The Lindner Chiropractic & Nutrition Center
The Lindner Chiropractic & Nutrition Center
Helping you achieve your wellness goals.
Helping you achieve your wellness goals.
Nutritional Fun Facts: Dr. Lindner uses Metagenics & Designs For Health products as his nutraceuticals.
Nutritional Fun Facts: Dr. Lindner uses Metagenics & Designs For Health products as his nutraceuticals.
1) If you're taking Cholesterol medication, speak to Dr. Lindner about the nutrient depletions associated with statin drugs, especially Co Q10!!
2) If you a female on the oral contraceptive lets determine if you're depleted in B6, B9, B12. All of which can raise your homocysteine levels. (this explains the strokes, and heart attacks associated with them)
3) If you have been on antibiotics, lets figure out f you need pre or pro-biotics to offset the damage from killing all the bacteria in your colon.
4) If you're on diabetic medications like metformin, lets discuss B6, B9, B12 depletions with you.
5) If you're a female with cervical dysplasia, lets assess your folic acid levels. Research shows an improvement in several months of therapy.
6) If you taking an A.C.E. inhibitor and are losing your ability to taste, It could be a zinc depletion.
7) If you have a red face (rosacea) it could be a food allergy, yeast, or skin mites.
8) Cold sores could be a selenium depletion.
9) Herpes- Lysine, vitamin C, flavonoid depletion.
10) Cracking at the corners of lips can be yeast or B vitamin deficiency.
11) Enlarged tonsils- can be food allergies, Vitamin A/C/Zinc depletions.
12) Acne can be from too little Omega 3's , Vitamin A or Zinc.
13) Rough bumpy chicken skin on back of arms can mean deficiency in Omega 3's, B vitamins, or decreased Vitamin A.
14) Psoriasis can be an issue with nickel or bromide.
15) Corkscrew hair- Vitamin C deficiency
16) Dry, brittle stiff hair can be a zinc deficiency.
17) Brittle finger nails- iron issues
18) White spots on nails can be zinc issues.
19) Muscle cramps- Vitamin d, magnesium issues.
20) If you burping, having gas, and have acid reflux in your throat, it may be hypochlorhydria (too little acids ) and you're treating it as too much acids.
21) Every fat cell you have is releasing inflammatory cytokines like TNF-alpha or NFK beta. These can promote heart disease, diabetes, atherosclerosis and more.
22) If you're male and waist is 40 or over, and female waist over 35 inches, or your waist hip ratio is higher than normal, this can lead to cardiovascular risks. Measure at your belly button all the way around / hips at widest portion all the way around. If the difference is greater that 1.0 for males or 0.8 for females, we need to talk about a healthier way to eat.
23) Metabolic syndrome or syndrome X is if you have any 3 of these : 1) abdominal obesity >40 inches males , > 35 inches females 2) triglycerides > 150 mg/dl 3) HDL < 40 males or < 50 in females 4) Blood pressure greater than 130/85 5) Blood glucose > 100 mg/dl
24) Insulin resistance is the pre-cursor to metabolic syndrome- it's associated with high blood pressure, fatty liver, sleep apnea, impotence, gout, kidney stones, strokes, atherosclerosis.
25) To lose weight, 85 % of it is nutrition while 15% is exercise. Dr. Lindner can help you develop an easy to follow plan that incorporates all the major food groups. You can lose 1-2 pounds a week. We will help you meet your goals. Not only for weight, but for wellness!
26) If you using antacids, you can be causing yourself to become anemic. This can deplete B12, and cause anemia, and nerve related symptoms.
27) Did you know that your muscle aches can be coming from your cholesterol medications?
28) Did you know that obesity can cause osteoporosis?
29) Did you know wild fish has more anti-inflammatory properties than farmed organic fish?
30) Did you know there is a difference between free-range chickens, and cage free?
31) Try Almond milk over cows milk, you will be surprised how good it is.
32) Make sure when you buy nuts, they are organic. They are usually heavily sprayed otherwise.
33) When you get your annual blood work, always ask your Doctor for the 25-OH test for your vitamin D.
34) Most people are deficient in magnesium, selenium, Vitamin D, and manganese.
35) When you crave sweets, this could mean your lacking vitamin C.
