Magnesium: The Relaxation Mineral

Magnesium is the 4th most abundant mineral in the body. It is required for over 300 enzymatic reactions in the body and can support deep sleep, muscle relaxation, and proper elimination. Unfortunately, most of us are deficient in this important mineral!

Why We Are Deficient

It’s estimated that 75-80% of Americans are deficient in magnesium. There are several reasons why deficiencies are so common:

• Magnesium depletion in the soil — the food grown today does not contain the same levels of magnesium as it did 50 years ago due to monoculture farming.

• Poor digestion — if you aren’t properly digesting the food you eat, you aren’t absorbing the nutrients in the food. Poor digestion can also impacts your ability to absorb magnesium supplements.

• A diet high in processed food — A diet high in processed foods predisposes you to magnesium deficiency.

• Over consuming grains + nuts — grains and nuts contain compounds like phytate that bind to certain nutrients, including magnesium. If your diet focuses heavily on grains, your ability to get magnesium through food could be limited. Soaking and sprouting nuts and seeds degrades the phytate, increasing mineral absorption AND making them easier to digest.

• Excess alcohol/caffeine consumption — alcohol and caffeine act as diuretics, causing the body to excrete magnesium and other electrolytes through the kidneys

• Certain medications — antacids (shutting down digestion), anti-inflammatory meds, antibiotics, birth control, cardiovascular meds, and diuretics all deplete magnesium in the body. Click here for a more extensive list.

• High stress — the body uses magnesium in several ways to counteract high cortisol and adrenaline (hormones involved in the stress response). If you are already low in magnesium, you may have an even harder time reacting to stress.

• Consuming too much calcium, phosphorus, and/or vitamin D (often supplemental forms) in relation to magnesium. All three of these work synergistically in the body, so low/high levels of one will affect the others. They need to be in balance with one another.

  • Calcium - high calcium intake increases the need for magnesium. While calcium is stored or recycled in the body, magnesium is either used or excreted. Consuming too much calcium and not enough magnesium can lead to deficiency as well as toxic levels of calcium in the body.

  • Phosphorus - phosphorus intake increases magnesium need. Phosphoric acid, which is found in soft drinks, binds to magnesium in the gut making it very difficult to absorb dietary magnesium. Phosphorus also works inversely with calcium — when calcium levels rise in the blood, phosphate (an ion that contains phosphorus) levels fall.

  • Vitamin D - Vitamin D requires magnesium for its conversion into its active form. Over supplementing without ensuring adequate magnesium can lead to deficiency.

Testing For Magnesium Deficiency

Most magnesium in the body is stored in the bones, cells, and tissues. An estimated 1% of magnesium is found in the blood.

A common test for magnesium deficiency is serum (blood) testing. Subclinical magnesium deficiency is hard to diagnose with this test because the blood doesn’t give you a full picture of your current magnesium levels. Subclinical means that you aren’t showing any measurable symptoms of a present deficiency, but deficiency can predispose you to chronic negative health outcomes.

The abstract from this article highlights the issues surrounding testing for magnesium deficiency and why magnesium deficiencies are so common:

“Because serum magnesium does not reflect intracellular magnesium, the latter making up more than 99% of total body magnesium, most cases of magnesium deficiency are undiagnosed. Furthermore, because of chronic diseases, medications, decreases in food crop magnesium contents, and the availability of refined and processed foods, the vast majority of people in modern societies are at risk for magnesium deficiency. Certain individuals will need to supplement with magnesium in order to prevent suboptimal magnesium deficiency, especially if trying to obtain an optimal magnesium status to prevent chronic disease.”

The RBC magnesium test is the best way to test for potential magnesium deficiency. This test looks at how much magnesium is in your red blood cells instead of just looking at blood levels.

Hair Tissue Mineral Analysis (HTMA) is a tool you can use to assess the mineral content of tissues by testing hair samples. It also provides insight to other deficiencies, heavy metals, energy production and metabolism.

Signs of Magnesium Deficiency

Magnesium deficiency can show up as mild symptoms or more severe symptoms if chronically deficient.

Severe symptoms can include:

Mild symptoms can include:

• Mood imbalances

• Poor memory

• Migraines

• PMS

• Insomnia

• Heart irregularities

• Hyperglycemia/hypoglycemia

• Insulin resistance

• Anxiety

• Depression

• Lack of appetite

• Irritability

• Excessive craving for sweets

• Fatigue

• Muscle cramps/spasms

• Twitching of the face

• Constipation

• Dizziness

• Headaches

The Importance of Magnesium

Think of magnesium as the relaxation mineral. It is supportive for people with anxiety, high stress, muscle tension, and poor sleep. Magnesium is an important cofactor needed to start over 300 biochemical processes in the body. Unlike calcium, magnesium is either used by the body or excreted through the kidneys, so it is so important that we get enough magnesium in our diet on a daily basis.

