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What Are the Best Foods for Your Hair Care Routine?

AHA Publisher — Mon, 26 Sep 2022 07:00:10 +0000

Maggie Gama, MD via Dr. Axe – We’ve all wondered about the secret to luscious, shining hair. Perhaps we’ve even tried to emulate shiny haired models by trying specially formulated shampoos for our exact hair type and texture, with little effect. Instead of spending money on haircare products that produce lackluster results, consider how your overall health impacts the quality of your hair. Following a healthy hair diet can help you grow thicker, more lustrous tresses. What we eat impacts every aspect of our health, including the top of our heads. Best Foods for Healthy Hair Growth and Thickness Hair loss or thinning can be a distressing prospect, and it results from a variety of factors. The natural hormonal changes that occur as we age, for example, can lead to hair thinning. Certain medications and treatments can also contribute to balding or alopecia. Stress and nutritional deficiencies also play a role in our hair’s quality and thickness. Knowing what food helps grow hair can improve your hair’s overall health and condition. Consider adding these foods to your diet to stimulate hair growth, strengthen your hair follicles, and improve the overall quality and health of your tresses. Adding some of these foods to your diet can also help address the root causes of your hair loss, such as nutrient deficiencies or even hormonal imbalances. 1. Seek Out Antioxidant-Rich Foods Antioxidant-rich foods, such as fruits and vegetables, are the perfect food for growing hair. Antioxidants fight inflammation and boost red blood cell production, all of which help facilitate repair in the body. Strengthening hair follicles through diet can help promote hair growth and prevent further loss. Berries Strawberries, blueberries, blackberries and raspberries are among the most nutrient-dense fruit, prized for their antioxidant profile. Vitamin C naturally boosts collagen and aids in the absorption of iron, a must for red blood cell production. With increased circulation to the scalp, follicles remain strong and reduce the risk of damage and balding. A handful of berries each day can help keep thinning at bay. Avocado Avocados have an excellent reputation as a health food for good reason. A rare source of natural vitamin E, they help prevent free radical damage and improve the way your body uses oxygen, which can increase circulation to your scalp. A dash of B vitamins and omega 9 fatty acids also help provide luster. Aim for 1 medium avocado 2–4 times a week — tossed in salads, sandwiches or crushed as guacamole. Leafy Greens Veggies such as Swiss chard, spinach, kale and cabbage are high in vitamins A, C, and K – musts for hair growth. Vitamin K plays an important role in blood clotting and circulation, promoting the flow of oxygen-rich blood to your tissues. Snack on kale chips, eat a salad with Swiss chard, or whip up a crunchy coleslaw with apple cider vinegar for a hair healthy boost. 2. Embrace Food Containing Natural Silica You may notice that many shampoos are silicone-based, as it coats the hair and makes it appear shiny. However, this only adds protection to the shaft of the hair. Eating foods that have natural silica compounds can help strengthen the follicle, prevent breakage and promote wellness from within. Mango The orange flesh of this tropical fruit is abundant in the mineral silica, an essential part of a diet for hair growth. Try slicing and eating the mango whole as a sweet after-dinner snack, or blending into a green smoothie for breakfast. Whole Grains Grains such as wheat, barley, oats and brown rice all contain silica, a natural building block of collagen. Enjoy slices of whole wheat toast, overnight oatmeal with berries, or a stir fry with brown rice and veggies to compound the effects of food for strong hair. 3. Don’t Be Afraid of Healthy Fats Last but not least, a diet rich in omega 3, omega 6 and omega 9 fatty acids helps increase hair strength. A study of 120 women found that incorporating more omega 3 fatty acidscombined with increased antioxidants improved hair density. Salmon High in protein and an unrivaled source of omega 3s, this superfood really is an essential part of a healthy diet. Opt for wild-caught salmon varieties and mix with a green salad with berries. Herring An underrated fish, herring is a great source of lean protein and is good for more than just pickling. Try sautéing, coating in lime juice and folding into tacos. Nuts A plant-based, vegan friendly option for nutritious fats, certain healthy nuts like walnuts, almonds and pecans pack a nutrient-heavy punch. Process them with lentils to make burgers and sauté to make sandwiches with a satisfying crunch. Cooking Oils The preparation of foods can add essential fats and nutrients to your diet that create a synergistic effect promoting hair growth. Canola oil and avocado oil are both nutrient-dense sources of essential fatty acids. Sautéing vegetables or scrambling eggs in them can give you an extra nutrient boost and promote a diet that strengthens your hair from within. Combating Hair Loss with Diet the Natural Way We can’t always prevent hair loss or thinning from happening. A number of factors — such as genetic disposition, medical conditions, treatments such as chemotherapy, or hormonal imbalances — can all contribute to alopecia. However, taking a holistic approach by eating healthy foods can help improve hair health and promote growth. Try incorporating some of these hair superfoods into your wellness plan. Dr. Maggie Gama founded Synergy Lifestyle Medicine to reflect values of unparalleled comprehensive and personalized patient care that focuses on understanding and addressing each patient’s unique healthcare needs. Her greatest passion is in disease prevention. Many of today’s chronic diseases are associated with poor lifestyle choices, environmental toxins, and various infectious diseases that can wreak havoc on our bodies, even years later. Dr. Gama believes that wellness is the result of a synergy between the mind, body, and spirit, which can only be established through genuine, compassionate, and unbreakable bonds established through compassionate care and genuine patient partnership. To read the original article click here.

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Vitamin D Deficiency Symptoms & Sources to Reverse It!

