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The forgotten world of minerals

21/12/2017

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Image courtesy of https://theidleman.com
This will be my last blog of 2017. It’s been a extremely productive and busy year for me. I’ve set up multiple businesses, maintained a full-time job, have been blogging almost every week since the end of this summer, also getting into forex trading, cryptocurrency investing and sorting out my personal investments has been challenging but lots of fun. I’ve had little down time and apart from a few city breaks and have worked every weekend since February of this year. Would I swap the journey i’ve had this year for anything else? Nope! I genuinely feel i’m in a better place now then I was a year ago, and making progress on a personal, physical, emotional, financial and professional level have left me feeling very proud of what i’ve achieved in 10 months.

Looking back on the last 12 months, I have often wondered how I have been able to get through the year. Was it that I eat a healthy balanced diet? Exercise regularly? Or maybe that most nights I get 8 hours sleep? Or the fact that I have managed to create a lifestyle where I have little stress? Or lastly, could it be the minerals I take every day? A short answer is all of the above. The more specific answer is it's the minerals I take daily.

Minerals are absolutely essential for our body. In fact in some cases they are more beneficial than vitamins which seem to be getting all of the attention. Before I go into the details, let us discuss what minerals are and why they are so essential for the body.

Minerals are essential nutrients that the body needs. The millions of tiny cells in your body require essential nutrients to grow, develop and work together in perfect harmony. These essential nutrients, those that your body needs but cannot produce, include the inorganic substances found in foods known as minerals [1]. Minerals are inorganic substances that are found in soil and rocks. They are essential nutrients that the body needs to survive and carry out daily functions and processes. You receive minerals by eating plants that absorb them from the earth and by eating meat from animals, which graze on plants. Minerals keep you healthy and have key roles in several body functions. You require these important nutrients from your daily diet [2].

Before going into specific details of why minerals are essential for the body, there is a caveat when it comes to minerals. That is that there are two types of them. They are called macrominerals and trace minerals. Macro means "large" in Greek (and your body needs larger amounts of macrominerals than trace minerals). The macro mineral group is made up of calcium, phosphorus, magnesium, sodium, potassium, chloride, and sulfur. A trace of something means that there is only a little of it. So even though your body needs trace minerals, it needs just a tiny bit of each one. Trace minerals includes iron, manganese, copper, iodine, zinc, cobalt, fluoride, and selenium [3].

Now that we know the types of minerals there are, below are the main uses they have for the human body [4]:
  • Minerals act as cofactors for enzyme reactions. Enzymes don’t work without minerals. All cells require enzymes to work & function. They give us our vitality.
  • They maintain the pH balance within the body.
  • Minerals actually facilitate the transfer of nutrients across cell membranes.
  • They maintain proper nerve conduction.
  • Minerals help to contract and relax muscles.
  • They help to regulate our bodies tissue growth.
  • Minerals provide structural and functional support for the body.

Below shows the specific minerals and what functions and uses they have for the human body [5]:

Boron: This mineral plays an essential part in improving and maintaining optimal bone health, brain function, anti-aging processes, and sexual health. It also aids in preventing cancer, treating Alzheimer’s disease, and reducing muscle pain.

Calcium: This vital mineral also boosts bone health (prevents osteoporosis), relieves arthritis, improves dental health, and relieves insomnia, menopause, premenstrual syndrome and cramps. Furthermore, it is important in preventing or treating obesity, colon cancer, acidity, heart and kidney ailments, and lowering high blood pressure.

Magnesium: Magnesium helps boost the immune system, treat high blood pressure, prevent heart attack and asthma, give relief from alcoholism, and improve bone health. It also relieves cramps, and aids in managing diabetes, menopause, and pregnancy. Magnesium is also very important in terms of lowering anxiety and stress, and has been closely linked to giving relief from insomnia, due to its enzymatic role in releasing hormones that calm the body and induce sleep.

Phosphorus: This mineral is integral in reducing muscle weakness, improving bone health, boosting brain function, preventing aging, reducing sexual weakness, aiding in dental care, and optimizing body metabolism.

