Through modern food production involving over processed soil and contamination with pesticides as well as some genetic predispositions, we can become deficient of important vitamins and minerals. Stress can also deplete our supplies as well. Drugs, cigarettes and certain pharmaceutical medication can also jeopardize our reserves of vitamins and minerals.

Minerals, as well as vitamins are required for Methylation, one of the most important functions in our body that happens in every cell and every organ of the body. Minerals and the active form of Vitamins act as cofactors and coenzymes respectfully in this process. Methylation is required for DNA production, neurotransmitter formation (mood), hormone production, gut and liver detoxification, energy production, the list goes on. 

In this blog, we will cover what certain minerals do for your body and skin and what food source you can find them in.

And remember, taking care of your body is taking care of your skin. Your body feeds your skin.

Zinc

An essential trace mineral, and even though it is at the end of the mineral alphabet, it is one of the most significant for skin health. It is found in every cell of the body and is important for growth and repair. By fighting free radical damage and slowing the ageing process of cells, it is a beautiful anti-ageing mineral. It can also help inflammation and allergies as zinc helps dampen the histamine response. Oral contraceptives and excessive exercise can deplete zinc. Pyrrole disorder is a genetic disorder that causes a loss of zinc and B6 from the body quickly. You need zinc to activate T cells, critical for proper immune function. One study found that “zinc administered within 24 hours of onset of symptoms reduces the duration of common cold symptoms in healthy people.” It is also required to balance insulin. Zinc is needed to convert Vitamin A into its active form, important here in reducing oxidation and inflammation, maintaining good eye health. One research paper states that “replenishing with zinc has been shown to improve cardiac function and prevent further damage” when damage has occurred. White spots on the fingernails can be an indicator that you have low zinc levels. According to the World Health Organisation, zinc deficiency is ranked the fifth-leading risk factor in causing disease worldwide.

Zinc without a doubt is one of the most significant minerals required to help maintain good skin. For its ability to neutralize free radical damage, protecting the collagen producing fibroblasts, controlling inflammation and regulating the skin’s natural oils, it is powerhouse of goodness. Furthermore, in its neurological role, zinc increases BDNF (brain-derived neurotrophic factor) which boosts brain function and acts as an antidepressant. It can also improve GABAergic pathways (associated with anxiety).

Body Works: Anti-inflammatory, antioxidant, production of hormones, immunity, mood disorder, insulin balance, muscle growth and repair, essential for protein synthesis and the breakdown of carbohydrates (nutrient absorption), important for taste, smell and vision.

Food Sources: Almonds,  Chickpeas, Pumpkin seeds, Sesame seeds, Sunflower seeds, Cocoa, Grass Fed meat, Cashews, Mushrooms, Spinach , pasture fed Chicken, Oysters and Eggs. Soaking, heating, sprouting, fermenting and leavening will increase the bioavailability of zinc for plant based foods. (Vegetarians are therefore more susceptible to zinc deficiency due to phytic acid affecting bioavailability)

Skin Works: Regulation of sebum (acne, oily skin), anti-inflammatory (skin conditions such as acne, rosacea, and eczema), skin repair and wound healing, protective against UV- induced damage, aids in collagen production (protecting against oxidative stress). Zinc is therefore an important mineral for your skin’s defence.

Magnesium

Magnesium is involved in over 350 biochemical processes in your body, but who’s counting! It is important for the healthy function of most cells especially the heart and muscles.

Magnesium insufficiency or deficiency is really common. It has been recorded to be as much as 80%. Most soils have become severely depleted of nutrients, including magnesium and frequently eating processed foods will magnify this deficiency. Absorption is hindered by excess fat, alcohol, soft drinks, certain drugs and coffee and sweating and the double edged sword is that it Magnesium actually requires Magnesium in the body to be absorbed!

What else is it involved in? The creation of energy, the regulation of blood sugar and insulin sensitivity and it is important in the stabilization of membranes. It has an anti-inflammatory activity and helps with mental and physical relaxation. Feeling tight, crampy, stiff or irritable?–you could be deficient in magnesium. There is a strong link between stress and skin problems. High cortisol produced when stressed leads to higher levels of insulin and increased insulin is associated with increased sebum.

 Importantly, a deficiency in magnesium can involve a hiccup in antioxidant regulation.

Body Works: Muscle contraction (including the heart), bone formation, regulation of blood pressure, alleviating the effects of stress on the body, maintenance of hormones, essential for calcium, migraines, detoxification, energy, digestion, brain function, the list continues..

Food Sources: Dark leafy greens, dark chocolate, almonds, pumpkin seeds, cashews, avocado, banana and figs.

Skin Works: Anti-inflammatory (red irritated skin), anti-ageing, hormonal acne.

