Let’s start with some straightforward stats: 2 billion people, which is 25% of the world’s population, are considered zinc deficient. Closer to 70% (on average), don’t have optimal zinc levels. Ok, you might say, but really, what can this one mineral mean to your health and happiness?

Here’s a table of the micronutrient’s functions and deficiency symptoms. Read through it, and when you do, make note of any noticeable symptoms.

Did any of the listed zinc deficiency symptoms sound familiar? It’s kind of wild that one micronutrient can affect so many crucial body functions and ongoing health, isn’t it? But zinc is an essential micronutrient. That means its presence plays a critical role in our health from conception until death. Yet stress levels, hormones, medications, and dietary changes can all impact zinc status.

Zinc is an essential micronutrient that plays a critical role in our overall health – from conception until death.

For instance, just look at this list of commonly prescribed and recommended medications, all of which can negatively impact zinc status: Spironolactone (combined with other meds to help treat blood pressure, reduce fluid build-up), Furosemide (a diuretic), thyroid hormones, systemic antibacterials (like these), and corticosteroids (like these).

So be sure to pay attention to any deficiency symptoms that come up and get your zinc status checked once a year at minimum – through a blood test, if possible.

How to Test for Zinc Deficiency

There are 2 typical ways you can test for zinc deficiency:

1. Bloodwork: you can go to a lab and get your serum zinc level tested through a blood draw.
   – Optimal levels are above 90 micrograms per Deciliter (µ/dl)
2. Home Test: zinc sulfate taste test. You’ll need to purchase a bottle of zinc sulfate liquid, place a capful in your mouth, and observe the sensations in your mouth. Below are the possible outcomes and indications:

• You Notice No Metallic Taste: Deficiency
• You Notice A Delayed Metallic Taste: Slight Deficiency
• You Notice Slight Metallic Taste: Zinc Levels adequate, but could be improved 
• You Notice Very Strong Metallic Taste: You Likely Have Optimal Levels

How to Improve Your Zinc Status

Because zinc is not stored in the body, it’s imperative to eat zinc-rich foods every day. Optimally, you’ll take in 12-15mg per day for a maintenance dose and up to 30mg per day to combat deficiency or to support a health condition. Below are some top zinc-rich foods.

Remember that if it’s difficult to get daily amounts of food options that can improve zinc status, you can take a supplement, as well. The 2 best forms of zinc in supplement form are:

• Zinc Picolinate
• Zinc Glycinate (or diglycinate)

You can get a 15% discount on all supplements through my online store. Just visit my website here then scroll to the bottom of the page to find the Fullscript link.  

For an energy-filled life, it simply makes good sense to ensure our body has what it needs to keep moving and feeling as good as we possibly can. If you would like to improve your zinc status or overall health, a Holistic Nutrition Professional like me can help! Contact me today.   

Article Resources:

• https://www.nature.com/articles/s41598-024-53202-0#MOESM1
• https://academic.oup.com/ndt/article/35/7/1171/5531255?login=false
• https://t-nation.com/t/zinc-and-the-female-sex-drive/281691

Dangers of Prolonged Plastic Use

Plastic. It’s everywhere. Yes, we rely on its value as far as convenience and cost. However, making our lives easier and cheaper is coming at a price. Did you know that prolonged plastic use comes with health risks? From hormone disruption to cancer, infertility, and now, cardiovascular damage.

A new study published in the New England Journal of Medicine, based on data from more than 200 people undergoing surgery due to stroke risk shows that nearly 60% had microplastics – or even smaller nanoplastics – in a main artery. Scarily, those 60% are “4.5 times more likely to experience a heart attack, a stroke, or death in the (approximately) 34 months following the surgery than those with plastic-free arteries.”

