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Think Zinc!

Feeling sick? Feeling depressed or anxious? Fertility issues? Do you struggle with acne? Think zinc!  This is a vital mineral that may not be as present in high enough quantities in the foods we eat to meet our body’s needs.  Foods are only as nutritious as the soil they are grown in and with soil health decreasing so are vital nutrients in our foods.  This isn’t a fad mineral that will only be important during the COVID era but is important for us to get optimal amounts all the time.  We will discuss below the primary roles that zinc plays in the body to keep us healthy.

Immune Health

The most important function that zinc plays in the body is supporting immune health. Adequate levels support T cell development and function, in addition to neutrophils and macrophages.  T cells are a type of white blood cell that seeks out and destroys invaders and infected cells in the body. Our body is constantly scouring the body for invaders and is working endlessly to stop them.   Zinc also helps immune cells communicate with each other.  Deficiencies in zinc can increase one’s risk of infection.

Mental Health

Numerous studies support the importance of zinc for mental health.  Zinc plays in important role in reducing depression, anxiety, mood disorders, ADHD, aggression, and impaired memory.  Zinc deficiency has also been found in individuals with Alzheimer’s disease.  Zinc activates hormonal signaling and supports brain functions like appetite, sleep, cognitive function and mood regulation.

Skin Health & Sperm Health

Zinc has anti-inflammatory and antioxidant properties.  Due to this it is an important mineral in helping with treatment of skin conditions such as acne, eczema, and molluscum (very stubborn virus).  Zinc is a popular product in topical diaper creams and sunscreens.  Studies have also supported that adequate levels of zinc correlate with high sperm counts and better sperm health.

Children’s Health

Zinc plays an important role in sensory aspects such as taste and sound.  When a child is a picky eater, poor appetite, prone to eczema, dislikes types of clothing such as jeans, ties, and tags, sensitive to sounds such as vacuuming, and has slow weight gain it may indicate a zinc insufficiency.  Loss of taste is one of those symptoms individuals have been also reporting when testing positive for Covid.  It is important to seek food options first, but if needed zinc supplementation may be recommended.

Foods High in Zinc

  • Oysters
  • Beef
  • Chicken
  • Tofu
  • Pork
  • Nuts and seeds
  • Lentils
  • Oatmeal
  • Mushrooms
  • Yogurt

Remember more doesn’t equal better.  It is important to make sure we are consuming appropriate amounts – think food first then supplementation. To help to fill the gaps our foods do not fill, we may need some additional support to help.  It is also important to remember not all vitamins are created equal and no two people need the exact same thing.

We are here at Venture to help you navigate the confusing world of vitamins and supplements.  We can help you get the appropriate dosage, form, and have blood testing that can help guide us and eliminate guessing!  Ask us how we can help you move better, feel better, and be a better you!

–Melanie Dockter DC, CACCP

References:

  1. http://www.jneuropsychiatry.org/peer-review/the-role-of-zinc-in-mood-disorders.html#:~:text=The%20influence%20of%20nutritional%20element,mood%20%5B70%2D73%5D.
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6010824/

 

What’s Hiding Behind Your Blood Sugar?

You don’t just wake up one day and become diabetic.  In fact, there are virtually no symptoms that you may experience in early stages or in the pre-diabetes stage.  But then one day your annual blood tests come back and your doctor tells you that your Glucose was too high and your Hemoglobin A1C was over 6.4%.  What does that mean?  Where does that come from?  Why wasn’t I warned?  Now what?  All these questions may be going through your head at the time, but what you are about to find out is that there are hidden factors behind medications, diets, the foods we eat, and even hormones that may be contributing to the rise of the diabetic epidemic.  Diabetes does not have to be a progressive disease and can be controlled or even reversed with just a few changes to your lifestyle habits.  Even when you think you are exercising enough and eating the right foods, you may have been misinformed or maybe just “in the dark” about products marketed for weight control.