AHA Publisher — Thu, 14 Jul 2022 07:00:36 +0000

Dr. Josh Axe, DC, DNM, CN – Would you believe that the majority of the population — between 40 percent and 80 percent or more of adults in the U.S., depending on race — is believed to have a vitamin D deficiency? It’s no wonder that this vitamin is now one of the most recommended supplements by physicians, taken in order to treat and/or prevent vitamin D deficiency symptoms. People with dark skin, those who live in northern regions of the world where there’s less year-round sun exposure and those who are overweight have an even greater chance of experiencing vitamin D deficiency. Can vitamin D deficiency be cured? Yes, there are ways you can naturally increase your vitamin D levels and decrease your risk of developing related health conditions. Spending time in the sun, without sunscreen, is your surest way to get enough. Eating vitamin D-rich foods also helps improve your blood levels. Read on to understand just how much time you need in the sun and what foods help you avoid vitamin D deficiency. What Is Vitamin D? (Why We Need It) Vitamin D is a fat-soluble vitamin that’s stored in the liver and fatty tissues. It’s somewhat different than other vitamins because the body makes most of it on its own (with the help of sunlight), rather than solely relying on food sources to get enough. Why Do We Need Vitamin D? Here are some of the benefits associated with vitamin D: Contributes to bone health by aiding in calcium absorption into the bones, as well as other vitamins and minerals that contribute to skeletal health, including magnesium, vitamin K and phosphorus. Supports the immune system and may help prevent prolonged or excessive inflammatory responses, plus some viruses and infections. Can help support healthy cell replication and may play a role in protecting against the development of autoimmune conditions. Promotes cardiovascular health and helps regulate blood pressure, cholesterol levels and inflammation. Helps manage blood sugar levels and works with calcium to regulate insulin secretion. May help prevent depression and mood disorders, especially during the winter. Seems to play a role in preventing obesity. Studies show deficiency is tied to greater volumes of fat, serum, liver and muscle mass, although the relationship is still being researched. Vitamin D Deficiency Symptoms What happens when your vitamin D is low? According to scientific studies and reviews, the most common vitamin D deficiency symptoms include: fatigue osteoporosis heart disease and high blood pressure cancer autoimmune diseases depression and mood disturbances poor skin health, including redness, inflammation and dryness insomnia arthritis and joint pain diabetes trouble concentrating asthma hair loss multiple sclerosis chronic muscle or bone pain psoriasis fibromyalgia Causes/Risk Factors/Health Risks Why do some people develop a deficiency in this vitamin? It’s believed that one of the biggest reasons that vitamin D deficiency is now a public health problem is because of our modern, primarily indoors lifestyle. Below is more about the common causes of vitamin D deficiency: 1. Lack of Sun Most children today spend unprecedented hours inside — watching television, playing video games and surfing the internet. Similarly, most adults work indoors, exercise inside gyms and spend their free time inside their homes where they are sheltered from the sun. With all this time indoors, it’s no wonder we don’t get enough of the “sunshine vitamin” and that vitamin D deficiency affects over a billion people worldwide. 2. Frequent Use of Sunscreens As the risk for developing skin cancer has also risen in recent years, doctors strongly encourage the use of sunscreen for children and adults, even through the winter months and when sun exposure is generally limited. Alarmingly, some research shows that when you wear sunblock SPF 8, you reduce your body’s ability to make vitamin D by 90 percent. If you choose a sunblock with a higher SPF of 30 (which is the number normally recommended by doctors), you reduce your body’s ability by up to 99 percent. This results in further deficiencies because even though we spend time outdoors, the sunscreen doesn’t allow our bodies to convert vitamin D from the sun. Other vitamin D deficiency causes and risk factors include: Underlying health conditions — Research shows that certain health conditions, such as abdominal obesity, type 2 diabetes, insulin resistance and hypertension, also increases a person’s risk of vitamin D deficiency. Having darker skin — According to the National Health and Nutrition Examination Survey, the newest statistics demonstrate that more than 90 percent of people with darker skin pigments (including African-Americans, Hispanics and Asians) living in the United States now suffer from vitamin D insufficiency, while 75 perfect of the white population is deficient. Certain occupations — A 2017 study recently revealed that occupation can also play a big role in levels of this vitamin. Researchers found that shift workers, health care workers and indoor workers are at a high risk of developing a deficiency due to reduced outdoor time. Being overweight — As the population of overweight and obese adults and children has risen steadily over the past several decades, so has the incidence of vitamin D deficiency symptoms. Sadly, research shows that vitamin D deficiency is correlated with increased risks of developing common cancers, autoimmune diseases, hypertension and various infectious diseases, too. Is vitamin D deficiency serious? Public health experts tell us that it can be, and it’s now linked with a growing number of health conditions, such as heart disease, cancer, diabetes and mood-related problems. Here are some of the potential health risks that may be associated with vitamin D deficiency: Weakened bones — A deficiency in vitamin D can result in the softening of your bones, which is called osteomalacia, or a bone abnormality called rickets. Additionally, a deficiency increases your risk for developing osteoporosis and experiencing fractures or broken bones. This is an especially big risk among older adults. Susceptibility to infections and viruses — Low levels have been linked with higher incidence of some serious infections, including those that affect the lungs and respiratory system. Mood disorders — Because it acts like a hormone within our bodies and affects brain function, vitamin D deficiency has been linked to an increased risk for mood disorders, including depression, seasonal affective disorder and severe mood problems experienced during PMS, insomnia and anxiety. Hormone imbalances — Low levels can interfere with proper testosterone and estrogen production, leading to imbalances that can result in many unwanted symptoms. Can lack of vitamin D cause weight gain? It’s possible. Some studies show that lower levels may be linked to weight gain in older adults, but the weight gain is usually relatively small. There’s more to learn about this connection, but it’s speculated that this vitamin may affect where fat cells shrink or get bigger. Cognitive/mental health problems — Researchers indicate that deficient adults may perform poorer on standardized exams, may have poorer decision-making skills, and may have difficulty with tasks that require focus and attention. Some research has demonstrated a correlation between low levels of vitamin D and an increased risk for developing schizophrenia and multiple sclerosis. Susceptibility to some cancers — Vitamin D deficiency symptoms have been correlated with increased risks for cancer development, especially breast, colon and prostate cancers. According to research published in Frontiers in Endocrinology, D vitamin plays a role in factors that influence tumor growth, cell differentiation and apoptosis. Research shows that it can affect the risk of breast, colon and ovarian cancers, possibly due to its role in the cell life cycle or its ability to block excess estrogen. Treatment/Prevention How can you increase your vitamin D level? While some foods provide vitamin D, exposure to sunlight is still the best way to get the amount you need in order to prevent vitamin D deficiency symptoms. However, research suggests that eating foods that are rich in vitamin D and calcium also helps you acquire more, so try adding high-quality, natural sources into your diet regularly. Importance of Sunlight Exposure: Most experts recommend getting about 10 to 15 minutes of direct sunlight daily, without wearing sunscreen, if you are fair- to medium-toned. If you have dark skin, you likely need more time outdoors to make enough vitamin D because you naturally have more protection against effects of UV rays. Some experts recommend that darker-toned people spend about 40 minutes to one hour in the sun daily if possible. If it’s the winter, you need to double the recommended time to allow enough vitamin D production to occur. Here is a good rule of thumb to know that your body is making vitamin D: You want to look at your shadow and see that it’s shorter than you are. This tells you that the UV index is high enough. Between the hours of 10 a.m. to 3 p.m. is usually when the UV index is highest. If you are worried about not wearing sunscreen and worried about skin cancer, try applying sunscreen to your face and hands but not on your limbs right away (assuming your limbs are exposed). This leaves enough unexposed skin to properly create the vitamin D you need. Overall, increase your levels naturally through the following practices and foods: Sunlight exposure: Aim to spend 10–20 minutes in the sun daily Cod liver oil (take about one tablespoon daily) Halibut Carp fish Mackerel Eel Wild-caught salmon Whitefish Swordfish Rainbow trout Sardines Tuna Pastured eggs Beef liver Raw milk Caviar Fortified milk and dairy products Fortified milk alternatives, such as nut-based milks Maitake and portobello mushrooms (when exposed to UV light) How can you raise your vitamin D level quickly? For people who have low levels, vitamin D supplements are available, which come in two forms: D2 and D3. D3 from animal products (specifically from the cholesterol within these products) is closest to the type humans produce. Vitamin D3 is therefore the more active form and believed to convert much faster than D2. How Much You Need The recommended daily allowance for vitamin D, according to the U.S. Department of Agriculture, is 600 to 800 international units per day for adults. However, getting significantly more, around 5,000 IU per day, may be more effective — especially since there is little risk in over-supplementing in most cases. Keep in mind that this is a general recommendation, and there is no way to know the exact amount that’s best for you without a blood test. You may need a higher or lower amount and should speak to your doctor. Here are more recommendations based on age: Dosage Recommendation for Children: 1–3 years: 600 IU (15 mcg/day) 4–8 years: 600 IU (15 mcg/day) For Older Children and Adults: 9–70 years: at least 600 IU (15 mcg/day) Older adults over 70 years: 800 IU (20 mcg/day) Pregnant and breastfeeding: 600 IU (15 mcg/day) Testing The only way to know if you are deficient is to have your doctor perform a test, called a 25-hydroxy vitamin D test. This will tell you if, and how severely, you are deficient. When your doctor performs a blood test and gives you the results for your vitamin D levels, keep these numbers in mind: 50+ equals a good level. A 25(OH)D level of >50 nmol/L is now considered the “primary goal.” 30–50 means you want to supplement with vitamin D, work on spending more time in the sun and/or add vitamin D foods into your diet. Less than 30 means you are very deficient and definitely want to take immediate action to bring those levels up. When to See Your Doctor Researchers suggest that anyone with the health conditions below should be tested for vitamin D deficiency, especially if they experience a number of deficiency symptoms described above: Ongoing muscle weakness Chronic fatigue Depression, especially during the winter (which can indicate seasonal depressive disorder) Trouble sleeping Anxiety Weak or broken bones Weakened immune system Inflammation and swelling Conclusion Between 40% and 80% of adults in the U.S. may suffer from vitamin D deficiency symptoms, which can lead to major health issues, such as cardiovascular disease, diabetes, autoimmune disease and cancer. Two major causes of vitamin D...

