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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/

 

Could Melatonin Help Prevent Against COVID?

Is it possible that a vitamin or hormone can reduce the effects of Covid-19? As researchers and scientists scramble to find a link and solution to this novel virus, interesting links are exposed.  No one holds the “key” to eradicating this virus at this point, but what continues to be true is that a healthy lifestyle, exercise, a healthy immune system, increased vitamin D, and a well-rounded, healthful diet are protective.  Little in life, especially with one’s health, is simple and there is NEVER a one size fits all approach.  It is important to work with trusted health providers, be cautious of what you read or hear from social media, and also understand that what may work for a family member, friend or neighbor may not be safe for you, even if it is a vitamin or hormone!

To be clear: there is currently nothing definitive in the science showing that melatonin can protect against the most serious effects of COVID-19. But there are indications that melatonin may reduce the severity of the disease, and the overblown immune response and subsequent severe damage to the lungs that is present in the virus’ most critically ill patients.

Melatonin is produced naturally in the body and is known as a sleep facilitator.  Many do not realize that melatonin is a hormone and not a vitamin or mineral.  It is not a sedative, but instead helps to regulate sleep by its influence over the body’s sleep-wakes cycles and biological clock. Melatonin is produces by the pineal gland in the brain.  The brain receives cues from the eye regarding the light and dark signals from the retina.  The pineal glad is then signaled to increase its production of the hormone in response to darkness.

Like most hormones it follows the circadian rhythm.  The circadian rhythm is a natural, internal process that regulates sleep-wake cycles and repeats every 24 hours.  Melatonin increases in production in response to darkness and is suppressed by exposure to light. This is one of the key reasons why your bedroom should be absent of light and the calm down period before bed is important.  Light exposure can be so detrimental to your sleep and health.  Melatonin levels begin to rise around 9 p.m. and peak during the night and begin to fall in the morning.

It is best to rely on your body to produce melatonin on its own, but some turn to melatonin in supplement form as a sleep aid.  Most melatonin comes in 3 mg doses and it is important to know that you may not need that much.  More of something may not be a good thing.  Some individuals report vivid dreams and do not like the effects they experience.  It is important to know the manufacture and their practices before you just snag a bottle from the shelf.  It is important that there are no other ingredients included and it meets label claims.  A reputable company is a MUST when one purchases supplements. You would never purchase food from a grocery store that was rotten or buy only half an apple.  This is what you may be purchasing if you don’t research and chose your supplements wisely. We have a high quality Melatonin supplement available in the office or through our online store if interested.

One of the best practices to ensure you are producing your own melatonin is to go to bed and wake up at the same time every day, even on the weekends, so you may regulate your internal clock. Other behavioral modifications that can lead to improved sleep include:

  • Exercise regularly
  • Eat meals at the same time
  • Use the bedroom for sleep (NO TV or electronics)
  • Go to bed when sleepy and avoid fighting through your body’s signal to stay up later.
  • Skip the news, social media, and other sources that may cause worry and anxiety.
  • Avoid the use of devices such as phones, tablets and laptops before bedtime
  • Make sure the room is dark – dim your alarm clock or turn off unnecessary lights.

In a recent study, published in Life Sciences, summarizes the “possible beneficial effects of melatonin as adjuvant use in COVID-19 in anti-inflammation, anti-oxidation, immune response regulation has been repeatedly demonstrated in respiratory disorder models induced by infections and associated complications.  Although the direct evidence of melatonin application in COVID-19 is unclear, both its use in experimental animal models and in studies on humans has continuously documented its efficacy and safety and its use by COVID-19 patients predictably would be highly beneficial.”

Short-term use of melatonin seems to work well and be safe, but there are only a few studies that focus on long term use.  Working with a sleep specialist may be beneficial to learn more about your specific issues, provide insight and learn valuable tips, and answer your concerns.  Sleep is important and essential for every human.  Zen Sleep Consulting is a great resource in Fargo to check out.  Annie Schlecht can work with adults or children improve the quality of their sleep.

We realize at Venture we cannot do it all and working with professionals in our community is valuable and provides better outcomes for our patients.  We are always happy to help connect you to those in our community to improve your overall health and well-being.  Now, turn off your device and go to sleep!

— Melanie Dockter DC CACCP

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7102583/pdf/main.pdf

https://www.zensleepconsulting.com/

What if you get sick?

As life as we know starts to settle into its “new” normal and businesses begin to re-open there is a possibility that we or someone we know may get sick.  So, what do you do if you get sick?  Focus on your nutrition and staying active. These are the two best insurance policies you can give to your body.

First, focus on your nutrition.  It is important to nourish yourself with healthy staples and fill in the gaps with supplements, as needed.  As discussed in previous blogs, individuals getting healthy amounts of vitamin A, C, and D are better equipped to fight illness and recover faster.

