July 1st, 2019
We’re so rude! We have such bias against bacterium when they were here first! Without them WE would not even exist. But we are constantly on the warpath against them! For instance...
Using mouthwash destroys bacteria that can contribute to the growth of cavities and other dental diseases. Which sounds great ~ Right?
Unfortunately, that same great tasting mouthwash kills all types of bacteria ~ The Good, The Bad & The Ugly ~ which includes the beneficial ones that you need to help produce Nitric Oxide.
What’s Nitric Oxide?
It’s a naturally occurring gas in your body which may sound like a small thing...but, it's HUGE!
Your ability to produce Nitric Oxide is crucial for your overall health because it allows blood, nutrients and oxygen to travel to every part of your body efficiently and effectively.
How? Well, it’s responsible for vasodilation, which is a big word meaning simply that it relaxes the inner muscles of your blood vessels, causing them to widen and increase circulation.
Through research it’s been proven that mouthwash kills the oral bacteria needed to produce Nitric Oxide for up to a full 12 hours. Of course that causes an overall decrease in Nitric Oxide production and, in some cases, an actual increase in your blood pressure.
These same detrimental effects of mouthwash on Nitric Oxide production possibly contribute to the development of Type-2 Diabetes. One research study showed that people using mouthwash at least twice a day were 65% more likely to develop Type-2 Diabetes than those who never used mouthwash. How?
Because Nitric Oxide also regulates the insulin in your body, which helps your cells utilize the energy obtained from your meal after it’s digested. With lowered Nitric Oxide, insulin simply cannot work properly.
So, if you’d like to sustain your Nitric Oxide production at optimum levels, consider using anti-bacterial mouthwash cautiously.
AND…You can always contact me for Nutritional Consultation! Schedule an Appointment Now
Jeanne Ricks, CHC
4 Reasons NOT to Do Sit-Ups or Crunches!
1. You Cannot Spot Reduce (Only Spot Build)
What the heck does that mean? Everyone wants a nice flat midsection or maybe you even want those 'washboard abs' ~ it may seem logical that doing sit-ups and crunches will help your stubborn tummy fat go away. Nope! Your fat loss just doesn’t work that way. While you can definitely build the muscles of your abs ~ that does nothing to reduce any fat storage sitting up on top of them.
Fat loss can only be accomplished through a sound nutrition program and a comprehensive exercise program like my Centered Eating for Restoration Program.
2. Over-Training Any Single Movement Pattern, Creates Muscle Imbalances
When you perform the same movement over & over again, like sit-ups or crunches, you now set your body up for repetitive stress injuries. These small movements done repeatedly will create muscle imbalances in your torso. Now you have a sub-optimal environment that decreases the function and potential of your body.
3. Increases the Imbalance in Your Abs:Spine Work-Load
There should be one place the abs and spine should not have to flex ~ that is during your fitness program. Consider for a moment that you flex your spine all day long because we typically spend much of the day seated ~ sitting to eat with one’s spine flexed (bent forward); while commuting; sitting at work, etc. The health of your back depends on your ability to balance the work-load, movements and stress that you place on your spine. Sit-ups worsen any imbalance.
4. Sit-ups Produce the Same Force that Creates a Disc Bulge or Disc Herniation
According to Stuart McGill, a Professor of Spine Bio-Mechanics at the University of Waterloo, sit-ups produce the exact same force in the spine that can create disc bulge and disc herniation, two of the most common low back injuries. It’s estimated that 80% of the US population will see a doctor or chiropractor at some point in their life due to back pain!
So, What Should You Consider Doing Instead?
In its place, consider performing planks and leg lifts to strengthen your core. There are countless variations and modification that you can use which are reportedly safer for your spine.
How long should a plank be? What's a realistic standard for those who want core strength and stability but, you have no desire to set records? Glad you asked!
