by Kirsten Chesney | Mar 3, 2021 | Gut Health, Supplements
We already know that eating nutritious food is essential for our health. But eating food is no guarantee that our body will digest and absorb its nutrients. There are hundreds of steps our body takes before we can reap the benefits of our green smoothie in the morning. One of these steps involves digestive enzymes. Digestive enzymes are needed to break down carbohydrates, proteins, and fats in our meal. Only then can they be absorbed into our cells for healthy functioning. With all the chemical processes to keep track of, it is not uncommon to have something go awry. Although our body can make its own digestive enzymes, when things go awry, people may need to take supplemental enzymes to help themselves along.
What Are Digestive Enzymes?
Believe it or not, we begin digesting our food as soon as we start chewing! The first enzymes that begin breaking down our food are found in our saliva. As our food travels through our digestive system, dozens more enzymes enter the scene at various points along the way. Digestive enzymes are produced in the mouth, stomach, pancreas, small intestine, and liver. Our bodies are also aided by other enzymes that are found in the food we eat.
Each enzyme has a singular task for breaking down one aspect of our food. Collectively, enzymes break down macronutrients (carbs, fats, and proteins) into smaller compounds. These compounds are then further broken down by specialized enzymes into progressively smaller units until individual micronutrients, like vitamins and minerals, are extracted. Once extracted, these nutrients can then be absorbed and utilized by our body. There are three classes of digestive enzymes, each one containing specialized enzymes:
Amylase breaks down carbs into simple sugars. Specifically, amylase breaks down starches found in all plants, grains, and dairy products. Lactase, sucrase, maltase, and many other enzymes help to further break down specific types of sugars.
Protease, with the help of peptidase, break down proteins into amino acids. There are several types of protease enzymes that may be found in supplements, such as bromelain, chymotrypsin, papain, and trypsin.
Lipase, along with bile, work to break down triglycerides and fats (lipids) into fatty acids and cholesterol. Lipase is needed to properly digest dairy products, oils, nuts, eggs, and meat. Lipase is also crucial for extracting fat-soluble vitamins A, D, E, and K from food.
Why Take Digestive Enzyme Supplements?
There are a number of reasons why people have to supplement with digestive enzymes, but the most common reason is due to digestive issues. Symptoms such as gas, bloating, nausea, constipation, and diarrhea, may feel like a normal Friday night, but when these symptoms persist it’s wise to take a look at what you’re eating and how your body responds to certain foods. Let’s take a look at what could be going on:
- People may lack a particular digestive enzyme and therefore have trouble breaking down the foods that require that enzymes’ help. For example, pectinase breaks down the pectin found in fruits. A person who doesn’t make enough pectinase will have trouble digesting certain fruits.
- Other times, a person may be quite low in certain nutrients whose enzyme is not freeing it up to be absorbed. For example, if any of the protease enzymes aren’t working properly, a person will have trouble absorbing amino acids from the protein in their meal.
- Still others may be low in those certain enzymes which are produced by our gut bacteria. For example, humans cannot digest the cellulose fiber found in certain plants. Instead, cellulose is broken down by some of our gut bacteria. These helpful bacteria produce cellulase, the enzyme needed to break down cellulose. If a person has an imbalance of gut bacteria, however, it can affect how well they break down fibrous plant foods, causing digestive discomfort.
Symptoms of Low Enzyme Production
All body systems are interconnected. If something is not working properly in one area, it will affect the function of other areas. The same goes for insufficient enzyme production. If we aren’t digesting properly, that means undigested food goes where it shouldn’t; namely, the small intestine. Once there, these undigested food particles can cause a host of symptoms, many of which seem entirely unrelated to digestion. Here are some symptoms related to insufficient enzyme production:
- Acid reflux
- Stool that floats or looks “greasy”
- Cravings for certain foods
- Thyroid problems
- Heartburn, indigestion or burping
- Hair that is thinning or falling out
- Dry or lackluster skin
- Trouble concentrating or brain fog
- Morning fatigue
- Trouble sleeping well
- Arthritis or joint pain
- Muscle weakness or feeling too tired to exercise
- Mood swings, depression or irritability
- Headaches or migraines
- Worsened PMS
Health Conditions That Affect Enzyme Production
Lastly, there are those who have certain health conditions which affect the production and utilization of digestive enzymes. Taking digestive enzymes as a supplement would be beneficial for those with the following conditions. This is not an exhaustive list.
Digestive disorders or symptoms: Digestive issues can result from insufficient digestive enzyme production (among other reasons). Symptoms such as bloating, diarrhea, constipation, acid reflux, abdominal pain, and gas, can be helped by increasing your enzymes. Enzymes also help with various digestive disorders such as leaky gut, food sensitivities, irritable bowel syndrome (IBS), SIBO, Crohn’s disease, ulcerative colitis, and diverticulitis.
Age-Related Enzyme Insufficiency: We produce less stomach acid as we age. Stomach acid, or hydrochloric acid, is critical to triggering the release of digestive enzymes from the pancreas. If a person does not produce enough stomach acid, they consequently do not produce enough digestive enzymes. Taking digestive enzyme supplements is often needed for older people with low stomach acid levels.
Hypochlorhydria: Low stomach acid (or hypochlorhydria) can also affect people of any age. Insufficient stomach acid makes it difficult to extract the minerals, vitamins and nutrients from food. Ordinarily, when food enters the stomach, many micronutrients are released, but having hypochlorhydria can prevent this release from happening. When this occurs, it can result in insufficient enzyme production.
Low Bile Production: Bile is produced by our liver and stored in our gallbladder. Its purpose is to emulsify fats into smaller droplets so that lipase (the enzyme that helps digest fats) can break them down easier. If bile production is low (or non-existent), the lipase enzyme will not be efficient at its job and a person will have a hard time digesting fat in their food. Any condition affecting the liver or gallbladder would thus affect our digestion of fats. Such conditions include, various liver diseases, gallstones, bile duct disorders, having the gallbladder removed, or following a low fat diet for several years.