Due to its common deficiency, it is important to include magnesium rich foods in your diet, just don’t go totally mad on dark chocolate as it still can contain sugar! Magnesium is a vital mineral and supplementation may be required. Some forms of magnesium are far better than others. Mg Citrate and Glycinate have greater bioavailability. –

Iron

Iron is an important mineral required for the oxygen carrying capacity of our blood cells from the lungs to transport throughout your body. If you don’t have enough iron, your body can’t make enough healthy oxygen-carrying red blood cells and your body and skin can suffer. Have you ever noticed a smoker’s skin? It can appear pale and yellowish colour. Smoking depletes oxygen

Low iron is considered the world’s most common nutritional deficiency. Symptoms can be fatigue, muscle weakness, sensitivity to the cold, brittle nails, brittle hair, depression, headaches, restless leg syndrome and gastrointestinal disturbances.

Iron is involved in many enzymatic systems in the body, including those involved in collagen synthesis. Collagen is the most abundant protein in animals, and the major component of connective tissue. –

Body Works: Oxygen to muscles for muscle contraction, immunity strengthening, oxygen for the brain for concentration, neurotransmitter formation (mood), temperature regulation

Food Sources: Liver, beef, dark leafy green vegetables, eggs, legumes, pumpkin seeds, broccoli, beans and oysters. Iron is enhanced by taking Vitamin C foods. Increased requirements of iron for vegetarians are needed as the plant form is more difficult to absorb than the animal form.

Skin Works: Collagen formation, healing of wounds and scars, potentially decrease dark circles, improve skin glow.

Supplementation is best on an empty stomach as absorption in the gut is poor and can be impeded by other foods such as caffeine, fizzy drinks and grains.

Selenium

Selenium recycles Vitamin C and E and protects DNA. This alone makes it important for skin health and longevity. It helps detoxify chemicals and toxic metals and is critical for thyroid hormone production (metabolic rate, heart and digestive function, muscle control, brain development, mood and bone maintenance). Selenium is often deficient in our Australian soils but may not be deficient in others.

Body Works: Antioxidant, anti-inflammatory, with COQ10 for heart protection, blood vessels, thyroid function, detoxification, grey hair prevention

Food Sources: Brazil nuts, sunflower seeds, mushrooms, seafood, meat, poultry, oats, brown rice.

Skin Works: Skin elasticity, calms inflamed skin, protection against UV damage

Potassium

This is not often a deficient mineral unless there are cardiac problems, excessive sweating or gastrointestinal diseases are present and is generally best to obtain by the diet. It is primarily involved in the conduction of electricity (e.g memory and learning in the brain) as well as cell membrane integrity. Sodium, magnesium, calcium and potassium are interlinked and are the 4 nutrients required for overall cell function and therefore the absorption of nutrients.

Body Works: cell protection and function, water and electrolyte balance, alkalizer, muscle strength.

Food Sources: Swiss chard, white beans, banana, avocado, broccoli, beef, grapefruit, sweet potato, mushrooms, prunes, dates, cucumbers, mushrooms, cantaloupe.

Skin Works: Skin hydration and elasticity

Calcium

Calcium, the most abundant mineral in the body is essential for bone health, blood clotting, nerve transmission, muscle contraction and hormone secretion. Calcium in bones is used as a storage area and is released into the bloodstream when required. It is important here to help balance the acid/alkaline environment (pH). A diet heavy on carbonated drinks (phosphorus content), coffee, tea, white flour and beer (acidic foods) will assist in depleting calcium from the bones. Some drugs are phosphorus based so check with your G.P. Hereis a list of acid/alkaline foods. Calcium may also help with appetite suppression. Brittle nails, alopecia (via the synergistic relationship with Vitamin D) and dry skin conditions have been associated with low calcium.

Body Works: Heartbeat, muscle contraction and tone, hormone synthesis and secretion, blood clotting, hair, creates alkalinity.

Food Sources: Broccoli, raw milk, dark green leafy vegetables, sardines, yoghurt, kefir, legumes, almonds, sesame seeds, flaxseeds, quinoa.

Skin Works: brittle nails, dry skin

Vitamin D

Vitamin D is essential for the body to store and use calcium. Magnesium and Vitamin K are also required.

Body Works: Creates Alkalinity, maintains regular heartbeat, maintains muscle contraction and tone, hormone production and release, blood clotting, bone health.

Food Sources: Dark green leafy vegetables, legumes, almonds, sardines, yogurt or kefir, broccoli, sesame seed oil

Skin Works: The prevention of dry skin (skin firmness and elasticity), possibly help with eczema and psoriasis skin conditions.

So many vitamins and minerals exist in dark leafy green vegetables so as your mother has probably said, Eat Your Greens! …….. particularly the dark leafy ones.

