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

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

FEBRUARY 2020: Reducing Your Risk of Heart Disease

02/01/2020

February is healthy heart month. Heart disease is the number one killer in both men and women in the United States. People who have high blood pressure, cholesterol, diabetes, are overweight, or have a history of smoking or cardiac conditions in their family are at a higher risk of developing heart disease. Other factors include: not enough physical activity, excessive alcohol use, stress, and not eating a healthy diet. Here are some healthy steps to take to reduce your risk of heart disease.

• Quit smoking – smoking is a major cause of coronary heart disease.

• Maintain a healthy weight – the extra weight puts more pressure on the arterial walls and forces your heart to work harder.

• Reduce stress and look after your mental health. Anxiety and depression can put a strain on the heart.

• Control your cholesterol and blood pressure with diet, exercise, stress reduction, or prescription medication. See November and December 2019 Wellness Corner.

• Stay physically active – The American Heart Association recommends at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise a week. See January 2020 Wellness Corner.

• Get enough sleep. Research has shown a lack of sleep can lower the metabolism, making it harder to lose weight and increases the risk of developing high blood pressure. See March 2019 Wellness Corner.

• Eat nutritious foods and moderate proportions – eat foods that contain healthy fats from vegetables, nuts, seeds, and fish. Avoid foods high in salt, saturated fat, and sugar. Avoid butters, red meat, cheese, and baked goods.

• Get yearly checkups.

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.

JANUARY 2020: 30 Easy Ways To Fit In 10 Minutes of Exercise

12/31/2019

Many of you may have made New Year’s resolutions and some of those might include fitting some exercise in your day. Some of us feel we do not have time to exercise. Here are some ideas to help you fit in a mini workout throughout the day if you don’t have time to hit the gym.

30 easy ways to fit in 10 minutes of exercise:

Around the House

1. Morning newspaper – 5 minute power walk up the street in one direction and back in the other.

2. If you’re housebound – hop on a treadmill or exercise bike.

3. Try 5 – 10 minutes of jumping jacks (in 10 minutes a 150 lb woman can burn 90 calories).

4. In the kitchen cooking – while waiting for a boiling pot of water, do wall push ups, wall sits, or calf raises.

5. After dinner, go outside for a walk, or play tag or shoot baskets with your kids.

6. Just before bed or before you shower in the morning, do a few repetitions of dumbbell exercises.

While Waiting

7. While you wait for your child to take some kind of lesson or class, walk around the block several times. You could add a 1 – minute burst of jog to the walk as your fitness level improves.

8. Long wait at the Dr. office – Ask the receptionist how long of a wait, most are willing to tell you, and walk around the medical building.

9. If you’re at a soccer or softball game, walk around the field.

10. Throw a ball back and forth, or run for fly balls at the park with your child.

At Work

11. Ride your bike or walk to work if you can.

12. Walk to a restaurant, on your lunch, on a route that takes you a little bit out of your way.

13. If you have a meeting in another building, leave 5 or 10 minutes early and walk or after the meeting do extra walking.

14. Try 5 to 10 minutes climbing stairs on breaks.

15. While waiting for an elevator or watching your food microwave, try strengthening your core with ab exercises. Stand feet parallel and knees relaxed, contract the muscles around your belly button, then elevate your upper torso and release, finally contract your buttocks for a few seconds.

When You’re Watching TV

16. Put the remote by the TV and get up to change channels.

17. Dance like you are 16 again.

18. Jog in place or do jumping jacks during commercials.

19. Do leg exercises and lifts with small weights while you watch TV.

While Traveling

20. Pack your sneakers and use the gym facilities or apps on your phone for exercising.

21. Stop twice a day for short brisk walks and stretching while traveling by car.

22. During layovers at the airport, climb the stairs and walk around as much as you can.

23. Book a hotel room on the higher floors and take the stairs, try two stairs at a time.

24. Do calf stretches if you’re riding the elevators.

While Sitting down at Work or Home

25. Calf muscle toning – remain seated and raise your legs up on the very tips of your toes. Hold for 10 seconds and repeat 8 times.

26. Ankle Rotations – rotate your ankles in both directions for 5 seconds. Do 5 sets of 8 reps in each direction.

27. Arm Stretches – use the right arm by reaching as far to the left as you can while supporting it in the crook of your left elbow, hold the stretch for 5 seconds. Repeat 8 times then switch to the left arm.

28. Rotating at the waist – rotate as far to the left as you can and hold for 5 seconds, then repeat on the right. Repeat 5 sets. Us the backrest of your chair for extra support.

29. Crunches – move to the edge of your seat and lean back on the backrest, then lift your straightened legs a few inches above the ground and raise your back a few inches of the backrest, keeping your navel pulled towards your spine. Hold for 10 seconds. Repeat 8 times.

30. Leg lifts – starting with both feet flat on the floor, do leg lifts, starting first with the right leg and then the left. Lift each leg until it touches the underside of your desk. Do 10 sets of 8 reps.

Source: prevention.com and Your modern family