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Omega-3: Research Indicates Many Benefits

By |2024-03-20T10:01:53-05:00March 21st, 2024|General|

by Mila McManus, MD

There has been significant research demonstrating the value of omega-3 fatty acids but several new studies reveal many other benefits!

There has been significant research demonstrating the value of omega-3 fatty acids for cardiovascular benefits, and several new studies reveal many other benefits as well! It should be no surprise since omega-3 fatty acids are anti-inflammatory.

Brain Function: Learning, Memory, Behavior, Anti-Aging[1]

Nutrition Neuroscience presented a systematic review and meta-analysis of the effects of omega-3 fatty acids on brain-derived neurotrophic factor (aka BDNF). BDNF is a protein in the brain and nerves that preserves nerve cells as well as encourages the growth of new nerves.  The growth of new nerve cells in the brain is called “neuroplasticity”, or “brain plasticity”.  This refers to the brain’s ability to heal and direct activity over new pathways. BDNF supports brain function as we age, as well as plays an important role in learning, memory, and behavior at all ages.

Migraine Headaches[2]

Advances in Nutrition posted a review of a meta-analysis of 6,616 participants treated over 18 weeks showed high dose omega-3 fatty acids EPA/DHA outperformed existing pharmaceutical drugs in reducing the frequency and severity of migraine headaches.

Reduced Risk for Autoimmune Disease[3]

The randomized VITAL trial reported that among 21,592 participants who agreed to be followed for an additional 2 years after discontinuation of the trial, found that the benefits of daily marine omega-3 fatty acids remained statistically significant even two years after taking it to protect against autoimmune disease. Both Vitamin D and Omega-3’s were found to be protective while being taken, but the Omega-3 benefit continued to be prevalent even two years after supplementation was discontinued.

Ideal dietary sources for Omega 3 fatty acids, which can be difficult to get in the standard American diet (aka SAD), include fatty fish such as mackerel, anchovies, herring, sardines, rainbow trout, and salmon. Flaxseed, chia seed, and walnuts are also rich sources. Supplemental krill or cod liver oil are also excellent sources.  A note–farmed salmon is extremely toxic, so be mindful about eating wild Pacific Salmon only!

Talk to your medical provider to determine if Omega-3 supplementation is right for you and to ensure the appropriate dose and type of supplementation for you.

Reduce inflammation. Be Well.

[1] Ziaei, S., et. al., A systematic review and meta-analysis of the omega-3 fatty acids effects on brain-derived neurotrophic factor (BDNF). Nutrition Neuroscience, August 17, 2023. Doi: 10.1080/1028415X.2023.2245996.

[2] Tseng, P.-T., et.al., High dosage omega-3 fatty acids outperform existing pharmacological options for migraine prophylaxis: A network meta-analysis. Advances in Nutrition, August 8, 2023. Doi.org/10.1016/j.advnut.2023.100163.

 [3] Osterweil, Neil. Preventing autoimmune disease: New findings on vitamin D,o Omega-3 supplements. Medscape Medical News. February 7, 2024.

Recognizing a Good Supplement

By |2024-02-20T08:21:30-05:00February 28th, 2024|Articles, General|

by Mila McManus, MD

Supplements are not all created equal! On Amazon, 1 out of every 2 sold is counterfeit. Identifying quality supplements is quite complex.

Supplements are not all created equal! Natural products and supplement choices have exploded as Americans search for the next magic bullet for good health and longevity. On Amazon, 1 out of every 2 supplements sold is counterfeit.  More recently, the FDA threatened legal action against Amazon for selling male energy supplements that contained undeclared quantities of Cialis and Viagra in them.[1] Frankly, identifying quality supplements is quite complex. In this article, I will attempt to point out many of the variables I’ve discovered over the years in my efforts to ensure the best quality, potency, purity, and production standards.

First, generally speaking, you DO get what you pay for with regard to supplements, and there are also expensive well-known brands that should be avoided.  Still, if you are faced with making a decision when purchasing a supplement with no one to offer guidance, choose the more expensive and avoid the cheapest, generic supplements.

Second, carefully scrutinize the ‘other’ and ‘inactive’ ingredients on the labels and choose those with the fewest number of them. Binders, colors, coatings, sweeteners, and fillers are often potential allergens (e.g., yeast, gluten, corn, soy) or known carcinogens (e.g., food colors, talc, dyes, artificial sweeteners). Some harmless ones include silicon dioxide, cellulose, and citric acid.

