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THE BENEFITS OF SELENIUM - SHOULD YOU TAKE A SELENIUM SUPPLEMENT?


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 08 April 2021
Selenium is one of the many minerals that are critical to the normal and healthy function of the human body. Selenium has gotten quite a bit of attention lately because recent studies have shown that individuals with Selenium Deficiency appear at greater risk of Covid-19 than the average person. One area of China strongly associated with Selenium mining (the city of Enshi in Hubei Province) had one of the lowest diagnostic rates of Coronavirus infection in the world. Selenium has beneficial effects for the immune system and is a potent anti-inflammatory and antioxidant. While Selenium is necessary and valuable, overexposure to the mineral can lead to side effects. In the case of Enshi, the incredibly high levels of Selenium lead citizens to experience symptoms such as hair loss, for example. The importance of Selenium is well-documented, but it's important not to take too much. Along with its immune effects, Selenium is also essential to the proper function of the thyroid gland. Its influence on the thyroid also helps control weight. With regard to the immune system, Selenium is specifically crucial because it activates several types of protective cells, including NK (Natural Killer) Cells, killer T Cells, and helper T Cells, while also encouraging the formation of antibodies. Selenium is vital as it protects against the proliferation of cancerous cells.

Where to Find Selenium?

Foods that contain Selenium are relatively abundant in the American diet. Lean red meat, chicken breast, eggs, liver, and seafood are excellent animal sources of Selenium. Specific seafoods high in Selenium include sardines, yellowfin tuna, halibut, and oysters. Many plants and mushrooms can have a lot of Selenium if they are raised in an environment containing the mineral. Some great options are shiitake mushrooms, sunflower seeds, and Brazil nuts. Adults should seek at least 55 micrograms of Selenium each day. Adults should average no more than 400 micrograms of Selenium daily. Selenium deficiency is notable for its effects on metabolism, immune health, and fertility. It weakens the immune system and contributes to cognitive issues, hair loss, fatigue, weight gain, and weakness. Luckily, North American soil tends to be rich in Selenium.

Selenium Research

If you're interested in losing weight, a modest Selenium supplement may help you lose weight more easily. In a recent study, Selenium supplementation combined with dieting yielded better results than diet alone. Many good Selenium Supplements provide around 240 micrograms of the mineral, allowing you to still obtain some Selenium from diet without significant risk of excessive intake. There is some animal research that suggests that Selenium Supplementation may mitigate IGF-1 activity, which has the advantage of extending lifespan in lab mice. There is also strong evidence that supplemental Selenium may help control metabolism in a way that reduces the risk of obesity.

THE REAL SKINNY ON VITAMIN B12. WHAT IT CAN AND CANNOT DO FOR YOU


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 05 June 2020

One of the scariest deficiencies known to doctor's is a B12 deficiency. This is because it can lead to anemia and injury to the nervous system. If not detected promptly, serious injury may occur with the patient experiencing increasing imbalance and falling issues actions that can be fatal for the elderly population. When red blood cells are not produced efficiently (anemia) the results can be fatal. Therefore, vitamin b12 is vital for life. Read on to learn what vitamin B12 really is and how adequate intake of this vitamin is crucial for your health.

What is Vitamin B12?

Vitamin B12 is a water-soluble vitamin and not a fat-soluble vitamin like vitamin E. It is naturally found in some food items, is fortified in others and also available as a vitamin supplement in pill form or even prescribed as an injection. As with most vitamins, it can be found in different forms but all forms contain the cobalt mineral. Cobalt on its own can be found in the earth's crust and is considered a trace element for humans. It forms the center of the B12 vitamin as well as other co-enzymes known as cobalamins. Two forms of vitamin B12 are active in human metabolism: methylcobalamin and 5-deoxyadenosylcobalamin. 

What Does Vitamin B12 Do in the Body?

Vitamin B12 is required for three major activities in the human body: red blood cell formation, neurological function and DNA synthesis. Without enough vitamin B12, the red blood cells do not divide normally and become too large. Because of this, they may not be able to leave the bone marrow where they are produced. This means oxygen is not being adequately carried around the bloodstream.

In the process of DNA synthesis, vitamin B12 supplies the methyl groups for both the proteins and DNA itself. Around our nerves, we have a fatty substance called myelin sheaths. They cover and protect the nerves of the central and peripheral nervous system ensuring proper transmission of impulses. Vitamin B12 maintains the structure and functioning of these myelin sheaths. Specifically, B12 is a co-factor in the synthesis of methionine, an amino acid that is required for methylation reactions, including the synthesis of myelin. In addition, methionine is synthesized from homocysteine, another amino acid that is associated with neurodegenerative diseases when it is found in high levels, damaging the brain and cognitive health. Vitamin B12 helps to synthesize methionine, thus lowering levels of homocysteine in turn.

Sources of Vitamin B12

Naturally, vitamin B12 is found in basically all animal products such as meat, eggs and dairy products. It is usually not found in plant foods, but recently, scientists have found it to be present in the edible aquatic plant duckweed. Otherwise, it must be added to breakfast cereals or plant milk. Nutritional yeast is also a great source for B12, adding a cheesy flavor to vegetarian or vegan meals. 

As a dietary supplement, vitamin B12 is typically found in the form of cyanocobalamin, a form that the body can easily convert to the active forms, methylcobalamin and 5-deoxyadenosylcobalamin. Some supplement brands may include methylcobalamin and other forms of B12 in them including the cyano form. There does not appear to be a difference in absorption or bioavailability between the various forms.

Vitamin B12 is also available in the form of tablets, lozenges and even sprays.

Injections are available through a prescription when medically necessary and are administered via intramuscular injection. Injectable B12 is used to treat a deficiency caused by pernicious anemia and other conditions cause vitamin B12 malabsorption and severe B12 deficiency. A nasal spray is also available via prescription.