 Are your medications to blame?

Did you know that statins are known to raise glucose levels?  Statins are a medication used to lower cholesterol.  In fact, on average, statins can increase fasting plasma glucose in non-diabetic statin users by 7 mg/dL, and in diabetics, statins increased glucose levels by 39 mg/dL.1 Statins raise your risk of diabetes by increasing your insulin levels and blood sugar by blocking the liver’s ability to convert the starches you eat into cholesterol.2  Instead, the starches are returned to your blood stream which raises your sugars in the blood.

Statins can more than double your risk of developing diabetes.  Studies show, individuals who used statin drugs longer than two years are more than three times as likely to get the disease.3

Unfortunately, as of 2014 the American Diabetes Association calls for patients with diabetes to be put on a statin to lower the risk of heart disease.  Your doctor may take into account other risk factors to determine which statin would be best for you based on blood pressure, cholesterol, age, etc.  So, if you were not diabetic before going on a statin, how do you know if your diet is to blame or if the medication could have been the contributing factor to your elevated Glucose levels?  There are many ways to reduce risk factors for heart disease, diabetes, and even lowering cholesterol naturally just by changing a few things in your diet and exercise.  Read on to find out more…

 What’s in your drinks?

A simple way to cut out unneeded calories and sugar from the diet is to evaluate your beverage sources.  Many research studies have shown that sugary drinks from soda, fruit juice, sweetened tea, and specialty coffee drinks can increase your risk of developing not just diabetes, but cause weight gain, inflammation, tooth decay and even cancer.   Research shows that adults who routinely consume at least one can of soda or other sugar-sweetened beverages a day are 46 percent more likely to develop elevated blood-sugar levels than people who rarely or never drink cola.4 It’s not just soda that can be a culprit to your daily sugar increase.  Fruit juice can be just as bad.  For example, the average 12-ounce soda contains roughly 35 to 45 grams of sugar. The same amount of orange juice comes in at about 30 grams!  A study done by researchers from Sorbonne Paris Cite University, showed that the consumption of sugary soft drinks — including 100% fruit juice — was “significantly associated with the risk of overall cancer.”5

 Are you consuming additives in your food and drink?

Studies have shown hyperglycemic effects of the common food additives, MSG and aspartame.  Not only can they increase the risk of diabetes, but food additives and artificial sweeteners have been linked to obesity, Alzheimer’s, heart disease, autoimmune disease and even cancer. Animal studies have also shown that dietary MSG induces markers of insulin resistance, a direct cause of type 2 diabetes.6  Aspartame, on the other hand, has been shown to stimulate the rapid release of insulin and leptin, which are hormones that tell the brain when you are satisfied, regulate your metabolism and fat storage.  Leptin is largely responsible for the accuracy of insulin signaling and whether you become insulin resistant.

When reading labels try to avoid processed foods and condiments with:

  • Glutamate
  • Glutamic acid
  • Gelatin
  • Monosodium glutamate
  • Calcium caseinate
  • Textured protein
  • Sodium caseinate
  • Bouillon and broth
  • Natural flavorings
  • Soy protein isolate
  • Hydrolyzed protein

These additives are just to name a few.  You may be more sensitive to additives than you think.  If you are getting headaches, muscle aches, swelling, and/or any allergy type of symptoms after eating certain foods you may want to read the “other ingredient” section of the nutrition label to see if there are any additives in the product.

Understanding Glycemic Load

Different carbohydrates can affect your blood sugar in different ways.  The way food makes your blood sugar rise is dependent on what is called its glycemic index.  The Glycemic Index is based on a scale from 0-100, the lower the number the slower the food makes your blood sugar rise.    However, the glycemic index does not take into account the carbohydrates contained in the food.  Therefore, the glycemic load is a calculation using the glycemic index of the food and the amount of carbohydrates.  Using the glycemic load can give you a better idea of the quality of the food.  Again, the lower the number the better it is.