Pancreatic Insufficiency: Exocrine Pancreatic Insufficiency (EPI) is when the pancreas fails to secrete digestive enzymes, thus causing maldigestion and malabsorption. This is commonly experienced by those with pancreatic cancer. EPI can also be caused by cystic fibrosis, chronic pancreatitis, diabetes, IBD, celiac disease, and anybody who has undergone surgery on the pancreas or stomach.
Food and Supplement Sources of Digestive Enzymes
As we’ve learned, there are many reasons why people may need to increase their digestive enzymes. Furthermore, we know that enzymes each have specific tasks to break down specific nutrients. This means that enzymes are condition-specific. For example, a person’s health condition may necessitate taking one type of enzyme to help digest one type of food. Other times, a person may require a broad array of enzymes to address the digestion of all foods. When a person needs digestive enzymes, There are a couple ways to accomplish this: through supplements and through certain foods.
Enzymes From Supplements:
Given that enzymes are condition-specific, many people may need to supplement with particular enzymes depending on their health condition or symptoms. It is best to refer to our team at CustomCare Nutrition to determine which digestive enzymes are best for you, as many conditions overlap each other and have underlying causes that require a different approach.
- Those with gallbladder issues or liver disease would benefit from taking bile salts and lipase enzymes.
- Hypochlorhydria and GERD can be addressed by taking pepsin enzymes along with betaine HCL. These are usually combined together into one supplement.
- Those who have trouble digesting fiber in plant foods may benefit from taking pectinase or cellulase enzymes.
- Lactose intolerance can be helped by taking lactase enzymes.
- Glucose intolerance can include symptoms such as low blood sugar, cortisol imbalance, and issues with mental and emotional health. People can benefit from taking amylase and maltase enzymes, which work to break down starch into glucose.
- Symptoms related to the digestion of beans and other legumes can be helped by taking the enzyme, alpha-galactosidase. This is the enzyme found in the brand name, Beano.
- Those with trouble digesting protein, including the casein from dairy products, can benefit from protease enzymes.
- If you have pancreatic issues, IBD, or celiac disease, it is best to supplement with all three pancreatic enzymes (amylase, protease, and lipase). This blend is found in pancreatin supplements.
Other times it is appropriate to supplement with a full-spectrum enzyme blend to help digest all food components. Complete digestion and absorption of nutrients has a positive cascading effect on the health of our entire body. Furthermore, it is well established that all chronic diseases begin in the gut. Therefore, maximizing our overall gut health should be of top priority, and digestive enzymes are one way to get us there. Those with hypothyroid, digestive disorders, gastrointestinal symptoms, autoimmune disease, inflammation, and other conditions often need such an all-encompassing blend of enzymes.
Make sure that the supplement you select is free of cheap fillers and additives and includes a diversity of enzymes meant for digesting carbs, proteins, and fats. Each enzyme listed on the label should include a measure of potency. Instead of seeing units listed as grams or milligrams, you’ll see units such as DU, LU, CU, HUT, DP, and more. These units indicate which lab test was run to determine potency, but are not important to consumers. Rather, the important thing is to choose enzyme supplements that have these units listed, as this indicates a high-quality supplement. Low-quality supplements will not list potency on the label. It is best to take enzyme supplements with every meal, either with your first bite of food or about 10 minutes before eating.
Enzymes From Food:
As mentioned earlier, not only do our bodies produce digestive enzymes but we also obtain them from the very foods we’re digesting. Plant foods and fermented foods naturally contain their own enzymes that, when eaten, aid in breaking down that food.
When it comes to plant foods, be aware that when fruits and vegetables are highly processed or were grown in nutrient-depleted soil, many of their enzymes are lacking or even destroyed. To increase your enzymes from plant foods, it’s best to eat them raw and ensure they were grown in nutrient-rich soil (choosing organic produce is your best bet to ensure this).
Regarding fermented foods, digestive enzymes are not the only digestive aid they contain. Fermented foods also contain probiotics, which work synergistically with digestive enzymes. Probiotics restore the balance of our gut bacteria, aid in digestion, and improve our absorption of nutrients.
Digestive enzymes are found in:
- Pineapple
- Papaya
- Mango
- Bananas
- Kiwi
- Avocado
- Raw honey
- Bee pollen
- Kefir and yogurt
- Fermented soy products (miso, tempeh, soy sauce, and natto)
- Sauerkraut and kimchi
Digestive enzymes are critical to gut health. They break down our food into smaller compounds, thus allowing individual nutrients to be absorbed and utilized by our body. Several health conditions and symptoms can lower our production of digestive enzymes and exacerbate these issues. Digestive disorders in particular are a common sign of insufficient enzyme production. Low production is also related to a variety of other health issues. Taking digestive enzymes as a supplement can greatly reduce various symptoms as well as improve health conditions. Digestive enzymes are also found in various foods that can be incorporated into the diet. Talk with our team at CustomCare Nutrition to determine whether digestive enzymes would be helpful for you.
by Kirsten Chesney | Feb 10, 2021 | Gut Health, Supplements
At CustomCare Nutrition, we are glad that gut health has had increased public interest over the years. It is much easier today to find natural ways to heal your gut than it was 20 years ago. Perhaps this has come in the nick of time, too, when over 70% of Americans have a digestive disorder, and another 62 million Americans join the club each year. While there are several different types of gut disorders, each of them have at least one thing in common: inflammation and/or dysbiosis. The supplement, glutamine, is a common gut healing agent used as a treatment for a myriad of digestive disorders. Like most nutrients in the body, glutamine has additional far-reaching benefits.
The Conditionally Essential Amino Acid
Glutamine is an amino acid, properly called L-glutamine, and is involved in more metabolic processes than any other amino acid. Glutamine is considered “conditionally essential” for humans. Of the 21 amino acids, nine of them are considered essential and must be obtained through our diet (because we cannot synthesize them ourselves). Six other amino acids are considered non-essential since we can produce them in our own body. The six remaining amino acids are kind of in between and include glutamine. These are the conditionally essential amino acids, meaning that they are produced by our bodies but under certain circumstances our bodies cannot keep up with demand. When this happens, these six amino acids become essential and must be obtained through our diet.
Why The High Demand?