Here are a few of the important processes that require magnesium:

• Energy production

• Helps muscles contract and relax

• Bone and teeth formation

• Facilitates cell growth and repair

• RNA and DNA synthesis

• Promotes proper elimination

• Production of sex hormones

• Regulating insulin and glucose

• Protein synthesis

• Regulating sleep

• Vitamin D metabolism

Getting Enough Magnesium Each Day

The Recommended Dietary Allowance (RDA) of magnesium for adults is 310-320 mg for females and 400-410 for males. Pregnant or lactating women require slightly different amounts. Use the chart below to see where you fall.

Chart from the National Institute of Health website.

Food Sources of Magnesium

Just because magnesium levels are lower than they used to be doesn’t mean we should avoid consuming magnesium rich foods! Here is a list of food sources of magnesium.

• Spinach (cooked)

• Collard greens

• Potato

• Almonds

• Cashews

• Pumpkin seeds

• Black beans

• Brown rice

• Dark chocolate (70% or higher)

• Avocados

• Halibut

• Salmon

• Mackerel

Nutritive herbs like oat straw and nettle contain high amounts of easily absorbed magnesium and other vitamins and minerals. You can make an infusion of oat straw to drink or a tea of dried nettle leaves. Use this guide to learn how to make an oat straw infusion which is different than making a tea.

Magnesium Supplementation

Chronic digestive issues make it harder for you to get your daily intake of magnesium because if you aren’t digesting well, you aren’t absorbing nutrients. HCl levels (your stomach acid) are much lower in older adults since levels naturally decline as you age. High stress, caffeine intake, and common medications can deplete your magnesium levels, so dietary sources may not be enough to meet your daily need.

Magnesium comes in a wide variety of supplemental forms. You can take magnesium orally by tablets, powders, or liquid drops, or through the skin (transdermal). The type of magnesium will also dictate how it is absorbed and how it works in the body. For example, some types of magnesium (oxide and citrate) affect the bowels while others do not. Choose the form of magnesium that best suits your needs. As always, contact your doctor before starting any supplementation, especially if you have kidney disease, are pregnant, or breastfeeding.

Here are the most common types of magnesium and how they work in the body.

Magnesium Citrate — This form is calming and can provide muscle relaxation and reduce cramping. This form has a laxative effect as it pulls water into the colon, softening your stool. It is much more gentle than magnesium oxide, so I would start with this form for acute constipation. You’ve probably seen Natural Vitality Calm powder in your local grocery store. If you use this brand, I recommend the Original flavor. The flavored ones contain stevia, a sweetener that can cause GI discomfort.

Magnesium Oxide — this form is not easily absorbed (around 4%), so if you have low magnesium levels you will want to skip this one. This form is often used for constipation as it has a laxative effect. This form is stronger than magnesium citrate so it can cause diarrhea if too much is taken.

Magnesium Chloride — this form is used in sprays for absorption through the skin. Since this form bypasses the GI tract, it is optimal for people with chronic digestive issues and older adults who may have lower stomach acid levels. I recommend Ancient Minerals or Life-Flo magnesium spray. Some people feel a tingling sensation when first using, this can go away once magnesium levels have gone up.

Magnesium Sulfate — this is another form of magnesium absorbed through the skin. Commonly known as epsom salt, can be used in baths or foot baths. Absorption rate is pretty low for this form, but it can be helpful for muscle relaxation. I recommend Ancient Minerals or Dr. Teal’s fragrance free for epsom salt baths.

Magnesium Glycinate — this form is highly absorbable and does not cause digestive upset. It is a very calming form of magnesium and is helpful for anxiety and stress. It also supports good sleep and muscle recovery.

Magnesium Gluconate - this form is often used for people who are taking medications that interact with magnesium to correct deficiencies. In large doses it can also cause a laxative effect.

Magnesium Threonate — this form is great for enhancing learning and memory. It can be taken in the morning to improve cognitive function. This is the only form that has been shown to cross the blood brain barrier, causing an increase in brain magnesium levels.

Magnesium Malate — this form is good for energy production. It is also gentle on the stomach and helps soothe muscles.

You can supplement with single forms or find brands that combine a few different forms of magnesium into one tablet or powder. My favorite blends are Empirica and Biotics Research — avoid buying this supplement from Amazon, Biotics does not officially sell its products there.

How Much Should I Take?

