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Chiropractic Care for the Elderly: Unlocking the Benefits of Aging with Vitality

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Chiropractic Care for the Elderly: Unlocking the Benefits of Aging with Vitality

Chiropractic-Care-for-Seniors-Is-It-Right-For-You

Benefits of Chiropractic Care for the Elderly

Pain Relief Without Medication

Chronic pain is one of the most common complaints among older adults, with conditions like arthritis, back pain, and joint stiffness becoming prevalent with age. Instead of relying solely on pain medications, which can come with side effects and long-term risks, many seniors find relief through chiropractic adjustments.

Chiropractors work to realign the spine and joints, reducing pressure on nerves and tissues. This can alleviate pain caused by musculoskeletal issues such as herniated discs, sciatica, or degenerative disc disease. Chiropractic care helps manage pain in a non-invasive and drug-free way, reducing the need for painkillers and offering long-term relief.

Improved Mobility and Flexibility

As people age, their joints and muscles can lose flexibility, leading to a decrease in mobility and difficulty performing daily tasks. Chiropractic care helps maintain or even improve joint mobility, which is vital for maintaining independence in older age.

By realigning the spine and addressing any restrictions in movement, chiropractors help increase range of motion and reduce stiffness in the body. This can allow elderly individuals to move more freely, making activities like walking, bending, or stretching easier and more comfortable.

Enhanced Posture

Many seniors experience a decline in posture over time due to muscle weakness, spinal misalignments, or conditions like osteoporosis. Poor posture can lead to back and neck pain, reduced lung capacity, and overall discomfort. Chiropractic care focuses on spinal health, which directly influences posture.

By performing spinal adjustments and providing posture correction exercises, chiropractors can help elderly patients improve their posture. This not only helps reduce pain but also boosts energy levels and reduces strain on the body’s muscles and joints. Better posture can even enhance breathing and digestion, further improving overall health.

Reduced Risk of Falls

Falls are a significant concern for elderly individuals, as they can lead to serious injuries such as fractures or head trauma. Chiropractic care can reduce the risk of falls by improving balance, coordination, and muscle strength.

Spinal adjustments help ensure that the nervous system is functioning properly, allowing for better communication between the brain and muscles. This enhanced coordination improves an individual’s ability to maintain balance and stability, reducing the likelihood of falls. Additionally, chiropractic care can help with joint mobility and flexibility, which are important for maintaining safe and controlled movement.

Alleviating Headaches and Migraines

Headaches, including tension headaches and migraines, become more common as people age. These conditions can be debilitating, affecting an elderly person’s quality of life and ability to perform everyday activities. Chiropractic care can provide relief by addressing the underlying musculoskeletal issues contributing to headaches.

Chiropractors often perform spinal adjustments to relieve tension in the neck, shoulders, and upper back—areas commonly associated with headaches. By restoring proper alignment to the cervical spine, chiropractic care can reduce the frequency and intensity of headaches and improve overall comfort.

Supporting Digestive Health

The digestive system is closely linked to the nervous system, which is housed within the spine. Misalignments in the spine can interfere with nerve function, potentially leading to digestive issues such as constipation, bloating, or indigestion.

Chiropractic adjustments can help improve spinal alignment, which in turn enhances nervous system function and promotes better digestive health. By restoring proper alignment to the spine, chiropractic care can help regulate digestive processes, reducing discomfort and improving overall gut health.

Improved Circulation and Blood Flow

As we age, blood circulation can become less efficient, contributing to issues like cold extremities, varicose veins, and overall fatigue. Chiropractic care supports better blood circulation by reducing nerve interference, improving spinal health, and promoting overall vascular health.

Through spinal adjustments, chiropractic care helps improve blood flow to various parts of the body, ensuring that organs and tissues receive the oxygen and nutrients they need to function optimally. Enhanced circulation can lead to increased energy, better skin health, and improved healing processes.

Preventive Care for Healthy Aging

Chiropractic care isn’t just about treating existing problems—it can also be a valuable tool for maintaining health and preventing future issues. Regular chiropractic visits help detect misalignments and imbalances early, allowing for prompt intervention before they develop into more serious health concerns. This proactive approach to healthcare helps seniors maintain their health and vitality as they age.

Regular adjustments can help keep the spine and nervous system functioning optimally, support joint health, and prevent musculoskeletal problems from worsening. By taking a preventive approach to chiropractic care, seniors can age more gracefully and maintain a higher quality of life.

What to Expect from Chiropractic Care for the Elderly

If you’re considering chiropractic care for yourself or a loved one, it’s important to choose a chiropractor who specializes in elderly patients. A skilled chiropractor will take a comprehensive health history, assess any specific concerns, and tailor treatment to suit individual needs.

Chiropractic treatments for elderly patients are typically gentle and low-force. Chiropractors may use various techniques, including manual adjustments, gentle mobilization, and soft tissue therapy. The goal is always to provide comfort, improve function, and promote well-being without causing discomfort or harm.

Conclusion

Chiropractic care offers numerous benefits for elderly individuals, from pain relief and improved mobility to enhanced posture and a reduced risk of falls. By addressing musculoskeletal issues and promoting overall spinal health, chiropractic care can help seniors stay active, independent, and free from discomfort. Whether you’re managing chronic pain or looking for ways to enhance your overall well-being, chiropractic care can play a key role in healthy aging.

As with any healthcare approach, it’s important to consult with a trusted healthcare provider before beginning chiropractic treatment. If you’re looking for a non-invasive, drug-free way to maintain your health and vitality, chiropractic care could be the answer to aging with grace and energy.

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Chiropractic Care for Babies

Chiropractic Care for Babies: Is It Beneficial? When should I take my baby to the Chiropractor?

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Chiropractic Care for Babies: Is It Beneficial? When should I take my baby to the Chiropractor?

Chiropractic Care for Babies

As parents, we want the best for our little ones — from the food they eat to the care they receive. When it comes to their health, many are now turning to holistic approaches, including chiropractic care. But how does chiropractic care fit into the lives of infants, and is it safe for babies? In this blog, we will explore the benefits and concerns surrounding chiropractic care for babies, helping parents make informed decisions about their child’s well-being.

What is Chiropractic Care?

Chiropractic care focuses on the alignment of the spine and musculoskeletal system to improve overall health. Chiropractors use hands-on spinal manipulation and other techniques to alleviate discomfort, promote healing, and support the body’s natural function. Although chiropractic care is often associated with adults, many parents are now seeking treatment for their babies. The idea is that a baby’s spine and nervous system can benefit from gentle adjustments, which may have a positive impact on their development and their health as they grow.

Is Chiropractic Care Safe for Babies?

The techniques used on infants are very different from those used on adults. Chiropractors who work with children are specifically trained to apply gentle, low-force adjustments. The goal is to ensure that the baby’s spine is properly aligned without causing harm. Most chiropractic treatments for babies involve the chiropractor’s hands applying minimal pressure, which is much lighter than what would be used on an adult.

In fact, studies have shown that chiropractic care for infants is generally well-tolerated and often has positive outcomes.