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Study Links COVID-19 Infection to Excessive Hair Loss

AHA Publisher — Mon, 02 May 2022 07:00:46 +0000

Stephanie Woods via NaturalHealth365 – As the COVID-19 virus swept the globe, people got sick, then they got better, and then … they started losing their hair. That was a delayed aftereffect that no one saw coming. Stress levels were already running high with the lockdowns, illness, crazy mandates, medications, rushed vaxxes, and unrelenting controversy surrounding the pandemic. Add to that, the stress on the body from the virus itself, and you have a recipe for serious stress-related responses. A study published in the Irish Journal of Medical Science in late August 2021 found a distinct link between acute telogen effluvium – a form of temporary hair loss – and COVID-19. Researchers wanted to examine the virus’s possible effects on the human hair growth cycle and establish a relationship between this condition and COVID. Post COVID-19 Infection Associated with Excessive Hair Loss, According to New Study The insanity of the COVID-19 pandemic has taken over our lives. Reports of overcrowded hospitals, deaths, job losses, closed businesses, and resource shortages have stressed the already fearful masses. Mainstream media did a fantastic job keeping the fear-mongering going, scaring people with news about newer variants, the ever-increasing death toll, etc. So, when reports started coming in about people losing their hair months after having COVID, it was a symptom that no one saw coming. Authors Confirm Relationship Between COVID-19 Infection and Telogen Effluvium Researchers assembled 39 patients ranging from 22 to 67 years old. All of the patients had been diagnosed with COVID. Most only had mild and moderate symptoms, and none required hospitalization during their illness. Two to three months after the illness, all patients in the trial began to experience excessive hair loss. In the study, the authors confirmed the link between COVID-19 infection and acute telogen effluvium. Furthermore, the drugs used to treat the virus were excluded as a cause of hair loss. Therefore, the researchers believe it is specifically due to the so-called virus itself. But, now, let’s shift our focus to helping those in need. Support Hair Growth with These Nutrients In addition to optimal nutrition, good hydration, and good quality sleep, several supplements can support natural hair growth. Some of the top supplements include: Vitamin D: boosts immunity and combats vitamin D deficiency which can contribute to hair loss Vitamin E: a powerful antioxidant that is found in many hair growth oral supplements Biotin: vitamin B7 is a popular vitamin for hair growth and health B12: helps heal the central nervous system and helps the body better handle stress and increases blood flow Zinc: powerful promoter of hair follicle recovery Vitamin A: an essential vitamin needed by every part of the body Some natural herbal supplements have also shown success: Saw Palmetto Curcuma aeruginosa Reishi Mushroom Pumpkin Red clover Panax ginseng Fish oil (or flaxseed oil) Gotu Kola Finding the right combination for you may take some trial and error, but it is possible to regrow your hair after COVID. Sources for this article include: NIH.gov The Atlantic NIH.gov NIH.gov NIH.gov Medical News Today NIH.gov To read the original article click here.