Certain nutrients act either antagonistically or synergistically with others. Please always receive advice from a health professional before self-supplementation. Be careful of your sources of food too. Many pesticides and poor soil quality could reduce the nutrient availability or content of your food.

Information and research is slowly becoming available on the risks that technology poses on our bodies. In this article, a video is available to watch Dr Paul Ben-Ishai PhD Department of Physics Jerusalem, the Chief Editor of Radiation and Health and Adjunct Professor from Helsinki and MD Professor Emeritus Anthony Miller discuss their concerns on radio frequency that technology produces.

 What was found is that sweat ducts act like an antenna to absorb 5G radiation. One scientist voiced concerns on the effects on young brains and mentioned autistic syndrome. She demonstrates the effects on a 6 year old brain watching virtual reality simulations.

MD Professor Anthony Miller stated that radiofrequency fields are a probable human carcinogen and it could be a major health concern.

I’ve been recently reading articles on the thyroid. Apparently it is very susceptible to EMR and this study discusses mobile phone radiation and the absorption into thyroid tissue. Is this why there are so many thyroid disorders now?

Brussels has become the first major city to halt 5G due to health concerns.

“I cannot welcome such technology if the radiation standards, which must protect the citizen, are not respected, 5G or not. The people of Brussels are not guinea pigs whose health I can sell at a profit. We cannot leave anything to doubt.” – Céline Fremault, Minister of the Government (Brussels-Captial Region), responsible for Housing, Quality of Life, Environment and Energy.

 Dr. Martin Pall, the WSU Professor Emeritus whose research explains the mechanism of how wireless radiation causes harm in our cells, calls 5G “the stupidest idea in the history of the world.”

And this one is my favourite statement in the Brussels article-“However, within the corporatized halls of government, there is a well-worn pattern of voices of reason being drowned out by the frothed frenzy of technocratic corporations, who envision 5G as an unprecedented economic opportunity for the full-on commercial exploitation of reality.”

Jeromy Johnson, Masters of Engineering discusses the issues of wireless smart metres and cell towers in a TEDx talk here. He personally has suffered ill effects from this form of radiation.

 The science shows, he states, that we are all affected on some level. The reason is that our bodies are electric. This is how are nervous system operates. He recommends you google EMF research.  He states that we now have enough evidence to take precautions. The regulations are about 20 years old and need to be updated with all the evidence available. The science unfortunately is and has been heavily influenced by industry funding so there is definitely an influence of money in a lot of results available. Independent studies are the best to read. The solution he says is fibre optics.  Product designers including biophysicists and biologists would be helpful to make safer products to limit radiofrequency or ideally to remove it all together.

His recommendations

1. Turn off wifi at night before you go to bed
2. If the phone is on your body, put it on airplane mode.
3. Use  the speaker or eartube headsets ( the industry is telling us NOW to keep it 1 inch away from the body- the industry= mobile phone companies)
4. For children, download information on to the ipad then turn wifi off.
5.  Turn off baby monitors at night

Dr Charlie Teo, an eminent Sydney neurosurgeon has voiced his concerns about mobile phones causing brain tumours. The Cancer Council  Australia squashed his theory stating that there was no evidence. The question is, is their evidence sources from independent studies or from industry funding? Esteemed scientists showing genuine concern is enough to make me have concerns. What about you?

 

We have all grown up with the idea of using ice after we sprain an ankle or injure a muscle to help reduce swelling as well as for post athletic recovery; in fact, we have been doing this for 40 years now. Over time, with advances in both technology and medicine, according to the latest research, ice should only be used for pain and for no longer than 10 minutes. Why? It seems that the application of ice for longer than 10 minutes impedes tissue repair.

What’s happening in the world of science

The acronym, R.I.C.E (Rest Ice Compression Elevation) developed by physician Dr Gabe Mirkin back in the 70’s, is now slowly being replaced by M.E.L.T (Mobilise Elevate Laser Tape).  Scientists, with a growing body of evidence have now realised that some inflammation is actually required to help induce tissue repair and that the use of ice could be counter-productive. In fact, some large Sports Clubs/Teams in the U.S.A are banning the use of ice altogether except for the application in pain management. The theory of ice was to slow the blood flow to reduce inflammation and pain, thereby promoting recovery (so they thought!). So ice has a 40 year reign and appears to be coming to an end. The Chinese could have been right all along. Ice has never been used in Chinese Medicine for any treatment option which follows their old saying and belief that “ice is for dead things”.

Dr Mirkin now recommends that the use of ice should be used to numb pain but only applied once or twice for 10 minute bursts and there is absolutely no reason to apply it later.

Our body uses immunity cells and nutrients to kill germs and in much the same way, it uses inflammatory cells and nutrients to rush to damaged muscles to promote healing. By restricting the blood flow with the application of ice, it will inhibit the essential healing cells and oxygen from arriving at the injured tissue site.

