Tag: potassium

Posted by Christine Pope on in Health Care, Iodine, Minerals, Nutrition

Five minerals you need to know about !

In my clinic last year there was a lot of focus on Calcium and osteoporosis but realistically everyone knows they need Calcium for bone health. There are however 20 essential minerals for health and in this blog you are going to find out about five that could be having a big impact on your current health and wellbeing. In case you do want more information on Bone Health read my latest blog on Building Healthy Bones.

Iodine is basically found in things that come out of the ocean, like fish and seaweed, but also in organic eggs and celtic sea salt. Iodine is an essential nutrient for glandular health and in particular the thyroid gland. Thyroid hormones require iodine to form T4 or thyroxine which then has an iodine ion removed to become the active hormone T3, or tri-iodothyonine.

The thyroid is responsible for growth and repair, so effectively controls your metabolism but also your ability to heal effectively. When your thyroid health is impaired you tend to have one of two reactions, first up if your production of thyroid hormones is too low you tend to become fatigued, foggy, constipated and suffer from dry skin and hair loss. If you are overproducing thyroid hormones you tend to be agitated, lose weight easily and have loose bowels. You do need to be careful supplementing with iodine particularly if you suffer from auto-immune conditions and its preferable to build supplements up slowly as well as having iodine from food sources.

Selenium is also a key nutrient for thyroid health and is important for the production of anti-oxidants such as glutathione. Australian soils tend to be low in selenium and to get an adequate dose four brazil nuts a day is recommended, but ideally they actually come from Brazil where the soils are still replete in selenium.

Glutathione is an anti-oxidant which can prevent damage to cells, it also regulates DNA production. It can be taken as a supplement however supporting your own body to produce adequate glutathione is probably recommended as a longer term strategy.

It is usually fairly easy to determine whether Chromium is a deficiency for someone as they will crave sweet foods and may be prone to dizziness or fatigue if they haven’t eaten in a few hours. Chromium is a key component of glucose tolerance factor. If you eat a meal high in carbohydrates and then feel tired a couple of hours later it is possible that you cannot manage the surge in glucose in your blood from the food. Glucose tolerance factor binds to insulin and enhances its reaction often by a factor of three, so low levels of chromium will reduce your ability to manage foods high in glucose.

People who are deficient in both Chromium and Iodine will have a lot of difficulty in losing weight as they are two key minerals for your metabolism.

Potassium is another key nutrient as it is an important electrolyte in the body and it is a useful marker of adrenal health. Ideally potassium and sodium need to be in a reasonable balance as an indicator of good adrenal health. Potassium is the major electrolyte in the intercellular fluid and sodium is the major electrolyte in the extracellular fluid. Low potassium levels can result in cells being dehydrated and operating less effectively.

Potassium is frequently low in people who have been under chronic long term stress or those who do not eat sufficient fruit and vegetables, which are usually the best sources.

Most people cite bananas as a good source of potassium at about 400mg. There are a range of good quality sources including half an avocado (487mg) or a medium sized sweet potato (541mg) or 1 cup of navy, lima or canellini beans (840mg) which all contain a higher level of potassium than bananas.

Copper is a mineral that often gets ignored as the focus for the immune system in particular is often on zinc, however inadequate copper levels make it difficult for you to respond to bacterial infections. It is found in all  tissues and plays a role in making red blood cells and maintaining nerve cells and the immune system. The best sources include seafood, organ meats, whole grains and legumes. A popular source of copper is Chocolate, however it is the raw cacao that is high in copper.

Copper is usually more problematic when is it in excess and this can be associated with increased anxiety, headaches and allergies.

Interested in finding out more about your mineral levels and what you may need to include in your diet. Christine Pope is available for appointments on Tuesday and Wednesday at her clinic at St Ives, Elemental Health, You can make appointments on 02 8084 0081 or book online.

