The disconnect between eating well and being nourished is Nutrient Depletion

Nutrient depletion refers to the loss of nutrients and micronutrients in the most basic of places, the soil in which we grow our food. Over the last 50-60 years, the number of nutrients, including protein, B vitamins, calcium, iron, and magnesium have decreased dramatically in our crops. In some of these, the amounts have decreased as much as 300-400%! Crops are larger, which decreases the richness of soil micronutrients and organic matter. Fertilizers, herbicides, and pesticides deplete nutrients and block our ability to absorb them well. Farmers pick fruits and vegetables when they are not fully ripe, therefore, they are lower in phytonutrients.

 

Why the Discrepancy?

Nutrient depletion is why there is a huge discrepancy between what people eat and their nutritional status. In my clinical practice, I often see nutritional testing reveal severe malnutrition and nutrient deficiencies in people eating very clean, whole food diets. Food malabsorption is one obvious reason for this is. Putting food in your mouth and getting it into the cell are two different things. Nourishment requires work from the body. Furthermore, there are many things that affect the food we eat, even before we consume it.

 

Stress and Malabsorption

Malabsorption is a common issue for many reasons. Firstly, we live in a stressed society, with the sympathetic nervous system dominance being the norm. Our gut does not function well under stress. Stomach acid and enzymes underproduce and food goes through partially digested and cannot be absorbed well. Imbalances in the gut microbiome may result, further impairing absorption. Excesses of sugar, caffeine, and alcohol all add to the poor absorption. Anti-nutrients, on foods like grains and nuts, can further block absorption of vital nutrients,

 

Pharmaceutical Drug Use & Nutrient Depletions

The drastic increase in pharmaceutical drug use causes countless depletion in nutrients. They may decrease nutrient absorption, block their use, or increase their excretion. Common nutrient drainers are NSAIDs (aspirin and Tylenol), acid-blocking drugs (Pantoprazole, Rabeprazole, Tums), and statins (Lipitor, Crestor). Antibiotics have also had a huge impact on nutrients through direct effects and effects on the gut microbiome.

 

Toxicity & Nutrient Depletion

Toxicity opposes nutrients. Our bodies suffer exposure to environmental toxins on a daily basis from non-organic fruits and vegetables. Proven harmful toxins cover them. Organic foods are higher in many nutrients, such as antioxidants, lycopene, vitamin C, trace minerals, iron, and magnesium. Studies done on children eating organic diets showed 600% fewer organophosphates (a form of pesticide) than those eating conventional diets. An analysis by the Environmental working group showed that > 20 million children consume more than 8 pesticides daily. Eating non-organic food can pose a great risk to the neurological, endocrine, hepatic, and metabolic health of both children and adults.

 

Nutrients Absorption

Once absorbed, nutrients need to get to the cell, which requires good circulation, healthy cell membranes, and receptor integrity. Factors that block this are toxicity (heavy metals and chemicals) and inflammation. Nutrients use energy more quickly based on the cell’s energy requirements. It is a supply and demand issue. An inflamed or stressed cell has unhealthy cell membranes, blocked receptors, and large energy demand. Nutrients can’t integrate or are used up as quickly as they come in.

So… what can we do about all of this?

 

Food and Supplements

  • Choose organic foods where possible –  eat only the ‘clean fifteen‘ of conventional foods, or at very least, avoid the ‘dirty dozen
  • Eat a diet high in phytonutrients (plant nutrients), including lots of nutrient dense herbs and spices.
  • Limit foods that affect absorption of nutrients, which include sugar, coffee and grains.
  • Avoid spikes in glucose and insulin by consuming a lower glycemic index diet to avoid magnesium and chromium depletion.
  • Support cell membranes with a good quality fish oil and/or phospholipid supplement. Dosing and type are guided by your health care professional. Fish oils need to be of high quality, due tot potential for mercury contamination.
  • Support stomach acid and digestive enzyme function, either by supplementation or increasing acidic and fermented foods, as tolerated.

 

Toxins and Medication

Clean up your environment to avoid toxins. This means clean water, clean air, clean cosmetics, and cleaning products. Filter water with a tabletop filter or reverse osmosis unit. A fridge filter or plastic water filter is not sufficient. A HEPA and VOC air filter will remove particulate matter from the air, which is responsible for much of the toxins we accumulate. 

Avoid acid suppressant medications, unless specifically indicated. There are few long term indications for these medications. If you are already using these medications, wean off them slowly with the guidance of a knowledgeable physician to avoid rebound symptoms.

 

Stress

Stress management and calming the sympathetic nervous system improves gut health and decrease nutrient demand. Achieve through meditation, relaxation, exercise, socializing, and acupuncture, among other things.

Find sources of inflammation and toxicity, which deplete nutrients and have functional medicine testing done. This will help individualize your care. When you are feeling like you are doing everything else right but need to get to the root of why you are undernourished, consider the following tests:

  1. Food sensitivity testing
  2. Gastrointestinal/stool testing
  3. Nutrient testing
  4. Heavy metal/chemical testing
  5. Immune system testing

Let’s help you regain your energy and vitality today. Contact us here.