36) Kale -- provides healthy prostate support*
- Spinach -- helps support your cardiovascular and immune systems*
- Carrot -- assists optimal vision and cholesterol level*
- Radish -- supports your digestive, respiratory, and nervous systems*
- Celery -- provides you with skeletal and nervous system support*
- Apricot -- promotes your respiratory and immune systems*
- Blackberry -- helps support your digestive and immune systems*
- Cranberry -- supports your urinary tract and cardiovascular system*
- Grape -- promotes healthy circulation and cholesterol level*
- Pineapple -- provides healthy respiratory and digestive support*
- Natural beta-carotene -- healthy vision and immune system support*
- Vitamin C -- promotes tissue growth and repair, and healthy gums*
- Vitamin D3 -- supports heart, bone, vascular and immune system health*
- Vitamin E -- helps support your muscular system*
- Selenium -- bolsters your healthy immune system*
- L-cysteine -- supports your immune and respiratory systems*
- Lutein -- helps promote your healthy vision*
- Lycopene -- supports your immune system*
- Red wine proanthocyanidins -- provides cardiovascular support*
37) In this large study of nearly 50,000 men, researchers found men who drank six cups of coffee a day had a 60 percent lower risk of lethal prostate cancer, while those who drank three cups a day had a 30 percent lower risk. The benefits were thought to come from the non-caffeine components of coffee, which include multiple nutrients and flavonoid antioxidants.
Other studies, too, have shown a lower cancer risk among coffee drinkers. For instance, a Japanese study found that those who drank coffee daily, or close to it, had about half the risk of hepatocellular carcinoma (HCC), a type of liver cancer, than people who never drank coffee. Other research has also linked coffee with lower rates of:
- Type 2 diabetes
- Parkinson's disease
- Heart rhythm problems
38) Food Matters asked seven experts a simple question:“What foods do you avoid?” Here are some of their eye-opening responses:
An endocrinologist won’t go near canned tomatoes -- the cans are lined with a resin containing BPA, and tomatoes are especially dangerous because their acid breaks the BPA down in dangerous amounts.
Conventional cattle are fed grain, corn and soy to make them fat, even though studies show that grass-fed beef is higher in important vitamins, minerals and heart-healthy, anti-inflammatory fats.
Perfluorooctanoic acid (PFOA) lines microwave popcorn bags, and when they are heated the compound, which has been linked to infertility, leaches onto the food.
Non-organic potatoes are heavily sprayed with herbicides, pesticides and fungicides -- many potato growers don’t eat the potatoes they sell, but instead they grow their own separate plots without all the chemicals.
Farmed salmon are stuffed into pens and fed chicken feathers and pellets. A scientific study on fish contamination showed high levels of carcinogens such as DDT and PCBs.
Dairy cows are fed growth hormones to maximize milk production, which results in increased incidence of udder infection and pus in the milk.
Apples are heavily and frequently doused with pesticides -- pesticides that have been linked to Parkinson’s.
39) Processed meats, such as hot dogs, deli meats, bacon, and pepperoni contain dangerous compounds, which put them squarely on the list of foods to avoid or eliminate entirely. These compounds include:
- Heterocyclic amines (HCAs): a potent carcinogen, which is created when meat or fish is cooked at high temperatures.
- Sodium nitrite: a commonly used preservative and antimicrobial agent that also adds color and flavor to processed and cured meats.
- Polycyclic Aromatic Hydrocarbons (PAHs): Many processed meats are smoked as part of the curing process, which causes PAHs to form.
- Advanced Glycation End Products (AGEs): When food is cooked at high temperatures—including when it is pasteurized or sterilized—it increases the formation of AGEs in your food. AGEs build up in your body over time leading to oxidative stress, inflammation and an increased risk of heartdisease, diabetes and kidney disease
40) To help you build and maintain a healthy body year-round, below is a list of some of the best "super foods" to incorporate into your daily diet and recipes.
11 Super Foods to Put on Your Grocery List
1.) Greek Yogurt
The vitamin D benefits you consume from just one cup of yogurt a day can reduce your risk of getting a cold. When looking for a yogurt to buy, look for live and active cultures on the label as some research has shown these may work to trigger the immune system to help ward off diseases.