New research from a study at Queensland University of Technology ( QUT) have found that ice baths post strength training reduced long term gains in muscle strength whilst active warm down gained more muscle. Through biopsy, they discovered that ice suppressed the cell-signalling that regulates muscle growth.

“This is the most comprehensive study of its kind and the results suggest individuals, who use strength training to improve athletic performance, recover from injury or maintain their health, should reconsider using cold water immersion as a recovery aid”

So if ice is out, what do we do instead?

In Brazil 2015, scientists concluded that using photobiomodulation (PBM) on Rugby players prior to heavy exercise will increase blood flow by 10% and reduce muscle fatigue by 86%. This could essentially make a difference between a podium and non-podium finish in the elite athlete. A game changer- light therapy actually improving performance!

With over 6000 research papers published on Pubmed on various applications and the biological effects of PBM, it would appear that light therapy could be the future in the healing of any cell. Research is in progress regarding post traumatic brain injury, macular degeneration and stroke recovery. From cartilage to skin, the implications are potentially vast.

It is not a heat therapy, but more like photosynthesis in plants using low intensity lasers and light emitting diodes (LEDs). When LLLT is placed over injured, aged or sick cells, the light energy is absorbed exerting a chemical change. This stimulates the damaged cells to increase their energy production which is used to transform the damaged cells into healthy active cells.

The other area of research is the comparison of cryotherapy to photobiomodulation for Delayed Onset Muscle Soreness (DOMS). Evidence would suggest applying PBM on an overused muscle would be a greater performer than ice.

The end of the ice age or is it?

The latest craze to hit the shores is cold water swimming or cold showers. “The Doctor Who Gave Up Drugs” in their first episode showcased a woman with years long depression cold water swimming and consequently she was then able to reduce her medication significantly. It is said to create a state of euphoria! Endorphins structurally similar to the drug morphine create a euphoric response. These neurotransmitter pathways are known to be involved in the regulation of emotions. There is an abundant amount of research linking these brain areas to depression. The endorphin release amongst individuals is variable so, yes, the effects can vary. You might be familiar with other endorphin releases such as exercise, sex, acupuncture, massage and for some even eating chocolate! Some studies suggest cold water can stimulate healthy brown fat, which is found in the upper neck, shoulders, and chest, and can help burn away calorie-loaded fats called lipids, which pile onto your gut and waistline.  Studies have shown that routine cold water showers do have health benefits.

For more information on methods using meditation, breathing and cold water immersion read here. Thoughts, beliefs, emotions, and behaviour can have a powerful impact on our health.

Confused yet?

When it comes to a local soft-tissue injury, the focus shifts to its local blood flow and therefore the body’s ability to deliver the necessary white blood cells to heal.  Ice will impede this local blood flow and therefore inhibit tissue repair by obstructing the natural inflammation that your body has been doing since Adam and Eve. Scientists have also recently discovered that non-steroidal anti-inflammatories (NSAIDS) will weaken the strength of tissue repair. Low level laser will expedite this repair. So, for euphoria and a general state of wellbeing, have a cold water shower but when you are trying to repair an injury, evidence suggests using laser. You are better off doing nothing than applying ice if a laser is not available. Remember, science offers the best answers. Ice is for dead things!

Dr Catherine MacInnes has been using PBM for sports injury and performance for over 7 years now and since opening Renude Laser in 2015, has been on top of the game for tattoo removal by developing and using a patent pending protocol for PBM before and after tattoo removal to decrease pain and enhance the process of tissue repair.

Your body has 206 bones 639 muscles 900 ligaments all connected with over 94km of nerves  …so it’s not surprising that your body needs a helping hand to keep it balanced.

Trigenics Myoneural Medicine is a neurological treatment system which resets the way the brain communicates with the body to instantly relieve pain, accelerate healing and strengthen muscles. It has great implications in the sports world for healing and performance and can also help many chronic pain sufferers. Nerve-senses are manipulated and stimulated to change the way they send signals up to the brain. The brain then, in turn, changes the way in which it sends down its motor or movement signal to the body. This creates the effect of immediately improving joint and muscle function to significantly decrease pain and increase strength and movement. Trigenics is often performed manually without medications or machines.  It involves simultaneously applying 3 treatment techniques at the same time for an effect which is much greater than if only one was used. The summative synergistic effect on the nervous system enables rapid and dramatic results otherwise not attainable. Trigenics is remarkably effective in providing reprieve from neuromuscular skeletal conditions, chronic pain syndromes, all forms of tendonitis, sprain/strain injuries and muscle spasm. It is also used to improve myoneural function in patients with neurological conditions such as stroke, Cerebral palsy and trigeminal neuralgia. It is safe and non forceful and can be used effectively on a broad range of patients including infants and seniors.

Please visit www.trigencis.net for more information.