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The Most Common Nutrient Deficiencies in Women & What You Need to Know About Them

AHA Publisher — Wed, 19 Aug 2020 07:00:26 +0000

Jillian Levy, CHHC via Dr. Axe – Studies have shown that women’s nutrient intake is highly dependent on not only their diets, but factors like their economic status, social and cultural environment, personal habits, age, level of activity and genetics. Experts believe that some of the most common (although certain other deficiencies are still possible and somewhat common) nutrient deficiencies in women include those in: iron vitamin B12 vitamin D calcium magnesium omega-3s iodine folate Some of the ways that vitamin deficiencies in women can be reduced include eating a nutrient-dense diet and/or taking high-quality supplements, ideally those made from real food sources, which helps improve bioavailability. Nutrient and Vitamin Deficiencies in Women It’s believed that around 30 percent of all women are deficient in one or more of the most important vitamins and minerals, and for many women the risk only increases with age. Another scary finding? Estimates show about 75 percent of women would likely develop nutrient deficiencies if supplemental multivitamins didn’t exist What vitamins are women deficient in? Here are nine of the most common: 1. Iron Iron deficiency and anemia are the most prevalent nutritional deficiencies in the world, especially among women. According to the World Health Organization, not only does this deficiency affect a large number of children and women living in developing countries, but it is “the only nutrient deficiency which is also significantly prevalent in Industrialized Countries.” It’s estimated that a staggering 30 percent or more of the world’s total population is anaemic, often due to low iron levels. Low iron/anemia can cause fatigue, hair loss, muscle weakness, brain fog, headaches, dizziness and other issues. Older women, those with anemia, vegans and vegetarians should work with a doctor to make sure they get enough B vitamins and iron since they’re at the greatest risk for these deficiencies. Adolescent girls are at the highest risk for iron deficiencies, and women in general need to be careful to get enough, since demand for iron increases during menstruation due to blood loss. Some ways to increase iron intake include eating a variety of iron-rich foods and those that support enhancement of iron absorption (such as vitamin C foods), in addition to taking an iron supplement. 2. Vitamin B12 Deficiency in vitamin B12 could contribute to symptoms like issues with balance, constipation, weakness, dry skin and cognitive changes. B12 plays an essential role in your health by producing hemoglobin, part of your red blood cells that helps the cells in your body receive life-giving oxygen. 3. Vitamin D Vitamin d deficiency is one of the most common worldwide in both adult women and men (as well as babies and children). Vitamin D can be produced in our bodies when exposed to adequate amounts of UVB radiation from sunlight. Its key role is to regulate calcium absorption. Those with a vitamin D deficiency are unable to absorb that calcium and, in turn, have a hard time strengthening bones. However, vitamin D has several other important roles for overall health, including supporting bone health, cardiovascular health, testosterone and immune function. The National Institutes of Health says that “35% of adults in the United States are vitamin D deficient.” Try to get 10–15 minutes of mid-day sun exposure of the face, hands and arms without protective sunscreen. This may be enough to maintain healthy vitamin D levels, depending on the time of year, latitude and skin pigmentation characteristics. Remember, if your skin is starting to turn pink, you’ve gotten too much sun. 4. Calcium Girls between the ages of 9 and 18 years, as well as women older than 50 years, are believed to be most likely to have to low calcium levels. Overall, between dietary sources and supplements containing calcium, many people still fall short of getting enough calcium — due to reasons including trouble absorbing it and calcium loss from medications and intense exercise. It’s especially important for postmenopausal women to avoid calcium deficiency because this can contribute to bone loss and increased risk for bone fractures/osteoporosis. Women with lactose intolerance as well as vegans may also lack calcium because they avoid eating dairy products, which are some of the most convenient dietary sources. Other factors can affect the amount of calcium absorbed from the digestive tract, including older age (being over 70) and low vitamin D status (vitamin D is needed for proper calcium absorption). 5. Folate Requirements for many micronutrients increase when a woman is pregnant — especially nutrients like folate, iron, calcium, zinc, magnesium and iodine. Folate (which is called folic acid when it’s created synthetically) is critical for a healthy pregnancy and developing fetuses because it helps build the baby’s brain and spinal cord. For pregnant women, supplementing with folate helps decrease the risk of certain birth defects, including spina bifida. To limit the risk of side effects caused by folate deficiency, the American Thyroid Association also recommends all prenatal vitamins contain 150 micrograms of iodine, which should be taken during pregnancy and afterward while breastfeeding. 6. Potassium In the U.S., the National Institutes of Health has determined that based on dietary surveys, many adolescent girls and adult women don’t consume enough potassium on a regular basis. This is why the 2015-2020 Dietary Guidelines for Americans identifies potassium as a “nutrient of public health concern.” According data from large-scale studies conducted in the U.S., the average daily potassium intake from foods is 1,888 milligrams for females up to 19 years and 2,320 milligrams for women over 19. This falls short of the 2,300 to 2,600 milligrams that is recommended for teenage and adult women (or 2,800 for pregnant women). Insufficient potassium intake can contribute to issues such as changes in blood pressure, higher kidney stone risk, interference with bone turnover, increased urinary calcium excretion and changes in salt sensitivity. In addition to eating too few potassium-rich foods, low levels can be due to medication use, diarrhea, vomiting, poor