Potassium: As a vasodilator, potassium reduces the tension in the blood vessels, and ensures the proper distribution of oxygen to vital organ systems, while protecting against cardiovascular diseases. It can correct low blood sugar, regulate blood pressure, increase water flow in the body, alleviate muscle disorders and cramps, boost brain function, manage arthritis and diabetes, and treat kidney disorders.

Silicon: This mineral plays an important role in optimal health of bones, skin, hair, nail, dental health. It also gives relief from sleep disorders, atherosclerosis and tuberculosis and promotes tissue development.

Sodium: This widely used mineral is a key to water balance, preventing sunstroke, improving brain function, relieving muscle cramps, and preventing premature aging.
Iron: Iron’s primary role in the body is with regard to the formation of hemoglobin, which guarantees circulation of the blood and oxygenation to various organ systems. Without iron, anemia sets in, this is manifested in muscle weakness, fatigue, gastrointestinal disorders, and cognitive malfunction. Apart from that, it is a key element for ensuring proper body metabolism, muscle activity, brain function, and the regulation of body temperature. Further, it also aids in boosting immunity and giving relief from insomnia and restless leg syndrome.

Zinc: It is an essential component of more than 10 important enzymatic functions of the body. Without zinc, the body will quickly lose overall function and results in a number of health concerns, including the inability to heal wounds, store insulin, fight off disease, develop proper growth patterns, as well as defend against a variety of skin infections. This mineral helps in treating eczema, acne, night blindness and prostate disorders, relieving cold, and managing weight. Zinc also ensures healthy pregnancy and reproduction.

Manganese: Manganese plays an important role in the management of body metabolism, osteoporosis, reducing fatigue, reproduction, sprains, inflammation, brain function, and epilepsy.

Copper: This common mineral improves brain function, soothes arthritis, helps in skin care, eliminates throat infections, corrects hemoglobin deficiency, prevents heart diseases, and boosts immunity. It is commonly associated with the uptake of iron and the facilitation of a properly functioning circulatory system.

Iodine: This often overlooked mineral can alleviate goiter, fibrocystic breast disease, skin conditions, and cancer, while improving hair health, protecting pregnancy, and improving body’s metabolism.

Iodide: This is a secondary form of iodine, but is very important in terms of bodily function. It is involved in the overall thyroid function, and its deficiency can cause goiter. Iodide is vital for producing thyroxine (T4), without which, the body can experience a fall in metabolic rate and an increase in cholesterol levels.

Chromium: This trace mineral is important for glucose uptake in the body, so is particularly relevant to those suffering from diabetes. It increases glucose uptake by the cells, which stimulates fatty acid and cholesterol synthesis, and although both the things typically seem like negative components for health, they are actually essential in small levels for a functional, healthy life.

Selenium: Selenium might be a rare mineral, but its function is significant. It is one of the most powerful mineral antioxidants, and it actually prevents the formation of new free radicals by participating in various cellular reactions, which lower the peroxide concentration in the cellular body. Reducing free radical formation is only one of selenium’s functions. It is also essential for bone growth, along with calcium, copper, and zinc.

As can be seen, minerals are very essential to the human body. With a lack of minerals, the human body can very rapidly deteriorate and shut down. A lack of minerals can also lead to diseases occurring more frequently in the body. Mineral deficiency is a serious condition and long-term lack of minerals is now a common symptom in lots of people. Even the NHS in the UK has the following statement on their website “Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy. Most people should get all the nutrients they need by having a varied and balanced diet, although some few people may need to take extra supplements. [6]”

There are a number of factors that can also deplete minerals from the body. Some of these are listen here [8]:
  • The soil from which the food is grown being depleted itself.
  • Low stomach acid.
  • Pharmaceutical drugs.
  • Birth control pills.
  • Coffee.
  • Alcohol.
  • Sodium consumption.
  • Excess insulin.
  • Stress.
  • Vegetarian\Vegan diets.