Limiting Day-to-Day Plastic Exposure

We don’t yet know the full scope of how plastic affects our bodies, and each body reacts differently to plastic – how it’s able to remove and break it down.  For me and my family, I choose to limit our plastic exposure to mitigate future health concerns.  We do this by using:

• Cloth produce bags
• Glass and stainless steel food and drink containers
  • Bringing our own container for leftovers when we go out for a meal
• High-quality water filter
• Whole food options, purchasing less processed & pre-packaged food
• Good laundry practices – clothes are a huge source of microplastics. We reduce exposure by:
  • Doing fewer, more fully loaded loads
  • Using cold water
  • Using less detergent
  • Drying laundry on a clothesline

Micro / Nano Plastics & Inflammation

The study also reveals that those who have micro or nano plastics in their blood often have higher level biomarkers for inflammation. It’s well-known that more inflammation places people at greater health risk. So if you’re already dealing with plaque or other cardiovascular issues, those plastics only make a bad situation worse.

While some exposure is out of our control, regardless of “best practices,” the less you interact with plastic, the better your future health. To learn more about holistic health approaches to boost your cardiovascular wellness, let’s talk. I’m diving into more cardiometabolic knowledge to help clients who want to adjust their overall approach to health to include proven functional nutrition methods.

Get in touch with Christopher Horan, CR, CFNC, to discuss how a holistic nutrition approach can transform your overall health. He is a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance, as well as a longtime Certified Rolfer (CR). His practice offices are in Tacoma and Bellevue, Washington.

Reference Sources:
https://www.nejm.org/doi/full/10.1056/NEJMe2400683

https://www.scientificamerican.com/article/microplastics-linked-to-heart-attack-stroke-and-death/?_kx=hyPJ_CySsJG_gOPehS77aLXxT8ehqHCjzcT3WxAa3wiLK3a6e54t_jUwHsvkbdeZ.HKMsXE

Laundry Source: https://www.pbs.org/newshour/science/laundry-is-a-top-source-of-microplastic-pollution-heres-how-to-clean-your-clothes-more-sustainably

Funnily enough, someone asked me the other day about Magnesium, saying that during a visit to the neurologist, they were told to consider taking it as a supplement. Unfortunately, the doctor didn’t talk about any particular type of magnesium, just mentioned it as a suggestion for relaxation and anti-anxiety. What would have been even more helpful? Recommending Magnesium Glycinate as a supplement.

Known among functional nutritionists as a particularly absorptive form of the essential nutrient, Magnesium Glycinate also doesn’t have the laxative effects that other types (oxide and citrate) can. It’s also a good form to take to reduce inflammation and improve sleep, along with being helpful for alleviating anxiety.

You could use it to boost your magnesium levels quickly – which also helps prevent the vestibular migraines most often brought on through stress, lack of sleep, and dehydration.

Magnesium Taurate (taurine being the bonded amino acid) is another form studied that’s shown to help with migraine prevention. Consider that when you’re evaluating what type to take, especially if you’re struggling with high blood sugar levels and cardiovascular issues.

While I frequently hear Magnesium Citrate widely recommended as a general magnesium supplement due to it being well-absorbed and super easy to find, the flip side is that taking the recommended dose can be laxative. Of course, that’s a good thing if you’re constipated due to other medications or having given birth recently. You can reduce the daily dose to see if that makes a difference. Be prepared for the larger pill size, too.

The overall takeaway is that Magnesium is an essential nutrient. Our bodies’ very building blocks need it to function well, and as you can see from my last few articles, different forms have different uses. Not all types are created equal, and some may be contraindicative with certain medications or conditions.

That’s why I encourage you to work with a professional holistic nutrition counselor to ensure that you’re choosing the one that will best work for your needs. Avoid under- or overdoing it with your magnesium intake just like you would with any other supplements. If you’ve not taken magnesium because you have trouble swallowing pills, be sure to check my dispensary for powders, as those are gaining popularity.

Reference Sources:https://www.healthline.com/nutrition/magnesium-types

As I talked about in my last post, magnesium deficiency is widespread. But there are many different types of magnesium, so you’ll want to choose the one that best suits your overall objectives for holistic health. In this post, I’m going to cover both topical and energizing forms of magnesium.

Topical Magnesium: Magnesium Chloride & Sulfate

Let’s start with one form of Magnesium that many of us are familiar with – Epsom Salts, aka Magnesium Sulfate. If you’ve been sore or achy, chances are someone’s suggested you soak in Epsom Salts. You may not know that its counterpart, Magnesium Chloride, is far more effective from a topical perspective. Look for it in topical forms of lotions, sprays, or soaks. Good for relaxation and ease of sore muscles, yes, and also handy for severe headaches, even migraines.

