Micronutrients are vital for good health and radiant skin, but almost everyone survives on less than optimum levels and it actually shows on our skin.

What are micronutrients?

Macronutrients are the different types of food such as fats, carbohydrates, and proteins.

However, our body is breaking these components down even further to produce the very building blocks of our food such as vitamins, minerals, amino acids and essential fatty acids. These are known as micronutrients.

Micronutrients are essential for glowing skin and vibrant health. Keep in mind the recommended daily allowance for micronutrients are simply the minimum levels to prevent serious diseases associated with deficiencies. To truly thrive rather than just survive, you will likely benefit from more than the minimum levels.

How are the micronutrients affecting your skin?

The appearance of your skin will be a good indicator as to whether your body is suffering an imbalance or a deficiency of micronutrients.

There are many ways in which an imbalance could manifest, such as dryness, wrinkles or even conditions such as psoriasis, eczema or acne. Of course, it is a good idea to exclude other causes, for example, an autoimmune disease.

There are several different underlying causes, but I find that micronutrient deficiencies are, at least in part, a primary root cause for many skin problems.

3 top micronutrients for the skin

It’s important to understand that although there are several micronutrients that are particularly good for the skin, they will only achieve the maximum benefit when used in combination with others. Micronutrients help each other to be absorbed by the body, so focusing on just one in isolation generally does not give you the best results.

So let’s talk about the antioxidants because of their multiple roles in our body. The body can be damaged by free radicals (certain types of oxygen molecules) but antioxidants can destroy them. This, in turn, will help cells to renew and regenerate, which is particularly helpful for premature aging and sun-exposed skin. Examples of these are Vitamins A, C, E as well as lycopene and beta-carotene. Where can you get them? Berries, dark Essential fatty acids chocolate, green leafy vegetables, herbs just to name a few. It is also important to diagnose a micronutrient deficiency with a blood test and replace it with the appropriate dose and a high-quality supplement.

Vitamin D3 is another healing skin micronutrient that can be particularly useful for combating psoriasis if the cause is a deficiency. Vitamin D deficiency has been linked to eczema, acne, wrinkles, and it can make your skin sweat too much.

Essential fatty acids are also essential micronutrients for skin health. Why? Because most skin conditions have an underlying inflammatory cause and the anti-inflammatory effects of Omega 3s can help to counteract this. One can get the fatty acids from wild caught fish, flaxseed oil, nuts, or chia seeds. There are also supplements available but always remember to look for a high-quality product!

One more thing

If you have any bloating, nausea or any type of digestive problems you are at risk for micronutrients malabsorption. Consider supporting your digestion and absorption of micronutrients with digestive enzymes and probiotics.Talk to your functional medicine doctor about getting tested for absorption issues, nutritional deficiencies and also replacement therapy.

To your vibrant health and skin,

Dana Neacsu

But menopause hormonal testing is not needed most of the time, unless we are trying to rule out an adrenal fatigue or a thyroid problem for example. The same is true for adjusting the dose.  Your doctor should rely more on how you feel and how your symptoms are changing rather than testing.

I will group my thoughts on what can help you feel better during menopause in two short posts – this is a lot of information, and we don’t need to be additionally overwhelmed right now!  Let’s start with the basics:

Most of the time, I would suggest to make sure there is no major nutrient deficiency or imbalance by using something like Spectracell or Genova blood testing. Such imbalance is known to possibly play a role in slowing down your hormone production.  The same is true for adjusting the dose.  Your doctor should rely more on how you feel and how your symptoms are changing rather than testing.

Exercise and stress reduction techniques are extremely important in this phase of your life.  And they work!  Based on numerous studies, the effects don’t take long to show up and help you feel better. Start with something easy like the 4-7-8 relaxing breath: inhale while counting to 4, hold your breath while counting to 7, and exhale all the way to 8.  It’s easy and really works for everything including bad traffic!