 

Author:

Dr. Michelle van der Westhuizen, MD

 

Body systems lack vibrancy without methylation. Methylation is the process of adding three hydrogen atoms and one carbon atom to a molecule in order to convert it into something else. Together, these are called a “methyl group.” This happens in your body billions of times per second and allows your body to repair DNA, reuse molecules responsible for detoxification, maintain mood, and control inflammation. Poor methylation can lead to a host of chronic illnesses such as heart disease, diabetes, osteoporosis, cancer, depression, and dementia.

 

Chronic Illness and Homocysteine

Homocysteine has a large influence on your susceptibility to chronic illness. Even greater this influence than weight, cholesterol, and blood pressure. Every time you ingest protein-rich foods, the methylation cycle produces mild inflammation in the form of homocysteine. In a healthy and well-nourished body, this homocysteine is converted into a powerful antioxidant called glutathione and a compound called SAMe (S-adenosyl-L-methionine). These help the body to produce and regulate hormones and maintain healthy cell membranes. If you are not optimally nourished, the methylation cycle becomes impaired and homocysteine starts to accumulate in the blood. Levels above 6mmol/L have been shown to lead to significantly increased risk for chronic illness. 

 

What Factors Impair Methylation?

  • Poor diet: too much animal protein, sugar, saturated fat, caffeine, alcohol, and processed food, and low intake of vegetables.
  • Digestive issues and nutrient malabsorption.
  • Genetic factors (identifiable through the 23andMe Genetic test).
  • Medications, including the birth control pill and proton pump inhibitors and antacids.
  • Smoking
  • Toxicity from pesticides, pollution, etc.
  • Stress

 

Enhancing Vibrancy by Improving Methylation and Lowering Homocysteine:

  • Improve your diet!
    • Eat lots of leafy greens and other vegetables (ideally ten servings per day).
    • Cut out caffeine, alcohol, and processed food.
    • Reduce saturated fat, animal protein, and canned foods.
  • Correct digestive issues.
  • Reduce stress.
  • Remove toxic exposure and detox your body.
  • Stop smoking.
  • Enjoy a nutritional IV, such as our Myer’s, Gut-Healing, or Vitamin/Mineral IVs.
  • B-vitamin injections.
  • Take supplements:
    • HCl
    • A good, methylated B-vitamin complex
    • Zinc
    • Trimethylglycine
    • Glutathione
    • Vitamin C
    • NAC and ALA
    • SAMe
    • A quality multivitamin

 

Vibrancy is a state of strength, full of energy and life. You can achieve it by starting on a new health journey at Linden & Arc Vitality Institute. Contact us today.

One vital component of your health that you might be neglecting is precious sleep. It is absolutely critical for both your short and long term health, and in our modern society, millions of people don’t get sufficient sleep. It’s well known that the ideal amount for optimal health is eight hours. Truthfully, the amount needed varies from person to person. Everybody is different and individual factors like age, overall health, stress level, and activity level can heavily influence how much you actually need.

 

Sleep Quality & Circadian Rhythm 

When it comes to sleep, quality is just as, if not more, important than quantity. Spending nine hours tossing and turning without ever entering deep sleep will not leave you refreshed and ready to go in the morning. What you need is an adequate amount of REM (rapid eye movement) each night. This is one of the deepest sleep phases where you experience your most vivid dreams.

 

Circadian rhythm or individual internal clock controls the sleep cycle. They developed in our ancestors in response to the natural day/night and seasonal cycles of the earth. It’s the reason why humans aren’t innately nocturnal and tend to be active during the day. These modern times can throw off your circadian rhythm. Artificial lighting, days spent working indoors, an unnatural diet, and night shift work may all contribute to a disordered internal clock. A variety of consequences – ranging from mild fatigue and depression to seasonal affective disorder (SAD) to even worse – can result from living with an out of balance circadian rhythm (1).


Even breaking your sleep cycle by frequently getting up to urinate during the night may cause depression (2). However, there are several steps you can take to get high-quality sleep and maintain a balanced circadian rhythm. 

 

Tip 1: Be Careful with Caffeine

Chances are that you consume at least some caffeine almost every day. While coffee is the most obvious culprit, caffeine is also present in many sodas, teas, and chocolate products. It’s no big deal to enjoy a morning java, but try to limit your intake. Even more importantly, avoid consuming caffeine past about mid-morning. The effects of caffeine can last seven hours or more, so it’s important that it’s all out of your system by bedtime. In fact, a 2014 study reinforced what we pretty much already knew, caffeine can significantly disturb your sleep (3).

 

Tip 2: Eat Dinner About 4 Hours Before Bed

You certainly don’t have to grab the early bird buffet special at 4 pm, but neither should you eat dinner at 10 pm and hit the sack one hour later. That’s because your body breaks down carbohydrates, or sugars, over time. You don’t need a sugar spike for energy while you’re sleeping, and an increase in blood glucose can actually cause you to have fitful, shallow sleep. Your best bet is to eat a dinner containing complex carbohydrates, like starch, about four hours before going to sleep. This will allow your body time to breakdown the carbs, giving you adequate energy for your remaining time awake while avoiding the middle of the night glucose spike.

