A woman’s body is always changing. Hormones rise and fall across the month, across the decades, and especially through perimenopause and menopause. Your thyroid, the small gland at the base of your neck, sets the pace for your metabolism, energy and temperature. When either system drifts out of balance, you can feel “off” long before anyone gives it a name.

The good news is that most of these changes can be understood, tested and supported. This article gives you a quick self-check quiz, explains which symptoms point toward the thyroid and which point toward sex hormones, and walks through the lab tests and everyday habits that help.

Thyroid and Hormone Self-Check Quiz

Read each statement and count how many are true for you over the last three months.

1. You feel tired most of the time, and rest does not seem to fix it.
2. You are more sensitive to cold (or heat) than you used to be.
3. Your weight is creeping up even though your eating has not changed.
4. You have lost weight without trying.
5. Your hair is thinning, including the outer part of your eyebrows.
6. You notice new, unwanted facial hair.
7. You have new adult acne, especially along the jawline.
8. Your muscles or joints feel stiff, achy or weak.
9. You have hot flashes, night sweats or heavy daytime sweating.
10. You have new bladder leakage.
11. You have trouble falling asleep or staying asleep.
12. You feel like you are in a constant PMS state: anxious, irritable, bloated or overwhelmed.

Thyroid Signs vs. Hormone Shift Signs

Several symptoms overlap, but there are patterns.

Signs that often point to an underactive thyroid

The most common symptoms of hypothyroidism are fatigue, feeling cold, constipation, dry skin, weight gain, a slowed mind and voice changes (1). Clinical hypothyroidism affects about 1 in 300 people in the US, and subclinical (mild) hypothyroidism affects about 3.7%. It is far more common in women than in men, and more common with age (1). An overactive thyroid can do the opposite: weight loss, heat intolerance, a racing heart and anxiety.

Signs that often point to changing sex hormones

Hot flashes, night sweats, sleep disruption, mood changes, vaginal dryness and bladder changes are classic symptoms of the menopause transition (2). Acne along the jawline and new facial hair can reflect a shift toward relatively more androgen activity, which is seen in conditions such as polycystic ovary syndrome (PCOS) and sometimes after menopause.

Because the two systems talk to each other, it is common to have both at once. That is why I like to test rather than guess.

Tests to Ask Your Doctor About

• TSH (thyroid-stimulating hormone): the main screening test. A high TSH suggests an underactive thyroid (1, 3).
• Free T4: helps tell mild (subclinical) hypothyroidism apart from overt hypothyroidism (1).
• Thyroid antibodies (TPO): a positive result suggests an autoimmune cause such as Hashimoto’s thyroiditis (1).
• Sex hormones when indicated: estradiol, progesterone, FSH, testosterone and SHBG, depending on your age and cycle.
• Related labs: vitamin D, ferritin (iron stores), B12 and fasting glucose, since low levels or high blood sugar can mimic hormone symptoms.

If you are diagnosed with hypothyroidism, standard treatment is thyroid hormone replacement prescribed by your doctor (1, 3). Supplements are not a substitute for that medication. Never stop or change a prescription without talking with your physician.

Daily Habits That Support Thyroid and Hormone Balance

1. Get the key thyroid nutrients from food

Your thyroid needs iodine to make hormone and selenium to protect itself and to convert T4 into the active hormone T3. Selenium is found in the thyroid in high concentration, and research links low selenium status to autoimmune thyroid problems (4). Good food sources include seafood, eggs, iodized salt, and Brazil nuts (one or two is plenty). Zinc and iron matter too. More iodine is not always better; too much can also disturb the thyroid.

2. Eat cruciferous vegetables

Broccoli, cauliflower, cabbage and Brussels sprouts contain compounds the body turns into DIM (diindolylmethane), which is involved in how the body processes estrogen. I explain more in how DIM may help balance hormones during menopause. Cooking these vegetables is fine and makes them easier to digest.

3. Balance blood sugar

Swings in blood sugar and insulin affect estrogen, testosterone and cortisol. Build meals around protein, fiber, vegetables and healthy fats, and limit sugar and refined carbs. Many women over 40 do well on a lower-carb approach; see how keto affects women’s hormones after 40.

4. Protect sleep and manage stress

Chronic stress keeps cortisol elevated, which can worsen fatigue, belly weight and sleep. Aim for 7 to 8 hours, keep a regular schedule, and build in daily stress relief: a walk, prayer, deep breathing or time outdoors. If fatigue is your main symptom, read why you are always tired.

5. Strength train

Muscle helps blood sugar, metabolism and bone health, which all become more important as estrogen falls. Two or three sessions a week of resistance training is a good goal.

6. Keep vitamin D in range

Vitamin D acts more like a hormone than a vitamin and supports bones, muscles and immune health. Ask your doctor to check your level. I discuss forms of vitamin D in vitamin D3 vs D2.

Where Supplements Fit

Once you have talked with your doctor and have a plan, some women choose targeted nutritional support alongside healthy habits. I formulated a few options for that purpose:

• Thyroid Zone is designed to support healthy thyroid function, energy and metabolism with nutrients such as iodine, selenium and zinc along with herbal extracts.
• Hormone Zone is designed to support healthy hormone balance, with DIM plus vitamins D3 and K2.
• The Hormone Zone Starter Pack bundles thyroid, adrenal and hormone balance support in one place.

Thyroid Zone and Hormone Zone may be used together. Because Thyroid Zone contains iodine and herbs, check with your doctor first if you take thyroid medication, are pregnant or nursing, or have a thyroid condition. Men looking for support can read about Testosterone Zone, which features Testofen® fenugreek extract.

For more ways to rebuild energy, visit our More Energy hub.

Bottom Line

Fatigue, weight changes, poor sleep, hot flashes and mood swings are common, but they are not something you simply have to accept. Take the self-check quiz, bring your answers to your doctor, and ask for the right tests. Then build the daily habits that support your thyroid and hormones, and add targeted nutritional support if it fits your plan. You can feel like yourself again.

Frequently Asked Questions

What are the first signs of thyroid problems in women?