These live active cultures (also known as probiotics) are the healthy bacteria that protect and line your intestinal tract to keep it clear of disease-causing germs and improve your immune response by increasing the white blood cell count in the body.
Remember, 70 percent of your immune system is located in your digestive system. This means that if your gut is overrun with bad bacteria, there's a good chance your immune system will not be functioning at its best. Eating probiotic-rich foods like yogurt can help keep your digestive system functioning at its peak.
Look for plain Greek yogurt, as opposed to flavored varieties, as you'll avoid excess sugar and sweeteners.
2.) Sweet Potatoes
Not only do they taste good, but sweet potatoes are gaining a lot of attention for their nutritional health benefits including high fiber content. Eating one sweet potato with the skin on is equivalent to the amount of fiber in a half cup of oatmeal, resulting in fewer bouts of constipation and reducing the risks of diverticulosis and colon and rectal cancers.
This dark orange member of the vegetable family is also a rich source of vitamin A (beta carotene). The amount of antioxidant beta-carotene found in sweet potatoes wipes out potentially damaging free radicals, works to slow down the aging process and in some studies has been shown to reduce the risk of certain types of cancers.
Despite the fact they are made up of 90 percent water, these fungi are packed with immune-bolstering punch. With the mineral selenium, antioxidants and the B vitamins riboflavin and niacin, research has shown that mushrooms can aid in a variety of important immune functions such as suppressing both breast and prostate cancers and decreasing the size of tumors.
In a CNN Health article, Clare Hasler, Ph.D., a well-known expert in functional foods and executive director of the Robert Mondavi Institute for Wine and Food Science at the University of California, Davis, pointed out that mushrooms offer a healthy helping of the blood-pressure-lowering mineral potassium.
"Most people might be surprised to learn that while orange juice is touted as one of the highest potassium foods, one medium Portobello mushroom actually has more potassium," said Hasler. "And five white button mushrooms have more potassium than an orange."
Although virtually all mushrooms are good for your immune system, shitake mushrooms appear particularly beneficial. An active compound in shitakes called lentinan has been found to boost the immune system. In fact, studies have found this compound to be even more effective than prescription drugs for treating flu and other viruses, and it may improve the immune systems of people with HIV.
The bottom line is although they may not look attractive, these fungi are full of healthy nutrients that strengthen your immune system.
Almonds are another excellent source of riboflavin and niacin B vitamins but in addition contain 50 percent of the daily recommended amount of vitamin E that works to elevate your immune system.
And if you've had a stress-filled day, just a handful of these nuts or 1/4 cup has been shown to lessen the effects of stress. Also the rich amount of antioxidants found in almonds is comparable to those found in several fruits and vegetables. Researchers at Tufts University discovered that a handful of almonds equals the amount of antioxidants as a serving of cooked broccoli!
Since almonds are considered a low-glycemic food, they may also contribute to improved blood sugar levels after eating a high-carbohydrate meal.
Proper blood sugar levels help reduce the risk of heart disease.
Another study revealed that almonds play a key role in keeping cholesterol levels in check by reducing LDL -- otherwise known as "bad" -- cholesterol, similar to the effects of using a cholesterol-lowering medication.
5.) Green Tea
Drinking a cup of green tea not only produces soothing effects on the body but also several health benefits due to its rich antioxidants. One of its powerful antioxidant flavonoids called epigallocatechin (EGCG) has been linked to anti-inflammatory effects, acting as a line of defense for the body and protecting it from the common cold and flu.
In your body, flavonoids act as powerful antioxidants that neutralize damage from free radicals. They're known to:
- Help protect your blood vessels from rupture or leakage
- Enhance the power of vitamin C
- Protect your cells from oxygen damage
- Prevent excessive inflammation in your body
Studies have also found an association between consuming green tea and a reduced risk for several cancers including skin, breast, lung, colon, esophageal, and bladder.
Drinking green tea is also good for your heart. According to one Chinese study published in the Archives of Internal Medicine, there was a 46-65 percent reduction in hypertension risk in regular consumers of green tea, compared to non-consumers of tea.
Plant-derived antioxidants abundant in green tea, particularly catechins, have been found to have stronger disease-fighting properties than vitamins C and E, play a significant role in reducing the risk of heart disease by blocking the oxidation of LDL (bad) cholesterol, increasing HDL (good) cholesterol and improving artery function.