It should be noted that it is very easy to overdose on minerals too. You should take mineral intake very seriously and ensure you do not take more than the recommended stated dose unless instructed to do so by a medical professional. When mineral toxicity results from the excessive consumption of mineral supplements, toxicity can be prevented by minimizing the use of dietary supplements and keeping iron tablets in particular out of the reach of children. Zinc toxicity may be prevented by not storing food or beverages in zinc containers. In the case of iodine, toxicity can be prevented by avoiding overconsumption of seaweed or kelp. In the case of selenium toxicity resulting from high-selenium soils, toxicity can be prevented by relying on food and water acquired from a low-selenium region [7].

For most of us, getting minerals by having a varied diet of fruits, vegetables, meat and fresh spring or mountain water should be sufficient. Your diet should consist of a mixed range of foods, with different colour foods on your plate to ensure you’re getting different sources of mineral content.

So there you have it. By reading this you should be more clued up on minerals, what they are, how they help the body and how you can get adequate mineral intake by having a varied sensible diet. If you feel you could benefit from guidance on mineral balancing or require nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

I’d like to thank you for reading my blogs this year and for sharing my content. It means a lot to me that you take the time to read my blogs every week. I’d like to wish you all a very Merry Christmas and a happy 2018. I wish for the best of health, wealth, love and happiness for you all. Have lots of fun and get rested for a good positive start to 2018.

References

  1. Minerals That a Human Body Needs - http://healthyeating.sfgate.com/minerals-human-body-needs-5555.html
  2. What Are the Main Functions of Minerals in the Body? - http://healthyeating.sfgate.com/main-functions-minerals-body-4171.html
  3. Minerals - http://kidshealth.org/en/kids/minerals.html
  4. The Role of Minerals in the Body - http://divinehealthfromtheinsideout.com/2012/05/the-role-of-minerals-in-the-body/
  5. Health Benefits Of Minerals - https://www.organicfacts.net/health-benefits/minerals
  6. Vitamins and minerals - https://www.nhs.uk/conditions/vitamins-and-minerals/
  7. Mineral toxicity - http://www.healthofchildren.com/M/Mineral-Toxicity.html
  8. Factors That Deplete Minerals From The Body - http://divinehealthfromtheinsideout.com/2012/05/factors-that-deplete-minerals-from-the-body/


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Protein, the building block of life

8/12/2017

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Image courtesy of http://www.twochicks.co.uk/

There has been much of talk of protein, how essential it is and what uses does it carry for the body. In this week’s blog, i’ll try and explain as clearly as possible what protein is, why we need it, how much of it we need and diminish some common protein myths that are out there. So grab a cuppa, take 10 minutes from your day, sit back, relax and enjoy!


What is protein?
Think of protein as strings of sausages. Long strings – some many thousands.  Each sausage represents one of 15 similar small molecules called amino acids. The order of amino acids in the chain is programmed by DNA.  “Amino” means that they contain nitrogen, but they also contain carbon, hydrogen and oxygen atoms.  In order to do their jobs, proteins curl up into characteristic shapes, and many of them need to incorporate minerals or vitamins in order to function. Some proteins are solid, some are flexible in cell membranes, others are mobile in solutions [1].

Muscles, skin, bones, and other parts of the human body contain significant amounts of protein, including enzymes, hormones and antibodies. Proteins also work as neurotransmitters. Haemoglobin, a carrier of oxygen in the blood, is a protein. Protein is made up of amino acids, and amino acids are the building blocks of protein. There are around 20 amino acids.

These 20 amino acids can be arranged in millions of different ways to create millions of different proteins, and each protein has a specific function in the body. The structures differ according to the sequence in which the amino acids combine [2].

Are there different types of protein?
Yes! They can be classified as two main types, the protein you eat and the protein your body makes. Let us discuss these further:

Protein that is eaten [3]:
Maybe you never thought about it, but not all food proteins are the same. The sequence of amino acids that creates the white of an egg is much different from the arrangement of amino acids that creates the protein in a glass of milk.

When you eat foods that provide protein, it should make sense that different foods contain different proteins (and usually more than one), even though they’re all made up of amino acids.