The topical form also protects against stomach upset, which can happen if you’re already taking oral magnesium or are simply highly sensitive to some forms.

Energizing Forms of Magnesium: L-Threonate & Malate

Typically, people hear of magnesium supplements and think “relaxing, take at bedtime.” However, Magnesium L-Threonate and Magnesium Malate tend to do the opposite and are recommended to be taken in the morning because they’re each considered an energizing form of Magnesium.

The coolest thing about Magnesium L-Threonate – at least in my opinion – is it’s effective against brain fog, improving cognition, and being energizing. Tests as far back as 2010 showed that it can help to improve memory. Plus, it can easily penetrate the blood brain barrier (BBB). You can take it with another form of magnesium, as well, and on its own, it doesn’t promote bowel movements like the more laxative forms do.

Magnesium Malate is another energizing form of the essential mineral and is less likely to cause stomach / GI upset (in case you’re wondering, the most laxative versions are Magnesium Citrate and Magnesium Oxide). It’s also rated as highly bio-available, particularly when taken along with a healthy diet, which means it absorbs well.

Always check for contraindications with other drugs. Also, avoid Magnesium Malate if you have migraines.

Please be aware that this form of magnesium could interfere with other drugs you may be taking, like diuretics (often prescribed alongside high blood pressure medication), antibiotics, and malate may interfere with certain drugs, such as diuretics, antibiotics, and bisphosphonates (medications for osteopenia or osteoporosis). One other caution that goes along with it being stimulative is if you suffer from migraines, particularly Vestibular Migraines, you’ll want to avoid Magnesium Malate.

In my next post, I’ll cover the properties of Magnesium Glycinate, Magnesium Citrate, Magnesium Taurate, and Magnesium Oxide.

Please remember, as with all supplements, work with a professional holistic nutrition counselor to ensure that you’re not under- or overdoing it with your magnesium intake. Or any other supplements.

Reference Sources:

• National Library of Medicine
• International Journal of Molecular Sciences
• Magnesium Malate Uses, Benefits, Side Effects, and Dosage

Magnesium is a naturally occurring mineral in many everyday whole foods and snacks: pumpkin seeds, roasted almonds, brown rice, and spinach, to name just a few (more here on the National Institute of Health’s site). Overall, magnesium is heavily involved in cellular metabolic and biochemical processes. With it being so readily available, how is it that being magnesium deficient is so common?

According to the NIH article cited above, as much as 75 percent of us in the US fall into the range of magnesium deficient. No surprise that processed foods are one of the culprits – refining and processing strips the nutrients out of foods. But sometimes, our bodies work against us.

The kicker: it’s really hard to test for magnesium deficiency using blood tests, etc. Most of us simply have to figure it out on our own based on symptoms or with the help of a professional, like a functional nutrition counselor.

For instance, subtle symptoms may already exist – you have trouble sleeping well, suffer from anxiety, or get frequent muscle cramps.  You’re also highly likely to be deficient when you’re a diabetic, suffer from other insulin-resistant issues, have a Vitamin D deficiency, or deal with Crohn’s or Celiac disease – just to name a few chronic health issues.

Why it’s Important to Take the Right Form of Magnesium

You’ve likely never had to think too much about magnesium, so you may be unaware there are multiple types, each with its own strengths. An intake process with a qualified FxN counselor can help you more efficiently identify the type of magnesium that best suits you, the cause of your symptoms, and your body’s tolerance for supplements.  Avoid wasting time with the incorrect form. 

I’ll go into more detail on the various types in the next post, but they are:

• Magnesium Glycinate
• Magnesium L-Threonate
• Topical Magnesium: Magnesium Chloride & Sulfate
• Magnesium Malate
• Magnesium Citrate
• Magnesium Taurate
• Magnesium Oxide

As with anything you’re going to ingest, be sure to read the full ingredients list – the shorter that list, the better! You want to avoid fillers and additives (gelatin, magnesium stearate) that may irritate your system. Taking the correct form will address magnesium deficiency and ensure you’re absorbing key nutrients in the most beneficial way.

