Stuart Phillips’ Post

Drainded or Energezyded? Eating right has many benefits. In my wellness journey, I stopped eating sugars and processed food and exercised more. Today, 45 pounds less, I enjoy a better #brain, less #inflammation, and more #energy! Making that #mindset shift started me on a new journey, and I love the compound effect. Small habits for long-lasting results! 📢 Here are some questions to help you assess your #health #habits and commit to something small but #transforming. 📝 How do you feel about your energy levels and health? Energized or drained. 📝 What is one thing you will start doing to become healthier? Walk for a minute, drink more #water, take the stairs... 🚶♀️ 💃 📝 Who are you bringing along on your journey? Sharing increases #accountability, and it makes it more #enjoyable. 🤼♂️ 📝 How are you measuring your #consistency? I use a 🗓 calendar, and crossing the dates out keeps me going. The healthier you are, the better you will perform at your job, at home, and in relationships... Take care, Jennipher Gonzalez M.D. #md #mbbs #research #crc #img #ecfmg #fmg #doctor #physician #clinicaltrials

I will talk about the importance of protein intake and pulsing your protein intake for eternity. Protein intake is fundamental to high-performance living both now, and as you age. It is critical for your longevity. Here is another reason why this should be a focus for EVERYONE.

Have been teaching patients and coaching clients for 20+ years that protein adequacy is a crucial part of not just muscle, but bone health. Adding to Prof. Stuart Phillips excellent piece and list of items, in addition to calcium and Vitamin D, maintaining a low renal acid load dietary pattern by having healthy intake of whole fruits and vegetables and moderating grains (adds to acid load), as well as care to avoid excess sodium🧂by on average keeping <2000 mg/day. If using Euro labels, which instead of labeling sodium label the full “salt” molecule (ie sodium chloride - which is 40% sodium) on their labels, < 6.0 g/d. Excess salt not only increases bone loss, but also kidney stone formation. And excess is the rule, not the exception. Why? It’s due to ~80% of US sodium intake coming from that added to foods in refinement processing, with refined grains - breads, rolls, pizza dough, crackers, cereals - being #1 source of added sodium in US. Tongue partially in cheek - I’ll remind patients and health coaching clients - “if you want your bones to magically disappear and then reappear in your kidneys, eat a lot of salt”. I respectfully prefer to recommend at least 1000-2000 IU D3 daily as I’ve seen too many in the north miss getting above the minimum 25 hydroxyvitamin D blood level for bone threshold of 20ng/mL (50 nmol/L) without quadruple IU levels of D3 supplementation. Also applies to people who cover with SPF agressively or devout Muslim women who cover most skin most of the time while outdoors. And cannot forget that bone - like muscle - is a “use it or lose it” tissue. Another reason to value the benefits of resistance exercise. Regarding protein sources - plant and animal based - see our Reality Meets Science® #Flex5 food pyramid in the comments section.

RICKETS: Is a disease that effect childrens, causing softening and weakening of bones due to lack of calcium and phosphate. Causes: 1. Vitamin D deficiency: Vitamin D plays a crucial role in calcium absorption and bone growth. Deficiency can occur due to: - Limited sun exposure (UV rays trigger vitamin D production) - Dietary lack (few foods are natural sources) - Impaired absorption (e.g., liver or kidney disease) - Genetic disorders affecting vitamin D metabolism 2. Calcium deficiency: Calcium is essential for bone mineralization. Deficiency can occur due to: - Inadequate dietary intake - Impaired absorption (e.g., lactose intolerance) - Increased excretion (e.g., kidney disease) 3. Phosphate deficiency: Phosphate is crucial for bone mineralization. Deficiency can occur due to: - Inadequate dietary intake - Impaired absorption (e.g., liver or kidney disease) - Increased excretion (e.g., kidney disease) 4. Genetic disorders: Certain conditions, like vitamin D-resistant rickets, can affect vitamin D metabolism and lead to rickets. Symptoms: 1. Softening of bones (osteomalacia): Bones become weak and prone to deformities. 2. Bowing of legs (genu varum): Legs curve inward, causing bowlegged appearance. 3. Knock knees (genu valgum): Knees curve inward, causing knock-kneed appearance. 4. Deformities: Spine, pelvis, and skull deformities can occur. 5. Delayed growth and development: Rickets can slow down growth and development. 6. Muscle weakness: Weak muscles can lead to delayed motor skills. 7. Pain: Bone and joint pain can occur. 8. Increased risk of fractures: Weakened bones are more prone to fractures. Diagnosis: 1. Physical examination: Doctors check for signs of rickets. 2. X-rays: Assess bone health and detect deformities. 3. Blood tests: Measure vitamin D, calcium, and phosphate levels. 4. Genetic testing: If genetic disorders are suspected. Treatment: 1. Vitamin D supplements: Correct vitamin D deficiency. 2. Calcium and phosphate supplements: Ensure adequate mineral levels. 3. Sunlight or UV light therapy: Boost vitamin D production. 4. Dietary changes: Ensure adequate nutrition. 5. Orthotics or bracing: Support weakened bones. 6. Surgery: Correct severe deformities. Prevention: 1. Vitamin D supplements: Ensure adequate levels. 2. Balanced diet: Include calcium and phosphate-rich foods. 3. Regular exercise: Promote bone health. 4. Regular check-ups: Monitor bone health. Early detection and treatment can prevent long-term complications and promote healthy bone development in children.