For example, when you eat milk or yogurt, you’re eating proteins called casein and whey. When you eat meat, fish or poultry, you would be eating proteins called collagen and myosin, among others. Beans have proteins called legumins, and eggs contain a number of different proteins, including one called avidin and one called ovalbumin.

Each of these proteins is unique because each is made up of a unique sequence of amino acids. Once the proteins are digested and absorbed, their amino acids can then be used as building blocks for the proteins in your body.

Protein that your body makes [3]:
As protein foods travel through the digestive tract, they’re ultimately broken back down into their individual amino acids which are absorbed into the bloodstream. Your body can then use these building blocks to manufacture some 50,000 different body proteins, each of which has a specific structure and function based upon its arrangement of amino acids.

As long as your body has all the necessary raw materials in the form of the amino acid building blocks, it can manufacture these important body proteins—from the enzymes that speed up chemical reactions in the body, to hormones that act as chemical messengers. Other proteins support your immune function, or transport nutrients in your body. And, of course, you have proteins that provide structure to your bones, skin, hair, nails and muscles, too.

Once the amino acids enter your bloodstream, there’s no way to tell whether they were derived from a bowl of lentils or a steak. They all end up as an amino acid “pool” in your body’s tissues and fluids—a pool that can be tapped into as needed. To ensure a steady supply, it’s important to consume adequate protein every day.

Why does the body need protein?
Like carbohydrates and fat, protein is a “macronutrient,” meaning that you need relatively large amounts of it to stay healthy. (Vitamins and minerals, which you only need in small quantities, are called “micronutrients.”) Unlike carbohydrates and fat, your body does not store protein, so it has no reservoir to draw from when you’re running low. Protein bars and shakes are a great way to supplement your diet to ensure you’re getting the right amount of protein [5].

Studies show that eating a high-protein diet has a number of health benefits. Not only does it help you maintain and lose weight, but it also works to stabilise your blood sugar levels, improve your ability to learn and concentrate, reduce brain fog, boost your energy levels, support your muscles and bones and support the absorption of important nutrients. Many people make the mistake of trying diets that involve calorie counting and deprivation. On a high-protein diet, you will feel completely satiated after eating, and you won’t have to deal with the blood sugar highs and lows that lead to cravings and moodiness. You’ll be surprised to see how many foods you can eat on a high-protein diet. Even people on a vegetarian or vegan diet, who sometimes turn to processed foods for energy, have enough high-protein foods to choose from [6].

How much protein do I need?
Wondering exactly how much protein you should be consuming each day? The Recommended Dietary Allowance (RDA), which is the minimum amount you need to be healthy, is 0.8 grams per kilogram (0.36 grams per pound) of body weight per day. If you’re very active, that means getting at least 35 to 40 minutes of moderate exercise four or five days a week, including resistance training two or more times a week. Consider eating 1.2 to 2 grams of dietary protein per kilogram (or about 0.5 to 0.9 grams per pound) of bodyweight each day [4].

Optimal protein works out to be about 15% to 25% of your daily calories, still below the level recommended by many popular high-protein diets. Over a day, that could look like 20-30 grams per meal and 12 to 15 grams per snack, for a total of 90 to 105 grams daily [4].

For those of us that are trying to lose weight, having a high protein/low carb diet may be beneficial. Protein, due to its amino acid chains, takes longer to break down in the stomach. This means we remain fuller for longer. So having a protein shake after a workout, as a snack or as a meal will help you feel fuller for longer as well as getting the amino acids your body needs for almost all of its metabolic functions.