The magnesium you get from food sources is easily balanced by the kidneys but you want to be careful of overusing supplemental forms. Too much supplemental magnesium can lead to nausea, diarrhea, and even toxicity Follow the recommendations listed on the bottle to know how much to take. I would not recommend exceeding 400 mg of supplemental magnesium per day. Talk with your doctor to figure out what amount is best for you.

Mineral Relationships

The mineral wheel below shows which minerals work synergistically together. If a mineral has an arrow pointing to another mineral, it means that a deficiency of that mineral or interference with its metabolism may be caused by an excess of the mineral from where the arrow originates.

I think its very important to understand that you can’t just take one mineral in isolation because it will affect levels of other minerals it is connected to.

Final Words

While supplemental magnesium can be super helpful for most people, I wouldn’t recommend taking magnesium in isolation long term. Taking one mineral in excess can lower levels of other minerals.

Magnesium, potassium, calcium, sodium, and chloride are all electrolytes that are needed for proper water absorption, cell function, and more. Taking a multi-mineral supplement may be more beneficial once a magnesium deficiency is corrected. I use Biotics Multi-Mins Fe/Cu Free. Again, the best thing to do is talk with your doctor and have them order tests to check your vitamin and mineral status.

I also would caution against focusing on magnesium oxide or citrate as a long-term solution to chronic constipation. While a laxative form can loosen stools and help produce a bowel movement, it is truly a band aid. You need to get to the root cause of why you are constipated in the first place.

Common causes of constipation are low fiber intake, poor hydration, and poor HCl (stomach acid) secretion. Dairy is a constipating food so try taking it out of your diet for 2-3 weeks to see how your body reacts. Increasing levels of progesterone during ovulation can also cause constipation. Try increasing your fiber intake a few weeks before your period. You can also use magnesium to help soften stools in acute situations.

Zen Up Podcast - Living A Healthy Life

I'm so excited to share that I was a guest on the Zen Up Podcast hosted by Susan Kiskis. In this episode, we talk about fad diets, listening to your body, what 'health' means, self care, and all things healthy living.

I'm a huge believer in finding foods that work for you, positive thinking, and the power of appreciation. Be wary of the images you see on social media and advice you hear from friends, family, and self-proclaimed "experts." Listen to your body! 

Hope you enjoy :)  

If you or someone you know is struggling with an eating disorder, know that you are not alone. It is possible to find recovery and you are WORTH IT. Here are some resources and hotlines that can help you take your first step on your recovery journey:

National Eating Disorders Association

The Alliance for Eating Disorders Awareness

The National Association for Males with Eating Disorders

Eat Better, Feel Better Series (Part 2) - A Guide to Hydration

The Eat Better, Feel Better Series is a five part guide to the Foundations of Nutritional Therapy - Digestion, Blood Sugar Regulation, Essential Fatty Acid Balance, Mineral Balance and Hydration.

Each guide will discuss the importance of the foundation and how to optimize each one in order to achieve vibrant health.

Why We Need Water

Water is the most important nutrient in the body. About 60% of the body is made up of water. The volume of our cells and important bodily fluids is mostly water. Every living cell needs water in order to function properly. Our bodies can't store water, so it is essential that we stay hydrated every single day.

The many vital roles of water:

• transports nutrients

• cushions bones and joints

• removes waste

• enables cellular hydration

• improves oxygen delivery to cells

• flushes toxins

• improves cell-to-cell communication

• prevents tissues from sticking

• regulates body temperature

• absorbs shocks to joints and organs

• empowers the body's natural healing process

The Importance of Electrolytes

Electrolytes are minerals that are required for important processes in the body. We need the right balance of electrolytes to properly absorb water, for muscle contraction and nerve function.

There are five major electrolytes that are found in the body - calcium, magnesium, sodium, potassium, and chloride.

Each mineral affects the level of other minerals in the body. For example, our bodies rely on a delicate balance of sodium and potassium. If we eat too many foods that are high in sodium (think processed foods that are seasoned with table salt, which is pure sodium chloride), then the excess sodium can cause deficiencies of potassium and impair many important biological processes. 

The Mineral Wheel shows the interactions between minerals.

Dehydration

Early signs of dehydration include cramps, fatigue, headaches, irritability, and cravings. If you've avoided water for quite some time, more chronic symptoms occur. This includes heartburn, joint pain, back pain, migraines, constipation, and colitis. Simply adding more water to your day is enough to make some of these symptoms disappear.

Hydration and electrolyte balance are connected - remember, water depends on electrolytes for the body to properly absorb it. Dehydration can lead to low levels or an imbalance of electrolytes. You can also flush electrolytes if you drink too much water (more than a gallon a day) or you drink distilled water over a long period of time (distilled water pulls minerals from your body).