Contact Christopher Horan for more information on holistic nutrition or pain-free movement. He is a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance, as well as a longtime Certified Rolfer (CR). His practice offices are in Tacoma and Bellevue, Washington.

Imagine a situation where you have a health concern – say digestive issues are causing extreme discomfort, brain fog is affecting your personal and work life, or anxiety and depression are taking their toll. Your doctor or other care provider looks at the symptoms, matches them to a pre-determined diagnostic code, then prescribes the protocol medication(s). Maybe they recommend minor adjustments to diet or exercise. Sound familiar? This is your health getting the same treatment that works (at least on the surface) for 80% of those with similar symptoms. 

How – when each body is unique – does this address your unique self? Here’s when working with a Functional Nutrition Counselor can make a difference.

Known as the Pareto principle, the 80/20 rule means that “for many events, roughly 80% of the results come from 20% of the efforts made.” Now, to apply that definition to the health sector and typical treatment, if you’re one of the 80% that responds well to that 20% effort from traditional medical protocols, that’s awesome. If not, what do you do? Where do you turn for help with your health concern?

Flipping the 80/20 Rule in Your Favor

How listening to your whole self – body, diet, lifestyle, habits – will lead the way.

More and more, we hear of people who simply cannot find relief, much less healing. Maybe you see countless specialists, feel like a pincushion from pokes and blood tests, take meds that mess with your system, and still feel like crud. What needs to change? The approach.

Understand that your entire body system needs to be considered. And that’s what functional nutritionists do. We look at the whole body – not only the part that’s exhibiting the illness or discomfort. Going deeper to find the root cause of the problem, not simply tackling the symptom, is only one way the holistic practitioner goes beyond the 20% effort.

The bioindividualized healthcare approach.

As practitioners, we call this approach “bioindividualized” healthcare. It’s care that’s tailored to what’s going on with your body systems – and it’s far from a cookie-cutter solution.

That means that there isn’t one magic bullet that’s going to fix everything. Not one standalone supplement or one “superfood” will suddenly propel you to 100% holistic health. To believe that is to fall into the very path that brought you to see me in the first place – the one that relies on that old 80/20 rule.

For example, as someone who looks at what you put into your body from a holistic nutrition standpoint, I’m going to ask “Why” you feel the way you do. I’m also going to discuss your environment, activities, and more. And keep digging until we get to the root of the issue. 

When you work with me as a Functional Nutrition Counselor, our goal is to heal you, not just provide temporary relief. You’re an active participant in rebuilding your health. We begin with a free, no-risk, telephone discovery session, then build from there. Are you ready to not only feel temporarily better but to be in overall better health? Let’s get started! Call 425-449-6458 or email me via the website today.

Christopher Horan is a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance, as well as a longtime Certified Rolfer (CR). His practice offices are in Tacoma and Bellevue, Washington. Functional Nutrition counseling is offered via online video, as well.

Reference: Inspired by “Field Guide to Functional Nutrition” by the pioneering Andrea Nakayama, Functional Medicine Nutritionist, Educator, and Speaker. 

Easy does it. But do it.

January 2022. A brand-new year. Are you pressuring yourself to “change it all” in 2022? Get the mind-body health focus going? We tend to go a bit overboard – “I’m going to get fit, so I need to go to the gym (or do yoga, or run) every day for at least an hour.” If you’ve had a good habit of regular workouts and just want to increase your time, that’s probably less overwhelming than if you’ve had no exercise routine.

Starting something new that’s completely foreign to your mind and body can be challenging. Sometimes, we tire ourselves out early on, or go too strong, too quickly, and either a) injure ourselves, or b) get frustrated and quit. It’s almost like self-sabotage. So, what’s the answer?

The best way to avoid self-sabotage is to create “do-able for you” goals. Not the goals that your next-door neighbor, co-worker, or partner have, but the ones that work best for your personal mind-body health. So here are a few tips to creating good ones that we all can do, no matter our starting point.