The common protein myths [7]:
  • Protein is only found in meat: A complete protein is a protein source that contains all nine essential amino acids, but since that list includes things like beef, fish, and eggs, vegetarians\vegans end up missing out. Turns out, this isn’t as big of a problem as you may have thought. Even a plant-based diet, as long as it’s well-balanced, includes enough incomplete proteins in foods like rice and beans, for example to be combined and used as a complete protein. And you don’t even have to eat them in the same sitting since your body stores amino acids for the entire day.
  • There’s no such thing as too much protein: You’ve probably been told that there’s not enough protein in your daily diet and you need more, more, more, but that’s usually not the case for most people. Far from it, in fact. According to a study in the American Journal of Clinical Nutrition, adults between the ages of 19 and 30 eat roughly 100 grams of protein a day, which twice the recommended amount for someone eating a 2,000 calorie diet. But what happens when you overload like this? Cassie Bjork, RD, LD, says eating excessive protein could lead to excessive nitrogen your body can’t excrete. “If you’re a long-time high-protein dieter, you could be increasing your risk for kidney damage,” she says. Maybe that’s why researchers from Rovira I Virgili University found high-protein dieters to be 66 percent more at risk of dying than those eating less. So just be mindful next time you’re making a protein shake, make sure you’re not leaping over your daily limit.
  • Powders can substitute food based protein sources: I love protein shakes for two reasons: they’re a convenient choice to chug when leaving the gym, and the powder they’re made of is easily absorbed by our bodies. But that being said, don’t equate drinking a shake to cutting into a slab of steak. While powders are a great protein source, they shouldn’t act as a substitute for whole food sources, both animal and plant alike. Not only does the variation of protein provide your body with different amino acid profiles, but consuming the whole food source will also provide your body with other essential micro and macronutrients. So don’t make powders your primary source. Instead, make them a part of a more varied protein diet.
  • You’re body can digest lots of protein in one sitting: Everything in moderation, even protein. Did you know you could eat too much in just one sitting? If you end up going overboard, your body won’t actually digest the excess but will store it as fat instead. So look at labels if you want to guarantee your protein-packed meal isn’t backfiring on your body.
  • Everyone should eat the same amount: Your weight loss or weight gain journey is not going to be the same as your neighbour’s, your best friend’s, or the person riding next to you on the bus. So why should you match up your protein consumption to theirs? While the base recommended daily amount is 56 grams for men and 46 for women, you need to take your weight into consideration before you follow that number blindly. Also, keep in mind that your ideal protein levels today aren’t your ideal protein levels next month. As your body changes, your calculations will change along with it.
  • Increasing protein increases muscle mass: This myth is true if and only if you’re supplementing your protein intake with trips to the gym. Your body does need the amino acids in protein sources to better repair or boost muscle mass, but it also needs exercise and strength training on top of that. If you’re not working out and challenging your muscles, they won’t need all the extra protein you’re packing in. That’s why researchers from Rice University recommend that those who don’t exercise only eat about half as much protein as athletes.
  • Protein bars are the answer to it all: Sometimes it’s actually easier to go wrong with a protein bar than to go right once you start paying attention to packaging. h=They could contain ingredients such as carrageenan. According to Gina Hassick, RD, LDN, CDE, “Carrageenan can trigger an immune response that causes inflammation, gut irritation and lesions, and even cancer.” It’s best to find something under 200 calories, low in sugar, and high in protein (obviously), but don’t just add it to your daily diet. Use it to replace a meal or a snack, or just whip up your own protein shake instead with ingredients you can trust.

Here’s a list of food sources and how much protein they contain [8]:
  1. Eggs: Protein content: 35% of calories in a whole egg. 1 large egg contains 6 grams of protein, with 78 calories.
  2. Almonds: Protein content: 13% of calories. 6 grams per 1 ounce (28 g) serving, with 161 calories.
  3. Chicken breast: Protein content: 80% of calories. 1 roasted chicken breast without skin contains 53 grams, with only 284 calories.
  4. Oats: Protein content: 15% of calories. Half a cup of raw oats contains 13 grams, with 303 calories.
  5. Cottage cheese: Protein content: 59% of calories. A cup (226 g) of cottage cheese with 2% fat contains 27 grams of protein, with 194 calories.
  6. Broccoli: Protein content: 20% of calories. 1 cup of chopped broccoli (96 grams) contains 3 grams of protein, with only 31 calories.
  7. Lean beef: Protein content: 53% of calories. One 3 ounce (85 g) serving of cooked beef with 10% fat contains 22 grams of protein, with 184 calories.
  8. Quinoa: Protein content: 15% of calories. One cup (185 g) of cooked quinoa contains 8 grams, with 222 calories.
  9. Lentils: Protein content: 27% of calories. 1 cup (198 g) of boiled lentils contains 18 grams, with 230 calories.
  10. Pumpkin seeds: Protein content: 14% of calories. 1 ounce (28 g) contains 5 grams of protein, with 125 calories.
  11. Salmon: Protein content: 46% protein, with 19 grams per 3 ounce (85 g) serving, with 175 calories.
  12. Brussel sprouts: Protein content: 17% of calories. Half a cup (78 g) contains 2 grams of protein, with 28 calories.