What causes the higher demand of conditionally essential amino acids? Disease, muscle loss (including age-related), physical trauma, mental stress, infections, or any catabolic distress (breaking down the components of metabolism faster than they can be built up). Catabolic distress can occur when a person is malnourished, sleep deprived, or when they perform high-intensity exercise. When discussing glutamine in particular, there are associations between a leaky gut (intestinal permeability), a weakened immune system, and low glutamine levels. When any number of these factors are present, the body requires greater amounts of glutamine to repair health and function. This higher demand for glutamine exceeds our ability to produce sufficient amounts, making them conditionally essential for those people.
It must be said that many of these factors are integrally related to one another. For example, chronic stress is known to contribute to leaky gut as well as impact our immune system. These, in turn, can further lead to infection, disease, and a catabolic state. This downward cascading effect emphasizes how easily a glutamine deficit can occur.
Glutamine and The Gut
Glutamine serves as the main energy source for our cells that line our intestine (called enterocytes). As glutamine nourishes these cells, they are able to repair and rebuild the intestinal lining and seal tight junctions. Having properly functioning tight junctions provides a defense against harmful bacteria and other pathogenic compounds. This makes glutamine very helpful for those with irritable bowel syndrome (IBS), SIBO, candida overgrowth, and leaky gut. This vital amino acid also helps the conditions associated with leaky gut such as, eczema, joint pain, or autoimmune disease.
In addition to healing the gut lining, glutamine also reduces intestinal inflammation by calming down the immune response that produces inflammatory cytokines. This makes glutamine great for diverticulitis and inflammatory bowel diseases (IBD) like Crohn’s disease and ulcerative colitis. Reducing gut inflammation also helps the recovery from food sensitivities.
Lastly, glutamine can help in healing stomach ulcers by protecting against ongoing damage, as well as treat diarrhea by balancing mucus production.
Other Glutamine Benefits
We want to make a quick shout out to the other benefits of glutamine since it is involved in so many metabolic processes. This amino acid helps with cognitive health, muscle recovery, and diabetes control.
Cognitive Health
Glutamine is a precursor to the production of glutamate, a neurotransmitter in our brain. Glutamate plays an important role in memory and learning by sending chemical signals to nerve cells. It also ensures proper activity from our synapses. An imbalance of glutamate levels or any disruption of the glutamine/glutamate cycle can lead to the dysfunction and death of nerve cells. When this happens, neurological and psychiatric disorders can result, including bipolar disorder, schizophrenia, seizures, anxiety, depression, and even ALS.
Muscle Recovery
Glutamine supplements have become popular among athletes looking to improve recovery or increase endurance. Glutamine is abundant in muscle tissue but its levels can drop dramatically after intense exercise. In this state, the body begins breaking down muscle for energy. Supplementing with glutamine prevents this breakdown. Not only that, but glutamine also repairs muscle after workouts as well as speeds recovery time for burns and wounds. Lastly, glutamine may be able to prevent muscle atrophy.
Diabetes Control
Glutamine plays a role in diabetes care. It helps decrease blood glucose, specifically fasting blood glucose, as well as lower hemoglobin A1C and reduce waist circumference. Glutamine may help curb sugar and carb cravings as well.
Glutamine Foods
When a person needs more glutamine than their body can produce, they need to look to food and supplements. Glutamine is an amino acid and therefore makes up protein. Top protein foods for glutamine are:
- Grass-fed beef
- Wild-caught fish (specifically salmon and cod)
- Venison
- Turkey
- Bone broth
- Cottage cheese
- Spirulina
- Chinese cabbage
- Asparagus
- Broccoli rabe
For most people it is difficult to get enough glutamine from food alone, as it is usually not enough to promote healing. Those with digestive disorders, a weakened immune system, or who are athletes, require higher daily levels than can be achieved through food alone. Not only that, but the various types of amino acids present in protein-rich foods actually compete with each other for absorption. This means not all of the glutamine present in a food will actually be used by the body.
Supplementing your diet with glutamine is a great way to heal the body and realize its full benefits. Glutamine supplements are available as capsules or a powder. In fact, whey protein powder naturally contains high amounts of glutamine. It is best to speak to our team at CustomCare Nutrition to decide whether to take glutamine and at what dosage. Dosage depends on the severity of your health condition and are usually large, ranging from 2-5 grams per day on the low end, to 20-30 grams per day on the upper end. Glutamine powder contains more glutamine per serving than a capsule, making it easier to reach the higher dosages.
Glutamine is a powerful amino acid, prevalent throughout the body, and involved in more metabolic processes than any other amino acid. It serves several functions throughout the body and is well known to heal the gut lining and decrease intestinal inflammation. Glutamine is therefore an effective agent in the treatment of several digestive disorders. Aside from gut health, glutamine plays a role in cognitive health, muscle recovery, and diabetes control. Those with certain health conditions, stress, infections, or poor nutrition, all increase our body’s demand for glutamine in order to heal. When we cannot produce enough to meet our needs, we are able to get glutamine from protein-rich foods as well as supplements. If you are struggling with digestive issues, talk to our team at CustomCare Nutrition and see whether glutamine can help you towards healing.
by Kirsten Chesney | Jan 26, 2021 | Supplements
CoQ10 supplements are gaining more and more traction in today’s ever-growing health-minded landscape. This is one of those supplements that is found in food as well as made naturally by the body. CoQ10, short for coenzyme Q10, is actually an antioxidant found in nearly every cell of the human body (and often dubbed the “universal antioxidant”). Being an antioxidant, CoQ10 fights off harmful free radicals which cause oxidative stress and damage to our cells. Not only that, but CoQ10 has positive effects on energy production, blood flow, reproduction, cognition, diabetes, and cancer.
Antioxidants and Free Radicals
As mentioned, CoQ10 is an antioxidant, meaning that it fights free radicals in our bodies. But what exactly does this mean? Free radicals are unstable atoms that are byproducts of normal cell processes, such as energy production. They are also created when eating certain foods such as refined sugar, simple carbohydrates, processed meats, red meat, alcohol, and heating certain cooking oils. Lastly, free radicals are created when a person is exposed to X-rays, smoking, chemicals/toxins, air pollutants, and some drugs.