Potential Benefits of Chiropractic Care for Babies

Improved Sleep

One of the most common reasons parents seek chiropractic care for their babies is sleep issues. Babies with misalignments in their spine may experience discomfort or tension, which can disrupt their sleep patterns. Chiropractic adjustments can help reduce discomfort, leading to better sleep for both the baby and parents.

Alleviating Colic and Gas

Colic is a condition that causes excessive crying in infants and is often linked to digestive issues. Chiropractic care may help by improving spinal alignment, which can enhance nervous system function and ease digestive discomfort. Many parents report a reduction in their baby’s crying spells and improved digestion after chiropractic care.

Supporting Developmental Milestones

From rolling over to sitting up, crawling, and walking, babies hit several important developmental milestones in their first year. Misalignments in the spine can sometimes interfere with a baby’s motor skills development. Chiropractic care may help correct these misalignments, allowing for smoother progression through these milestones.

Reducing Tension and Muscle Tightness

Birth can be a traumatic experience for babies, sometimes leading to muscle tightness or strain, especially in the neck and shoulders. Gentle chiropractic adjustments can help release this tension, easing any discomfort or stiffness the baby may be feeling.

Enhancing Immune Function

The spine and nervous system play a significant role in supporting the body’s immune system. By aligning the spine properly, chiropractic care can help ensure that the nervous system functions optimally, which may contribute to better overall health and immune response.

Conditions Treated with Chiropractic Care for Babies

While chiropractic care is not a cure for all ailments, it may help babies with certain conditions, including:

Torticollis: A condition where a baby’s neck muscles are tight, causing the head to tilt to one side.
Plagiocephaly: Flat spots on a baby’s head caused by prolonged pressure on one part of the skull.
Ear infections: Chiropractors may help by improving nerve function and lymphatic drainage, which may reduce the frequency of ear infections in some babies.
Breech birth: Some chiropractors practice a technique called the Webster Technique, which may encourage the baby to turn into the correct position before birth.

What to Expect During a Chiropractic Session for Your Baby

If you’re considering chiropractic care for your baby, it’s helpful to know what to expect during a visit:

Initial Consultation: The chiropractor will ask questions about your baby’s birth history, development, and any specific concerns you have. They may also conduct a physical exam and perform a gentle adjustment.

Gentle Adjustments: The chiropractor will use very light, gentle touch on the baby’s spine. Adjustments are tailored to the infant’s size, age, and condition, ensuring they are safe and effective.

Duration: Sessions are typically short — often lasting only 10 to 15 minutes — as babies have limited attention spans and can become fussy if treatments go too long.

Conclusion

Chiropractic care for babies can offer a gentle and holistic approach to addressing certain health concerns and promoting overall well-being. Whether your baby is dealing with sleep problems, colic, or muscle tightness, chiropractic adjustments could provide relief in a safe and non-invasive way. Always ensure that the chiropractor is trained in pediatric care, and consult with your pediatrician before starting any new treatment. With the right approach, chiropractic care can be a valuable tool in supporting your baby’s health and development.

Remember, every baby is different, and it’s important to trust your instincts as a parent when making decisions about your child’s care.

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Tips to Stay Healthy During Winter

Tips to Stay Healthy During Winter

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Tips to Stay Healthy During Winter

Tips to Stay Healthy During Winter

Winter can present some unique challenges to your health, but with a little extra care, you can stay strong, healthy, and energized through the colder months. Here are some tips to help you thrive:

Stay Active: Even when it’s chilly outside, it’s essential to keep your body moving. Regular physical activity helps keep your muscles strong, supports your immune system, and boosts your mood. If outdoor exercise isn’t appealing, consider indoor options like yoga, stretching, or light strength training to stay active.

Practice Good Posture: With more time spent indoors, especially sitting at desks or in front of screens, it’s easy to develop poor posture. This can strain your spine and muscles, leading to discomfort. Be mindful of your posture and take breaks to stretch and move throughout the day.

Boost Your Immune System: The winter months also bring flu season, so strengthening your immune system is key. A well-balanced diet, plenty of rest, and regular chiropractic care can all support your body’s defenses.

Chiropractic Care and Your Immune System

Did you know that regular chiropractic care may help strengthen your immune system? Several studies have shown that spinal adjustments can enhance immune function, helping your body better fight off illness.

A 1991 study published in the “Journal of Manipulative and Physiological Therapeutics” showed that chiropractic adjustments can improve immune system function by increasing white blood cell count, a crucial part of your immune response.
A 2007 study in the “Journal of Alternative and Complementary Medicine” found that chiropractic adjustments can stimulate T-cells, which are essential for defending your body against pathogens. This suggests chiropractic care can have a positive effect on immune response.
A 2011 study published in “Spine Journal” indicated that spinal manipulation can reduce inflammation and improve healing by enhancing immune system function. A healthy immune system is vital during winter when colds and flu are more prevalent.
By maintaining spinal alignment, chiropractic care supports your nervous system, which plays a direct role in regulating your immune system. Healthy communication between your brain and body ensures that your immune system functions optimally, helping you stay healthy throughout the winter months.

Nutrition: Eating a balanced diet rich in vitamins and minerals is key to supporting your immune system during the winter. Foods high in vitamin C, such as citrus fruits, strawberries, and bell peppers, can help enhance immune function. Additionally, foods like leafy greens, nuts, seeds, and lean proteins provide essential nutrients to help your body recover from illness and maintain optimal health. Staying hydrated is also essential, as dehydration can weaken your immune system, so drink plenty of water throughout the day.

Ventilation and Fresh Air: During the colder months, we tend to spend more time indoors, which can lead to poor air quality. Ensure that your living spaces are well-ventilated by opening windows or using air purifiers to improve indoor air quality. Fresh air helps reduce the buildup of germs and allergens, promoting better respiratory health and helping you feel more energized.

Hygiene: Good hygiene practices are particularly important during flu season. Regular handwashing with soap and water can significantly reduce the spread of germs. Disinfect commonly touched surfaces in your home and workspace, and make sure to cover your mouth and nose when coughing or sneezing to avoid spreading illness. Keeping your body and environment clean helps reduce the risk of infections and supports overall wellness.

Get Enough Sleep: Cold and shorter days often mean people spend more time indoors, which can disrupt your sleep patterns. Prioritize quality sleep to help your body rest and recharge. A well-rested body is better equipped to fend off illness and recover from physical strain. Check out our book in the lending library (WHY WE SLEEP by Matthew Walker) to find out more about how influential sleep is on your overall health and immune system!

By incorporating these simple but effective strategies into your winter routine, you can help your body stay strong and resilient through the season. Nutrition, regular exercise, proper hygiene, fresh air, and chiropractic care all play important roles in maintaining your health, supporting your immune system, and enhancing your overall wellness.