Common early signs of an underactive thyroid include fatigue, feeling cold, constipation, dry skin, weight gain and thinning hair. Because these overlap with other conditions, a TSH blood test is the usual first step.

How can I tell if it is my thyroid or menopause?

Hot flashes and night sweats point more toward menopause, while feeling cold, constipation and dry skin point more toward the thyroid. Many symptoms overlap, so blood tests for TSH, free T4 and sex hormones help sort it out.

What blood tests check thyroid and hormone levels?

TSH is the main thyroid screening test, with free T4 and thyroid antibodies when needed. Depending on your age and cycle, your doctor may also check estradiol, progesterone, FSH, testosterone and SHBG.

Can supplements replace thyroid medication?

No. If you have diagnosed hypothyroidism, thyroid hormone prescribed by your doctor is the standard treatment. Supplements may support overall nutrition but should never replace medication.

Which nutrients support thyroid health?

Iodine and selenium are especially important, and zinc and iron also play roles. Seafood, eggs, iodized salt and a Brazil nut or two are good food sources. Too much iodine can also cause problems.

References

1. Wilson SA, Stem LA, Bruehlman RD. Hypothyroidism: diagnosis and treatment. American Family Physician. 2021.
2. Santoro N, Epperson CN, Mathews SB. Menopausal symptoms and their management. Endocrinology and Metabolism Clinics of North America. 2015.
3. Garber JR, et al. Clinical practice guidelines for hypothyroidism in adults (AACE and ATA). Endocrine Practice. 2012.
4. Ventura M, Melo M, Carrilho F. Selenium and thyroid disease: from pathophysiology to treatment. International Journal of Endocrinology. 2017.

This article is for educational purposes only and is not medical advice. Talk with your own doctor before changing your diet, starting a supplement, or changing any medication. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.

The post Need Thyroid or Hormone Support? 12 Signs and a Self-Check Quiz appeared first on Dr. Don Colbert, MD.

Are you one of the millions of Americans who take a daily multivitamin? Or have you heard that multivitamins are a waste of money?

The truth sits somewhere in the middle. A multivitamin cannot replace a healthy diet, and large studies show it will not prevent heart disease or cancer on its own. But for many people, it is a simple, affordable way to fill nutrient gaps that are surprisingly common. Quality matters too, because not all multivitamins are created equal.

Here are 10 reasons to consider a daily multivitamin, what the research really shows, and how to choose a good one.

10 Reasons to Take a Daily Multivitamin

1. Nutrient gaps are common, even with a good diet

Most of us intend to eat well, but busy schedules, processed foods, and picky eating make it hard to hit every target every day. Surveys of American eating habits consistently show that many adults fall short on nutrients such as vitamin D, vitamin E, magnesium, calcium, potassium, and vitamin A. Some researchers have also raised concerns that modern, high-yield crops may contain lower levels of certain minerals than crops grown generations ago.

A daily multivitamin is not a license to skip vegetables. Think of it as nutritional insurance that helps cover the days when your plate falls short.

2. Weight loss and restricted diets

Almost any weight loss plan means eating less food or cutting out entire food groups. That can be very healthy, but it can also leave gaps.

For example, if you cut out dairy, you may get less calcium. If you avoid red meat, you may get less iron, zinc, and vitamin B12. And low-carb plans that limit fruit and grains can trim certain B vitamins and potassium if you are not careful. A multivitamin helps bridge those gaps while you choose foods that support your weight goals.

3. Healthy aging

As we age, the body often absorbs certain nutrients less efficiently. Stomach acid tends to decline, which can lower vitamin B12 absorption, and older skin makes less vitamin D. At the same time, immune function and the body’s need for some micronutrients change over the life course.¹

Common medications can also affect nutrient status. For example, long-term use of metformin or acid-reducing drugs has been linked with lower vitamin B12 levels. If you take daily medications, ask your doctor or pharmacist whether any of them affect your nutrients. For more practical tips, see my free anti-aging habits and my Healthy Aging Start Here guide.

4. Brain health and memory

This is one of the most exciting areas of recent research. The COSMOS-Mind trial followed more than 2,000 adults age 65 and older for three years. Those who took a daily multivitamin had better scores on global cognition and memory than those who took a placebo, and the researchers estimated the benefit as roughly equal to slowing cognitive aging by about 1.8 years.²

The brain depends on B vitamins, antioxidants, and minerals to make neurotransmitters and protect nerve cells. A daily multivitamin may help support healthy brain function as we age, especially in people whose diets are less than ideal.

5. Immune function

Many micronutrients play a role in healthy immune function, including vitamins A, C, D, E, B6, B12, and folate, along with zinc, selenium, iron, and copper.¹ These nutrients help the body build immune cells, maintain the barriers of the skin and gut, and balance inflammation.

You can get these nutrients from food, but many adults fall short on at least a few of them, especially vitamin D and zinc. A good multivitamin may help support normal immune function. I go deeper on vitamin D in The Truth About Vitamin D.

6. Eye health

Your eyes rely on vitamins A, C, and E, zinc, and the carotenoids lutein and zeaxanthin, which concentrate in the retina and help filter harmful blue light.

The large AREDS2 trial tested a specific high-dose formula of vitamins C and E, zinc, copper, lutein, and zeaxanthin in people who already had intermediate age-related macular degeneration. That formula helped slow progression to the advanced stage.³ It is important to know that this was a special eye formula for people with existing macular degeneration, not a standard multivitamin. If you have eye concerns, talk with your eye doctor about whether an AREDS2-type supplement fits you.

7. Bone health

Bone density gradually declines with age, and women lose bone more quickly after menopause. Bones need calcium, vitamin D, magnesium, phosphorus, and vitamin K to stay strong.

Vitamin D helps your body absorb calcium, and vitamin K2 helps direct calcium into bone. A multivitamin that includes vitamin D3 and K2 can support your bone-building routine, along with calcium-rich foods and weight-bearing exercise such as walking and strength training.