6.) Wild Salmon
The American Heart Association calls salmon a heart-healthy food, rich in omega-3 fats, and recommends eating it twice a week, especially for those at risk of cardiovascular disease. In a study of heart failure participants
reported by the American Heart Association it was discovered that after one year of receiving omega-3 supplements, heart patients showed a 10.4 percent increase in heart function, compared with a 5 percent decrease among those taking placebo.
Other research has revealed that omega-3 fatty acids like those found in wild salmon decrease arrhythmia, triglyceride levels and slow the rate of plaque buildup. If you need more reasons to start eating salmon you can choose from one of the following: it's low in calories, contains a lot of protein, is a good source of iron and is very low in saturated fat.
When shopping for your salmon be sure to pick out wild salmon over farm-raised for health and safety reasons. Studies have shown that wild salmon contains more of the healthy omega 3s than farm-raised salmon. Farm raised salmon, on the other hand, accumulates more cancer-causing PCBs and dioxins -- in some cases up to 16 times more -- than in wild salmon.
7.) Spinach and Broccoli
Winter marks the peak season for broccoli and other cruciferous vegetables. You can easily add these staple vegetables to your salads, rice, soup or side dishes. Broccoli is loaded with a myriad of healthy antioxidants including vitamins A, C, E and K, strong anti-cancer agents and glucosinolates that work to stimulate the body's immune system. All of these nutrients work together in harmony to keep your body and immune system working at its peak level.
Popeye the Sailor Man had the right idea by eating his spinach, too, to stay big and strong and now research is showing that he could have also reaped the benefits of healthier hair follicles from its abundance of vitamins A and C, which produce an oily substance called sebum that acts as a built-in natural hair conditioner.
This superfood also contains folate, a nutrient that plays a key role in generating new cells, repairing DNA and producing red blood cells. Folate also works at fighting depression and keeping your brain in a youthful state by slowing down the effects of aging.
8.) Grapefruit and Oranges
Fill your body with vitamin C and protect yourself from cold and flu season by having a grapefruit with your breakfast. This nutrient-dense fruit is packed with flavonoids and natural chemical compounds that have been found to increase the activation of the immune system.
If grapefruit is too tart for your taste buds then pick up a bag of oranges or tangerines to optimize your immunity, or if you're in the midst of fighting off a cold, possibly shorten its duration with these vitamin C-enriched foods.
One important thing to keep in mind is that your body isn't able to store vitamin C, so you need to replenish it every day with healthy citrus fruits and vegetables.
Citrus fruits also offer your body a great source of fiber to help move things along the digestive tract. They have even been shown to reduce cholesterol levels in the blood and lower the risks of certain types of cancer.
9.) Berry-Oxidants -- Blue, Elder and Acai
Out of all the fruit families, blueberries rank the highest in antioxidants, protecting against damage caused by free radicals that may lead to dangerous health conditions such as blood vessel disease and some cancers. A few blueberries go a long way -- just one cup supplies you with 14 percent of the recommended dose of daily fiber and almost a quarter of the recommended daily intake of vitamin C.
These wonder berries are also responsible for slowing down the normal aging process while warding off age-related diseases such as arthritis, diabetes, cancer, and heart disease. They may also reverse some effects of brain-aging diseases such as Alzheimer's and Parkinson's disease by helping improve memory and concentration.
A relative of the blueberry, the acai berry (native to Central and South America) has been stirring up antioxidant activity of its own with research showing it may help prevent diseases resulting from oxidative stress such as heart disease and cancer.
The richly colored elderberry, native to North America, grows on trees referred to as "the medicine chest." It boasts anti-viral capabilities and an abundant source of flavonoids (quercetin and anthocyanins) that work in sync with its anti-inflammatory and antioxidant properties, fending off viruses and activating immune cells. One of the components of elderberries, lectins, has been proven in laboratory tests to stop the reproduction of 10 different strains of the flu virus.
This strong-smelling food will not only temporarily keep romance at bay, but also infections, colon and stomach cancers and bacteria, fungal and parasitic infections.
Often touted as a miracle food, garlic contains powerful antioxidants that battle foreign invaders from the body such as H. pylori, bacteria associated with certain ulcers and stomach cancers. Its immunity-building properties provide your body built-in anti-tumor and antioxidant properties that forge a wall against daily wear and tear on the body.
