We all want healthy, glowing skin, right? But no matter how many creams, serums, or treatments emerge, the fact remains that healthy, luminous skin comes from within! Here are eight ways to glow from the inside out. Collagen Collagen supports skin repair and can be obtained through the consumption of meat or in supplement form. Supplementation with high-quality collagen has been shown to increase dermal collagen density, skin elasticity, and hydration.1 Diet A healthy diet is related to fewer lines and wrinkles.2,3 Additional studies have also linked healthcentric diets to fewer changes in pigment and reduced skin dryness and atrophy.4,5 Eat the rainbow by filling your plate with a full spectrum of different colored fruits, veggies, whole grains, and lean protein. Exercise Exercise is good for more than your physique. Endurance exercise has been shown to positively impact the aging process. During exercise the body produces an exercise-stimulated compound called IL-15, which plays a significant role in repairing skin tissue.6 Hydrate Adequate hydration helps support glowing skin from the inside out; according to a recent study, increased dietary water intake positively impacts skin physiology.7 Omega-3s Supplementation with omega-3s has been shown to help reduce acne.8 Recent studies suggest that omega-3s, particularly EPA, may support skin health and photoaging due to UV radiation.9 Probiotics Gut health has been shown to impact the health of your skin. Probiotics have been shown to help control P. acnes bacteria and reduce sebum production. Excess sebum encourages the colonization of P. acnes, which leads to acne.10,11 Sleep One night of missed sleep can leave you bleary-eyed and reaching for your coffee cup, but did you know that consistently poor sleep can lead to increased signs of aging, reduced barrier function of skin, and dissatisfaction with appearance?12 Prioritize sleep to care for your overall health and skin.12 Vitamin C Healthy skin needs lots of vitamin C, which helps stimulate collagen production.13 Vitamin C is also a powerful antioxidant that helps to protect against photodamage from UV rays.13 Your skin protects you, so return the favor by making small changes to protect your skin from the inside out. Whether it’s establishing healthy sleep hygiene, working on your gut health, or just making sure you’re getting enough vitamins and minerals. Your skin will thank you. References:
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High-density lipoproteins (HDL) are also known as “good” cholesterol. These particles help to remove cholesterol from the body by carrying it from the rest of the body to the liver, where it’s eliminated. There are a number of ways to help keep your HDL levels in the optimal zone, including exercising, quitting smoking, and taking supplements. There are also certain foods that, in correlation with exercise, can help to raise your HDL levels (and/or improve the ratio of your HDL to LDL levels). What do these foods have in common? High in healthy fats: Foods such as fatty fish, nuts, and seeds are great dietary sources of omega-3 fatty acids. Omega-3s are known for their heart-healthy benefits, but they also have the power to raise HDL levels.3,4 High in antioxidants: Known for the role they play in supporting a healthy immune system, antioxidants help to protect our bodies from the damage caused by oxidative stress. Foods high in antioxidants such as berries, grapes, and green tea have an added benefit: A higher antioxidant level is associated with improved HDL numbers.5 HDL is actually an antioxidant itself, helping to prevent the oxidation of lipids on LDL particles and helping to remove free radicals.6,7 So which foods should you add to your next grocery list? ConclusionSo if your healthcare practitioner has suggested you increase your HDL levels to help optimize your health, consider adding one or more of these foods to your daily diet!
References: 1. Zhou Q et al. Int J Environ Res Public Health. 2015;12(5):4726-4738. 2. Brown L et al. Am J Clin Nutr. 1999;69(1):30-42. 3. Franceschini G et al. Metabolism. 1991;40(12):1283-1286. 4. Yanai H et al. J Clin Med Res. 2018;10(4):281-289. 5. Kim K et al. Nutrients. 2016;8(1):15. 6. Xepapadaki E et al.. Angiology. 2020;71(2): 112-121. 7. Brites F et al. BBA Clinical. 2017;8:66-77. By Michael Stanclift, ND The rich orange color of turmeric is a signature of this powerfully healthy Indian spice. Even if you don’t dig the flavour of it in food, you might take turmeric in one of its many supplement forms for health benefits. Curcuma longa is the Latin name for turmeric and also hints at the name of the most talked about molecule in it, curcumin. Many people use “turmeric” and “curcumin” interchangeably, but surprisingly there isn’t that much curcumin in turmeric—curcumin makes up only about 3% of dried turmeric.1 But when we’re talking about the health benefits of turmeric, we’re usually really referring to its famous derivative, curcumin, which is the most studied component. So why has this orange molecule become the darling of healthy living? Curcumin offers a host of health perks, is safe, and is well-tolerated by nearly every patient I’ve recommended it to. Many of the effects essentially boil down to curcumin’s ability to function as an antioxidant or balance the immune response to cellular injury.2 It can improve markers of oxidative stress and increase circulating antioxidants, such as superoxide dismutase, sometimes referred to as SOD.2 Curcumin can block the activation of NF-κB, which is involved in the immune response and can lead to undesirable effects.2 So how are these effects meaningful? Here are some of the research-backed ways I’ve utilized curcumin with the patients I’ve seen:
