Category: Mental Health

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It Might Be Time to Get your Vitamin D Levels Checked

Have you had your Vitamin D levels checked lately? If you live anywhere North of Carolina, this PSA is for you…a friendly reminder that it is time and here is why…

As an RD, my mantra is usually a food first approach towards optimizing nutritional status or addressing deficiencies. But in the case of Vitamin D, research shows it is almost impossible to take in enough D3 to meet our needs. Over 1 billion people are estimated to be walking around deficient in Vitamin D as we speak (levels below <30 nmol/L). 

Normally in summer months, those of us living at a latitude north of 37 degrees with daily sun exposure have the capacity to make sufficient D to meet our bodies’ needs. But in the Fall and Winter, due to the angle of the sun and reduction in amount of UVB rays we are exposed to, our bodies are unable to produce what we need naturally. 

A growing body of research is associating suboptimal Vitamin D levels with higher risk for osteoporosis, depression, cognitive decline, cancer, diabetes, infections and autoimmune disease. Share this message with a friend who lives north of NC who could benefit from this important reminder on how to maintain their health as we head into winter. Click here to read more about Harvard School of Public Health’s recommendation on Vitamin D levels and supplementation.


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Let’s Talk About Iron Deficiency…

Iron deficiency is a worldwide problem…

According to the World Health Organization up to 80% of the world’s population suffers from iron deficiency. Iron is a critical mineral for the mind and body, involved in everything from keeping us feeling energized and maintaining our immune systems to helping provide restorative sleep and brain power.

What are the signs of iron deficiency?

– If you have ever shared a bed with your child and noticed a helicopter like movement in their sleeping position, (fall asleep side by side and by midnight they are perpendicular to you) low iron status could be the culprit. 
– Or maybe you notice when you are sleeping and find yourself tossing and turning, a key sign of restless leg syndrome. 
– Low iron status is also associated with poor focus and learning in kids, especially in subjects that require more concentration and brain power such as math. 
– Anxiety and depression can also be a sign of poor iron status, since iron is required by our bodies to make dopamine, a neurotransmitter critical for anxiety modulation

What do do if you suspect an iron deficiency…

– Check ferritin level via a blood test (ferritin is the protein that reflects storage levels of iron in the body) 
– Vary food sources as much as possible
– Supplement only if deficiency is discovered via lab test. Excess Iron is toxic – iron supplements should only be taken under the supervision of a qualified and licensed health care practitioner. 

Food first approach…

As with all nutrient deficiencies, a food first approach is always best. Work with a licensed health practitioner such as a registered dietitian nutritionist to assess your current status and recommend specific modifications to your eating patterns to ensure you have a balanced intake of heme and non heme iron sources as well as maximize absorption. Click here if you would like to schedule a complimentary 15 minute consultation to learn how a food first approach can help address your iron deficiency concerns whether they be poor energy, immune function, attention, focus, mood, anxiety and sleep.

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What’s the Hype with Chia Seeds?

Chia seeds are known to have been consumed since the 13th century by Aztec cultures for the strength, stamina, and endurance that they provided to their people. One tablespoon alone of chia was enough to sustain Aztec warriors for an entire day! The seeds were also used as medicine and prescribed for wounds, joint pain, sore throats, and sore eyes. Those ancient aztec warriors were clearly onto something. Made into a pudding, sprinkled into smoothies or salads, or added to baked goods, these seeds are nutritional powerhouses that can add benefits to our health. They are a great source of plant based omega 3 fatty acids (bonus for brain health), can improve blood sugar control (more steady energy and mood), feed healthy bacteria in the gut such as lactobacillus and help maintain bowel regularity to name just a few ways we can improve our health with consumption of these tiny seeds! These seeds they are so shelf stable (lasting up to 2 years) they make a super smart addition to anyone’s plant based pantry. 

My favorite way to consume chia seeds is with chia pudding at breakfast – try this recipe, which is so basic and takes just a few minutes to assemble. A weekly staple in my fridge for a healthy breakfast, grab and go snack, or even dessert. Your taste buds will be happy, the microbes in your gut health will flourish, and your mood and energy will be stable thanks to all the delicious fiber and the blood sugar regulation benefits chia seeds offer. Click here for this easy and delicious recipe.

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Is your child getting enough Omega 3?

Research has shown that consuming 1-2 grams of omega 3 fatty acids per day can help improve mood, attention, and hyperactivity in kids. For parents who wish to improve the quality of life and mental health status for a child who has emotional and behavioral issues, this is a key nutritional area to focus on.

Omega 3 fatty acids can be found in certain foods such as salmon, sardines, avocado, walnuts, flaxseeds, chia seeds and dark leafy greens. EPA and DHA (found in fatty fish) specifically are the long chain fatty acids associated with anti inflammatory and neuroprotective effects.

Recognizing the challenges associated with getting kids to ingest fish regularly, fish oil supplementation can be a substitute for food sourced EPA and DHA. Here is a supplement from Nordic Naturals I give to my daughters and also recommend to families for their kids (age 12+) given it is third party tested and has a mild lemon taste that doesn’t offend.