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 . 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 .
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 .
Now that we know the types of minerals there are, below are the main uses they have for the human body :
Below shows the specific minerals and what functions and uses they have for the human body :
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. ”
There are a number of factors that can also deplete minerals from the body. Some of these are listen here :
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 .
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 email@example.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.
For those of us in the Western part of the world, Autumn and the fall season has started to creep up on us. The days are getting shorter, the weather a lot cooler, leaves have started falling and in the UK especially the rain has started, nothing new there then! For those amongst us that are getting on in their age, it's also the time of year where those bones start aching more and joints start to feel a lot stiffer than they are over the summer months.
Bone health is one of the most common issues for the elderly. With conditions such as arthritis, osteoarthritis and osteoporosis being the most common ones. Of course there are many others, but the ones mentioned above are the most common ones that are diagnosed. So why are so many of the elderly generation suffering from bone issues? We shall explore these (mainly osteoporosis) later in this blog, but first let me go into what is a bone and why it is so important for our long term health to have strong functioning bones.
Bones in our body are living tissue. They have their own blood vessels and are made of living cells, which help them to grow and to repair themselves. Proteins, minerals and vitamins also make up the bone. We are born with about 300 soft bones. During childhood and adolescence, cartilage grows and is slowly replaced by hard bone. Some of these bones later fuse together, so that the adult skeleton has 206 bones .
The major functions of bones are to:
Think of bone as a bank account where you “deposit” and “withdraw” bone tissue. During childhood and the teenage years, new bone is added to the skeleton faster than old bone is removed. As a result, bones become larger, heavier, and denser. For most people, bone formation continues at a faster pace than removal until bone mass peaks during the third decade of life. After age 30, bone “withdrawals” can begin to exceed “deposits.” For many people, this bone loss can be prevented by continuing to get calcium, vitamin D, exercise and by avoiding tobacco and excessive alcohol use .
There are different types of bones in the human body. These are mainly defined by the shape they are. They can be described as long, short, flat, sesamoid and irregular . They all serve a purpose. Some bones are designed for movement, others for protection. As mentioned earlier in this blog, bones are also essential for creating marrow. This is important for creating blood cells. Red blood cells start as immature cells in the bone marrow and after approximately seven days of maturation are released into the bloodstream. The functional lifetime of a red blood cell is about 100–120 days, during which time the red blood cells are continually moved by the blood flow push (in arteries), pull (in veins) and a combination of the two as they squeeze through microvessels such as capillaries. They are recycled in the bone marrow .
Your bones are continuously changing, new bone is made and old bone is broken down. When you're young, your body makes new bone faster than it breaks down old bone, and your bone mass increases. Most people reach their peak bone mass around age 30. After that, bone remodeling continues, but you lose slightly more bone mass than you gain. How likely you are to develop osteoporosis, a condition that causes bones to become weak and brittle — depends on how much bone mass you attain by the time you reach age 30 and how rapidly you lose it after that. The higher your peak bone mass, the more bone you have "in the bank" and the less likely you are to develop osteoporosis as you age .
There are a number of factors that can also affect bone health. The amount of calcium in your diet, the amount of exercise you do, the amount of tobacco and alcohol you consume, your age, hormone levels, eating disorders and use of medications can all have an affect on your bone health . It's clear to see that having bad eating habits with a lack of exercise can be a major contributing factor to the long-term effect of your bones. Note that as your bones get weaker, the amount of blood cells being produced get limited. This then leads to a number of other issues such as a weaker immune system, lack of muscle growth and lack of energy to name a few. What happens then is that the body goes more into a survival mode of protecting its vital organs and blood flow is reduced to the distal parts of the body. You can see how this can have a dramatic affect on the elderly as they clearly complain about joint issues, lack of mobility, lack of energy and concentration.