Free radicals build up in our body as we age and as we expose ourselves to the above listed foods and toxins. All of this further accelerates the aging process, perpetuating the cycle.
The more free radicals we have floating around our bodies, the more our cells are damaged. Free radicals damage our mitochondria, alter lipids and proteins, and can even cause mutations in our DNA. These mutations can trigger severe health issues such as atherosclerosis, arthritis, heart disease, stroke, asthma, diabetes, dementia, and even cancer.
This is why antioxidants are so important to our health and longevity. They neutralize free radicals, preventing them from causing damage and disease. Antioxidants include the well known vitamins, C and E, as well as several groups of phytonutrients like flavonoids, phenols, and carotenoids. Glutathione, a sulfur compound composed of three amino acids, is perhaps the most potent antioxidant in our body since it increases the levels of all other antioxidants. Increasing our consumption of antioxidant-rich foods is a major key to fighting off free radicals and maximizing our health.
Energy Production
CoQ10 is found inside the mitochondria of our cells. Mitochondria are the parts of the cell that produce energy from the oxygen we breath and the food we eat. ATP is the fuel source we use and CoQ10 helps produce it. Low levels of CoQ10 can cause mitochondrial dysfunction, which result in various levels of physical and mental fatigue as well as muscle weakness. Mitochondrial dysfunction also causes detrimental health effects throughout the body and is a hallmark characteristic of all chronic diseases, including neurodegenerative diseases, cardiovascular diseases, autoimmune diseases, psychiatric diseases, diabetes, multiple sclerosis, and more. Additionally, CoQ10 levels decline as we age, which make it unsurprising that older people experience low energy and are at greater risk for chronic disease. What many consider to be normal symptoms of aging may actually be a deficiency of CoQ10 (among other healthful nutrients).
Heart Disease
Studies have shown that CoQ10 supplements may help prevent recurring heart attacks. Further, people who have had bypass surgery or other heart surgeries may have a quicker recovery time when taking CoQ10 supplements along with other nutrients. One large study found that treating heart disease patients with CoQ10 for two years not only improved their symptoms but also reduced their risk of dying from this disease. Lastly, CoQ10 helps lower high blood pressure, which is a risk factor for heart disease.
It is important to note that those with congestive heart failure often have low levels of CoQ10. And this could be from their medications! Heart medications, such as beta blockers and statins, are known to decrease CoQ10 levels, possibly complicating treatment. CoQ10 supplements are often recommended for those taking these medications, and have the added benefit of improving the side effects of these drugs such as muscle weakness and pain.
Reproduction
Recall that CoQ10 helps prevent oxidative damage as well as protect against mitochondrial dysfunction. Eggs and sperm are sensitive to oxidative damage and mitochondrial dysfunction, which affects their quantity and quality. Furthermore, healthy mitochondria are essential to the maturing and fertilizing of eggs as well as to the development of embryos. CoQ10 may increase sperm count and the quality of sperm in men with fertility issues. Similarly, for women, supplementing with CoQ10 can help prevent the decline in the number and quality of eggs as a woman ages. Further research is needed to see whether CoQ10 supplements improve the chances of conceiving.
Cognitive Health
CoQ10 is connected to brain health and the prevention of cognitive decline. Our neurons need enough energy to function properly, and as we know CoQ10 helps produce that energy. As it turns out, our brain needs a lot of energy, more than any other organ in our body! Further, our brain is very susceptible to oxidative damage, something that CoQ10 (and other antioxidants) can fight off. This oxidative damage produces compounds that harm our cognition and memory and may lead to cognitive diseases like Alzheimer’s and Parkinsons. Those with cognitive disorders tend to have lower levels of CoQ10 in their system than those without these issues. Reducing oxidative damage with CoQ10 supplements have shown to slow the progression of Alzheimer’s.
Migraines
Research is still ongoing but several studies show that CoQ10 decreases certain inflammatory markers that are thought to play a role in migraines. Further, lowered energy supply (ATP) increases our sensitivity to getting migraines. But as we have learned, CoQ10 helps produce ATP to supply needed energy, making it a good candidate for migraine relief.
It is thought that CoQ10 can not only help treat migraines but also may prevent them. Supplementing with CoQ10 reduced the number and severity of migraines (as well as headaches) in people who had low levels of CoQ10. Another study showed that CoQ10 supplements were three times more likely to reduce the number of migraines as compared with people who took a placebo for their migraines.
Diabetes
As mentioned in the beginning of this blog, oxidative stress and free radicals harm our body’s cells and can lead to a host of health issues, including diabetes. Being an antioxidant found in nearly every cell in the body, CoQ10 fights off oxidative stress and free radicals. Not only that, but CoQ10 is shown to increase insulin sensitivity and balance our blood sugar, thus helping those with type 2 diabetes. People with diabetes who took CoQ10 supplements for 12 weeks had significantly lowered their fasting blood sugar and hemoglobin A1C. This makes CoQ10 a viable supplement to help with the treatment of diabetes.
Cancer Prevention
We discussed earlier how oxidative stress can cause cell damage, cell proliferation, and DNA mutation. If we allow this to persist and are unable to fight off oxidative stress, we could be setting the stage for the development of cancer (which uses each of these damaging processes). As we know, CoQ10 protects us from oxidative stress while also producing ATP for energy. These actions promote cell survival and the protection of cell DNA, both of which are key to preventing cancer and cancer recurrence.
Indeed, those with cancer commonly have lower levels of CoQ10. Furthermore, low CoQ10 is associated with a higher risk of cancer as well as a poor outcome for some types of cancer. More research is needed to determine CoQ10’s ability to protect against cancer.
CoQ10 Found In Foods
CoQ10 is made naturally by the body as well as being found in various foods. These foods also contain other antioxidants, so they are a great way to boost your overall health and protection against sickness and disease. The foods with the highest levels of CoQ10 are found in oily or fatty fish like salmon, trout, sardines, and mackerel. It’s also found in the organ meats of liver and kidney. Besides animal products, CoQ10 is found in peanuts, lentils, and soybeans as well as in several vegetables including broccoli, cauliflower, and spinach. Lastly, sesame seeds and pistachios contain some amounts of CoQ10.
