5 tips to optimize your health through mineral balance.
One of my favourite conversations to have with clients is on the amazing, multi-faceted benefits of minerals. Incredibly, although the human body does not make minerals itself, the micronutrients – vitamins and minerals – we consume each day have a critical role in ensuring a properly functioning body. For instance calcium, the most abundant mineral in the human body, doesn't just help us build strong bones and teeth, it also provides a necessary cofactor in cell division, blood coagulation, the release of neurotransmitters and in regulating the heartbeat. The importance of ensuring we source the required minerals and their cofactors in our food cannot be overstated. So how can we be sure we are getting what we need each day? And what situations may increase our mineral needs?
Check in on stress
Chronic stress (so common to most of us) and alcohol consumption can inhibit the functions of magnesium and zinc. When we look at this under the microscope, magnesium acts as a cofactor for more than 300 enzymatic reactions in the body so a deficiency could possibly lead to health issues including muscle cramps, poor sleep, increased stress, constipation and migraines. It is extremely beneficial to lower stress levels, but often not so simple to take a break from the hamster-wheel of life. For acute stress, having some breathwork tools in your kit can be life-changing in stressful situations and can bring you back into balance in minutes, if not seconds. Improving nutrition, sleep quality, exercise, meditation, community, cold exposure and grounding can also help to address stress over the longer term.
Be mindful of your food
Minerals come from the earth and into the food supply via the soil. It goes without saying then, the soil must contain the mineral for it to be in the food! Globally, so many of our soils are depleted of minerals, due to modern agricultural methods and therefore understanding how we can replenish is key. Regenerative farming methods focus on nurturing and maintaining the integrity of the soil with initial studies showing the mineral and nutrient quality of foods are increased. Develop a relationship with local farms who take soil health seriously and fill your plate with colour and variety.
Be aware when needs may increase
Minerals are critical to the proper regulation of tissue growth. It is especially important to ensure mineral needs are fully met in times of high growth such as infancy, childhood, pregnancy and when breastfeeding. Iodine, a metabolic mineral, is an essential component of every cell in the human body, and is particularly important in the regulation of tissue growth. Often during different life stages, deficiencies can occur so it’s important to be mindful your mineral needs are being met via nutrient-dense whole food sources. During pregnancy, the needs of the growing baby place extra demands on mum to provide iodine so feasibly a deficiency could occur if not being topped up. Critical for thyroid and brain development, this is one life stage where adding a supplement is often recommended. Look for a whole food vitamin and mineral prenatal to ensure nutrient balance and try including some delicious food sources of iodine such as Greek yoghurt, seaweed, hard-boiled eggs or your favourite baked fish.
Keep a balance to maximize bioavailability
In order to ensure proper function of muscles, a nutrient-dense diet with well-balanced macronutrients will provide the body with the micronutrient minerals required. For instance, calcium and magnesium work together synergistically to contract and relax muscles. Kelp, almonds, brewer’s yeast and brazil nuts are rich sources of both magnesium and calcium, not forgetting raw dairy products such as cheese and yoghurt if tolerated. Being mindful of not overdoing one particular mineral is key. When we look at zinc for instance, it is essential for immune system support, but taking high doses can inhibit copper bioavailability which can impair immune function, energy production and iron use. As like everything related to vital health... Balance is key!
signs to watch out for
The most common mineral deficiencies are calcium, iodine, iron, magnesium and zinc. Recognizing when needs are not being met and focusing on mineral-rich food sources is particularly important. Without the required minerals the body can experience wide-ranging symptoms including muscle cramps, anxiety, insomnia, fatigue, reduced immunity, skin issues. The list could go on. Prioritizing nutrient-dense whole foods helps the body get what it needs. Keep check of the water you are drinking too. Reverse osmosis filters do a great job of removing harmful contaminants in the water but at the same time also remove the beneficial minerals. It is therefore important to understand how the minerals can be replenished.
Interested to explore further?
How to optimize mineral status is explored in depth when I work with clients. With the body relying on minerals to maintain proper health and function, it is super helpful to have some simple go-to sources to incorporate into your day. Taking the time to explore what mineral zappers you have in your life whether it be acute or chronic stress, or you are going through a particular life stage where your mineral needs are increased, can have profound benefits. Finding stress-reducing techniques you love such as exercise, breathwork, being in nature or a hobby are wonderful modalities to reduce stress. If you would like to optimise your health, simply click on the link below. I would love to hear any questions or comments you may have or if you would like to arrange a Insight Call with me.