By Dr Orly Zuker, Chiropractor
(B.Appl.Sci: Comp Med, Masters: Clin Chiro, B.Nursing, Webster Certified)
There are a multitude of health related products on the market today, claiming that they can cure, cleanse, detox, regain health, grow nails, regrow hair, change, fix or revitalise, it is easy for consumers to become confused and often misled. Using common sense is important when it comes to choosing the best products for your health (and the cheaper is not usually best option), becoming educated and doing your own research is essential and having guidance from a trained health professional is always a good idea. A general rule of thumb... Avoid basic web searches and product/ company websites as they often have minimal credibility as they are trying to sell a product.
Physiology (body function) is a complicated processes and unless we study a health science degree, certificate or diploma, it is difficult to make sense of the intricate workings of the human body. However, the more we understand and learn about our body, the better choices we will be able to make regarding our health.
When it comes to nutrition, food is our body’s primary energy, of which minerals, vitamins, antioxidants and healthy fats are all essential for biochemical balance and optimal cell function. The body produces small quantities of minerals that are referred to as non-essential minerals, whereas the majority must come from our diet and are referred to as essential minerals. Furthermore, minerals may be classified as macro (major and required in large amounts) or micro (minor or required in trace amounts).
Over the years it has become apparent in science and healthcare that minerals are essential to optimal health expression. Minerals are involved in all body functions including immunity, nervous system function and in growth and repair. Mineral insufficiencies or excesses may lead to different disease processes that might include; Wilson’s disease (excessive copper), hypothyroidism (insufficient iodine), anaemia (insufficient iron), Addison’s disease (excessive potassium, insufficient sodium & excessive magnesium) and osteomalacia/ osteoporosis/ rickets (calcium deficiency).
It is not just humans that require adequate daily intake of nutrients. Animal and plant kingdoms also rely heavily on having an ecological balance which essentially follows a cycle of soil to plant, to animal/ human. When it comes to nutrient quality, farming practices today have few government policies and requirements when it comes to soil replenishment. What this means for consumers is that the farming of our fresh produce is generally lacking from anywhere between 70-80 vital minerals that we require for health. As a result, nutritional supplementation may be necessary for many individuals.
EXERCISE AND MINERAL LOSS
When we exercise and perspire we lose minerals through our pores. Replacing lost water and electrolytes (minerals) after exercise is important for health and performance. Dehydration can have detrimental effects on a person's well being, causing symptoms such as muscle fatigue, cramping and spasm, physical exhaustion and shock, as well as putting stress on the cardiovascular system. In some instances simple rehydration with filtered water will do the trick and in extreme circumstances electrolyte replenishment may also be necessary via intravenous (IV) methods.
Traditionally we have seen athletes replacing lost minerals with electrolyte replacement/ supplementation or by eating fruits and vegetables (sometimes even courtside!) and more recently with drinks such as Powerade and Gatorade. Sports drinks such as Gatorade & Powerade do contain the appropriate electrolytes for proper rehydration, HOWEVER are also packed full of colourings, flavouring, additives and sweeteners that are not so desirable for health and wellbeing. Vitamin Water & Nutrient Water also contain electrolytes and minerals, however are much like ‘lolly water’, full of fructose and glucose that do not benefit the pancreas or liver function.
In an attempt to lead a healthy lifestyle, we must continue to look to nature for the best options. Yes! Fruits and vegetables are the answer! Coconut is a good place to start… The coconut has many health properties, making it the BEST sports drink available. Coconut water or juice has had much publicity in recent times, with sports science studies suggesting that consuming coconut water is an effective means of rehydrating as well as replenishing lost electrolytes during and after exercise. Other benefits include that it is pure with no preservatives or additives, is naturally sugar free and has a gentle taste. Source coconut water harvest from Thailand as the liquid extracted is far smoother and sweeter than South Pacific coconuts.
Coconut water is now readily available at most supermarkets and health-food stores. The coconut is harvested and its juice extracted from young green coconuts. The juice naturally provides many essential vitamins and minerals including; vitamin C, B1, B2 and vitamin B6, calcium, magnesium, potassium and sodium. Interestingly, the electrolytes contained in coconut water are biologically the same as blood and during WW2 were used for emergency transfusions in wounded soldiers. Known as the "fluid of life", just one cup (250ml) of coconut water provides the body with 46 calories, 9 grams of carbohydrates (6 from sugar and 3 from fibre) and 2 grams of protein. Coconut water beats artificial sports drinks hands down!
