Betaine and the Paleo Diet Homocystinuria Homocysteine-min

Betaine and the Paleo Diet

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Betaine is one of the many nutrients found in the body and it offers many ways to help our bodies function better and to look and feel healthier. As such, Betaine is a vital nutrient to consume as part of our diet and there are many foods which contain Betaine and offer numerous other health benefits. Betaine can be found in animals, plants and microorganisms and it is responsible for breaking up the fats and protein in the body. It enables the heart and blood vessels to function more effectively. The other benefit of Betaine is that it helps in treating homocysteine, which is a very harmful amino acid which can be obstructive to our blood vessels and cause strokes.

Homocystinuria is an illness which results from high levels of homocysteine and it can lead to extreme tiredness and fatigue, which is why it is essential to ensure we have the right amount of Betaine in our bodies. One of the other advantages of Betaine in our diets is that it increases the function of our metabolism, so is a good nutrient for promoting weight loss. It reduces fluid in our bodies which can lead to a fluctuation in our weight. It is important to intake the right amount of Betaine and not consume too much or too little of this essential nutrient, as it has the potential to lead to health problems.

Betaine is also thought to reduce the fatty deposits which can occur on the liver, often with alcoholics or those who suffer from illnesses such as diabetes. It is also thought that Betaine works well together with B vitamins so that the body is more protected from outside ailments which can lead to a weakened immune system and low resistance to colds and flus.

Betaine and the Paleo Diet Homocystinuria Homocysteine-min

Intaking Betaine

On average, humans will consume about 1 gram of Betaine from any standard diet, but this is a lot higher when following the Paleo diet. Betaine can be found in supplements, but it is also found in a variety of foods, which is the most beneficial way of consuming the nutrient. The Paleo diet encourages the consumption of a number of different foods which have a high content of Betaine, such as vegetables which are known to have high levels of Betaine. The two most effective vegetables to eat as a means of raising Betaine levels are beets and spinach, although there are many others which have smaller levels of Betaine.

The main Betaine content of beets is found in the peel and the flesh and there are many ways to introduce it into the diet as part of the Paleo way of living. Beets can be boiled and mixed up with other vegetables to create a really tasty salad. You can also add some apple cider vinegar to create an even more flavoursome salad, while maximising the benefits to your health. Beets are also full of other vitamins and nutrients which act as an antioxidant to improve the immune system and promote a healthier body.

It is also quite simple to add spinach to your meals and this is a great food choice for increasing consumption of Betaine. Spinach is a really tasty addition to a salad or side dish which can be eaten raw or boiled. It also protects against homocysteine which makes it the perfect choice for a healthier diet and lifestyle. Spinach offers numerous other benefits to the health and should be a regular addition to your meals on the Paleo diet.

You can also find Betaine in other food groups which are encouraged as part of the Paleo diet, including fish, such as haddock and trout. A good meal which will keep your Betaine levels high would consist of fish and plenty of vegetables, in particular spinach and beets. You can also add shellfish to your diet if you want an easy alternative to your meals with a good level of Betaine.

The variety of good foods available on the Paleo diet and the fact that it improves Betaine levels further increases the importance of this type of diet. Unlike other diets which are only useful for weight loss and are more like fads rather than a way of life, the Paleo diet offers an important way to change your life positively for the future. There are many ways to incorporate all of the right foods with plenty of nutrients, including Betaine into your meals and these do not need to be complicated to prepare.

Do you get enough Betaine in your diet?

Do You Really Know What You've Been Eating horse meat scandal paleo diet-min

Do You Really Know What You’ve Been Eating?

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Have you read about the horsemeat scandal in the UK? It seems that many products being sold as containing beef, have actually contained horsemeat. More and more products are being discovered across many brands as well as the supermarkets own brands. Most of the products are processed ready meals, with things like lasagne and spaghetti bolognese having been added to the scandal so far. Initially it was claimed “some” of the meat was horsemeat, but now it appears in some cases 100% of the meat has been found to be horsemeat.