 Diet: I always start with discussing the anti-inflammatory diet, eliminating sugar, processed foods are among the most important first steps. Certain foods like flax seed and organic non-GMO soy can help as well, due to their phytoestrogen content.

The conclusion? Women who should not or do not want to take hormones may turn to herbal and nutritional therapies for managing their menopausal symptoms and risk factors.

These natural therapies are increasingly popular and have a growing body of scientific evidence to support their efficacy.

Supplements, botanicals and essential oils will be covered in my next post.

Feel better!

Integrative medicine emphasizes personal empowerment to choose a healthy lifestyle that can help prevent cancer from occurring, support the body through treatment or prevent recurrence. Many factors may not be in our control, but certain lifestyle choices are.

1. During cancer treatment, food should not only support the body, but also minimize the adverse reactions and even possibly  potentiate the treatment effects. Eat a plant-based  diet rich in cruciferous vegetables (broccoli, cauliflower, Brussels sprouts, cabbage), avoid trans fats and increase the amount  of omega-3 fatty acids (fish, flaxseed, walnuts) consumed. Avoid sugar and processed foods. Buy organic as much as possible. One great website to check for information is Environmental Working Group for their extensive database including  food, safe cosmetics or cleaning products, to name a few. Drink 2-3 cups of green tea a day and don’t forget your water. Incorporate mushrooms in your diet, particularly the medicinal  varieties such as maitake, reishi and shiitake.

2. Use dietary supplements cautiously and always check with your healthcare practitioner. Some of the most
common supplements  used are aloe vera, vitamin  D products, melatonin for sleep and milk thistle for liver protection.

3. Consider testing for intracellular nutrient deficiencies and replenish accordingly to make sure your body has enough resources to detox and heal.

4. Exercise! Combine aerobic activity, such as walking, with strength training and also consider more meditative movement like yoga or tai chi. Many studies actually show improved strength, immunity, well-being and survival rates.

5. Try alternative treatments for the various chemo adverse reactions: acupuncture  is great for fatigue, nausea, postmenopausal symptoms, pain or lymphedema. Massage therapy is great for anxiety, insomnia  or pain; look for a massage therapist who is trained to work with cancer patients. Any form of stress reduction therapy also helps: meditation, art therapy, music or mindfulness-based stress reduction.

(Note: Always discuss any supplements with your doctor and consult with a knowledgeable practitioner before starting them.)

For Both Men and Women: Multivitamin

Consider taking a good quality multivitamin, no matter what your age. If you’re thinking of pregnancy, a multivitamin is even more important as it may help you conceive, reduces the risk of birth defects, lowers the risk of a miscarriage — and at least two studies that came out in 2011 suggest that it may reduce the risk of autism and other learning disabilities.

For Women: Chasteberry

If you’re planning to conceive, chasteberry may help.

For Men: Additional Supplements

Additional supplements for men who struggle with infertility include

• Antioxidants (sperm is very sensitive to oxidative stress)
• Vitamin D – have your vitamin D level checked. There is preliminary evidence that a vitamin D deficiency corresponds to an increased risk of autism in the child.

There are a couple of herbal supplements that could help men who struggle with infertility, as well, but talk to your doctor or pharmacist and always ask about possible interactions between drugs and medications, even those that are bought without a prescription.

How Medical Creations Integrative Medicine Can Help

Integrative medicine combines effective strategies and therapies from multiple methods of healing, both conventional and alternative. At its heart, this type of patient care focuses on the true problem, not just the related symptoms and effects. Accordingly, our goal is to discover the root cause (or causes) of whatever issues you are experiencing, then we concentrate our efforts there.

Beginning with your first visit or phone call, we become partners in the healing process, and work together toward your optimum wellness. Our efforts take into consideration the whole body, as well as your mind and spirit, offering responsive as well as preventative care. This is the beauty of integrative medicine.

Call (678) 732-9065 for a free consultation.