Third, look for third-party tested supplements to ensure quality control and purity. One study of 55 different brands of vitamin D showed that the actual amount of vitamin D per dose varied from 9 to 146% of what the labels listed.  Several years ago, Consumer Labs studied numerous brands of multivitamins and nearly half of them didn’t have in the bottles what the bottles listed were in the bottles.[3]  Higher-end, reputable supplement manufacturers use the best raw materials, create formulations based on solid scientific data, and use third-party testing to ensure quality and purity of their products.  These factors command a higher price.

Fourth, be aware that common contaminants found in vitamins and supplements include mold, pesticides, and heavy metals such as lead, arsenic, and mercury.  You won’t see that listed on the label!   While USP, GMP, and NPA are common quality seals on supplements that suggest it has met at least some minimum quality standards, it does not necessarily ensure top quality. There are many top quality supplements without these seals.  Remember, supplements are not very regulated. So who are you going to trust?

Fifth, the amount of active ingredients varies widely across supplements.  A supplement may appear great because of numerous healthy ingredients listed, such as CoQ10, turmeric, spirulina, chlorella, ginger, fruits, and vegetables, but they may be insignificant amounts that aren’t doing much good, if at all.  It’s also noteworthy that the RDA (recommended daily allowance) is often very suboptimal.  For instance, the RDA for vitamin C may be enough to prevent scurvy, but it’s hardly an optimal amount to support immune function, alleviate seasonal allergies, and neutralize the onslaught of free radicals and chemicals to which we are exposed on a daily basis.

Sixth, when looking at nutrient labels on vitamin and mineral supplements, it’s important to know the difference between their forms. You’ll notice, for example, that there are several forms of magnesium.  Magnesium glycinate, magnesium oxide, magnesium citrate, and magnesium malate are all different chelated forms of magnesium.  If your magnesium supplement is magnesium oxide, it’s nothing more than a good laxative. You aren’t absorbing that magnesium for its internal benefits.  Calcium is another good example.  Calcium carbonate is very inexpensive and also not well absorbed.  If this is the form in your multivitamin, it’s time to find a better one.

Seventh, it seems intuitive that taking a ‘natural whole food’ supplement would be better than a synthetic form; however, that’s often not the case. A supplement claiming to have nothing but fruits and vegetables in it may be contaminated with pesticides, and it’s also difficult to get optimal doses of nutrients from fruits and vegetables.  Sure, it’s obviously important to eat your fruits and vegetables, but these days our bodies require much more than those can provide.  This is mainly due to depletion of nutrients available in soil, and increased toxins in the environment.   Another reason that whole food based supplements may not be ideal for some is the yeast content.  Yeast is a common allergen that could be affecting you without you realizing it.

Eighth, popularity does not mean quality. For instance, Centrum® is one of the most popular brands of multivitamin, however, it contains corn and soy (highly allergenic and genetically modified), 3 food dyes including red dye #40, Talc (yes, baby powder, and has been linked to cancer), and contains the cheapest and least absorbable minerals, namely calcium carbonate and magnesium oxide.

Ninth, there are synthetic and natural forms of many vitamins.  Remember that synthetic means it has been man made through chemical synthesis. While some water soluble vitamins can be acceptable in their synthetic form, the fat-soluble dl-alpha vitamin E should be avoided! The best form of vitamin E is “mixed tocopherols”.

Overwhelmed?  Well, we’ve done our homework and offer several product lines at our facility to make your life easier. And we’re happy to ship them to you.

Be Well. Choose Health.

[1] https://www.businessinsider.com/amazon-receives-fda-warning-over-male-energy-supplements-containing-viagra-2023

[2] https://www.westonaprice.org/health-topics/health-issues/dietary-supplements-what-the-industry-does-not-want-you-to-know/#gsc.tab=0

[3] O magazine, June 2004  (Article on Consumer Labs study)

 Other Resources:

Blog, Herbs and Supplements, Holistic & Functional Nutrition: Trending Topics/ July 26, 2023. The Hidden Dangers of Buying Supplements on Amazon and eBay.

http://www.drwhitaker.com/choosing-the-best-supplements-to-take/

http://www.nytimes.com/2010/05/26/health/policy/26herbal.html

https://www.ncbi.nlm.nih.gov/pubmed/12867165

http://www.forbes.com/sites/melaniehaiken/2013/02/11/that-vitamin-d-youre-taking-it-may-not-be-vitamin-d/#7dc9ca6e6b6a

http://www.drwhitaker.com/how-safe-are-your-supplements/

http://www.consumerlab.com/

Sunscreen: Summer Skin Care Matters!