Paleo Diet Horsemeat Scandal

One of the French food companies involved in the scandal, bought the frozen meat from a Cypriot food trader, who had bought it from a Dutch food trader, who had purchased the meat from two slaughterhouses in Romania. The French company then sold the horsemeat to a factory in Luxembourg, which was then sold under the Swedish brand Findus. This meat appears to be making it’s way into countless brands and products – with Findus just being the tip of the iceberg.

There is also concern that the horses may have been given the horse drug bute (phenylbutazone), which depending on the source you read, could be very harmful to humans if it gets into the food chain.

What ARE You Eating?

Most of the outrage so far seems to be at the fact that people have been eating horsemeat. Which yes, is outrageous and completely unacceptable (can you imagine if a similar scandal happened with pork?) But isn’t the biggest issue here that no one knows exactly what is in these processed food products? If they didn’t even know (and tell the consumers) that a frozen lasagne contains 100% horsemeat and 0% beef, how can we have any confidence about the other ingredients in the meal?

Even if the “beef” label is right on a product, with so much trading and smoke and mirrors masking the origin of the meat, I think we can be fairly confident a frozen ready meal is never going to contain grass-fed organic meat. In fact, I wonder how many different animals have contributed to the meat found in one ready meal? I guess it could be hundreds.

And what about the other ingredients? Is the tomato base of the spaghetti bolognese mainly tomatoes?  Or is it bulked out with cheaper chemicals? Are the tomatoes that are used organic, or rather grown in glass houses with chemicals to help them grow as quickly as possible. Can we even be certain the tomatoes aren’t genetically modified?

Paleo Diet GMO Tomatoes Ingredients

How Can You Get Confidence About Your Food?

The only way to be certain about what you’re eating is to make it yourself. However busy you are, I don’t think there is ever a good reason to by ready made instant meals. It’s just not worth it. It’s also very important that as well as making your own food, you’re careful about the ingredients you use, particularly meat. It really is worth buying organic, grass-fed, pasture raised meat, from as close to the farm as you can get it (perhaps you can order from the farm directly, or use a local butcher who does). Always ask your butcher where the meat is from and how it was raised – and if he doesn’t know, it’s probably time to find a new butcher.

For most people reading this, ready meals aren’t likely to be an issue. But eating out probably is. It always bothers me that when you eat at a restaurant, or in a food court, the same issues apply. Where do they get their ingredients from? If they don’t make a big thing about their meat being grass-fed and organic, well, it probably isn’t. In the long term, the best thing is to ask in the restaurant. Hopefully this way the message will get through that people care, and want to eat good quality ingredients. There are some good restaurants who pride themselves on their local, seasonal organic produce – you just have to find them.

Isn’t it ironic that the sale of raw dairy, from a small farm with well raised animals, is illegal in many places; yet it seems to be common practice to sell food products without even being able to trace what the contents is, or where it comes from?

What are your thoughts on the food industry and the ingredients they use? And what about the horsemeat scandal? I’d love to hear where you stand, so please share your comments below.

Do You Really Know What You've Been Eating horse meat scandal paleo diet-min

Probiotics and the paleo diet-min

Should You Take Probiotics?

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Probiotics are constantly being advertised, but what are they, exactly? And if you follow a good, healthy Paleo diet, should you consider taking them?

Probiotics are, for the most part, live organisms such as bacteria that people consume in order to gain several health benefits. But how is this possible? After all, people often take antibiotics to deal with bacteria inside their bodies that are causing problems. Well, the thing is that there is a distinction to be made between good bacteria and bad bacteria. In normal circumstances, the body has a pretty good balance between the two so the bad bacteria cannot do any damage. However, there are situations such as being ill where this balance is lost. Therefore, taking probiotic supplements allows you to regain the balance and prevent a lot of further medical complications.

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There are many different kinds of bacteria found in probiotics supplements and they all come with various health benefits. One of the most common genera is lactobacillus, which contains over 50 species of bacteria used in probiotics. These species can also be found in yoghurt and are usually effective at preventing certain infections as well as diarrhoea and skin disorders.