CHILDHOOD & MINERAL INTAKE
Childhood is a time of rapid growth and development and as a result children have a greater appetite and a greater demand for nutrients. When it comes to healthy eating though the reality is that children can be fussy and many parents are often busy, finding it challenging to prepare healthy balanced meals each day. Keeping in mind that minerals are vital to growth and development, care does need to be taken in nourishing our children and offering them healthy snacks and meals.
Many products are available on the market that are natural nutrient sources, and others, including cereals and dairy products can be fortified with minerals. Remember, the best way to consume minerals is from fresh fruits and vegetables, dairy, nuts and meat produce.
In addition, children do become bored very easily with their diet, so as parents or carers we have to do our best to vary our child’s menu with healthy and creative meal options. Have them help in the kitchen and garden too so that there is an element of effort and excitement on their behalf. Kids love being in the kitchen and love seeing where their food grows!
WOMEN’S HEALTH, PREGNANCY & LACTATION
During pregnancy and lactation the body has greater demand for minerals (such as calcium), vitamins (such as vitamin D), healthy fats, water and rest. Vitamin B6, B12, C, D, E and folic acid (VIT B9) are all essential, as well as omega fats (fish oil), iron, magnesium and calcium.
Taking care of yourself during pregnancy is imperative as it is time of rapid growth and change for both the woman and baby. Inadequate stores of vitamins, minerals and healthy fats may lead to problems such as; hypertension/ pre-eclampsia, anaemia, constipation and dystocia (difficult labour) and the foetus may experience; congenital malformations, prematurity and abnormal growth and development. Taking a high quality nutritional supplement during pregnancy will assist you in avoiding many of the above mentioned symptoms or ailments. High quality brands such as Metagenics and Fit-Bioceuticals manufacture practitioner strength products that are superior to the heavily marketed products that we see advertised (that are manufactured by pharmaceutical companies).
During menstruation, some woman may require iron supplementation due to heavy periods and endometriosis. In addition, magnesium, potassium, calcium and evening primrose oil may be helpful in preventing and coping with menstrual cramps and discomfort.
7 TOP MINERALS
All body systems rely heavily on a perfect mineral balance. The skeletal system (bone and its connective tissues) alone utilises minerals such as; magnesium, sodium, calcium, fluoride, phosphate and potassium. These must all be sourced from our diets.
Being careful and aware of the quality and source of these minerals is important. For instance the fluoride found in Australian tap water originates from industrial bi-products (biohazard waste) rather than from elemental or pure mineral sources. Research suggests that fluoride in small amounts in the diet (not in our waterways) can help prevent dental caries and strengthen teeth and bones, however long term intake or ingestion in high doses has been known to lead to a number of adverse side-affects, including; dental disease, fluoride specific bone disease, cancers, bone fractures, infertility, kidney stones and thyroid dysfunction.
There are well over 80 minerals that exist today that play a role in health and well being in humans, plants and animals. Here are 7 top minerals (in no particular order) that everyone should know about and be ingesting through diet or supplementation (unless there is a medical reason why it should be avoided).
1. Silica
Silica (silicon) is a mineral that is essential for connective tissue (tendons, ligaments and collagen) and skeletal growth. Studies suggest that this chalky, gel-like substance is useful in treating hair loss, nail brittleness, eczema and psoriasis of the skin. Some independent studies (by Hubner)have found that using Silicea for a six month period can increase hair thickness by 13% as well as reducing nail brittleness by 127%.
Various brands exist, however a colloidal form is better absorbed (bio-available) than a non-colloidal option. The brand ‘Hubner’ is a great choice and is 100% natural with no preservatives or additives. This is through available from your local health shop.
2. Calcium
Calcium has attracted much attention in regards to bone health, however physiologically it is involved in far more than just bone and teeth health. Calcium also plays a role in nerve function, muscle contraction and oxygen transport in the blood.
It is important to know that calcium levels can become decreased in the body when a person has excessive protein intake, regular caffeine intake and if they smoke. In addition, if calcium is to be absorbed for bone health we must also have regular sun exposure as vitamin D co-exists with calcium. If your vitamin D levels are low, companies such as Fit-Bioceuticals and Innate Choice make easily absorbed (bio-available) vitamin D3 drops that give 1000iu dose per drop. These may be purchased through your local practitioner; Chiropractor, Naturopath or integrative GP.
3. Potassium
When people think of potassium they generally think of bananas as they are one of nature’s richest sources of potassium. Potassium is involved in water balance/ kidney function, as well as heart and skeletal muscle function. Inadequate daily potassium can cause general muscle fatigue, weakness, insomnia and irregular heart beat. On the other hand if we have too much potassium, dehydration and shock can result, causing the kidneys to shut down. The key is a balanced and healthy diet where you source potassium from a variety of sources. Ie. Banana, Broccoli, Tomatoes, Potatoes (with the skin on) and legumes such as lentils.