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Health Goals for 2025

How Chiropractic Care Can Help You Achieve Your Health Goals in 2025

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How Chiropractic Care Can Help You Achieve Your Health Goals in 2025

Health Goals for 2025

As we enter 2025, many of us set goals to improve our health—whether that’s getting in shape, managing stress, or boosting energy. Chiropractic care offers a natural, effective way to support these resolutions and optimise your overall well-being. Here’s how chiropractic can help you achieve your health goals this year:

1. Align Your Spine, Align Your Health

The spine is central to your nervous system, and misalignments (subluxations) can cause pain, fatigue, and decreased mobility. Chiropractic adjustments help improve the mobility and function of your spine, supporting better nervous system function and overall health.
How this helps your goals:
Boosts energy and enhances body function.
Improves posture, decreases tension and reduces strain.
Relieves pain from injuries by promoting healing, improved function of the nervous system and negate the effects of a sedentary lifestyles.

2. Support Your Fitness Goals

Starting a new fitness routine? Chiropractic care helps prevent injuries and supports faster recovery by ensuring your muscles, ligaments, and joints are functioning optimally.
How this helps your goals:
Prevents injury and keeps you on track to achieving your fitness goals.
Speeds up recovery to maintain consistency.
Improves range of motion , better balance and coordination for better performance.

3. Reduce Stress and Improve Mental Clarity

After the holiday hustle, stress can take a toll. Chiropractic care reduces tension, supports your nervous system, and helps you manage stress more effectively.
How this helps your goals:
Promotes relaxation by helping regulate the autonomic nervous system and reduces muscle tension.
Improves focus and mental clarity. 90% of stimulation to the brain comes from movement of the spine.
Enhances sleep by reducing discomfort.

4. Enhance Posture and Boost Confidence

Poor posture can lead to pain, fatigue, and even decreased lung capacity. Chiropractic care addresses misalignments and teaches posture-improving exercises.
How this helps your goals:
Boosts appearance and confidence with better posture.
Reduces pain related to poor postures like slouching or a sway back.
Supports overall health with improved circulation, breathing and improved movement the likelihood of being active is much higher. Exercise also allows us to feel a sense of accomplishment and improves confidence.

5. Holistic Health for Lasting Change

Chiropractic care isn’t just about pain relief—it’s a long-term approach to overall wellness. Chiropractors focus on the root causes of discomfort and help you develop a comprehensive health plan that includes fitness, nutrition, and lifestyle changes.
How this helps your goals:
Supports long-term wellness and progress.
Prevents future health issues and improves vitality.
Provides personalised care for your unique needs.

Start the Year Strong with Chiropractic Care

Chiropractic care is an essential tool for achieving your 2025 health goals. Whether you’re looking to increase energy, relieve pain, or improve fitness, chiropractic care can guide you every step of the way.
Make 2025 the year you prioritise your health. Schedule a chiropractic appointment today and take the first step toward a healthier, happier you! Click here to book your appointment today.

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Essential Vitamins and Minerals: what you need and how to get it

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Essential Vitamins and Minerals: what you need and how to get it

We often hear the term “essential” vitamins and minerals thrown around but what are they and how do we get them?

Essential vitamins and minerals are just that, essential for us being able to live. Our body can’t produce these vitamins and minerals on its own, so we have to get all 29 of them from our diet.

Essential nutrients fall into a category known as “micronutrients. From supporting your metabolism to regulating your heartbeat, your body relies on micronutrients as essential building blocks for nearly every vital task that keeps you healthy.

How Micronutrients Keep You Thriving 

Maintaining adequate micronutrient levels isn’t just about preventing deficiencies or “hitting the minimums”—it’s about optimising your intake for a longer, more vibrant life. 

Here are some of the key functions that vitamins and minerals are involved in to keep your body functioning well:

► Energy Production and Metabolism

Vitamins like B1, B2, B3, and B6, along with minerals such as magnesium, act as cofactors in biochemical reactions that convert food into energy. They help fuel your body’s metabolism, ensuring you have the energy to get through the day.

► Nervous System Support

B vitamins and magnesium (and also omega-3 fatty acids, an essential kind of fat) are essential for the proper functioning of your nervous system. They help in the synthesis of neurotransmitters, regulate nerve transmission and support brain health, all of which are crucial for maintaining mental clarity and emotional balance.

► Immune Function

Vitamins like C and D, along with minerals such as zinc and selenium, play vital roles in strengthening your immune system. They help protect against infections, reduce inflammation and support the body’s ability to heal.

► Hormonal Balance

Micronutrients like iodine, zinc and magnesium are key players in hormone production and regulation. They help balance thyroid function, manage stress hormones like cortisol and support reproductive health.

► Bone Health

Calcium, phosphorus and vitamin D are critical for maintaining strong bones and teeth. These nutrients work together to ensure proper bone formation, density and resilience against fractures.

► Antioxidant Defence

Vitamins A, C and E, along with selenium, protect your cells from oxidative damage by neutralising free radicals. This defence is essential for preventing chronic diseases and slowing the aging process.

► Blood Health

Iron, vitamin B12 and folate are crucial for the production of red blood cells and the transportation of oxygen throughout your body. These nutrients help prevent anaemia and ensure your cells get the oxygen they need to function optimally.

How to Optimise Your Micronutrient Intake

Below is a list of all the essential vitamins and minerals, their food sources and the recommended dietary allowance (RDA) or adequate intake (AI) for adults 19 years or older.

What exactly do the Recommended Dietary Allowance (RDA) and Adequate Intake (AI) mean?

These guidelines help determine how much of each nutrient you should consume to avoid deficiency-related diseases but they don’t provide an optimal intake for peak health.

  • Recommended Dietary Allowance (RDA): The RDA is the average daily level of nutrient intake that’s sufficient to meet the nutrient requirements of nearly all (97-98%) healthy individuals in a particular life stage and gender group. It’s based on scientific research and is meant to cover the needs of the majority of the population.
  • Adequate Intake (AI): The AI is established when there isn’t enough evidence to develop an RDA. It’s the recommended average daily intake level based on observed or experimentally determined estimates of nutrient intake by a group of healthy people. AI is used as a guideline when an RDA cannot be determined, and it provides a target for nutrient intake that is assumed to ensure nutritional adequacy.

Essential Vitamins

Vitamins are organic compounds that are crucial for maintaining your health and there are 13 vitamins that are considered essential for your body’s normal functioning. These essential vitamins are divided into two categories based on how they are absorbed and stored in the body:

  • Fat-soluble vitamins: These vitamins (A, D, E, and K) are stored in the body’s fatty tissues and liver. They can remain in your body for longer periods and your body can draw on these stores when needed.
  • Water-soluble vitamins: These include the eight B-complex vitamins (B1, B2, B3, B5, B6, B7, B9, B12) and vitamin C. Water-soluble vitamins are not stored in large amounts and need to be replenished regularly through your diet, as excess amounts are excreted through urine.

Each of these essential vitamins plays a unique role in supporting your body’s growth, development and overall health. While some vitamins, like vitamin D, can be synthesised by your body under certain conditions, others must be obtained entirely through your diet or supplements.

Type

Function

Source

RDA/AI

Vitamin A

Essential for vision, immune function, cognitive function and skin health. Supports cell growth and differentiation, regulates gene expression and influences thyroid hormone metabolism.

Carrots, sweet potatoes, spinach and liver

RDA: 900 mcg/day (men), 700 mcg/day (women)

Vitamin C

Involved in collagen synthesis, antioxidant protection and immune function. Enhances iron absorption, supports mitochondrial function and reduces oxidative stress. May influence neurotransmitter synthesis and cognitive function.

