Wellness
Clinic Wellness Team. A key factor to spine or back pain conditions is staying healthy. Overall wellness involves a balanced diet, appropriate exercise, physical activity, restful sleep, and a healthy lifestyle. The term has been applied in many ways. But overall, the definition is as follows.
It is a conscious, self-directed, and evolving process of achieving full potential. It is multidimensional, bringing together lifestyles both mental/spiritual and the environment in which one lives. It is positive and affirms that what we do is, in fact, correct.
It is an active process where people become aware and make choices towards a more successful lifestyle. This includes how a person contributes to their environment/community. They aim to build healthier living spaces and social networks. It helps in creating a person’s belief systems, values, and a positive world perspective.
Along with this comes the benefits of regular exercise, a healthy diet, personal self-care, and knowing when to seek medical attention. Dr. Jimenez’s message is to work towards being fit, being healthy, and staying aware of our collection of articles, blogs, and videos.
by Dr Alex Jimenez | Functional Medicine, Health, Wellness
Autoimmune disease is the disease of the modern era. It is a condition where the body�s immune system mistakenly attacks the body. Since the body�s immune system usually guards against bacteria and viruses, it can sense the foreign cells and send out fighter cells to attack them. When it�s an autoimmune disease, however, the immune system starts to make mistakes to certain parts of the body. It starts attacking the joints, the skin, or the musculoskeletal system as foreign cells and attacking them. The immune system releases autoantibody proteins to attack the healthy cells, thus causing autoimmune disease in the body.
What Triggers the Activation of the Autoimmune Mechanism?
Surprisingly, the body�s antibodies go through a process by cleaning up the old and damaged cells, so that way, new healthy cells can grow and replace the old cells. Although if the body has an excessive number of antibodies in their system, it can cause the individual to have an autoimmune disease. Research has shown that a part of the autoimmune ecology, the influence of environmental exposure can not only develop autoimmune disorder but shape the function of the immune system.
Another study stated that approximately 30% of all autoimmune diseases come from genetic disposition while 70% is due to environmental factors, including toxic chemicals, dietary components, gut dysbiosis, and infections in the body. So some of the ecological factors that are included are adjuvants (immunostimulant effects). These are typically used in vaccines to produce a more effective immunization reaction.
Researchers stated that molecular mimicry is one of the mechanisms, where a foreign antigen shares a sequence or structural similarities with self-antigens. This means that any infections that can initiate and maintain autoimmune responses can lead to specific tissue damage in the body. It is a phenomenon that molecular mimicry and cross-reactivity are identical. Cross-reactivity is significant when it comes to food allergies and is often responsible for many disorders. It affects the scope of the disease, the reliability of diagnostic testing, and has implications for any current and potential therapies.
Common and Rare Autoimmune Diseases
The primary function of the immune system is to repair the body with new cells. Individuals with an autoimmune disease will have many chronic illnesses that are both common and rare when they are being diagnosed. Below is a list of autoimmune diseases that range from common to some of the rarer autoimmune conditions an individual may experience.
Rheumatoid arthritis (RA)
Rheumatoid arthritis is when the immune system is attacking the joints. This attack causes redness, warmth, soreness, and stiffness. It�s one of the most common autoimmune diseases that is found in women but can affect men and elderly people as well. Studies have shown that if a family member has rheumatoid arthritis, it is likely that other family members may have an increased chance of developing this autoimmune disease. The signs and symptoms of rheumatoid arthritis can vary depending on the severity of the inflamed joints, potentially causing them to deform and shift out of place.��
Lupus
Lupus is a systemic autoimmune disease that occurs when an individual�s immune system starts attacking their own tissue and organs. Even though lupus is difficult to diagnose because it often mimics other ailments, it can cause inflammation to different body systems. These body systems include the joints, skin, kidneys, blood cells, brain, heart, and lungs. A distinctive sign of lupus is a facial rash that resembles butterfly wings unfolding across booth cheek.
Ehlers-Danlos Syndrome (EDS)
EDS (Ehlers-Danlos Syndrome) is a rare autoimmune disease that causes soft connective tissues to be fragile in the body. This autoimmune disease is still new for doctors; however, there is always more research to be done about this disease. The symptoms can vary from mild skin and joint hyperlaxity to severe physical disability and life-threatening vascular complications. One of the most common symptoms is joint hypermobility. This disease can cause the joints to be unstable or loose, and it can cause the body�s joints to have frequent dislocations and pain.
Polymyalgia Rheumatica
Polymyalgia rheumatica is an inflammatory musculoskeletal disorder that is most common in elderly adults. This disease causes muscle pain and stiffness around the joints, most commonly occurring in the morning.�It also shares similarities with another disease known as giant cell arteritis. If an individual has polymyalgia rheumatica, they can have the symptoms of giant cell arteritis as well. The symptoms are inflammation in the lining of the arteries. The two factors that can cause the development of polymyalgia rheumatica are genetics and environmental exposure that can increase the chances of having the disorder.
Ankylosing spondylitis
Ankylosing spondylitis is an autoimmune inflammatory disease that can cause some of the vertebrae in the spine to fuse over time. When this happens, the fusing makes the spine less flexible and causes the body to be in a hunched-forward posture. It is most common for men, and there are treatments to lessen the symptoms and possibly slow down the progression of the disease.
Celiac disease
Celiac disease is an autoimmune disease that occurs in about 1% of individuals. This disease makes the individual have an inflammatory reaction to the intestinal permeability barrier from eating gluten found in wheat, rye, and barley. Studies show that patients with celiac disease and autoimmune disease have to be on a gluten-free diet to heal the gut. Symptoms can include bloating, digestive issues, inflammation, and skin rashes.
Conclusion
Mechanisms of an autoimmune disease can be caused by genetics or induced by environmental factors. This can cause an individual to have problems in their body related to inflammation.�There are many autoimmune diseases�that can affect the body from the most common to some of the rarer kinds and it can have lasting effects.
In honor of Governor Abbott’s declaration, October is Chiropractic Health Month. To learn more about the proposal on our website.
The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References:
Anaya, Juan-Manuel, et al. �The Autoimmune Ecology.� Frontiers in Immunology, Frontiers Media S.A., 26 Apr. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4844615/.
Bonds, Rana S, et al. �A Structural Basis for Food Allergy: the Role of Cross-Reactivity.� Current Opinion in Allergy and Clinical Immunology, U.S. National Library of Medicine, Feb. 2008, www.ncbi.nlm.nih.gov/pubmed/18188023.
Clinic Staff, Mayo. �Ankylosing Spondylitis.� Mayo Clinic, Mayo Foundation for Medical Education and Research, 7 Mar. 2018, www.mayoclinic.org/diseases-conditions/ankylosing-spondylitis/symptoms-causes/syc-20354808.
Clinic Staff, Mayo. �Lupus.� Mayo Clinic, Mayo Foundation for Medical Education and Research, 25 Oct. 2017, www.mayoclinic.org/diseases-conditions/lupus/symptoms-causes/syc-20365789.