Posted by Christine Pope on in Health Care, Minerals, Nutrition

Building Healthy Bones

Surprisingly large numbers of women (and men) in Australia are being diagnosed with osteopenia or osteoporosis. This is despite a very high rate of dairy consumption in the country. So what is happening and can you build healthy bones as you get older?

There are three major areas that need to be addressed for good bone health, namely exercise, nutrition and lifestyle factors. Most people think about calcium and perhaps Vitamin D but don’t necessarily address the other key areas.

Bones are constantly being broken down and remodeled and this process results in up to 10% of the bone mass of an adult being replaced every year. This means that changes will take time to have an impact but that you can maintain or even improve your existing bone density.

One indication that you have a problem with your bone density can be having a bone fracture easily or having a fracture take a long time to heal. Usually the bone will remodel and repair over 6-8 weeks however if this process takes considerably longer its essential to get your bone density assessed.

Lifestyle factors are an important consideration and conditions which affect absorption such as celiac disease will increase your risk factors. There are also certain medications , such as corticosteroids, which reduce bone density. Other key lifestyle factors are heavy smoking and drinking. Heavy drinking usually results in a range of key nutrient deficiencies and Calcium and Vitamin D are just two that can be impacted.

Photo by Pixabay on Pexels.com

Exercise is critical for bone health and even two hours of regular walking a week can make a difference. Walking causes micro fractures which encourages the process of bone remodeling. Walking needs to be brisk, at a pace where you can speak but not sing! Ideally incorporate some hills and keep stretching yourself.

Weight bearing exercise is also helpful as it can prevent further bone loss and strengthens existing bone. Impact exercise such as aerobics, dancing , tennis and basketball have the benefit of being weight bearing as well as building bone. These are classified as the ideal exercises to build bone however its important to start exercising at an appropriate level and build up slowly.

Nutrition is an area that often gets overlooked or there is a strong focus on calcium containing foods at the expense of synergistic nutrients which assist in bone formation. So how much and what type of nutrients should you be reviewing in your diet?

First up make sure you are absorbing nutrients well. Generally good digestive health is key and this would usually mean that you don’t suffer from reflux, excessive flatulence or belching and that you don’t require medications to manage these conditions. Other indications of poor digestive health can be constipation or diarrhea as in both cases you may be less able to absorb nutrients.

Secondly look at the key minerals required for good bone building. This includes Calcium, Magnesium, Boron, Silicon and Vitamins D and K. In my initial consultations we usually assess these minerals either based on signs and symptoms or further testing as required. How would you know you had a deficiency ? Magnesium for example is a common deficiency and usually results in symptoms like headaches and cramping or an inability to manage stress such that you feel constantly tired but wired! Silicon is a surprisingly common deficiency in Australia and usually results in dull flat looking hair and weak nails.

A good way to introduce more minerals to your diet is to add bone broth ideally made from organic bones. This provides soluble minerals in an easy to digest form. The collagen and gelatine in bone broth is also a gentle treatment for the digestion and may assist in improving the quality of the lining.

Another key nutrient for bone building is protein with about half of the bone comprised of proteins. Very low protein intake can decrease calcium absorption and may affect the rate of bone formation. Very high protein diets can leach calcium from the bone to reduce the acidity in the blood. Up to about 100g of protein from food a day balanced with a good range of vegetables appears to be the right level. Just remember that its 100g of protein and not 100g of protein containing food. For example chicken is about 25% protein so a 200g chicken breast fillet is about 50g of actual protein.(1).

For more information about building healthy bone make an appointment with Christine at Elemental Health on 02 8084 0081.

(1) Beasley JM, LaCroix AZ, Larson JC, Huang Y, Neuhouser ML, Tinker LF, Jackson R, Snetselaar L, Johnson KC, Eaton CB, Prentice RL. Biomarker-calibrated protein intake and bone health in the Women’s Health Initiative clinical trials and observational study. Am J Clin Nutr. 2014 Apr;99(4):934-40. doi: 10.3945/ajcn.113.076786. Epub 2014 Feb 19. PMID: 24552750; PMCID: PMC3953886.