Depending on your level of CoQ10 or whether you have a high levels of oxidative stress or mitochondrial dysfunction, you may want to increase your intake of CoQ10 with a supplement. Supplements provide more of a compound than what you’d naturally find in foods and are a good way to increase your intake in conjunction with a whole foods diet.
CoQ10 Supplements and Safety
As with most supplements, CoQ10 is available in different forms. Prioritizing cost when choosing supplements will give you a poorer quality supplement that is less bioavailable for your body to use. Instead, it is always best to purchase the most-absorbable and readily active form of supplements. In the case of CoQ10, there are two forms: ubiquinone and ubiquinol. Ubiquinone is the oxidized form and less absorbable by your body (it is also cheaper). Ubiquinol, on the other hand, is the reduced form and thus the most bioavailable and readily used. Be sure to read the ingredients list of CoQ10 supplements to see which form is used.
While looking at the ingredients list, take note of the other ingredients in the supplement. In general it is common to find various fillers, artificial coloring, sweeteners, or dyes as the inactive ingredients in supplements. Be sure your supplements do not contain these unhelpful and counterproductive ingredients. Lastly, choose a supplement that is either certified organic or is non-GMO (this will be labeled on the bottle).
CoQ10 is best taken with food since it is fat-soluble. Taking with food will increase its absorption rate faster than taking without food. It is best to be consistent while taking CoQ10 supplements since our body does not store it and must have a continual supply. Taking CoQ10 at night will help it be better absorbed, however some have reported insomnia if taken too close to bedtime.
Doses for CoQ10 supplements commonly range from 90mg to 200mg with a high safety profile. Ubiquinol doses are lower than ubiquinone doses since ubiquinol is more easily used by the body. Doses over 300mg can affect your liver enzymes and are not recommended, especially for those with liver problems, unless you’re under the care of a knowledgeable provider. Further, due to its effectiveness at lowering blood pressure, CoQ10 supplements should be taken with caution if you also take medications for blood pressure or blood thinning. These supplements can also interact with chemotherapy drugs and antidepressants. It’s always a good idea to talk with your provider before taking CoQ10 supplements.
CoQ10 is an antioxidant compound found in nearly every cell in our body. It also produces ATP, the energy that our body runs on. With these two functions, CoQ10 is very effective at fighting against free radicals and oxidative stress anywhere that it is found: the brain, the heart, in muscles, bones, and blood vessels. CoQ10 is our protector against cell damage and DNA mutation, both of which are involved in the development of various diseases. This makes CoQ10 a vital component in the treatment or prevention of disease. This compound is naturally made by the body, although production decreases with age. It can also be found in a variety of foods as well as available in supplement form. Talk with our team today to see if CoQ10 can help address your health concerns!
by Kirsten Chesney | Jan 12, 2021 | Reducing Toxins
We’ve talked a lot about organic foods and the importance of minimizing our exposure to pesticides. Doing so will reduce our overall exposure to toxins and help decrease the toxic burden we all carry. This is fairly straightforward, but there is much more to this story. There are more toxins in our lives than just pesticides and there are more routes of exposure than just fruits and vegetables. These toxins enter our environment, affecting everything that lives and grows, including ourselves. Let’s talk about what these toxins are, where they’re found, and the harm they do to us if we don’t protect ourselves. We’ll also cover the steps we can take to limit our exposure to toxins.
Common Toxins In Our Daily Lives
Scientists have identified the classes of toxins we, as humans, are all exposed to in daily life. These ubiquitous toxins are dubbed “persistent pollutants” because they are persistent in the environment and take years to breakdown. This means they don’t just hang around nuclear power plants or refineries (even though some of them may have originated in such places). They have entered the daily environments where the average person lives their lives, doing usual tasks.
Here are the persistent pollutants. There are nine classes of toxins found in people living in industrialized nations. Some are also found in people living in remote places.
Dioxins:
- Poisonous petroleum-derived chemical
- Byproduct of making pesticides and using chlorine industrially
- Byproduct of burning plastic
- The most toxic man-made chemical ever known
Volatile compounds (solvents):
- Found in air fresheners, cleaning products, dry-cleaned clothes, perfumes, carpeting, new cabinetry, new paint, and glue for particle board furniture
- Styrene
- A known carcinogen
- Found in Styrofoam
- Xylene
- Dichlorobenzene
- Ethylphenol
Halogenated compounds:
- DDT
- Chemical pesticide banned in 1977 after an expose book was published (Silent Spring)
- Still made here in the US but shipped out to other countries for their crops
- Finds its way back to the US through agricultural imports from those countries
- PCB’s (polychlorinated biphenyls)
- Banned in the 1970’s
- Still found in humans, animals, fish, and soil around the world
- Passed onto offspring, making it globally pervasive
- Highest levels found in butter and farmed Atlantic salmon
- Chlorinated pesticides
- Found in farm-raised fish, and conventional beef and dairy products
- Passed onto offspring
- PBDE (flame retardants)
- Found in foam padding, mattresses, draperies, upholstery, rugs, small appliances, computers, and TV’s
Organophosphate pesticides:
- Found on conventionally grown fruits and vegetables
- Degrades the quality of soil for future crops
Phthalates:
- Found in plastics, toys, vinyl flooring, food packaging, detergents, lubricating oils, pharmaceuticals, and personal care products
Naphthalenes:
- Byproduct of combustion
- Car exhaust, cigarettes, smokestacks
PAH’s (poly aromatic hydrocarbons):
- A byproduct produced when burning coal, oil, gas, wood, garbage, or tobacco
- Released into meat when cooked at high temperatures
Heavy metals:
- Mercury
- Found in large fish and dental fillings
- Passed onto offspring
- Arsenic
- Commonly found in groundwater and certain types of rice
- Lead
- Found in air, soil, indoor dust, drinking water, imported cosmetics, old paint, old plumbing, and some jewelry and toys
- Cadmium
- Primary exposure is cigarette smoke
- Also found in foods grown from contaminated soil
- soy foods, cereals, legumes, and starchy vegetables
BPA (bisphenol A):
-
-
- Found in plastics, plastic wrap, and can linings
- Transferred to food through direct contact and microwaving/heating
When Are We Exposed to Toxins?
