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Combating 7 of the Most Common Nutrient Deficiencies

06/01/2023

For most, having a healthy lifestyle is a top priority. Eating a balanced diet and exercising regularly are often the first things people think of when looking to make positive lifestyle changes. However, many people who are active and eat well can still have nutrient deficiencies without realizing it.

Drug-Induced Nutrient Depletion

While we take prescription medications to improve health, many medications (prescription and over-the-counter) can also deplete the body of essential vitamins, minerals, and enzymes the body needs to function optimally. This depletion in nutrients is more specifically a result of drug-nutrient interactions that influence food intake, nutrient digestion, absorption, distribution, metabolism, and much more.¹ Some medications interfere with the absorption of nutrients, others lead to increased excretion of nutrients, and some block the body’s production of certain nutrients. The list goes on. Eventually, these nutritional deficiencies can become significant and cause severe side effects, especially when the medications are taken for long periods as nutrient deficiencies tend to develop gradually over time.²

 

How to Avoid Drug-Induced Nutrient Depletion

With America’s increasing reliance on prescription medications (50% of adults regularly take one prescription medication and 20% take three or more), avoiding nutrient depletion can be difficult, but it’s possible.¹ The best way to avoid drug induced nutrient depletion is to talk with your pharmacist. Be honest about what side effects you are experiencing and ask them to review which nutrients might be depleted by your regimen. Consult with your doctor or pharmacist about what supplements may be right for you, or if your regimen can be modified to reduce your risk.

combat common nutrient deficiencies with vitamins & supplements

Common Nutrient Deficiencies and How to Avoid Them

To make up for nutrient deficiencies, there are many over-the-counter vitamin and supplements options — so many that it can be hard to figure out which ones could benefit you. Choosing the vitamins and supplements that are right for your body and lifestyle can be overwhelming, but educating yourself on the nutrient effects from your current medication regimen and learning about the most common nutrient supplement options and their properties can help to alleviate this stress.

1. Iron

Iron is crucial for growth and development, increased energy, better brain function, and healthy red blood cells.³ If you typically incorporate red meats in your diet, you should get enough iron. However, the amount of iron you need may increase during times of rapid growth and development, like puberty and pregnancy.³ Vegetarians and vegans may also need more iron if they are not incorporating plant-based iron-rich foods like white beans, lentils, spinach, kidney beans, and nuts.⁴

2. Vitamin D

Vitamin D helps the body absorb calcium, which is vital for our bone health. But don’t we get Vitamin D from the sun? Yes, we do, however, more than 40 percent of Americans don’t spend enough time in the sun each day to achieve this. Vitamin D intake is also diminished by wearing sunscreen, taking anticonvulsants, and it is not commonly found in food.³ Consult your doctor or pharmacist today about whether you should add a Vitamin D supplement to your daily regimen.

3. Vitamin B12

A B-complex vitamin is made up of eight different B vitamins, most notably vitamin B-12. Vitamin B-12 creates and sustains your energy supply by breaking down foods and identifying the micronutrients your body needs. Vegans and vegetarians are most susceptible to vitamin B-12 deficiency because many B vitamins are found in animal products.³

Vitamin B-12 deficiency is prevalent in those that have metabolic abnormalities like type 1 and type 2 diabetes patients. Additionally, B-12 deficiency is also associated with gestational diabetes.⁴ If you are at risk, consult with your doctor of pharmacist about incorporating a B-12 supplement and/or modifying your diet to include more B-12 rich foods.

