wood LG, Garg ML, Gibson PG. A high-fat challenge increases airway inflammation and impairs bronchodilator recovery in asthma. J Allergy Clin Immunol. 2011;127(5):1133-1140. https://www.ncbi.nlm.nih.gov/pubmed/21281860
  9. Nutrition recommendations and interventions for diabetes: a position statement of the American Diabetes Association. Diabetes Care. 2007;30 (Suppl 1):S48-S65. https://care.diabetesjournals.org/content/30/Supplement_1/S48
  10. Szentpetery SE, Kim HJ, Kleinhenz ME, et al. Sleep quality and asthma control and quality of life in non-severe and severe asthma. Sleep Breath. 2012; 16(4):1129-1137. https://link.springer.com/article/10.1007/s11325-011-0636-1
  11. Guo YF, Liu FS, Lu M, et al. Short sleep duration is associated with increased risk of childhood asthma. J Asthma. 2019;56(7):759-767. https://www.tandfonline.com/doi/full/10.1080/02770903.2018.1492065
  12. Lu KD, Loh A, Petersen C, et al. Sleep and asthma. Sleep Med Rev. 2019;45:31-40. https://www.sciencedirect.com/science/article/abs/pii/S1087079218300708
  13. Chee CG, Kim S, Lee KJ, et al. Association of caffeine intake and sleep quality in children with asthma. J Asthma Allergy Educ. 2011;2(5):205-210. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577184/
  14. Calamaro CJ, Mason TB, Ratcliffe SJ. Adolescents living with asthma report improved sleep and asthma outcomes after sleep and asthma educations intervention. J Pediatr Health Care. 2011;25(2):103-109. https://www.sciencedirect.com/science/article/pii/S0891524510003075
  15. Lang JE, Hossain MJ, Lima JJ. Exercise-induced bronchoconstriction: pathophysiology and management. Expert Rev Respir Med. 2011;5(1):91-101. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3021425/
  16. Orenstein DM. Effect of exercise on airway function in cystic fibrosis and asthma. Clin Chest Med. 2000;21(1):147-161. https://www.ncbi.nlm.nih.gov/pubmed/10763022
  17. Hull JH, Skinner S, Phillips D, et al. Asthma and exercise-induced bronchoconstriction in amateur athletes. Br J Gen Pract. 2003;53(489):638-641. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1314468/
  18. Yammine S, Marzuillo P, Israel E. Update on exercise-induced bronchoconstriction in athletes: pathogenesis, diagnosis, and management. Expert Rev Respir Med. 2020;14(1):75-83. https://www.tandfonline.com/doi/abs/10.1080/17476348.2020.1687293
  19. Freitas Jr LRd, Ribeiro MA. Non pharmacological treatment for children and adolescents with asthma. J Pediatr. 2014;90(5 Suppl 1):S40-7. https://www.sciencedirect.com/science/article/pii/S0021755714001111
  20. Cabana MD, McKean M, Caughey AB, et al. Early probiotic supplementation for eczema and asthma prevention: a randomized controlled trial. Pediatrics. 2017;140(3):e20163000. https://pubmed.ncbi.nlm.nih.gov/28765378/
  21. Litonjua AA, Carey VJ, Laranjo N, et al. Effect of prenatal supplementation with vitamin D on asthma or recurrent wheezing in offspring by age 3 years: the VDAART randomized clinical trial. JAMA. 2016;315(4):362-370. https://pubmed.ncbi.nlm.nih.gov/26813209/
  22. Hill J, Micklewright A, Lewis S, Britton J. Investigation of the effect of short-term change in dietary magnesium intake in asthma. Eur Respir J. 1997;10(10):2225-2229. https://erj.ersjournals.com/content/10/10/2225

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01/May/2023

More and more families are choosing to adopt a vegan or vegetarian diet. According to a recent study published by the Academy of Nutrition and Dietetics, plant-based diets can meet all nutritional needs for infants and children. However, parents must be mindful about the potential nutritional deficiencies that may arise with these diets. In this blog post, I will discuss the most common nutrient deficiencies that vegan and vegetarian kids might experience and provide tips on how to ensure they get enough nutrients.