Christopher’s “Easy 3” Mind-Body Health Tips

1. Try to move 7 days per week. Whether it’s walking 10 minutes per day, doing a few sun salutation cycles each morning, 50 bodyweight squats, jumping rope for 5 minutes, 10 sprints, 50 pushups, or a combination of all of them. Just move each day, consistently and mindfully.  Two keys for success are to 1) make the goal small to start with so that you don’t feel overwhelmed, and 2) build specific time slots in your calendar and make that time non-negotiable.
2. Hydrate – try to drink half your body weight in ounces per day. If you weigh 150lbs, then drink 75oz of water per day. (Not coffee, tea, sodas, or fruit juice.) Use a cup or bottle that helps track intake easily, so you know that you’ve hit your daily goal.
3. Improve your sleep hygiene.  Go to bed at the same time every day and expose yourself to the sun or bright lights immediately upon waking. After your evening meal, keep lights as dim as possible, with zero electronics or lights on in the bedroom while sleeping. Remember: No screen time within 1 hour of sleep, and no food within 3 hours of bedtime.

Keep in mind that consistency is the key to establishing a habit. Good or bad. Be true to you and your holistic health needs, not someone else’s.

Are you ready to explore holistic health? A Nutrition-Centered program that’s specific to your mind-body health? Let’s talk. 

Christopher Horan is a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance, as well as a longtime Certified Rolfer (CR). His practice offices are in Tacoma and Bellevue, Washington.

“Health is Wealth.” I’ve always liked that quote because it’s true. As a Rolfer, and now as a certified Functional Nutrition Counselor, I’m really internalizing the concept. And a number of my Rolfing clients are asking a lot of questions about Functional Nutrition and want to dive in (thank you!). Let’s explore some of the essential framework, in hopes of driving more conversations with you – and potentially, counseling sessions in addition to our Rolfing work together.

First, know that your story is original. Unique. How you’ve come to feel the way you do, whether occasionally not-so-good or perpetually not-well, happened over time. As a different way of approaching healthcare, Functional Nutrition looks at the whole you. How you got where you are, and the way your body has responded. After all, we are not statistics – our thyroid number or blood count or cholesterol and so forth do not define our overall health. My job? To help uncover the source(s) of your dis-ease or illness. Of course, you have good ideas about that, but some things can hide from you, even in your own body. We’ll discover the root of the issue together.

Secondly, there is no magic pill. Would that there were! But only treating the symptom, or even an overarching symptom, dismisses the complexity of whatever health challenge you’re experiencing. Working with me as your Functional Nutrition Counselor will be a steady path, a process vs a cookie-cutter diagnosis. This goes back to #1: your story is original.

Thirdly, framework beats out formula every time. Again, because your story is unique, we need to understand the history and physiology that is yours alone. The functional nutrition framework hangs on a detailed intake form and associated tools that help draw the picture of your specific situation. We meet, discuss the answers, delve deeply into the why, where, when, and how, and then create an accurate representation.

Now, we examine the evidence. Not the typically touted evidence that’s based on what works for 80% of the population, but your evidence in your situation. For instance, almond butter upsets your stomach but every single dietary formula you’ve ever followed says it’s great. But it’s not for you. We’ll look at the evidence and its answers that help map your personal path to whole health.

Lastly, ideal health is not a fixed situation. You don’t reach it and just hang out there. (Although that would be way cool.) We’re all constantly responding to our situation. One day our life is cruising along, minimal bumps, feeling healthy, steady, and good. The day after, not so much. Health, like life, is dynamic. It changes all the time – and that’s a good thing! In Functional Medicine, this natural phenomena is known homeodynamics, our ongoing response to food, rest, and physiological changes (hormones, etc.).

Essentially, Functional Medicine is specific to you.

It’s a personalized, holistic approach. Unlike traditional Western medicine, it’s not an A-to-B quick fix, but a deeper dive into your needs. As your Functional Nutrition Counselor, I’ll uncover and help to resolve your chronic illness much like as your Rolfer, I uncover and resolve your pain source.

Christopher Horan is a Certified Functional Nutrition Counselor (CFNC) through the Functional Nutrition Alliance, as well as a longtime Certified Rolfer. His practice offices are in Tacoma and Bellevue, Washington.

Source: paraphrased from Functional Nutrition 101 by Andrea Nakayama, FNLP, MSN, CNC, CNE, CHHC, founder of the Functional Nutrition Alliance.