Veteran strength coach Dan John has a firm answer: Two Minutes. He is quoted as saying: “If you can't hold a plank for 120 seconds, you're either a) too over-weight; b) too weak; or c) doing something wrong in your workouts.” A fit, healthy person should expect to be able to do a two-minute plank.
John is also very direct about the value of going beyond 2 minutes: There is None. "Enough is enough," he says. "It's just a plank. More is not better."
McGill concurs with this and in fact adds that through his research he has found that you will get better benefits from planking for three 10-second intervals rather than long holds. “Basically, holding repeated holds of 10 seconds is best for the average person."
Jeanne Ricks, CHC
Spring Flowers bring…
Ahhhh Spring ~ longer days, trees budding, flowers in bloom, birds tweeting, sneezing, sniffling, wheezing, teary eyes, itchy eyes, stuffy nose... Did I describe you? You’re not alone the Asthma and Allergy Foundation of America reports that an estimated one in five of us (roughly 50 million Americans), suffer from allergies at some point. In fact, allergies rank fifth among leading chronic diseases in the United States. 7% of us struggle with skin allergies, and there are 6% of us who are prone to adverse drug reactions that stem from allergies. For dollars and sense of it, allergies cost businesses and the health care system an estimated $14.5 billion annually!
Trees are traditionally the cause of many allergy sufferers' misery. Those lovely warm temperatures mean grasses start flowering earlier. There’s also a little discussed culprit called mold which gets a boost not only from the warmer temps, but also the abundant moisture from snow melt and stagnant puddles. Our southern states get an allergy overlap of pollen from flowering grasses and trees, because they miss out on the freeze which can be such a relief to allergy sufferers.
Commonly, allergists will separate the worst outdoor allergy offenders into 3 main groups: Weeds, Trees and Grasses. You’ll find that in Spring it's the budding trees that are your main culprit for pollen in the air. Ah, aren’t they lovely. When our weather warms Oak, Maple, Cedar and Elm trees send out trillions of microscopic pollen grains leading to the misery of allergy sufferers everywhere.
What can you do???
While some allergies can be severe and will require the attention of your doctor or other health care professional; milder cases, can get some much needed relief through simple home remedies, with relatively little hassle or expense. Even those with bad allergies who use medication may also find at-home remedies helpful for easing their symptoms. So let’s say you’re looking for something simple to help bring relief….
- Wash - allergy sufferers should absolutely wash both face and hands, as soon as you come indoors to avoid bringing pollen into your home. A steaming hot shower can soothe sinuses and clear your nasal passages, even if only temporarily. Showers also offer another benefit for springtime allergy sufferers. A quick rinse after spending time outdoors can help remove allergens from your skin and hair—and prevent them from spreading to clothes, furniture, pillowcases, and other surfaces. Keep your outerwear out of the bedroom so as not to leave irritants on bedding.
- Saline Nasal Sprays deliver sterile saline solution gently and evenly. Saline nasal washings have been used literally for centuries to maintain clear nasal passages. This is an easy way to allow your sinus cavities to drain freely so that allergens, irritants, bacteria, viruses and contaminants can be eliminated. It also clears out sticky, thick mucus and helps reduce nasal congestion by thinning secretions.
3. Neti pots have been studied more extensively, and in certain cases prove more effective, to help with allergy symptoms and other sinus problems, but they are not always a convenient method. This treatment, just like the spray, involves rinsing your nasal cavity with a saline solution, and flushes out allergens (like pollen) and loosens mucus.
Using a Neti pot is fairly simple and whereas you once had to hunt specialty shops to find one, now even the corner drug store carries them. Just fill your pot either with a store bought solution or make your own solution. Tilt your head to one side and pour the solution in one nostril until it flows out of the other. Repeat this process on your opposite side. (Please note: Always use boiled or distilled water only, as unfortunately tap water can introduce potentially dangerous organisms into your system.)