There are many other foods which contain high protein contents, the above list should be a good start for you as a point of guidance. So there you have it! Eat protein with every meal, in moderation and work out how much you need for your body. You do not need meat to get protein into your body and you shouldn’t just rely on protein powders to get protein into your diet. For those of you that workout regularly, you need more protein than those that don’t. Lastly, as with everything I suggest, don’t go overboard and ensure you are sensible with the choices you make.

If you feel you could benefit from guidance on protein intake or require nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References
  1. Why do we need protein in our diet? - http://www.eatbalanced.com/why-eat-balanced/why-do-we-need-protein/
  2. What is Protein and How Much do we Need? - https://www.medicalnewstoday.com/articles/196279.php
  3. What Is Protein, and Why You Need to Eat It - https://discovergoodnutrition.com/2014/10/what-is-protein/
  4. This Is How Much Protein You Really Need to Eat in a Day - http://www.health.com/nutrition/how-much-protein-per-day
  5. The Importance of Protein in Your Diet - https://www.detourbar.com/education/the-importance-of-protein-in-your-diet/
  6. Protein Foods: 8 Health Benefits of Foods High in Protein - https://draxe.com/protein-foods/
  7. 9 Protein Myths You Should Stop Believing - http://www.eatthis.com/protein-myths/
  8. 20 Delicious High-Protein Foods to Eat - https://www.healthline.com/nutrition/20-delicious-high-protein-foods


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Are you feeling tired all the time?

2/12/2017

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Image courtesy of https://multiplesclerosisnewstoday.com
​
With winter well and truly under way and it being early December, most of us are counting down until the festive season can begin. For most of us, this is a particularly busy and tiring time of year. There seems to be so much to do to ensure deadlines are delivered at work, Christmas parties are planned, presents are bought and the Christmas meal is just perfect. For most, this can be a particularly energy draining time of year.


Just ask anyone you know, they’ll bring up that they are tired. Partly, it's due to the short days and lack of daylight. The other factor is the diet and lifestyle that most are living. With a lack of nutrients in the food being consumed, alcohol consumption going up in December and sleep going down due to late night partying, this all leads to tiredness. But these aren’t the only reason for being tired. Let us explore other reasons that could contribute to tiredness.