Some of these toxins you may have heard of and some of them might be new. But when are we exposed to them? Contained in the list, above, are some descriptions of where each toxin is found. Man-made chemicals, overall, are found just about everywhere. We encounter them everyday in many forms:
- Car exhaust
- Indoor air
- Drinking water
- Soil in our backyards and gardens
- Non-organic foods
- Meat, fish, and dairy products
- Plastics and plastic wrap
- Toys
- Paint and paint fumes
- New car smell
- Perfumes and any scented candle, soap, air fresheners, or cleaning spray
- Dryer sheets
- Particle board furniture
- Electronics, small appliances
- Foam mattress pads, drapes, upholstery, carpeting
- Non-stick pans (Teflon)
- Household cleaning products
- Personal care products
The inventions and ingenuity of man has certainly reached every corner of our lives. In most ways, such advancements have propelled us forward in enhancing our lives. What we never banked on was the negative consequences that came with it.
How Toxins Harm Us
While many chemicals are manufactured for a purpose, others are unintended byproducts of manufacturing (like chemical fumes). Some chemicals have been banned over the years, but still remain in the environment and, by extension, our food supply (like PCB’s). Regardless of how they got here or whether they are still allowed, toxic chemicals are found in everyone. And they cause major harm.
The effect of all this is that we, the unsuspecting public, have become the guinea pigs of these chemicals. The safety tests are underway and we’re the test subjects. We don’t know all the damage that these chemicals can cause, but we are fast learning simply by studying ourselves. What sort of damage are we talking about?
Small Symptoms Aren’t “Normal”
Our body gives us small warning signs of toxicity symptoms long before they become a big problem. Unfortunately, we dismiss many of these symptoms, calling them “normal.” After all, everybody has allergies, right? While this is true (50 million people in the US have allergies), we must remember that “normal” isn’t the same as “healthy.” Everyone has toxins too, making it “normal” for people. But this is far from healthy.
Rather than dismissing “normal” symptoms, take heed to what your body is telling you. That something is wrong.
Common symptoms of low-grade toxicity include:
- Headache
- Irritation of the eyes, nose, and throat
- Dry or itchy skin
- Hair loss
- Dry cough
- Nausea
- Dizziness
- Fatigue
- Brain fog
- Poor memory
- Learning disabilities
- Sensitivity to certain smells
- Muscle aches
- Being overweight
- Hormone imbalance
- Chronic infections
While toxin exposure can cause all of these symptoms in varying degrees, the reverse is not always true. Having these symptoms does not necessarily mean that they were caused by toxins. There are many possible causes. If you have any number of these symptoms, it is important to uncover the reason behind them.
Diseases and Dysfunction
Let’s consider just one class of toxins: Organophosphate pesticides. These are the pesticides sprayed on non-organic fruits and vegetables. Aside from killing pests in the field, they also kill brain cells mix-up synapses in children and fetuses. They are very potent toxins to our mitochondria. When our mitochondria become damaged or dysfunctional, a host of health issues arises: fatigue, weakness, seizures, cognitive disabilities, diabetes, hearing and vision loss, and poor functioning of the liver, kidney, and gastrointestinal tract. All of these health issues can occur from just one class of chemicals! We carry many more chemicals in our bodies than that, and their cumulative effect is yet unstudied (but we know it’s not good).
A study done in 1992 looked at the blood and urine of nine US adults. They looked for 210 toxins known to be persistent pollutants, and found 167 of those toxins present in the adults. Of these toxins, 53 have been linked with cancer, 62 are toxic to the brain and central nervous system, 58 are toxic to our hormones, and 55 are toxic to our immune system, often leading to autoimmune diseases and a weakened immune response. The chemicals in our environment have made us into a toxic soup, putting us at risk of a myriad of diseases and ailments.
That 1992 study was just on adults. Surely babies are a clean slate. It turns out, babies are born with toxins! Toxins are passed from mother to child. Studies have tested the cord blood of newborns and show that babies born in US hospitals already had an average of 200 toxins in their bodies! This included chemicals known to cause cancer, chemicals that damage the nervous system, and chemicals that lead to developmental problems. Nobody is safe from the onslaught of toxins, not even the unborn.
Toxic Accumulation
All these diseases we mentioned (autoimmune disease, cognitive issues, cancer, and hormone disruption) don’t all just happen suddenly. These conditions slowly develop in the background of our lives, steadily getting worse over time.
It’s the cumulative effect of this multiple toxin build-up that causes the most harm. Our bodies can handle some level of toxins and are efficient at eliminating them, but the pace at which we’re exposed to man-made chemicals can quickly overwhelm our body’s ability to handle them. If these toxins are not eliminated at the pace they are coming in, they begin accumulating in our fat cells over time. But storing them out-of-sight doesn’t solve the problem. We each have our own limit and can handle only so much exposure before our health is compromised and we notice something is wrong. This usually occurs more as we age, since we’ve had more years for toxins to accumulate. Luckily, we aren’t victims here. Later on, we will share ways to reduce toxin exposure, thereby helping to lower your risk of these diseases.
How Did We Get Here?
If these chemicals can cause so many health issues, why were they even allowed to be made? Shouldn’t harmful toxins be banned? Let’s look at the backstory.
Well, with each passing year, about 2,000 new chemicals enter our world through new products and technologies. In the United States, only a fraction of new chemicals are tested for safety. There are about 85,000 registered chemicals used on a daily basis in this country, about 250 of them have gone through safety testing. Despite the Toxic Substances Control Act (TSCA), put in place in 1976, the EPA had little ability to identify and screen out toxic chemicals as they entered the market. This was because the toxicity data of each new chemical was provided by the manufacturers who made them. The completeness and accuracy of these reports could not be verified and had to be taken on good faith. Not only that, but roughly 60,000 chemicals already on the market by 1976 were grandfathered in and not subject to testing.