11.) Immune-Boosting Supplements
Fresh whole fruits and veggies are among your best sources of immunity-building nutrients, but you can also help fortify your immune system health with high-quality supportive supplements, such as:
- Immune Support Packets: An all-encompassing comprehensive arsenal of immune-supportive herbs and nutrients to help build a strong immune defense. Immune Support Packets may:
- Provide antibacterial and antiviral support
- Support white blood cell production (the body's army)
- Support lymphocyte production, including natural killer (NK) cells, T cells, B cells
- Support cytokine synthesis, such as interleukin-10
- Raise glutathione levels (antioxidant involved in regulating the body's immune response)
- Prevent pulmonary infections including respiratory tract infection
- Reduce age-related decline in the immune system
- Protect cell membranes from potential pathogens
- Support healthy function of the thymus gland
Probiotic Synergy™ 60 BIO-tract Probiosphers. Regular consumption of probiotics may improve immune response and mucin production, as well as alleviate symptoms associated with diarrhea, constipation, dysbiosis, bacterial infections, and yeast overgrowth.
With probiotics, it's all about survival. Probiotic organisms must survive three critical barriers to be of benefit -- the manufacturing process, time on the shelf, and most importantly, survive transit through the acidic environment of your stomach. Probiotic Synergy™ is formulated to handle all of the above, presented in moisture-resistant BIO-tract Probiospheres® that enhance stability and the ultimate delivery of probiotic organisms to the intestinal tract.
Allicillin™: Allicillin™ is the first ever commercially available garlic supplement containing significant levels of ajoene and diithins, the most active compounds formed from garlic.
Since the discovery and identification of ajoene and diithins, there have been many studies that have demonstrated their related health benefits, which may include
- Anti-tumorigenic and Anti-mutagenic
- Anti-thrombotic and Anti-platelet
C-reactive protein (CRP) is a special type of protein produced by the liver. When your body experiences systemic inflammation, levels of this protein go up. During inflammation, a natural response, your body's white blood cells protect you from foreign substances such as bacteria and viruses.
However, over time inflammation can lodge in your muscles, joints and tissues and is a leading cause of many diseases, including atherosclerosis (fatty build-up in the arteries' lining), heart disease, heart attack and stroke.
If you have several risk factors for heart disease, such as being a smoker, overweight or inactive, the American Heart Association says a CRP test can help predict your heart attack or stroke risk.
Many researchers and doctors now believe that CRP may be as important as -- or more important than -- cholesterol levels in determining risk of heart disease.
CRP May be Best Predictor Yet
Research into the link between CRP and heart disease seems to favor CRP over any other heart disease indicator. Highlights include:
- The Physician's Health Study, which involved 18,000 healthy physicians, found that those with elevated CRP levels had three times the risk of heart attack than those with non-elevated levels.
- People with CRP levels in the upper third had double the risk of heart attack than those with levels in the lower third, according to the American Heart Association.
- The Harvard Women's Health Study found that a CRP test was more accurate than cholesterol in predicting heart problems. In fact, CRP was the strongest risk predictor of 12 different markers of inflammation, after three years.It was found that women with the highest CRP levels were over four times as likely to have died from coronary disease or had a non-fatal heart attack or stroke. They were also more likely to have needed a heart procedure such as angioplasty or bypass surgery than women with the lowest levels.
- Other studies have found that people with higher CRP levels who are undergoing angioplasty have an increased risk that the artery will close after it is opened.
The C-Reactive Protein Blood Test: Should You Check Yours?
The American Heart Association says that if your risk of heart disease is low, a CRP test isn't immediately warranted. However, if you have several risk factors for heart disease, the CRP test can help to predict a heart attack or stroke, as well as help you determine whether further treatment is needed.
Risk factors that may increase your risk of heart disease include:
- Having had a heart attack or stroke in the past
- A family history of heart disease
- Smoking cigarettes
- Elevated total and LDL (bad) cholesterol levels
- Low HDL cholesterol level
- Being overweight or obese
- High blood pressure or uncontrolled diabetes
- Leading a sedentary lifestyle
- Being male or a post-menopausal woman
If you fall into this category, a CRP blood test can be done. Some insurance companies do cover it, and it can even be done right along with a cholesterol test. Generally, the CRP test results are as follows:
- If your CRP level is high, eating healthy, exercising and not smoking can help bring it to a normal level.