By |2023-05-31T11:56:34-05:00June 1st, 2023|Articles, General|

by Mila McManus, MD

Sunscreens can be some of the most toxic substances to put on your skin.  Remember that your skin is your largest organ.

As the warmer months approach, make sure you are ready to properly protect your family’s and your skin from the sun. Sunscreens can be some of the most toxic substances to put on your skin.  Remember that your skin is your largest organ. It covers your entire body and is filled with capillaries (tiny blood vessels) that feed into your larger blood vessels which circulate throughout the body. Your skin is HIGHLY absorptive. Because of the need to re-apply,  it is easy in one day to get a big dose of toxic substances onto and into your body in short order. As a result, the sunscreen you choose really matters.

Sunscreens are a well-known source of toxic chemicals, including hormone disrupters, carcinogens, and others. While there are many, the most concerning seem to be oxybenzone (hormone disruptor), methylisothiazolinone (allergenic, skin sensitivity), and retinyl palmitate (a form of vitamin A believed to speed the development of skin tumors and lesions).  

We highly recommend that you use the Environmental Working Group (ewg.org) consumer guides. They have an updated Sunscreen guide for adults, children, and babies. They write very insightful and helpful summaries of their findings and evaluate the ingredients of hundreds of products to protect you.  There are many price ranges, choices, and sources. Here is the link:  

ewg.org

Perhaps even more important is to take other simple, non-toxic precautions first such as:

  • During the heat of the midday sun, wear protective sunglasses, hats, and t-shirts and stay in the shade.
  • There really is no such thing as perfect sunscreen. It really should be used as a last resort as a protective measure. But if you must, choose the best.
  • We DO need some sun exposure for good health. Just 15 minutes of time in the sun every day, without sunscreen, helps the body to create about 10,000 units of natural vitamin D. Choose late morning to late afternoon hours and limit the time to 15 minutes to avoid skin damage.

So before you head out to the garden, or over to the lake, beach or hiking path, be sure you have everything on hand to protect your family and yourself from damaging your skin.

Happy Spring and Summer! Be well! Stay well!

 

It’s a Trifecta – of COVID, flu, and RSV

By |2022-11-10T07:56:30-05:00November 10th, 2022|General|

So Be Prepared, Not Surprised

By Mila McManus, MD

Public Health experts are already seeing significant COVID, flu and respiratory syncytial virus (RSV) kicking up.

As we move into the cold and flu season, take precautions now to protect yourself and your family from infections.  Public Health experts from the American Medical Association are already seeing significant COVID, influenza (flu) and respiratory syncytial virus (RSV) kicking up and going around. 

Be proactive! That means focusing on all of the key pillars of your health:

  • A whole food diet and good hydration – maintaining balanced blood sugar is important
  • Exercise
  • Keep your gut healthy – easy on the alcohol, sugar, wheat, and pain relievers, while taking your probiotic and drinking some bone broth.
  • Get quality rest and sleep
  • Avoid toxins and support detoxification – see gut health above and step into the IR sauna too!
  • Manage stress – take time for quiet meditation and/or deep breathing
  • Make use of appropriate supplementation – see below

For most, a healthy diet still cannot provide adequate nutrition for a strong immune system because of poor food quality, daily stressors, and the toxicity of our world.  Especially in light of COVID, flu, and RSV season converging, I recommend a daily minimum of vitamin D3, a multivitamin, and a quality probiotic. For those with compromised immune systems, or who are living and working in higher exposure areas, or traveling, a selection from the following supplements would be wise additions:  

  • Quercetin
  • Melatonin
  • Viracid™
  • Wholemune™
  • Vitamin C
  • Nebulizer Treatments with Vitamin C/DSMO/Magnesium or Glutathione (and other options to discuss with one of our healthcare providers)
  • Tri-Immune Vitamin Injections (available at our office).  These contain vitamin C, zinc, and glutathione
  • Immune Booster IV
  • Zinc
  • Silverbiotics Silver Sol™

All of these options along with common sense measures such as thorough hand washing and avoiding crowds will help to make your holiday season and winter a healthy experience.  If you are unsure about which supplements would be best for you, do not hesitate to consult with our medical providers for a customized plan that’s right for you.

Please also remember that we offer phone and Zoom routine appointments as well as urgent care appointments. 

Happy and Healthy Holiday Season!