Before you get started There are a few things you should know about curcumin before you run out and start taking it. First, curcumin isn’t very well absorbed, so it is often combined with other natural substances to help improve absorption. I have used it in formulations where it is combined with a black pepper extract (piperine), which can increase the availability about 20 times, and a fenugreek extract, which can increase the availability about 45 times.2,6 The second thing to know is that while curcumin has a great safety record, there have been cases of people taking a curcumin supplement experiencing liver injury.7,8,9 There’s some speculation that the effect may have come from another ingredient, not the curcumin, and many of the products involved contained piperine, the black pepper extract.7,9,10 In response to these concerns, I found a 90-day study of healthy volunteers who were investigated for signs of toxicity when the subjects were given highly bioavailable curcumin (with fenugreek extract).11 With this formulation no adverse effects were noted in the study, and liver enzymes remained within the normal range.11 There are two morals to this story: Always look for manufacturers with a solid reputation and transparent quality testing for their products, and seek the guidance of an experienced healthcare provider to ensure you’re taking the proper precautions and monitoring. In healthy individuals, doses between 150-1,500 mg have been studied and appear to be beneficial, well-tolerated, and safe.5 The European Food Safety Authority (EFSA) is a bit more conservative and established an acceptable daily intake (ADI) of curcumin at 3 mg/kg/day.9 For readers in the United States, that translates to roughly 1.36 mg/lb/day or a dose equivalent to about 205 mg/day of curcumin per day for a 150-pound person. Turmeric, along with its most active component curcumin, is clinically versatile and offers a wide range of health benefits. These qualities make it an attractive candidate to include in your healthy lifestyle. Ask your healthcare provider if you might benefit from turmeric or curcumin! References:
By Cassie I. Story, RDN
What is vitamin B12? Vitamin B12 is a water-soluble vitamin that plays an important role in neurological and hematological functions.1 The majority of bodily cells require vitamin B12, especially ones that undergo rapid turnover like red blood cells (RBC).2 Vitamin B12 is also involved in DNA synthesis and methylation of RNA, as well as Phase I detoxification.1,3 Perhaps one of its most important roles is in relationship to the nervous system and its need for the formation of the myelin sheath, which is found around nerve cells.2 In fact, long-term vitamin B12 deficiency-induced neuropathy can damage nerve cells to the point of irreversible neurologic damage.2 What food sources are rich in vitamin B12?Foods rich in vitamin B12 are primarily from animal sources including liver, oysters, poultry, fish, eggs.2 Some fermented foods like miso and tempeh also contain vitamin B12. However, plant sources of vitamin B12 are likely unavailable for absorption by humans—so special care should be taken by people who avoid or do not consume animal products.2 Absorption considerations In order for food-based vitamin B12 to be absorbed, it must first interact with hydrochloric acid (HCl) and gastric protease in the stomach. These substrates allow vitamin B12 to be released from the protein it is bound to and then to be combined with intrinsic factor (IF), which is secreted by the parietal cells in the stomach. The combined vitamin B12-IF complex travels through the gastrointestinal (GI) tract for absorption in the distal ileum. It is well-established that HCl and IF production decline with age, and certain medications (proton pump inhibitors, metformin) have been found to reduce vitamin B12 absorption in the gut.2,4 Supplementation with vitamin B12 in its free form, or combined with IF, may be more beneficial in preventing or treating a deficiency.2 Bodily storage As vitamin B12 is stored in the liver in high amounts, with estimates being 3-5 milligrams, the majority of individuals are not at high risk for a deficiency.2 Situations in which individuals have difficulty absorbing vitamin B12, such as malabsorptive disorders, lack or decline in the production of HCl or IF, low levels of hepatic storage, or dietary insufficiency, particularly for those who follow a strict vegan diet, are at higher risk of deficiency.1 Typically, there are three causes for a potential vitamin B12 deficiency. These include:1
What happens with a vitamin B12 deficiency? Nutritional deficiency is the main cause for low hemoglobin and red blood cells (RBCs).2 A reduction of hemoglobin in the blood can eventually lead to anemia, a condition that can affect day-to-day living by impacting energy levels.2 Macrocytic anemia can result from low levels of vitamin B12 and presents with typical signs of anemia like pallor and fatigue.1 Jaundice can also be present as a result of impaired RBC formation.1 Certain medications can negatively impact vitamin B12 status, including contraceptive pills. Oral contraception can impact B12 status, without typically producing the above symptoms or neurological damage.3 Some medications have been shown to deplete vitamin B12 including antibiotics, anticonvulsants, metformin, and proton pump inhibitors.2 Diagnosing deficiency Serum vitamin B12 is a standard marker used to evaluate deficiency; however, this may miss 30-50% of vitamin B12 deficiencies in certain people, including those with a history of GI or bariatric surgery.5 For this reason, serum methylmalonic acid (MMA) is the preferred method for assessment and also helps to distinguish between vitamin B12 and folate deficiencies.2,5 Additional markers can include intrinsic factor antibodies (IFAB) and parietal cell antibodies. Differential diagnosis