  • Drink lots of fluids. If you have any respiratory symptoms focus on hot drinks that can aid in breaking up mucus in your lungs.  Adding lemon can give an extra boost of vitamin C.  Kombucha and teas are great options to soothe the lungs and boost immunity.
  • Add immune supporting whole foods to your diet, such as fruits and vegetables that are packed with vitamins and minerals such as vitamin C and A. Fill your plate with those foods.  Also, focus on lean proteins and plant-based proteins, such as quinoa, lentils, beans, chia seeds, chlorella/spirulina, nuts and seeds help to build and repair tissues. Lastly, zinc and omega-3s are immune-supporting additions.  You can consume Omega-3s from cold-water fish or supplements if fish is not palatable for you.  Zinc can be found in legumes, seeds, nuts, eggs, shellfish, and meats.  Zinc is found in cells throughout the body.  It is needed for the body’s defensive/immune system to work function properly.
  • Smoothies for Snacks. Smoothies are a great mid-day snack and can be very nutritious and satisfying.  You can add chia seeds, greens, nut butters, yogurt, and fruits. Smoothies are a great way to feed my kids foods like spinach without them knowing.
  • Sip on Bone Broth. Bone broth is rich in nutrients and minerals. You may easily make yourself or there are various brands that you may purchase.  We buy ours at Costco.  We replace water with bone broth often when cooking/boiling foods such as rice and pastas.  Benefits of bone broth help to heal and seal your gut, protect your joints, keep collagen strong, boost your immune system, and help increase bone strength.

Secondly, movement is life and staying active can help keep you healthy and recover faster.  You can still work out when you are sick, but you want to follow a few guidelines to determine if movement or rest is desirable.  Opt for lower-intensity workouts like walking, jogging, and yoga. If you are coughing, exercise at home to prevent spreading of the illness.

Low intensity exercise is okay if your symptoms are limited to:

  • Sore throat
  • Coughing
  • Runny or congested nose

Signs you shouldn’t exercise:

  • Fever
  • Vomiting, nausea, or diarrhea
  • Worsening “above the neck” symptoms
  • Enlarged lymph nodes
  • Elevated heart rate
  • Fatigue and weakness

Listen to your body, be gentle, and feed it healthy and satisfying foods.  It is normal to get sick and can be a sign of a healthy immune system when it responds appropriately to the illness.  By eating healthy and staying active you can support your immune system and shorten the duration of our symptoms so you may get back to doing what you love.  Do you struggle to workout or know what exercises are best for you?  Venture Fitness offers small group and yoga classes in a small group setting to help you reach your fitness goals.  Small group classes focus on weight training, cardio, and flexibility training.  Classes are suitable for all ages, sizes, and fitness levels.  We are here at Venture to help you feel better, move 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

Vitamin D: The key to a long & healthy life!

Vitamin D is also known as the “sunshine vitamin”.  It is a fat-soluble vitamin that is vital for optimal function.  It is found in very few foods, added to other foods, and is readily available in supplement form.  Vitamin D is an important player in absorption of calcium in the gut and is needed for bone growth and remodeling.  Without sufficient vitamin D the bones can become brittle, immune function lowered, and individuals may not be able to control inflammation.  Ideally, we strive to have vitamin D levels in the blood to be above 50ng/mL.

There are numerous studies that support that lower vitamin D levels increase risk of disease.

– A review of 73 cohort studies and 850k people published in 2014 found that adults with lower levels of vitamin D had a 35% increased risk of death from heart disease, 14% greater likelihood of death from cancer and all-cause mortality risk increase of 35% (Chowdhury 2014)

– People with the lowest vitamin D levels had a 90% greater risk of all-cause mortality compared to the highest vitamin D levels (Garland 2014)

– Participants with vitamin D levels below 30 nmol/L were 2.6 times more likely to die compared to those with levels greater than 125 nmol/L (Dudenkov 2018)

The sun is our best source for vitamin D.  We must be directly exposed to the sun for our body to make vitamin D.  Cloudy days, shade, and darker skin will reduce the amount of vitamin D you can make.  You can imagine in our region it is very difficult to obtain adequate vitamin D from the sun to reach the ideal levels, so we must seek out alternative forms.  Supplementation can help us achieve the ideal levels and a blood test can be a great start to know where we begin.  Though difficult, vitamin D levels can reach toxic levels by taking too much supplemental vitamin D.  If you are uncertain where your vitamin D levels are, we can help.  We can order a blood test and provide guidance on the proper amount of supplementation necessary to reach the ideal range so our body can function at its best.

Don’t wait until you have a disease to act.  We can help you understand what and how much your body may need to feel its best.  Please let us 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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