The genus of bacteria that makes up for almost 90% of all good bacteria found in the human body is bifidobacteria, which contains around 30 different species. They are immediately present in our bodies since birth and can help with various problems such as dental cavities, abdominal pains, bloating and bowel problems.

There are four other major bacteria genera found in the body: saccharomyces boulardii, streptococcus thermophilus, enterococcus faecium and leuconostoc. Each of them contains various species that have a positive effect on the human body, in one way or another.

For the most part, the healthy benefits that come from taking probiotic supplements impact two major areas: our digestive tract and our immune system. They affect our digestive tract because, as mentioned previously, they restore the balance between good bacteria and bad bacteria which can shift due to stress, bad diet, lack of sleep, drug usage etc. Their goal is to not let the bad bacteria grow in large amounts as this can lead to problems, but they also do not eliminate it completely since our bodies do have certain uses for it. Probiotics also help by eliminating toxins, chemicals and other harmful substances from our digestive tract while also helping absorb nutrients and delivering them to the cells that require them.

Probiotic supplements also have an impact on our immune system. They do not necessarily make it stronger, but by keeping the balance they ensure that the immune system is operating at maximum efficiency. Whenever this does not happen we are prone to being attacked by germs and this can lead to bad medical complications in some people. Allergic reactions, autoimmune disorders and infections are common results of this problem.

Therefore, taking probiotic supplements can have quite a positive effect on our bodies. However, they require the same care and attention as normal supplements, making sure that the brand is reputable (i.e. Paleo compliant) and that you take the recommended dosage.

Do you take any type of Probiotic alongside following the Paleo diet? And if so, which brand do you use?

Paleo diet arthritis rheumatoid Osteoarthritis Psoriatic-min

Arthritis and the Paleo Diet

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Unlike many other diets, the Paleo diet is renowned for the fact that it not only encourages weight loss but it can also help with a number of illnesses. One of such illnesses is arthritis which is caused by the inflammation of joints and is particularly common in females. Arthritis can occur in any part of the body and contrary to popular belief; it is not just a health problem which affects old people. Arthritis can occur at any time and any age and it can have a huge effect on a person’s standard of life. The illness causes a lot of swelling and pain throughout the body which can make everyday tasks a huge upheaval.

It is thought that a person’s diet can influence their likelihood of developing arthritis at any stage of their life and there are specific food groups which can actually encourage inflammation of the joints, leading to arthritis over time. The most common foods which are said to enhance the likelihood of arthritis are wheat and grains as they contain a protein called lectin, which is not easy to digest and thus can encourage inflammation.

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As the Paleo diet completely discourages the consumption of wheat and grains it is thought that it can be hugely important in preventing arthritis and reducing the effects for those who already have the condition. The foods which we know are popular as part of the Paleo diet, including fresh fish and vegetables are anti-inflammatory which means they can reduce the risk of suffering from arthritis. A high intake of Omega-3 in the diet is the perfect way to maintain a good standard of health and this is the reason it is so widely encouraged with the Paleo diet. These food groups are easier to digest which makes them a much healthier option when it comes to taking care of our bodies.

There are many people who will turn to anti-inflammatory tablets as a means of combating the symptoms of arthritis, rather than looking more closely at diet and how this can have an effect on the condition. There is a common misconception that grains are important as a means of increasing fibre intake, but in fact this isn't really the case. Vegetables which are non-starchy and fresh fruit actually contain much more fibre than what you would find in grains, so skipping these from your diet will not have any adverse effects on the body and overall health.

Grains also have a lack of essential vitamins, including A, C and B12, so there is no reason why they have to be part of any healthy diet. The key foods on the Paleo diet such as vegetables, meat and fruit have these in abundance so are a much healthier choice when it comes to looking after your diet.

In order to take good care of the body from the inside to the outside and setting it up for a long and healthy life, the diet we choose to follow is vitally important. As we all know, there are lots of diets which are constantly introduced but many of these focus entirely on lowering weight as opposed to keeping us healthy. There are many diets which will help us lose weight very quickly but these can actually be very detrimental to health. The Paleo diet on the other hand can offer a way to enhance our quality of life which is what makes it so popular and the reason why the popularity continues to grow.