Citrus fruits, berries, bell peppers and broccoli

RDA: 90 mg/day (men), 75 mg/day (women)

Vitamin D

Facilitates calcium absorption, bone growth and immune function. Modulates cell growth, neuromuscular function and regulates cell cycle and differentiation. Linked to seasonal affective disorder (SAD) and depression.

Sunlight exposure, fatty fish, fortified dairy products and egg yolks

RDA: 600 IU/day (ages 1-70), 800 IU/day (ages 70+)

Vitamin E

Acts as an antioxidant, protecting cell membranes from oxidative damage and supports immune function. Maintains mitochondrial integrity and reduces oxidative stress.

Nuts, seeds, spinach and vegetable oils

RDA: 15 mg/day

Vitamin K

Essential for blood clotting and bone metabolism, supports protein synthesis involved in blood coagulation and indirectly supports cognitive function through blood health.

Leafy green vegetables, broccoli and Brussels sprouts

AI: 120 mcg/day (men), 90 mcg/day (women)

Vitamin B1 (Thiamine)

Involved in carbohydrate metabolism and nerve function. It’s crucial for converting nutrients into energy and supporting neural health.

Pork, whole grains, legumes, sunflower seeds and fish

RDA:1.2 mg/day (men), 1.1 mg/day (women)

Vitamin B2 (Riboflavin)

Supports energy production, cell function, and fat metabolism. It’s also essential for converting food into ATP.

Dairy products, eggs, lean meats, green leafy vegetables, almonds and mushrooms

RDA: 1.3 mg/day (men), 1.1 mg/day (women)

Vitamin B3 (Niacin)

Participates in DNA repair, stress responses and metabolic processes. It helps convert nutrients into energy and aids in cholesterol management.

Poultry, fish, lean meats, peanuts and whole grains

RDA: 16 mg/day (men), 14 mg/day (women)

Vitamin B5 (Pantothenic Acid)

Vital for synthesizing coenzyme A, which is important for fatty acid metabolism and energy production.

Avocados, broccoli, mushrooms, whole grains and sweet potatoes

AI: 5 mg/day

Vitamin B6 (Pyridoxine)

Crucial for amino acid metabolism, neurotransmitter synthesis and hemoglobin production. It supports cognitive development and immune function.

Poultry, fish, potatoes, bananas and chickpeas

RDA: 1.3-1.7 mg/day

Vitamin B7 (Biotin)

Involved in carbohydrate, fat and protein metabolism. It supports healthy skin, hair and nails.

Egg yolks, nuts and seeds, salmon, avocados and whole grains

AI: 30 mcg/day

Vitamin B9 (Folate)

Folate is important for DNA synthesis and repair, cell division and red blood cell formation. It supports fetal development and neural tube formation, is crucial for nucleotide synthesis and repair, and deficiency is linked to depression and cognitive decline.

Leafy green vegetables, legumes, asparagus, oranges and other citrus fruits and beets

RDA: 400 mcg/day

Vitamin B12 (Cobalamin)

Important for nerve tissue health, brain function and red blood cell production. It supports DNA synthesis and helps prevent anemia.

Fish, meat, poultry, dairy products and eggs

RDA: 2.4 mcg/day

Essential Minerals

There are 16 essential minerals divided into 7 macro-minerals (calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulphur) and 9 trace minerals (iron, manganese, copper, iodine, zinc, cobalt, selenium, molybdenum and chromium).

You’ll note that many of these minerals are described as “cofactors.” Cofactors are molecules that help your body’s processes work properly, like turning food into energy or building new cells. (Note: there are three types of magnesium because, if you supplement, you’ll want to choose the form that best serves your needs.)

Type

Function

Source

RDA/AI

Calcium

Integral for bone and teeth structure, muscle contraction, neurotransmitter release and blood clotting. Acts as a secondary messenger in signal transduction pathways.

Dairy products, leafy green vegetables, fortified plant-based milks, almonds and sardines

RDA: 1,000 mg/day (ages 19-50), 1,200 mg/day (ages 51+)

Iron

Essential for oxygen transport and storage, ATP production, immune function and cognitive development. Linked to fatigue and cognitive impairments when deficient.

Red meat, poultry, fish, lentils, beans, spinach and fortified cereals

RDA: 8 mg/day (men), 18 mg/day (women)

Magnesium

Cofactor for over 300 enzymatic reactions, supporting muscle and nerve function, blood glucose control and protein synthesis. Stabilizes ATP and is necessary for DNA and RNA synthesis.

Pumpkin seeds, almonds, spinach and dark chocolate

RDA: 400-420 mg/day (men), 310-320 mg/day (women)

Magnesium Citrate

If you have constipation and need some relief, this form of magnesium has a laxative effect and can help get your bowels moving.

Magnesium Glycinate

This form of magnesium is most widely used and comes without a laxative effect. It can help reduce the risk of cardiovascular disease and osteoporosis and also works well for those suffering from depression, anxiety, insomnia and high blood pressure.

Magnesium L-threonate

Early animal research suggests this form can help overall brain health—including the potential to improve memory and learning—and is also a good choice for sleep issues.

Potassium

Regulates fluid balance, muscle contractions and nerve signals. Maintains heart and kidney function, involved in mitochondrial function and ATP production.

Bananas, oranges, potatoes, spinach and avocados

AI: 3,400 mg/day (men), 2,600 mg/day (women)

Zinc

Supports immune function, wound healing, DNA synthesis and cell division. Essential for taste and smell, acts as an antioxidant and is linked to cognitive function and neurotransmitter regulation.

Meat, shellfish, legumes, seeds, nuts and dairy

RDA: 11 mg/day (men), 8 mg/day (women)

Selenium

Vital for antioxidant defense, thyroid hormone metabolism and immune function. Plays a role in DNA synthesis, supports reproductive health and may reduce the risk of certain cancers.

Brazil nuts, seafood, meats, eggs, whole grains and dairy products

RDA: 55 mcg/day

Iodine

Essential for the synthesis of thyroid hormones that regulate metabolism, growth and development, critical for proper neurological function.

Iodized salt, seafood, dairy products, eggs and seaweed

RDA: 150 mcg/day

Copper

Involved in iron metabolism, formation of hemoglobin and red blood cells, synthesis of connective tissue, neurotransmitters and melanin. Acts as a cofactor for several enzymes involved in energy production.

Shellfish, whole grains, nuts, seeds, legumes and chocolate

RDA: 900 mcg/day

Sulfur

Component of amino acids methionine and cysteine, which are essential for protein synthesis. It’s also part of vitamins such as thiamine and biotin and plays a role in the synthesis of glutathione, a major antioxidant. Sulfur is crucial for detoxification processes in the liver and helps maintain the structure of proteins and enzymes.

Protein-rich foods such as meat, fish, eggs, legumes and nuts

No established RDA/AI, generally obtained through dietary proteins

Sodium

Essential for maintaining fluid balance, nerve transmission, and muscle function. It regulates blood pressure and blood volume and is involved in the active transport of nutrients and other substances across cell membranes. Sodium is crucial for proper electrical signalling in the nervous system and for muscle contractions.