8. Heart health

B vitamins, magnesium, potassium, and vitamin K all play roles in cardiovascular health. However, I want to be straightforward with you. In 2022, the U.S. Preventive Services Task Force reviewed the evidence and concluded there was not enough evidence to recommend a multivitamin specifically to prevent heart disease or cancer in healthy adults.⁴

That does not mean the nutrients do not matter. It means a pill cannot outwork your lifestyle. For your heart, the foundation is still a whole-food diet, regular movement, good sleep, managing stress, and not smoking. A multivitamin may support those habits by covering nutrient gaps.

9. Healthy hair, skin, and nails

Your hair, skin, and nails are some of the fastest-growing tissues in your body, so they are sensitive to nutrient shortfalls. Biotin, niacin, vitamins A, C, and E, iron, and zinc all contribute. Vitamin C, for example, is needed to make collagen.

If you are low in one of these nutrients, correcting the gap may help your hair, skin, and nails look healthier. If your levels are already adequate, extra amounts are unlikely to make a dramatic difference.

10. Energy and vitality

Wouldn’t you love more energy? Your cells use B vitamins, iron, and magnesium to turn food into energy. When you are low in these, fatigue is often one of the first signs. Iron deficiency in particular is a common, and very treatable, cause of tiredness, especially in women.

A multivitamin can help cover these basics. Pair it with a healthy low-carb Mediterranean way of eating, such as the plan in my book Dr. Colbert’s Beyond Keto, plus good sleep and daily movement. For more, visit my More Energy Start Here guide.

How to Choose a Good Multivitamin

Many multivitamins on the market use the cheapest forms of nutrients, low doses, and artificial colors. Here is what I look for:

• Active (methylated) B vitamins. Forms such as methylcobalamin (B12) and 5-MTHF (folate) are ready for your body to use. This matters for the many people with MTHFR gene variants that make it harder to convert standard folic acid.
• Chelated minerals. Minerals bound to amino acids tend to be gentler on the stomach and well absorbed.
• Vitamin D3 and K2. These two work together for bone and heart health.
• Sensible doses. Around 100% of the daily value for most nutrients is a good goal. Megadoses are rarely needed and can sometimes cause harm.
• No artificial colors. Look for clean labels and non-GMO, gluten-free formulas.

About Dr. Colbert’s Enhanced Multivitamin

Dr. Colbert’s Enhanced Multivitamin was designed around the standards above. It uses active B vitamins, including methylcobalamin (B12), 5-MTHF folate instead of folic acid, riboflavin-5-phosphate (B2), and pyridoxal-5-phosphate (B6). Minerals such as zinc, magnesium, copper, and manganese come in chelated forms to support absorption.

It also provides vitamin D3 and vitamin K2 (as MK-7), along with fruit and vegetable extracts for phytonutrients, in vegetable capsules that are non-GMO and gluten-free. It is designed to support daily energy, immune function, and overall nutritional balance.

Bottom Line

A daily multivitamin is not a magic pill, and it will not replace a healthy lifestyle. But it is a simple way to fill common nutrient gaps, and research such as COSMOS-Mind suggests it may support healthy brain aging. Choose a quality formula with active B vitamins, chelated minerals, and sensible doses, and take it alongside a whole-food diet. As always, check with your doctor, especially if you take medications or have a health condition.

Frequently Asked Questions

Is it good to take a multivitamin every day?

For many adults, a daily multivitamin is a safe and simple way to fill common nutrient gaps. It does not replace a healthy diet, and large reviews have not found that it prevents heart disease or cancer on its own. Ask your doctor whether one is right for you.

When is the best time to take a multivitamin?

Most people do best taking a multivitamin with a meal, often breakfast. Food helps absorb the fat-soluble vitamins A, D, E, and K and can reduce stomach upset.

Do multivitamins help with energy?

If you are low in B vitamins, iron, or magnesium, correcting the gap may help with fatigue, because these nutrients help your cells turn food into energy. If your levels are already adequate, a multivitamin is unlikely to cause a noticeable energy boost.

Can a multivitamin help memory?

The COSMOS-Mind trial found that adults 65 and older who took a daily multivitamin for three years had better memory and overall cognition scores than those on a placebo. More research is ongoing, but the results are encouraging.

What should I look for in a multivitamin?

Look for active forms of B vitamins such as methylcobalamin and 5-MTHF folate, chelated minerals, vitamin D3 and K2, sensible doses near 100% of the daily value, and no artificial colors.

Can you take too many vitamins?

Yes. Fat-soluble vitamins such as A and D, and minerals such as iron, can build up and cause harm at high doses. Avoid stacking several products with the same nutrients, and talk with your doctor before taking high doses.

References

1. Maggini S, et al. Immune function and micronutrient requirements change over the life course. Nutrients. 2018.
2. Baker LD, et al. Effects of cocoa extract and a multivitamin on cognitive function: a randomized clinical trial. Alzheimers Dement. 2023.
3. Age-Related Eye Disease Study 2 Research Group. Lutein + zeaxanthin and omega-3 fatty acids for age-related macular degeneration: the AREDS2 randomized clinical trial. JAMA. 2013.
4. US Preventive Services Task Force, Mangione CM, et al. Vitamin, mineral, and multivitamin supplementation to prevent cardiovascular disease and cancer: US Preventive Services Task Force recommendation statement. JAMA. 2022.

This article is for educational purposes only and is not medical advice. Talk with your own doctor before changing your diet, starting a supplement, or changing any medication. These statements have not been evaluated by the Food and Drug Administration. Products mentioned are not intended to diagnose, treat, cure, or prevent any disease.

The post 10 Reasons to Take a Daily Multivitamin (and How to Choose One) appeared first on Dr. Don Colbert, MD.

What Are Telomeres?

Telomeres are protective caps at the ends of chromosomes. Chromosomes are the structures that hold your DNA within the nuclei of every cell in your body.

When the cells in your body divide, the chromosomes replicate, and the telomeres become slightly damaged and shorter. This is a part of the normal living and aging process.

However, some things in our modern environment may be speeding up the shortening of telomeres and thereby speeding up the aging of your cells.