Causes of Dehydration

Everyone knows that drinking coffee and other diuretics is dehydrating. But do you know other sneaky ways that dehydration can occur?

Some of these are  well known causes of dehydration but others may not be. It is important to be aware of these instances and to make sure you drink your water!

• not drinking enough water throughout the day

• consuming diuretics (tea, coffee, soda) and not enough water to counter them

• fluid loss from exercise, urinating, bowel movements, or sweating

• sickness that causes fluid loss from high fever, sweating, diarrhea, vomiting,

• taking certain medications and antibiotics

• poor function and absorption in the GI tract - most of the water you drink is absorbed through the GI tract via osmosis

Filtration Systems

Not all water is created equal.Depending on where you live, tap water is filled with heavy metals, chemicals, carcinogens, food additives, waste products, agricultural runoff... I could go on. It's actually terrifying. Check out the Environmental Working Group for more information on water and up to date information on current environmental issues.

To avoid consuming these toxic materials, make sure you're using a filtration system for your drinking and cooking water. If you want to take it a step further, you can even use filters for your shower head to avoid getting those chemicals on your skin and breathing them in.

Berkey

This high-quality gravity filtration system is a bit expensive initially, but you replace the filters every 2-3 years and it's a solid investment for super clean water. They also have shower filters and a travel bottle for filtration on the go.

Multipure

These carbon block filters can be installed under the sink or right on the countertop. There are several systems you can choose based on your needs.

EveryDrop

This company has ice and water refrigerator filters. They are more affordable filters but they don't remove nearly as much as the other filters. Still, it's a good idea to remove as much as you can!

Brita

These filters are accessible and affordable, but also don't remove much compared to the other filters. I've used this filter for years but replacing filters became expensive.

Soma

This plant based filter pitcher uses BPA-free plastic and a sustainably sourced wood handle. The company donates to charity for every filter purchased. I would still recommend a higher quality filter, but this one is more sustainable than the Brita.

Sources of Water

There are several sources of water that are available on the market. Here are a few that are worth mentioning:

Spring water

This can be a great source of water as long as the spring itself is not contaminated. This website can help you locate your nearest spring, however be aware that not all springs have fresh, safe drinking water

Mineral water

If you're looking to increase your mineral consumption then this is the perfect source! Mineral water is full of trace minerals that the body needs for biological processes

Distilled water

On the other hand, distilled water is completely void of any minerals. While it is okay to drink this once in a while, I wouldn't recommend making it a daily habit. Regularly drinking distilled water can pull minerals from your body and over time lead to deficiencies

Bottled water

This source is controversial in many ways. There is evidence that the water in plastic bottles pulls chemicals out of the plastic itself which when consumed can be irritating to the body. Some companies also use water sources that aren't the highest quality. While it is a good idea to avoid plastic water bottles as often as you can (reducing plastic waste + your exposure to chemicals like BPA), don't avoid them to the point of risking dehydration. If you can, travel with a reusable stainless steel or BPA free bottle

Alkaline water

This is another good source of drinking water. Just be careful not to drink too much close to or after meals as the alkaline water will dilute stomach acid, which makes it harder for the digestive system to break down food 

Reusable Bottles

These are some of my favorite brands of reusable bottles. I literally take them with me everywhere.

Healthy Human

Klean Kanteen

Hydro Flask

How Much Water Should I Drink?

Okay so now you know all about water, but how exactly do you stay hydrated throughout the day?

First, make sure you know how much water you should aim to consume a day. You can calculate this by dividing your body weight (in pounds) by two. The resulting number is the number of ounces you should aim to drink a day. For every diuretic you consume, add about 12-16 ounces more.

*Don't drink more than 1 gallon of water a day - this is very dehydrating and actually flushes out electrolytes in the body 

Action Steps

• Start with big glass of water first thing in the morning, before coffee or food!

• Take small sips throughout the day - don't chug (especially around meal time)

• Add a pinch of high quality sea salt to your water in the morning or after a hard workout - read this post to learn why this is helpful

• Take a reusable bottle with you in the car, while traveling, while going on hikes, anywhere! Fill up a reusable bottle or two in the morning to take with you to work or long days away from home so you have water all day

• Add strawberry, cucumber, lemon, lime, mint, or berries for a refreshing twist on plain old water

• Use a water bottle lid that you don't have to open every time you drink - this makes sipping throughout the day much easier

• Be mindful of the amount of diuretics you consume each day. Drink a water after having a coffee, tea, or soda

Final Words

Water is vital to optimal health. Investing in a quality filtration system ensures you're cutting down on the toxic load your body processes, is great for the environment, and saves you money over time. I recommend finding a high quality reusable stainless steel, glass, or BPA free plastic bottle that you can take with you anywhere to help you stay hydrated and cut down on plastic use. 