- A CRP level under 1.0 milligrams per liter of blood means you have a low risk for cardiovascular disease.
- A level of 1.0 to 2.9 milligrams means your risk is intermediate.
- A level of more than 3.0 milligrams means you are at a high risk.
If Your CRP is Elevated ...
In the event that you take the test and find your levels are intermediate or high, the steps to remedying it are the same as those you would use to ward off heart disease. In short, making healthy lifestyle changes is essential and include:
- Quitting smoking and drinking less alcohol
- Eating a healthy diet with lots of fruits and vegetables
- Exercising regularly
- Maintaining a healthy weight
- Controlling diabetes and/or high blood pressure
More CRP Information
If you'd like to know more about the CRP blood test, check out these sites:
- The Cleveland Clinic Heart and Vascular Institute
- Lab Tests Online: A public resource on clinical lab testing.
The American Heart Association: Inflammation, Heart Disease and Stroke: The Role of Inflammation
Heart Disease Risk and C-Reactive Protein
The Cleveland Clinic Heart and Vascular Institute
WebMD: C-Reactive Protein Testing for Heart Disease
41) Although magnesium may not be at the top of the list of minerals that first come to your mind as necessary for good health, it is in fact very important to your body and is required to maintain wellness. Magnesium is actually the fourth most abundant mineral in your body, which demonstrates how much your body depends on its presence. More than half of the magnesium found in your body is located in your bones, and the remaining quantity is primarily located in cells of tissues, muscles, organs, and bodily fluids. Like other minerals found in your body, magnesium cannot be produced within the body and therefore must be received through outside sources, such as diet and supplements.
You can find magnesium in spinach, broccoli and certain other foods, but the majority of Americans do not get enough of this healthy mineral from diet alone.
There are multiple benefits to keeping a healthy level of magnesium present in your body, including effective temperature regulation, energy production, transmission of nerve impulses, and the healthy formation of bones and teeth. Like other important vitamins and minerals, magnesium is essential for good health.
Why is Magnesium So Important?
Magnesium is not just responsible for a few of your bodily functions. Rather, it is necessary for more than 300 biochemical reactions in all different parts of your body. Magnesium contains an enzyme that is required to help trigger chemical reactions within bodily functions, which helps in metabolizing proteins, fats, and carbohydrates, along with assisting in the proper function of genes. Another important reason to have healthy levels of magnesium present is due to muscle retention. There are certain fuels that your muscles store in their cells, but without an available supply of magnesium, this storage is not possible.
Magnesium helps to relax your nerves and muscles, build and strengthen your bones, as well as assists with the healthy, smooth circulation of blood flow. Since magnesium is associated with so many diverse actions in your body, having a magnesium deficiency can have a negative impact. So many organs and systems in your body require magnesium in order to function properly including your:
- Cardiovascular system
- Nervous system
- Digestive system
- Hormone-secreting glands
As mentioned, your muscles are also affected by magnesium. Your liver is also a vital organ that requires magnesium to metabolize. With all of these vital organs and systems requiring magnesium to operate, maintaining a healthy balance of the magnesium mineral is essential to proper growth and overall health.
How to Know if You Need More Magnesium
Since it is so important to keep healthy levels of magnesium in your system, knowing the symptoms of a magnesium deficiency is imperative. As there are multiple systems affected, the symptoms for a magnesium deficiency are just as diverse. Some of the symptoms include:
- Muscle weakness, cramps, twitches
- Lack of appetite
- Weakening of bone structures
- Imbalanced blood sugar levels
- Elevated fats in the bloodstream
An additional magnesium deficiency “clue” for some people can be the "difficulty in phasing out background noise."
Magnesium deficiencies can also have very negative effects on your heart muscle. The resulting symptoms associated with your heart include:
- Irregular contraction
- Increased heart rate
If you are experiencing some of these symptoms, you may want to consult your healthcare practitioner for information on whether or not a magnesium deficiency may be the cause.