4. Calcium

Calcium is a mineral necessary for fortifying bones and teeth. As individuals age, their bone density decreases, making supplement with calcium crucial for bone health. However, more than 40 percent of the U.S. population does not consume enough calcium in their diet.³ If your diet is not rich in dairy, broccoli, nuts, and beans, it is recommended to incorporate a calcium supplement in your daily regimen. Note: For patients that take corticosteroids long-term for conditions like rheumatoid arthritis, calcium supplementation is crucial and highly recommended.⁴

5. CoQ10

Co-enzyme Q10 (CoQ10) is an antioxidant and heart support nutrient that your body uses to promote cell growth and maintenance. It is found in meat, fish, and nuts, but not in enough quantity to significantly increase CoQ10 levels in your body. Studies have shown that supplementing with CoQ10 may be beneficial in restoring optimal levels of energy, reducing oxidative damage, and improving heart function. Most people have enough CoQ10 naturally, but it is often depleted in those who take medication to support healthy cholesterol level.⁵ If you are taking prescription cholesterol medication, talk to your pharmacist about nutrient depletion and the benefits of adding a CoQ10 supplement to your daily routine.

6. Magnesium

Magnesium is essential for bone health and energy production as it regulates the nervous system, eases sleep problems, balances blood sugar, and makes proteins in the body. Magnesium is in many foods, but these foods may not be part of your regular diet. To get more magnesium into your system without a supplement, try eating more: ³

  • Artichokes
  • Beans
  • Brown rice
  • Nuts
  • Pumpkin
  • Soybeans
  • Spinach
  • Tofu

Magnesium deficiency has been associated with increased cardiovascular risk, such as hypertension, stroke, and heart attack.⁴ If you are not getting magnesium in your regular diet, consider consulting with your doctor and/or pharmacist about taking a magnesium supplement.

7. Zinc

Zinc is a major player in supporting the immune system. The average American diet is not rich in zinc, so adding a zinc supplement can compensate for this and help boost your body’s ability to fight off infections and heal wounds.⁴ In addition to adding a Zinc supplement to your regimen, you can also incorporate more zinc rich foods in your diet:

  • Spinach
  • Brown rice
  • Grass-fed beef
  • Pumpkin Seeds

 

Patients should never begin taking a supplement to address nutrient depletion before talking with their pharmacist or physician. Some supplements may reduce the effectiveness of certain medications and may not be recommended based on the medications a patient is taking. With the help of your local community pharmacy team, you can break the cycle of nutrient depletion and get the most benefit out of your medication regimen.

 

Sources

  1. https://nutritionreview.org/2016/12/practical-guide-avoiding-drug-induced-nutrient-depletion/
  2. https://www.naturalawakeningsnj.com/2013/06/28/226398/drug-induced-nutrient-depletion-beware-of-medications-that-rob-your-body-of-vital-nutrients-
  3. https://www.healthline.com/health/food-nutrition/best-vitamins-to-take-daily
  4. https://www.uspharmacist.com/article/druginduced-nutrient-depletions-what-pharmacists-need-to-know

https://www.webmd.com/diet/supplement-guide-coenzymeq10-coq10#1

Filed Under: Wellness Corner Tagged With: Eating Healthy, Exercise, Health Benefits, Health Tips, Nutrient Deficiency, Nutrients

DECEMBER: How does walking can affect your health?

12/03/2021

How does walking can affect your health?

Walking is a simple activity that does not require equipment or a gym membership. Walking at a brisk pace has many health benefits. According to American Heart Association (AHA), a brisk pace walk is 3.5 mph to 4 mph (17 to 15 minutes a mile) or 50% to 70% of your maximum heart rate. Here is a list of benefits one may gain from regular brisk walks.

Close up on running shoes Fitness women training and jogging

– Manage or prevent heart disease, stroke, cancer, diabetes type 2, and high blood pressure

– Strengthen immune system

– Lose body fat

– Maintain a healthy weight

– Strengthen bones and muscles

– Supports your joints

– Improve muscle endurance

– Improve balance and coordination

– Improve cardiovascular fitness

– Increase energy levels

– Reduce stress and tension

– Improve memory, mood , sleep, and cognition

To avoid injury keep a good walking form and make sure you are using proper technique. Keep your head up and looking forward while walking. Keep your neck, shoulders, and back relaxed and not stiff. Make sure your back is straight and in an upright position. Keep your stomach muscles slightly tightened. With elbows slightly bent swing your arms opposite the movement of your legs. A little pumping with your arms is fine.