Eat Better, Feel Better Series (Part 1) - A Guide to Healthy Fats

The Eat Better, Feel Better Series is a five part guide to the Foundations of Nutritional Therapy - Digestion, Blood Sugar Regulation, Essential Fatty Acid Balance, Mineral Balance and Hydration.

Each guide will discuss the importance of the foundation and how to optimize each one in order to achieve vibrant health.

Why We Need Fat

Fat is good for us! For several decades, scientists promoted the low-fat diet based on flawed, outdated research that falsely claims consuming saturated fat causes heart disease. We now know that this is not true and that following a low- or no-fat diet is detrimental to our health. Consuming different types of quality fats is crucial to our overall health and well-being.

Here are just a few roles of fat in the body:

• Makes our food taste good!

• Aids in the absorption of vitamins A, D, E and K

• Provides a source of lasting energy

• Acts as building blocks for cell membranes

• Aids in the production of hormones

• Aids in the production of anti-inflammatory & inflammatory prostaglandins that allow the body to heal

• Helps build bile that is required to break down fat during digestion

• Increases satiety

Classifications of Fats

The degree of saturation is determined by the structure of the fatty acid molecules that make up each fat. All fats are a specific combination of saturated, monounsaturated and polyunsaturated fatty acids - the classification of a fat is based on which fatty acid makes up the highest percentage. 

---

Saturated Fats

Highly stable, so they do not go rancid easily

Solid or semi-solid at room temperature

Non-essential fatty acids - the body can make these

Safe to cook with at higher heats

Found in - animal fats and tropical oils

---

Monounsaturated Fats

Relatively stable, so they do not go rancid easily

Liquid at room temperature and solid when refrigerated

Non-essential fatty acids - the body can make these

Safe to cook with at low heat

Found in - olive oil, nuts (cashew, peanut, almond, pecan) and avocados

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Polyunsaturated Fats

Relatively unstable, so they go rancid easily

Easily damaged by heat, light, and oxygen

Require refrigeration

Essential fatty acids - the body cannot make these:

• Linoleic Acid (Omega-6)

• Alpha-linolenic Acid (Omega-3)

NEVER safe to cook with

Found in - flax, nuts, seeds, and fish oil

---

Clarifying Saturated Fats

In the past, scientists incorrectly linked saturated fats to the rise in heart disease. We now know that this correlation is false and that studies have proved otherwise. Here is an excerpt from Fats: Safer Choices for Your Frying Pan and Your Health by Caroline Barringer, NTP that explains the flawed research and what scientists have actually discovered about saturated fat:

"Saturated fats have been unfairly attacked since the medical and scientific so-called “experts” falsely linked the dietary intake of saturated fat and cholesterol to the increased incidence of heart disease. The study supporting this saturated fat scare, known as the “Lipid Hypothesis”, was proposed in the 1950’s by American Physiologist, Dr. Ancel Keys. The fats used in this study were hydrogenated, processed fats, known to be extremely irritating to the body, particularly the vascular system. Cholesterol acts as a healing agent to repair and protect the arteries and veins. Therefore, the more irritation, the more cholesterol will mobilize to save the day! Research now shows us that dietary cholesterol intake has VERY LITTLE to do with over all cholesterol levels, so this part of the theory was off target as well. Today, the Lipid Hypothesis continues to be promoted by most medical professionals and pharmaceutical companies, as well as the modern food processing giants, who profit from such flawed research. Saturated fatty acids from healthy sources nourish the vascular system, enhance immune function, protect the liver from certain toxins (including alcohol), aid in calcium absorption, and increase cellular membrane integrity. Keep in mind that heart disease was considered a rare condition before the 1920’s, but spiked dramatically from 1910 to 1970 as Americans began consuming less saturated animal fats and increasing amounts of vegetable fats in the form of margarine, shortening and adulterated, refined oils of all types. Our not-so-distant ancestors consumed healthy sources of saturated fats each and every day with no adverse health effects whatsoever!"

Saturated fats are an important source of dietary fat. Since saturated fats are highly stable, they do not oxidize easily and are the healthiest fats to cook with at high temperatures. A little goes a long way! You don't need to eat large amounts to gain the nutritional benefits provided by these fats.

Essential Fatty Acid Balance

Essential fatty acid balance is one of the five Foundations of Nutritional Therapy.