Salt, seafood, and certain vegetables

AI: 1,500 mg/day

Chromium

Enhances the action of insulin, a hormone critical for the metabolism and storage of carbohydrates, fats and proteins. It plays a role in regulating blood sugar levels by improving insulin sensitivity. Chromium is important for energy production and may influence lipid metabolism and body weight management.

Broccoli, grape juice, whole grains, meat and brewer’s yeast.

AI: 35 mcg/day (men), 25 mcg/day (women)

Manganese

Cofactor for several enzymes involved in metabolism, bone formation and antioxidant function. It’s essential for the metabolism of carbohydrates, amino acids, and cholesterol. Manganese also plays a role in the synthesis of connective tissue and in the functioning of the immune system and brain.

Whole grains, nuts, leafy green vegetables, tea and certain fruits like pineapple

AI: 2.3 mg/day (men), 1.8 mg/day (women)

Molybdenum

Cofactor for enzymes involved in the metabolism of sulphur-containing amino acids and the detoxification of harmful compounds such as sulphites. It’s essential for the breakdown of drugs and toxins in the liver and helps in the conversion of purines to uric acid, aiding in nitrogen metabolism.

Legumes, grains, nuts and certain vegetables like leafy greens.

RDA: 45 mcg/day

Reference: Mark Hyndman

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Low carbohydrate, low sugar diet and exercise incredibly effective for weight loss, sleep and quality of life

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Low carbohydrate, low sugar diet and exercise incredibly effective for weight loss, sleep and quality of life

QUOTE BOARD

“Results of a randomized, controlled trial on the impact of physical exercise and a low carbohydrate, low sugar diet on narcolepsy showed both exercise and the diet improved excessive daytime sleepiness (EDS) in narcolepsy type 1.” “EDS was improved by both interventions “to a point where the results were clinically relevant and in the range of those seen with drug treatment,” said study investigator Frederike Tepel, Centre for Narcolepsy and Hypersomnia, Witten/Herdecke University, Witten, Germany.”

“Both also improved fatigue and physical and mental quality of life, while the low carbohydrate, low sugar diet additionally led to significant weight loss compared with best clinical practice, “and these interventions are available everywhere and quite inexpensive, and we couldn’t document any adverse effects,” said Tepel.”

IMAGINE IF THEY HAD A GROUP THAT DID EXERCISE AND A LOW SUGAR, LOW CARBOHYDRATE DIET!

WHAT YOU NEED TO KNOW

Limiting carbohydrate intake by eating more healthy meat and fat, fewer carbohydrates and no refined carbohydrates or seed oils is incredibly healthy because it matches what the human genome requires to express healthy structure and function. Chronic inflammation and chronic high blood sugar are resolved which are the underlying causes of all chronic illnesses including obesity, diabetes, cancer, heart disease, depression, digestive issues, neurodegenerative diseases, lowered immune function etc.

The exact same holds true for regular exercise and combining regular exercise with a healthy diet is literally a PANACEA for both resolving and preventing chronic illness. Add emotional fitness and you are literally giving yourself the best chance to heal from and/or avoid chronic illness. No drug treatment has ever or will ever come close!!

WHAT YOU NEED TO DO

Do the above if you want to lose weight, gain muscle, reduce risk of obesity, heart disease, diabetes, cancer, depression and every other chronic illness in order to live a longer, better life you need to make choices that support our genes.

Reference:

Lisa Nainggolan July 5, 2024 Ketogenic Diet, Exercise Effective First-line Treatments for Narcolepsy. Medscape July 12, 2024.

James Chestnut DC

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Ways to improve your thyroid and adrenal function

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Ways to improve your thyroid and adrenal function

More than 12 percent of the population is likely to experience thyroid issues at some point in their lifetime—and sadly, this number is steadily rising, with the prevalence of hypothyroidism more than doubling in just the last three decades.

If you’re dealing with memory and concentration problems, brain fog, unexplained depression, anxiety, insomnia, fatigue, muscle loss, low libido, hair loss, constipation, dry skin, low blood pressure, low libido or struggling to lose weight, there’s a good chance it is caused by low thyroid function.

However, these are just common symptoms. Thyroid hormones are crucial for regulating metabolism, heart rate, blood pressure, vascular health and adrenal function. So, over time, an underactive thyroid (hypothyroidism) or overactive thyroid (hyperthyroidism) can wreak havoc on your whole system, leading to severe issues such as cognitive impairment, increased risk of heart attack and coronary artery disease, adrenal fatigue, and papillary thyroid cancer.

While women are most at risk for thyroid issues—largely due to declining estrogen and increased susceptibility to environmental stress—men are still vulnerable. Research suggests the prevalence of hypothyroidism ranges from 4 to 21 percent in women and 3 to 16 percent in men, varying by age group. That’s a lot of people walking around needlessly with FLC (Feel Like Crap Syndrome) that is 100% treatable.

Thyroid and adrenal issues also go hand-in-hand, and symptoms of adrenal fatigue can mirror those of hypothyroidism (e.g. insomnia, feeling “tired and wired,” palpitations, anxiety and fatigue), so it’s important to test thyroid and adrenal hormones together along with several other biomarkers to fully evaluate the health of these overlapping systems. When you are stressed your thyroid function declines.,

Testing thyroid, adrena and autoimmune function

Thyroid stimulating hormone

Thyroid stimulating hormone (TSH), which is made in the pituitary, regulates the production of the hormones triiodothyronine (T3) and thyroxine (T4) and signals the thyroid to release them into the bloodstream. As a result, elevated TSH levels can indicate hypothyroidism or an underactive thyroid, where the thyroid does not produce enough T3 and T4, prompting an increase in TSH to stimulate hormone production. Conversely, abnormally low TSH levels can indicate hyperthyroidism, or an overactive thyroid, where excessive T3 and T4 production results in reduced TSH secretion. Some doctors just check TSH if they suspect thyroid issues, not a full panel, which is needed to fully understand and treat low thyroid function.

Triiodothyronine and thyroxine

It is also not uncommon to have normal TSH levels but still have abnormal triiodothyronine (T3) and thyroxine (T4) levels, suggesting hypothyroidism or T3/T4 conversion issues. For this reason, it’s important to test free T3 and T4 levels in the blood to show the actual availability of these hormones for biological activity and provide a more comprehensive and nuanced assessment of thyroid function.

Thyroid peroxidase and anti-thyroglobulin antibodies

The presence of thyroid peroxidase (TPO) and anti-thyroglobulin antibodies (TgAb) can indicate an autoimmune reaction in which the immune system produces antibodies against thyroid proteins, potentially leading to thyroid damage and the decreased production of thyroid hormones. This is particularly helpful in diagnosing autoimmune thyroid diseases such as Graves’ and Hashimoto’s thyroiditis, which are responsible for 90 percent of hypothyroid cases. This is what I mentioned earlier—that 13 percent of our cohort of > 25,000 people have thyroid antibodies and a low-functioning thyroid, and most are not diagnosed.