Clinic Staff, Mayo. �Polymyalgia Rheumatica.� Mayo Clinic, Mayo Foundation for Medical Education and Research, 23 June 2018, www.mayoclinic.org/diseases-conditions/polymyalgia-rheumatica/symptoms-causes/syc-20376539.
Cusick, Matthew F, et al. �Molecular Mimicry as a Mechanism of Autoimmune Disease.� Clinical Reviews in Allergy & Immunology, U.S. National Library of Medicine, Feb. 2012, www.ncbi.nlm.nih.gov/pmc/articles/PMC3266166/.
De Paepe, A, and F Malfait. �The Ehlers-Danlos Syndrome, a Disorder with Many Faces.� Clinical Genetics, U.S. National Library of Medicine, July 2012, www.ncbi.nlm.nih.gov/pubmed/22353005.
Schmidt, Zsuzsa, and Gyula Po�r. �Polymyalgia Rheumatica Update, 2015.� Orvosi Hetilap, U.S. National Library of Medicine, 3 Jan. 2016, www.ncbi.nlm.nih.gov/pubmed/26708681.
Scott, David L, et al. �Rheumatoid Arthritis.� Lancet (London, England), U.S. National Library of Medicine, 25 Sept. 2010, www.ncbi.nlm.nih.gov/pubmed/20870100.
Vojdani, Aristo, et al. �Environmental Triggers and Autoimmunity.� Autoimmune Diseases, Hindawi Publishing Corporation, 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4290643/.
Watson, Stephanie. �Autoimmune Diseases: Types, Symptoms, Causes, Diagnosis & More.� Healthline, Healthline Media, 26 Mar. 2019, www.healthline.com/health/autoimmune-disorders.
by Dr Alex Jimenez | Functional Medicine, Gut and Intestinal Health, Health, Wellness
SIBO (small intestinal bacterial overgrowth) is defined as 105 up to 106 organisms of bacteria in the small intestines. It is highly relevant to remember that the abundance of bacteria in the small intestine that has SIBO, are healthy bacteria that live in the gastrointestinal tract. It means that the bacteria in the digestive tract is either missed or dislocated and is in the wrong place in the small intestines. While SIBO still remains a poorly understood disease, it is frequently implicated to be the cause of chronic diarrhea and malabsorption. Individuals who have SIBO can also suffer from many chronic illnesses. This includes unintended weight loss, nutritional deficiencies, and osteoporosis.
SIBO and IBS
Studies have indicated that 84% of individuals that has IBS (irritable bowel syndrome) will have SIBO. SIBO is one of the causes of leaky gut, and leaky gut is one of the triad factors that can lead the body to have an autoimmune disease. Health care professionals that diagnose individuals who have SIBO can link the virus to other health problems that the individual may have. Studies have mentioned that when LPS (lipopolysaccharide) is moving from the large intestines to the small intestines, it can contribute to developing intestinal inflammation. With LPS, it can cause an increase of intestinal tight junction permeability or leaky gut.
So SIBO will release LPS into the gut, causing the leaky gut to the gut system in the body. Another study showed that autoimmune diseases are always a triad of a few different things. To have an autoimmune disease, you have to have the gene to get the disease. Although most people know that if they have a gene, doesn�t mean that they will have an autoimmune disease. Even if they don�t have an autoimmune disease, there�s an environmental trigger that will come on and creates an epigenetic change. This will cause the gene in the human body to be expressed.
So the first two factors of the autoimmune disease, are a genetic factor and an environmental factor, the third and final factor is intestinal permeability. So if the primary two factors that are causing disruption to the intestinal permeability, they will prevent the intestinal permeability to actually heal itself. With all three elements being linked to autoimmune disease and SIBO, it will cause the body to have the leaky gut syndrome and health problems to individuals.
So when doctors are diagnosing the patient that has SIBO, they will do a lactulose breath test. What this test does, is that it will indicate that the patient has IBS bloating, and it is causing them discomfort in their gut. Research stated that the lactulose breath test shows the correlation between the pattern of the bowel movements and the type of excreted gas in the stomach. So for anyone that is positive with IBS and takes the breath test, they will understand the consequences of the factors that are leading to the SIBO disease and causing leaky gut.
How do we get SIBO?
With the understanding of what SIBO is, we can see that SIBO is not the only cause of irritable bowel syndrome, but the big player of the syndrome. So taking a step back, we have to discuss what the MMG (Migrating Motor Complex) is before we go further in explaining the pathogenesis of the SIBO disease. Migrating motor complexes are waves of electrical activity that is sweeping through the intestines in a regular cycle. It often happens when a person is fasting, therefore with MMG, we can look at the acute gastroenteritis in the body.
With acute gastroenteritis, the body has some sort of severe infection like bloating, diarrhea, constipation, or a variety of things that are infectious to the gut; however, they are self-limiting. Healthcare professionals who see patients with these acute infections can see that most of the bacteria can cause gastroenteritis, pile up, and release CTD (cytolethal distending toxin). What CTD does is that it will create a reaction against vinculin; which regulates the ICC (interstitial cells of Cajal) and the ICC then regulates the migrating motor complex.
So when the CTD releases toxins in the gut, it causes a reaction to a molecular mimicry reaction. That reaction causes the body to create antibodies to fight against that toxin but through molecular mimicry. CTD looks exactly like vinculin and cross-reacts with the antibodies, So now those antibodies are attacking vinculin, thus damaging the ICC. Since the MMC clears the intestinal tract, when a person is fasting, and the CTD is damaging the intestines, SIBO is created since the body can not flush out the bacteria.
Studies have shown that there are many ways to get SIBO, it can happen by either food poisoning, abdominal surgery, or low stomach acid. Another thing to mention is that mostly 70% of SIBO is caused by food poisoning. Most people who had to suffer from food poisoning don�t realize that SIBO is already in their gut. So the research states that small bowel motility disorders can be the predispose development of SIBO since the bacteria may not be effectively swept from the bowel into to colon.
Treating SIBO
There are many ways to treat SIBO, healthcare professionals can suggest these treatments to their patients who have SIBO and start restoring their intestinal barrier in the long haul. So here are some of the procedures that can help the body and treat SIBO.
- Pharmaceuticals: If a patient has constipation and is taking rifaximin if the symptoms are not clearing up, adding another medication with rifaximin for 14 days may help in battling SIBO. It will take a bit longer, but it will help clear the SIBO out of the gut.
- Herbal Treatment: With herbal treatments, there are many ways to help treat SIBO naturally. It can be berberine containing herbs, oil of oregano, neem, garlic, Lactobacillus plantarum, Lauricidin, and Antrantil. These herbal treatments can naturally help to fight against SIBO, and studies show that 46% of patients feel a lot better in a short amount of time.
Conclusion
So SIBO is a bacterial disease that can disrupt the gastrointestinal tract and cause the leaky gut to the body. It will cause inflammation and can be in an individual�s body through three factors like genetics, environmental triggers, and food poisoning. It can be treated through pharmaceuticals and herbal treatments prescribed by doctors.� In honor of Governor Abbott’s proclamation, October is Chiropractic Health Month, learn more about this proposal on our website and read what the proposal is all about. The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References:
Bezine, Elisabeth, et al. �The Cytolethal Distending Toxin Effects on Mammalian Cells: a DNA Damage Perspective.� Cells, MDPI, 11 June 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4092857/.