of vitamin B12 and folate deficiencies lie in the measurement of MMA. If both MMA and homocysteine are elevated and vitamin B12 is depressed, this indicates a vitamin B12 deficiency. Alternatively, if homocysteine is elevated but MMA is within normal limits, this may indicate a folate deficiency.1 Physical signs and symptoms of deficiencyIt is estimated that 75-90% of individuals who present with a vitamin B12 deficiency experience neurologic disorders.2 Neurological symptoms present in vitamin B12 deficiency may include peripheral neuropathy, decreased reflexes, ataxia, vibratory sense loss, dementia, psychosis, and altered mood.1,6 Paradoxically, while vitamin B12 deficiency can cause fatigue, it also may induce insomnia.2 Other chief complaints may include glossitis, diarrhea, and headaches.1 In a 24-month randomized and double-blind intervention study that included 168 elderly individuals with mild cognitive impairment, oral supplementation of vitamin B12, folic acid, and vitamin B6 slowed the progression of brain atrophy and the reduction of cognitive performance by 53%.7 How much vitamin B12 is recommended?The common dosage range for treating vitamin B12 deficiency with supplements is 500-2,000 mcg per day and is available as cyanocobalamin or methylcobalamin, which is the active form. Methylcobalamin may be preferred especially for individuals with certain genetic polymorphisms, increased oxidative stress, or digestive conditions of any kind.2 Common repletion recommendations:2,5
When to take and what to take it with? Taking vitamin B12 early in the day with the presence of other B vitamins including folate and possibly calcium is recommended. Avoid taking with alcohol and antibiotics.3 ConclusionAwareness and treatment of vitamin B12 deficiency are important to ensure that individuals are not impacted by its potentially permanent damaging effects to neurological health, as well as to ensure overall health and wellbeing and expected energy levels for daily living. Check with your healthcare practitioner to see if you should be tested for deficiency and how much you should be supplementing with daily. References: 1. Ankar A et al. Vitamin B12 Deficiency. StatPearls. Treasure Island, FL: StatPearls Publishing, 2021. 2. Mahan L, Escott-Stump S. Krause’s Food, Nutrition, and Diet Therapy 10th edition. Philadelphia, PA: W.B. Saunders Company, 2000. 3. Mortimore D. Nutritional Healing. Boston, MA. Element Books Limited, 1999. 4. Miller JW. Adv Nutr. 2018;9(4):511S-518S. 5. Parrott J et al. SOARD. 2016;12:955-959. 6. Shils M et al. Modern Nutrition in Health and Disease. Vol 10th edition. Baltimore, MD: Lippincott Williams and Wilkins, 2006. 7. Gröber U et al. Nutrients. 2013;12:5031-5045. ’Tis the season…for the sniffles. Cold and flu viruses are all around us. If you do catch one of them, it’s helpful to understand your symptoms and know when you’re most contagious—so you can avoid sharing the bugs with those around you. Is it just a cold, or is it the flu? Sometimes it can be hard to tell. While both the common cold and the flu are respiratory illnesses, they are caused by different viruses.1 But because symptoms are similar, it may take a little detective work to determine which of these is ailing you. Cold Approximately one billion Americans catch colds each year.2 Symptoms show up gradually and often begin with a sore throat that is later accompanied by congestion (stuffy or runny nose), headaches, and general malaise. With rest and TLC, a cold may ease up within a week.3 Flu While the same feelings of stuffiness may occur, the flu is characterized by the sudden onset of fever, aches and chills, dry cough, and extreme fatigue.4 Unlike colds, the flu can give way to secondary bacterial infections, pneumonia, and other risks,1 so it’s important to take time off and get the rest your body needs to recover. Both children and elderly people are at an increased risk of catching the flu due to lower immunity.1 Stages of illness
Your body goes through several stages when you become ill with a respiratory virus. First, it undergoes a period of incubation (1-2 days) when it is first exposed to the organism. As the virus takes over, onset occurs and symptoms show up—letting you know that you’re unwell. While the flu may hit suddenly, you may detect less obvious signs that you’re coming down with a cold, such as a funny feeling in your throat or feeling tired. As the illness progresses, symptoms may worsen before your body recovers and begins to heal itself. When am I contagious? You are most contagious during the incubation period—before symptoms even start. For both cold and flu, this can persist for several days after you’ve begun to feel sick.4 That’s why allowing yourself adequate downtime early on is so necessary. Cold and flu germs can spread very easily. When you sneeze or cough, germs are expelled through the air and may land on other surfaces or objects, where they can survive for several hours. Touching objects or surfaces with germ-laden fingers carries a big risk for those around you, as they may pick up those germs and become infected.4 To spare friends, family, or coworkers of a similar fate, it’s best to stay home and give your body plenty of recovery time. Staying well No one likes getting sick. Whether there’s a cold or flu floating around your household or office, there are ways to be proactive about your health. If you catch something, do yourself and others a favor by staying home and getting some much-needed rest. If your illness persists or shows excessive symptoms, contact your healthcare practitioner. This information is for educational purposes only. This content is not intended as a substitute for professional medical advice, diagnosis, or treatment. Individuals should always consult with their healthcare professional for advice on medical issues. References:
By Daniel Heller, MSc, CSCS, RSCC We’ve all had a bad night’s sleep. And we’ve all felt like we don’t want to do anything physical the day after. We’re human. So do you skip working out that day? The answer is simple. If you have a bad night’s sleep occasionally, show up and modify your workout to adjust to your energy level. If you routinely wake up unrefreshed and tired, see your health care provider. Basic principle: move! Sleeping poorly and feeling tired are two common responses to stress and one of the great excuses to not exercise. Ironically, some form of adjusted physical activity may be the antidote to fatigue and sleeplessness. Your biological clock There is an area of biology worth exploring that can influence the relationship between sleep, energy, and physical activity: your biological clock. Your biological clock is your innate timing device. It is composed of specific molecules (proteins) that interact in cells throughout the body. Biological clocks are found in nearly every tissue and organ. Biological clocks produce circadian rhythms--the physical, mental, and behavioral changes that follow a 24-hour cycle. Sleeping at night and being awake during the day are an example of a light-related circadian rhythm. Other circadian bodily functions include feeding, body temperature, and hormone production. Here’s a quick reference for circadian rhythms.1 Your diurnal variations refer to fluctuations in how you feel in response circadian rhythms throughout the day.2 Finally, your chronotype is the time of day you feel most awake. Chronotype, diurnal variation, exercise, and timing Becoming aware of how the time of day affects you can help inform decisions about when best to engage in physical activities and, to some extent, help you understand how natural rhythms affect the ebb and flow of your feelings. How would you describe your chronotype? Are you a morning person, a midday person, or an evening person? Next, think about diurnal variations in your mood and energy throughout the day and evening. What times are you most productive and energized? What times of day or evening are your low points? Now, assuming you typically sleep well, do your diurnal variations in mood and energy align with your chronotype? For example, if you are a morning person, do you feel energy and a readiness to face the day when you wake? Or, when midday arrives, are you just getting your stride? A word to “night owls:” Allow at least an hour between exercise and bedtime since strenuous physical activity wakes you up.4 If you can align your exercise schedule with your chronotype, this could be ideal timing. Unfortunately, daily commitments conspire to make this problematic. Knowing your diurnal variations in mood and energy offers additional opportunities to choose times that encourage motivation to work out. Recognizing we are hard-wired to our biological clock provides greater insight into forces contributing to how we think, feel, and behave. Knowing this can help you personalize and organize your time, especially around exercise. Sleep disruption, fatigue, and exercise Support yourself through physical activity and explore how best to encourage yourself through the barrier of fatigue. Chronic stress, whether emotional, social, or economic, can disrupt the circadian rhythm affecting your sleep/wake cycle. Some disruption is normal, but see your healthcare provider if you suffer from chronic sleep disturbances. It’s okay to modify your workouts to make it a little easier on yourself, maybe take away a little bit of the complexity of a workout. Research shows that a few physical performance indicators might decrease if we are fatigued, but it does not demonstrate that it should not be done.2,5-7 For example our ability to perform an agility task could be decreased if we’re tired because our coordination might be off and our ability to make quick decisions might be a little slow.2 Knowing that these are potential effects of a poor night’s sleep, consider modifying your workout to keep it safe. The table below provides an illustration of recommendations for workout modification. Sleep disruption, fatigue, and exercise Support yourself through physical activity and explore how best to encourage yourself through the barrier of fatigue. Chronic stress, whether emotional, social, or economic, can disrupt the circadian rhythm affecting your sleep/wake cycle. Some disruption is normal, but see your healthcare provider if you suffer from chronic sleep disturbances. It’s okay to modify your workouts to make it a little easier on yourself, maybe take away a little bit of the complexity of a workout. Research shows that a few physical performance indicators might decrease if we are fatigued, but it does not demonstrate that it should not be done.2,5-7 For example our ability to perform an agility task could be decreased if we’re tired because our coordination might be off and our ability to make quick decisions might be a little slow.2 Knowing that these are potential effects of a poor night’s sleep, consider modifying your workout to keep it safe. The table below provides an illustration of recommendations for workout modification. Research demonstrates that performing an aerobic activity could seem more challenging in a tired state, when compared to being well-rested.7 For example, when you’ve had a full night’s sleep, a particular run normally takes you 45 minutes, but when you haven’t had a full night’s sleep, this same run could take you 55 minutes and seem more difficult to complete. That is all right because you showed up regardless and you did it! You demonstrated your commitment to living an active life! It’s not a matter of a good workout once a month; it’s a matter of consistently being committed to living an active, safe lifestyle.