Heavy metals

Environmental exposure to toxic materials such as aluminum (found in everyday household and personal care products), arsenic (found in seafood, wine, and groundwater), and mercury (found in fish, coal, plastics, pesticides, and certain dental fillings) can interfere with thyroid hormone production and impair adrenal gland function—leading to disrupted endocrine function and related autoimmune issues such as Hashimoto’s thyroiditis.

Addressing thyroid and adrenal dysfunction

Eliminate gluten and dairy. Gluten can trigger an autoimmune response in sensitive individuals, potentially leading to autoimmune thyroid conditions such as Hashimoto’s thyroiditis and increased cortisol demand, which can strain the adrenal glands and contribute to adrenal fatigue. Similarly, dairy can provoke inflammation and insulin resistance, worsening autoimmune thyroid issues due to the cross-reactivity of antibodies and stressing the adrenal glands by requiring them to produce more cortisol to manage blood sugar.

Support the gut. Because the gut-thyroid-adrenal axis is interconnected, eating probiotic foods and supplements that improve gut health, such as coconut yogurt, sauerkraut, and the probiotic strain saccharomyces boulardii can have positive effects on Hashimoto’s and adrenal function.

Cut caffeine intake. Caffeine stimulates cortisol production, which can overburden the adrenal glands, leading to adrenal fatigue and potentially exacerbating autoimmune conditions.

Eat a wide variety of healthy food to ensure you get the right vitamins and minerals. The thyroid depends on a number of nutrients to function optimally including iodine, zinc, selenium, vitamin D, and vitamins A and B. Vitamin C, B vitamins and magnesium all support adrenal function.

Stay away from starch and sugar. In addition to causing inflammation, insulin resistance, and being all around terrible for you, sugar and starch also cause elevated cortisol and adrenaline levels.

Reference: Mark Hyndman

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How to maximise your daily routine for physical and mental performance

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How to maximise your daily routine for physical and mental performance

We are big, big fans of The Huberman podcast where you get access to science-based tools for everyday life.

We have found a blueprint drawn from 250+ hours of Huberman Lab podcast content as a way to consolidate and condense the most impactful, zero-cost tools to maximize your daily routine for physical and mental health and performance. 

Phase 1: Waking and Early Morning (Hours 1–4) 

Prioritize light exposure each morning.

• Outdoor light exposure causes a beneficial cortisol peak early in the morning, increases daytime mood, energy and alertness and helps you fall asleep more easily at night ¹

A morning walk outdoors can provide you with both light exposure and optic flow(explained below), which quiets activity of the amygdala and related circuits and reduces feelings of stress and anxiety all day.

Delay caffeine and ensure proper hydration.

• Delay your caffeine intake by 90–120 minutes after waking to help increase alertness and avoid an afternoon crash. (As a caveat: if exercising first thing in the morning, feel free to drink caffeine before exercise
• Aim to drink around 1 liter of water during this morning period and add a pinch of Celtic salt for a source of electrolytes.

Use breathing to increase energy. 

• To practice:

• Take a deep inhale through your nose, immediately followed by a deep exhale (active or passive) through your mouth.
• Repeat the above 20–25x, then fully exhale until lungs are empty.
• Hold for 15–30 seconds.
• Repeat for up to 5 minutes total.

Expect to feel a little tingly or agitated during the exercise. However, over the next few minutes, adrenaline levels will increase to greatly improve your focus and attention.

Please use caution practicing this technique if you are prone to panic attacks or have high anxiety. Always practice seated and in a safe environment.

Cyclic hyperventilation shifts the autonomic nervous system towards feelings of increased alertness and enhanced focus. This pattern of breathing consists of rapid inhalations and exhalations, which causes hyperventilation, releasing adrenaline and thus increasing neural excitability. 

Optimize your productivity. 

• Position your computer screen at eye level or above for increased alertness.
• Use binaural beats of 40 hertz frequency if struggling to focus. White noise can also be effective. Otherwise, silence is best.

The best time in the morning to do hard mental work is typically in the 1–4 hours after waking. Moderate-intensity exercise before a bout of deep work increases blood flow to the brain and can improve focus and productivity.

Phase 2: Midday Through Evening (Hours 5–13) 

Use exercise to optimize your energy levels. 

• Exercise helps to regulate blood sugar, balance hormone levels, improve immunity and depending on the type of exercise, can either increase energy levels or support feelings of relaxation ². 

Optimize your food and hydration. 

• Eat a lower-carb lunch to help avoid an afternoon crash.
• Go for a short 5–30 minute walk after lunch to increase metabolism and further calibrate your circadian rhythm with light exposure.

Rest and recharge with naps or non-sleep deep rest (NSDR) 

• Try to keep naps to 20 minutes or less to avoid sleep inertia (explanation below). However, if you don’t feel an afternoon dip in energy or you tend to feel groggy after a nap, feel free to avoid them. Naps are not necessary. 
• Use a non-sleep deep rest protocol for 10–30 minutes to increase dopamine levels and mental energy ³. 

10 minute NSDR protocol

Eat dinner and prioritize sunset light exposure. 

• Eat dinner with some higher-carbohydrate (i.e. starchy but still complex) foods and protein to promote relaxation and sleep.
• Get light exposure around sunset to reduce the negative effects of light exposure later in the night. 

Phase 3: Bedtime and Sleeping (Hours 14–24) 

Prioritize a consistent sleep schedule. 

• It is crucial to wake up at the same time (+/- 1 hour) each morning, days off included.
• Sleeping in later than that on the weekend is likely going to disrupt your circadian rhythm and make waking on your regular schedule that much harder. 

Use breathing to promote relaxation. 

• Physiological sighing rapidly shifts the autonomic nervous system towards a state of increased calm. Even just 1–3 cyclic sighs can be effective, and if repeated as a short breathwork practice for five minutes a day, it has been shown in a clinical trial to improve sleep, lower resting heart rate and enhance mood around the clock. 

To practice: 

• Take a deep inhale followed by a second, ‘top-off’ inhale to maximally inflate the lungs. 
• Release all your air with a full lungs-to-empty” exhale. 
• Repeat 2–3x.

Optimize your sleep environment. 

• Start dimming the lights shortly after sunset and avoid overhead and bright lights in general. 
• Dim computer and phone screens as much as possible or use a reduced filter to reduce blue light exposure. 
• Cool your bedroom to 1–3 degrees lower than usual. 
• Make your room as dark as possible using blackout blinds or an eye mask. 

If you wake up in the middle of the night, use NSDR to promote relaxation and support falling back asleep quickly.

Extra:

1. How to Optimize Morning Light Exposure 

When Within 30–60 minutes of waking

Where: Outside 

How long: 

Sunny day = 5–10 mins 

Cloudy day = 10–15 mins 

Overcast day = up to 30 mins 

How to do it: Look towards the sunrise or sun, but never stare directly at the sun. Blink as necessary. Wearing contact lenses and prescription glasses are fine but aim to avoid using sunglasses or hats that are meant to block sunlight from your eyes. 