Telomeres and the Aging of Your Cells

Telomere length is literally regarded as a marker for the biological age of a person. This age is not directly correlated to their years of life or chronological age. Some people are much younger “chromosomally” than others.  When compared, a person with the same chronological age as another but with shorter telomeres has an increased risk of developing age-related diseases such as Alzheimer’s and cancer, and a shorter life expectancy.

In fact, one 2003 study found a connection between shorter telomeres and increased risk of death from infectious disease and heart disease (1).

Other studies and analyses have found a link between shorter telomeres and coronary heart disease, cancer, brain health, and mortality (2, 3).

What Accelerates Telomere Aging?

All this data is actually very good news. What you’re already doing in trying to improve your health with healthy eating, exercise, and stress management can actually slow the aging of your cells! So, don’t stop! Keep working toward a healthy lifestyle, and keep taking care of your one and only body.

And, if you need help getting started with the Keto Zone Diet, try our FREE Keto Zone 21-Day-Challenge today!

The post Telomeres: What You Need to Know to Slow The Aging of Your Cells appeared first on Dr. Don Colbert, MD.

Today we’ve got quite a gift! Three recent studies highlight nutrients that fight and help prevent dementia. They are relatively inexpensive (one’s free) and can be put into practice starting today.

Three Studies to Fight Dementia with Nutrition

Study #1: Magnesium Fights Dementia

Magnesium is a very important mineral in the body that plays a part in hundreds of reactions and functions. Unfortunately, many adults are low in magnesium intake and blood levels.

A recent study from the United States of almost 6500 women found that those who consumed higher amounts of magnesium had a 37% lower risk of developing cognitive decline and impairment compared to those who consumed less. The higher-magnesium group consumed between 257 milligrams and 317 milligrams of magnesium per day; the lower group consumed than 197 milligrams per day.

The participants were followed for an average of 20 years, beginning around 70 years of age (1).

In another study from the Netherlands, scientists found that those with the lowest blood levels of magnesium had a 30% higher risk of developing dementia during the course of the study.

The researchers followed 9500 adults for 8 years (2).

While these studies do not establish cause and effect, they do suggest strong links between magnesium consumption, blood levels, and cognitive decline.

Read this post for a full report of magnesium deficiency signs and sources to improve it including this high-quality magnesium supplement.

Study #2: Omega-3s Fight Dementia

It has been long known that omega-3s are great for brain health.

A recent study in China has linked the intake of omega-3s from marine sources with reduced risk of cognitive decline and memory loss.

In this study, participants consumed 2 grams of DHA from algae oil per day for one year.

After the year, MRI exams showed a 4% increase in the volume of their hippocampus (vital for memory formation). Participants given the same amount of corn oil rather than omega-3s did not show the same growth (3).

Another study from 2017 found that older men and women with an average age of 71 years experienced 40 mg DHA and 720 mg EPA per day slightly improved measures of cognitive function.  They also increased the speed of working memory (4).

And there’s more good news! Divine Health’s Living Krill Oil supplement is one of the most potent, high-quality omega-3 sources you can take.

Study #3: Intermittent Fasting Can Improve Brain Aging and May Fight Dementia

Intermittent fasting (IF) is the simple practice of abstaining from food or having very restricted calorie intake, for many hours of each day, or for several days of each week. It is often used within Keto Zone eating.

Studies have long shown that IF can increase the resistance of neurons to disease, injury, and decline by improving and stimulating the stress response of the cells. In short, it can promote better brain aging.

However, there have not been good human studies on IF and dementia specifically. Thankfully, there are been many animal studies that support IF’s ability to fight dementia.

A recent animal study has looked at IF’s impact on brain inflammation and dementia. In this study, rats were subjected to IF for 30 days and subjected to systemic bacterial infection (sepsis). In the end, it was found that IF activated NF-kB, suppressed inflammation, and supported brain health. The rats that did not continue in IF exhibited cognitive decline.

What’s more, IF was found to induce adaptive responses that suppressed inflammation in the brain, preserving healthy brain function even when subjected to a bacterial injury (5).

In addition, other studies have found that IF protects against declines in cognitive function, energy metabolism, and Alzheimer’s disease (6). And best of all, this one’s free!

Bottom Line

It’s the gift-giving season, and nutrition has a gift for you. You can use healthy Keto Zone eating, magnesium foods, and supplementation, omega-3s, and intermittent fasting to fight dementia with nutrition. Health is one of the best gifts of all.

The post What a Gift! A 1-2-3 Punch to Fight Dementia with Nutrition appeared first on Dr. Don Colbert, MD.

When you think about it, we have a lot of hair to lose. On average, the human scalp has approximately 100,000 hair follicles (1), and most healthy adults lose about 100 strands each day. Each hair follicle on your head goes through a phase in its lifecycle. These phases include:

• Anagen phase: The growing phase of hair, 2-7 years.
• Catagen phase: A 2-week phase when hair follicles start to shrink.
• Telogen phase: A 3-month resting phase.
• Exogen phase: The phase when the follicle releases the hair and begins new growth.

Your hair can be affected by external and internal factors at any time during these phases. As these factors and phases come together, they sometimes cause damage and hair loss. Here are 7 actions and conditions that cause hair loss during their lifecycle.

7 Actions and Conditions That Cause Hair Loss

1. Vigorous Styling and Treatments

If you braid your hair tightly or pull it back in tight ponytails often, you may cause your hair to become damaged or fall out.

What’s more, chemical treatments like straighteners, dyes, heat-induced treatments, such as hot oils and other chemicals, can damage the hair shaft and root.

The term for hair-trauma from styling and products is called Trichorrhexis Nodosa (2).

According to the American Academy of Dermatology, it’s best to use conditioner after every shampoo, let your hair air dry loosely, limit contact time of heated straighteners and curling irons, and use only chemical treatments occasionally (3).

2. Depression and Stress

Unfortunately, there are some medical conditions that cause hair loss, either directly or indirectly.

Some impact thyroid or hormone levels and cause thinning hair. Others directly impact the hair follicle itself.