Brown, Kenneth, et al. �Response of Irritable Bowel Syndrome with Constipation Patients Administered a Combined Quebracho/Conker Tree/M. Balsamea Willd Extract.� World Journal of Gastrointestinal Pharmacology and Therapeutics, Baishideng Publishing Group Inc, 6 Aug. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4986399/.
Chedid, Victor, et al. �Herbal Therapy Is Equivalent to Rifaximin for the Treatment of Small Intestinal Bacterial Overgrowth.� Global Advances in Health and Medicine, Global Advances in Health and Medicine, May 2014, www.ncbi.nlm.nih.gov/pmc/articles/PMC4030608/.
Dukowicz, Andrew C, et al. �Small Intestinal Bacterial Overgrowth: a Comprehensive Review.� Gastroenterology & Hepatology, Millennium Medical Publishing, Feb. 2007, www.ncbi.nlm.nih.gov/pmc/articles/PMC3099351/.
Endo, EH, and Dias Filho. �Antibacterial Activity of Berberine against Methicillin-Resistant Staphylococcus Aureus Planktonic and Biofilm Cells.� Austin Journal of Tropical Medicine & Hygiene, 19 Feb. 2015, austinpublishinggroup.com/tropical-medicine/fulltext/ajtmh-v1-id1005.php.
Fasano, Alessio, and Terez Shea-Donohue. �Mechanisms of Disease: the Role of Intestinal Barrier Function in the Pathogenesis of Gastrointestinal Autoimmune Diseases.� Nature News, Nature Publishing Group, 1 Sept. 2005, www.nature.com/articles/ncpgasthep0259.
Ghonmode, Wasudeo Namdeo, et al. �Comparison of the Antibacterial Efficiency of Neem Leaf Extracts, Grape Seed Extracts and 3% Sodium Hypochlorite against E. Feacalis – An in Vitro Study.� Journal of International Oral Health: JIOH, International Society of Preventive and Community Dentistry, Dec. 2013, www.ncbi.nlm.nih.gov/pubmed/24453446.
Guo, Shuhong, et al. �Lipopolysaccharide Regulation of Intestinal Tight Junction Permeability Is Mediated by TLR4 Signal Transduction Pathway Activation of FAK and MyD88.� Journal of Immunology (Baltimore, Md. : 1950), U.S. National Library of Medicine, 15 Nov. 2015, www.ncbi.nlm.nih.gov/pubmed/26466961.
Lin, Henry C. �Small Intestinal Bacterial Overgrowth: a Framework for Understanding Irritable Bowel Syndrome.� JAMA, U.S. National Library of Medicine, 18 Aug. 2004, www.ncbi.nlm.nih.gov/pubmed/15316000.
Preuss, Harry G, et al. �Minimum Inhibitory Concentrations of Herbal Essential Oils and Monolaurin for Gram-Positive and Gram-Negative Bacteria.� Molecular and Cellular Biochemistry, U.S. National Library of Medicine, Apr. 2005, www.ncbi.nlm.nih.gov/pubmed/16010969.
Sienkiewicz, Monika, et al. �The Antibacterial Activity of Oregano Essential Oil (Origanum Heracleoticum L.) against Clinical Strains of Escherichia Coli and Pseudomonas Aeruginosa.� Medycyna Doswiadczalna i Mikrobiologia, U.S. National Library of Medicine, 2012, www.ncbi.nlm.nih.gov/pubmed/23484421.
Soifer, Luis Oscar, et al. �Comparative Clinical Efficacy of a Probiotic vs. an Antibiotic in the Treatment of Patients with Intestinal Bacterial Overgrowth and Chronic Abdominal Functional Distension: a Pilot Study.� Acta Gastroenterologica Latinoamericana, U.S. National Library of Medicine, Dec. 2010, www.ncbi.nlm.nih.gov/pubmed/21381407/.
by Dr Alex Jimenez | Functional Medicine, Health, Integrative Functional Wellness, Wellness
The Nrf2 cell defense creates a pathway that provides protection against oxidative stress and disorders. It plays a vital role in maintaining cellular homeostasis and keeping each cell strand in check. Without the Nrf2 cell defense, oxidative stress can be excessive and directly cause or contribute to many common diseases. This includes cancer, osteoporosis, inflammatory bowel diseases, and neurodegeneration. Studies show that even oxidative stress can contribute to insulin resistance and multiple sclerosis.
Certain foods that are beneficial to the Nrf2 cell structure, due to their antioxidative properties; can enhance the Nrf2 cell gene gradually. Researchers studied that dietary sources that contain antioxidants flavonoids, fermented food and drinks that contain lactobacilli, and sulforaphane from cruciferous vegetables; are the contributors to aid the Nrf2 cell structure. With these certain foods in a person�s diet, it can be beneficial to combating oxidative stress and preventing oxygen toxicity from producing in the bloodstream.
Food That Helps the Nrf2 Cell
Here are some of the foods that contain nutrients to help out the Nrf2 cell:
- Fruits: Red, blue and purple berries, red and purple grapes, apples, citrus fruits and juices (oranges, grapefruits, and lemons)
- Red wine
- Teas: Green, white, black, and oolong
- Chocolate
- Vegetables: Yellow onion, scallions, kale, broccoli, celery, hot peppers, greens beans
- Herbs: Parsley, thyme
- Legumes: Soybeans and other soy products, chickpeas, mung beans
With these types of antioxidant foods, they can help aid the body by lowering the stress compound naturally without the usage of medications. There are ways to get the nutrients of the different food groups to support the body and activate the Nrf2 pathways. Fermented foods that contain lactobacilli can express and activate the gene pathway.
Let�s start with Lactobacillus plantarum and Lactobacillus brevis. These two are the good bacteria that are found in traditional vegetables, fruit, and fermented malt whiskey. They help the body by breaking down the food that is being consumed, absorbing the nutrients, and fighting off the harmful organisms that are causing discomfort to the gut. When these two bacteria are expressing PAD (phenolic acid derivatives) and being introduced to a caffeic acid; the results are astonishing.
Studies indicate that particular strains of lactobacilli can biotransform the caffeic acid to potently activate the Nrf2 pathways from an inactive precursor. �So let�s say that if an individual is stressed and then they eat some food. Suddenly they feel a bit better after eating, that is because of the Nrf2 pathways mixed with the enhanced lactobacilli in their food helped neutralized the stress compound in the body.
With sulforaphane in cruciferous vegetables, it can help with the Nrf2 pathways. Since cruciferous plants have natural fighting properties against cancer, they have a good source of phytonutrients and the sulforaphane combined.
Here are some of the cruciferous vegetables that can help the Nrf2 pathway in the body.
- Arugula
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Cauliflower
- Kale
- Radish
- Turnips
These vegetables are nutritious when they are eaten raw or cooked. Sulforaphane in the many cruciferous plants has been linked to many health benefits such as improving heart health and digestion. This compound has an inactive form of glucoraphanin, but when it comes in contact with myrosinase, it releases the glucosinolates. This means that when the cruciferous vegetables are either damaged, cut, chopped or chewed on, the myrosinase enzymes are activated and turning into sulforaphane.