4. Supplements - I’m an herbalist and have been able to assist people with allergies through the assistance of herbs.
There are several herbal supplements—including Eyebright, Goldenseal and Spirulina which have been well studied for allergy relief. There’s also a plant extract of Butterbur, which has been found to reduce airway inflammation and produced what are perhaps the strongest results. In a pair of clinical trials led by a Swiss research team, butterbur tablets eased symptoms just as much as the over-the-counter antihistamines Allegra® and Zyrtec®. In 2003, Dr. Daniel K. Lee and his associates at the University of Dundee found that patients who treated their asthma with inhaled corticosteroids breathed better when they added 25 mg of butterbur twice daily to their treatment regimen.
Bromelain, is an enzyme produced from pineapple stems that is effective for reducing inflammation of all types including in your sinus cavities. It has an important side benefit of improving your digestion ~ a real win-win!
In addition to awareness of environmental allergy stimulants, please remember your first line of defense is fundamental quality nutrition, clean water, rest as well as, external and internal balance.
You, yes YOU are back in the driver’s seat of your health and well-being!
Last but, not least ALWAYS consult your physician or other health professional before implementing ANY supplementation or changes in your health regimen. The information here is just that and not in any way intended as a recommendation.
~Jeanne Ricks, CHC
Seasonal Blues? Have You Considered Camu-camu?
The fertile Amazon region has become a rich resource of plants with amazing medicinal properties. This is why the annual devastation through deforestation taking place there, is always so alarming. The botanical cataloging process will take quite some time and a complete cure for cancer may well be literally growing at our feet, but destroyed before we’re able to save it.
Camu-camu (Myrciaria dubia), also called camocamo and cacari, is one such plant. For centuries its berries have been harvested and utilized for medicinal purposes by Amazonian Indians. There have been no reported side effects from usage and there have been no reports of its interference with the effectiveness of any pharmaceutical drugs.
It’s a relatively small tree which grows alongside rivers in the central and western Amazon basin particularly in Peru. Camu-camu berries are purple, cherry-sized berries. Right-off-the-tree they’re pretty acidic to the palate which is why they are usually sweetened into jams, jellies and juices instead of being eaten raw. What makes it so bitter? Glad you asked!
This little berry has an ultra-high Vitamin C content. How high? 30 to 60 times more than an orange (on an ounce-for-ounce basis). On average, oranges contain around 1,000 ppm of Vitamin C. The Camu berry reportedly has concentrations as high as 50,000 ppm, or about 2 g of Vitamin C per 100 g of fruit. That’s a lotta Vitamin C!
This is why Camu-camu provides excellent nutritional support to assist your brain in optimizing its own mood balancing chemistry. Researchers believe that Vitamin C should be considered an essential part of stress management. Published research suggests that Vitamin C catalyzes the manufacturing Serotonin (the ‘feel good’ hormone) in your brain.
A randomized controlled trial of high dose Vitamin C (as Ascorbic Acid) for reduction of blood pressure, cortisol and subjective responses to psychological stress, was conducted at a German University in 2002. They used 120 college student volunteers, to test the impact that Vitamin C had on the anxiety response, when they were subjected to a stressful situation (namely public speaking). Students, who did not receive the study required daily dosage of 1,000 mg of Vitamin C, had significantly higher levels of blood pressure and cortisol.
The U.S. Recommended Daily Allowance (RDA) of Vitamin C is only 90 mg for men and 75mg for women, which is enough to prevent you from getting Scurvy, but not enough to actually help with depression or anxiety. This is why some psychologists not recommended in addition to the amount found in a multivitamin, a 1,000 mg Vitamin C supplement be used.
Did you know that just moderately low levels of Vitamin C have been linked to depression? A study published in the January 2011 issue of the American Journal of Geriatric Psychiatry found that low levels of Vitamin C were linked with both depression and higher mortality rates among community-dwelling elderly participants aged 65 years and older.