References:

https://woodlandswellnessmd.com/silver-biotics-2.html/

MorningRounds@ama.custombriefings.com, October 24, 2022.

Is Monkeypox Next?

By |2022-10-28T11:53:38-05:00June 1st, 2022|Articles, General|

by Mila McManus, MD

Monkeypox

Whether it’s Monkeypox, COVID, or flu and cold season, it is always a good reminder to our patients and friends that we should always be engaged in ensuring our immune function is operating optimally.  

What is Monkeypox and what do we know about it?

  • Unlike COVID, Monkeypox has been well studied and occurred in America in 2003 and is endemic to Western and Central Africa. While the CDC believes we will see more cases popping up in the United States in the coming days and weeks, it is not novel, and there are antiviral treatments for it.
  • This virus is a rare disease closely related to smallpox, and according to the CDC, the small pox vaccine is 85% protective against it. Positive testing for Orthopox, the family of viruses that includes Monekypox and smallpox, is used for diagnosis. Monkeypox is unrelated to Chickenpox.
  • Monkeypox is also not as easily transmitted as COVID, colds, and flu. It is largely transmitted through close, skin-to-skin contact, and is transferred by body fluids, virus sores, and respiratory droplets of people with lesions in their mouths and throats due to infection. Shared bedding and clothing with intimate partners is a possible method of transmission. Most recent cases around the world have been identified within the gay and bisexual communities.
  • There are two strains. One out of Central Africa and another out of West Africa that is less severe. So far, the several confirmed cases in the US have been the less severe strain. Also, the positive diagnoses have been found in individuals who are recently returned from international travel. A pandemic is highly unlikely.
  • Traditional primary care physicians are the best source for diagnosis and treatment.

What are the symptoms for Monkeypox?

  • Starts with flu-like symptoms, including fever, chills, headache, and achy muscles.
  • Swollen lymph nodes are also common.
  • After 1-3 days, a rash usually develops on the face, then can spread to the rest of the body.
  • Flat, circular lesions in different parts of the body that eventually turn into bumps filled with a clear fluid develop.
  • These bumps eventually become crusty and fall off.
  • Recovery usually takes 2 to 4 weeks.

Helpful Immune Boosters to Fight off Viral Infections

Daily Maintenance:

  • Multivitamin
  • Vitamin D3
  • Quality Probiotic
  • Vitamin C

Additional Support:

  • Tri-Immune Injections with Glutathione, Zinc, and Vitamin C
  • Viracid
  • WholeMune
  • Quercetin
  • Zinc 25-50mg daily

Finally, a healthy lifestyle including quality rest, stress reduction practices, exercise, avoiding sugar, handwashing, sunshine, and laughter are invaluable ways to support immune function.

For preventative support, we are happy to assist you in putting together an individual protection plan. Schedule an appointment with one of our medical providers to discuss the ideal plan for you.

References:

https://www.webmd.com/a-to-z-guides/news/20220524/what-to-know-monkeypox-us-cases

 

 

ROOT CAUSES OF DISEASE

By |2022-10-28T11:07:46-05:00March 30th, 2022|General|

By Mila McManus MD

Dr. Mila McManus’s mission for TWIHW is to work with individuals to navigate the complexity of the body and get to the root cause of disease.

Root Causes of Disease:

  • Poor gut health
    • Antibiotics
    • Dysbiosis
    • Steroids
    • High sugar diet
    • Leaky gut
      • NSAIDs (e.g., Advil, Aleve)
      • Glyphosate pesticides on wheat products
      • Lectins
  • Poor nutrition/diet
    • vitamin deficiencies
      • from poor intake
      • from poor absorption
      • side effect of medications (e.g. birth control pills, anti-acids, and blood pressure medications)
    • inflammatory diet
      • fried foods, grains, standard meat products, sugar, chemicals
  • Food allergies and sensitivities
    o IgE vs IgG vs IgA reactions, as well as intolerance and non-Ig-mediated reactions to foods
  • Hormone imbalance and decline
    o Adrenal dysfunction
    o Estrogen dominance
    o Hypothyroidism and Functional hypothyroidism
    o Low testosterone from toxins, stress, insulin resistance
  • Toxins
    o PCBs, phthalates, food dyes, preservatives, pesticides, artificial sweeteners and flavors, to
    name a few
  • Sleep disorders
  • Microbes
    • e.g., viruses, parasites, tick borne illness (lyme, babesia, bartonella, etc)
  • Inactivity
  • Stress
  • Medication side effects
    • including everything on the list the pharmacist gives you
    • many cause deficiencies of important nutrients which will manifest in myriad ways
  • Genetic predispositions, minor and major mutations
  • EMF Exposures-wi-fi, cell phones, laptops, appliances, etc
    o Causes a lot of oxidative stress and damages mitochondria (children more than adults)
    o Linked to many chronic diseases and cancer

Functional medicine seeks to identify and treat the underlying cause of your condition. It centers on the idea that one condition may have many causes or one cause can have many conditions. Integrative medicine uses a combination of therapies and lifestyle changes to treat and heal the whole person.