Studies have even been shown that sulforaphane can prevent cancer cell growth by releasing antioxidants and detoxifying enzymes that protect carcinogens, which are substances that can cause cancer.
How the Nrf2 Cell Activates
The various molecules in them can exhibit a robust activation in the Nrf2 defense system. Researchers have studied that the Nrf2 defense pathway can provide natural protection against oxidative stress and chemical toxicity through relatively small electrochemical co-factors called Nrf2 activators.
These activators actually amplify the effect of ROS (reactive oxygen species) by cycling through oxidation-reduction reactions and liberating Nrf2 in the human endothelial cells. Since the human body can get sick from stress, it is essential to eat foods that can fight off the harmful organisms. Nrf2 cells do regulate the oxidative stress by releasing itself into the body�s system. It is crucial to make sure that good, nutritious food that is beneficial in helping the Nrf2 cells by doing it naturally.
With a person�s hectic lifestyle gets in the way, they start to feel overly stressed. The body begins to develop chronic ailments that can harm not only the outside of the body but the inside as well. When individuals go to see health care professional for any chronic diseases that they may have, they will be informed of remedies to help aid them the best way they can. Individuals can find ways to deal with the stress hormone and calm it down through functional medicine. So when the body develops oxidative stress, it will affect the organ system, the nerve system, and the neurological system.
With the Nrf2 cells, the cell structure goes towards the oxidative stress compound and put a stop to it. And with the nutritious food that is available to aid the Nrf2 cell more. When we can calm down our anxious mind through the use of functional medicine and by eating healthy, organic, whole foods; we are actually repairing the body from the inside out.
Conclusion
As stated from the beginning, the Nrf2 cell helps the body by protecting it against oxidative stress. When we add nutritious food into the collection, it is aiding the Nrf2 cells a whole lot. Since the entire body needs the nutrients from the different food groups to assist not only the Nrf2 cells but to all crucial organs that need the nutrient sources to function correctly. The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References
Bryan, Holly K, et al. �The Nrf2 Cell Defence Pathway: Keap1-Dependent and -Independent Mechanisms of Regulation.� Biochemical Pharmacology, U.S. National Library of Medicine, 15 Mar. 2013, www.ncbi.nlm.nih.gov/pubmed/23219527.
Coyle, Daisy. �Sulforaphane: Benefits, Side Effects, and Food Sources.� Healthline, 26 Feb. 2019, www.healthline.com/nutrition/sulforaphane.
Prochaska, H J, et al. �On the Mechanisms of Induction of cancer-protective Enzymes: a Unifying Proposal.� Proceedings of the National Academy of Sciences of the United States of America, U.S. National Library of Medicine, Dec. 1985, www.ncbi.nlm.nih.gov/pubmed/3934671.
Senger, Donald R., et al. �Activation of the Nrf2 Cell Defense Pathway by Ancient Foods: Disease Prevention by Important Molecules and Microbes Lost from the Modern Western Diet.� PLOS ONE, Public Library of Science, 17 Feb. 2016, journals.plos.org/plosone/article?id=10.1371%2Fjournal.pone.0148042.
Shaw, Pamela. �The Nrf2 Diet.� ALS Worldwide, 27 Jan. 2015, alsworldwide.org/care-and-support/article/the-nrf2-diet.
Su, Xuling, et al. �Anticancer Activity of Sulforaphane: The Epigenetic Mechanisms and the Nrf2 Signaling Pathway.� Oxidative Medicine and Cellular Longevity, Hindawi, 6 June 2018, www.ncbi.nlm.nih.gov/pubmed/29977456.
by Dr Alex Jimenez | Chiropractic, Functional Medicine, Health, Hormone Balance, Integrative Functional Wellness, Wellness
Hormone testing can now be done by using top of the line integrative methods and techniques. There are multiple reasons and benefits for an individual to complete a hormone test. These tests have the ability to help a patient understand their cycle, testosterone/ estrogen levels, why they are tired upon waking or throughout their day, and more.
Precision Analyical, Inc. has discovered a way to use scientists who have extensive experience and coupled them with the most advanced analytical methods and instruments. This allows them to achieve the best results when it comes to the dutchtest.
What is D.U.T.C.H?
D.U.T.C.H stands for ” Dried Urine for Comprehensive Hormones” and is comprised of multiple tests designed by Precision Analytical Inc. Dried urine samples allow scientists to see an entire day of hormones and measure multiple different aspects. There are different D.U.T.C.H tests that can be completed depending on the patient’s needs.�
- Dutch Complete– This is a comprehensive assessment of sex and adrenal hormones and their metabolites. This test measures progesterone, androgen, estrogen metabolites, cortisol, cortisone, cortisol metabolites, creatine, DHEA-S.�
- Dutch Sex and Hormone Metabolites– This test is focused on testing progesterone, androgen, estrogen metabolites
- Dutch Adrenal– This is important to measure because it controls the stress hormone and the levels in the body to help with energy upon waking. This test specifically measures cortisol, cortisol metabolites, creatinine, DHEA-S
- Dutch OATS “Organic Acid Tests”-� This test will give insights to symptoms such as mood and fatigue. This test measures 9-OHdG, melatonin.
- Dutch Plus– This test uses 5 saliva samples to provide the up and down pattern of cortisol and cortisone throughout the day. This test adds salivary cortisol measurements of the cortisol awakening response (CAR) to the dutch complete to bring another important piece of the HPA axis into focus
- Dutch Test Cycle Mapping– This test maps the progesterone and estrogen pattern throughout the menstrual cycle. It provides the full picture of a woman’s cycle to answer important questions for patients with month-long symptoms, infertility, and PCOS. This test is targeted to measure 9 estrogens and progesterone that are taken throughout the cycle to characterize the follicular, ovulatory, and luteal phases.�
How Does It Work?
One of the reasons that many practicing offices are starting to use the D.U.T.C.H tests is because they have an extremely simple sample collection. Patients will collect just 4-5 dried urine samples over a period of 24 hours. This makes transportation and collection of the sample hassle-free. The dried urine samples provide excellent results due to the fact that the collections offer a span of the entires day hormones. The time of testing looks as follows:
- The patient obtains the first sample at approximately 5pm ( dinnertime)
- The� second sample is to be taken around 10 pm ( bedtime)
- This next sample is dependent upon each individual, but if the patient wakes to urinate during the night, a sample is to be collected at this time.
- The third sample should be collected within 10 minutes of rising. It is very important that the patient does not lay in bed after waking and they collect this sample within those allotted 10 minute time frame.
- Once the patient has collected their third sample upon rising, they should set an alarm for 2 hours, as this is when the fourth and final sample is to be collected.