In 2016, then-president Obama signed into law a new chemical safety act, the first overhaul to the TSCA in 40 years. This new law allows the EPA to ban unsafe chemicals, both new and existing, as well as require more testing on new chemicals. The EPA must also test and rank existing chemicals according to their level of risk. While this is a step in the right direction, it will take about 7 years to review it takes about 7 years to test each chemical and another 5 years for it to be completely removed from our products. Given that we have tens of thousands of existing chemicals to test, this process will take centuries to complete.
There is no feasible way to quickly test 85,000 chemicals within anybody’s lifetime, much less to do this while addressing all the new chemicals that come in each year. It is clear that we cannot rely on industry or government to protect us from toxins. So, while the EPA is over their head with such a monumental task, we also have a job to do. Thankfully, it isn’t as overwhelming as theirs.
Stop The Onslaught
As inevitable as it is to be exposed to toxins throughout our lives, it is not inevitable that we get sick because of them. Changing how we eat, drink, and clean will go a long way to lessening how many toxins we are exposed to. Lowering our exposure will also lower the toxic burden built up in our bodies, giving our detox processes a stronger chance at neutralizing and eliminating them. There are multiple ways to do this. The following list contains ways to lower exposure from persistent pollutants. Those who know they have a high level of a specific chemical in their body (mercury exposure is common) should take additional steps to target the removal of that chemical.
- Purchase organic produce, specifically from the Dirty Dozen list put out by the Environmental Working Group each year
- Purchase organic eggs and dairy products. While not sprayed with pesticides, DDT and PCBs are found in the soil of conventionally grown feed for cows and chickens
- Eat low-mercury fish (wild-caught Alaskan salmon, tilapia, sardines, haddock, flounder, catfish, and others)
- Purchase grass-fed beef and organic poultry
- Avoid foods that harm your detox processes: sugar, processed foods, refined carbs, and processed vegetable oils, and wheat products
- Eat foods that boost your detox process: green leafy vegetables, cruciferous vegetables (particularly broccoli), green tea, and berries
- Take supplements that support detox: B complex, magnesium, vitamin D, and fish oil
- Replace plastic containers and water bottles with glass ones
- Filter your water. Purchase a filter that can remove the specific contaminants found in your local water supply. Public reports are available from your city
- Purchase clean personal care products and cosmetics
- Use simple ingredients for household cleaning (Bon Ami, Dr. Bronners, vinegar, baking soda, thieves oil, etc)
- Choose hard-wood flooring in your home
- Avoid particle board furniture wherever possible
- Use a vacuum with a HEPA filter
- Stop smoking
Toxins are everywhere these days, whether purposely created to improve our lives or unintentionally produced as a waste product. Whatever their source, toxins enter our environment and remain in our soil, water, and air. They are called persistent pollutants because they are found everywhere and take years to breakdown. Animals, plants, and humans ingest them, whether directly or indirectly. Once there, they accumulate over time, harming health and even passing along to offspring. We are not aware of all the harmful effects of these toxins but we are slowly discovering them as they show up in people. While it is not possible to avoid all sources of toxin exposure, you can certainly make a large impact on reducing your exposure each day. It’s time to fight back and reclaim your health for yourself and future generations.
by Kirsten Chesney | Dec 8, 2020 | Nutrition, Reducing Toxins
Our genes tell us a lot about who we are and of who we can become. After all, a person’s genetics explain basically everything about them: their hair color, their cleft chin, their propensity towards car sickness, and even why they sneeze in sunlight. Some genes are easily seen and express themselves immediately (like a cleft chin), while others are hidden away and lying dormant until or unless they are switched on (like macular degeneration). These types of genes are not our destiny but rather a measure of probability. And as with any probability game, there is always the chance that something won’t happen. Genes don’t always express themselves.
Our primary focus for this blog is a certain gene called the COMT gene, but before we launch into it and why it’s so important, we first need a little bit of background information. No discussion of genes is complete without recognizing the importance of another factor: the environment.
Nature Vs. Nurture
On a cellular level, genes tell a story of probability. Your genetic story describes how your body will gravitate towards certain outcomes if given the chance. These outcomes affect your health either positively or negatively.
When anyone discusses how genetics influences our health (and vice versa), they are talking about nature versus nurture. “Nature” refers to genetic inheritance which we receive from our parents. Our genetic makeup is set within our DNA and can be passed along to our offspring. Genes dictate not only whether you inherit your father’s large nose, but also more subtle characteristics seen only on the cellular level. They reveal your propensity towards getting certain diseases, converting nutrients into energy, eliminating toxins, handling stress, and much more.
“Nurture,” on the other hand, is the influence of environmental factors that impact our life after our genes are already determined. In essence, “nurture” is anything that happens to us after we are first conceived. Examples of nurture include the effect of alcohol on fetal development, traumatic or supportive childhood experiences, intact or broken families, level of physical activity, healthy or unhealthy diets, amount of exposure to toxins, and much more.
Epigenetics
This all seems very straightforward, but let’s look at the relationship between them. Many people believe that our genes are our destiny. That there is no point in trying to work around something that is ingrained in our DNA (quite literally). However, the truth is that, while our genes are indeed set in stone, the expression of our genes can be changed. In other words, our genes carry instructions that tell our body to function in a certain way (this cannot be changed), but those instructions can be turned off; their expression can be changed. Genes (nature) can be active or inactive depending on external factors (nurture). The study of this is called epigenetics.
Here are two examples of epigenetics; how hard-wired genes don’t always follow their own instructions. A child may have inherited the gene for perfect pitch (the ability to identify a musical note simply by hearing it). And yes, there is a gene for this! However, without musical training, that child will not possess this ability. Another example is if a child inherits the genes for tall height but perhaps lives in poor conditions with little access to healthy food. Without proper nutrients, the child may not achieve the height that his genes would have allowed him to. Epigenetics shows us that simply possessing certain genes (genotype) does not mean that a person will display that gene (phenotype). Genetic instructions are not always followed.