Medical conditions that may cause hair loss include (5):

• Hypothyroidism
• Hyperthyroidism
• Hodgkin’s disease
• Hypopituitarism
• Hashimoto disease
• Systemic lupus erythematosus
• Addison’s disease
• Celiac disease
• Lichen planus
• Ringworm
• Scleroderma
• Autoimmune disorders
• Trichorrhexis invaginata

The post Thinning Hair? Conditions That Cause Hair Loss (Part 4) appeared first on Dr. Don Colbert, MD.

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While some are more obvious issues, some bone-aging behaviors may surprise you.

All can be changed, starting today.

Here are 7 behaviors that are aging your bones, and how to change them.

These 7 Behaviors Are Aging Your Bones

Behavior #1: Living Life Indoors

Our bodies were meant to live largely outdoors.

However, most adults spend over 95% of their lives indoors.

In fact, many spend less than 30 minutes outdoors per day during dark winter months.

This isn’t good news for bones.

Our amazing bodies actually produce one of the key vitamins needed for the bones, by utilizing light from the sun. Vitamin D is synthesized in adequate amounts in just about 10-15 minutes of direct sun exposure per day.

If you tend to leave home, commute inside a car, go directly into a building, and then back home, without spending time outside each day, it’s time to change this behavior.

Recommended Behavior Change: Spend at least 30 minutes outside each day, even if it means braving the cold for a brisk walk on a lunch break.

Bonus: Outdoor time can also improve your mood!

Behavior #2: Skipping Supplements

It would be wonderful if our diets could supply every essential nutrient our bodies need each day.

Unfortunately, even the best diets can fall short, and not just because of poor choices.

For example, since our soil has been farmed year after year, often with added pesticides, it’s left most of our foods stripped of essential nutrients.

It’s important to safeguard your bones with bone-building nutrient supplements, especially if you have any indication that your bones are weak, you have a family history of osteoporosis or if you have low bone density. These can help:

• Vitamin D: Vitamin D specifically helps balance your hormones and builds strong bones, as you age. It also helps regulate other hormones, including adrenaline, noradrenaline, dopamine production in the brain, and serotonin. These hormones contribute to our emotional responses (1), metabolism, weight, and energy levels.
• Magnesium: Magnesium is involved in energy production, blood sugar regulation, bone health, sleep cycles, immune system and more (2). In fact, if you’ve been diagnosed with low bone density, you are likely low in magnesium.  Magnesium deficiency is a risk factor for osteoporosis, and it’s estimated that majority of adults are deficient. Low magnesium may weaken bones directly, or it may cause issues with the absorption of calcium into the bones (3).
• Vitamin K2: Vitamin K2 is often deficient in adults. It improves bone health, specifically in post-menopausal women. Bone health is important for a youthful body, as failing bones and joints can keep us from doing the youthful activities we want (4).
• Diindolylmethane (DIM): DIM is a compound produced by our bodies when we eat green vegetables. DIM is important for balanced hormones, because it alters the metabolism of estrogen. DIM blocks an enzyme that converts testosterone into estrogen, and also converts “bad estrogens,” into good estrogen metabolites (bad estrogens cause most pre-menstrual and menopause symptoms), which strengthens bones. You can find DIM in Dr. Colbert’s Hormone Zone. As discussed above, Hormone Zone also has vitamin K2 to fortify your bones.

Recommended Behavior Change: Supplement with the above nutrients daily, especially when they’re not consumed regularly through foods.

Bonus: These nutrients can also improve whole-body health!

Behavior #3: Avoiding Weight-Bearing Exercises

Most exercise is good for the body.

However, when it comes to the bones, you’ll get the most benefit from weight-bearing exercise.

What is weight-bearing exercise?

Weight-bearing exercise forces you to work against gravity, for example: walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Unfortunately, cycling and swimming are not weight-bearing.

If you don’t exercise regularly, or choose non-weight-bearing exercises most of the time, it’s a good idea to add in more weight-bearing options.

Recommended Behavior Change: Try to get in 30 minutes of weight-bearing exercise at least 2-3 times per week (this should be in addition to any other exercise, for a total of 30-60 minutes, 5 days per week). If you’re just starting, consider walking at a brisk pace. Walking is a great weight-bearing exercise.

Bonus: Exercising also improves mood, cardiovascular health, weight loss, and more!

Behavior #4: Skipping Healthy Bone-Building Foods

There are many foods that can build up your bones. If you don’t eat these regularly, you’re missing a great opportunity.

Bone-building foods include:

Fermented Foods: Probiotics and healthy gut bacteria promote better bone health (5) and can increase mineral solubility and absorption. With the production of short-chain fatty acids,  fermented foods produce an enzyme called phytase, to overcome the effects of mineral-decreasing phytate. Fermented food can also reduce intestinal inflammation, which is linked to increased bone mass density, and hydrolyze glycosidic-bound foods, which improves bone health.

Try these 8 tips listed in 8 Tips to Improve Gut Bacteria for Better Health and consider taking a high-quality probiotic supplement.

Magnesium: As described above, magnesium is vital for bone health. In addition to supplements, try these high-magnesium foods:

• Raw Cacao
• Hemp Heart Seeds*
• Spinach
• Almonds, Cashews, and Peanuts*
• Avocado
• Plain Yogurt

*Nuts, seeds, and grains contain phytic acid. Phytic acids bind magnesium to make it difficult to absorb in the gut, rendering some foods as low bioavailability for magnesium, even though they contain the mineral.

Calcium Foods: Calcium is a building-block mineral for bones. Most people can get plenty of calcium through foods. High calcium foods include dairy products, like cheese and yogurt and greens, like kale and spinach.

Recommended Behavior Change: Make bone-building foods a part of most meals, and eat them every day.

Bonus: Most bone-building foods are packed with other great nutrients, such as proteins, healthy fats, calcium, and more.

Behavior #5: Drinking Soda

Bottom Line

It’s time to recognize and change these 7 behaviors since they’re aging your bones. Make the changes necessary today to keep your bones, and body, youthful and healthy.

The post These 7 Behaviors Are Aging Your Bones appeared first on Dr. Don Colbert, MD.