As one can see above, these urine samples will be dry when sent off to the lab. Studies show that dried urine samples are stable for weeks and will give an accurate representation of the hormone levels that are being assessed. From here, the results are gone over with a team of clinicians from Precision Analytical with the doctor who ordered the test. This ensures that the best treatment protocol is created for the patient.��
What Is The Purpose?�
With the turn around time being just 7-10 business days, individuals can gain control fairly quickly. As mentioned, Precision Analytical uses the most advanced instruments to achieve the best results for patients. The main purpose is to create an understanding of what is going on inside the patient’s body and allows the treatment to be more specific and targeted to the individual’s needs. As Chiropractic Health Month approaches, there is no better time than now to get started!�
�I highly recommend the D.U.T.C.H test. Knowing and understanding your hormones and the times that they are rising and falling throughout the day opens so many doors. It allows an individual to have an understanding of why they are so tired or why they can not fall asleep and take distinctive steps towards correcting that issue, rather than shooting in the dark. In addition, it allows patients to have knowledge of what is occurring when it comes to their sex hormone metabolites. This test gives the ordering doctor a complete look at the patient’s hormones and ensures they can be confident in creating a treatment protocol. – Kenna Vaughn, Senior Health Coach
The scope of our information is limited to chiropractic, musculoskeletal and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
by Dr Alex Jimenez | Functional Medicine, Gastro Intestinal Health, Gut and Intestinal Health, Health
For anyone that has dealt with mold knows that it is mostly found in fresh produce when it hasn’t been eaten. It is even there is a new damp spot in the house, and it�s left untreated. Mold is a type of fungus that is presented everywhere, including the air. It can actually cause someone highly sensitive to mold exposure to have chronic raspatory illnesses like asthma and bronchitis.
Studies show that the most common species of mold is Stachybotrys chartarum or black mold. This type of fungus thrives in warm, moist environments, including the basement, the bathroom, and the kitchen. It releases toxins in the air that is irritating or harmful to individuals with existing health conditions and becoming mycotoxin.
What is Mycotoxin?
A mycotoxin is a secondary metabolite being produced by organisms of the fungal kingdom. It can move in and out of cells in the body, causing inflammation when it is indigested. Researchers suggest that mycotoxin can link to serious health problems to people who live in contaminated buildings, and it can have long-term results. In most cases, mycotoxin can cause problems in the gut by consuming moldy food; causing leaky gut and destroying the gut microflora.
Here are some of the symptoms of mycotoxin:
- Aches and pains
- Mood changes
- Headaches
- Brain fog
- Asthma
- Watery, red eyes
- Runny or blocked nose
- Gut inflammation
- Sore throat
They are teratogenic, mutagenic, nephrotoxic, immunosuppressive, and carcinogenic. They can cause DNA damage, cancer, immune suppression, neurological issues, and a variety of adverse health effects on the human body. With mycotoxins, they have spores and pieces of hyphae that releases toxins into the air. They are tiny, but they are not easily detectable in the bloodstream since they can attach themselves to enzymes that are involved in insulin receptors. This results in dysfunction the in cells ability to intake and process glucose in the gut.
When mycotoxin is in the gut, it damages the intestinal barrier. It can cause malabsorption of food and disrupts the protein synthesis. When that happens, the individual�s autoimmunity will rise up, causing their bodies to go into overdrive to fight the problem.
Mycotoxin can actually grow in grains such as rice. The fungal mycotoxin has been known to cause liver damage since the contaminated food is being consumed by people, and it creates a rise in inflammation. When this happens, individuals start being sensitive to the contaminated foods that they are consuming. There is still more research to mycotoxin that is being produced to create a resistance to mycotoxin exposure.
Diagnosing Mycotoxin
Mycotoxin can�t be diagnosed by the symptoms themselves, doctors can perform one of these tests to determine the severity of mycotoxins in individuals.
- Blood test: Physicians can take a patient�s blood sample and send it to a testing lab to test. This is to see if there is a reaction of specific antibodies in the patient�s immune system. A blood test can even check the individual�s biotoxins in their blood to see if mycotoxin present.
- Skin prick test: Healthcare professionals can take tiny amounts of mold and use a small needle to apply it onto the patient�s skin. This is to determine if the individual is breaking out in bumps, a rash or hives, then they are allergic to any mold species.
Diagnosing mycotoxin is known by many names, but it is mostly called mast cell disorder. Even though they are different and have different manifestations, diagnosing them in the body is essential to help individuals to heal their ailments. With technology getting better, healthcare physicians can detect mycotoxins in the body much faster.
Treating Mycotoxin
There are many ways to treat mycotoxin. Options include:
- Avoiding the mold whenever possible.
- A nasal rinse to flush out the mold spores that are in the nose.
- Antihistamines to stop the itchiness, runny noses, and sneezing due to mold exposure.
- A short term remedy for congestion is using decongestant nasal spray.
- Montelukast is an oral medication to reduce the mucus in a patent�s airways to lower the symptoms for both mold allergies and asthma.
- Doctors can recommend patients an allergy shot to build up the patient�s immunity to mycotoxin if the exposure is long term.
How to check for mycotoxin?
When individuals are checking for mycotoxins in their environment, it is best to hire professionals to help identify and remove it. A lot of individuals can look for black clusters growing in warm, moist rooms and can search for the causes of mold growth like any leaks, old food, papers, or wood. People can throw away the items that are affected by mold or that are contributing to mold growth. They can also remove the things that are not affected by mold exposure.
Wearing a mold-resistant suit, mask, gloves, and boots can protect individuals as they are getting rid of mildew and mold from their environment. Even purchasing a HEPA air purifier can help get rid of the spores to ensure that no allergens will affect the body�s immune system. When individuals are removing the mold exposure out of the affected area, they can cover the non-affected surfaces with bleach or a fungicidal agent. Then let it dry to prevent the mold from reproducing on the same area it has infected.
Conclusion
Since researchers are still doing a test on mycotoxin, mold exposure is still all around the world and in many forms. It can even contaminate food and places where it can thrive and grow. Individuals can prevent it from locating the source and can take precautions when they are exposed to the spores. If the individual is exposed to mycotoxin, going to the doctors to get tested is the best route to go. The scope of our information is limited to chiropractic, musculoskeletal, and nervous health issues as well as functional medicine articles, topics, and discussions. We use functional health protocols to treat injuries or chronic disorders of the musculoskeletal system. To further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900 .
References
Borchers, Andrea T, et al. �Mold and Human Health: a Reality Check.� Clinical Reviews in Allergy & Immunology, U.S. National Library of Medicine, June 2017, www.ncbi.nlm.nih.gov/pubmed/28299723.
Do�en, Ina, et al. �Stachybotrys Mycotoxins: from Culture Extracts to Dust Samples.� Analytical and Bioanalytical Chemistry, Springer Berlin Heidelberg, Aug. 2016, www.ncbi.nlm.nih.gov/pmc/articles/PMC4939167/.
Gautier, C, et al. �Non-Allergenic Impact of Indoor Mold Exposure.� Revue Des Maladies Respiratoires, U.S. National Library of Medicine, June 2018, www.ncbi.nlm.nih.gov/pubmed/29983225.
Hurra�, Julia, et al. �Medical Diagnostics for Indoor Mold Exposure.� International Journal of Hygiene and Environmental Health, U.S. National Library of Medicine, Apr. 2017, www.ncbi.nlm.nih.gov/pubmed/27986496.