If you cannot get outside: Bright, blue-hued indoor lights will suffice, but try to get outdoors as soon as you can. Lux is a unit of measure of the intensity of light exposure to the human eye. Even on a cloudy day, outdoor light reaches around 10,000 lux, compared to a bright indoor light source, which is usually no brighter than 1,000 lux. 

2. How to Build an Effective Exercise Protocol 

There are many ways to design an exercise protocol, depending on your current fitness level, goals, lifestyle and time constraints. Below are some resources to dive deeper:

3. How to Recover from a Poor Night’s Sleep

If you have experienced a poor night’s sleep, your impulse may be to sleep in, drink a much-needed cup of coffee as you roll out of bed, and push your morning workout until the evening when you are feeling up for it. But the best way to recover from a poor night’s sleep is to make sure it does not affect your next night’s sleep. 

Here are the most important protocols for recovering from short-term sleep deprivation: 

• Get up at the same time as usual. Sleeping more than 1 hour past your usual wakeup time can shift your circadian clock later (called phase delay), making it harder to fall asleep that night. 
• Ensure you get adequate sunlight exposure soon after waking to support a cortisol peak early in the day. 
• Delay caffeine until 90–120 minutes after waking to maximize the energy-boosting effects of your cup of coffee or tea. 
• Exercise in the morning to encourage an early-day cortisol peak and provide a boost in adrenaline and focus. 
• If you’re feeling tired in the afternoon, avoid caffeine and take an afternoon nap or use a 10–30 minute NSDR protocol to recharge instead. 

 Glossary 

Cortisol & cortisol peak: 

Cortisol, a hormone released from the adrenal glands, is the key driver that moves your body from sleep to waking. It is essential for the cortisol pulse to happen early in the day or early in your period of wakefulness. 

A timer is set when the cortisol pulse occurs, which dictates the release of melatonin about 12–14 hours later. 

Optic flow: 

Optic flow is a phenomenon that occurs when we generate our own forward motion, such as when walking, biking or running. Visual images pass by our eyes, generating a flow of information that has a powerful effect on the nervous system. Optic flow has been shown to reduce the amount of neural activity in the amygdala, which is a brain structure that generates feelings of fear, threat and anxiety. 

Binaural beats: 

Binaural beats are a type of sound that can be used to bring the brain into different states of relaxation or alertness. They involve delivering a different beat pattern to each ear. The difference in what each ear is hearing (called interaural time differences) generates particular types of brainwaves. The frequency of binaural beats that appears to support enhanced cognitive functioning at the level of memory, improved reaction times and improved verbal recall seems to be 40 hertz. 

Sleep inertia:

Sleep inertia is the grogginess and disorientation that people feel when they wake up from deep, slow-wave sleep. Napping longer than 20–25 minutes can allow the brain to begin a full sleep cycle. Trying to quickly wake up from the middle of a sleep cycle is difficult and can lead to even more fatigue and irritability than when you started your nap. 

Reference: Andrew Huberman

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Eating insects, yes or no?

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Eating insects, yes or no?

As of January 2023, the use of insect meal in various foods, such as bread and pasta varieties, will be legal. In this article, we share our views on this development and offer alternatives for those who prefer not to consume animal insect meal.

Eating Insects Has Ancient History

Human consumption of insects, known as entomophagy, has an ancient history dating back thousands of years among both humans and apes. Natural populations throughout human history have regularly eaten insects as a source of nutrients. Even today, eating insects is widespread in many parts of Asia, Africa and South America, where it is considered perfectly normal. In more than 130 countries worldwide, insects are a common part of the diet, with beetles, larvae, caterpillars and ants being the main favorites. Although dragonflies, cockroaches and spiders are also consumed, albeit to a lesser extent.

EU Decision Regarding Insects In Food in 2023

On Jan. 23, 2023, a European law was passed allowing insects as an ingredient in foods such as bread and pasta varieties. Not only the house cricket, but also grasshoppers, mealworms and other insects can be added to our foods in the form of flour. And there we immediately encounter the major difference between how natural populations use insects in their diet and this passed law; natural populations do not grind insects into flour to add to their products, but are seen as delicacies, to be eaten occasionally. Adding insect meal to processed products means that, proportionally, we will ingest many more insects. And the question is whether this is a healthy development or will this cause unforeseen future health consequences?

Insects, Why Not?

Eating insects may be an emerging trend, but there are certainly drawbacks. Insects contain antinutrients, such as oxalates, saponins and tannins, which are absolutely not beneficial to health. In addition, insects may contain toxins, such as cyanide or heavy metals such as, cadmium and lead.

While it is touted that commercial insects available in stores are generally safe for consumption, it is also recommended (and even considered essential) to remove the legs and wings beforehand, as they may otherwise cause damage to the intestines. Will insect meal will be free of these insect components? We have no certainty of this.

Another important aspect is the preparation of insects. They must be thoroughly heated to kill harmful bacteria and parasites, as insufficient heating can pose health risks. For our intestines in particular, a load of harmful bacteria and parasites is harmful, as it can cause a strong dysbiosis. A pathogenic load usually leads to Leaky Gut Syndrome (hyperpermeable gut). This may allow substances such as toxins and not fully digested proteins and microorganisms (bacteria) to enter the bloodstream. These substances can cause unnecessary stress to the body and a myriad of autoimmune conditions.

Although the medical literature has not currently identified any alarming dangers related to eating a limited amount of insects, the number of studies available on the subject remains limited therefore the data simply provides no certainty of what effects to health we can expect. Especially when insects are going to be eaten in large quantities (in the form of flour). Further studies are thus needed to get a clearer picture of the possible health risks.

Where Can We Start Expecting Insect Flour?

The use of cricket powder is allowed in a wide range of food products, including baked goods such as multigrain bread, crackers, granola, cookies, as well as in pizza, soups, sauces, vegetable and legume dishes, processed potato products, chocolate products, whey powder, snacks and even beer.

While the use of cricket powder is possible in meat substitutes, it will likely be limited to insect burgers, as insect protein is more expensive than plant-based proteins and not likely to be added to vegetarian or vegan meat substitutes. Nevertheless, it is still wise to read labels.

Alternatives For Those Who Don’t Want Insect Meal

To address any concerns, the law clearly states that the use of cricket powder must be indicated on the ingredient list. According to Foodwatch, the powder must be specifically described as “partially defatted powder obtained from Acheta domesticus (house cricket).”

If you prefer not to consume animal insect meal, here are some solutions:

* Look for the V-Label Hallmark on food products, which guarantees vegetarian or vegan products without insect meal as an ingredient.

* Check the ingredient list of products for the presence of insect or cricket meal if you can’t find the V-Label. Look for the following ingredients:

* Acheta domesticus (house cricket)

* Gryllodes Sigillatus (dried tire cricket)

* Locusta Migratoria (migratory grasshopper)

* Tenebrio Molitor (dried mealworm)

* Alphitobius Diaperinus (whole and ground larvae of the peip foam beetle (small mealworm)

* If an ingredient list is not available, ask the manufacturer or supplier directly if the product contains insect meal.

Check For Insect Intolerance

It is important that consumers be informed about the presence of insect meal in food products so that they can make informed choices that are in line with their dietary preferences. Especially considering that people can react immunologically to insects. Consider intolerances or allergies.