kidney function, laxative use, inflammatory bowel disease and heavy sweating. Severe deficiency (hypokalemia) affects up to 21 percent of hospitalized patients, often due to use of diuretics and other medications. More than 50 percent of individuals with clinically significant hypokalemia are also thought to have magnesium deficiency, since potassium and magnesium work together in many ways. 7. Iodine According to the Centers for Disease Control and Prevention, women between the ages of 20–39 have the lowest urine iodine levels compared to all other age groups. Iodine intake is especially important for young women looking to become pregnant or who are pregnant because it plays a role in brain development of the growing fetus. It’s also crucial for making proper amounts of thyroid hormones. The thyroid gland requires iodine to produce the hormones T3 and T4, which help control your metabolism. Most people eating a Western diet consume a good deal of iodized salt found in packaged foods and refined grain products, which has iodine added purposefully to help prevent deficiencies. But an even better way to get the iodine you need is from iodine-rich foods like sea veggies and seafood, the major natural dietary sources of this nutrient. Avoiding an iodine deficiency helps protect you from conditions like hypothyroidism, goiters, fatigue, hormonal imbalances and trouble during pregnancy. 8. Magnesium Magnesium is one of the most important minerals in the body but also one of the most common deficiencies. As an electrolyte, magnesium helps regulate calcium, potassium and sodium, and it is essential for over 300 different biochemical functions in the body. On a global scale, there’s evidence suggesting that soil depletion has resulted in many crops being lower in magnesium than in past generations — plus health conditions like digestive disorders, leaky gut syndrome, chronic stress and ongoing medication use can all lower someone’s magnesium levels. Leg cramps, insomnia, muscle spasms, anxiety, headaches and digestive issues like constipation can all be signs of magnesium deficiency. For older women, the risk of deficiency might be even greater. Studies have shown that many older people don’t eat magnesium-rich foods to begin with, plus they’re prone to experiencing reduced magnesium intestinal absorption, reduced magnesium bone stores and excess urinary loss. Make sure to get enough by consuming magnesium-rich foods, such as leafy green veggies, sea vegetables/algae, beans, nuts and seeds, as it’s sometimes challenging to pack a day’s worth of magnesium into a multivitamin. 9. Omega-3 Fish Oils If you don’t consume seafood like salmon, mackerel, sardines, halibut or tuna regularly, chances are you can afford to take an omega-3 fish oil supplement to prevent an omega-3 deficiency. Most people eating a “Western diet” consume plenty omega-6 fatty acids, which are pro-inflammatory and found in many packaged foods and vegetables oils, but not enough omega-3 fatty acids, which are anti-inflammatory. The two need to balance each other out in order for the heart, brain and immune systems to stay the healthiest they can. A ratio of about 2:1 omega-6s to omega-3s is best, helping prevent conditions like arthritis, heart disease, Alzheimer’s, depression and more. Eating wild-caught fish several times per week or taking a supplement equal to about 1,000 milligrams daily is the best way to beat inflammation and get enough omega-3s. How Do You Know If You Have a Vitamin Deficiency? There’s a wide range of symptoms that can be tied to vitamin and mineral deficiencies. Some of the more common signs of a nutrient deficiency in women can include: Hair loss Mild cognitive impairment, such as changes in memory, concentration, thinking or behavior Weakness Headaches Low libido Pale and dry skin Red, swollen gums Heart arrhythmia or irregular heartbeats Slow wound healing, yellowing of the skin and bruising Impaired immune function Mood changes Bone and joint pains and in some cases bone fractures Dry eyes and vision changes In severe cases, vitamin deficiency diseases such as scurvy, rickets, beriberi and pellagra (caused by very low vitamin C, vitamin D and B vitamin levels) When a Healthy Diet Is Enough vs. When It Might Not Be What causes a vitamin deficiency? Is it necessarily due to eating a poor diet? Here’s what we know about women being at risk for vitamin deficiencies: As a woman, you’re more likely to experience low levels of certain key nutrients if any of these apply to you: eating a highly processed diet (one low in things like fresh vegetables and fruit) being a vegetarian or vegan being underweight or consuming too little calories in general (“underweight” is generally considered below a body mass index of 18.5 for women) being of reproductive age (the World Health Organization estimates that in poorer countries 27 percent to 51 percent of women of reproductive age are deficient in key nutrients) being over the age of 65 being of low socioeconomic status, a lack of education and poverty consuming high amounts of alcohol taking certain medications for an extended period of time (such as phenytoin, methotrexate, sulfasalazine, triamterene, trimethoprim-sulfamethoxazole) having a condition that interferes with normal nutrient absorption in the gut Even if you feel you do eat a pretty nutrient-dense diet, some women are more susceptible to running low in important vitamins than others. Here are some special circumstances that make a woman a good candidate for taking a high-quality, food-based multivitamin supplement daily to prevent common deficiencies: If you’re a vegetarian or vegan: Plant-based eaters who avoid meat are more likely to be low in B vitamins, such as vitamin B12, which is only found in animal foods. A lack of calcium, amino acids (protein), omega-3s, zinc, iodine and iron are also more common in women who don’t eat any animal products, which is why supplements are recommended. In 2009, the Academy of Nutrition and Dietetics (formerly the American Dietetic Association) began recommending that vegans and vegetarians make sure to cover their nutritional needs of the vitamins and minerals listed above, most easily by taking a daily multivitamin and omega-3 supplement. If you’re pregnant: Likely more than any other time in a woman’s life, pregnancy creates a special metabolic demand for high-quality nutrients, both to support the...