Jewell, Tim. �Black Mold Spores and More.� Black Mold Exposure, 1 June, 2018, www.healthline.com/health/black-mold-exposure.
Leonard, Jayne. �Black Mold Exposure: Symptoms, Treatment, and Prevention.� Medical News Today, MediLexicon International, 17 Sept. 2019, www.medicalnewstoday.com/articles/323419.php.
Pitt, John I, and J David Miller. �A Concise History of Mycotoxin Research.� Journal of Agricultural and Food Chemistry, U.S. National Library of Medicine, 23 Aug. 2017, www.ncbi.nlm.nih.gov/pubmed/27960261.
Sun, Xiang Dong, et al. �Mycotoxin Contamination of Rice in China.� Journal of Food Science, U.S. National Library of Medicine, Mar. 2017, www.ncbi.nlm.nih.gov/pubmed/28135406.
by Dr Alex Jimenez | Functional Medicine, Supplements, Wellness
Supplements are essential as we take them for our overall health. Since we can�t produce supplements naturally, we make it in pill form or eat whole, nutritious food. When we don�t take our supplements, our bodies will not function properly, and we can have a severe health risk. In the last article, we took a look at what vitamins does to our micronutrients in our bodies to perform functional and healthy. Today we will discuss what some supplement that will help our micronutrients in our bodies.
The Supplements
Since supplements can come in many types of foods and can be found as pills in whole food stores in the vitamin section.� Here are some of the leading supplements to ensure that your body’s micronutrients are getting the essentials to promote a long healthy life.
Vitamin K1 and K2
Vitamin K is known for its role in blood clotting. With vitamin K1 and K2, they can provide the health benefits that will help you from getting a blood clot. Vitamin K was accidentally discovered in the 1920s and 1930s after researchers found that animals having a restricted diet leads to excessive bleeding.
Vitamin K1 (phylloquinone) is found in plants foods like leafy green vegetables. With K2, it is found in fermented foods and animal products. Vitamin K2 (menaquinones) can be produced by gut bacteria and help promote a healthy gut. These two vitamins are fat-soluble that share the same chemical structure and have different effects on your health.
Vitamin K1 can be absorbed quickly than vitamin K2 and can stay in the bloodstream for hours. Vitamin K1 is transported primarily to and used by the liver. Even though vitamin K1 is mostly found in plant foods, here are some of the food sources that are caulked filled with this vitamin and amazing when cooked.
- Kale
- Collard greens
- Spinach
- Turnip greens
- Broccoli
- Brussel sprouts
Vitamin K2 is mostly found in animal products that contain fat. Even though it provides fatty compounds, vitamin K2�s long side-chain allows it to circulate the blood longer than K1 can remain in the blood for days.� Here are some fermented food sources and animal products that vitamin K2 as MK-10 and MK-11.
- Natto
- Pork sausage
- Hard cheeses
- Porkchop (with the bone)
- Chicken (leg/thigh)
- Soft cheeses
- Egg yolk
Calcium
Calcium is one of the most essential supplements that is for all living organisms. It is found naturally in many foods and added to certain products like supplements. Calcium promotes bone health, and without it, bone density can happen when we don�t take in the supplement. It also helps regulate muscle contractions, including the beating of the heart muscle. When that happens, calcium helps the proteins in the muscle to carry out the work of the contraction. Here are some of the foods and drinks that are richly filled with calcium.
- Milk
- Cheese
- Yogurt
- Seaweed
- Beans
- Figs
- Tofu
Manganese
Manganese is an essential supplement for your brain and nervous system as well as many of your body�s enzyme system. Our body stores up to 20 mg of manganese in our kidneys, liver, pancreas, and bones. In a 2011 study, manganese helps form an antioxidant enzyme called SOD (superoxide dismutase). It helps break down one of the most dangerous free radicals called superoxide; into smaller components that are not harmful. Researchers also suggested that SOD is beneficial as a therapeutic agent for inflammatory diseases. Small amounts of manganese are present in these food sources.
- Raw pineapple and pineapple juice
- Pinto beans
- Spinach
- Black and green teas
- Sweet potato
- Almonds
- Instant oatmeal
Copper
Copper is an essential trace supplement that is necessary for survival. It is found in all the body tissues and plays a vital role in making red blood cells, maintaining nerve cells and the immune system. When you have sufficient copper in your diet, it may help prevent cardiovascular diseases and osteoporosis. Copper deficiency is a rare case, but low levels of copper can lead to anemia, loss of skin pigmentation, thyroid problems, and the rare disease Menkes disease. Since copper is found in a wide variety of foods, here are some excellent food sources that contain it.
- Oysters and other shellfish
- Whole grains
- Cocoa
- Black pepper
- Organ meats (liver and kidneys)
- Potatoes
- Dried fruit
Chromium
Also known as chromium picolinate, this supplement does serve several vital functions in the body. Chromium can improve your body�s blood sugar by impacting on the hormone insulin. Several studies indicate that people with diabetes take the chromium supplement to improve their blood sugar. While another study researched that people who are overweight or obese, taking the chromium supplement can lose weight.
Iron
Iron is one of the essential supplements that are vital to the human body. It helps hemoglobin function properly by transporting oxygen in the blood. Iron also plays a huge role as it functions in a variety of other vital processes in the body. With iron�s health benefits, the supplement can promote a healthy pregnancy, regulate body temperature, preserve universal energy and focus, help the gastrointestinal process, and support the immune system.
When we don�t get enough iron in our system, we do suffer from anemia, which causes fatigue, heart palpitations, pale skin, and breathless. So it is crucial that when we eat iron-rich foods so that way, we won�t have that deficiency. There are two types of dietary iron that we consumed, and they are known as heme and non-heme. These two forms are both animal source food and plant food, and here are what the food sources contain.
- Canned clams
- Cooked Pacific oysters
- Beef liver
- Lean ground beef
- Cooked spinach
- Dark chocolate
- Firm tofu
- Medium baked potato
Magnesium
Magnesium is an essential mineral that is found in the earth, sea, plants, animals, and humans. In our body, there is about 60% of magnesium in our bones. While the rest is in the muscles, soft tissues, and fluids, including blood. Magnesium helps to prevent problems with our bones, the cardiovascular system, diabetes and fights depression.
The recommended intake amount to take magnesium is 300-420mg per day for men and 310-320mg per day for women. We can get it from both food sources and supplements, here are some of the food sources that contain magnesium.
- Dark chocolate (70-85% cocoa)
- Cashews
- Quinoa, cooked
- Avocado
- Spinach, boiled
- Mackeral
Selenium
Selenium is an essential supplement that can help contribute thyroid hormone metabolism, process a healthy immune system, and protect against oxidative damage and infections in the body. Selenium deficiency is rare, but the supplement can be found in whole grains and animal products than fresh fruits and vegetables. Here are some of the food sources that contain selenium.