There is now an intolerance test where you can use a finger prick test to check for any reactions to insects, such as house crickets. In people who are sensitive to seafood, dust mites or histamine, it is wise to check if you also react to insects. If you would like to know, we can send you the details of where you can access these tests.

There is also a simpler solution: eat as many unprocessed products as possible, such as vegetables, fruits, nuts, seeds and organic eggs, poultry and wild-caught fish. With this you immediately bypass any insects.

Reference: Your health Coach, Amsterdam

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How to Detox for Longevity

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How to Detox for Longevity

When people hear the word “detox,” they tend to think about rehab or fad diets rather than longevity and disease prevention.
But the liver, kidneys, lungs, skin, digestive, and lymph systems all play crucial roles in detoxification that, if overburdened, can result in a toxin overload that manifests in disease and a long list of symptoms ranging from lack of energy to weight gain, fluid retention, sluggishness, and menstrual problems. Toxins are also linked to heart disease, cancer, type 2 diabetes, and dementia (the main age-related diseases).
In the last century alone, more than eighty thousand chemicals have been introduced into our environment, inundating us with a constant deluge of air pollutants, pesticides, plastics, phthalates, flame retardants, herbicides, heavy metals, and more. Over time, these toxins can slowly accumulate as our natural detox systems are pushed beyond their limits, culminating in a tipping point of toxic overload that overwhelms the body and clogs our natural detoxification pathways.
So, how can we keep up with the constant inundation of toxins and prevent this buildup in our body?

How Detoxification Impacts Aging and Disease

The body has built-in detox systems to filter and remove toxins. The liver, kidneys, digestive system, skin, and lungs all play a crucial role in this process.

Liver: Transforms toxins into less harmful compounds through enzymatic processes and transforms fat-soluble toxins into water-soluble toxins that can be excreted.

Kidneys: Filter blood to remove waste products, which are then excreted in urine.

Digestive System: Eliminates toxins through feces, with a healthy gut microbiome playing a pivotal role in this process.
Skin and Lungs: Excrete toxins through sweat and exhalation.

In a healthy body, this process of detoxification runs smoothly; however, these systems have a limited capacity. So when the “total load” of toxins exceeds the body’s ability to detoxify, our systems can overflow like too much water pouring into a glass—triggering oxidative stress, DNA and mitochondrial damage, inflammation, and disrupted gut function, the primary drivers of accelerated aging and chronic disease.

In fact, studies have linked the intake of environmental toxins to everything from obesity, diabetes, and heart disease to Alzheimer’s, Parkinson’s, autoimmune disease and cancer.

A recent study in The New England Journal of Medicine has identified microplastics and nanoplastics as potential risk factors for cardiovascular disease, linking them to an increased risk of myocardial infarction, stroke, and death. Similarly, exposure to indoor and outdoor air pollution has been linked to increased risks of Alzheimer’s disease, accelerated cognitive decline, dementia, and frailty.

Strategies to Support Detoxification

1. Stop adding to your cup. The fewer toxins we expose our bodies to, the better. Keep toxins out of your system by eliminating ultra-processed foods, sugars, starches, preservatives and additives that clog detox pathways. Consuming smaller fish such as wild-caught salmon, sardines, and anchovies instead of larger fish that are higher in mercury will also reduce your exposure to heavy metals. (Fish to avoid include tuna, king mackerel, tilefish, shark, and swordfish.)

2. Follow EWG guidelines. The Environmental Working Group has helpful consumer guides you can reference to reduce your exposure to toxins in products like fragrances, cosmetics, and sunscreens.

3. Eat to boost detoxification. Diet plays a crucial role in supporting the body’s detoxification processes. Consuming foods rich in antioxidants, such as organic, non-starchy vegetables helps combat oxidative stress. Foods rich in glutathione (cauliflower, cabbage, kale, arugula, collards, kohlrabi, wasabi, garlic), folate, manganese, magnesium, zinc and selenium (leafy greens, legumes, and nuts and seeds like Brazil nuts and pumpkin seeds) also provide necessary cofactors to support your body’s detox mechanisms.

Choosing locally, sourced, organic foods whenever possible will also reduce exposure to harmful pesticides and provide richer sources of nutrients and phytochemicals.

4. Increase antioxidants and chelating foods. Spices and herbs that are rich in antioxidants, like turmeric, rosemary, cilantro, ginger, cinnamon and lemon peel, also support detoxification by counteracting oxidative stress—and green tea is a super detoxifier that’s not only rich in antioxidants but also supports the liver and kidneys and binds to or “chelates” heavy metals so they can be excreted from the body.

Other foods that support chelation are those that are rich in soluble fiber (chia seeds) and pectin (apples, carrots, oranges).

5. Sweat it out. Sweating is one of the most effective ways to detox, as many toxic elements are preferentially excreted through sweat. Studies have shown that sauna use is particularly effective at promoting the excretion of heavy metals and toxins, which may be a reason why frequent sauna use is associated with a reduced risk of death from cardiovascular disease.

Sweating also increases circulation and body heat, which helps in the transport and elimination of toxins through the liver and kidneys. Engaging in activities that induce sweating also causes your body to burn fat for energy, which mobilizes stubborn fat-soluble toxins that are stored in fat cells and makes them water-soluble so you can sweat them out more easily.

6. Drink plenty of water. Adequate hydration is essential for supporting key pathways that expel toxins from the body. This includes both sweating and urination as well as the function of our liver, kidneys, cells, and digestive system. So aim for eight to ten glasses of clean, filtered water daily.

The key to detox is two-fold: avoid the bad stuff (e.g., toxins, heavy metals and pesticides) while giving your body enough of the good stuff it needs to support its natural detoxification pathways (e.g., frequent exercise, glutathione from cruciferous vegetables and amino acids from quality protein sources).

References

1. Schmidt CW. Environmental Factors in Successful Aging: The Potential Impact of Air Pollution. Environ Health Perspect. 2019;127(10):102001. doi:10.1289/EHP4579
2. Marfella R, Prattichizzo F, Sardu C, et al. Microplastics and Nanoplastics in Atheromas and Cardiovascular Events. N Engl J Med. 2024;390(10):900-910. doi:10.1056/NEJMoa2309822
3. Weuve J, Bennett EE, Ranker L, et al. Exposure to Air Pollution in Relation to Risk of Dementia and Related Outcomes: An Updated Systematic Review of the Epidemiological Literature. Environ Health Perspect. 2021;129(9):96001. doi:10.1289/EHP8716
4. Schmidt CW. Environmental Factors in Successful Aging: The Potential Impact of Air Pollution. Environ Health Perspect. 2019;127(10):102001. doi:10.1289/EHP4579
5. Genuis SJ, Birkholz D, Rodushkin I, Beesoon S. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol. 2011;61(2):344-357. doi:10.1007/s00244-010-9611-5
6. Laukkanen, T., Kunutsor, S.K., Khan, H. et al. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med 16, 219 (2018). https://doi.org/10.1186/s12916-018-1198-0

7.Mark Hyndman

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