This entry was posted on Wednesday, January 6th, 2010 at 12:23 am and is filed under Health, Love Nyki. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.
Paying Attention
I knew health was becoming a big topic around the world today, but I am pleasantly surprised to find there are readers asking me for more information on the topic. I would love to share more about what I have learned. I did mention that I found out I was slightly anemic and that was what drove me to supplements. At the time I wasn’t the healthiest eater - this was before I gave up McDonald’s :p - but I did not want my symptoms to get worse. Seriously, who likes to be sick, besides getting out of work, it sucks. Being tired and weak was not fun for me especially when photo shoots went for hours and sometimes all day. Those were easy though compared to promotional events where I have to stand and walk around all day talking to people! So I took a nutrition class in college when I found out about my condition. I wanted to learn the types of food I should try to eat more of (this was before my training with a nutrition coach). I learned about vitamins and minerals, healthy levels to be digested, what foods they were in, and how they react with each other in terms of absorption in the body. So let me talk a little bit about them:
- Iron (anemia is an iron deficiency) - trace mineral found in dark greens like spinach, clams, beef steak, navy beans, and enriched cereals. 80% of the iron in the body is in the blood, because of this women need one and half times as much as men do. Iron helps red blood cells (hemoglobin) hold and carry oxygen. Iron is also needed to create new cells, amino acids, hormones, and neurotransmitters - referred to as the body’s ‘gold’. Overdosing on iron is as threatening as having a lack, it is toxic, so absorption is carefully controlled because once inside the body, iron is difficult to excrete. Be aware that vitamin C enhances iron absorption, and conversely, calcium impairs iron absorption.
- Calcium - major mineral found in dairy (milk, yogurt cheese), almonds, broccoli, kale, collard greens, mineral water (hard tap water). This is the most abundant mineral in the body mostly (99%) stored in bones and teeth. There is a common misconception that once a bone is built it is inert, when in fact the bones release calcium to regulate concentrations in the body fluids. The minerals of bones are in constant flux. The tiny amount of calcium in body fluids is so important because it regulates the transportation of ions important in nerve transmission, maintains normal blood pressure, essential for blood clotting and muscle contraction (heartbeat!), and allows secretion of hormones, digestive enzymes, and neurotransmitters.
- Vitamin C - antioxidant vitamin, but in concentrated levels acts as the opposite (pro oxidant). It can be found in broccoli, citrus, strawberries, Brussels sprouts, and peppers. Vitamin C helps protect & recycle vitamin E, and supports the immune system functions protecting from infections. Smoking depletes the body’s vitamin C. In large doses vitamin C can have negative effects and symptoms, but it is not known to be toxic.
I was probably really lucky I took that nutrition class, otherwise I was on track for making myself sicker in trying to make myself healthier. When the doctor told me I was anemic I went out and bought iron supplements, not paying attention to the dosage. I found out that iron supplements are actually the leading cause of fatal accidental poisonings and it turned out I had chosen a pretty high dosage iron pill. Once I got the right dosage I still wasn’t home free. I was taking my iron supplements in the morning. Unfortunately, coffee and tea inhibit the absorption of iron as well as some fiber (phytates) in whole-grain cereals, aside from the calcium in milk. Now that I had the right dosage, I was basically preventing its absorption due to the food I was eating. Today, I take my calcium supplements in the morning and my iron supplement at night before I go to bed. I actually find it helps me wake up refreshed and I am less groggy, but I have no medical backing for that claim 
Oh, and one last note, believe it or not, cooking in an iron pan increases the amount of iron in the food - that fact came straight out of my nutrition book so I’m not exaggerating!
Check out the supplements I take at Nutritional Health
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March 15th, 2010 at 5:23 am
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May 9th, 2010 at 11:35 am
Your blog is so informative … keep up the good work!!!!
June 27th, 2010 at 4:02 am
thanks !! very helpful post!