- Brazil nuts
- Tuna
- Brown rice
- White bread
- Egg
- Halibut
Omegas
The Omega supplements are very well known, especially Omega-3; which can help us with our brain, eyes, and immune health. Without the supplement, it can lead to reduced energy, loss of attention and concentration, dry, irritated skin problems, and many more symptoms. It is mostly found in fish and seafood as well as some vegetables and seed oils. Here are some of the omega supplements to help promote a healthy body.
- DHA (docosahexaenoic acid): This omega supplement helps with muscle growth.
- DPA (docosapentaenoic acid): This omega supplement is the most influential on reducing inflammation and helping people who are profiled for cardiac risk.
- EPA (eicosapentaenoic acid): This omega supplement is vital to boost the brain and moods.
- LA (linoleic acid): This omega supplement can�t be synthesized in the body, but does help fight cancer. It is needed to help out with omega 3 and is primarily found in beef.
Conclusion
Granted that these are only some of the supplements here that can help your body function properly. There are many supplements and vitamins out there in the world that are in both pill and food form to help our bodies grow and overall makes us healthier. These supplements and vitamins help us by making sure that our bodies don�t get sick and suffer from chronic diseases that we may encounter. So go out there and enjoy some whole, nutritious food that oozing with beneficial vitamins and supplements.
Cites:
Almquist, H J. �Early History of Vitamin K.� OUP Academic, Oxford University Press, 1 June 1975, academic.oup.com/ajcn/article-abstract/28/6/656/4716361?redirectedFrom=fulltext.
Beulens, Joline W J, et al. �The Role of Menaquinones (Vitamin K?) in Human Health.� The British Journal of Nutrition, U.S. National Library of Medicine, Oct. 2013, www.ncbi.nlm.nih.gov/pubmed/23590754.
Brinton, Eliot A, and R Preston Mason. �Prescription Omega-3 Fatty Acid Products Containing Highly Purified Eicosapentaenoic Acid (EPA).� Lipids in Health and Disease, BioMed Central, 31 Jan. 2017, www.ncbi.nlm.nih.gov/pubmed/28137294.
Calder, Philip C. �Docosahexaenoic Acid.� Annals of Nutrition & Metabolism, U.S. National Library of Medicine, 2016, www.ncbi.nlm.nih.gov/pubmed/27842299.
DeLoughery, Thomas G. �Iron Deficiency Anemia.� The Medical Clinics of North America, U.S. National Library of Medicine, Mar. 2017, www.ncbi.nlm.nih.gov/pubmed/28189173.
Di Bona, Kristin R, et al. �Chromium Is Not an Essential Trace Element for Mammals: Effects of a �Low-Chromium� Diet.� Journal of Biological Inorganic Chemistry: JBIC: a Publication of the Society of Biological Inorganic Chemistry, U.S. National Library of Medicine, Mar. 2011, www.ncbi.nlm.nih.gov/pubmed/21086001.
Fu, Xueyan, et al. �Measurement of Multiple Vitamin K Forms in Processed and Fresh-Cut Pork Products in the U.S. Food Supply.� Journal of Agricultural and Food Chemistry, U.S. National Library of Medicine, 8 June 2016, www.ncbi.nlm.nih.gov/pubmed/27191033.
Goodson, Amy. �10 Evidence-Based Benefits of Manganese.� Healthline, Healthline Media, 31 Aug. 2018, www.healthline.com/nutrition/manganese-benefits.
Gr�ber, Uwe, et al. �Magnesium in Prevention and Therapy.� Nutrients, MDPI, 23 Sept. 2015, www.ncbi.nlm.nih.gov/pubmed/26404370.
Harshman, Stephanie G, et al. �Vegetables and Mixed Dishes Are Top Contributors to Phylloquinone Intake in US Adults: Data from the 2011-2012 NHANES.� The Journal of Nutrition, Oxford University Press, July 2017, www.ncbi.nlm.nih.gov/pubmed/28566528.
Kaur, Gunveen, et al. �Short Update on Docosapentaenoic Acid: a Bioactive Long-Chain n-3 Fatty Acid.� Current Opinion in Clinical Nutrition and Metabolic Care, U.S. National Library of Medicine, Mar. 2016, www.ncbi.nlm.nih.gov/pubmed/26808265.
Li, Chang, and Hai-Meng Zhou. �The Role of Manganese Superoxide Dismutase in Inflammation Defense.� Enzyme Research, SAGE-Hindawi Access to Research, 2011, www.ncbi.nlm.nih.gov/pmc/articles/PMC3185262/.
Megan Ware, RDN. �Copper: Health Benefits, Recommended Intake, Sources, and Risks.� Medical News Today, MediLexicon International, 23 Oct. 2017, www.medicalnewstoday.com/articles/288165.php.
Naughton, Shaan S, et al. �Linoleic Acid and the Pathogenesis of Obesity.� Prostaglandins & Other Lipid Mediators, U.S. National Library of Medicine, Sept. 2016, www.ncbi.nlm.nih.gov/pubmed/27350414.
Newman, Tim. �Calcium: Health Benefits, Foods, and Deficiency.� Medical News Today, MediLexicon International, 21 Aug. 2017, www.medicalnewstoday.com/articles/248958.php.
Schurgers, Leon J, et al. �Vitamin K-Containing Dietary Supplements: Comparison of Synthetic Vitamin K1 and Natto-Derived Menaquinone-7.� Blood, U.S. National Library of Medicine, 15 Apr. 2007, www.ncbi.nlm.nih.gov/pubmed/17158229.
Serefko, Anna, et al. �Magnesium in Depression.� Pharmacological Reports: PR, U.S. National Library of Medicine, 2013, www.ncbi.nlm.nih.gov/pubmed/23950577.
Suksomboon, N, et al. �Systematic Review and Meta-Analysis of the Efficacy and Safety of Chromium Supplementation in Diabetes.� Journal of Clinical Pharmacy and Therapeutics, Centre for Reviews and Dissemination (UK), June 2014, www.ncbi.nlm.nih.gov/pubmed/24635480.
Tian, Hongliang, et al. �Chromium Picolinate Supplementation for Overweight or Obese Adults.� The Cochrane Database of Systematic Reviews, John Wiley & Sons, Ltd, 29 Nov. 2013, www.ncbi.nlm.nih.gov/pubmed/24293292.
Yasui, K, and A Baba. �Therapeutic Potential of Superoxide Dismutase (SOD) for Resolution of Inflammation.� Inflammation Research: Official Journal of the European Histamine Research Society … [Et Al.], U.S. National Library of Medicine, Sept. 2006, www.ncbi.nlm.nih.gov/pubmed/17122956.
by Dr Alex Jimenez | Functional Medicine, Nutrition, Vitamins, Wellness
Mostly everyone takes their vitamins in any shape and form. It can be from the foods that we eat to the supplements and vitamins pills that we make throughout the day. We can get the boost of micronutrients in our bodies with vitamins and foods. It can help with our diets when we are trying to get a head start in our healthy lifestyle change through healthy, nutritious, whole foods. Without it, it can cause our bodies to react differently with ailments. For example, a person has a healthy lifestyle, but they are feeling out of place in their daily lives; it might be due to their low levels of the vitamins they are not taking. We will be taking a look at the micronutrition in vitamins and supplements in this two-part series for the body.