There are two polyunsaturated fats that are ESSENTIAL to the body, meaning the body can't make these fatty acids on its own and need to be obtained from the food we eat. Essential fatty acids (EFAs) are required for important biological processes in the body such as regulating the cell's communication system, maintaining homeostasis, and controlling anti-inflammatory function. 

            Linoleic Acid (LA) - Omega-6

            Alpha-linolenic Acid (ALA) - Omega-3

 Sources of Omega-3 fatty acids:

• Flax seeds

• Fish oil

• Salmon

• Chia seeds

• Walnuts

Sources of Omega-6 fatty acids:

• Pumpkin seeds

• Hemp seeds, hemp seed oil

• Black currant seed

• Evening primrose oil

• Borage oil

For optimal health, the ratio of omega-6 to omega-3 fatty acids

should be around 1:1

 When this ratio starts to shift too far in either direction, the body has a hard time carrying out vital processes where both essential fatty acids are needed in balance. Only small amounts of omega-3 and omega-6 are actually needed for optimal health.  For example, you can use a teaspoon each of an omega-3 oil + an omega-6 oil in a homemade dressing. Just make sure you always keep the ratio 1:1.

If you're following the Standard American Diet, the ratio of EFAs is most likely out of balance, leaning towards high omega-6 and not enough omega-3. Diets high in omega-6 fatty acids lead to inflammation that over time can cause chronic systemic inflammation in the body and can lead to disease.

Deficiencies in omega-3 fatty acids occur when:

• Consuming industrialized meats - grain-fed meats are extremely low in Omega-3 fatty acids while grass-fed meat is super abundant in Omega-3

• Consuming or cooking with adulterated fats (hydrogenated oils, partially-hydrogenated oils, highly processed vegetable oils, fried fats, and trans fats)

• Eating too many processed foods - these foods usually contain the above mentioned adulterated omega-6 fats that are toxic and cause inflammation in the body

• Not eating enough foods containing omega-3s to keep the 1:1 ratio if your diet is heavy in omega-6 fatty acids

To keep the ratio in balance, eat a variety of nutrient-dense, whole food sources that contain both omega-3 and omega-6 fatty acids. When possible, eat grass-fed, pasture raised animal products that are naturally high in omega-3. 

Extraction Processes

Our body needs several types of fats to stay healthy, but there are ways of processing fats that can actually alter its chemical structure. Many people focus on the source of certain fats as an issue, but it is actually the extraction process that causes these fats to oxidize, turning rancid. Fats and oils are extremely sensitive to light, oxygen and heat. Exposure to these elements cause structural changes that negatively impact the health of the human body.

If you see any of these words on a food label, is best to avoid it.  Hydrogenation and other extraction methods actually change the molecular structure of the fatty acid and requires toxic solvents to draw out the oils.

These extraction processes create fats that are toxic to the body and cause inflammation:

• Hydrogenated

• Partially-Hydrogenated

• Refined

For safer extraction processes that preserve the fatty acid profile and keep the fat safe to consume, look for these words on a food label:

• Cold-Pressed

• Unrefined

• Extra-Virgin

• Solvent-free / hexane-free

• Organic

 Other things to consider when shopping for fats + oils:

• Only buy Polyunsaturated and Monounsaturated oils that have been bottled in opaque glass or plastic bottles. *The oils bottled in clear, plastic containers have most likely oxidized and gone rancid*

• The most unstable oils should be kept refrigerated to prolong the shelf-life and keep the fatty acids from oxidizing - once opened, you should aim to use the oils within 6 months

• Animal fats should be organic, grass-fed pastured animal sources. Why? Opting for higher quality animal fats means that there are no added hormones, antibiotics, or other harmful substances that are irritating to the human body.

Fats to Avoid

Certain fats are very harmful to the body and should almost never be consumed. Obviously there are going to be situations where we can't avoid them in our food, and that is okay. This is not about perfection, it's about understanding how these fats negatively impact our body and choosing to eat fats that promote health and vitality.

• Canola (rapeseed) oil

• Cottonseed oil

• Corn oil

• Soybean oil

• Sunflower oil

• Safflower oil

• Trans fats

We've been told for years that canola oil is healthy for us - it is not. To learn more about the extraction process, read this article. Need more convincing? Read this article by Dr. Axe. 

Fats to Cook With

Cooking with fats is a great way to ensure you're absorbing vitamins and it makes your food taste good! It is very important you know which fats to cook with. When you heat a fat past its smoke point, it will oxidize and go rancid. Certain fats can be used at high, medium, and low temperatures.