To prevent injury make sure your feet are comfortable and supported. Choose shoes with arch support and a firm heel with a flexible soul to cushion your feet and absorb the shock. Wear comfortable loose fitting clothes and gear that’s appropriate to the weather. Aim for moisture wicking fabrics and wear layers. Don’t forget to wear sunscreen, hat, and sunglasses if walking in the daytime. If walking at night make sure you wear bright color clothing with reflective tape. 

To prevent injury warm up before your walk. Start with a slow 5 to 10 minute slow walk, this will help warm your muscles up and prepare your body for exercise. At the end of the walk you will need to cool down. Walk slowly for 5 to 10 minutes to help your muscles cool down. You may want to gently stretch your muscles after the warm up or after the cool down. 

For cardiovascular health the American Heart Association (AHA) recommends walking 5 to 7 days a week for 30 minutes a day. It can be broken up into three 10 minute segments or one 30 minute walk once a day. Always talk to your physician before starting any physically activity. It is fine to start slowly, maybe 5 minutes a day for the first week and then Increase by five minutes each week after until you reach at least 30 minutes. As a general rule, try aim for at least 30 minutes a day. If you can’t set that much time aside, even small amounts of physical activity are helpful and can provide health benefits.

 

Sources: Mayo Clinic, AHA, and Arthritis Foundation 

 

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.

 

Filed Under: Wellness Corner Tagged With: Cholesterol, Eating Healthy, Health Tips, Lowering Cholesterol, Shima Patel, Wellness Corner

NOVEMBER: Lowering Your Cholesterol

11/01/2021

9 tips to naturally lower your cholesterol:

If you have high cholesterol, you might be wondering where to start and what changes to make in your diet and lifestyle. Here are a few helpful tips to help you lower your “bad” LDL and total cholesterol and raise the “good” HDL cholesterol.

1. Avoid trans fats, also known as trans unsaturated fatty acid, which rise overall cholesterol levels. Trans fats are margarine, vegetable shortening, partially hydrogenated vegetable oils and soybean oils, and are found in fried foods, baked foods, and in many processed and prepackaged foods. Make sure to check the ingredients on any prepackaged food.

2. Try reducing saturated fats such as red meat, chicken with skin on, pork, butter, cooking oils such as palm oil and coconut oil, cheese and other dairy products. Saturated fats can increase LDL cholesterol. You might be wondering what foods you can eat.

3. Start incorporating foods that are high in omega-3 fatty acids in your diet such as salmon, deep sea tuna, trout, mackerel, herring, walnuts and flaxseeds. Omega-3 helps reduce LDL cholesterol and decrease the risk of heart disease.

4. Consume foods rich in monounsaturated fats such as avocados, tree nuts such as walnuts and almonds. Keep in mind to look at the ingredients and pay attention to what the nuts were roasted in. Better to eat them non roasted. Try using olive oil, sesame, and sunflower oils to cook with. Monounsaturated fats help reduce LDL and increase HDL.

5. Increasing soluble fiber in your diet can reduce the absorption of cholesterol into the bloodstream. Gradually increase soluble fiber over time to decrease constipation, bloating, and stomach pain. Good sources of soluble fiber are found in vegetables, fruits, whole grains such as oatmeal and brown rice, legumes, and beans.

6. Exercising regularly can lower the bad cholesterol and increase the good cholesterol. Get your doctor’s approval before starting any physical activity. The Department of Health and Human Services recommends adults get at least 150 to 300 minutes of moderate exercise, or 75 to 150 minutes of vigorous aerobic activity per week. Start with trying to incorporate regular exercise into your life by walking, hiking, jogging, swimming, cycling, playing a favorite sport, or resistance training with light weights.

7. Smoking can raise LDL and lower HDL. Once the smoking has stopped the HDL cholesterol level can improve.

8. When used in moderation alcohol can help increase HDL. The benefits are not strong enough to recommend alcohol for anyone who does not already drink. For healthy adults, one drink a day for women of all ages and men older than 65 years, and for men 65 years and younger up to two drinks a day.