https://lnkd.in/eH2-7drb For osteoporosis, the rationale for using vitamin E is based on its antioxidant activity, which can scavenge potentially damaging free radicals. Researchers have asked whether vitamin E can help maintain the integrity of bone matrix and stimulate bone formation while minimizing bone resorption, particularly in trabecular (spongy) bone, the bone compartment preferentially affected in perimenopausal bone loss.  Some nutrition experts advocate for vitamin E supplements containing mixed tocopherols, specifically suggesting a ratio of 50-100 IU of gamma-tocopherol per 400 IU Vit-D of D-alpha-tocopherol. Additional research is essential to confirm and further clarify the role of gamma-tocopherol in bone formation and resorption. In fact, it is also important to explore the influence of other compounds in the vitamin E family on skeletal health.

Posting a selection of studies for Nutrition Network. The August roundup is available on the website ( https://lnkd.in/dgTVXjZQ )   In reproductive health, a study (https://lnkd.in/dgy42Wwn ) comparing a hypocaloric well-formulated ketogenic diet with a isocaloric/isonitrogenous low-fat diet on self-reported menses in pre-menopausal overweight and obese women found that positive changes were reported by most of the women following a ketogenic diet, but none following the low-fat diet. Both groups experienced weight loss suggesting there may be unique benefits of nutritional ketosis independent of weight loss.   In neurology, a study (https://lnkd.in/dJzezuZG) has demonstrated that a ketogenic diet may be beneficial as an adjunct in cerebral haemorrhage recovery, providing 'notable advantages in terms of neurological and functional recovery, metabolic health, cognitive performance, and emotional well-being'.   In child and adolescent health, two studies looking at overweight and obesity report benefits of a low-carbohydrate intervention for a paediatric population (https://lnkd.in/d4H7FrJQ) and an adolescent population (https://lnkd.in/dK_bEmA2).   In metabolic psychiatry, the effect of ketogenic therapies on metabolism is examined in the context of neuropsychiatric illness (https://lnkd.in/d8dbsePr), and, in case you missed it, a case study demonstrating the effective management of treatment-resistant depressive symptoms in bipolar disorder (https://lnkd.in/dpxCtRAQ).   Technically, this is a September study (I couldn't resist), hot off the press, a case series reporting on the use of a carnivore-ketogenic diet for the treatment of inflammatory bowel disease (https://lnkd.in/dv_H6AMd). This report on 10 patients presenting with a variety of conditions that included ulcerative colitis and Crohn's disease found clinical improvements for all individuals. These promising results deserve urgent attention and further research.   See the link for the full listing (https://lnkd.in/dgTVXjZQ).

Cystic Fibrosis is a complex multi system disorder characterized by by abnormally thick secretions from exocrine gland that impairs the function of lungs and digestive system. Poor nutrition is observed with unfavorable energy balance due to increased stool energy losses and increased energy requirements related to disease severity , also reduced oral energy intake causing flatering growth. More energy is required in their diets during periods of infection to support breathing and malabsorption. A healthy body weight and a good lung function is a key indicator showing that they are well nourished. Poor health may led to futher medical conditions linked with Cystic fibrosis such as -Oesteopenia or oesteoporosis affecting the bone health due to late and less release of hormones especially in late puberty causing a need of more time to grow also weak breathing making a person less active hence causing weak bones and skin body stress which releases cytokines to fight infection leading to less calcium. -CFR Diabetes caused by pancreas damage affecting enzyme , hormone and digestive juice production. -Distal intestinal obstruction Syndrome affecting the bowel and intestines caused by food and mucus obstruction leading to pain, a good intake of fibre can help to maintain microphone which support the immune system, hydration and fluid intake. - With constipation the use of polyethylene glycol can bring positive impacts. - Those with liver diseases an intake of protein should be limited 1.8-2.0 kg/ day and a good optimal weight maintainance. - Gastro oesophageal reflux diseases can be relieved by a trial of medications such as antacids like PPI as Ameprazole. It's important to ensure a hig fat and high energy diet by recommending a higher number of serving according to calorie intake while considering the age and weight together with vitamins supplementation of fat soluble ones ( vitABDECK multivitamin ) . Choosing DHA over Omega 6 inorder to maintain a balance with anaerobic exercises of 30 minutes daily. A good intake of minerals esp Na, Cl, Ca ,Fe and Zn. Inadequate salt causes stomach pains ,weakness ,nausea and headaches. Though the intake varies with symptoms, dietary intake, climate and PA. Ensure fluid supplementation to prevent dehydration. Also undertaking pancreatic enzyme capsules to help digestion ie. Crean Enzyme. Use of probiotics which can reduce inflamations and exacertations , increase lung function and GI health. Supper foods in CF diet are fish, tomatoes, broccoli, olive oil, brazilian nuts, beans ,soy ,natural yoghurt but incase of tube feeding ( enteral) should be taken to account with individual preference, clinical preference , age ,life style. The benefits and side effects of anabolic and appetite stimulants must be taken to account while special consideration should be made to those with eating disorders especially atypical type. #cysticfibrosis# #specialneeds#