Before starting or making any changes to your exercise plans, please first consult your healthcare practitioner. References 1. NIH: National Institute of General Medical Sciences. Circadian Rhythms. https://www.nigms.nih.gov/education/pages/factsheet_circadianrhythms.aspx. Accessed September 24, 2019. 2. Romdhani M et al. Total sleep deprivation and recovery sleep affect the diurnal variation of agility performance: the gender differences. J Strength Cond Res. 2018. 3. Lack L et al. Chronotype differences in circadian rhythms of temperature, melatonin, and sleepiness as measured in a modified constant routine protocol. Nat Sci Sleep. 2009;1:1-8. 4. Stutz J et al. Effects of evening exercise on sleep in healthy participants: a systematic review and meta-analysis. Sports Med. 2019;49(2):269-287. 5. Orzeł-Gryglewska J. Consequences of sleep deprivation. International journal of occupational medicine and environmental health 2010;23:95-114. 6. Skein M et al. Intermittent-Sprint Performance and Muscle Glycogen after 30 h of Sleep Deprivation. Medicine & Science in Sports & Exercise. 2011;43:1301-1311. 7. Temesi J et al. Does central fatigue explain reduced cycling after complete sleep deprivation. Med Sci Sports Exerc. 2013;45:2243-2253. By Melissa Blake, ND
Most likely, you can relate to the immediate impact of a sleepless night. Even a little less sleep may contribute to changes in mood, energy, learning, and appetite.1-3 The long-term consequences of sleep disruptions may be even more serious.4 Thankfully, a glass of wine or whiskey on the rocks is a great way to relax and promote sleep. After all, that’s why it’s called a nightcap. Right? Well, it turns out that alcohol may not be the magic sleep aid we pretend it is, and it may do more harm than good. To understand alcohol’s impact, let’s first talk about rhythms. Master biological clock Our bodies have an amazing natural ability of keeping to a daily schedule via an internal 24-hour master clock.5 This clock contributes to the patterns, also known as circadian rhythms, of many biological activities including sleep-wake cycles, eating patterns, and body temperature regulation.5 Many of the things that we associate with a healthy lifestyle may positively impact circadian health. The same goes for the things we know aren’t good for us—including alcohol: Generally they disrupt our circadian rhythms.6 One way alcohol can disrupt our natural sleep-wake rhythm is by suppressing melatonin, our natural sleep hormone. Research suggests moderate alcohol intake can reduce melatonin by 20%.7 Disruptions to this rhythm can impact health in many ways, often first appearing as changes in sleep, mood, and energy, with eventual negative outcomes that can include weight gain, memory issues, digestive complaints, and changes in immune function.8 How did we fall (asleep) for it? Approximately 20% of Americans use alcohol as a sleep aid.9 If alcohol is disruptive to our natural rhythms, how has it charmed some people into thinking it is the perfect bedtime companion? Alcohol causes short-term drowsiness and contributes to a reduction in sleep onset latency, meaning it shortens the amount of time that it takes to fall asleep.10 Although this sounds like a great solution for people who find themselves lying awake for hours, sedation is not at all the same as natural sleep, and the overall negative impact on sleep quality outweighs immediate sleep-inducing benefits.10,11 Sleep scientist Matthew Walker, PhD avoids using the word “sleep” in connection with alcohol altogether and instead suggests alcohol “sedates you out of wakefulness.”11 Alcohol is also a muscle relaxant. Once again, it may sound like a great solution to any tension that could be interfering with sleep onset. The concern is that alcohol causes the muscles around the neck and throat to relax, which contributes to an increase in snoring, interrupted sleep patterns, and lower oxygen saturation.12,13 Although alcohol may help you feel drowsy and relaxed, the effects are short-lived. Alcohol: not enough REM The impact of alcohol on rapid eye movement (REM) sleep may create some noticeable effects.10 Ever wake after a restless night and feel irritable and moody? It may have been that you didn’t get enough REM sleep.10 Natural, restorative sleep follows a predictive pattern. Much of the first half of the sleep cycle is spent in REM sleep, which is necessary for mental restoration, including processing and regulation of emotions and memory formation. Alcohol disrupts REM sleep pattern and shortens the overall amount.10 This shift in sleep pattern can affect the quality of sleep; however, the impact of alcohol, at any dose, also affects overall quantity of sleep.10,14 As alcohol is metabolized and the sedative effect wears off, a lighter sleep occurs during the second half of the sleep cycle and with it, frequent awakenings related to:14
