Page 12 - Staying Well and Feeling Good - Q4 2021

11
Do I Need Protein Supplements? Am I Getting Enough Protein?
It’s recommended that you eat .36 grams of protein per pound of body weight. For the average sedentary man, that’s 56 grams a day. For the average sedentary woman, it’s 46 grams aday.
If you routinely eat animal products like meat, fish, eggs, and dairy, you’re probably doing fine. And if you’re a vegetarian or vegan, you can also get enough protein — as long as your diet includes enough plant-based protein sources like soybean products, legumes, nuts, and seeds.
If you’re an athlete, the American College of Sports Medicine recommends eating between 1.2 and 2 grams of protein per body weight a day. But you can still get enough protein from food, as long as you’re conscious about how much protein you’re consuming. (That’s what nutrition labels are for!)
How Do You Know if You Might Have a Nutritional Deficiency?
At your yearly checkups, your primary care doctor will screen you for signs of a possible nutritional deficiency, among other things. It’s also a great chance for you to ask your nutrition questions and get some professional medical advice. So, keeping up with those appointments is a great way to stay on top of your nutrition.
Are There Signs You Should Watch for Between Preventive Visits?
Generally, the chief clue is that you’re not feeling well. For instance, if you have a vitamin D deficiency you may feel depressed, anxious, or irritable. You might sweat more than usual, or experience increased inflammation and/
or “brain fog.” Or you may notice that you’re getting sick more often than is normal for you, or that you’re starting to lose some hair.
Another common deficiency is magnesium. And if you’re not getting enough, you might experience loss of appetite, nausea, vomiting, fatigue, weakness, numbness, tingling muscles, or involuntary contractions and cramps.
Because these kinds of symptoms can also result from a lot of other health problems, some of them very serious, it’s best to see your doctor if you’re not feeling well in some way.
Is Fatigue or Low Energy a Sign of Nutritional Deficiency?
A lot of us feel really tired these days or feel like we don’t have as much energy as we’d like. And, it’s possible that these feeling have to do with nutrition. But fatigue can also be a symptom of many medical conditions. Talk to your doctor if your fatigue seems really off the charts.
Are Nutritional Supplements the Solution to Fatigue?
They might help if your doctor has ruled out other causes, but the first step is to make sure you’re actually getting enough sleep. Aim for seven to eight hours a night. Many people
find they sleep better if they get some exercise during the day. Others benefit from meditation or other stress reduction techniques.
People take a lot of supplements to reduce fatigue and boost energy, like chromium, CoQ10, creatine, DHEA, ginkgo biloba, ginseng, guarana, vitamin B12, and MCT oil. Some of these may help, but do your homework to see if they’re a good idea, given your health history and whatever medicines you’re taking.
Are Any Supplements Helpful When You Get Sick? If You Get a Cold, Should You Take Echinacea? Goldenseal? Zinc? Vitamin C? Garlic?