A low glycemic load diet is not as restrictive as you may think.  Researching lists of low glycemic load foods is available on the web however, here are some vegetables and fruits to consider with the lowest carbohydrate content:

  • Asparagus
  • Avocado
  • Broccoli
  • Carrots
  • Brussel Sprouts
  • Cauliflower
  • Celery
  • Cucumber
  • Kale
  • Lettuce
  • Mushrooms
  • Onions
  •  Peppers (any)
  • Tomato
  • Cantaloupe
  • Strawberries
  • Watermelon

 Are you testing enough?

The best way to know where you are at is to monitor your blood tests.  You can test the Glucose every day but this value will fluctuate.   You should also be testing your Hemoglobin A1C as well.  If you note any trends of the numbers keep going up then you’ll need to take a closer look at your lifestyle choices.  Significant improvements can be seen in just a few weeks!  It is also advisable to do a urinalysis every 6 months if you are over 30.  A comprehensive blood test with a hair tissue mineral analysis should be done initially and repeated once a year to monitor other metabolic factors in the blood to include kidney function, liver function, digestion and other areas that may need improved and or optimized for your health overall.

Deficiencies can be corrected easily with proper supplementation.  Diabetics should be on common vitamins such as Vitamin C, Fish Oil, Magnesium, and Vitamin E.  Other nutrients to consider would be Niacin, Vanadium, Chromium Picolinate or whatever else is indicated by your comprehensive testing.  Dosages of vitamins and minerals depend largely on the individual and can change over time depending on improvements noted when retesting of blood work is performed.  Stop guessing at what is causing your numbers to go up.  Get on a precise plan tailored to exactly what you need.

We are able to help you with any nutritional concerns you may have.  We perform comprehensive blood testing and provide a report on how you can start to implement changes to feel better.  Ask us for more details on how we can help you be your best.

–Melanie Dockter DC CACCP

 

References

  1. Sukhija, Rishi, et al. “Effect of Statins on Fasting Plasma Glucose in Diabetic and Nondiabetic Patients.” Journal of Investigative Medicine : the Official Publication of the American Federation for Clinical Research, U.S. National Library of Medicine, Mar. 2009, www.ncbi.nlm.nih.gov/pubmed/19188844.
  2. “Are Statin Drugs Linked to Diabetes and Muscle Damage?” com, articles.mercola.com/sites/articles/archive/2011/11/28/are-statin-drugs-harmful-to-health.aspx.
  3. Sandoiu, Ana. “Statins May Double the Risk of Type 2 Diabetes.” Medical News Today, MediLexicon International, 26 June 2019, www.medicalnewstoday.com/articles/325567.php.
  4. “Sugary Drinks May Raise Diabetes Risk.” The Washington Post, WP Company, 19 Nov. 2016, www.washingtonpost.com/national/health-science/study-ties-sugary-drinks-to-an-increased-risk-of-pre-diabetes/2016/11/18/94e8ddb0-ac1e-11e6-8b45-f8e493f06fcd_story.html?noredirect=on&utm_term=.882566254ea0.
  5. Taylor, Chloe. “Drinking Fruit Juice May Raise Cancer Risk, Study Claims.” CNBC, CNBC, 11 July 2019, www.cnbc.com/2019/07/11/drinking-fruit-juice-may-raise-cancer-risk-study-claims.html.
  6. Collison, Kate S, et al. “Effect of Dietary Monosodium Glutamate on HFCS-Induced Hepatic Steatosis: Expression Profiles in the Liver and Visceral Fat.” Obesity (Silver Spring, Md.), U.S. National Library of Medicine, June 2010, www.ncbi.nlm.nih.gov/pubmed/20111022.

 

Start Loving your Veggies!

Eating vegetables is crucial for ideal health and wellness.  Vegetables provide so many vitamins and minerals that they are a must for EVERY meal.  Even though everyone knows we should eat our vegetables, many do not.  Below are a few tips on how to enjoy vegetables yourself and also get your children to start loving vegetables!