Arthritis can be hugely dilapidating and can even be so severe that it can prevent people from carrying out normal day to day tasks and being able to work. The Paleo diet is the ideal way to introduce the right food groups in order to help prevent this illness or significantly reduce the effects of it. It is not a quick fix though, it takes a lot of dedication and following it to the letter – and the longer this is done, the easier it becomes. The incorporation of exercise together with the Paleo diet can provide a quicker way of combating arthritis and preventing the stiffness of the disease which can cause major health issues.

If you suffer from arthritis  I’d love to hear how Paleo has helped and how much difference it has made. Surely following a real food, Paleo diet is a much safer health option than consuming tablets, which are only really a temporary resolution.

Paleo toothpaste recipe natural-min

Paleo Toothpaste Recipe

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Do you use regular shop bought toothpaste? You’re careful about what you eat – but what about what you brush your teeth with?

I just read the ingredients on two brands of toothpaste, Colgate and MacCleans – and was shocked by what they contained. I don’t even know what the ingredients actually are – and I certainly couldn't find them at the farmers market. Here are just some of the common ingredients I saw…

Glycerin, Silica, Flouride, Sodium Methyl Cocol Taurate, Disodium Phosphate, Titanium Dioxide, Sodium Saccharin, Methylparaben, Propylparabem C173360, C174160, Sorbitol, PVM/MA Copolymer, Sodium Lauryl Sulphate (SLS), Carrageenan, Triclosan, Mica, Brilliant Blue and Quinoline Yellow

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Whilst you aren't supposed to swallow toothpaste, it’s fairly obvious that the ingredients can get into your blood stream. And that’s just adults – do children really manage to spit it all out?

Animals don’t use toothpaste – and clearly a few hundred years ago we wouldn't have been using such chemical laden products on our teeth. So is it really necessary?

Fluoride is a very controversial addition to toothpaste, and one that highly concerns me. From what I've read, Flouride seems to be highly toxic – and quite possibly not as great for teeth as the experts proclaim.

What’s The Alternative To Commercial Toothpaste?

Of course when you follow a Paleo diet, you won’t be eating the processed sugary foods that cause damage to teeth – this makes dental care a whole lot easier.

Instead of using a commercial toothpaste, you can go really basic and just floss and use baking soda to brush your teeth with. But baking soda can feel quite abrasive if you use it all the time – and also the taste might not be quite to your liking. You can also just use coconut oil. But, here’s a good recipe that I've tried. The peppermint oil takes the edge off the baking soda and leaves a “fresh” taste.

Ingredients:

  • 8 teaspoons of baking soda
  • 5 teaspoons of coconut oil (exactly what you use to cook with – hopefully unrefined, extra virgin)
  • 10 drops of peppermint oil (adding cinnamon instead is another winning combination)

How To:

Mix the ingredients together thoroughly in a small pot.

When ready to used, scoop out onto your toothbrush with a small wooden stick (or similar)

Remember – It’s not going to taste like what you've been used to in the commercial toothpastes – but you’ll soon get used to it. Your health and teeth will thank you!

What do you use to clean your teeth? If you've got a favourite recipe, I’d love to see it in the comments below!

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Can You Get Enough Calcium On A Paleo Diet-min

Can You Get Enough Calcium On A Paleo Diet?

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If you've told anyone you follow a Paleo diet, one of the typical responses you’ve probably got back, is bound to be “but how can you get enough Calcium?”

As part of any healthy lifestyle it is essential to have a decent amount of calcium in the diet, as it is involved in so many crucial functions. Calcium is known to strengthen the bones and teeth and can help to reduce the risk of suffering from osteoporosis, which causes brittle bones and can be very detrimental in the quality of life for sufferers. It is also thought the mineral can help to prevent cardiovascular disease and other illnesses which can cause a lot of problems in later life.