Alcohol: the vicious cycle Using alcohol as a sleep aid can contribute to a vicious cycle of dependency.15 We’re not always conscious of the frequent “micro”-awakenings associated with our beloved nightcap and therefore may not associate poor sleep quality and next-day fatigue with alcohol consumption. We are tricked into thinking alcohol helped instead of harmed and continue to believe a drink or two is the answer. So a habit of evening drinking is sometimes developed, and over time, tolerance for the sedative effects builds so that more alcohol is required for the same sleep-inducing effect.15 Poor sleep quality leaves us feeling drowsy during the day, and we might turn to caffeine to help clear the fog. Caffeine is a stimulant that can interfere with sleep patterns as well…so we reach for our bottle of choice to counteract the stimulating effects and rely on alcohol to “sedate us out of wakefulness.”11,15 A vicious cycle indeed! The good news is that alcohol intake is modifiable. If you are a great sleeper who wakes rested every day, the occasional drink is likely not the end of the world. For those who choose to enjoy the occasional alcoholic beverage, here are a few tips to reduce the impact on sleep:
References:
As women, we’re constantly seeking balance. Balancing our families and careers, time and energy, work and fun can be a struggle. But balancing that delicate microbiome in our guts doesn’t have to be a challenge, thanks to probiotics. Probiotics are “live microorganisms that, when administered in adequate amounts, confer a health benefit on the host.”1 There are many myths about probiotics, but the health benefits aren’t one of them. If you’re curious why you should consider taking a daily probiotic and how it can benefit you, consider the following six reasons. 1. Probiotics support immune health. It’s a well-known stereotype that women tend to put others first. The downside of this is that we don’t always take the time to take care of ourselves. The gut plays an active role in immune health, with intestinal bacteria helping to regulate immune cell activity.2 Taking a daily probiotic may be helpful for supporting immune function.3 2. Probiotics can provide self-care for “down there.” Yes, that “down there.” The vagina is an ecosystem that requires a delicate balance, just like the gut. Luckily, there are clinically researched probiotic strains that have been shown specifically to impact feminine health.4 Two such probiotic strains are Lactobacillus rhamnosus GR-1® and Lactobacillus reuteri RC-14®, which work by traveling through the digestive tract to the vagina.5 Research shows that once there, the two probiotic strains work to help maintain a healthy vaginal environment by increasing the number of good bacteria.4,6,7 3. Certain probiotic strains support weight maintenance. Most people know that a healthy weight correlates to a healthy life.8 But did you know that probiotics can help you maintain that healthy weight? One probiotic strain in particular, Bifidobacterium lactis B-420™, has shown in clinical research that it can help weight maintenance by controlling body fat.9 4. Probiotics support gut health. Women aren’t the only ones whose guts benefit from daily probiotics; this one’s for everyone, even kids! Much research has been done on the benefits of probiotics on gut and digestive health, so it’s no wonder it’s a common reason practitioners recommend this first line therapy for patients seeking digestive support. Look for strains like Bifidobacterium lactis Bi-07® and Lactobacillus acidophilus NCFM®, both of which have been researched for their relationship to good gut health.10,11 5. Probiotics can help get mild diarrhea under control. Sometimes we just need a little help getting back to regular. Luckily, there have been many studies done on the relationship between probiotics and gastrointestinal comfort.12 Probiotics like Saccharomyces boulardii and the strain Bifidobacterium lactis HN019 have been studied extensively for their gastrointestinal benefits.13,14 6. Probiotics may help support mood & cognition. Our guts and brains communicate through what’s known as the gut-brain axis.15 In other words, just as stress or unhappiness can lead to an upset tummy, an upset microbiome can affect our mood.14 The opposite works as well: Recent studies have shown that probiotics may help support mood as well as cognition, even to the point of lowering stress levels.16,17 Curious which probiotics would be best for your specific needs? Your healthcare practitioner can help to guide you. For more information on nutrition and gut health, please visit the Metagenics blog. References: 1. Hill C et al. Natur Revs Gastro Hepatol. 2014;11(8):506—514. 2. Bermudez-Brito M et al. Ann Nutr Metab. 2012;61(2):160-174. 3. Kang E-J et al. Korean J Fam Med. 2013;34(1):2-10. 4. Reid G et al. FEMS Immunol Med Microbiol. 2001;32(1):37-41. 5. Reid G et al. FEMS Immunol Med Microbiol. 2006;30(1):49-52. 6. Reid G et al. J Med Food. 2004;7(2):223-228. 7. Reid G et al. FEMS Immunol Med Microbiol. 2003;35(2):131-134. 8. Loman T et al. BMC Public Health. 2013;13:259. 9. Stenman LK et al. EBioMedicine. 2016;13:190-200. 10. Ringel-Kulka T et al. J Clin Gastroenter. 2011;45:518-525. 11. Leyer GJ et al. Pediatrics. 2009;124:e172-179. 12. Vitetta L et al. Inflammopharmacol. 2014;22(3):135-154. 13. Kelesidis T. Therap Adv Gastroenterol. 2012;5(2):111–125. 14. Waller PA et al. Scand J Gastroenterol. 2011;46(9):1057–1064. 15. Carabotti M et al. Ann Gastroenterol. 2015:28(2):203-209. 16. Papalini S et al. Neurobiology of Stress. 2019;10:100141. 17. Akbari E et al. Front Aging Neurosci. 