Vitamin B12 Deficiency

The population most prone to vitamin B12 deficiency are older adults. They may suffer from pernicious anemia (increased immature red blood cells), have reduced stomach acidity or other intestinal disorders that reduce the ability to absorb B12 from food. This may happen in younger adults as well. In addition, vegans and vegetarians who do not supplement or eat eggs/dairy may need to carefully monitor their B12 supplementation or fortified food intake. 

The symptoms of deficiency include anemia, weakness, constipation, fatigue, loss of appetite and weight loss. If the nerves are affected, patients will experience numbness and tingling in the hands and feet. Other symptoms include balance difficulties, depression, confusion, dementia, memory loss and soreness of the mouth and tongue. 

In conclusion, vitamin B12 is a necessary vitamin, without which we would suffer serious adverse effects and possibly death if not treated. Both the circulatory and nervous systems of our bodies are critically affected by a deficiency in B12. If you think you may be suffering from such a deficiency, we recommended getting a blood test as soon as possible to determine whether this is an issue for you. We can set you up with a simple blood test and prescribe B12 injections if necessary. It is a simple process to get blood drawn for testing and a simple diagnosis once complete.


WHY IS IT SO HARD TO LOSE WEIGHT AND KEEP IT OFF?


Written by Dr. Welsh, Article reviewed and edited by Dr. Fine M.D..
Published on 01 June 2018

Most people in America today have been concerned about their weight at least once in their lives. Millions of men and women have turned to diet and exercise to lose weight, frequently with success. The biggest issue that folks have when trying to maintain a new goal weight is that the human physiology makes it difficult to maintain weight loss.

This is the reason why modern humans have such issues with Weight Cycling—also known as Yo-Yo Dieting. Through effort and conscientiousness, it's a challenge to lose weight, but not impossible. While most people can lose weight, the hardest part is maintaining a healthier weight after reaching a goal weight.

Metabolism Slows Down In Response to Weight Loss

At first, losing weight isn't that hard. Your body reacts to increased activity levels and dietary restriction by burning calories as a response. Over time, however, the body will recognize continued weight loss and register it as a potential threat. In response to that threat, the body slows down metabolism to maintain existing stores of body fat. This also means that if you return to your old habits, you will gain the weight back more quickly. Often, people will achieve their weight loss goals only to return to their former weight, even adding on a couple of extra pounds. How frustrating!

That's because the human body is obsessed with homeostasis. If you've been overweight for a long time, your body is fine-tuned to operate under those conditions. Losing weight causes a strain on that balance, and your body will react against it, attempting to gain the weight back and return to its prior state of (unhealthy) balance. Your body can eventually adapt to your new weight, but it puts up a fight which causes most diets to ultimately be unsuccessful.

Our bodies are designed to store fat and ward off starvation. For millions of years, human beings and their ancestors have dealt with food scarcity, and evolution has not prepared us for the life of nutritional excess that we have achieved in the 21st century. Our bodies are designed to operate under a feast or famine cycle. The human metabolism treats body fat as if it is highly precious because it once was. That's what makes dieting such a struggle—we're literally fighting millions of years of evolutionary programming.

Weight Loss Triggers Hormonal Changes

As you likely know, our Hormones are largely responsible for maintaining physiological balance. As metabolism slows down, it triggers a cascade of hormonal changes. It triggers changes in Digestive Hormones which encourage increased intake of calories. While Serotonin and other hormones play a role in digestion, the two biggest culprits are Leptin and Ghrelin. Leptin is responsible for triggering the feeling of satiation, while Ghrelin activates hunger response. If you've recently lost weight, your body will not produce as much Leptin, which leaves you susceptible to overeating.

Weight Loss also leads to increase production of Ghrelin, which causes you to get hungry more often, and to experience stronger feelings of hunger. There is even evidence that losing weight makes you respond to the sensations of eating more positively. Food just tends to taste better, which further encourages you to overeat and cancel out all that you've achieved with your diet.

Achieving Weight Loss Goals Often Leads to Lax Habits

By their nature, humans are goal-oriented, which is beneficial to weight loss. The problem is that, once we've achieved a goal, the inspiration often fades, which can have consequences for maintaining positive change. It's a lot of work to lose weight, and as we said, the human body doesn't like change. The combination of lack of motivation, slowed metabolism, and hormone imbalance is incredibly difficult to overcome, which has disappointed millions of men and women across the world.

Once you achieve your weight loss goals, your brain remembers your old habits and wants to return to the past, comfortable ways. Maintaining a new goal weight requires hard work and diligence. The National Weight Control Registry follows the lives of individuals that achieved and maintained significant weight loss for more than a year.

By studying the habits of successful dieters, we can help more people achieve their long-term goal of maintaining a healthy weight. Researchers discovered that keeping the weight off actually required more work than losing it in the first place!

What Steps Can I Take To Preserve My Weight Loss Results?

It's important to recognize that good habits and hard work don't end once you've achieved your goal weight. The fight never ends. Acknowledging that fact will arm you for the road ahead. It's essential to maintain an atmosphere of encouragement and support. Let your friends and family hold you accountable for your weight loss. Your loved ones want you to be healthy, and it doesn't take a lot of effort for them to show their support.

You can also look for outside clinical and social support. There are weight loss clinics nationwide that work with patients just like you, as well as nutritionists and dietitians. Consider joining a weight loss support group! Surrounding yourself with other people with the same goals works wonders for long-term success.

Understand that the diet doesn't end when you've lost the weight. Continue to make the concerted effort to live a healthy and conscientious life, and you'll find that keeping the weight off is easier than it seems. It's all about education, psychology, and perseverance!


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