The Woodlands Institute for Health and Wellness is here to serve your entire family. Call us today @ 281.298.6742.

Are you eating mushrooms?

By |2021-11-30T07:40:12-05:00December 1st, 2021|General, NANCY’S NUTRITIONAL NUGGET|

by Nancy Weyrauch Mehlert, MS

Mushrooms are proving to be a highly medicinal food and are now found on the ingredient list for many supplements and protein powders.  From a nutritional standpoint, mushrooms are a low fat, low calorie option that provide some fiber and protein. But it’s the minerals, vitamins, and micro-compounds found in them that make them a nutritional powerhouse. Mushrooms are a very good source of phosphorus, needed for our bones, teeth, and proper metabolism of carbohydrates and fats. Three important B vitamins can be found in mushrooms: riboflavin, niacin, and pantothenic acid. Potassium and selenium as well as small amounts of calcium and iron are also found in mushrooms. Almost exclusive to mushrooms, ergothioneine, a sulfur containing derivative of histidine, plays a specific role in protecting our DNA from oxidative damage.

A considerable amount of research has been done on mushrooms, and they have been highly valued in Eastern medicine practices for centuries.  Health benefits include:

  • Invigorating and modulating the immune system.
  • Providing anti-cancer activity including blocking the formation of tumors.
  • Increasing vitamin D levels
  • Interfering with the progression of atherogenesis (artery plaque formation) and cardiovascular disease
  • Anti-inflammatory properties helpful for treating autoimmune diseases and bacteria-induced chronic inflammation.

There are many varieties of mushrooms. The most deeply nutritious varieties include Maitake, Shiitake, Portobello, Turkey Tail, Reishi, Lion’s Mane, and Cordyceps. Many of these are being used in the treatment of cancer. You will find teas made with them as well. Ideally, make sure your mushrooms are organic. You should never pick them in the wild and eat them. If you are taking medications, you may want to check with your doctor as some can interfere with certain medications.

References:

Winters, Nasha and Kelley, Jess H. The Metabolic Approach to Cancer. White River Junction, Vt: Chelsea Green, 2017. (166-168)

https://articles.mercola.com/sites/articles/archive/2018/08/31/growing-mushrooms.aspx?utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20180831Z1_UCM&et_cid=DM231141&et_rid=407627793

https://foodfacts.mercola.com/portobello-mushroom.html

How’s Your Brain Working?

By |2022-11-01T12:45:44-05:00June 30th, 2021|Articles, General|

By Mila McManus, M.D.

The MoCA is a simple and inexpensive test that allows you to get a baseline assessment on your memory and other aspects of cognition.

Dementia, especially Alzheimer’s,  is on the rise. Establishing a baseline of your cognition allows for early detection of trouble to come, and also can alleviate fears of Alzheimer’s.  Many people have cognitive issues such as brain fog, forgetfulness, trouble focusing, and/or a decline in math skills.  Your issues may be related to stress, hormone imbalance, poor nutrition, vitamin deficiencies, vascular disease, food allergies or sensitivities, toxins, insulin resistance, a sleep disorder, or infection in your brain, to name a few.  Cognitive decline CAN be prevented and reversed!  Addressing root causes as early as possible will lead to the best outcomes.  

Memory loss or cognitive decline can be a symptom of other chronic diseases such as Parkinson’s, ALS, stroke, brain tumors, Multiple sclerosis, heart failure, and depression. When a person begins to experience cognitive decline, it is common to experience fear, embarrassment, and anxiety. As a result, it also creates stress and tension with close family members.  At the first signs and symptoms of cognitive decline, it’s important to quickly evaluate the sources and begin appropriate treatment. 

There is a simple and inexpensive test called The Montreal Cognitive Assessment (aka MoCA for short). This highly validated and standardized test allows you to get a baseline assessment of your memory and other aspects of cognition, such as organizing and calculating. The assessment can be repeated periodically to monitor for improvement or worsening of symptoms and disease.