2016. https://www.frontiersin.org/articles/10.3389/fnagi.2016.00256/full. Accessed February 19, 2021. NCFM® and Bi-07® are registered trademarks licensed by DuPont. Submitted by the Metagenics team We all know that hydration is important, especially as the weather warms up and we spend more time outside. But when it comes to getting our eight glasses of water a day, there are numerous options, with some claiming to be better than others. But is there any real difference? We took a look at 10 different kinds to see which hold water. 1. Tap The water that comes out of your kitchen faucet (and bathroom faucets, toilets, garden hose, washing machine, etc.) comes from the local water supply and can be potable. However, when it comes to drinking water, a growing number of people choose alternative sources based on fear of what’s in the local water supply or their own research.1,2 The Environmental Working Group analyzes state water tests and provides reports on local water supply based on ZIP code. However, it’s worth noting that legal limits for water contaminants can be 20 years old and do not necessarily indicate safety.3 Tap water can contain bacteria, pesticides, unhealthy levels of minerals, lead, and other contaminants, including glyphosate.1-4 Many people who don’t want the added plastic waste (as well as the convenience) choose to invest in filtrations systems. These can range from simple and inexpensive activated charcoal water filters, like Brita® filters, to more expensive reverse osmosis filtration systems. 2. Purified Purified water takes ground water or the water that comes from your tap and treats it to remove the impurities such as chemicals, bacteria, and other contaminants. There are several ways this is done, including reverse osmosis (see #3 below) and through ion exchange.5 In order to be designated as purified, the treated water must follow EPA regulations for drinking water, meaning that it may have no more than 10 ppm of solids like calcium, sulfate, heavy metals, ammonia, and other substances, and its pH must be in the range of 5–7.5 The downside to purified water is that along with the removal of harmful substances, minerals such as fluoride, which is commonly added to tap water, is removed as well. 3. Reverse osmosis Reverse osmosis uses ultrathin membranes to filter impurities out of tap water cost-effectively.6 Studies are being done regularly on new materials for these membranes, but it is clear that this system of purification is effective for the removal of numerous microbial contaminants, as well as other organic compounds.6,7 As with other purified water options, reverse osmosis also removes beneficial minerals from the drinking water. In addition, the system must be monitored and cleaned regularly to ensure the membranes are not degraded and are filtering properly.7 4. Distilled An older type of purified water, distilled water is made by boiling water; the steam is then condensed back into a liquid to remove any impurities. As with other types of purified water, minerals are also removed in the distillation process.8 While it is safe to drink distilled water, it shouldn’t be the only source of drinking water. That said, distilled water has many useful purposes. Since it is so pure, distilled water is an inexpensive and convenient option for numerous household uses including in steam irons, automobiles, and humidifiers. 5. Spring/glacial Many bottled waters claim to be bottled at the source, usually a natural spring or glacier. Springs are formed when flowing ground water finds its way to the surface, whether through natural or man-made means.8 Since the sources, means of access, and initial water quality can vary greatly, the resulting bottled water may contain safe mineral levels but may also contain microbes, bacteria, and pollutants.9 Similarly, glacial water quality depends on the source and may contain contaminants above safe levels.10 6. Mineral A specific kind of spring water, mineral water comes from mineral springs or underground reservoirs that contain at least 250 ppm of minerals and trace elements such as magnesium, calcium, potassium, and sodium, minerals the body can’t make itself.11,12 Mineral water may be treated to remove contaminants or to add carbon dioxide, although some mineral water naturally contains CO2 from its source.11 7. Sparkling Like mineral water, sparkling water contains carbon dioxide and is often sold as soda water, seltzer water, or club soda. It can be a lower-calorie alternative to soda for those who prefer their water to be fizzy. The carbonation may be added naturally or artificially, and sparkling water may or may not contain minerals, also either naturally or artificially added.13 Be sure to look at labels, since some flavored sparkling waters have added sugars. 