In order to really get the benefits from calcium, it is important to incorporate it with other nutrients and vitamins, as they work in conjunction with each other to produce the most effective results. Vitamins such as C and D3 help the body to absorb calcium so that the benefits are maximised. If these vitamins are not present in the diet, it won’t be absorbed sufficiently, which means the calcium won’t offer the benefits you would expect from it.

We don’t all require the same intake of calcium; there are factors which affect the level of calcium we should consume in our diet. Children require a lower level than adults and women are usually required to take in more calcium than men. Pregnant women should also try to take in a higher level of calcium as it will be beneficial for both mother and baby.

We know that calcium is essential for the body, but we have been led to believe that we need a lot more in our diet than what we actually need. It is also a misconception that the only way we can get the calcium we need is through the consumption of dairy products and in particular milk, which is not the case. There are many other foods which provide a good quantity of calcium and more than enough to ensure we have an adequate amount in our bodies. It can also be detrimental if we consume too much calcium, as it inhibits the absorption of magnesium. Magnesium is important for a healthy body and a lack of this can have an adverse effect on the body.

As a strict Paleo diet excludes dairy, many people wrongly assume eating this way will result in a Calcium deficiency. However, this simply is not the case. Not only are there some far better sources than milk – when the processed foods are removed from your diet your calcium requirements are actually lower. In fact, it is not calcium intake that is important, rather calcium balance. Processed things such as soft drinks actually use calcium in their digestion – effectively leeching calcium from your body. If you eat a lot of these types of foods, your calcium requirements are clearly going to be a lot higher. When you eat a natural Paleo diet – real food – your requirements are going to be a lot less.

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Good Paleo Calcium Sources

There are lots of foods other than dairy products which many people just don’t associate with calcium. These foods act as a good source of calcium and provide us with other health benefits, including providing an adequate amounts of essential vitamins and other minerals.

Leafy green vegetables are a great calcium sources, as are high quantity of fish, such as salmon and mackerel. These can also offer a substantial amount of the mineral, as well as providing us with vitamins and antioxidants which are the perfect way of maintaining a healthy lifestyle.

Walnuts and hazelnuts are other foods which act as a good source of calcium. It is important not to eat too many of these though due to the Omega 3/6 ratio, so sticking to a low quantity will achieve the desired result. Eggs are also a way of ensuring calcium is present in the body and in particular egg yolks are a good source. It is a good idea to take note of the calcium levels of the foods you are eating, so you know whether you are taking in too much or too little.

Do you eat dairy? Where do you get most of your calcium from? Share in the comments below!

Paleo Primal Diet Health Benefits Massage why good for you healthy natural muscles-min

8 Reasons Why You Should Have A Regular Massage

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With a massage in Sydney typically costing over $100 for an hour, it has always been a very occasional treat. On my recent travels to Indonesia however, I found Balinese massages were offered almost everywhere – and the going rate worked out at somewhere between $4.50 and $12 an hour. With prices like that, I thought I’d conduct my very own experiment, which basically involved having as many massages as I could and seeing if I felt any better for it!

The first few were quite sore, probably because I had some muscle tension. By the end of the trip, the soreness had completely gone. I noticed my sleep was better (though being on holiday probably has a big part to play), I felt relaxed and I'm certain I am a bit taller!

Having got back and researched it a bit further, there are lots of reasons for having regular massages.

Paleo Primal Diet Health Benefits Massage why good for you healthy natural muscles-min

The Benefits of Massage:

1. Posture gradually improves as the muscles around the spine become more flexible and less tense.

2. Circulation is encouraged, which is good for muscle recovery and healing

3. Massage encourages deeper breathing, helping oxygen circulate encouraging healing and growth

4. Joint flexibility is increased and tension relieved


5. A calm mind is encouraged by massage along with a completely relaxed body.

6. A massage is claimed to boast alertness and improve attention.

7. The cortisol that is decreased by massage is said to boast your lymph flow and immune cells (though I think the massage I had by the sneezing, sniffing masseuse in Bali probably didn’t have such a benefit to my immune system)

8. The decrease in cortisol and increase in serotonin and dopamine provided by the massage may also reduce stress, anxiety and depression.