1. Vitamin B12

Vegan and vegetarian diets are often low in Vitamin B12 since it is most commonly found in animal products. This nutrient is necessary for healthy brain function, red blood cell production, and DNA synthesis. Fortunately, several vegan sources of B12 are available, including fortified foods such as plant-based milks, cereals, and nutritional yeast. Parents can also give their kids a B12 supplement or buy a vegan B12 supplement spray.
Some common symptoms of B12 deficiency in kids include:
  • Delayed development
  • Weakness and fatigue
  • Pale skin
  • Poor appetite
  • Numbness or tingling in hands and feet
  • Difficulty walking and balancing
  • Behavioral changes
  • Cognitive difficulties
  • Mouth ulcers or sores
  • Anemia (low red blood cell count)

Recommendation: Active Chewable B12 from Genestra provides 1mg of Methyl-B12 in a cherry flavored chewable tablet. It is vegan, gluten, dairy and soy free.

2. Iron

Iron is essential for the production of hemoglobin, a protein in red blood cells responsible for carrying oxygen throughout the body. Iron deficiency is common in vegan and vegetarian kids because plant-based sources of iron (such as beans, lentils, and leafy greens) are not as easily absorbed as animal-derived iron. To increase iron absorption, parents should pair iron-rich foods with vitamin C foods such as citrus fruits. When iron deficiency is present it can be difficult to raise levels sufficiently with diet alone. Iron supplementation can be useful, however, it is important to do so under the care of a family physician or naturopathic doctor. Too much iron can be as problematic as too little.
Some common symptoms of iron deficiency in kids include:
  • Pale skin or lips
  • Fatigue or weakness
  • Irritability or fussiness
  • Poor appetite
  • Decreased growth and development
  • Increased infections
  • Difficulty concentrating
  • Cold hands and feet
  • Brittle nails
  • Headaches

Recommendation: Floradix Liquid Iron is a great tasting vegetarian friendly iron supplement with synergistic B-vitamins.

3. Protein

Many people wonder whether a vegan diet can provide adequate protein for growing kids. The answer is undoubtedly yes! Plants like beans, lentils, tofu, and quinoa pack significant protein. However, it is essential to combine these protein sources with whole grains to create complete protein. It is also okay to offer plant-based protein sources throughout the day and not all at once. Edamame, nut butter, and vegan protein shakes are excellent options. Check out my article on Nutritional Requirements for kids to gain an idea of how much protein your child requires. If a protein deficiency in suspected, using a protein supplement can be an easy way to boost your child’s daily protein consumption.
Some signs and symptoms of protein deficiency in kids include:
  • Edema or swelling in the feet, hands, or belly
  • Slow growth or failure to thrive
  • Loss of muscle mass
  • Delayed wound healing
  • Weak or brittle hair and nails
  • Loss of appetite or difficulty eating
  • Irritability or mood changes
  • Lowered immunity, leading to increased infections

Recommendations: Progressive Nutritionals Harmonized Fermented Vegan Protein is a vegan option high in protein and easy to digest. It is available in vanilla and chocolate.

4. Calcium

Calcium is critical for strong bones, muscles, and teeth. While dairy products are the most common source of calcium, vegan kids can get enough calcium from plant-based sources like fortified non-dairy milk, broccoli, bok choy, and kale. Parents can also offer vegan calcium supplements.
Some common signs and symptoms of calcium deficiency in kids include:
  • Delayed development and growth
  • Weak bones that are prone to fractures
  • Muscle cramps and spasms
  • Numbness and tingling in the fingers, toes, or face
  • Weak and brittle nails
  • Tooth decay and other dental problems
  • Fatigue or lethargy
  • Difficulty sleeping
  • Irritability or mood changes
  • Loss of appetite

Recommendation: Calcium Kids Chewable tablets from Progressive Nutritional’s provides calcium and other micronutrients in a great tasting sugar free and vegetarian format.

5. Zinc

Zinc is essential for growth and development, immune system function, and wound healing. Zinc can be found in nuts, seeds, and legumes, and fortified cereals. Parents could also offer vegan supplements to ensure adequate zinc intake. it is important to note that long term zinc supplementation can cause copper deficiency. Therefore, it is important to supplement under the supervision of a physician, nutritionist or naturopathic doctor.
Some common signs and symptoms of zinc deficiency in kids include:
  • Delayed growth and development
  • Poor appetite and weight loss
  • Delayed wound healing
  • Diarrhea and other digestive issues
  • Increased infections
  • Skin rash or dry skin
  • Weakness and fatigue
  • Hair loss
  • Difficulty concentrating or memory problems
  • Mood changes, such as irritability or depression

Recommendation: Kids Liquid Zinc with Vitamin C from Organika is a product I have used with many patients. It provides 3.5mg of zinc with 200mg of vitamin C in a great tasting easy to use liquid format.