9. Supplements such as coenzyme Q10, fish oil with omega-3 DHA and EPA, and psyllium have evidence to improve cholesterol levels.

Sources: Healthline, WebMD, MedicalNewsToday, and Mayo Clinic

 

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.

 

Filed Under: Wellness Corner Tagged With: Cholesterol, Eating Healthy, Health Tips, Lowering Cholesterol, Shima Patel, Wellness Corner

NOVEMBER 2019: Lowering Your Cholesterol

10/31/2019

9 tips to naturally lower your cholesterol:

If you have high cholesterol, you might be wondering where to start and what changes to make in your diet and lifestyle. Here are a few helpful tips to help you lower your “bad” LDL and total cholesterol and raise the “good” HDL cholesterol.

1. Avoid trans fats, also known as trans unsaturated fatty acid, which rise overall cholesterol levels. Trans fats are margarine, vegetable shortening, partially hydrogenated vegetable oils and soybean oils, and are found in fried foods, baked foods, and in many processed and prepackaged foods. Make sure to check the ingredients on any prepackaged food.

2. Try reducing saturated fats such as red meat, chicken with skin on, pork, butter, cooking oils such as palm oil and coconut oil, cheese and other dairy products. Saturated fats can increase LDL cholesterol. You might be wondering what foods you can eat.

3. Start incorporating foods that are high in omega-3 fatty acids in your diet such as salmon, deep sea tuna, trout, mackerel, herring, walnuts and flaxseeds. Omega-3 helps reduce LDL cholesterol and decrease the risk of heart disease.

4. Consume foods rich in monounsaturated fats such as avocados, tree nuts such as walnuts and almonds. Keep in mind to look at the ingredients and pay attention to what the nuts were roasted in. Better to eat them non roasted. Try using olive oil, sesame, and sunflower oils to cook with. Monounsaturated fats help reduce LDL and increase HDL.

5. Increasing soluble fiber in your diet can reduce the absorption of cholesterol into the bloodstream. Gradually increase soluble fiber over time to decrease constipation, bloating, and stomach pain. Good sources of soluble fiber are found in vegetables, fruits, whole grains such as oatmeal and brown rice, legumes, and beans.

6. Exercising regularly can lower the bad cholesterol and increase the good cholesterol. Get your doctor’s approval before starting any physical activity. The Department of Health and Human Services recommends adults get at least 150 to 300 minutes of moderate exercise, or 75 to 150 minutes of vigorous aerobic activity per week. Start with trying to incorporate regular exercise into your life by walking, hiking, jogging, swimming, cycling, playing a favorite sport, or resistance training with light weights.

7. Smoking can raise LDL and lower HDL. Once the smoking has stopped the HDL cholesterol level can improve.

8. When used in moderation alcohol can help increase HDL. The benefits are not strong enough to recommend alcohol for anyone who does not already drink. For healthy adults, one drink a day for women of all ages and men older than 65 years, and for men 65 years and younger up to two drinks a day.

9. Supplements such as coenzyme Q10, fish oil with omega-3 DHA and EPA, and psyllium have evidence to improve cholesterol levels.

Sources: Healthline, WebMD, MedicalNewsToday, and Mayo Clinic

 

About Shima: Shima graduated from the University of Arkansas with a BS in Microbiology in 1997 and worked at the University of Arkansas for Medical Sciences with the Infectious Disease Department on clinical trials for over 4 years. She then pursued a career change and graduated with her Doctorate degree from St. Louis College of Pharmacy in 2007. During her years enrolled in pharmacy school she worked part-time at St. Louis University, where she helped design a laboratory protocol for the BCG Vaccine Study, which received full funding in 2011.

Shima joined Sinks and Medley Pharmacy in September of 2014 as a pharmacist. She continually strives to focus on improving outcomes and raising the quality of life for patients with all types of medical ailments and conditions.

Filed Under: Wellness Corner Tagged With: Cholesterol, Eating Healthy, Health Tips, Lowering Cholesterol, Shima Patel, Wellness Corner

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