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6 Reasons to Include Zinc in Your Diet

AHA Publisher — Fri, 14 Aug 2020 07:00:17 +0000

Lori Alton via NaturalHealth365 – While coverage of the COVID-19 pandemic continues to dominate headlines in the United States, the fact is: heart disease and cancer remain the number one and number two causes of death in the nation. Unfortunately, much of the research about zinc benefits have been ignored by the mainstream medicine and conventionally-trained physicians. Hopefully, this report can help to change all of that. Today, we’ll focus our attention on how zinc can help the fight free radical damage, minimize the risk of cellular dysfunction and greatly improve immune system performance. Study: How Zinc Improves Immune System Function and Speeds Up Your Ability to Regain Your Health Researchers have learned that zinc promotes immune system function by strengthening epithelial barriers, boosting cellular immunity and activating the T-lymphocytes which attack and kill infected cells. And, a recent review published in the American Journal of Tropical Medicine and Hygiene concluded that zinc supplementation is associated with significant reduction in the duration of the common cold. The researchers noted that zinc reduced the length of colds and flu by over 52 hours. In other words, zinc supplementation can rescue cold and flu sufferers from two whole days of sniffling, sneezing, achy misery -quite a reprieve! Important to note: in order to ease cold and flu symptoms most effectively, zinc should be taken at the first sign of illness. Discover the Great Antioxidant Effects of This Valuable Mineral Zinc is a potent antioxidant that scavenges free radicals which would otherwise damage lipids, proteins and cell DNA in the body, potentially triggering disease. This essential micronutrient is also a key constituent of superoxide dismutase, a natural antioxidant enzyme linked with longevity. In one placebo-controlled study published in the American Journal of Clinical Nutrition and involving healthy adults aged 55 to 87 years, the researchers found that markers of oxidative stress – such as inflammatory cytokines and endothelial cell adhesion molecules – were substantially lower in participants who were given zinc. This translated into concrete disease-fighting benefits, with the zinc group demonstrating significantly lower rates of infections when compared to the placebo group. And the good news about zinc keeps on coming. It turns out that zinc benefits the heart, as well. It’s Time to Be Good to Your Heart Function Zinc is important for the health of the endothelium – the fragile, all-important layer of cells lining blood vessels. In addition to supporting endothelial function and healthy circulation, zinc supplementation has been shown to reduce the risk of artery-clogging atherosclerosis – thereby helping to prevent heart attack and stroke. Promising Research for All Those Concerned About Cancer Cell Growth Esophageal cancer is a particularly lethal form of cancer, with The American Cancer Society estimating that over 16,000 people will lose their lives to the disease in the United States in 2020 alone. But recent research on zinc has yielded encouraging results. In a study published in FASEB (the journal of the Federation of American Societies for Experimental Biology), researchers found that zinc can arrest the growth of esophageal cancer cells while leaving healthy cells unharmed. The scientists noted that zinc works by interfering with overactive calcium signaling in cancer cells. Other research has demonstrated that zinc can help halt the growth of prostate cancer cells. Don’t Ignore the Health Dangers of Fatty Liver Disease With up to 40 percent of Americans living with some form of nonalcoholic fatty liver disease (NAFLD), this once little-known condition is now at epidemic proportions in the United States. Zinc lends the liver a helping hand by reducing inflammation, decreasing free radical damage, promoting nutrient absorption and facilitating elimination of waste. In an influential placebo-controlled study conducted in 2018, researchers gave supplemental zinc to participants with chronic liver disease, including hepatitis B, hepatitis C, nonalcoholic steatohepatitis (a possible complication of NAFLD) and alcohol-related cirrhosis of the liver. After 36 months, the zinc group showed lower levels of inflammatory markers and better liver function. But, that’s not all. The zinc group also had a lower risk of developing hepatocellular carcinoma, a deadly liver cancer that can result from chronic liver disease. Health warning: Zinc Deficiencies Increase the Risk of Unwanted Health Issues Of course, an obvious (no-brainer!) reason for consuming healthy levels of zinc is to protect against deficiencies. According to Oregon State University, 12 percent of the American population is at risk for zinc deficiency. In elderly people, the risk increases to a shocking 40 percent. And, the consequences can be grave. Zinc deficiency can cause increased susceptibility to many chronic degenerative diseases – along with anemia, impotence, cognitive problems and slowed wound healing. Zinc deficient infants are at a higher risk of both pneumonia and diarrhea. According to a review published in Archives of Biochemistry and Biophysics, zinc shortfalls cause impaired formation and activation of disease-fighting lymphocytes. And, several studies have shown that zinc deficiency encourages tumor growth and promotes the production of pro-inflammatory molecules. Protect Your Health With Sufficient Zinc Intake Diets that exclude grass-fed meats, wild seafood and pasture-raised eggs may be low in zinc, leaving vegetarians and vegans are at particular risk for deficiency. Along with elderly people, others at risk include those with chronic digestive disorders, athletes or any person that sweats heavily. Classic symptoms of zinc deficiency include brittle nails, white spots on the fingernails, hair loss, fatigue and impaired memory and concentration. Lowered sex drive, adult acne and decreased sense of smell and taste can also indicate a shortage of zinc. While the Institute of Medicine advises a zinc RDA of 11 mg a day for men and 8 mg a day for women, many natural health experts recommend more generous amounts. If you would like to try supplementing with zinc, talk to your integrative healthcare provider for guidance. You can boost your dietary intake of zinc with grass-fed beef, wild-caught salmon, sardines, poultry, chickpeas, cashews, pumpkin seeds, yogurt, eggs and mushrooms. The fact is: zinc benefits are simply too far-reaching and powerful to overlook. It’s well worth taking the time to make sure that you are “up to speed” on this life-sustaining mineral. Sources for this article include: NIH.gov, Springer.com, LifeExtension.com, NIH.gov To read the original article click here. For more articles from NaturalHealth365 click here.