Where can you find Camu-camu? The powdered extract can be found on-line or in health food stores. It’s the perfect time of year to add it to your regimen to also defend against cold & flu season.
You, yes YOU are back in the driver’s seat of your health and moods!
Last but, not least ALWAYS consult your physician or other health professional before implementing ANY supplementation. The information here is not in any way intended as a recommendation.
~Jeanne Ricks, CHC
Coconut Oil ~ What're the Facts?
Okay, so raise your hand if you’ve heard that Coconut Oil is not only good for you but, a MUST for your cardiovascular health!
YOU are NOT Alone ~ A survey found that 72% of Americans rated coconut oil as “healthy". This trend has even attracted celebrity endorsements claiming that the ingredient helped blast away belly fat, curb appetite, strengthen the immune system, prevent heart disease and stave off dementia and Alzheimer’s disease. Coconut oil is popular in several trending diets including ketogenic and Paleo diets.....BUT only 37% of nutrition experts agreed that it's in fact healthy for you!
So Who's RIGHT?!
First off ~ Did you know that the fat content of your body is about 97% saturated and monounsaturated fat? Your body actually needs fat for rebuilding cells and hormone production, AND it can only use what you give it.
Coconut Oil is 100% fat. In fact, a whopping 80-90% of the fat in Coconut Oil is saturated fat. But, did you know that fat is really made up of still smaller molecules called fatty acids? There are several types of saturated fatty acids in Coconut Oil with trace amounts of monounsaturated and polyunsaturated fats. Lauric Acid at 47% is the dominant type of saturated fat in it (with myristic and palmitic acids in smaller amounts which studies show raises harmful LDL levels).
Coconut Oil in Your Diet & Your Health
Unfortunately many of Coconut Oil’s the health claims refer to research using a special formulation of Coconut Oil made of 100% medium-chain triglycerides (MCTs). Please note this is NOT the commercial coconut oil available in your local supermarket.
These MCT's have a shorter chemical structure than other fats, and so are quickly absorbed and used by the body. MCT's do not require bile or pancreatic enzymes for your body to digest them. In your intestine, they diffuse through your intestinal membrane into your bloodstream. Next, they’re transported directly to your liver, which naturally converts MCT's into ketones. Your liver then releases the ketones back into your bloodstream, where they are transported throughout your body available and used for energy. MCT's are not stored as fat. MCT's can even pass the blood-brain barrier to supply your brain with energy. The theory is that this quickly absorbed form promotes satiety (a feeling of satisfied fullness) and prevents fat storage.
But, Coconut oil contains mostly Lauric Acid, which is not an MCT. Nope! Actually, Lauric Acid is absorbed more slowly by your body and metabolized just like any other long-chain fatty acid.
This explains why the health benefits reported from a specially constructed MCT Coconut Oil that contains medium-chain triglycerides other than Lauric Acid simply can’t be applied to the commercial Coconut Oils that you find in your local store. However, it's important to note that Lauric acid is most well-known for its antibacterial, antimicrobial and antiviral properties.
Also, while low rates of cardiovascular disease are indeed found in groups of people who include coconut as part of their native diets (e.g., India, Philippines, Polynesia) as shown in epidemiological studies; it is important to understand that many other characteristics (dietary, lifestyle and lower stress), must be considered as part of that equation. Remember too that the type of coconut they eat is different than that which we use in our typical Western diet. Their natural diet includes foods rich in fiber, fresh fruits, vegetables and fish. Their diet has less processed foods and in sugar. They do not eat processed Coconut Oil the way that we do, but the whole coconut as coconut meat or pressed coconut cream. A literature review on the use of coconut products (oil, milk, flesh, or cream) included 21 observational and clinical studies. 
- The epidemiological studies observed people from Samoa, the Philippines, New Zealand, and New Guinea consuming whole coconut as part of their traditional diets. Overall their diets were similar: coconut flesh and milk, fresh fruit, vegetables and fish. Studies found that those who ate higher amounts of coconut oil had increased beneficial HDL cholesterol levels, but also increased total cholesterol and triglycerides.