While this may seem dire, there is hope. There are things you can do to fortify and preserve your bones.

Here are 5 simple habits you can use to make your bones stronger and younger, starting today.

5 Simple Habits to Make Your Bones Stronger & Younger

Habit #1: Magnesium

When it comes to bone health, magnesium is sort of a forgotten mineral. But, it is an incredibly important nutrient in the human body.

In fact, magnesium is involved in energy production, blood sugar regulation, bone health, sleep cycles, immune system and more (1).

If you’ve been diagnosed with low bone density, you are likely low in magnesium.  In fact, magnesium deficiency is a risk factor for osteoporosis, and it’s estimated that the majority of adults are deficient. Low magnesium may weaken bones directly, or it may cause issues with the absorption of calcium into the bones (2).

To increase magnesium, I recommend a 2-punch approach.

First, eat High-Magnesium Keto Zone Foods:

• Raw Cacao
• Hemp Heart Seeds*
• Spinach
• Almonds, Cashews, and Peanuts*
• Avocado
• Plain Yogurt

*Nuts, seeds, and grains contain phytic acid. Phytic acids bind magnesium and make it more difficult to absorb, rendering some foods as low bioavailability for magnesium even though they contain the mineral.

Then, add a magnesium supplement: Using a high-quality magnesium supplement is the most effective way to increase levels. Most adults need 200-400 mg per day to maintain healthy amounts of magnesium in the body. The best absorbed and most effective magnesium supplements are chelated and use magnesium citrate, malate or other well-absorbed forms. Magnesium oxide is generally the least-tolerated and absorbed form.

Magnesium is best taken alongside silica, calcium and vitamin D.

Habit #2: Vitamin K2

If magnesium is the forgotten bone mineral, vitamin K2 is a newly found bone vitamin.

Vitamin K2, or menaquinone, is found in animal foods and fermented foods. Most people have heard of vitamin K1 because it’s important for blood clotting, from birth onward.

But the importance of vitamin K2 for bone health has only recently been discovered. What’s more, K2 is often deficient in adults.

Vitamin K2 is extremely important for bone health, especially in post-menopausal women.  Supplementing vitamin K2 and vitamin D together may reduce spinal fractures, hip fractures, and osteoporosis. Further, vitamin K2 supports good dental health from infancy into advanced age (3).

How can you increase vitamin K2?

First, you can eat good food sources, such as spinach, cheese, egg yolks, and dark chicken meat.

Next, supplement it, especially if you’re a post-menopausal woman, or if you’re concerned about bone density and health. The best supplement for this purpose is Dr. Colbert’s Hormone Zone. It uses natural vitamins, minerals, and herbs to support bone health throughout hormonal changes during the life cycle.

Habit #3: Weight-Bearing Exercise in the Sunshine

Most people realize that muscles become stronger with exercise.

But, did you know bone does as well? In fact, bones are a living tissue that strengthens with weight-bearing and resistance exercise.

Weight-bearing exercise is an exercise that forces you to work against gravity such as walking, hiking, jogging, climbing stairs, playing tennis, and dancing. Resistance exercise includes weight lifting or walking uphill.

As a bonus, you can double your impact by engaging in weight-bearing and/or resistance exercise outside in the sun. When you expose your skin to the sun, even just 20 minutes per day, your body will synthesis vitamin D to further strengthen your bones.

Habit #4: Probiotics and Fermented Foods

Amazingly, fermented foods, probiotics, and healthy gut bacteria promote better bone health.

How? Here are the direct and indirect ways healthy bacteria work for bones (4):

• Increasing mineral solubility and absorption due to the production of short-chain fatty acids
• Producing an enzyme called phytase to overcome the effects of mineral-decreasing phytate
• Reducing intestinal inflammation which is linked to increased bone mass density
• Hydrolyzing glycosidic-bound foods, which improves bone health

If you’d like to improve gut bacteria to promote the health of your bones and body, follow the 8 tips posted here and consider taking a high-quality probiotic supplement or our Fermented Green Supremefood.

Good estrogens promote leaner bodies with more muscle, high-quality collagen in connective tissues, healthy bone density, and good cholesterol levels.

DIM encourages estrogens to metabolize to the beneficial forms while deterring negative forms, which strengthens bones.

There are many DIM supplements available, but the best choice is Dr. Colbert’s Hormone Zone. As discussed above, it also has K2 to fortify your bones.

Bottom Line

Don’t wait another day. You can fight bone density loss with these easy habits and make your bones stronger and younger, starting now!

Related: Healthy Aging

The post Make Your Bones Stronger & Younger with 5 Simple Habits appeared first on Dr. Don Colbert, MD.

Did you know you may be aging faster because you sit too much?

This is an emerging area of research and aging. We know aging is associated with loss of muscle tone, strength, and lumbar flexibility. It can also lead to cognitive decline, decreased lung function, decreased cardiovascular health and a slower metabolism.

Unless you proactively do something about it.

Turns out, one of the worst culprits is sitting. It often begins in early adult life.

Here is the current research on prolong sitting (or the reduction thereof) and how it affects your muscles, flexibility, mental health, lung function, cardiovascular health, and metabolism.

What is Prolonged Sitting?

Prolonged sitting is generally any sitting activity, whether behind the wheel, at a desk, in front of the TV or otherwise, for several consecutive hours (6+) with little interruption.

Not only do we know you burn fewer calories when you sit than when you stand or are active, but now researchers believe consecutive hours of sitting actually affect cellular health and metabolism beyond calorie burn.

Interestingly, sleeping does not have the same effects. A good 7-9 hours of quality sleep benefit the cells, brain, and body, while sitting does not.

Prolonged Sitting and Muscle Strength, Flexibility, and Exercise Outcomes

Muscle Strength and Flexibility

If you sit for several consecutive hours per day, you may see a decline in muscle strength and flexibility.

A 2017 study from Canada, with participants who were 60-69 years old, found that hours of sedentary sitting AND the number of consecutive hours both negatively affected physical health. It showed a decline in physical (cardiovascular) fitness, grip strength, and sit-and-reach flexibility (1).