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Lymphatic System Found to Play Key Role in Hair Regeneration

AHA Publisher — Thu, 07 Nov 2019 16:34:50 +0000

Rockefeller University via EurekAlert – Given the amount of wear and tear it’s subjected to on a daily basis, the skin has a phenomenal ability to replenish itself. Spread throughout it are small reservoirs of stem cells, nested within supportive microenvironments called niches, which keep a tight rein on this repair process. Too much tissue might cause problems like cancer, while too little might accelerate aging. Until now, scientists were uncertain whether the stem cells themselves could instruct other stem cells to form new skin by reshaping their niche. But new research in Science, led by Elaine Fuchs, the Rebecca C. Lancefield Professor, indicates that stem cells can indeed influence tissue regeneration. The study identifies a molecular coordination tool used by stem cells to signal across niches. The researchers also discovered a new component of the niche: a specialized type of vessel called lymphatic capillaries, which transport immune cells and drain excess fluids and toxins from tissues. These capillaries form an intimate network around the stem cell niche within each hair follicle, the study showed, thereby interconnecting all its niches. “By turning the skin completely transparent,” says postdoctoral fellow Shiri Gur-Cohen, “we were able to reveal the complex architecture of this network of tubes.” Hair-follicle stem cells control the behavior of lymphatic capillaries by secreting molecules that act as an on-off switch for drainage, the scientists found, enabling them to control the composition of fluids and cells in the surrounding locale and ultimately synchronize regeneration across the tissue. “The involvement of the lymphatic system in this process is a new concept,” says Fuchs, “and might potentially provide new therapeutic targets for lymph-related conditions such as wound-healing defects and hair loss.” To read the original article click here.

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Thinning Hair? Conditions That Cause Hair Loss (Part 4)

AHA Publisher — Tue, 01 Oct 2019 07:00:21 +0000

Dr. Don Colbert – There are many reasons for hair loss. They range from nutrient deficiencies to excesses to medical conditions and more. The more you know about the cause of your hair loss, the better position you are in to improve it, if possible. There are actions and conditions that cause hair loss. If any of these describe your situation, talk to your doctor or healthcare professional to correct them. Hair loss is an issue for many people. It can occur due to nutrient deficiencies, over-consumption of nutrients, and many conditions and actions. Today we’ll discuss 8 actions and conditions that cause hair loss. When you think about it, we have a lot of hair to lose. On average, the human scalp has approximately 100,000 hair follicles (1), and most healthy adults lose about 100 strands each day. Each hair follicle on your head goes through a phase in its lifecycle. These phases include: • Anagen phase: The growing phase of hair, 2-7 years. • Catagen phase: A 2-week phase when hair follicles start to shrink. • Telogen phase: A 3-month resting phase. • Exogen phase: The phase when the follicle releases the hair and begins new growth. Your hair can be affected by external and internal factors at any time during these phases. As these factors and phases come together, they sometimes cause damage and hair loss. Here are 8 actions and conditions that cause hair loss during their lifecycle. 7 Actions and Conditions That Cause Hair Loss 1. Vigorous Styling and Treatments If you braid your hair tightly or pull it back in tight ponytails often, you may cause your hair to become damaged or fall out. What’s more, chemical treatments like straighteners, dyes, heat-induced treatments, such as hot oils and other chemicals, can damage the hair shaft and root. The term for hair-trauma from styling and products is called Trichorrhexis Nodosa (2). According to the American Academy of Dermatology, it’s best to use conditioner after every shampoo, let your hair air dry loosely, limit contact time of heated straighteners and curling irons, and use only chemical treatments occasionally (3). 2. Depression and Stress This one’s similar to which came first: the chicken or the egg. In studies, researchers found those with active hair loss often report stress and depression. But, researchers also know hair loss can have psychological consequences, such as stress and depression. For example, a meta-analysis of 17+ studies covering 6,010 patients with hair loss showed there was a positive relationship with anxiety and depression. But, while a link was established, the analysis could not claim cause and effect (4). Anecdotally, many people do believe both physical and emotional stress can cause hair loss. And unfortunately, many adults live stressful lives at a hectic pace. If you believe you’re stress levels are affecting the health of your hair, it’s a good idea to do your best to reduce stress. Here are some steps you can take. Fortunately, stress-induced hair loss is typically temporary and doesn’t cause damage to the roots themselves. 3. Health Conditions Unfortunately, there are some medical conditions that cause hair loss, either directly or indirectly. Some impact thyroid or hormone levels and cause thinning hair. Others directly impact the hair follicle itself. Medical conditions that may cause hair loss include (5): • Hypothyroidism • Hyperthyroidism • Hodgkin’s disease • Hypopituitarism • Hashimoto disease • Systemic lupus erythematosus • Addison’s disease • Celiac disease • Lichen planus • Ringworm • Scleroderma • Autoimmune disorders • Trichorrhexis invaginata 4. Hormonal Changes During the Lifecycle Throughout your life, your hormones will change. Both men and women see changes in hormones as they age. Women also experience changes during pregnancy, breastfeeding, pre-menopause, and menopause. All of these time periods can influence hair health, growth, and thinning. With menopause, hair thinning is caused by the reduced production of the hormones estrogen and progesterone. 5. Genetics One condition that’s out of your control is your genetics. Genetics is the most common cause of hair loss, and it typically appears as male-pattern and female-pattern baldness (6). Typically, hair loss from genetics begins above both temples and recedes over time in men. In women, the hairline does not recede but becomes thinner all over the head. 6. Sudden Changes Physically or Emotionally Another common cause of hair loss is called telogen effluvium (TE). This type occurs when there’s a change in the number of follicles that actively grow hair, and the number that is in a resting state (7) TE can be caused by a “triggering event,” or an event that disrupts the hair lifecycle, from hormonal changes to a sudden condition that “shocks” the body (8). For example, TE can be triggered by: • Sudden weight loss • High fever • Serious infection • Chronic illness • Emotional stress • Crash diets, lack of protein, eating disorders, and so on Luckily, hair thinning from TE is temporary. But, like stress-induced hair loss, there is often a delay of up to 3 months making the cause of TE difficult to determine 7. Medications Certain medications like retinoids, beta-blockers, calcium channel blockers, antidepressants, thyroid medications, and nonsteroidal anti-inflammatory drugs (NSAIDs) may also lead to hair loss, via TE. Again, this type of hair loss is usually temporary and reversible. Once the medication is discontinued, hair usually grows back. More On Hair Loss This is the 4th and last installment in Dr. Colbert’s series on thinning hair and hair loss. Many of the causes of hair loss can be improved with stress reductions, lifestyle changes, and nutrient corrections. In addition, a better balance of hormones and thyroid support can help. For more on the causes of hair loss and supplements that help, see: Thinning Hair? Nutrient Deficiencies (Part 1) Thinning Hair? Nutrient Excesses (Part 2) Thinning Hair? Real Foods May Help Your Hair Grow (Part 3) Hormone Zone for Hormone Balance Thyroid Zone for Thyroid Balance Bottom Line There are many reasons for hair loss. They range from nutrient deficiencies to excesses to medical conditions and more. The more you know about the cause of your hair loss, the better position you are in to improve it, if possible. There are actions and conditions that cause hair loss. If any of these describe your situation, talk to your doctor or healthcare professional to correct them. To read the original article click here. For more articles by Dr. Colbert click here.