- 8 small short-term clinical trials lasting from 5-8 weeks with a range of 9-83 participants were examined with an intervention of a coconut oil diet. When compared with a butter or unsaturated fat (olive or safflower oil) diet, coconut oil raised total cholesterol, HDL, and harmful LDL levels more than unsaturated oils, but not more than butter. Coconut Oil was also found to raise total and LDL cholesterol to a greater or similar degree as other saturated fats like beef fat and palm oil.
- The authors concluded that because of Coconut Oil’s effects on raising blood cholesterol including harmful LDL and in some cases triglycerides, and because its cholesterol-raising effects were comparable to other saturated fats, the oil should not be viewed as a heart-healthy food and should be limited in the diet.
Is Coconut Oil better for you than Hydrogenated Vegetable Oil? YES!
It's important to note that Coconut Oil HAS been shown to improve Lipid Profile (your overall cholesterol balance). Research has further shown that Coconut Oil does have some Cardio-protective effects. Coconut Oil also has been found to bring tremendous benefits in normalizing your insulin & leptin sensitivity. For that reason it may be helpful to those seeking to achieve their weight-loss goals. It also has been found to have anti-inflammatory and analgesic benefits.
In fact, it’s best to avoid Corn oil, Margarine (or any butter substitute), Palm oil, Soybean oil, Canola oil, Cottonseed oil, Sunflower oil, Safflower oil, Peanut oil and "Shortening".
Remember that unlike your traditional ‘Old World’ fats (butter, tallow, lard, olive oil, etc.) these new industrial vegetable oils were virtually non-existent until the early 1900’s. As our diets shifted to fast & fried foods, creating a need for “cheap” fat substitutions grew and new chemical processes were invented.
Vegetable oils are bad for you body because they contain very high levels of polyunsaturated fats (PUFAs) and these are highly unstable. They oxidize easily. These oxidized fats in your body cause inflammation and mutation in your cells. That oxidation has been positively linked to all sorts of issues from cancer, heart disease, endometriosis, PCOS, etc. PUFAs are bad news.
In addition to the unnatural levels of polyunsaturated fats and Omega-6 fatty acids, they contain a load of additives, pesticides, and chemicals involved in processing. Many vegetable oils contain BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene). While these artificial antioxidants keep your food from spoiling as quickly, they have also been shown to produce potential cancer compounds in your body. They’ve also been linked to things like immune system issues, infertility, behavioral problems and liver and kidney damage.
So, when you're considering good healthy fats to include in your diet, some good sources include straight Caprylic Acid Oil for maximum MCT's which convert to ketones far more rapidly, or the more readily available options are Rice Bran Oil, Tea Seed Oil, Avocados, Organic Butter, Raw Nuts (especially Walnuts, Pistachios and Macadamia), and organic animal fats. Oils to consider in moderation, like salad dressings, mayos, and other non-heat foods would be: Walnut Oil, Flaxseed Oil, and Macadamia Nut Oil. Also, use high-quality animal-based omega-3 fat. A good source is Krill Oil.
Last but, not least ALWAYS consult your physician or other health professional before implementing ANY changes in your diet. The information here is not in any way intended as a recommendation.
AND…You can always contact me for Nutritional Consultation! Schedule Your Appointment Now
Jeanne Ricks, CHC
Let’s start here ~ Wheatgrass (triticum aestivum Linn) is mainly used as a concentrated source of nutrients. It is many times richer in chlorophyll and iron than even spinach. In fact, it accounts for about 70% of its chemical composition. Chlorophyll is what gives plants their wonderful green pigment and is found in their photosynthetic cells that convert light energy into ATP and other forms of energy needed for biochemical processes. It’s this chlorophyll, that wheatgrass advocates claim, helps rid your body of toxins, strengthens immunity and improves the micro-flora ecology of your digestive tract.