COMT Gene
So what does all of this have to do with COMT? And what even is COMT? Earlier, we mentioned that genes can influence how well we eliminate toxins. Our ability to do this is not outwardly noticeable when everything is working well. However, we definitely notice when things are not working well! Examples of the genes involved in eliminating toxins include cytochrome P450 genes, glutathione S-transferase genes, and the COMT genes. These genes are responsible for eliminating several types of toxins from our body, including pesticides, air pollution, estrogen, mold, and even stress hormones!
These genes come in different variations but everyone has them (in one variation or another). It’s these variations that can cause problems (when they are turned on).
COMT genes, in particular, are responsible for making an enzyme that clears away certain neurotransmitters from our body. These neurotransmitters are dopamine, epinephrine, and norepinephrine. Collectively, these neurotransmitters are called catecholamines and are important factors in our behavior, stress response, mood, pain tolerance, cognition, and even cardiovascular disease!
Our bodies produce these catecholamines in the right amounts and then remove them from the body so they don’t accumulate and cause damage. This is a normal process. But when we have a variation in our COMT gene, we are unable to break these neurotransmitters down, thus causing them to build up to higher levels than normal. High levels of these neurotransmitters impacts how well we handle stress.
Symptoms of Met/Met Gene Variant
About 20%-30% of caucasians of European ancestry carry the Met/Met variation of the COMT gene. These Met/Met carriers are three to four times slower at removing catecholamines than the other COMT variation, Val/Val. This slow removal process (detox process) results in higher levels of dopamine and cortisol, and can cause HPA axis dysfunction. During low-stress situations, those with the Met/Met variation often have better focus and memory. However, once under pressure, stress hormones rise and they cannot break them down quickly, so they easily become overwhelmed. This translates to a state of elevated stress as well as less resilience against stress. This variation also experiences strongly felt emotions, whether positive or negative.
Having elevated cortisol and thus elevated stress is detrimental to our long-term health and something that those with the Met/Met variation need to be aware of. Stress and high cortisol levels can cause adrenal dysfunction and HPA axis dysfunction. They also bring about other symptoms including poor sleep quality, disrupted circadian rhythm, gut inflammation, food sensitivities, and blood sugar imbalances. Constant high stress is nothing to take lightly! Those with the Met/Met variation of the COMT gene need to be careful of how they handle stress and take steps to reduce it whenever possible. The Met/Met variation also leads to increased levels of dopamine, norepinephrine, and epinephrine. These elevations lead to symptoms such as, digestive issues, nervousness, hyperactivity, mania, increased blood pressure, headaches, heart palpitations, anxiety, and increased sweating. That’s a long list of symptoms! What can those with Met/Met variants do to help themselves?
What To Do About It
Recall our earlier discussion of how a person’s environment and lifestyle can alter their gene expression. Well, the Met/Met variant is no different. It can be balanced out to have less of an impact in your life given the right environment. Since those with this variant have slow COMT function (slow metabolizers of catecholamines), it’s important to support our COMT function. Let’s see what this looks like:
1. Supplements: The COMT gene is part of the methylation process of phase II detoxification. Methylation requires a methyl group (chemical compound) in order to function. A special compound called SAMe provides that methyl group. SAMe is produced by our bodies and is also available as a supplement. Met/Met variants can be greatly helped by taking SAMe as a supplement. Other ways to support the methylation process is to increase your magnesium as well as your B vitamins, particularly B2, B6, B9, and B12.
2. Foods to eat: Met/Met variants do better with foods that remove estrogen from the body since excess estrogen further slows down the COMT gene. Such foods include flaxseeds as well as cruciferous vegetables like broccoli, cauliflower, and cabbage. Supporting liver health will further remove estrogen compounds. This includes taking bitter herbs like milk thistle and dandelion, as well as eating citrus fruits. Lastly, focus on phytonutrient-rich foods that don’t contain catechols. These include grapefruit, onions, parsley, and celery.
3. Foods to avoid: The Met/Met gene variation is slow to remove catecholamines from the body. Thus, it’s best to avoid foods that increase catecholamines. Avoid foods high in the amino acids, tyrosine, tryptophan, and phenylalanine. These mainly encompass poultry, beef, fish, and cheese. These amino acids are also found in several seeds, nuts, beans, soy, chocolate, blueberries, coffee, and eggs. Further, several flavonoids (a phytonutrient) contain catechols and should be avoided. These flavonoids are found in green tea, capers, cilantro, apples, and berries. Lastly, caffeine and alcohol can trigger the release of catecholamines (the last thing you want). So it’s best to avoid these substances as well.
4. Exercise and fasting: Exercise further increases catecholamines. A person with the Met/Met variant already has increased catecholamines, so they would be better served to limit strenuous or prolonged exercise. Going without food for long periods also increases catecholamines. For this reason it’s a good idea to eat regularly and maintain blood sugar levels.
5. Avoid stress: As discussed, the Met/Met variant is slow to remove stress hormones resulting in less resilience in stressful situations. This means stress feels stronger, lasts longer, and does more damage to our body than those without this variant. It is imperative in this case to avoid or reduce stress wherever possible by practicing stress reduction techniques.
The Importance of Genomics Testing
Most people don’t know which genes they possess so they don’t know which of their genes are being hurt or helped by their environment. People often live their lives without thinking of long-term consequences. And certainly without thinking of genetic consequences. Only when something goes awry do we look back at our choices and lifestyle and wonder what led us here. Oftentimes the underlying cause of symptoms has a basis in our genetic expression. Something in our environment and lifestyle has flipped the genetic switch. Sometimes it’s a protective gene that has been turned off or it’s a harmful gene that has been turned on. But either way, something happened that jump started a downward spiral in our health and we’re just now taking notice. But what if we can take notice before it spirals out of control? To do this we need to know what genes we carry and which ones put us at risk for health conditions or impaired functioning.
Genomics testing answers these questions. Such tests have grown in popularity and affordability over the years. Perhaps the most well-known genomics test is 23andMe where a person can get a complete picture of their genetic data and risk factors for about $200. Check them out here. 23andMe provides a detailed report of your genetic data. Our team at CustomCare Nutrition can translate your report into a customized plan for supporting your health despite at-risk genetic factors. The COMT gene is only one of over a thousand genes that influence our health and are described in your genetic report. Give us a call to discuss your report today!