SAFEST

Type of Cooking: Grilling, baking, frying, roasting

• Coconut oil

• Ghee (clarified butter)

• Lard

• Chicken, duck, and goose fat

• Beef and lamb tallow

• Red palm oil (sustainably sourced)

SAFER

Type of Cooking: low to medium heat simmering or sautéing, stir-frying

• Unfiltered olive oil

• Raw butter

• Avocado oil

• Sesame oil (use occasionally)

UNSAFE

These fats should never be heated

• Flax oil

• Corn oil

• Hemp oil

• Grapeseed oil

• Evening Primrose oil (consume in small amounts)

• Borage oil (consume in small amounts)

• Pumpkin oil

• Pine nut oil

You can use these fats in salad dressings, drizzled over soup or toast, or taken directly from the bottle with a spoon. 

Why It Matters

Having the correct balance of Essential Fatty Acids is key to building a strong, healthy body. Deficiencies can lead to issues with the immune system, musculoskeletal system, the endocrine system, and allergies. Chronic inflammation is at the root of most diseases. Essential fatty acids provide the building blocks that the body needs to be able to deal with inflammation and promote healing in the body.

Eating high quality, properly extracted fats will cost you a little more money. But the cost of consuming rancid, toxic fats and products over time is even greater, to both your health and your wallet. There are many places that offer high quality meats, seafood, and oils at reasonable prices.

Costco

Thrive Market

Trader Joe's

Aldi

Brandless

Action Steps:

Include a wide variety of healthy fats from quality sources to get all of the wonderful nutrients needed to build a healthy mind and body. Experiment with different saturated, monounsaturated, and polyunsaturated fats. The more diversity the better!

Transitioning From a Low-Fat Diet

If you've been following a low- or no-fat diet for several years, start SLOW when adding fats back into your diet. Include fats that are easy to digest such as coconut oil, MCT oil or olive oil.

It's also important that you are digesting the fats you are eating. Here are some foods that support healthy fat digestion:

• Beets - contain manganese and folate to support gallbladder function

• Dandelion - enhances bile flow and liver function

• Lemons - enhance overall digestion and bile flow

• Artichokes - increase bile production

Final Words

Dietary fat is a controversial topic in the health and wellness world. Research shows that eating fat does not make you fat, it does quite the opposite. Eating a wide variety of healthy fats promotes good overall health.

For thousands of years, our ancestors thrived on saturated fats and properly raised animal products that have just recently become demonized by certain organizations. These organizations, who happen to pay for the studies that "prove" certain fats are bad for you, are profiting from the sales of vegetable oils that they recommend we consume instead. Do some research. A great resource that deconstructs the current myths around dietary fat is The Big Fat Surprise by Nina Teicholz. If reading a book isn't your style, this article does a great job at summarizing some of the points the book explores.

Take this knowledge and use it to make your own decisions. You only need a small amount of fat at each meal. A little goes a long way. Try different types of fats and take note of how they make you feel. Do you feel energized? Full? Satisfied with your meal? Is your digestive system happy?

Listen to your body and make choices based on what it is telling you! 

The Truth About Salt

 Despite what we've been told, salt (unrefined, natural salt) is actually good for you! 

Salt + Hypertension

For several decades, the we've been told that salt causes high blood pressure and heart disease. Based on population observations and weak scientific evidence, the government created policies vilifying salt and warning us to lower our consumption to avoid heart disease.

Here is a timeline published in the Scientific American written by Melinda Moyer that shows where the fear of salt came from: 

In 1904 French doctors reported that six of their subjects who had high blood pressure (a known risk factor for heart disease) were salt fiendsIn the 1970s, Brookhaven National Laboratory's Lewis Dahl claimed that he had "unequivocal" evidence that salt causes hypertension: he induced high blood pressure in rats by feeding them the human equivalent of 500 grams of sodium a day. (Today the average American consumes 3.4 grams of sodium, or 8.5 grams of salt, a day)Dahl also discovered population trends that continue to be cited as strong evidence of a link between salt intake and high blood pressure. People living in countries with a high salt consumption—such as Japan—also tend to have high blood pressure and more strokes

 Sounds convincing, right?

In the last 25 years, study after study has failed to prove any benefits of a low-salt diet and a some have even showed the complete opposite is true. 

Debunking the Salt Myth

 In 1988, scientists published a large study called Intersalt that disproved the myth that salt causes hypertension. It compared sodium intake with blood pressure in subjects from 52 international research centers and found no relationship between sodium intake and the prevalence of hypertension. In fact, the population that ate the most salt (about 14 grams/day) had a lower median blood pressure than the population that ate the least amount of salt (about 7.2 grams a day.)

In 2003, a Cochrane review of 57 short-term salt reduction trials concluded that there is little evidence for long term benefit of reducing salt intake.