The ever growing Osteoporosis problem
If you have osteoporosis it means that you have lost some bone material. Your bones become less dense. This makes them more prone to break (fracture). 'Thinning' of the bones (osteoporosis) mainly affects older people but it can affect someone of any age. Some people have an increased risk of developing osteoporosis in later years. In England and Wales, more than two million women are thought to have 'thinning' of the bones (osteoporosis). Women lose bone material more rapidly than men, especially after the menopause when their levels of oestrogen fall. Oestrogen is a hormone and helps to protect against bone loss. At the age of 50, about 2 in 100 women have osteoporosis. This rises to 1 in 4 women at the age of 80. But, osteoporosis can also affect men. Over a third of women and one in five men in the UK have one or more bone fractures because of osteoporosis in their lifetime. There are estimated to be 180,000 fractures every year in England and Wales caused by osteoporosis .
Whist there are many treatment options for osteoporosis, by far in my opinion using nutrition and supplements is the best way of preventing osteoporosis. Although most of the bone strength (including bone mass and quality) is genetically determined, many other factors (nutritional, environmental and lifestyle) also influence bone. Nutrition is important modifiable factor in the development and maintenance of bone mass and the prevention and treatment of osteoporosis. Approximately 80–90% of bone mineral content is comprised of calcium and phosphorus. Other dietary components, such as protein, magnesium, zinc, copper, iron, fluoride, vitamins D, A, C, and K are required for normal bone metabolism, while other ingested compounds not usually categorized as nutrients (e.g. caffeine, alcohol, phytoestrogens) may also impact bone health .
When it comes to osteoporosis, prevention is the best cure. Lifestyle and diet also contribute. Whilst there are a lot of conventional drugs available, the following Naturopathic approaches as written by Kamhi, E  can also help patients to prevent and help improve osteoporosis:
• Effective dietary interventions
- Making consistent healthy food choices to ensure the body is getting sufficient nutrients to build and maintain strong bones.
- Limit alcohol consumption to a minimum amount.
- Avoid or stop smoking.
- Calcium is the most abundant material in the human body. It is well recognized for its importance in the development of bones and teeth in additional to many other functions.
- The best food sources of calcium, other than dairy, include whole grains, beans, almonds and other nuts, and dark green leafy vegetables like kale.
- Magnesium is the second most common mineral in the body, after calcium. It is important for many metabolic processes including building bones, forming adenosine triphosphate and absorbing calcium.
- Dietary sources of magnesium include nuts, whole grains, dark green vegetables, fish, meat and legumes.
- Magnesium deficiency may impair the production of parathyroid hormone and 1,25-dihydroxyvitamin D, which negatively affects bone mineralization.
• Vitamin D
- Vitamin D is essential for the formation and maintenance of bone tissue.
- Vitamin D is synthesized when sunlight hits the skin and transforms 7-dehydrocholesterol into vitamin D3 (cholecalciferol).
- Food sources of Vitamin D include fish and fish oil.
- Vitamin D is also available as a supplement in several forms. Vitamin D3 (cholecalciferol), vitamin D2 (ergocalciferol) and alfacalcidol are 3 common forms.
- Boron is ubiquitous throughout the human body, with the highest concentrations found in the bones and dental enamel.
- Fruits, vegetables, soybeans, and nuts can be rich sources of boron, but the level depends on the soil in which it is grown.
- A safe daily intake is estimated to be between 1 and 10mg.
- Strontium is a naturally occurring mineral present in water and food.
- It is believed to be able to decrease bone re-absorption and increase bone formation which increases bone mass, microarchitecture and strength.
- In the United States, strontium is available as a dietary supplement in the form of strontium citrate.
• Vitamin K
- Vitamin K can help maintain healthy bone mass as it is important in the formation of osteocalcin by osteoblasts.
- Green vegetables, chili powder, prunes, sun-dried tomatoes, blueberries, raspberries and figs are all good sources of vitamin K.
Yoga is another valuable tool for everyone's bone health. Not only is yoga weight-bearing, it's the far greater pressure created by one group of muscles opposing another that makes the difference.
So as can be seen, by having a diet that is rich in fruits, vegetables, nuts, seeds as well as some good quality supplements and staying hydrated can have a very positive long term impact on your bones and your overall health.
If you think you can benefit from a diet tailored to good bone health or require general guidance on nutritional support and how to live a balanced lifestyle please contact me at firstname.lastname@example.org or visit my website by going to www.urbanplatehealth.com