"Unraveling the Impact of Magnesium Deficiency on Daily Life: From muscle cramps to mood swings, understanding how inadequate magnesium levels can affect our everyday well-being. Let's prioritize nutrition and wellness to optimize our health. #MagnesiumDeficiency #WellnessJourney #NutritionMatters"

The Essential Synergy Between Magnesium and Vitamin D3 for Optimal Health Understanding the synergy between magnesium and vitamin D3 (cholecalciferol) is crucial for bone health, overall well-being, and disease prevention. Magnesium is pivotal in converting vitamin D into its active form, calcitriol (1,25-dihydroxyvitamin D [1,25(OH)2D]), vital for calcium absorption in the body. Magnesium is essential for the activity of enzymes involved in the metabolism of vitamin D, serving as a necessary cofactor for the biochemical reactions in the liver and kidneys. This conversion significantly influences bone health and helps prevent osteoporosis and osteopenia. A deficiency can impair the body's ability to effectively utilize vitamin D3, resulting in compromised calcium absorption and increased risk of bone demineralization. Additionally, inadequate levels of both nutrients can heighten the risk of vascular calcification, particularly with high dietary or supplementary calcium is consumed without sufficient vitamin K2. Vitamin K2 is essential for activating Matrix Gla Protein (MGP), important for helping prevent the calcification of blood vessels. Magnesium deficiency is also associated with various cardiovascular conditions, including arrhythmias and is associated with a higher incidence of atrial fibrillation (AF). Also, insufficient magnesium levels may worsen ventricular arrhythmias after a heart attack and render low potassium levels more detrimental to heart rhythm. Research, including data from NHANES, demonstrates that adequate magnesium intake is linked with a decreased risk of vitamin D deficiency. This highlights the role of magnesium not only in bone health but also in reducing risks associated with low vitamin D levels, including potential cardiovascular complications. Ensuring sufficient intake of magnesium, vitamin D3, and vitamin K2 (for those at risk of arterial calcification) through diet and, if necessary, supplementation may be required for maintaining overall health and help minimise the risk of chronic conditions.   Some References 1.  Sakaguchi Y. The emerging role of magnesium in CKD. Clinical and Experimental Nephrology. 2022 May;26(5):379-84. 2. Deng X, Song Y, et al, Magnesium, vitamin D status and mortality: results from US National Health and Nutrition Examination Survey (NHANES) 2001 to 2006 and NHANES III. BMC medicine. 2013 Dec;11(1):1-4 3. Vermeer C., Vik H. (2020). Effect of Menaquinone-7 (vitamin K2) on vascular elasticity in healthy subjects: results from a one-year study. Vascul Dis Ther, 5. 4.  Significance of magnesium in cardiac arrhythmias, Wien Med Wochenschr. 2000;150(15-16):330-4. 5. Thomas C. Crawford, MD, FACC Expert Analysis,  Low Serum Magnesium and the Development of AFib in the Community. American College of Cardiology, Mar 27, 2013   #magnesium #vitamind3 #heartdisease #vitamink2 #arrythmia #osteoporosis #AF #tachycardia #cramps #anxiety

Magnesium is essential for the activity of enzymes involved in the metabolism of vitamin D, serving as a necessary cofactor for the biochemical reactions in the liver and kidneys. This conversion significantly influences bone health and helps prevent osteoporosis and osteopenia. A deficiency can impair the body's ability to effectively utilize vitamin D3, resulting in compromised calcium absorption and increased risk of bone demineralization. Additionally, inadequate levels of both nutrients can heighten the risk of vascular calcification, particularly with high dietary or supplementary calcium is consumed without sufficient vitamin K2. Vitamin K2 is essential for activating Matrix Gla Protein (MGP), important for helping prevent the calcification of blood vessels. Magnesium deficiency is also associated with various cardiovascular conditions, including arrhythmias and is associated with a higher incidence of atrial fibrillation (AF). Also, insufficient magnesium levels may worsen ventricular arrhythmias after a heart attack and render low potassium levels more detrimental to heart rhythm Research, including data from NHANES, demonstrates that adequate magnesium intake is linked with a decreased risk of vitamin D deficiency. #magnesiumdeficiency #magnesium