Exercise Outcomes

Believe it or not, prolonged sitting can even reduce the benefits of exercise. A new study published this year in the Journal of Applied Physiology concluded that even a full hour of exercise did not improve metabolic factors (like blood lipids, glucose, and insulin) in people that sit for more than 13 hours per day.

And while it may seem that 13 hours is unusual, consider that many adults sit for 8-10 hours at work, 1-2 hours in a commute, and 3+ hours in the evening (2).

Sitting and Brain Function

Brain health is an extremely important field in aging science. How does prolonged sitting affect your brain?

One 2019 review found that sedentary behavior may play a distinct role in memory decline. However, it did show that computer use compared favorably for memory to other sedentary behavior such as TV viewing (3).

Another 2019 study found that a combination of morning exercise and breaks in prolonged sitting increase blood flow to the brain, which has a direct impact on oxygen and nutrient delivery (4). Lastly, prolonged sitting has been linked to fewer hours and poorer quality of sleep in middle-aged women in a study from this year (5).

Sitting and Lung Function and Cardiovascular Health

Lung Function

It is of utmost importance to keep our lungs and arteries flexible, strong, and healthy as we age. Does prolonged sitting do the opposite?

A study from 2019 found that replacing 30 minutes of sitting with activity was enough to improve lung function levels. What’s more, replacing the sitting with sleep had a positive effect as well (6)!

Sitting and Metabolism

One way we assess metabolism is by how the body deals with foods after we eat. Do blood glucose, lipids, and insulin spike?

By breaking up prolonged sitting, you may be able to improve these metabolism outcomes. In fact, one recent study of 22 postmenopausal women (all of who were at risk of Type 2 diabetes), found that breaking up sitting had a positive impact.

Both blood sugars and insulin were significantly improved when prolonged sitting (7.5+ hours) was broken up with either standing or walking. In fact, these benefits lasted into the next day.

Of note, triglycerides were unaffected, but indirect weight loss and cardiovascular benefits could have an impact on triglycerides in the long term (7).

What’s more, another study with 30 participants found metabolic improvements. Self-perceived energy and vigor, mood, levels of fatigue, and food cravings all improved when the prolonged sitting was broken up during the day (8).

Prolonged Sitting, Disease, and Death

Beyond aging faster, prolonged sitting is linked to a higher risk of death from all causes. A very large meta-analysis, published in the American Journal of Epidemiology, reported links between prolonged sitting and death from:

• Cardiovascular disease (including coronary heart disease and stroke-specific mortality)
• Cancer
• Diabetes
• Kidney disease
• Suicide
• Chronic Obstructive Pulmonary disease
• Pneumonitis due to solids and liquids
• Liver, peptic ulcer and other digestive diseases
• Parkinson disease
• Alzheimer disease
• Nervous disorders
• Musculoskeletal disorders

This analysis used data from 184,185 participants (9).

Take Away: Break up Prolonged Sitting

The takeaway?

We can no longer afford to sit for consecutive hours. Even though many jobs demand it, it’s crucial to find a way to break it up. Try:

• Using a standing or treadmill desk
• Walking during meetings rather than sitting
• Taking breaks and walking outside or around the office for just 5 minutes every 2 hours
• Increasing your walk before or after work, from your car or transportation
• Taking the stairs
• Walking and talking to co-workers rather than emailing or messaging
• Walking during your breaks or lunch hour

Bottom Line

While prolonged sitting is a serious issue that does cause faster aging, you can take actions to fight it. By breaking up hours of sitting and being as active as possible, you can improve overall health and aging.

The post Are You Aging Faster Because You Sit for Hours? appeared first on Dr. Don Colbert, MD.

Every year we age, we must be proactive to protect, maintain, and even improve the health of our bodies and our brains.

Naturally, all our systems begin to degrade after mid-age. This is true of our arteries, our muscles, and joints, and our brains.

But, you can do something about it. You can proactively continue to build them up instead.

If you are looking for ways to continue building up your brain, to keep it sharp and young, here are our 11 top tips.

11 Top Tips to Keep Your Brain Sharp and Young

1. Reduce Your Intake of Inflammatory Foods

Chronic inflammation is one of our body’s biggest enemies.

And, the fuel that enemy?

Modern, processed foods.

Most of the packaged foods in our supermarkets are full of ingredients that promote inflammation in our bodies. These ingredients are cheap fats like soybean oil that compete with anti-inflammatory fats and hormones in the body. Some of the worst offenders include:

• Commercial Dressings and Condiments with Soybean Oil
• Margarine
• TV Dinners with unhealthy fats
• Sugary Energy Drinks
• Fast-Food Deep-Fried Options

Many experts who have studied our current intake of inflammatory fats vs. anti-inflammatory ones are convinced that this dietary promotion of inflammation is a central cause to most of our chronic diseases.

These diseases include degenerative brain disease. During the last decade, a new cause of Alzheimer’s has been identified: sustained immune reactions in the brain caused by chronic inflammation (1).

To reduce the risk of this disease and the deterioration of our brains, we must reduce inflammation.

2. Add Omega-3 Fats Daily

Adding omega-3 fats is a crucial step in reducing inflammation and the risk of degenerative brain disease. To truly make a difference, it takes two steps: reducing inflammatory foods while increasing anti-inflammatory ones.

One of the most potent anti-inflammatory foods is omega-3 fats from seafood, and to a lesser extent, plant foods.

Studies show that inflammation biomarkers improve as the relationship of omega-3s to omega-6s improving (2).

3. Include Antioxidative and Anti-Inflammatory Spices and Vegetables at Every Meal

Brains age and become impaired with increased oxidative stress. And, while this has been long-accepted with the development of degenerative diseases, now researchers believe oxidative stress may play a role with anxiety, depression, and more (3).

Oxidative stress is the accumulation and damage caused by free radicals. Free radicals are created by many biochemical reactions in our bodies. They occur from daily living, processed foods, alcohol, nicotine, and more.