If only a daily massage was an affordable option!

What benefits have you gained from massages? Do you regularly have them?

CoQ10 & The Paleo Diet-min

CoQ10 & The Paleo Diet

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Yet another possible deficiency is Co Enzyme Q10 (CoQ10), even on a strict Paleo diet.

What is CoQ10?

It actually assists with mitochondrial electron transfer and stress reactions that happen biochemically within the body. You cannot have too much Co Enzyme Q10, as it is great for providing better nutrient density to the mitochondria to help us make and burn more energy. It also helps increase our exercise ability and stamina.

Exercising helps increase the oxidation that occurs from our stress hormones with most exercise hermetic when things are in balance and running smoothly. If we are suffering from a co Enzyme Q10 deficiency caused by statins, Neolithic diseases or from just generally being unfit and out of shape there is a need to increase the dietary intake of Co Enzyme Q10 to optimise health.

CoQ10 comes in two forms, Ubiquinone and Ubiquinol, with one being an oxidised form and the other a reduced form – you can tell which is which by the price! Ubiquinol is three times more expensive because it is much harder to make the reduced optimal form. Ubiquinol contains two hydroxyl groups rather than just one; this allows it to bond much better with water molecules making it more readily absorbable by the mitochondria in our cells to help with energy production.

Primal Diet Supplement Vitamin Mineral Deficiency

Ubiquinol is also the biologically superior form of Co Enzyme Q10 because it is an electron donor; this makes it a very effective neutraliser of free radicals. It is the only form of Co Enzyme Q10 that looks for lipid peroxyl radicals that can cause damage to the polyunsaturated fatty acids present in your cell membranes.  When you are eating a Paleo diet this is a wonderful benefit as depletion of cellular Co Enzyme Q10 can’t support basic cellular functions. A Paleo diet together with a higher activity level requires optimal cellular and mitochondrial functions.

At the 5th Annual International CoQ10 symposium that was held in Kobe, Japan findings were released that showed the superiority of ubiquinal when given to a group of seriously ill patients with advanced stage cardiac disorders. If this can help those who are close to death with severe heart failure it is a critical component for any person looking to change their life by adopting a new healthy living plan or diet.

The study revealed that those clinically ill patients who had already suffered from heart failure easily absorbed ubiquinol CoE10 into their blood stream showing excellent improvements in all heath parameters. Another key factor that was announced was those with Hasimoto’s or other autoimmune diseases really need to only use the ubiquinol as they are unable to covert ubiquinone into ubiquinol due to their low B12 and B6 levels. They also need higher doses of ubiquinol more often.

Do you supplement with CoQ10? Please share your experiences in the comments below.

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Estrogen paleo diet oestrogen-min

Estrogen & The Paleo Diet

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When people mention estrogen they are more often than not referring to estradiol which is the major form of oestrogen in both men and pre-menopausal women. Today we will talk about estradiol which is the hormone that has the most wide-ranging effects on both woman and men.

What is estrogen?

It’s actually a catch-all type term for a number of chemicals with similar functions and shapes such as estradiol (E2) or estrone (E3). During a females reproductive years her estradiol levels are higher than other estrogens. During menopause however these estradiol levels decrease with the bulk of the woman’s estrogen content coming from E3 and E1. This is important as it is the E2 that the woman’s ovaries pump out and this is what has the biggest effect on her reproducing years – sending fat stores to the hips and thighs rather than to the abdomen. It is the decrease in E2 during menopause that leads to an increase of abdominal fat.

Estrogen is also responsible for maturing the female sex organs and the growth of the uterus. In males while testosterone is responsible for the male reproductive organs estrogens inhibits the death of cells in sperm cells.

Estrogen actually inhibits growth and has been used effectively to stop girls growing too tall. It is also a major part of bone development for males and females and can lead to poor done density as women age as they become unable to produce normal amounts of estrogen. Estrogen replacement therapy usually assists and rectifies the bone density problem.