We administer the test at The Woodlands Institute for Health and Wellness and it takes about 15 to 20 minutes. The initial test is $39 and repeat tests are $29.  Don’t put your head in the sand about your brain health! Call (281) 298-6742 and make your appointment today.

Summer Skin Care Matters!

By |2022-11-01T12:51:40-05:00June 10th, 2021|General|

It is very important to properly protect your skin. Sunscreens can be some of the most toxic substances to put on your skin. 

As the warmer months approach, make sure you are ready to properly protect your family’s and your skin from the sun. Sunscreens can be some of the most toxic substances to put on your skin.  Remember that your skin is your largest organ. It covers your entire body and is filled with capillaries to your blood stream. Your skin is HIGHLY absorptive. Because of the need to re-apply,  it is easy in one day to get a big dose of toxic substances onto and into your body in short order. As a result, the sunscreen you choose really matters.

Sunscreens are a well-known source of heavily laden chemicals, including hormone disrupters, carcinogens, and other toxic chemicals. While there are many, the most concerning seem to be oxybenzone (hormone disruptor), methylisothiazolinone (allergenic, skin sensitivity), and retinyl palmitate (a form of vitamin A believed to speed the development of skin tumors and lesions).  

We highly recommend that you use the Environmental Working Group (ewg.org) consumer guides. They have just released their newly updated 2021 Sunscreen guide. They write very insightful and helpful summaries of their findings and evaluate the ingredients of hundreds of products to protect you.  Here is the link:  

https://www.ewg.org/sunscreen/

Dr. Josh Axe’s newsletter also did a recent summary of the EWG report, listing the best options. Search online for “The Best Sunscreens and Toxic Ones to Avoid” by Leah Zerbe and you can find that article as well.

Perhaps even more important is to take other simple, non-toxic precautions first such as:

  • During the heat of the mid-day sun, wear protective sunglasses, hats, and t-shirts and stay in the shade.
  • There really is no such thing as a perfect sunscreen. It really should be used as a last resort as a protective measure. But if you must, choose the best.
  • Be sure to have your vitamin D levels checked by your healthcare provider.
  • We DO need some sun exposure for good health. Just 10 to 15 minutes of time in the sun, without sunscreen, helps the body to create about 10,000 units of natural vitamin D. Choose late morning hours or late in the day hours and limit the time to 10 to 15 minutes to avoid skin damage.

So before you head out to the garden, or over to the lake, beach or hiking path, be sure you have everything on hand to protect you and your family from damaging your skin.

Happy Spring and Summer! Be well! Stay well!

Homocysteine Levels: Huh?

By |2021-04-14T06:56:19-05:00April 15th, 2021|General|

By Mila McManus M.D.

Do you know your homocysteine level? If not, ask your healthcare provider to order it.  Homocysteine levels can be measured with a simple blood test at most laboratories.  High homocysteine levels indicate inflammation, probable nutrient deficiencies, and or a genetic defect. Persistently high levels can suggest B vitamin deficiencies, signs of possible heart disease or stroke risk, potential Alzheimer’s risk, and other neurological concerns.

Many foods we eat have an amino acid called methionine, such as nuts, beef, lamb, cheese, turkey, pork, fish, shellfish, eggs, dairy, and beans. Methionine is converted in the body to homocysteine, which in turn is converted back to methionine, or to cysteine, another important amino acid.  This cycle requires adequate levels of  vitamin B₁₂, vitamin B₆, folate and the modified amino acid called betaine. Many people, however, often don’t, which allows homocysteine to build up, damaging  your blood vessels and brain.

Reasons for elevated homocysteine levels include:

  • Poor dietary habits
  • Smoking or drug use
  • Sedentary lifestyle
  • Nutrient deficiencies
  • Genetic variants, such as MTHFR

Natural ways to lower homocysteine levels include:

  • Improve your diet, avoiding gluten, sugar, preservatives, refined oils, and processed foods.
  • Exercise regularly.
  • Manage stress with, e.g., meditation, yoga, and energy therapies. (stress depletes B vitamins!)
  • Supplement with high quality B vitamins and antioxidants.
  • Avoid recreational drugs and reduce or eliminate alcohol.
  • Work to improve quality of sleep.

Discuss checking this important marker with your provider. In the meantime, work on ways to protect yourself.  Nutrition help is also available at TWIHW.  Be well!