The Vitamins
Vitamins are essential for the body since we can�t produce them naturally. When we feel sluggish or horrible, it might be due to the low vitamin intake that we are missing to make us feel better. Here are some of the vitamins that can help your body if you feel a bit weak in life.
Vitamin A
Vitamin A is a fat-soluble compound that is an essential nutrient for the body. It is stored in the liver for later use and is transferred to the tissues when needed. Vitamin A helps maintain the integrity and function of all surface tissues and the eyes. Vitamin A has two forms which are retinol and retinyl esters and provitamin A carotenoids. Retinol and retinyl esters health benefits can help prevent macular degeneration to your eyes, and with the provitamin A carotenoids can have potent antioxidants to fight off free radicals in your body.
Deficiencies: Having a Vitamin A deficiency can lead to blindness in the eyes of some people. Anyone who has a deficiency in Vitamin A can have skin issues like hyperkeratosis and acne. Not only that, but it can increase any infections as well as have pregnancy complications for pregnant women.
Food Sources: Here are some of the foods that are very rich with vitamin A that are all carotenoid-rich in both animals and plants.
- Egg yolks
- Beef liver
- Cod liver oil
- Salmon
- Sweet potatoes
- Carrots
- Dandelion greens
- Cabbage
Vitamin B
All B vitamins are water-soluble, and your body can�t store them. They are used to reduce fatigue and boost your mood. There are 8 B vitamins are vital and have many essential functions for maintaining good health.
- B1 (thiamine): Thiamine helps our bodies metabolism by helping convert nutrients into energy. Some food sources include pork, sunflower seeds, and wheat germ.
- B2 (riboflavin): Riboflavin converts food into energy and acts as an antioxidant in the body. Some of the food sources that are high in riboflavin are organ meats, beef, and mushrooms.
- B3 (niacin): Niacin plays a role in cellular signaling, metabolism and DNA productions, as well as repairs it as well. Some food sources include chicken, tuna, and lentils.
- B5 (pantothenic acid): Like other B vitamins, pantothenic acid helps our bodies obtain energy from the food we eat. It also involves hormone and cholesterol production. Some food sources include liver, fish, yogurt, and avocado.
- B6 (pyridoxine): Pyridoxine helps produces red blood cells in the body. It helps create amino acid metabolism and neurotransmitters for the body. Foods that are highly rich with this vitamin are chickpeas, salmon, and potatoes.
- B7 (biotin): Biotin is highly essential for carbohydrate and fat metabolism and can regulate gene expression in the body. The best food sources that contain biotin are yeast, eggs, salmon, cheese, and liver.
- B9 (folate): Our bodies need folate for cell growth, amino acid metabolism, the formation of red and white blood cells as well as proper cell division. Folate can be found in foods like leafy greens, liver, beans and in supplements like folic acid.
- B12 (cobalamin): One of the best- known of all the B vitamins, B12 is vital for neurological function, DNA production, and red blood cell count. It can be found naturally in animal food sources like meats, eggs, seafood, and dairy.
Deficiencies: Even though taking the B vitamins are essential, there are side effects to taking a high dose of the vitamin, especially B3 and B6. Some of the side effects include vomiting, high blood sugar levels, skin lesions, nerve damage, and even liver damage.
Vitamin C
Vitamin C is one of the most essential vitamins since it can�t be produced by the body. It has so many roles and has been linked to many impressive health benefits. It can help boost antioxidant levels, reduce high blood pressure, and heart disease risk. It can protect your body against any gout attacks and reduce your risk of dementia while improving your iron absorption and boosting your immunity.
Deficiencies: When you don�t take enough vitamin C, it can raise up your blood sugar. Without it, you can develop scurvy if you don�t have enough of vitamin C in your system. You can get really sick, and your immune system will be shot if you don�t take vitamin C.
Food Sources: The most common way to get vitamin C in your body is through citrus fruit. There are lots of foods that contain vitamin C and are very delicious.
- Red and green peppers
- Oranges and orange juice
- Kiwi
- Guava
- Broccoli
- Strawberries
- Brussel sprouts
- Tomato juice
- Cantaloupe
Vitamin D3
Also known as the sunshine vitamin, vitamin D3 is essential for maintaining healthy bones and teeth. It can support the immune system, brain, and nervous system by keeping it healthy. It will even regulate insulin levels and help managing diabetes. However, vitamin D3 can be synthesized to our body whenever sunlight hits our skin.
Deficiencies: Even though the body can create vitamin D, there many reasons that vitamin D deficiency can occur. If a person has a darker skin color and uses sunscreen to reduce the absorption of UVB (ultraviolet radiation B) rays from the sun. They can stop the production of vitamin D. Some of the symptoms of vitamin D deficiency include getting sick more, fatigue, muscle pain, and depression. And if it continues for long periods, it can lead to obesity, diabetes, hypertension, chronic fatigue syndrome, fibromyalgia, and osteoporosis, just to name a few.
Food Sources: There are a few foods that contain vitamin D naturally. And for vitamin D3 it is mostly animal produced.
- Salmon
- Sardines
- Egg yolk
- Shrimp
- Milk (fortified)
- Cereal (fortified)
- Yogurt (fortified)
Vitamin E
Vitamin E is one of the most essential nutrients that is available as a dietary supplement and can occur naturally in foods. It is an antioxidant that can help protect your cells damage and is fat-soluble. Researchers have investigated that vitamin E can be used as a treatment for various degenerative diseases, including high blood pressure, heart disease, and cancer. It is a rare case for a vitamin E deficiency; however, it is a rare condition that is being researched.
Since Vitamin E is the most common nutrient found in most foods, here are some of the foods, including cooking oils that are exceptional.
- Wheat Germ Oil
- Sunflower seeds
- Almonds
- Hazelnut Oil
- Goose meat
- Peanuts
- Mango
Conclusion
So with these vitamins, it can help your body feel so much better in the long run. Without them, our bodies will have various health problems that can hurt us in the long haul. When we take these vitamins, our bodies began to heal properly, and we can see that our moods are a bit better. We can have normal functions without the vitamins because we eat the food that contains them, but when we need that extra boost of energy, vitamins are the way to go.
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Chiu, Zelia K, et al. �Patterns of Vitamin D Levels and Exposures in Active and Inactive Noninfectious Uveitis�Patients.� Ophthalmology, U.S. National Library of Medicine, 11 July 2019, www.ncbi.nlm.nih.gov/pubmed/31519386.
Choi, Hyon K, et al. �Vitamin C Intake and the Risk of Gout in Men: a Prospective Study.� Archives of Internal Medicine, U.S. National Library of Medicine, 9 Mar. 2009, www.ncbi.nlm.nih.gov/pubmed/19273781.
Ettarh, R R, et al. �Vitamin C Lowers Blood Pressure and Alters Vascular Responsiveness in Salt-Induced Hypertension.� Canadian Journal of Physiology and Pharmacology, U.S. National Library of Medicine, Dec. 2002, www.ncbi.nlm.nih.gov/pubmed/12564647.
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