  • Anemia: The fatigue caused by anemia is the result of a lack of red blood cells, which bring oxygen from your lungs to your tissues and cells. You may feel weak and short of breath. Anemia may be caused by an iron or vitamin deficiency, blood loss, internal bleeding, or a chronic disease such as rheumatoid arthritis, cancer, or kidney failure. Women of childbearing age are especially susceptible to iron-deficiency anemia because of blood loss during menstruation and the body's need for extra iron during pregnancy and breastfeeding [1].
  • Thyroid issues: Hypothyroidism, or low levels of thyroid hormone, can also wreak havoc on your energy levels. This condition may be due to an autoimmune disease in which your immune system attacks your thyroid. While it’s more common in women, it can occur in men and become severe if early symptoms are ignored. Interestingly, low levels of thyroid hormone can lead to low levels of testosterone, linking the two problems and the possibility for experiencing fatigue. Treating low thyroid hormone may improve fatigue as well as other symptoms. Treatment may also help prevent complications like goiter, heart disease, and neuropathy. Hyperthyroidism, or an overactive thyroid, can also cause fatigue due to a racing heart and an overtaxed system [2].
  • Sleep difficulties: Your fatigue may be due to a lack of sleep or poor sleep quality. You may feel tired if you don’t have good sleep habits, work at night and sleep during the day, or simply skip sleep altogether to get more done. However, you may suffer from a sleep disorder that prevents quality sleep even if you allow enough time for it. Sleep-disordered breathing and sleep apnea can rob you of quality sleep by constantly disrupting your breath. Restless leg syndrome is another disorder that can negatively affect sleep [2].
  • B12 deficiency: Vitamin B12 is essential for the formation of red blood cells, optimal functioning of nerve tissue, and absorption of folic acid, among other benefits. A deficiency of vitamin B12 typically develops gradually over years, and initial symptoms may be subtle. When someone does not get enough B12, production of red blood cells declines and will eventually result in anemia, if not treated, once the red blood cell count drops too low. Vitamin B12 deficiency may also result in pernicious anemia, a blood disorder in which individuals cannot make enough intrinsic factor (IF) in the stomach. Possible causes of B12 deficiency include Crohn’s disease, short bowel syndrome, atrophic gastritis, weight loss surgery, intestinal parasites, lupus, Graves’ disease, pernicious anemia, following a vegan diet, and chronic alcoholism. Risk of deficiency also increases with age [3].
  • Addison’s disease: Former US President John F. Kennedy was known to have Addison’s Disease. The youngest US president elected was a symbol of strength, vibrancy and youth. Little did the world know at that time, that he suffered greatly from this disease. Your adrenals are a pair of endocrine glands riding on top of each kidney. They’re responsible for the production of the adrenal hormones, cortisol and aldosterone. Addison’s Disease is an adrenal condition which leads to an insufficient production of adrenal hormones. The most common cause of this disease is an autoimmune response where your immune system attacks your adorable adrenals and renders them incapable of producing enough adrenal hormones. Being tired most of the time is just one of the many symptoms you can experience with this disease [4].
  • Food hypersensitivities: People who have food hypersensitivities or food intolerance have difficulty digesting certain foods. Food hypersensitivity differs from food allergy, which triggers the immune system and a histamine response, while food hypersensitivity does not. Foods most often associated with food intolerance include grains that contain gluten (e.g., wheat, rye, barley), dairy products, and items that can cause intestinal gas accumulation such as cabbage and beans. Individuals with a food hypersensitivity usually are not bothered by eating tiny amounts of the offending foods, while those who have a food allergy typically respond immediately to even minute amounts [3].
  • Stress: There’s a difference between feeling physically tired at the end of the day because you worked out at the gym or you have a physically demanding job, and feeling exhausted because of mental stress. Mental exhaustion from stress can be caused by worrying about situations in your life, such as financial worries, relationship problems, or job issues. Chronic stress becomes a way of life, and so does being tired all the time, even when you get an adequate amount of sleep and rest [3].
  • Other underlying diseases: Numerous underlying diseases or conditions are associated with tiredness or fatigue. If you do not believe any of the aforementioned conditions are the reason for your feeling so tired or exhausted, then you may have an underlying condition. Some of those conditions include but are not limited to asthma, cancer, chronic fatigue syndrome, chronic obstructive pulmonary disease, Cushing’s disease, diabetes, flu, heart disease, hepatitis, HIV, kidney disease, liver disease, lupus, mononucleosis, pneumonia, rheumatoid arthritis, and urinary tract infection. Lingering tiredness or fatigue should be checked by a healthcare professional [3].