It is important to remember that it takes three to four tries of a food before you may start liking something you originally did not enjoy before.  Let’s focus on the dreaded green vegetable as these are often the ones most people avoid or think they do not like.

 

1.) Pick one of the vegetables below to try – least bitter ones are often easier to begin with.

Least Bitter:

Peas

Green Beans

Spinach

Asparagus

Broccoli

Brussel Spouts

Swiss Chard

Most Bitter:

Dandelion Greens

Radicchio

Kale

Collard Greens

 

2.) Pick a Compliment to add to your vegetable choice above. These will help cover up the “vegetable flavor”.

Spice:

Crushed Red Pepper

Smoked Paprika

Chopped garlic

Cumin

Ginger

Black Pepper

 Sour:

Lemon Juice

Vinegar: Rice, Cider, Wine

Fermented Vegetables – Sauerkraut, Kimchi

Salty:

Mustard

Salt

Capers

Anchovies

Olives

Feta cheese

 

3.) Pick an ingredient that helps balance out the bitterness. The goals is to add a little of the sweet or fat below.

Sweet:

Maple Syrup

Honey

Wine

Mirin

Oranges

Berries

Cooked Onions

Fat:

Bacon

Tahini

Avocado

Butters

Almonds

Olive Oil, Coconut Oil

 

4.) Pick a Method to Prepare the Ingredients.

    1. Raw
    2. Steam – Approximately 3 minutes
    3. Sauté – approximately 10 minutes
    4. Braise – 15-45 Minutes – Slow Cook until tender but still firm – This technique works well with the more bitter vegetables to minimize the bitterness.
    5. Roast/Bake – This is a great way to make Kale Chips, roast root vegetables, and help bring out the sweetness in vegetables.

 

5.) Play around with different food combinations and give them a try! If you don’t like them the first time, try preparing a different way.

Some of our family’s favorite food combinations are:

    1. Swiss Chard, oil, onions, and lemon juice
    2. Broccoli, balsamic vinegar, and olive oil
    3. Spinach or Brussel Sprouts with bacon and onions.

Check out a video we created about 3 Easy, Green Meals at our home for a few different options.

VIDEO

We will give our kids various things they can do to help us with when preparing of meals.  We have found they like to try foods they had a hand in creating.  It instills valuable tools they can use when they are older.  We would love to hear your recipes or tips you may have found successful.  We are here at Venture to help you move better, feel better, and be a better you!

  • Melanie Dockter DC CACCP

Immune Boosters – What actually Works!

Are you confused yet on what information is fact and what is myth regarding Covid-19?  We are bombarded with daily updates, emails, notifications, and social media and it all is overwhelming and hard to determine what to believe.  There is much that is unknown and much speculation when it comes to the novel coronavirus (COVID-19).  What we do know is if you are a senior or someone with significant health conditions, you are at a greater risk for complications.  A common factor in individuals expressing more serious complications is a weakened immune system. What can we do to help strengthen the immune system?  Feed the body healthy foods and/or supplement with vitamin C, vitamin E, vitamin D and beta-carotene (vitamin A) to fill the gaps not met by a healthy diet.  It is important to always talk to a professional before taking any supplements as some may be contraindicated for you.  It is also important to know if you are taking the correct dose.  More does not always mean better!

Many immune cells require antioxidants, including vitamin C, E and A (beta-carotene), to create free radicals to kill viruses and microbes.  When immune cells do not get enough antioxidants, they are unable to protect themselves from the free radicals they produce and in turn are damaged and become less effective or immunosuppressed.