Conclusion:

If done right, a vegan or vegetarian diet can provide all the nutrients necessary for growing kids. However, it is essential to be mindful of potential nutrient deficiencies and incorporate nutrient-rich, plant-based foods into meals. If parents choose to offer supplements, it is best to talk to a healthcare professional first. With the right approach, vegan and vegetarian diets can be healthy and satisfying for kids.

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14/Apr/2023

FPIES (Food Protein-Induced Enterocolitis Syndrome) is a type of food allergy that affects the gastrointestinal system. It typically affects infants and young children and is characterized by severe vomiting, diarrhea, and dehydration.
The exact cause of FPIES (Food Protein-Induced Enterocolitis Syndrome) is not fully understood, but there are several theories behind its etiology. Here are some examples:

1. Immune system response:

FPIES is thought to be caused by an abnormal immune system response to certain food proteins. Specifically, it is believed that the immune system in children with FPIES overreacts to certain food proteins, leading to inflammation and damage to the gastrointestinal tract.

2. Genetics:

There may be a genetic component to FPIES. Studies have shown that children with a family history of food allergies, eczema, or asthma may be at increased risk for developing FPIES.

3. Delayed immune response:

Unlike other food allergies, FPIES does not involve an immediate allergic response. Instead, FPIES is characterized by a delayed immune response, which can make it difficult to diagnose.

4. Gut microbiome:

The gut microbiome, which is the collection of microorganisms that live in the digestive tract, may play a role in the development of FPIES. Some studies have suggested that an imbalance in the gut microbiome may contribute to the development of food allergies, including FPIES.

5. Environmental factors:

Exposure to certain environmental factors, such as pollution or toxins, may increase the risk of developing FPIES. However, more research is needed to fully understand the role of environmental factors in the development of FPIES.
It’s important to note that while these theories provide some insight into the development of FPIES, more research is needed to fully understand the underlying causes of this condition.

Treatment Approaches

There are several non-pharmacological treatments that have been suggested for managing FPIES symptoms. Here are some evidence-based examples:

1. Elimination Diet:

The most effective non-pharmacological treatment for FPIES is an elimination diet. This involves identifying and eliminating the specific food(s) that trigger FPIES symptoms. Foods that are commonly associated with FPIES include cow’s milk, soy, and grains such as rice and oats.

2. Hydrolyzed Formula:

For infants who are unable to tolerate breast milk or traditional formula, a hydrolyzed formula may be recommended. This type of formula is easier to digest and less likely to trigger FPIES symptoms.

3. Probiotics:

Some studies suggest that probiotics may be beneficial for managing FPIES symptoms. Probiotics can help promote healthy gut bacteria and reduce inflammation in the gut.

4. Hypoallergenic Diet:

In some cases, a hypoallergenic diet may be recommended. This involves eliminating all potential food allergens from the diet and gradually reintroducing them one at a time to identify the specific trigger(s) of FPIES symptoms.

5. Nutritional Support:

Infants and young children with FPIES may experience nutritional deficiencies due to vomiting and diarrhea. Nutritional support may include the use of oral rehydration solutions, intravenous fluids and vitamin/mineral supplementation. These help to manage dehydration, maintain electrolyte balance and nutrient deficiencies.

6. Food Sensitivity Testing:

Food sensitivity testing can be useful in identifying potential trigger foods that may be causing symptoms. While there is no specific test for FPIES, food sensitivity testing can help identify foods that your child may be reacting to. The two most common types of food sensitivity tests are IgE and IgG tests. IgE tests measure the body’s immediate immune response to specific foods, while IgG tests measure the body’s delayed immune response to specific foods. While food sensitivity testing is not a definitive diagnostic tool for FPIES, it can help guide an elimination diet and identify potential trigger foods. However, it’s important to note that food sensitivity testing should be interpreted in the context of a complete medical history and physical examination. It’s important to work with a healthcare professional to interpret the results and develop an appropriate treatment plan. Click here for more information on food sensitivity testing.

Conclusion:

It’s important to note that these non-pharmacological treatments should be implemented under the guidance of a healthcare professional. If you suspect that your child has FPIES, it’s important to seek medical attention and receive a proper diagnosis and treatment plan. Click here to book an appointment.

dr_shawn

Patient focused integrative health care. Utilizing effective natural approaches designed to be used alone or to compliment conventional medical care.


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