How to Increase Your Magnesium Intake
There are different ways that you can increase the amount of magnesium that you consume. As stated earlier, your body cannot naturally produce magnesium because it is a mineral; therefore, you must receive it from outside sources. There are certain foods that are known to be high in magnesium levels, which is one way that you can be certain you are consuming the needed mineral. Some of these foods include:
- Cooked turnip greens
- Steamed broccoli
- Flax seeds
- Raw celery
- Ripe tomato
- Almonds and cashew nuts
There are many more foods that contain high levels of magnesium, and you can determine which ones work best for you by discussing your magnesium intake with your healthcare provider.
However, keep in mind that the majority of Americans are not getting enough magnesium in their daily diets. As many as 68 percent of Americans do not consume the daily recommended amount of magnesium, according to a government study, and 19 percent do not consume even half of it.
Even the National Institutes of Health Office of Dietary Supplements (ODS) points out that:
"For many people, dietary intake may not be high enough to promote an optimal magnesium status, which may be protective against disorders such as cardiovascular disease and immune dysfunction."
With that in mind, another way to increase your intake of magnesium is through supplementation. You can purchase magnesium as a dietary supplement in two different forms. One form is chelated, and the other is non-chelated. Chelated magnesium means that the magnesium molecule is joined with another molecule, which is normally a form of amino acids, which serve as foundations for proteins. Names of these supplements that are widely used include:
- Magnesium glycinate
- Magnesium aspartate
- Magnesium taurate
The other form of magnesium that you can purchase, the non-chelated form, involves the magnesium being attached to an organic acid or a fatty acid. These forms include magnesium sulfate, magnesium oxide, and magnesium carbonate.
For determining which form of magnesium would best suit your bodily needs, discuss these options with your healthcare practitioner. For instance, two chelated magnesium products -- Magnesium Glycinate Chelate and Magnesium Malate Chelate -- provide magnesium in highly absorbable forms that are well-tolerated and should not cause stomach upset. The former is particularly useful if you have experienced loose stools with magnesium supplementation in the past, as due to the very stable chelate formed between two glycine molecules and each magnesium ion via a patented process, this product should not cause such symptoms.
True chelates are not only absorbed better than magnesium salts, but they are retained better in body tissue such as bone, and better tolerated. Also, the ligands the minerals are chelated to are important as the chelated compound will remain chelated throughout your gut and into your bloodstream. Mineral salts from non-true chelates break apart far sooner, usually in your stomach, leaving your body with the extra compound to deal with. Ionic minerals interfere with the absorption of other minerals including phosphorus and iron whereas chelated minerals do not.
Your health care practitioner should be able to explain the differences in the magnesium supplements available, as well as recommend the option most suited for your needs.
Your Medications Could Lower Your Magnesium Levels
Certain medications, including diuretics, antibiotics and birth control pills, may impact your magnesium levels.
There are many medicines that affect your levels of magnesium as well. Some of these medicines include thiazide diuretics and loop diuretics that are used to lower blood pressure, and antibiotics, including neomycin, tetracycline, erythromycin, sulfamathoxazole, and sulfonamides. Other medications that can affect magnesium levels are birth control pills, warfarin, and cyclosporine. If you take prescription medication, ask your healthcare provider or pharmacist if they could be causing a deficiency of magnesium in your body, along with the associated side effects.
Numerous Health Conditions Associated with Magnesium
There is a long list of health conditions that can be improved with proper magnesium levels. Some of the conditions that magnesium can help prevent include:
- Heart attack
- Congestive heart failure
Other negative health conditions associated with a lack of magnesium include but are not limited to coronary heart disease, glaucoma, epilepsy, hypertension, inflammatory bowel disease, migraines, and multiple sclerosis.
One recent study published in Magnesium Research even found that, in magnesium-deficient people, taking a magnesium supplement not only increased magnesium levels but also reduced levels of C- reactive protein (CRP). CRP is a special type of protein produced by your liver. When your body experiences systemic inflammation, levels of this protein go up. Many researchers and doctors now believe that CRP may be as important as -- or more important than -- cholesterol levels in determining risk of heart disease. The researchers noted:
"The findings show that many individuals have a low magnesium status associated with increased chronic inflammatory stress that could be alleviated by increased magnesium intake."