Your first defense is to choose a healthy lifestyle.  Every part of your body functions better, including your immune system when you follow these healthy strategies:

  • Don’t Smoke
  • Eat a diet high in fruits and vegetables – Eat a COLORFUL diet
  • Exercise regularly
  • Maintain a healthy weight
  • Get adequate sleep
  • Minimize stress
  • You have now heard this 1,000,000,000 times – Wash hands frequently and maintain good hygiene
  • Drink alcohol in moderation

Vitamin C:

Vitamin C is a water-soluble vitamin that naturally occurs in some foods, especially fruits and vegetables.  As we get older and our immune function declines and we require more vitamin C per day.  In 2017 a study review published in the Journal Nutrients by Anitra Carr and Silvia Maggini, focused on lung infections, vitamin C, and pneumonia stated, “Beneficial effects of vitamin C on recovery have been noted in pneumonia. In elderly people hospitalized because of pneumonia, who were determined to have very low vitamin C levels, administration of vitamin C reduced the respiratory symptom score in the more severe patients. In other pneumonia patients, low-dose vitamin C (250 – 800 mg/day) reduced the hospital stay by 19% compared with no vitamin C supplementation, whereas the higher-dose group (500 – 1600 mg/day) reduced the duration (hospital stay) by 36%. Vitamin C supplementation also showed a positive effect on the normalization of chest X-ray, temperature, and erythrocyte sedimentation rate (a marker of inflammation and infection). Since prophylactic vitamin C administration also appears to decrease the risk of developing more serious respiratory infections, such as pneumonia, it is likely that the low vitamin C levels observed during respiratory infections are both a cause and a consequence of the disease.”

Vitamin D:

Vitamin D is vital for our body to function optimally and reduce expression of disease. In our region supplementation of vitamin D is necessary in most individuals.  There are some people that need to be cautious with vitamin D supplementation.  Vitamin D is fat soluble, and you can accumulate too much in the body if you are not careful.  A vitamin D blood test can determine specific needs. We are able to perform vitamin D testing in the office to insure you are getting the right dose.  In the Journal of Infectious Diseases in 2010 the researchers determined vitamin D affects cells with the help of cathelicidin. Cathelicidin is a virus-killing secretion that punctures holes in the viral and/or bacterial cell membranes assisting to destroy the invader and preventing infection.  The respiratory tract is lined with immune cells that have vitamin D receptors. When vitamin D attaches to these immune cells they can improve immunity and increase secretions of cathelicidin.

Other antioxidants:

Vitamin A, zinc, selenium, and vitamin E are also shown to be important in immune function.  Vitamin A and E are fat soluble, and individuals can reach toxic levels.  It is important prior to taking these vitamins to talk to your doctor to get the proper dosage and get a high-quality form. Individuals expressing deficiencies in vitamins and trace minerals are known to have decreased immune function.

It is important to understand that you should be obtaining your vitamins and minerals primarily from food and not relying on only supplementation.  If your diet consists primarily of junk food, high sugar and highly processed, you will be creating lowered immunity and decreased function.  Seek out foods that are located around the perimeter of the store, limiting dairy and processed meats.  Not all vitamins are created equal and I cannot stress enough the importance of getting high-quality vitamins that your body can absorb.  Lastly, it is important to know just because a supplement was recommended to someone you know it may not be recommended for you.  Make sure you talk to a medical professional who has additional knowledge in this area to determine what is best for you! We are here at Venture to help educate you and empower you to be your healthiest self!

 

–Melanie Dockter DC CAACP

What the Heck are Macros?

Simple changes make for long-lasting results in anything we do and when one is talking about diet the same is true.  Focusing on how many proteins, carbohydrates, and fats one is consuming can help you get started making healthy, balanced choices. The first thing I would recommend utilizing right away is a free app called, MyFitnessPal.  This is a great resource that can help reduce the headache of logging your food in a journal and manually counting calories.  Many of us think we are eating enough calories and picking the right foods, but when you put pen to paper you may find a different result.

