“Is This a Good Supplement?”

“Is this a good supplement?”

If I could have a dollar for every time I’ve heard that one…💸

Seriously, so many people come to me with a bag of supplements they’ve accumulated because their best friend, aunt, or favorite podcast host recommended them. 🙃

Most are a waste of money.

This post isn’t to sell you supplements or to recommend anything specific. (We reserve that service for our clients.)

What this post IS for is to educate you on supplement quality and what to look for on labels.

1️⃣Look for third-party certifications.

Check for labels like NSF Certified or USP Verified, which ensure the product has been tested for purity and potency. These certifications mean what’s on the label is actually in the bottle—something you cannot always count on with all supplements!

2️⃣ Choose bioavailable forms.

Every vitamin and mineral has specific forms listed on the label. The better forms are easier for your body to absorb and use.

✨For vitamin B12, look for methylcobalamin (not cyanocobalamin).

✨For folate, look for methylfolate (rather than the synthetic folic acid).

✨Chelated minerals (like magnesium glycinate) are typically better absorbed than mineral salts.

3️⃣ Avoid fillers, dyes, and additives.

The shorter the list of “other ingredients” the better.

But most important?

Just because a supplement helped your friend or neighbor does not mean it will help you.

Your nutrient needs are unique to you.

👉🏽 We can help you figure out what your body truly needs and create a tailored plan that delivers the most benefits with the fewest pills.

Schedule an initial visit with Dr. Cantrell to get started with your personalized healthcare protocol! 🔗

#elementnatmed #supplements #naturalmedicine #functionalmedicine #plantbasedsupplements #customhealthcare #naturopath #naturopathicmedicine

HIIT it! :)

New research shows women can benefit in a big way from as little as 3 minutes of high-intensity exercise a day ⬇️

Think activities like: ✨Running up the stairs ✨ Racing to catch a bus ✨Quickly carrying groceries up the stairs

The study analyzed data from thousands of men and women aged 40-69. Participants wore accelerometers for a week to measure daily activity (more reliable than surveys), and then researchers tracked their heart health for more than 8 years.

Results showed:

▪️ Short bursts of movement (even 20-30 seconds) throughout the day added up to big benefits

▪️ Women who performed a total of about 3 minutes of these activities per day had a lower risk of heart attack, heart failure, and other cardiovascular events.

▪️ The benefits were less significant in men.

(PMID: 39467622)

Why does this work?

High-intensity exercise stresses the heart just enough to trigger healthy adaptations ❤️

Here are some ways to get 30-second bursts of activity:

💥 Fast jumping jacks

💥 Run in place with high knees

💥 Race up and down the stairs

💥 Plyometric jumps (up and down on a box or step)

Moving our bodies is so important for overall health. We always encourage our patients to find ways to move that bring them joy. It’s exciting to see research confirm that even small efforts yield big results—without long hours at the gym!

What’s your favorite way to move? Share below!

Are You Making These Heart Health Mistakes?

Sometimes what seems healthy might not be helping. Here are 3 common heart health mistakes:

1️⃣ Only Doing Cardio

Cardio is great, but mix it up! Strength training boosts blood sugar control, and high-intensity bursts are linked to better heart health.

2️⃣ Low-Fat Diet

Low-fat diets aren’t the answer. Healthy fats (like avocado and olive oil) fight inflammation and support cholesterol levels. Plus, “low-fat” foods are often packed with extra sugar.

3️⃣ Stressing Out

Stress is not a badge of honor. It triggers cortisol release and can raise blood pressure over time.

Want better ways to support heart health?

✨ Mix up your workouts with strength, cardio, and HIIT

✨ Add heart-loving fats like avocado and salmon

✨ Find ways to de-stress and prioritize sleep

How do you support your heart health?

Your Nervous system is BEGGING for these nutrients!

A regulated nervous system is essential for sleep, mood, hormones, metabolism, gut health, and more.

But your nervous system cannot stay regulated without nutrition—and especially these 3 key nutrients:

1️⃣Magnesium

Magnesium is a cofactor needed to synthesize several neurotransmitters, including serotonin and GABA. It also has a calming effect on the nerves and muscles throughout the body. Good food sources are leafy greens, nuts, seeds, and chocolate!

2️⃣B Vitamins

Vitamin B6 supports production of serotonin, and vitamin B12 is needed to support the protective covering around nerve cells. Other B vitamins participate in energy metabolism, providing essential energy for nerve cells. Good food sources are animal products and fortified foods.

3️⃣Choline

Choline is a building block for acetylcholine—the primary chemical messenger of the parasympathetic nervous system. The most common food source of choline is egg yolks. Liver is another excellent source!

Think about the foods you eat on a daily basis, and check your supplements to see if you are fueling your nervous system.

As always, if you want more support, visit our website to schedule an appointment! 🌱

#elementsnatmed #naturalmedicine #nervoussystem #nervoussystemsupport #nutrients #colga

Signs of a Dysregulated Nervous System

Which of these can you relate to:

💥 Constantly overwhelmed

💥 Easily irritated or on edge

💥 Anxious for no reason

💥 Feeling “wired but tired”

💥 Overly sensitive to noises or smells

💥 Muscle tension or pain

💥 Indigestion or other gut troubles

While there may be different root causes for each person, all of these can be signs of a dysregulated nervous system.

What does that mean?

It means that your nervous system is stuck in a state of overdrive.

It might be caused by ongoing stress, past trauma, or pushing your body too hard for too long.

One way to think of this is that your body is in a perpetual state of “fight or flight” driven by the sympathetic nervous system—and has trouble settling into the “rest and digest” state of the parasympathetic.

Having a dysregulated nervous system is not a diagnosis.

There are no medications to take.

It is merely an underlying pattern that can be helpful to recognize so that you can take proactive steps to support a healthier nervous system response.

Over the next few weeks, I’ll be sharing some of the ways I help my clients regulate their nervous system—through foods, nutrients, intentional rest, and everyday habits.

What questions do you have about nervous system regulation? Let me know in the comments ⤵️