Current Issues and Misconceptions about Magnesium: Does it Help Your Heart, Blood Pressure and Diabetes?
Magnesium and its relation to potassium and blood pressure has been a debated issue within the medical field; however, there have been studies that have shown the positive relationship between healthy magnesium levels and healthy blood pressure levels. Green vegetables and foods high in magnesium are also typically high in levels of potassium and calcium, and are low in sodium and fat. Because of this, it can be difficult at times to evaluate the independent effect of magnesium on blood pressure and other health conditions because it can simply be hard to eliminate other nutritional factors.
However, new scientific evidence by Dietary Approaches to Stop Hypertension (DASH) is strong in proving that diets containing plentiful amounts of magnesium are very effective in individuals working to modify their hypertension. This group also suggests that even people with “prehypertension” who want to avoid developing full-blown high blood pressure should also make sure they eat a magnesium-rich diet.
Magnesium also decreases the chance of developing diabetes in older women. The Iowa Women’s Health Study followed a group of women beginning in 1986, and the study determined that the risk is lowered based solely on the dietary intake of whole grains, dietary fiber, and magnesium. Also, several studies have tested the option of using supplemental magnesium for controlling type 2 diabetes. This study concluded that the participants who received the magnesium supplement had higher blood levels of magnesium and had improved control of their diabetes.
Another common topic of discussion around magnesium deals with its relation to cardiovascular disease. Some studies have shown that having higher blood levels of magnesium can lower your risk of having coronary heart disease as well as reduce your risk of having a stroke. These studies recommend consuming healthy amounts of magnesium to benefit your entire cardiovascular system. These findings are also leading to new research on how magnesium levels may be associated with cardiovascular disease.
Magnesium has been proven to affect multiple important bodily functions, and your risk for certain unhealthy conditions could be significantly lowered by maintaining healthy levels of this pertinent mineral. Whether you simply want to relieve muscle aches, PMS symptoms, digestive irregularities, or address more serious issues such as diabetes and hypertension control, your healthcare professional can give you more information on how you can achieve healthy levels of the magnesium mineral through both dietary and supplement options.
National Institutes of Health, Office of Dietary Supplements: Magnesium
World’s Healthiest Foods: Magnesium
Magnesium Research December 2010 Dec: 158- 68.
42) A fish swam into a wall and said, “Dam!”
Increased amounts of the omega-3 fatty acid docosahexaenoic acid or DHA (dietary or supplemental) was shown to significantly improve “the anthropometric and lipid parameters in obese children following dietary physical intervention,” according to a recent study. In other words, increased consumption of this valuable fatty acid, which is found in fish oil, hadbeneficial effects on weight distribution and serum blood lipid markers in obese children.
Source: Possible effect of DHA intake on body weight reduction and lipid metabolism in obese children.
43) One benefit of having arthritis: You often get complimented on your age by being told, "You're too young to have arthritis." Carnosine is a dipepeptide composed of the amino acids alanine and histidine and occurs naturally in meats. It accumulates preferentially in muscle, brain, eyes and nervous tissue and can act as a powerful antioxidant. Together with its anti-glycation and brain-protective properties it is viewed as an anti-aging nutrient.
In models of arthritis, carnosine therapy was shown to improve various parameters of the disease including inflammatory markers and arthritic scores.
Source: Pharmacological influence on processes of adjuvant arthritis: Effect of the combination of an antioxidant active substance with methotrexate
44) Going for gold.
In models of inflammatory bowel disease, curcumin, the golden extract from turmeric, was shown to attenuate a variety of disease markers including inflammatory and neutrophil infiltration indicators. Curcumin also displayed histological or tissue improvements as well.
Source:Aminoguanidine and curcumin attenuated tumor necrosis factor (TNF)-α-induced oxidative stress, colitis and hepatotoxicity in mice.
45) Who's there?
Heart to hear you, speak louder.
A recent study determined that those participants that ingested the highest supplemental and dietary amounts of calcium had the same rates of coronary arterial calcification (CAC) as those study subjects who consumed the lowest levels.
This directly refutes recent studies that reported that supplemental calcium consumption increases rates of CAC, a relative indicator of atherosclerosis and eventually ischemic heart disease.
Source: Calcium intake is not associated with increased coronary artery calcification: the Framingham Study