Nutrition. Vitamins. You.
If you frequently snore, feel tired all day or get irritable, there’s a chance you may have sleep apnea. The good news is that there are nutrients that can help support the respiratory system and healthy sleep.
When it comes to taking care of your health, it can be hard to know where to start. Tune into this episode to hear Amanda Williams, MPH offer recommendations for the basic nutrients you need to add to your daily routine today.
bone health
InViteⓇ Health Podcast, Episode hosted by Amanda Williams, MPH
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You may have heard of the terms “silent disease” and “silent killer.” These are terms that are thrown around in the medical community when referencing disease states that people walk around with and are completely unaware until something goes haywire. When we think about the silent killer, we’re usually thinking in the setting of high blood pressure, which could lead to a potential heart attack.†
When we’re referencing a silent disease, we’re usually talking about osteoporosis. For the most part, people have no idea that their bones are getting weaker. You generally don’t feel this. When it comes to bone health, there’s a lot of misunderstanding as to what’s actually happening within the bones and who is impacted by loss of bone density. Today, I want to talk about the basics of bone health.†
Let’s talk about bone health in general. You cannot feel that your bones are getting weaker. There are probably 10 to 15 million Americans suffering from osteoporosis or bone loss. There’s probably close to 50 million Americans who have low bone density. When we look at the population as a whole, we can then say that probably half of the people over the age of 50 years old are at risk of breaking a bone. These people should be cognisant of their bone health.†
When we think about bone health, many times our brains go straight to calcium and Vitamin D. These are very important because they are integral to maintaining bone health, but there are so many other factors that we can look at.†
We can certainly see how the intake of certain vitamins and minerals beyond calcium and Vitamin D impact bone health. We can look at how easy it is to maintain good bone density throughout our lives and it really comes down to diet and exercise.†
We know that eating a healthy diet like the Mediterranean Diet is incredibly important. We also have to make sure that we are maintaining good muscle tone and muscle strength.†
We can also look at different nutrients besides calcium and Vitamin D. We can look at collagen. We know that collagen provides the bones with essential strength and allows for flexibility within the bones. Omega-3 fatty acids and tocotrienols play a key role in fending off oxidative stress that can do damage. The EPA and DHA that come from fish oil and krill oil are really important when it comes to enhancing bone-forming cells. When it comes to your diet, if you are getting adequate vitamins, minerals and omega-3 fatty acids, you’re usually covering most of those bases. However, most Americans are just not eating healthy enough to achieve these things, so it is important to turn to supplementation.†
FISH OILS, AGING AND MUSCLE HEALTH – INVITE HEALTH PODCAST, EPISODE 335. Listen Now>>
In this episode, Amanda Williams, MPH explains the dangerous risk that osteoporosis and osteopenia pose to people. She explains different factors that impact overall bone health and provides recommendations for nutrients that play important roles within the bones.†
Key Topics:
Thank you for tuning in to the InViteⓇ Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at InViteⓇ Health today. We’ll see you next time on another episode of the InViteⓇ Health Podcast.
If you’re eating plenty of produce, you’re probably also getting lots of important nutrients! Cruciferous vegetables like cauliflower and kale are rich in powerful constituents including indole-3-carbinol and DIM that are important for detoxification and overall wellness.
Maca is a powerful nutrient that offers support for the brain and GI tract, but it is most well known for helping men and women with sexual dysfunction. Learn more about this Peruvian superfood from Amanda Williams, MPH.
triglycerides
InViteⓇ Health Podcast, Episode hosted by Jerry Hickey, Ph.
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As we discussed in Part 1 and Part 2 of this episode, triglycerides can be exceedingly dangerous when they’re elevated. When they’re somewhat elevated, they can contribute to hardening of the arteries, coronary heart disease and an increased risk of stroke and heart attack. They also cause fatty liver disease and the development of prediabetes or diabetes.†
There are nutrients that can help fight elevated triglycerides. One of these is niacin, which is a form of Vitamin B3. Vitamin B3 is involved with energy production and can help slow the aging process. Niacin helps to lower your triglycerides, as well as your bad cholesterol, and can also help to raise your good cholesterol a little bit. The problem is that when this is used as a drug, it is used in very high doses and it can be very unpleasant. The amount of niacin that you get in our B-Complex or multivitamins is fantastic, but super high doses of this vitamin may not be great.†
B COMPLEX VITAMINS & YOUR BRAIN, PART 1 – INVITE HEALTH PODCAST, EPISODE 102. Listen Now>>
Psyllium husk can also be beneficial. Psyllium is a type of fiber. It has to be mixed totally with water, otherwise the water in your throat can mix with it and it can swell in your throat. You mix a teaspoon of the psyllium in a glass of water twice a day and take it with food. First of all, it is a fiber and this helps to clean out your colon and support regularity. Psyllium husk also helps to lower your cholesterol, blood sugar and triglycerides.†
Then we have plant sterols, which may be my favorite, as well as fish oils.†
A trial done in the United States looked at people who were being treated with statin drugs and also had elevated triglycerides, but low cholesterol levels. These people also had a history of heart disease and diabetes. The researchers gave them 4000mg of fish oil a day, without its natural DHA. Instead, they super concentrated the EPA and changed its molecular shape a little bit. This study found that even if someone had low cholesterol levels, high triglycerides could cause them to have a heart attack or stroke. But, when they gave them the high-potency fish oils for five years, it cut back on the number of people who had a heart attack or stroke. Lowering the triglycerides cut back around an additional 25% in these risks.†
Now let’s discuss krill oil. The EPA and DHA in krill oil are more bioavailable, which means that they’re better absorbed by humans. This is because the oils in fish oils are attached to triglycerides, whereas the oils in krill oil are attached to phosphatides. Phosphatides are very good for the liver, brain, memory and mood. The way that krill oil supplies these fish oils is also excellent for helping to lower cholesterol and triglycerides.†
There is another kind of fat called sterols which are very interesting. They block the absorption of cholesterol from food in your digestive tract. Studies over the past 50 years show that they can help lower the risk of developing heart disease, as well as cholesterol levels. More recent studies are showing that they also help to lower triglycerides.†
In this episode, Jerry Hickey, Ph. concludes his discussion on triglycerides. He offers suggestions for nutrients and supplements that can help people with high triglyceride levels and cites multiple studies.†
Key Topics:
Thank you for tuning in to the InViteⓇ Health Podcast. You can find all of our episodes for free wherever you listen to podcasts or by visiting www.invitehealth.com/podcast. Make sure you subscribe and leave us a review! Follow us on Facebook, Twitter and Instagram at InViteⓇ Health today. We’ll see you next time on another episode of the InViteⓇ Health Podcast.
