Why nutrient deficiencies might not be caused by your diet
Embarking on a journey towards optimal health involves more than just what's on your plate. As women, various factors can influence our nutritional wellbeing, impacting everything from fertility to energy and skin.
I often run blood testing and functional lab testing in my clinic, although diet always comes into play to optimise this - I have many clients who come to see me and they are eating a healthy and varied diet.
So, why are their levels still suboptimal and contributing to symptoms?
Let's delve into the realms beyond diet that play pivotal roles in ensuring our bodies receive the nourishment they need.
1. Stress and Hormones
Stress, that unwelcome companion in our modern lives, can wreak havoc on our hormonal balance. Elevated stress levels, whether due to work pressures, personal challenges, or societal expectations, can disrupt hormone production. This disruption, in turn, may lead to nutrient imbalances and deficiencies. Furthermore, when we’re chronically stressed due to the physiological processes that occur within our stress response, this “burns through” certain nutrients more quickly including the B vitamins, vitamin C and magnesium.
2. Gut Health
Our gut is not just a digestive powerhouse; it's also a key player in nutrient absorption. An imbalanced gut microbiome can hinder the absorption of essential vitamins and minerals. An example of this is small intestine bacterial overgrowth (SIBO) which can lead to malabsorption of nutrients from food. Antibiotic use, chronic stress, and a diet lacking in fibre can contribute to an unhealthy gut. Even some pathogens or parasites in the gut can impact nutrient absorb and “rob” our body of essential nutrients. Iron is a key example of this, whereby parasites have many mechanisms to obtain “host” iron. Prioritising probiotic-rich foods, such as yogurt, kefir, and fermented vegetables, can help to nurture a healthy gut.
3. Environmental Toxins
In our modern world, exposure to environmental toxins is almost unavoidable. Pesticides, pollutants, and chemicals in everyday products can interfere with nutrient absorption and utilisation. Choosing organic produce, using natural beauty and cleaning products, and optimising liver function can help reduce the toxic burden on our bodies.
4. Medication Impact
Certain medications, although necessary for managing health conditions, can affect nutrient levels. For instance, oral contraceptives may deplete B vitamins, while proton pump inhibitors can impact the absorption of calcium, B12 and magnesium. If you're on medication, it's crucial to work closely with your healthcare provider to monitor and address potential nutrient deficiencies.
5. Lifestyle and Physical Activity
Regular physical activity is essential for overall wellbeing, but intense or prolonged exercise without proper nutrition can lead to nutrient depletion. Additionally, women who menstruate may experience increased iron loss during strenuous activities. Balancing exercise with a nutrient-rich diet and, when necessary, targeted supplementation can help maintain optimal nutrient levels.
6. Underlying infections or chronic inflammatory conditions
Underlying chronic infections or inflammatory conditions can contribute to a state of constant inflammation, affecting nutrient utilisation. Managing and treating the root cause of inflammation within my clinic is so important, whether it's an infection or an autoimmune condition, is essential for restoring nutrient balance.
Here are six top tips to address factors beyond diet that contribute to nutritional deficiencies for women:
1. Stress Management Techniques
Engage in mindfulness practices such as meditation, deep breathing exercises, or yoga to alleviate stress.
Prioritise sufficient sleep to support hormonal balance and overall wellbeing.
Establish healthy boundaries in work and personal life to reduce chronic stressors.
2. Support Gut Health
Include probiotic-rich foods like yogurt, kefir, sauerkraut, and kimchi in your diet to promote a diverse and balanced gut microbiome.
Consume fibre-rich foods such as whole grains, fruits, and vegetables to support digestive health.
Stay hydrated, as water is essential for proper digestion and nutrient absorption.
3. Reduce Exposure to Environmental Toxins
Choose organic produce to minimize exposure to pesticides and chemicals.
Opt for natural and chemical-free beauty and cleaning products.
Ask me to send you our free toxin-free living guide to help prioritise certain areas of your home and environment to clean-up.
4. Monitor Medication Impact
Consult with your healthcare provider regularly to discuss the potential impact of medications on nutrient levels.
Supplement strategically under the guidance of a healthcare professional to address specific nutrient needs.
5. Balanced Physical Activity
Ensure your exercise routine is balanced and complements your nutritional intake.
Consume nutrient-dense meals before and after intense workouts to replenish energy stores.
If engaging in prolonged or intense exercise, consider regular health check-ups and targeted supplementation to address potential nutrient depletion.
6. Test, don’t guess
Talk to me about targeted testing to understand your levels to truly personalise your nutrition and support symptoms.
Remember, these tips are general guidelines, and individual needs may vary. It's crucial to consult with a healthcare professional to tailor recommendations based on your specific health conditions, lifestyle, and goals. Taking a holistic approach to health, encompassing both dietary and lifestyle considerations, will contribute to overall well-being.
While a nutrient-dense diet lays the foundation for good health, acknowledging and addressing factors beyond diet is equally vital. We can’t only look at people’s diet and food choices when understanding drivers of low nutrient levels. We need to embrace a comprehensive approach to nourishing our bodies and thriving in every aspect of our lives.