About Dr. Neacsu

The founder of Medical Creations Integrative Medicine, Dana Neacsu, MD, is board-certified in internal medicine. She completed a fellowship at the University of Arizona Center for Integrative Medicine, was awarded the Joseph T. Trubiano award for professionalism in medicine, and has applied functional medicine in clinical practice at the Institute of Functional Medicine.

In the last post, I explained why paying attention to your health has benefits not only now but later in life, and in the lives of your children, even before you are pregnant with those children. And I gave five simple guidelines for eating better, no matter what your age.

In this post, I’d like to talk about supplements. Today we have the ability to analyze health with blood testing that goes beyond cholesterol and blood sugar: often this testing can help uncover nutritional deficiencies. And these deficiencies are often the root cause of some of our most stubborn diseases.

But even if you’re not ready to explore your own nutrition in that detail, here are key supplements most of us could use:

Vitamin D

Although our bodies create vitamin D when we’re exposed to sunlight, in today’s world of working indoors and wearing sunscreen to avoid skin cancer, many of us have low levels of vitamin D. If a blood test shows that your vitamin D levels are low, a supplement is a good way to fill that gap.

Multivitamin

Consider taking a good quality multivitamin, no matter what your age. If you’re thinking of pregnancy, a multivitamin is even more important as it may help you conceive, reduces the risk of birth defects, lowers the risk of a miscarriage — and at least two studies that came out in 2011 suggest that it may reduce the risk of autism and other learning disabilities.

Look for a multivitamin with iron (for women only), folic acid 400 or more mcg, iodine 150 mcg, a maximum of 2500 IU vitamin A (as palmitate, acetate or beta carotene), Omega-3, vitamin E (as mixed tocopherols and not the dl alpha tocopherol which is the synthetic form).

Other Supplements to Consider

Probiotics help build up the “good bacteria” in your digestive tract.

Antioxidants like vitamin C or N-acetyl Cysteine help your body’s immune system stay strong.

How Medical Creations Integrative Medicine Can Help

Integrative medicine combines effective strategies and therapies from multiple methods of healing, both conventional and alternative. At its heart, this type of patient care focuses on the true problem, not just the related symptoms and effects. Accordingly, our goal is to discover the root cause (or causes) of whatever issues you are experiencing, then we concentrate our efforts there.

Beginning with your first visit or phone call, we become partners in the healing process, and work together toward your optimum wellness. Our efforts take into consideration the whole body, as well as your mind and spirit, offering responsive as well as preventative care. This is the beauty of integrative medicine.

Call (678) 732-9065 for a free consultation.

About Dr. Neacsu

The founder of Medical Creations Integrative Medicine, Dana Neacsu, MD, is board-certified in internal medicine. She completed a fellowship at the University of Arizona Center for Integrative Medicine, was awarded the Joseph T. Trubiano award for professionalism in medicine, and has applied functional medicine in clinical practice at the Institute of Functional Medicine.

The biological role of K2 is to help move calcium into the proper areas in your body, such as your bones and teeth, and to remove calcium from areas where it shouldn’t be, such as in your arteries and soft tissues.

The optimal amounts of K2 are still under investigation, but it seems that 180-200 microgram doses have been used in studies. The optimal dose will depend on your health, as well as the presence of osteoporosis or osteopenia. If you are taking anticoagulants, discuss any vitamin K supplementation with your healthcare provider. Some would advocate against using it, but others would say it is fine to use as long as it is closely monitored and in small amounts.

Vitamin K2 is different from vitamin K1, which is the form found in leafy greens and is involved in the blood clotting process. The K2 form comes in part from the conversion of K1 in the gastrointestinal tract by gut flora, as well as from dietary sources.

If you take calcium or vitamin D supplements, it is important to keep the proper balance between calcium, vitamin D, magnesium, and vitamin K2. Lack of balance between these nutrients is why calcium supplements have been associated with unwanted results like increased risk of heart attack.

The ideal way to get your vitamin K2 is through food. Some of the best choices are grass-fed foods, like certain types of fermented foods such as natto beans, brie, or Gouda cheese.