But, there’s more ~ the protein level in Wheatgrass averages 25% and it contains virtually every vitamin known, along with 20 amino acids, including the 8 that are considered essential for human health. I’m not kidding ~ it contains Vitamins A, B1, 2, 3, 5, 6, 8, and 12; C, E and K, ascorbic acid, dehydrated ascorbic acid, carotene, sulfur, sodium, aluminum, copper, calcium, iodine, phosphorus, magnesium, alkaline earth metal, potassium, selenium, Iron, Zinc, boran and molybdenum. It also contains amino acids such as aspartic acid, threonine, asparagines, glutamine, proline, glycine, arginine, alanine, valine, methionine, isoleucine, leucine, tyrosine, phenylalanine, lysine, histidine, tryptopha.
Come-on ~ admit it you’re more than a little impressed!
The above-ground leafy parts, roots, and rhizome are used to make medicine. According to the American Cancer Society, there are proponents of wheatgrass claim that it can help:
So what’s the proof to back these claims?
There is a fair amount of evidence to support Wheatgrass extract’s role in beneficially supporting your biological functions. In spite of claims that a 30ml (1oz) shot of wheatgrass contains as many nutrients as 1kg (2.2lbs) of your best veggies, research shows that, pound for pound, the nutrient content of Wheatgrass juice is nearly equivalent to that of your common vegetables, like kale and broccoli. Would that I could amaze you with an overwhelming number of peer reviewed, double–blind studies touting its benefits, but truthfully so far, the anecdotal reports far outweigh the actual science. For instance, there are many cancer survivors who swear by Wheatgrass.
One preliminary study in the Journal of Experimental and Clinical Cancer Research, suggests that fermented wheatgrass extract “exerts significant anti-tumor activity.” This study further concludes that the extract requires further evaluation as a candidate for clinical combination drug regimens. An Israeli study of 60 patients with breast cancer concluded that Wheatgrass juice may reduce myelotoxicity and chemotherapy dosage.
Recently published in Alternative Therapies in Health and Medicine, there was a small study conducted at New York University’s Langone Medical Center, involving 24 patients with ulcerative colitis which concluded that those who took a Wheatgrass supplement improved their conditions versus those who took a placebo.
However, proponents of Wheatgrass believe that because chlorophyll and hemoglobin (a protein that carries oxygen throughout your body) are similar in structure; simply taking wheatgrass juice will enhance a person’s hemoglobin production. But there’s little scientific proof to support this claim. A study published in American Society of Clinical Oncology conducted during a period from January 2003 to December 2005, following 400 solid organ cancer patients in the palliative care unit of Netaji Subhash Chandra Bose Cancer Research Institute; concluded that Wheatgrass juice was an effective alternative of blood transfusion with a performance improvement status from 50% to 70% (Karnofsky). The journal Indian Pediatrics reported a study which did show that patients with a form of anemia (thalassemia) required fewer blood transfusions after consuming 3½ ounces of Wheatgrass daily, but this could be through its support of other biologic functions. Likewise, there is no evidence to suggest that wheatgrass helps prevent high blood pressure, tooth decay, infection or anemia.
So, while it absolutely contributes towards your recommended daily intake of 5 servings of fruits and veggies ~ sorry, that single shot of Wheatgrass does NOT count as 1 of your 5 for the day.Best Health,
~Jeanne Ricks, CHC
Identity Theft vs. Nutrient Theft
Sure we’ve all heard the discouraging reports about Identity Theft. Some 15 million residents in the US have their identities used fraudulently each year with financial losses totaling upwards of $50 billion. In fact, the Bureau of Justice places the number as high as approximately 7% of all citizens over the age of 16, have their identities misused with each instance resulting in approximately $3,500 in losses.
Grim indeed BUT, a staggering 85% of Americans are suffering from Nutrient Theft daily!