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Thinning Hair? Nutrient Deficiencies and Excesses That Cause Hair Loss (Part 2)

The AHA! Team — Fri, 13 Sep 2019 07:00:00 +0000

Dr. Don Colbert – When supplementing, it’s important to be careful and avoid extremely high doses in single-nutrient supplements. Hair loss is a condition faced by many adults. If you’re one of them, you may be experiencing nutrient deficiencies causing your hair loss. Last week, we looked at several nutrient deficiencies that are linked with hair loss. These included: • Protein • Iron • Zinc • Selenium • Fatty Acids • Vitamin D These 6 nutrients have relatively strong evidence and links to hair loss. But, did you know, even an excessive amount of nutrient intake can affect hair loss as well? There are some nutrients that may cause hair loss when taken in excess, some that are marketed well beyond their evidence, and some that show slight indications for treatment. These are included today as numbers 7-11 (find numbers 1-6 here in Part 1). Excessive Nutrient Intake and Nutrient Deficiencies Causing Hair Loss (Part 2) 7. Biotin Biotin, or vitamin H, is a cofactor for enzymes in the body. In animal studies, biotin has shown to improve protein synthesis and DNA concentration in hair follicles (1). When deficient, people experience eczema, hair loss, and sometimes, conjunctivitis (2). These can be symptoms and conditions throughout one’s life, from infancy through late adulthood. In fact, one case study on an infant who was deficient in biotin experienced dermatitis and alopecia had great results with reversal of each wit daily oral supplementation of biotin (3). Biotin deficiency is rare and is usually seen in those with disruption of gastrointestinal flora and specific medication use (such as antiepileptic medication). In terms of treating hair loss, no large long-term clinical trials have shown efficacy. However, biotin is strongly marketed and anecdotally has potential to improve thinning hair. What’s more, some studies have shown that it is slightly deficient in many adults with hair loss and supplements have the potential to improve the texture and quality of hair (4). 8. Vitamin A Vitamin A is actually a group of compounds. This group includes retinol, retinal, retinoic acid, and provitamin A carotenoids. In animal studies, dietary vitamin A has been shown to activate hair follicle stem cells (5). However, these studies have not been able to pinpoint the exact amounts needed or mechanisms for effective treatment (6). On the flip side, too much vitamin A can cause hair thinning (7). In fact, high levels of vitamin A from over-supplementation have a strong link to hair loss as well as skin, vision, and bone changes (8,9). Unless otherwise directed by your health professional, it’s best to stay with balanced vitamin A dosage, such as those in multivitamins, and whole-food sources of vitamin A. 9. Vitamin E Vitamin E is a family of potent antioxidant nutrients, including tocotrienols and tocopherols. When deficient, humans experience hemolytic anemias, neurologic issues, and skin dryness. Vitamin E deficiency most commonly occurs with fat malabsorption disorders. The benefits of vitamin E supplementation on hair loss has been inadequately studied, but some research shows a lot of promise. One such study found 100 mg of mixed tocotrienols per day resulted in a significant increase in hair quantity for 21 participants compared to placebo (10). But, you must be careful as you can over-supplement. High levels of vitamin E can cause bleeding and issues with the thyroid. Additionally, taking 600 IU vitamin E per day (this is ~402 mg per day, and 30 times recommended intake amounts) can actually cause hair loss and significant decreases in thyroid hormone levels (11). 10. Amino Acids In the previous post in this series (Thinning Hair Part 1), we discussed total protein deficiency and it’s impacts on hair. Beyond total protein numbers, though, individual amino acids play a role. First, L-lysine is an essential amino acid, which likely plays a role in zinc uptake and iron utilization. The addition of L-lysine to iron supplementation has resulted in a significant increase in serum ferritin concentration in some women with chronic hair loss, who do not otherwise respond to iron supplementation (12). Another amino acid with promise for hair loss is L-cysteine. However, L-cysteine has mostly been studied in combination with other nutrients, so it’s individual effects are not well-understood (13). 11. Antioxidants Antioxidants are incredibly important compounds in human nutrition. As discussed with many whole-food posts, amino acids neutralize free radicals to reduce damage to our cells. Many different vitamins and minerals act as amino acids, including those discussed in this article and in the first article of this series. These include selenium, vitamin D, vitamin E, and others. Lab and human studies have shown oxidative stress from free radicals may plan a large role in some male balding (14). What’s more, excessive free radical generation has been found in patients with chronic hair loss (15). Like with other supplements, caution must be taken. Whole-food antioxidants from vegetables, nuts, seeds, fruit, and others are safe and may have a positive effect on hair loss. Large doses from supplements may have the opposite effect (16). Sticking to whole foods and balanced amounts of vitamins and minerals in supplements is a prudent route. Bottom Line It’s not just deficiencies… sometimes it’s excessive nutrient intake causing hair loss. When supplementing, it’s important to be careful and avoid extremely high doses in single-nutrient supplements. Also, make sure to calculate your totals if you’re taking multiple supplements. A prudent plan is to take multi-nutrient, balanced supplements, such as Divine Health Enhanced Multivitamin, and whole-foods. If you feel you have a nutrient deficiency that needs to be corrected, talk to your doctor and form a therapeutic plan. To read the original article click here. For more articles by Dr. Colbert click here.

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