 

Screen Time
Don’t Sleep at the Screen!

 

Tip 3: Limit Your Screen Time

If you fall asleep with a laptop or smartphone, you’re certainly not alone. Still, this type of screen time is a habit worth breaking. Computer monitors, televisions, and phone screens give off blue light, which interferes with the action of melatonin. Melatonin is a hormone that promotes sleepiness and helps you actually get to sleep. Blue light tricks your body into believing it’s still daylight outside and not yet time for sleep. Remember, your body’s systems haven’t caught up with modern technology. Do yourself a favour by discontinuing screen time at least two hours before bed.

 

Tip 4: Make Your Bedroom Sleep Hygienic

Just like you practice oral hygiene by brushing your teeth before bed, you need to observe sleep hygiene for a good night’s sleep. This means dedicating your bedroom to sleep and limiting distractions. Keep it nice and dark, as studies have shown a connection between melatonin levels and more light exposure, and don’t let the temperature get higher than about 21 degrees C– not a problem during the Albertan winters (4). Finally, try to insulate yourself from any unnecessary noise so that you’re not prematurely roused from restful sleep.

 

Tip 5: See Your Functional Medicine Doctor

Dr. Lynne Murfin treats all sorts of sleep disorders and can help discover the cause of your issue. Her training and experience are extensive. While there are many different things that can upset your circadian rhythm, there are also many treatments available, many of them natural.

For example, the stress response (“fight or flight”) has a huge effect on sleep quality, but this can be addressed in a variety of ways. Mind-body exercises guided by Dr. Murfin or her lifestyle educator can help reduce the stress and anxiety, and supplements.

 

Supplements for Sleep

Taking supplements for sleep is another option your functional medicine doctor may recommend. Supplemental B12 taken upon arising in the mornings may “reset” your stress response mechanism. In fact, vitamin B12 shows to have an effect on stress hormones in lab rats (5).

 

Another supplement that has shown promising results is valproic acid. This compound, in low doses, demonstrated an ability to reduce depression and restore circadian rhythm in a patient with an associated disorder (6).

 

Hormones for Sleep

Additionally, the use of hormones under Dr. Murfin’s direction can aid you in getting consistent, good sleep. If you’re not producing enough melatonin, small doses of this hormone could help in reducing your sleep latency, or the time it takes you to fall asleep. Melatonin is vital to the circadian rhythm. A study published in the journal Sleep Science even showed a correlation between low melatonin and the development of dementia in elderly patients (7).

 

Other substances that can have a positive effect include serotonin, gamma-amino butyric acid (GABA), and the female sex hormone progesterone. These compounds all frequently become imbalanced by a number of factors and need correction. For example, progesterone may protect against developing obstructive sleep apnea, a common sleep disorder (8)

 

GABA is a neurotransmitter involved in sleep maintenance. Low amounts of GABA have an association with insomnia, but fortunately, GABA supplements are available (11). Progesterone levels may drop during menopause, but research has shown that hormone therapy can result in better sleep (9).

 

Serotonin also plays its part in sleep, specifically maintenance. This neurotransmitter makes sure that you stay asleep long enough to truly rest. Serotonin has long been recognized to have a role in depression, with low levels contributing to depressive symptoms. It’s now known that serotonin can also directly affect the adrenal glands, crucial components in the stress response (10).

Controlling your stress response is a vital part of getting good sleep.


Consult a Qualified Physician

 

All neurotransmitters and hormonal supplements should be taken under the close monitoring of a qualified physician. Dr. Murfin can assist you in getting the best sleep possible. Lifestyle changes, nutrition support, and supplements may all contain the answers to your difficulties. Just remember – the road to good, and continued health – starts with you.

 

References:

https://www.ncbi.nlm.nih.gov/pubmed/28012610
https://www.ncbi.nlm.nih.gov/pubmed/28129482
https://www.ncbi.nlm.nih.gov/pubmed/25115507
https://www.ncbi.nlm.nih.gov/pubmed/28042611
http://www.jpsbr.org/index_htm_files/JPSBR14RS5036.pdf
https://www.ncbi.nlm.nih.gov/pubmed/28008257
https://www.ncbi.nlm.nih.gov/pubmed/28154742
https://www.ncbi.nlm.nih.gov/pubmed/28103130
https://www.ncbi.nlm.nih.gov/pubmed/25218407
10 https://www.ncbi.nlm.nih.gov/pubmed/8637392
11 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2579978

 

About Dr. Murfin:

Dr. Murfin is wholeheartedly focused on her life’s mission to help people heal and achieve extraordinary outcomes. She believes that health is more than merely the absence of disease. It is a total state of physical, mental, emotional, spiritual, and social wellbeing through the creation of a whole and meaningful life. Dr. Murfin leaves no stone unturned to determine the root cause of illness or imbalance.