Feeling Tired, Moody, or Just Off? 🤔

Feeling tired, moody, or off? 🤔

Read this ⬇️ for 5 common nutrient deficiencies and how they show up.

Modern food systems, lifestyle habits, and even stress can deplete nutrients from our bodies.

Plus, things like gut health or medications can interfere with how we absorb the nutrients we eat.

For example:

✨Magnesium

Magnesium is known as the ‘great relaxer,’ but nearly 50% of people don’t get enough.

Low magnesium can contribute to muscle cramps, anxiety, or restless nights.

✨ Vitamin B12

Needed for energy and brain health, those following a vegan diet or with gut health issues are at risk of low levels.

Low vitamin B12 can contribute to fatigue, numbness, or memory problems.

✨ Iron

Iron carries oxygen through your blood. It can be depleted by heavy or frequent periods.

Low iron can cause anemia, leaving you pale, tired, or short of breath.

✨Vitamin D

Although your body can synthesize vitamin D when exposed to sunshine ☀️, low levels are common.

Low vitamin D can contribute to thinning bones, compromised immune function, and low mood.

✨Zinc

Zinc is needed for immune health and wound healing.

Low zinc can show up as frequent colds, slow healing, or even changes in taste or smell.

So, what’s next?

These are just a few examples of how nutrient deficiencies can impact your health. But everyone’s needs are different.

That’s why we take a personalized approach 🙌🏽

With advanced labs and individualized guidance, we help uncover what’s missing so you can feel your best.

Ready to get started? Schedule a new patient visit with Dr. Cantrell!

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 Getting Enough Magnesium?

💥 Only 48% of Americans consume the recommended amount of magnesium, but it’s essential for:

✔️ Healthy blood pressure

✔️ Stress management

✔️ Better sleep

Low magnesium can also up your risk for heart disease, diabetes, and migraines 😬

Here are some magnesium-packed meal ideas:

⭐️ Power Snack: pumpkin seeds + almonds + chocolate + banana

⭐️ Salmon Dinner: Salmon + brown rice + spinach + avocado

⭐️ Veggie Bowl: Black beans + sweet potato + cashews + avocado

It’s hard to get the recommended 320 mg for women and 420 mg for men with processed foods but easy with healthy, whole foods!

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?

How to Tackle Inflammation

Want to lower your cardiovascular risk?

Start by tackling inflammation.

Because even though we all hear a lot about managing blood pressure and cholesterol, in functional medicine we dig deeper for the root cause.

One of those potential causes is often a low-grade and chronic inflammation—also known as “inflamm-aging.”

🩺 Research shows that this type of inflammation can trigger the formation of atherosclerotic plaques, which are responsible for heart attacks and strokes.

Aside from increased blood pressure, some other signs of chronic inflammation can be:

💥 Joint stiffness

💥 Muscle aches

💥 Skin rashes

💥 Autoimmunity

💥 Brain fog

💥 Anxiety or depression

I don’t recommend self-diagnosis (what you actually have is probably a lot less scary than what you think!).

The best way to address your health and root-causes that might put you at risk for a heart attack, stroke, or other chronic disease is to work with a qualified practitioner.

When we work with our clients, we create individualized protocols to:

✔️ Optimize your diet with anti-inflammatory foods like colorful fruits, veggies, and healthy fats

✔️ Find enjoyable daily movement

✔️ Customize supplements to save money and maximize impact

✔️ Relieve stress in ways that work best for you

✔️ Address specific risks based on your history, conditions, and labs

If any of this is resonating with you, comment “next steps!” and we’ll send you info on getting started with our practice.

❤️ You’ve got this—and we’re here to support you in optimizing your health every step of the way.