So what are macros?  Simply stated, macronutrients are the main nutrients, protein, fat, and carbohydrates, that are needed to keep our bodies moving.  They provide energy and support basic bodily functions.  No matter how you are currently eating, you are technically eating a macro diet, though your choices and amounts may not be ideal.  Following your macros encourages a better understanding of the basic food groups and creates a greater balance in eating.

Macronutrient #1: Carbohydrates

Carbohydrates are our most basic energy source.  Our body breaks down carbs into glucose, the most efficient form of energy, and uses it to power our body daily.  When one thinks of carbohydrates they typically think of rice, pasta and breads.  It is important to realize that carbs also include fruits and vegetables.  If you are feeling fatigued, constipated, craving carbs, or are having trouble concentrating you may need more.  Your activity level or fitness goals are also important when determining how many carbohydrates one may need to sustain the energy required daily.

Macronutrient #2: Protein

With the documentary Game Changers hitting Netflix I have recently received more questions on how one can eat only plant-based protein and still gain muscle.  This is challenging to do.  Meat is not bad, and one can still be healthy when consuming meat-based protein.  There are of course choices that are better than others.  Protein is a necessary component to build muscles and organs, form enzymes, and repair tissue.  We must get protein from an outside source as this is the only macronutrient our body cannot form on its own from a different macronutrient such as carbohydrates or fat.  The first sign you are not getting enough protein is fatigue and muscle loss.  Remember that muscle weighs more than fat so if you are seeing the scale decrease it isn’t always a good sign.  Try to get away from weighing yourself on a scale as this can be a poor indicator of one’s health.  If we are not getting enough protein from an outside source our body will take protein away from our own muscle, hair, skin, and nails.  Foods that are high in protein are meat, seafood, dairy, poultry, eggs, and legumes.  There can be too much of a good thing and over consuming protein can have undesirable effects as cramping and constipation.

Macronutrient #3: Fat

Please do not fear fat!  Fat is the most energy-dense macronutrient, so our body turns to it as a source of fuel if there aren’t enough carbs available.  The Keto diet, which focuses on consuming high fats and low carbs, has many hopping on the bandwagon and changing the way they are eating without completely understanding the problems that can occur when skewing the macro balance in this fashion.  Not all individuals are alike and there is not a one size fits all diet either.  Men and women have different needs.  Certain health conditions need different nutrients.   Without understanding all aspects of a diet, you may create more issues and negatively impact your health.  I recommend balanced eating versus eating a “trending diet” without consulting your health profession prior to see if it would be a good fit for you.  Fat is necessary to absorb vitamins such as A, D, E, & K.  It is also an essential part of our cell membranes, hormones, and our body needs it to function.  Cooking oils, such as olive, coconut, avocado, and grapeseed are great fat options.  Food sources such as eggs, nuts, seeds, poultry, meat, fish, and avocado also serve as great options.  If you are not feeling full after eating you may need more healthy fats in your diet.  Indigestion, constipation, and diarrhea can all point to a high fat diet that isn’t properly balanced.

What do I need?

Again, everyone is different.  Genetics, activity level, gender, and health status all play a role in finding the right distribution of macros.  A rule of thumb for most is 40-60% of your meal focuses on carbohydrates, 20-30% on proteins, and 15-30% on fats.  The use of an app like MyFitnessPal can remove the guesswork from eating.  Noting what you ate, how much you ate, and how you felt can pain a clear picture. Of course, it is important to consult a health professional who is knowledgeable in nutrition so they may provide recommendations and tailor an eating plan to fit your needs. Trust your body and listen to what it is telling you.  It is important to strike a healthy balance in everything we do.  We are here at Venture to help you move better, feel better, and be a better you.  We can help you understand what you may need and can provide options to keep you healthy before a health issue arises.  Please let us know if we can help!

–Melanie Dockter DC CACCP

 

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Phone: (701) 730-3867
Email: info@venturechiro.com

3252 51st St S, Ste A
Fargo, ND 58104-7901

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