So what can be done to get your energy levels up to an optimum level for you? Well firstly, if you have been feeling a lack of energy and it’s a sudden change, go see your GP or a medical professional. You’ll most likely need a blood test or another medical test to confirm that your basic tests results are normal for you. If they do, then you need to look into other options such as your diet or lifestyle. Let us explore this a little more [5]:
  • Control your stress: Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
  • Lighten your load: One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of "must-do" activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
  • Exercise: Exercise almost guarantees that you'll sleep more soundly. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release epinephrine and norepinephrine, stress hormones that in modest amounts can make you feel energised. Even a brisk walk is a good start.
  • Eat for energy: Eating foods with a low glycemic index, whose sugars are absorbed slowly, may help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods with a low glycemic index include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. In general, high-carbohydrate foods have the highest glycemic indexes. Proteins and fats have glycemic indexes that are close to zero.
  • Limit alcohol: One of the best hedges against the mid-afternoon slump is to avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Similarly, avoid a five o'clock cocktail if you want to have energy in the evening. If you're going to drink, do so in moderation at a time when you don't mind having your energy wind down.
  • Drink water: What's the only nutrient that has been shown to enhance performance for all but the most demanding endurance activities? It's not some pricey sports drink. It's water. If your body is short of fluids, one of the first signs is a feeling of fatigue.
  • Don’t skip on sleep: It’s easy to stay up late at night watching tv, talking on the phone, working or socialising. Try and be sensible with your late night and during the festive season save them for the social gatherings you want to attend. Ideally try and get 7-8 hours of sleep at least 5 days of the week during the festive season, more if you can. When you sleep your body does its healing and resting. A lack of sleep over time will not only cause those eye bags to flare up and ruin your instagram pics, but also cause long term tiredness.

The latest scientific research also shows that long term effects of having low energy, that is also one of the symptoms of chronic fatigue syndrome (CFS) has detrimental effects on the immune system. One study has shown that CFS that leads to a compromised immune system is a contributing factor to major diseases such as cancer [6].

Caffeine intake should be managed sensibly and you should be avoiding caffeine after 4pm. I would also suggest that you avoid lots of sugar, as you’ll get energy spikes that will throw your body out of balance. I’ll be writing a timely blog on sugar at some point in January 2018!

Other things you can do to improve your energy levels are to ensure you don’t work yourself up over small things, which tends to happen around the festive season. Nothing is ever perfect in life, and if things don’t go to plan it’s not the end of the world. Use the holiday season to recharge and reflect on the year, spend time with friends and family, have fun at parties if that’s your thing, avoid shopping and the stress that comes with it (unless you enjoy it) and be grateful for what you have. Always keep things in perspective, you’ll live a much happier life :-)

If you feel you could benefit from a consultation on boosting your energy levels or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at habs@urbanplatehealth.com or visit my website by going to www.urbanplatehealth.com

References
  1. 6 Reasons You're Tired All The Time - https://www.prevention.com/health/why-you-are-always-tired
  2. What Causes Low Energy in Men? - https://www.healthline.com/health/mens-health/what-causes-low-energy-men
  3. 16 Reasons Why Your Energy is Low or Depleted - http://naturallysavvy.com/care/16-reasons-why-your-energy-is-low-or-depleted
  4. Feeling tired? Common Causes of Low Energy Levels - http://www.return2health.net/articles/common-causes-low-energy-levels/
  5. 9 Tips to Boost Your Energy - https://www.health.harvard.edu/energy-and-fatigue/9-tips-to-boost-your-energy-naturally
  6. More clues link immune system imbalance with chronic fatigue syndrome - http://www.sciencemag.org/news/2017/07/more-clues-link-immune-system-imbalance-chronic-fatigue-syndrome


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 Copyright © 2016-2020. Urban Plate Group Ltd. All rights reserved. The Urban Plate Health name and logo are registered Trade Marks ® of Urban Plate Group Ltd. The information on this website has been developed following 3 years of studying a Diploma in Nutritional Therapy as well as other holistic and wellness qualifications. However, as with any diet, or supplementation programme, you should consult a healthcare professional before you begin. In particular, if you have specific health or medical concerns of any kind, we recommend that you consult with your doctor. All product and brand recommendations on Urban Plate Health are genuine and based on clinical studies as well as scientific literature. Urban Plate Group Ltd is GDPR compliant and practices strict data protection guidelines. For more info, see our Privacy Notice.
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