Women suffering from clinical depression have been found to produce less estrogen – but more testosterone, than normal with estrogen replacement therapy helping their condition. Men who suffer from depression actually produce far more estrogen than normal. Women also have an increase in function of their atherosclerotic arteries which could help explain the increase in heart conditions in pre-menopausal women.

Estrogen has reduced the formation of amyloidal plaque that occurs in the brain of Alzheimer patients. In as many as 80% of breast cancer cases estrogen receptor sites rely on estrogen for fuel, with a rather common treatment for this type of breast cancer being to suppress the production of estrogen. Research has shown that males who received high levels of estrogen whilst in the womb are at greater risk of developing prostate and testicular cancer as adults.

Primal Diet Supplements Mineral Vitamin Deficiencies

Estrogen is very useful and can reduce strength and lean muscle mass while still promoting body fat accumulation with estrogen-dominant males often being obese and under-muscled. It is the large dose of estrogen that throws off the delicate hormonal balance and cause problems. While stunting a Childs growth might sound negative when you first hear about it, unchecked growth can have terrible consequences for the Child's health.

Both males and females need and produce estrogen for a reason as it has some very important uses within the human body. The problems lie in the unnatural amounts of the hormone within the body . Estrogen is essential for both women and men but imbalances – especially in post-menopausal women and in men can lead to muscle loss and fat gain.

Have you had your levels tested? If you've had an imbalance, please share your experience in the comments below – you never know who you might help out!

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Manganese Paleo Diet Primal Supplements Mineral Vitamin Deficiencies-min

Manganese & The Paleo Diet

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How are your Manganese levels? Does following a Paleo diet guarantee optimal micro nutrient levels? This week I'm focusing on manganese – and most importantly, how to make sure your levels are sufficient.

What actually is Manganese?

Did you see the word and thought I had spelt magnesium incorrectly? It is actually a trace mineral that regulates dozens of enzymatic reactions within the body. It is a crucial mineral.

If you are lacking in manganese some of the symptoms of deficiency include low thyroxine – or Thyroid Hormone T4 – as manganese is important for the production of T4.

Asthma is another area with links to deficiency of this trace mineral. There are links between low manganese levels in children and childhood asthma. Similarly there is a link between low dietary manganese intake and the incidents of asthma in adults.

Low HDL also has links to deficiency of manganese. Women who eat a low manganese diet will find their HDL drops dramatically.

Primal Diet Supplements Mineral Vitamin Deficiencies

Joint pain and osteoporosis can also be impacted. Bone density doesn't come down to just magnesium and calcium alone, with manganese also playing a significant part in overall bone health.

What causes low manganese levels?

Having too much iron in your system can result in low levels. While this isn't the cause of a deficiency for those who suffer from iron retention, or who absorb too much iron, manganese can reduce the absorption of dietary iron. Those who are on a Paleo diet (or following the Primal Blueprint) eating iron rich meat on a regular basis may be getting less manganese in their system than they need – especially if they are not eating most of the richest source of the minerals. Obviously if you do not eat enough manganese rich foods you’re not going to have enough manganese. If your diet consists mostly of beef and you don’t eat many nuts, shell-fish or berries, you may find you are not getting enough manganese in your diet.

As with all minerals, if they aren't in the soil, they don't get into the food chain. This means it is crucial to ensure your meat comes from animals who have been reared with a proper diet – and fed on grass, from soil with good mineral levels. Grain fed animals won't have had access to the same levels of minerals as their grass-fed equivalents. It's really important to know and understand where your food comes from.

Where can you get more manganese into your body?

Nuts are a great source of manganese with hazelnuts being the richest source and almonds having the lowest manganese source. Other nuts including macadamia’s pine nuts, walnuts and pecans are also good sources of manganese. Shell-fish such as mussels, clams and oysters are good sources, with mussels having the highest content of manganese. As always, it comes down to having a very varied diet, sourcing food from the highest quality sources wherever possible.

Ever thought about your manganese levels? Do you eat enough natural food sources? Please share your thoughts in the comments below.

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