8. Alkaline One of the latest trends in drinking water is alkaline water. Alkaline water gets its name from its pH level, which is higher than normal tap water. On a scale of 14, tap water tends to sit right in the middle, with a pH level ranging from 6.5 to 8.5.14 Alkaline water’s pH level can range from slightly to significantly higher. In addition, alkaline water contains minerals such as calcium, magnesium, sodium, and potassium. These alkaline minerals give alkaline water antioxidizing properties.15 Alkaline water tends to have a bitter taste and can cause deposits in pipes if the tap water is naturally alkaline.16 You may have read claims that alkaline water is better for you because it helps to neutralize acid in the body. It is said to provide better hydration and reduce gastrointestinal issues. However, while adding antioxidant-rich foods to your diet is healthy, your body has its own ways of keeping a neutral pH level. In fact, moving your levels too far on either end of the pH scale can be unhealthy.17 The stomach’s acidity level is ideal for killing off harmful bacteria; neutralizing it can have adverse effects. Drinking too much alkaline water can cause skin irritations, nausea, and vomiting.18 A few studies have been done that claimed an alkaline-rich diet may support bone health and healthy blood pressure levels and help increase blood oxygen levels, but the studies were very small, and there is little evidence to support these claims.16 Note that an alkaline-rich diet is not the same as drinking alkaline water. There are components in an “alkaline diet” (such as it being more plant-based) other than pH that may contribute to beneficial effects. 9. Well Back in the day, many people got their drinking and cooking water from wells. But even though tap water is easily accessible for most of us, approximately 13 million homes still get their drinking water from private wells.19 Well water is ground water accessed by drilling and then brought to the surface through a pump system. As with other ground water sources, well water may contain any number of minerals or impurities, but as well water is not regulated by the EPA, well owners are responsible for testing and treating the water and for assuming any risks.19 10. Vitamin Some bottled water companies have started selling vitamin-infused water as a “healthier” alternative to plain bottled water. While it is a simple alternative for those who don’t follow a nutritious diet or prefer not to take supplements in pill form, vitamin water can problematic for a couple of different reasons. To start with (and as a general rule for any flavored beverage), check that label. Some bottled vitamin waters contain added sugar to make it more palatable. In addition, while some contain a small amount of electrolytes that can help replenish what’s lost during exercise, these products tend to contain vitamins people are rarely deficient in.20 All this talk of water may have you feeling thirsty. So when you reach for a glass or bottle, which water will you choose to fill it? References:
1. Hu Z et al. Int J Environ Res Public Health. 2011;8(2):565–578. 2. Azoulay A et al. J Gen Intern Med. 2001;16(3):168–175. 3. Environmental Working Group. https://www.ewg.org/tapwater/ewg-standards.php. Accessed March 26, 2021. 4. Centers for Disease Control. https://www.cdc.gov/healthywater/drinking/public/water_treatment.html. Accessed March 26, 2021. 5. Keyashian M. Water Systems for Pharmaceutical Facilities, in Fermentation and Biochemical Engineering Handbook (Third Edition). Elsevier Inc. 2014. 6. Yang Z et al. Polymers (Basel). 2019;11(8):1252. 7. Dupont RR et al. Utah State University Reports. 1982. https://digitalcommons.usu.edu/cgi/viewcontent.cgi?article=1504&context=water_rep. Accessed March 29, 2021. 8. Fletcher J. https://www.medicalnewstoday.com/articles/317698#_noHeaderPrefixedContent. Accessed March 30, 2021. 9. US Geological Survey. https://www.usgs.gov/special-topic/water-science-school/science/springs-and-water-cycle?qt-science_center_objects=0#qt-science_center_objects. Accessed March 29, 2021. 10. Erickson ML et al. Science of The Total Environment. 2019;694:133735. 11. Quattrini S et al. Clin Cases Miner Bone Metab. 2016;13(3):173–180. 12. US Food & Drug Administration. https://www.fda.gov/consumers/consumer-updates/bottled-water-everywhere-keeping-it-safe. Accessed March 29, 2021. 13. Smith A. https://www.medicalnewstoday.com/articles/is-carbonated-sparkling-water-bad-for-you#compared-to-other-drinks. Accessed March 25, 2021. 14. World Health Organization. https://www.who.int/water_sanitation_health/dwq/chemicals/ph_revised_2007_clean_version.pdf. Accessed March 30, 2021. 15. Chyki J et al. Biol Sport. 2017;34(3):255–261. 16. MacGill M. https://www.medicalnewstoday.com/articles/313681. Accessed March 31, 2021. 17. Cleveland Clinic. https://health.clevelandclinic.org/alkaline-water-dont-believe-the-marketing-hype/. Accessed March 30, 2021. 18. UCLA Health. https://connect.uclahealth.org/2018/08/31/ask-the-doctors-is-water-with-a-high-ph-safe-to-drink/. Accessed April 6, 2021. 19. US Environmental Protection Agency. https://www.epa.gov/privatewells. Accessed March 30, 2021. 20. Bjarnadottir A. https://www.healthline.com/nutrition/5-reasons-why-vitaminwater-is-a-bad-idea. Accessed March 29, 2021. Brita® is a registered trademark of Brita LP. by Erik Lundquist, MD
Looking for ways to support healthy immune function? Erik Lundquist, MD shared a variety of options to consider as ways to help support immune health. Here are some formula recommendations he gives to his patients: Vitamins:
Keeping clean & healthy Maintaining good hygiene helps keep the immune system healthy. Consider these simple preventative measures that should be followed routinely to ensure good hygiene practices.
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