4. Iron
Iron is a fundamental mineral for well being as it is needed for oxygen transport throughout the body. Iron deficiency or anaemia commonly causes symptoms such as brittle nails, fatigue, paleness, breathlessness and hair loss. A helpful hint: Iron is absorbed better when eaten with or taken alongside vitamin C. To avoid constipation, avoid iron supplements that contain; ferrous gluconate and ferrous sulphate.
5. Zinc
Zinc is a mineral that is involved in immunity, genetics (cell replication and gene expression) and metabolism. It is necessary for tissue repair and wound healing, as well as digestion and pancreatic-insulin function. Inadequacy of zinc may lead to brittle nails, poor immunity, hair loss, impaired skeletal growth, reduced appetite, hair loss, skin conditions (such as eczema). In a nut shell, zinc is very important! You can source zinc from such foods as; oysters, beef, pork, lamb and legumes.
6. Magnesium
Magnesium is a mineral that plays a central role in muscle, nerve, kidney and digestive function. Magnesium is absorbed via the intestines and transported through blood to the cells and tissues. Levels can be affected by such things as alcoholism, crohn’s disease, vomiting and diarrhoea, and if depleted can cause muscle cramping, tightness, spasm and dysfunction, headache, depression, tremors of the hands.
It is not easy to obtain magnesium from our diet, especially if symptoms of deficiency have already obvious. In a situation like this, practitioner strength supplementation may be required as prescribed by your chosen health care practitioner. High potency brands you can trust include Metagenics/ Ethical Nutrients, Eagle and Fit-Bioceuticals.
7. Sodium
Sodium has been recognised as playing a key role in intercellular fluid balance, muscle function, as well as renal and heart function. High dietary sodium can disrupt kidney and heart performance and increase the risk of heart attack. When using sodium (salt) as a supplement during sport or intense activity, look for pink rock salt (Himalayan salt) and or celtic sea salt, as these both contain over 80 trace minerals and are unrefined and pure.
It is clear that minerals play a significant role in heart, kidney and muscle function, as well as over health and vitality. On your journey of health, your body will thank you if you do your best to take good care of yourself. Always seek answers, educate yourself and do your own research. Avoid being drawn into marketing campaigns and know that your body is a marvellous machine and it knows exactly how to function, heal and repair if it is given the right (or optimal) internal environment. For optimal healthy and vitality, eat a varied diet, have plenty of filtered water each day, have adequate sleep, reduce stress and ensure that you have good posture, a healthy spine and proper nervous system function. Good luck and enjoy your journey of health.
References:
Kontic-Vucinic etal. (2006). Micronutrients in women's reproductive health: II. Minerals and trace elements. Intern J Fertil Wom Med. Vol 56 (3). Pg.116-124.
Heaney, RP. (2002). The Importance of Calcium Intake For Lifelong Skeletal Health. Calcif Tiss Internat. Vol 70 (2). Pg. .*
Soetan, KO. (2010).The importance of mineral elements for humans, domestic animals and plants: A review. Afr Journ Food Sci. Vol 4 (5). Pg.200-222
Singh, R. (2003). Fluid Balance and Exercise Performance. Mal Journ Nut. Vol 9 (1). Pg. 53-74
Adams, W & Bratt, DE. (1992). Young coconut water for home rehydration in children with mild gastroenteritis. Trop Geogr Med. Vol 44 (1-2). Pg. 149-53.
Saat, M etal (2002). Rehydration after exercise with fresh young coconut water, carbohydrate-elextrolyte beverage and plain water. Journ Physiolog Athropol Appl Hum Sci. Pg. 93-104.
Lococo, S & Morelli, S. (1999). Your Supplement Guide… To Vitality, Energy, Health, Wellbeing. Australia: S & I Publishing Pty Ltd.]
Ozsvath, DL. (2009). Fluoride and environmental health: a review. Rev Environ Sci Biotech. Vol 8 (1), Pg. \.]
The small and bright red cranberry is not dissimilar to all other berries having powerful health and healing properties. The cranberry is most famous for assisting in the relief of Urinary Tract Infections (UTI) by acidifying the urine which reduces the effectiveness of bacteria in the urological system. However modern research is suggesting that there may also be benefits when it comes to dental health and hygiene as cranberries may be able to reduce bacterial build up in the mouth.