They are “quenched,” or neutralized by antioxidants made by our cells (such as glutathione) and from foods. Foods and drinks that are high in antioxidant include bright and deeply colored vegetables, spices, raw cacao, green tea, nuts, seeds, and more.

These anti-agers work at the cellular level. Their antioxidants are so potent at the cellular level they go beyond the normal reduction in oxidative stress to promote longevity and health in the body. What’s more, ginger and turmeric are also strong anti-inflammatory foods that reduce joint and muscle pain (4).

4. Hydrate Well

Your brain is affected by your long-term and short-term hydration status.

In fact, mood, fatigue, and alertness are all impaired with dehydration (5).

Hydration also affects your digestive tract, skin, kidney function, and more (all tissues depend on it).

What should you drink?

• Water: Purified water is your best choice for hydration. It offers all the benefits without any extra ingredients to bog the body down.
• Green and Black Tea: Green and black tea are youthful drinks! They can reduce age-expediting stress and cortisol, have antibacterial properties for oral health, support eye health contain brain-boosting compounds, and can even promote weight loss (6).
• What about coffee? Coffee is a healthful drink, and a great way to start the day. But its high caffeine level can act as a gentle diuretic, so don’t count it towards your hydration totals.

How Much? I recommend a minimum of 48-64 oz. fluid per day for most women, and 64-80 oz. per day for most men. But, many people feel great on more. Also, add more hydration if you exercise. Try to get in all fluids before 7 pm or so, so that it doesn’t disrupt your sleep.

Lastly, make sure to brush your teeth after drinking coffee and tea to avoid staining.

5. Get into the Keto Zone

When you take the sugars and most carbs out of your diet, your brain will begin to burn ketones instead of carbs as fuel.

Astonishingly, this change in brain fuel has been used successfully for decades to help children with epilepsy vastly reduce seizures (without medications) (7).

Now, there is promising research on ketosis and brain improvements for degenerative brain conditions such as Alzheimer’s and Parkinson’s disease (8).

What’s more, many people in ketosis report greater brain clarity, focus, and function than before.

6. Add Fasting to Your Routine

Many people fast for spiritual reasons, and this is great. But fasting also has benefits that manifest physically and mentally.

In fact, there are numerous scientific studies that show its anti-aging benefits.

Fasting can increase insulin sensitivity, promote weight loss, decrease inflammation, increase mental clarity, normalize levels of the “hunger hormone” ghrelin, and even regenerate the immune system. All of this is good for the body and brain.

To add an easy intermittent fasting schedule, either choose to fast one 24-hour period per week, or try fasting 15-16 hours per day, from 7 pm to 10 am. You can drink water, tea, and coffee during the fast.

7. Get Outside, Work on Flexibility, and Stay Active

You don’t have to run a marathon.

But, there are many benefits to staying active, flexible and being outside!

Here’s how each helps:

1. Get Outside for Activity: Cortisol levels naturally decrease when we spend time outdoors. What’s more, getting natural sunlight in the morning helps our bodies stay on track with wake/sleep hormones, promoting better sleep. All of this is good for the brain.
2. Stay Active: A brisk walk, hike, or other activity that increase your heart rate is brain-healthy! The more you do to increase blood flow to the brain, the better for brain health.
3. Work on Flexibility: Every year we age, our bodies become less flexible at the spine and trunk…unless you do something about it. Use stretching, yoga, or other flexibility exercises each day. Believe it or not, your trunk flexibility is directly correlated with blood pressure, and healthy blood pressure levels are good for the brain!

8. Trade in Stress for Laughter

There’s little doubt that chronic, mental stress is a brain ager.

In fact, according to a 2018 study, researchers found that increased blood cortisol levels are correlated with impaired memory and lower brain volume in mid-life (1). What’s more, after studying 2231 human participants, they found the effects were more pronounced in women participants than men.

To reduce cortisol:

• Eat foods and drinks that may reduce cortisol naturally. Try fatty fish like salmon, dark chocolate (70% or higher cocoa), fruits and vegetables, or superfood fruit and vegetable powders.  You can also drink cortisol-busting green tea and black tea to lower cortisol levels. Great for hot summer days!
• Make time for laughter every day. First, identify your most stressful time. Is it the morning? The commute? The first hour back home? If you’re able, work in laughter during these times. Listen to comedy on the commute. Make time for a friend. Enjoy a funny book. Laughter has the opposite hormonal effect of stress.
• For more ways to cut cortisol naturally, read our full list here.

9. Keep Challenging Your Brain

Your brain was made to do challenging work. From the time we are born, our brain reacts and grows due to new challenges.

Don’t stop now.

You can use mental challenges or new activities to keep your brain sharp and young.

Try puzzles, photography, dance lessons, yoga, memorization, reading and more.

Never stop learning!

10. Pray and Practice Gratitude

Pray and practice gratitude. At the end of each day, take time to practice gratitude and pray. Put down the screens and write three to five specific things for which you are grateful.

Believe it or not, studies show lower cortisol circulation immediately when subjects focus on things for which they are grateful.

Immediately. This is your secret weapon against daily stress and brain degeneration.

And, it’s completely free.

So it is with prayer. When you pray, you improve mental health and build your relationship with God.

Pray with thanksgiving, releasing things you cannot control and the stressors you face.

11. Get  Consistent, Good-Quality Sleep

For a sharp, young brain, aim to consistently get at least 7-8 hours of good sleep per night. It’s truly one of the most potent brain healers and anti-agers.

In fact, lack of sleep is associated with increased anxiety, slow brain performance, increased blood sugars, hormone disturbances, and more. These all lead to expedited and unhealthy aging.

To age well, you don’t need just any sleep…you need “good” sleep.

So, if you suffer from snoring, sleep apnea, or anything else that disturbs sleep, it’s worthwhile to speak with your doctor and explore treatments.

Bottom Line

We all age. Every year, our bodies and brains can degrade…but they don’t have to. You can proactively build them, protect them, and keep them sharp and young. Follow our tips each day. Most are free and simple. Develop these habits now for years of brain health.

The post 11 Top Tips to Keep Your Brain Sharp and Young appeared first on Dr. Don Colbert, MD.