In 2011, a study by JAMA concluded "systolic blood pressure, but not diastolic pressure, changes over time aligned with change in sodium excretion, but this association did NOT translate into a higher risk of hypertension or cardiovascular disease complications. Lower sodium excretion was associated with higher cardiovascular disease mortality."

In this study, researchers followed 3,681 middle-aged healthy Europeans for eight years.  Participants were divided into three groups - low salt, moderate salt, and high salt consumption. Researchers tracked mortality rates for each group. Here are the results:

• 50 people died in the low-salt group

• 24 people died in the moderate salt group

• 10 people died in the high-salt group

The risk of heart disease was 56% higher for the low-salt group compared to the high-salt group.

We are all bio-individual humans and salt can affect us each in different ways. Sometimes salt may not be beneficial for someone. But these studies, and several others, show that there is no clear correlation between salt consumption and hypertension - it is only a myth that has been perpetuated for decades based on faulty evidence. 

The Benefits of Salt

Unrefined, natural salt is an amazing addition to a diet filled with nutrient-dense, whole foods. It is an essential nutrient that provides trace minerals needed in many biological processes in the body. The main electrolytes that are found in unrefined salt are sodium, potassium, chloride, calcium, and magnesium.

Here are some of the vital roles of the electrolytes in the body:

• proper hydration - especially after sweating, frequent urination, or vomiting

• regulate the carrying of nutrients in and out of the cells

• maintaining pH balance in the blood

• a vital component of lymphatic fluid and extracellular fluid

• serve as cofactors needed for optimal enzyme activity

• allow proper nerve and muscle function

• support adrenal gland function that is responsible for mineral balancing

• proper brain and muscle communication

• promote bone + teeth health

The Type of Salt Matters

Not all salts are created equal.

Table salt is about 98% sodium chloride and a 2% mixture of anti-caking chemicals, iodine, stabilizing agent, and aluminum. It is extremely processed - natural sea salt is  heated to extreme temperatures, which ultimately changes the chemical structure and destroys any nutritional value.

Using table salt puts you at risk of over consuming sodium chloride, which can throw off the precious sodium / potassium balance in the body, raise blood pressure, and can cause the body to retain fluids. Most table salt is iodized which can also put you at risk of over consuming iodine. Over time, this can lead to thyroid issues and an imbalance of hormones.

A note on iodine. Iodized salt has been promoted as being a great source of iodine. However, the iodine found in iodized salt is not fully bio-available, meaning your body can't absorb it very easily. You can get iodine from many other natural food sources including seaweed (the best!), cod, yogurt, shrimp, egg, canned tuna, and dried prunes. Adding a salt and seaweed flake blend to your food is an easy way to get the necessary minerals and iodine the body needs. I use and recommend Maine Coast Sea Seasonings.

Unrefined, natural salt is loaded with trace minerals and is essential to human life. High quality salt can be sourced from all over the world and has been mined and consumed since prehistoric times.

There are several varieties of salt based on the body of water that the salt is derived from. Each type has a slightly different composition and balance of minerals. 

Pink Himalayan Sea Salt

This salt is a translucent pink and contains all of the 84 elements found in the body.High quality brands include The Spice Lab, Thrive Market, Evolution Salt Co, and HimalaSalt. 

Sea Salt

Celtic Sea Salt is light grey in color and is harvested from coastal regions in Europe using traditional harvesting methods.You can also use Hawaiian salt, flake salt, or Italian sea salt. However, these options are a bit pricier and don't have as high of a mineral content as the salts previously listed.

Redmond Real Salt is harvested from an ancient deposit near Redmond, Utah. It also has a high mineral content and is unrefined. 

How to Use Unrefined Salt

• Right after you wake up, drink a glass of water with a pinch of sea salt in it. This will help hydrate you first thing in the morning. If you drink around a gallon of water each day, consider adding in a pinch or two of sea salt. Drinking too much water can actually dehydrate you as it flushes the electrolytes and minerals out of your system through the kidneys - the salt will help combat this

• Add salt and black pepper while cooking your food (the pepper aids in the absorption of certain nutrients!)

• Add a pinch of salt into your smoothie after a tough workout to help replenish electrolytes

• Add a real, high quality Himalayan salt lamp to your bedroom or office. Salt lamps are thought to help purify the air of pollutants. They also release negative ions that can help reduce anxiety and promote sleep. Read this article to learn what to look for in a real Himalayan salt lamp

 Listen to your body! If you're craving salt, consume it. Salt freely to your taste. Once you finish a container of one salt, try another type. It's good to rotate through salts from different areas so you can benefit from the different mineral compositions that are unique to each salt.

*If you have hypertension or kidney disease, it's important to talk with your doctor before increasing your salt consumption.