So you’ve loaded up your plate with a variety of brightly colored, organic, farm-fresh veggies, nibbled on raw organic nuts or seeds, had a serving of farm-raised salmon, 8 glasses of filtered water, and complimented all this with a wonderful multi-vitamin, Omega-3 oil, and topped it all off with some additional Vitamin C and D3 ~ yet your body absorbs less than a quarter of all of this nutritional goodness! What’s going on? Who is stealing all the positive benefits that you've earned through all of your good behavior?
Who is the Villain? One word ~ Absorption!
Serving-up the right foods and dietary compliments are not the end of the nutritional story. Simply because the nutrient rich goodies make it into your stomach doesn’t mean that your body will actually be able to use them as planned.
“Whether they’re from food or supplements, nutrients aren’t technically in your body until they’ve been absorbed,” explains Stella Volpe, PhD, RD, Associate Professor of Nursing and Miriam Stirl Term Endowed Chair in Nutrition at Drexel University. “Until absorption, things are just passing through.”
60% percent of the US adult population will experience some type of gastroesophageal reflux disease (GERD) within a 12 month period and 20 to 30 percent will have weekly symptoms. As you read this, approximately seven million people in the United States have some symptoms of GERD. The statistics for Irritable Bowel Syndrome are just a little better. Studies estimate IBS affects 20 percent of the adult population, with most studies ranging from 10 to 15 percent. IBS affects about twice as many women as men and is most often found in people younger than age 45. Here’s the tricky part, only 5 to 7 percent of the adult population has been actually diagnosed with the condition.
But those are the extreme causes of poor nutrient absorption. There are other more common, everyday thieves robbing you of valuable nutrients. Let’s look at 5 of these thieves:
1. Prescription Drugs: Antibiotics are #1 on the list. They non-selectively destroy both “bad” bacteria and also the “good” bacteria in your digestive system that plays a central role in your digestion and absorption of vitamins and minerals. Your other medications themselves can also bind with nutrients and inhibit their absorption. For example, acid-reducing drugs impact your absorption of Vitamin B12. On the other side of this, certain nutrient-rich foods and dietary supplements will interfere with the effectiveness of your medications.
2. Age: As you mature, your body just naturally becomes less capable of actually extracting and absorbing nutrients from foods that you eat, as well as supplements that you take.
3. Caffeine: In fact can promote the excretion of vitamins and minerals and negatively affects hormonal secretions. It’s important to hold your consumption of caffeine to 1 or 2 cups of coffee or tea per day. Also try to have it between meals so that it has less direct effect on nutrient absorption via your meal. In high amounts, the tannins (a type of plant compound) found in caffeine can also prevent your absorption of calcium, iron, magnesium, B-vitamins and Vitamin D contributing to bone loss.
4. Alcohol: There are a number of ways that alcohol affects the absorption of nutrients. It speeds-up the breakdown of pills and capsules before they reach your small intestine where absorption happens. That’s not all; it damages the cells in your stomach and intestine which interferes with just normal digestion, while also interfering with the release of important digestive enzymes to break down foods. Alcohol is known to act as a diuretic, which promotes excretion of stored minerals such as calcium and magnesium. Avoid alcohol within four hours of taking supplements, in order to reduce some of alcohol’s negative impact on nutrient absorption.
5. Stress: It should come as no surprise to anyone that the constant stresses of your daily life take a toll not only on your body, but on your digestion depleting nutrient stores and preventing absorption.
So the bottom line as I tell my clients is that you must take care of your digestion. Statistically speaking most people reading this blog are currently having some type of digestive issue. Stop ignoring it. Stop dulling its affects with over-the-counter aids that merely delay and potentially worsen the issue. Take the time to actively begin the steps necessary to restore your digestion. This is the only way to optimize your health.
Last but, not least ALWAYS consult your physician or other health professional before implementing ANY supplementation. The information here is not in any way intended as a recommendation.
Jeanne Ricks, CHC